kick asswellnesshandbook ebook
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THE
KICK-ASS Wellness
H A N D B O O K :
The Alternative Daily
43SecretstoCleanEating,
ActiveLiving&aClearMind
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The Kick-Ass Wellness Handbook
43 Secrets to Clean Eating,Active Living and a Clear Mind
The Alternative Daily
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Copyright © Splash Campaign, LLC DBA TheAlternativeDaily.com
First Edition: January, 2016
All rights reserved. No part of this publication may be reproduced or transmitted
in any form or by any means: Electronic, photocopy, recording, or by an
information storage and retrieval system.
Disclaimer: All material on TheAlternativeDaily.com and in this book are
provided for your information only and may not be construed as medical
advice or instruction. No action or inaction should be taken based solely on
the contents of this information; instead, readers should consult appropriate
health professionals on any matter relating to their health and well-being. If you
think you may have a medical emergency, call your doctor or 911 immediately.
The content of this book (text, graphics, and images) is not intended to be a
substitute for professional medical advice, diagnosis, or treatment. Always seek
the advice of your physician or other qualied health provider with any questions
you may have regarding a medical condition. Never disregard professional
medical advice or delay in seeking it because of something you have read on
TheAlternativeDaily.com or in this book. The information and opinions expressed
here are believed to be accurate, based on the best judgment available to the
authors. Readers who fail to consult with appropriate health authorities assume
the risk of any injuries. Reliance on any information and content provided by
TheAlternativeDaily.com and this book is solely at your own risk. In addition,
the information and opinions expressed here do not necessarily reect the
views of every contributor to TheAlternativeDaily.com. TheAlternativeDaily.com
acknowledges occasional differences in opinion and welcomes the exchange of
different viewpoints. The publisher is not responsible for errors or omissions.
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Table of ContentsWelcome .................................................................................... 5
Secret # 1: Drink More Water ................................................. 6
Secret # 2: Stop Counting Calories ........................................ 8
Secret # 3: Make Your Plate Colorful .................................... 10
Secret # 4: Stop Consuming Processed Meat ...................... 13
Secret # 5: Get Enough Sleep .............................................. 15
Secret # 6: Ditch the Vegetable Oil —
Use Organic Coconut Oil Instead ....................... 17
Secret # 7: Enjoy a Daily Cup of Coffee ............................... 19
Secret # 8: Allow Yourself 5 Minutes of Quiet Time .............. 20
Secret # 9: Learn How to Chew Slowly ................................ 22
Secret # 10: Get Outside ........................................................ 24Secret # 11: Take the Stairs .................................................... 26
Secret # 12: Organic Tea ........................................................ 27
Secret # 13: Walk ................................................................... 30
Secret # 14: Beware of Sugar ................................................ 31
Secret # 15: Ditch Fluoride ..................................................... 35
Secret # 16: Switch Your Salt ................................................. 37Secret # 17: Journal ............................................................... 38
Secret # 18: Deep Breathing .................................................. 41
Secret # 19: Moving Water ..................................................... 42
Secret # 20: Know When You Are Full .................................... 43
Secret # 21: Avoid MSG ......................................................... 45
Secret # 22: Don’t Be Afraid of Poop ...................................... 46Secret # 23: More Fiber .......................................................... 50
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WELCOME Welcome to a whole new you. You have just begun a life journey
that will ensure you look and feel your best for years to come.
Congratulations on making a decision to put your health rst, to
strive to do the right thing.
This handbook will provide you with the essential tools that you
need to be your best. In this guide, we share 43 secrets of success
that will help you build a lifelong foundation for great health and
happy living.
Are you ready? Be prepared for a healthier and happier you…
—The Alternative Daily Team
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Secret # 1: Drink More Water Don’t ever underestimate the power
of water to change your life—and
your waist size, as well. The human
body is composed of mostly water.
In fact, we are about 60 percentwater. Water is required for survival.
We can go about a month without food, but less than one week
without water. The rst secret we’ll share with you is to drink more
water, and pay attention to what your body is telling you.
Here is a brief snapshot of some of the many things that water doesfor your health:
6 Water helps regulate metabolism and control appetite.
6 Water improves cognitive functioning.
6 Water helps regulate body temperature.
6 Water lubricates joints. 6 Water helps prevent chronic fatigue and depression.
6 Water keeps our lungs moistened so we can breathe.
6 Water helps prevent asthma.
6 Water increases energy levels. If you are tired during the
day, it is probably because you are dehydrated.
6 Water can decrease the risk of some cancers, includingcolon, prostate, bladder, and breast cancer.
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6 Water prevents and alleviates headaches.
