Staying Healthy the Easy Way
by
Bobbi Moore LMT. & Dr. Katherine Leonardi
SEDONA THERAPY AND SEMINAR
SEDONA, ARIZONA
www.sedonatherapyandseminar.com
These days it seems there are so many new regiments and diets that one can become completely lost in wading through it all to find what works for you. Below is our idea of Keeping It Simply Simple.
It’s all very simple and natural if you just follow good eating habits, moderate exercise you enjoy and ways to balance, relax and refresh yourself. Read on and see just how easy it is to stay healthy.
Breath is life, so breathe. Though we all breathe naturally, conscious slow breathing nourishes and cleanses our bodies. Breathing and it’s impact on health is written in scientific studies and nearly every religious text though out the world, Breath is life, so breathe !
Here’s a simple and easy exercise for healthy breathing. Sit quietly for at least three minutes a day . Slowly breathe in through your nose, expanding your lower abdomen, and then filling up the lower and then upper lungs till they are full. Then slowly release the breath through your mouth. While you’re doing this exercise, imagine brilliant white light flowing in with healing force as you breathe in through your nose, and darkness leaving your body with each exhale. Do this anytime during the day or evening, sitting at home, your desk, or in the car. Any amount of time or any place will help. A valuable side effect is a calming alertness of the mind and body when you are finished. If you have high blood pressure. Do this exercise at any time if you are feeling upset, excited, stressed or angry. It will help, and you will live longer.
To relax, use what works and what you have available. Try hot baths or showers, music, walking, swimming, yoga, reading, getting a massage, foot baths, chanting or humming or brushing your hair. Try this quick imaging for a mini vacation. Imagine your favorite place in the world in great detail. Include sound, color, taste, textures and action. Then in your mind, physically step into the experience for a few minutes. Look around, smell the air, take a swim or whatever and just enjoy. It’s fun and the more you do it the more intensely refreshing it becomes. Anything that relaxes you and relieves tension is good for you. When I get done with a hard day of stress, one of my favorites is to take a hot three minute shower then turn it on cool for 30 seconds. It washes off the day, relieves the tension and refreshes me for a relaxing or busy evening.
Physical movement of some sort is important, but make it what you like and make it fun !!! Always check with your physician before starting any exercise program and find the one that best fits your health issues. I can’t say this enough, if you like it and it’s fun, you’ll keep doing it. Depending on the condition of your health and personal preferences, there are many ways to exercise.
If you are bedridden you will want to do the above breathing exercise first. Afterwards you may gently extend and stretch with just a small amount of tension, your legs, arms, torso and neck , then slowly relax. Repeat ten times slowly and in comfort for your body. This will help relax the body and aid your circulation.
If you have a serious condition it depends on the disease you are dealing with and your level of health. Walking on a flat even surfaces for ten to thirty minutes a day is very helpful. It gently increases the flow of blood, lifts your metabolic heart rate and gets rid of built up lactic acid in the muscles. Performing gentle stretches for the body will also help increase flexibility and relaxation.
If you have a chronic condition walking, stretching, Tai Chi, yoga, isometrics, swimming, and many other gentle exercise programs are available to enjoy. Frequency is better, so do your exercises for just twenty minutes and try for four to five times a week.
For healthy women you can join a gym, yoga class, dancing classes, hiking groups, favorite video tapes or any other sport you may want to pursue. Just remember to have fun so you’ll keep doing it. Three times a week for 30 minutes or more is good.. There is a great program for women of anaerobic and aerobic excise called “Curves for Women,” They are located in nearly every state and inexpensive. It is an excellent, fast, 30 minute program.
Foods we have listed below are easy, healthy and simple. Just eat them all in balance and moderation.
Eat a variety of any and all vegetables and fruits that you can tolerate within your health parameters. If you are ill eat your vegetables and fruits steamed not raw for easy digestion. Greens should be in the front of the pack for how they nourish and cleanse your body.
Grains should be eaten at 1-2 cup of cooked grains per day of those you tolerate. For best health choose from: amaranth, barley, buckwheat, millet, oatmeal, quinoa, basmati
brown rice, rye, teff. Stay away from white flours, to much wheat flour and anything that says enriched.
Eat a variety of legumes your body best tolerates such as split peas, lentils, beans, pinto
beans, soy beans, mung beans, garbanzo beans, aduki and azuki beans
Fish is very healthy and should be eaten more often but make sure it is deep sea ocean verses farmed fish. Eat salmon, halibut, mackerel, cod and sardines. Stay away from shell fish as it has high amounts of mercury levels and other poisons.
Poultry such as chicken or turkey is great but buy only the free-range or organically grown when ever possible. Free-range beef, buffalo and other animals are available from specialty producers, most health food stores and some regular markets Preparation - Bake, broil, steam, gas grill or poaching ate the best way to prepare fish, poultry and meat..
Sweeteners should be of sparing amounts such as maple syrup and molasses which are alkaline, as well as rice syrup, barley syrup, honey or stevia. ( Stevia can be bought in liquid or packets for easy convenience. No sugar and very little of fructose. No artificial sweeteners as they are know to causes many dis-eases of the body.
Seeds and nuts are wonderful in small amounts, and preferably in the shell and always natural without salts etc . . . on them.
Pure organic butter, oil that is cold pressed and dairy products are very good if used in moderation. Try this for added elements of health in your diet. Whip together 1 pound of softened butter with 1 cup of extra virgin olive oil. Store in the refrigerator and use as you would butter.Use extra virgin olive oil for all other situations requiring oil for a healthier body.
Spices - Go light very light on salt and use sea salt when you use it. Use cayenne pepper for peppering your food and avoid black pepper. Use lots of herbs both fresh and dried to spice up your food..
Your beverages should consist of 6 to 8 glasses of spring, bottled, filtered, or reverse osmosis filtered water every day. For variety, add a squeeze of lemon or lime or make tea with herbs such as mint, nettles, dandelion root or leaf, and so on. Fresh vegetable juice is wonderful for your health. Dilute fresh fruit juices with at least one quarter to half water. Organic milk should be 8 ounces for adults once a day at most. There are other milks such as soy, rice, oat etc . . . that taste good and are good for you.
If you are having health problems, for the time being avoid any processed food, all wheat products, including breads unless sprouted. These can be found in health food stores and many regular groceries in the health food section. Avoid white flour in anything, all animal milks except organic goat milk if well tolerated and in moderation, all animal cheeses except organic goat cheese if tolerated and in moderation and organic eggs. Also avoid citrus fruits, tomatoes, potatoes, corn products, peanuts / peanut butter, all caffeinated teas & coffee, alcohol, fried foods, red meat (beef, pork, not wild), sugar and most sweeteners (except those listed)and all artificial sweeteners.
Note: Even though you are eating betting and cleaning up your diet you may still have your favorite foods. Once a week and in moderation go out and have what ever your want for dinner including a drink and dessert. In that way you’ll never feel as if your can’t have the things you love. We should all have treats because true balance is what makes us healthy.
For treatments and seminar information please call us at 928.282.1906 or visit our website at www.sedonatherapyandseminar.com