6 Water keeps the skin moisturized.
6 Water ushes out toxins.
6 Water aids in the digestive process and prevents
constipation.
6 Water is necessary for circulation.
How much is enough?
There are lots of guidelines out there regarding how much water
you should drink daily. The truth is that the best way to gauge
how much water you need is to listen to your body. If you respect
your body and make it a point to be in tune with its needs, you will
consume enough water. Your urine color can help you decide if
you need to drink water. If your urine is a dark yellow, you are most
likely not drinking enough. If you urinate infrequently, the same
may be true. Urine will be a very pale yellow, or even white, if you
are consuming enough water. If you are thirsty or participating in
sporting activities, pick water as your rst beverage choice. Stay
clear of sports drinks, juices, sodas, and sweetened drinks of any
kind. They will only dehydrate you more.
Drink a large glass of water, with lemon, rst thing in the morning
and thirty minutes before and after each meal. Keep a BPA-free,
reusable water bottle with you during the day, and get into the habit
of drinking water instead of other beverages.
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What kind of water?The purest type of water is from a gravity-fed mountain spring. If
you have a spring near you, collect this water to drink. It is naturally
ltered by the earth, and completely free of any chemicals or
dangerous additives. Go to ndaspring.com to locate a spring near
you.
If spring water is not an option, put a lter on your tap. Have your
water tested so that you know what contaminants you need to lter.
Shop for the best lter based on these results.
Stay clear of bottled water, unltered tap water, distilled water, and
uoridated water.
Secret # 2: Stop Counting Calories
Put down your pad and pencil and stop counting! The tedious task
of counting every single calorie you put into your mouth is not worthit. All this does is increase anxiety, which encourages the body to
hang on to stored fat. This is obviously counterproductive. You may
also overeat when you are stressed, making matters even worse.
STOP counting calories and focus on quality!
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FACT: Counting/slashing calories
can lead to severe nutrient
deciencies and energy reduction.
FACT: When we eat too much
after we starve ourselves, our
bodies hang on to all of those calories and pack them into fat cells,
where they await the next self-induced famine.
FACT: Focusing on quantity over quality can be very dangerous. If
you are eating healthy foods, there is no reason to be concerned
about quantity.
FACT: The body needs nutrient-dense foods from good sources
in order to function properly. If we deprive our bodies of these
nutrients, we become tired, sick, and overweight.
So, now that you are no longer going to count calories, you will
need to switch your attention to the quality of food that you are
putting into your mouth. Ask yourself these two questions each time
you eat:
Question one: Is this real or processed food I am eating?
Question two: Is this food a good energy source for my body?
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Obviously, the goal is to eat real food that provides energy for the
body. Eat as much as you want until you are satised, and forget
about the calories!
Secret # 3: Make Your Plate Colorful
Take a look at your plate: Is it mostly brown or white with very littlecolor? If so, you are probably consuming far too few vegetables.
Nutrient-dense, organic vegetables are the best source of energy
for the body. They are jam-packed with vitamins and minerals that
promote health and longevity. Start making your plate colorful! Aim
for at least half of your plate to be colored with fresh, local, and
organic vegetables.
According to Mark Sisson, author
of The Primal Blueprint, 50 to
100 grams of carbohydrates
from healthy sources such as
vegetables, fruits, and othercertied raw or organic sources
will promote a gradual weight
loss of two pounds each week.
Because they are so high in vitamins and minerals, your body will
thank you for including them in your diet every day!
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Here are a few great vegetables to consider:Salad greens: These include all leafy greens you use to make
a salad, including Swiss chard, dandelion greens, watercress,
arugula, and kale. These greens boast plenty of healthy vitamins,
so load up your plate!
Peppers: Peppers range from mild and sweet to ery hot and
everything in between. All peppers are excellent for weight loss and
weight management. Peppers are one of the richest sources of
vitamin C, which boosts immune system function and assists in the
assimilation of other nutrients.
Sweet potatoes: Although sweet potatoes are higher in sugar than
some other vegetables, they are also jam-packed with nutrients.
A four-ounce potato contains three grams of ber and is one of
the best sources of potassium. These tasty potatoes also contain
vitamin A and vitamin C.
Tomatoes: One cup of cherry tomatoes contains two grams
of protein and two grams of ber. The biggest health bonus of
tomatoes is that they are rich in lycopene, a carotenoid which is
highly benecial for cancer prevention, according to the Linus
Pauling Institute.
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Portobello mushrooms: These large and tasty mushrooms are
packed with health-promoting compounds. Perfect for marinating
and tossing on the grill, portobellos contain copper, riboavin,
niacin, phosphorus, thiamin, and pantothenic acid.
Spinach: Popeye was right when he said to eat your spinach. One
of the least sugary vegetables, spinach also contains plenty of ber.
Enjoy spinach lightly steamed or as part of a salad. Some people
even put a handful in their smoothies or juices.
Cucumbers: Who can resist the slightly sweet taste of a fresh
cucumber? Native to India, cucumbers are one of the oldest known
cultivated vegetables. They are now one of the most commonly
grown crops in America. Cucumbers have a high water content,
which makes them a hydrating vegetable. They contain numerous
vitamins and minerals, and may also assist the body in the
elimination of dangerous toxins.
Cabbage: Cabbage is a low-calorie, high-nutrient blood cleanser
that helps rid the body of free radicals and uric acid, which can
lead to arthritic pain, skin diseases, and gout. Cabbage is excellent
roughage, high in vitamin C, and also contains benecial iodine.
Iodine is necessary for proper brain, endocrine, and nervous
system functioning.
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Preparing vegetablesPay attention to how you prepare your vegetables. Try to eat
vegetables in their raw state. The two best options for cooking
vegetables are lightly steaming and sauteing in coconut oil, or an
organic vegetable or chicken broth. Both methods are quick and
leave vegetables slightly crisp and tasty. Do not overcook your
vegetables, as they will lose their nutrient value quickly this way.
If using a broth, be sure to save the broth that you cooked your
vegetables in and make a fresh soup from it.
Secret # 4: Stop Consuming Processed Meat
Commercially-raised animals are fed multiple antibiotics and growth
hormones, which end up in their meat. The overuse of antibiotics
in the meat industry leads to the growth of drug-resistant bacteria
strains, which make individuals more susceptible to previously
treatable diseases.
The secret to eating meat the healthy way is to start eating grass-
fed meat. Find a farmer near you at EatWild.com. Local is always
best!
Animals raised in connement are fed diets mainly consisting of
GMO grain and soy; far from their natural diets. What’s worse is
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that the feed often contains “byproduct feedstuff,” which can include
chicken feathers, candy, and even municipal garbage.
All of this eventually ends up in the bodies of the consumers—you
and your family—every time you enjoy a commercially-raised steak
or burger.
Conversely, grass-fed animals are fed nothing but natural,
pesticide-free grasses, and are given room to roam and graze. No
antibiotics, growth hormones, or garbage are added to their diets.
These animals are not conned or subjected to stress; they grow
at a natural pace and are naturally healthy and free of food-borne
diseases. The resulting meat from grass-fed animals is signicantly
higher in nutrients.
Grass-fed beef has been shown to contain more vitamin E, vitamin
C, and beta-carotene than its commercially-raised counterpart.
It also contains omega-3 fatty acids and conjugated linoleic acid
(CLA), which has been shown to be a potent anticarcinogen.
Choosing to eat grass-fed
meat means signicantly
more nutrition, and also
eliminates the risks
associated with antibiotics,
growth hormones,
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pesticides, GMOs, and random feed additives. This choice also
benets community farmers and ranchers who work hard to create
sustainable and humane agricultural conditions, as well as protect
the environment.
Secret # 5: Get Enough Sleep
The majority of Americans get far too little sleep. In fact, sleep
deprivation is reaching epidemic proportions in our country. The
Centers for Disease Control and Prevention (CDC) reports that one
in ve Americans gets less than six hours of sleep per night. This
falls short of the recommended seven or eight hours. For optimal
health, make sure you get to bed early and get at least seven hoursof sleep.
According to the National Sleep Foundation, sleep deprivation
leads to such things as increased risk for depression and substance
abuse, decreased motor skills, and an increased risk of automobile
accidents.
In addition, people who don’t get enough sleep often struggle
with memory impairment and are more likely to develop diabetes,
stroke, and heart disease than people who get an adequate
amount of sleep. Basically, not getting enough Z’s can be incredibly
unhealthy.
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Research indicates that a lack of sleep
also impacts our fat cells and their ability
to respond appropriately to insulin.
Researchers at the Center for Sleep
and Wake Disorders note that there is
an “intimate” relationship between sleep
and maintaining a healthy body weight.
When fat cells become less responsive to insulin, they start to leak
lipids. This causes fat to accumulate in the tissues of organs such
as the liver, which can lead to liver disease and get in the way of
the body removing glucose from the blood. This is when metabolic
problems begin.
Need help sleeping?
Try chamomile: Chamomile has been used throughout the
centuries to promote relaxation and stress relief. It contains
substances that interact with the brain and central nervous system
in a fashion similar to anti-anxiety drugs. It is also widely known
to control insomnia, as it has mildly sedating and muscle-relaxing
properties that help insomnia sufferers fall asleep easier.
In order to be effective, it is not required that chamomile be used on
a regular basis. Just a cup before bed provides immediate relief for
restlessness and sleeplessness. Ingested in the form of tea, which
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is made from the dried owers, it is best when steeped for about
ve minutes in boiling water, then sipped 30–45 minutes before
retiring to bed.
The dried owers and leaves are most often packaged as tea. It
can be bought both as bags of tea and in bulk packages. Grocery
stores commonly carry chamomile tea in boxes containing a
number of individual bags.
Secret # 6: Ditch the Vegetable Oil—
Use Organic Coconut Oil Instead
Organic coconut oil is one of
the most versatile and dynamic
foods on the planet. Internally and
externally, this wonderful white
substance can benet your body
in unique ways. Many people
misunderstand and think that vegetable oil is healthy because it
comes from vegetables. In reality, it is a highly processed food that
has virtually no nutrients because of the way it is processed.
In addition, corn, soybean, canola, and cottonseed crops are
mostly genetically modied in America. These are the main sources
for vegetable oil, and manufacturers are not required to tell the
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consumer whether or not the oil is made from genetically modied
plants. Today, make the choice to get rid of your vegetable oil and
start using organic coconut oil.
Organic coconut oil, on the other hand, is non-GMO and completely
natural and pure. It is used worldwide as a staple cooking oil. While
most people would consider it to be just another vegetable or seed-
type oil, it’s truly a marvel. From a cooking perspective, it has a very
high smoke point (the temperature at which the oil breaks down and
burns), making it versatile, even for cooking at high temperatures.
Also, its unique chemistry and fat composition keeps it from
oxidizing when heated, whereas other oils start to degrade and
essentially become toxic as they warm. Some even start to degrade
at room temperature! Using an unrened organic coconut oil
gives you a great health boost, and you can even use it for unique
desserts.
You can nd organic coconut oil at most health-food stores, as well
as online.
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Secret # 7: Enjoy a Daily Cup of Coee
Yes, you read that right! Along with waking you up in the morning, a
cup of coffee or two a day can provide some great benets to your
health—both physical and mental.
A steaming cup of joe containsvitamins B1, B2, B3, and B5,
along with the minerals potassium
and manganese, and numerous
antioxidants. Research has linked
drinking coffee to improved liver
health, including a lower risk ofliver cirrhosis. Some studies have
also linked coffee to blood sugar regulation, and to potentially
lowering one’s risk of developing type 2 diabetes.
According to research presented by the American Heart
Association, coffee may help improve the functionality of smallblood vessels, thereby potentially improving circulation and
contributing to a healthy heart.
The caffeine that coffee contains has been linked to improved
cognitive function and memory, as well as to elevated mood. It may
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also help to quicken your reaction time. Due to the way that caffeine
stimulates the nervous system, it may even boost your metabolism,
making it a worthwhile addition to a weight loss regimen.
Keep your coee healthy!
The best kind of coffee for your health—and the health of the
environment—is organic, fair-trade, bird-friendly coffee. However,
even a cup of high-quality, sustainable coffee can be ruined by
sugar and other additives, such as chemical-laden, non-dairy
creamers.
If you like your coffee sweetened, skip the sugar—it’s toxic to your
health!—and choose organic coconut crystals instead. In place of
that creamer slurry, choose organic, grass-fed cream or milk. If you
don’t consume dairy, organic almond milk makes a tasty substitute.
Secret # 8: Allow Yourself 5 Minutes of Quiet Time
Are you ever thinking so hard, juggling so many mental balls, that
you wonder how your internal communication system keeps from
exploding? We live in a culture where stress has violated even
what was once the quietest part of our lives: our sleep. We move
around like supercharged ants full of anger, anxiety, and tension,
all in an effort to be productive. However, this behavior is incrediblycounterproductive to productivity, and detrimental to our health. It
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is vital to your health and sanity to take ve minutes daily to be still
and quiet your mind.
The ancient practice of mental relaxation is one well worth
considering in this day and age. We have so much activity in our
minds that our bodies cannot handle it all. Mental toxicity brought
about by stress and emotions such as anger and negativity eats
away at us until we develop physical symptoms such as heart
disease, depression, panic attacks, and high blood pressure.
However, regularly practicing meditation may be the lifesaver
we need. Just a few minutes each day of meditation and quiet
reection is enough to restore the balance overturned by our
internal hyperactivity.
Easy meditation technique
Find a quiet and comfortable place alone, where you will not be
bothered. Close your eyes and mouth and breathe intentionally
through your nose. Focus
your attention inward, away
from the outside chaos. Once
you are aware of the stillness
within, you can focus on
breathing from your diaphragm
instead of your lungs.
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Keep your focus on slow and rhythmic breathing, and away from
any thoughts, past, present or future. Find the stillness inside of
you, it is there. If this is difcult, try repeating the sound “om” and
focusing on your breathing. Build up to 15 minutes daily as you get
better at this technique.
Secret # 9: Learn How to Chew Slowly It has already been noted that
Americans eat very fast. Do you
often rush through meals, giving
very little thought to what you are
eating? Do you chew your food,or swallow it in one big gulp? The
secret to getting the most out of
your meals—both health and avor-wise—is to slow down when
you eat and remember to chew your food, each bite, very well. No
rushing!
All the healthy food you can eat will have limited value if you
don’t chew it. The nineteenth century health guru Horace Fletcher
said, “Nature will castigate those who don’t masticate.” Chewing
is necessary to set off a chain reaction that is essential to proper
digestion and the breakdown of food. It also has some other health
benets.
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Digestion starts before we actually take a bite of food. It is
healthy to take some time to focus on the food before we put it
in our mouths. In today’s hurried society, this is often neglected.
Commonalities between cultures in the world who experience
longevity include the time that they take to prepare and eat a meal.
All elements of nourishing the body are extremely mindful.
How to eat mindfully
► Start by breathing in the aroma of your food, giving your
brain time to register it. This will trigger digestive juices,
hormones, and enzymes to start working.
► Once you take a bite, take the time to chew it completely.
Chewing slowly and methodically helps increase
saliva, which contains enzymes needed to break down
carbohydrates. Saliva also contains antibacterial properties.
► When we chew, we also decrease the surface area of the
food so that it is easier for the digestive juices to further
break it down. Only swallow when the food is completely
masticated.
Once the food begins to be broken down, the stomach starts to
produce hydrochloric acid and this, in turn, sends a message
farther down the digestive tract to get ready to work. Chewing also
helps the stomach send a “full” message to the brain so that you do
not overeat.
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Chewing is exerciseChewing is also excellent exercise for the jawbone, and helps to
encourage healthy circulation of blood to the area, which brings
nutrients and oxygen to the muscles and the brain. It is necessary
to relax while you eat, chewing will be easier this way. Sit down for
your meal—don’t stand—and don’t rush.
Try to avoid eating while in front of your computer or while driving.
Managing stress will also help the digestive juices do their job. After
you have nished eating, stay seated for 15 minutes—this aids
digestion. Focus on regular breathing and the sensation that you
are full and happy.
Aim for chewing each bite at least 20 times before you swallow—
your digestive tract will thank you!
Secret # 10: Get Outside
Getting outside in the fresh air and
sunshine has multiple benets. A
brisk 15-minute walk in the sunshine
increases circulation, oods your
body with oxygen, stimulates your
muscles, and gives you an energy-boosting hit of vitamin D.
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If you work indoors under articial light, it is imperative that you go
outside for at least 15 minutes each day. Try going for a brisk walk,
or take up a physically active outdoor hobby you enjoy.
There was once a time, not so long ago, that kids played outdoors
until they were forced to come in for dinner. Adults also spent far
more time outside, working around their homes and yards and
being physically active. Today, we live a more sedentary lifestyle,
and although technology is great, few people actually get outside
and interact with nature on a daily basis because of technological
advances such as computers and other personal devices.
Getting outside is a great way to relieve stress, and it also promotes
overall health and wellness. It does not take much: just 15 minutes
a day of natural light, fresh air, and movement can make a
remarkable difference to your physical and mental health. A recent
study found that a brisk walk could reduce the risk of heart disease
by as much as 50 percent. Time outside will help elevate your
mood, produce “feel-good” hormones, and loosen up stiff and tired
joints and muscles.
Try taking a brisk walk around the block in the morning to get your
day started, or squeeze one in at lunch. Your body will thank you.
Don’t let the rain or cold weather get you down—you still need the
fresh air. Dress appropriately, but still get outside!
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Secret # 11: Take the StairsDo you take the elevator because you are short on time, or
because you don’t feel like climbing stairs? We are living in an
age when easy seems to be our rst and most accepted choice.
After all, wouldn’t some people nd it strange if you took the stairs?
Perhaps, but it is worth it. To get more exercise into your day, takethe stairs over the elevator whenever you can.
According to a new study, doctors
who took the stairs in a six-oor
hospital instead of the elevator
actually saved 15 minutes a day.The doctors who participated in
the study climbed one ight of
stairs in 13 seconds, versus the 37
seconds it took others to get there in the elevator. So, this puts the
“no time” excuse to bed once and for all.
Stair-climbing is a vigorous physical activity that increases muscle
mass, improves cardiovascular tness, and helps reduce blood
pressure. There are practicality limits, of course. Obviously, if you
work in a building with 50 oors and your ofce is at the top, you
may want to just walk the rst few oors and take the elevator the
rest of the way.
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Be sure to wear comfortable and supportive shoes when you take
the stairs. Start slow and increase your speed as you gain strength.
Before long, you will be sailing up the stairs.
Secret # 12: Organic Tea
Tea was discovered in ancient China over 2,000 years ago, andwas originally called “Kia.” This honored warm brew has played a
unique role in cultures all over the world, serving as the focal point
in many special ceremonies and social customs. Tea has been a
focus in numerous cultural, technological, and historical uprisings,
and the center of many a legend. In short, tea has been virtually
intertwined with the story of mankind.
What is “real tea”?
Real tea is made from the
Camellia sinensis plant, which
is a native shrub in Chinaand India. Real tea contains
powerful antioxidants known
as avonoids. While the name
“tea” is used for a number
of different drinks, real teas
include green tea, white tea,oolong tea, black tea, and
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pu-erh tea. All of these teas come from the Camellia sinensis plant,
and have different tastes and medicinal properties.
Green tea is the least processed of all teas, and is made by simply
steaming the leaves. The potent antioxidants in green tea have
been linked to reducing clogs in arteries, decreasing the risk of
Parkinson’s and Alzheimer’s, decreasing the risk of stroke, lowering
cholesterol levels, and stunting the growth of certain cancers,
including breast, lung, pancreatic, bladder, and colorectal cancers.
The other real teas — white, oolong, black, and pu-erh — are all
made from aged or fermented leaves, but do contain a number
of medicinal properties. Research has found that these teas may
reduce cholesterol levels, ght off cancer, protect the lungs, and
reduce stroke risk, among other benets.
The imposters
Sweet tea, or iced tea, is a popular drink in the United States,
particularly in the South. Sweet tea starts with a “real” tea and
ends up as a glass of sugar with a little tea. Sweet tea, whether it
is sweetened with sugar or an articial sweetener, should not be
consumed with the intention of bettering one’s health.
Don’t let labels confuse you. Sweetened green tea in a bottle will
not provide nearly the same benets as a cup of freshly brewed,
organic, “real” green tea.
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Always buy organic tea to avoid consuming pesticides. The less
man has tampered with it, the better it is for your health.
Secret # 13: Walk
Run, run, as fast as you can...
Nope, not necessary. Most peopledon’t have a valid excuse for not
getting some form of exercise
each day. If you can walk, you can
move, and if you can walk, you can
probably walk briskly.
According to a study out of Lawrence Berkeley National Laboratory,
Life Science Division in Berkeley, California, walking at a rapid
pace may reduce the risk of diabetes, hypertension, and elevated
cholesterol as effectively as running. So, get out there and go for a
walk!
Start keeping track of your daily steps, and aim for 10,000. If you
wear a pedometer, this is easy to manage. Be sure to put on the
pedometer in the morning, and wear it until you go to bed. Keep a
log of your steps so that you can track your progress. Most people
are pretty surprised by how few steps they actually take each day.
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Here are some easy ways to increase the number ofsteps you take each day:
► Walk your dog, or your neighbor’s dog.
► Park further from the store entrance.
► Use the stairs instead of the elevator.
► Take a walk around the block daily.
► Do some yardwork.
► Walk to the store, library, or work if you can.
► Visit a local museum or art gallery.
Secret # 14: Beware of Sugar
Sugar is considered by many health experts to be pure poison. It is
a highly addictive substance that lurks in more foods than we can
ever imagine. Sugar, when consumed outside of whole, natural
foods, has a toxic effect on the human body that is cumulative.
That is, the more you eat, theworse things get for your health.
Unfortunately, many people
discover the devastating impact
that this nutrient-void substance
has on their health too late.
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It is worth noting, however, that many real, whole foods, such as
fruits and some vegetables, contain varying amounts of natural
sugars—which our bodies need in moderation. These foods are a
far cry from the rened, added sugars lurking in many processed
foods and drinks. While natural sugars are coupled with ber in real
foods, which balances their effects in the body, added sugars are
dangerous, indeed.
The health implications of sugar are well documented. Here are just
10 reasons why you should avoid added sugar at all costs:
■ Sugar suppresses the immune system.
■ Sugar elevates blood glucose.
■ Sugar disrupts mineral balance.
■ Sugar disrupts digestion.
■ Sugar causes tooth decay.
■ Sugar contributes to obesity.
■ Sugar can cause heart disease.
■ Sugar can cause food allergies.
■ Sugar can cause depression.
■ Sugar increases the risk of certain cancers.
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The many names of sugar One of the major problems with sugar is that it has a large number
of pseudonyms. Take the time to look at some of the items you
have in your cupboard, and at the packaged foods on the shelves
when you go to the store—and watch for the names listed below.
It is in your best interest to avoid (or at least seriously limit) any
products with the following ingredients. Sugar is not just the white
stuff in the bag—all of these ingredients are sugar, and have the
same effect on the body.
■ Barley malt
■ Corn syrup solids
■ Beet sugar
■ Date sugar
■ Fruit juice concentrate
■ Invert sugar
■ Brown sugar
■ Dextran
■ Glucose
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Here are some more names… ■ Buttered syrup
■ Dextrose
■ Glucose solids
■ Malt syrup
■ Cane-juice crystals
■ Diastase
■ Golden sugar
■ Maltodextrin
And some more…
■ Cane sugar
■ Diastatic malt
■ Golden syrup
■ Maltose
■ Carmel
■ Ethyl maltol
■ Grape sugar
■ Mannitol
■ Carob syrup
■ Fructose
■ High fructose corn syrup
■ Molasses
■ Raw sugar
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■ Reners sugar
■ Sorbitol
■ Sorghum syrup
And yet, still some more…
■ Sucrose
■ Turbinado sugar
■ Yellow sugar
Action Plan: Make a list of all of the foods that you currently
consume that contain one or more of these ingredients. This will
help you gain a better understanding of just how much sugar hides
in unsuspecting places.
Secret # 15: Ditch Fluoride
We all have to brush our teeth,
this is true. Yet, many still brushtheir teeth with toothpaste that
contains one of the most toxic
substances on earth: uoride. It
can greatly benet your health
to nd a way to keep your teeth
clean without using uoride.
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The Material Data Sheets label sodium uoride as toxic if inhaled,
ingested, or put on skin. The data sheet goes on to warn people
handling uoride to use safety glasses and gloves. In addition,
uorides are considered more toxic than lead, and only slightly less
toxic than arsenic. Fluoride, used in many popular dental products,
enters your body when you brush your teeth.
Poison control receives thousands of calls from people with
concerns about excessive uoride consumption from such products
as toothpaste, vitamins, and mouthwash. Fluoride poisons the
body, and can even be fatal.
Other optionsThere are many safe alternatives to uoride toothpaste that are
equally effective. You can purchase commercial brands that do not
contain uoride—an organic option from a brand you trust is a great
choice. You can also make up a batch of your own homemade
toothpaste—it’s easy to do, and it will save you some money.
Simply mix two-thirds of a cup of baking soda, one teaspoon of sea
salt, 15 drops of peppermint essential oil, and enough ltered water
to get the right consistency. This mixture will leave your teeth clean
and your mouth fresh.
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Secret # 16: Switch Your Salt Real and natural salt is as essential to life as water—without it we
would die. Salt has been so valuable throughout history that it was
even used as currency in Rome and traded by explorers throughout
Europe and Africa for gold. However, it is essential to choose the
right salt. The healthiest choice is to give up rened salt and makethe switch to natural Himalayan salt.
Unrened, natural salt is vital to a number of biological functions,
such as:
► Exporting nutrients to and from cells ► Keeping blood pressure stable
► Increasing brain cells that regulate long-term planning and
creative thinking
► Assisting the brain in communicating with the muscles
Himalayan salt is pure andhand-mined from the Himalayan
Mountains. This salt, known as
“white gold,” contains 84 elements
found in the human body. It
is useful in regulating water
throughout the body, promoting
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healthy pH balance in cells, supporting respiratory health,
promoting bone strength, supporting healthy sleep, promoting
vascular health, and regulating blood pressure.
Himalayan salt contains no environmental pollutants and will not
contribute to high blood pressure like table salt may.
Watch for rened salt in processed, boxed, bagged, or canned
foods. Eating whole foods as much as possible will cut down on
your rened salt intake.
Secret # 17: Journal
Journaling is quite therapeutic, and deserves a respectable place
amongst other healthy endeavors such as exercising and eating
well. Try to take time each day to reect using a journal.
Once you get in the habit of journaling, just like the habit of eating
right and exercising, it will become more natural. It only takes a fewminutes a day to record how you feel, and according to research, it
is time well spent.
There is increasing evidence to support the fact that journaling
has a positive impact on both physical and mental health. James
Pennebaker, a psychologist and researcher, notes that journalingon a regular basis may strengthen immune cells, known as
T-lymphocytes.
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Pennebaker believes
that writing about
stressful times and
events can help us
deal with reality better
and reduce the impact
that the stress has on
our health. After all,
that stress has to go
somewhere, right? Holding in stress and pain is like not sweating—
it can be disastrous. Additional research demonstrates that
journaling may decrease symptoms of some chronic conditions,
including rheumatoid arthritis and asthma.
How well do you know yourself? Journaling helps you get in touch
with who you truly are. You may be very surprised to meet yourself
in the words that you write. It can also be a great deal of fun. Learn
what makes you happy, sad, angry, and lonely.
Writing thoughts down also helps you to understand situations that
are difcult or need addressing in your life. When you journal, you
will be amazed at all of the rational, well-thought-out solutions that
you have to issues that formerly confused you. You may even go
back later on to read some of your entries and say: “Did I really
write that?”
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Journaling is also an excellent way to resolve conict. Writing about
a particular conict and thinking about solutions is a great way to
see the issue clearly and arrive at a meaningful and appropriate
solution.
How to journal
First and foremost, don’t be a slave to grammar. Nothing slows the
creative process more than worrying about serial commas or verb
tenses. Just let it ow. Whether you choose to write with a pen
or keep an electronic journal, don’t ponder over how your writing
sounds or looks—just write.
Writing quickly is imperative, as it frees up your brain from the
“shoulds” and “musts.” Remember, no one is going to look at your
journal unless you let them. It is yours, so don’t be hard on yourself.
There are no set rules when it comes to journaling. You can pick a
theme, a word, a thought, a season—whatever you are feeling at
the moment. Don’t make it rigid. Find a quiet place where you will
not be interrupted. Many people journal before going to bed or upon
rising in the morning.
Some people nd it benecial to keep a journal by their bedside
and jot down thoughts as they arise during the night. This may
be benecial to people who struggle with sleep due to stress.
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Releasing stressful thoughts may free the body for sounder sleep.
Try journaling for about twenty minutes, but don’t cut yourself off if
you are on a roll. Write what you want, when you want.
Secret # 18: Deep Breathing
Most of us take our breathing for granted; it just happens all daylong, all night long. However, because of this, we often breathe
in a shallow way. Deep breathing is a way to expand the lungs
and the diaphragm so that we can increase oxygen to tissues.
The act of deep breathing is relaxing, and provides a massage to
the lymphatic system. Set aside ve minutes each day to practice
focused, deep breathing.
Deep breathing is an
excellent way to deal with
anxiety and stress without
having to take medication.
Deep breathing stimulatesthe parasympathetic nervous
system, slows down the heart
rate, and causes the whole
body to relax. When we take
in more oxygen, our bodies
are better able to get rid oftoxins.
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How to breathe deeply Be sure that you are in an upright position. Place you hand an inch
away from your belly button. Take a deep breathe in through your
nose and allow your abdomen to expand. Release the air slowly
through pursed lips. You should feel a burst of energy pulsing
through your body.
Secret # 19: Moving Water
There is something
incredibly soothing about
the sound of water. Thesound of a stream trickling
over rocks or waves lapping
against the shore has a
deeply calming effect.
Take the time to make or
purchase a fountain, and install it either indoors or outdoors, athome or in your ofce—wherever you spend the most time.
A water feature can have a positive impact on health. Water has
been used through the ages for relaxation, and is considered to be
incredibly therapeutic. Placing a water feature somewhere where
you will hear it can help lower blood pressure, enhance your mood,relieve stress, and create a peaceful atmosphere.
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Take time every day to stop and listen to the sound of the moving
water. Performing your deep breathing exercises near a water
feature can be especially soothing.
Secret # 20: Know When You Are Full
Your stomach can hold, on average, 17 cups of foodstuffs.However, the feeling of being full does not come when that 17-
cup limit has been reached. It occurs when your brain reacts
to chemicals released when you eat or drink. It takes about 20
minutes for these chemicals to register.
After a meal, these chemicals stayelevated for about three to ve hours,
which keeps you feeling full. Once the
chemical levels drop, you start to get
hungry again. It is imperative to health
and weight management to recognize
when you are full. If you don’t feel full immediately after eating, justwait a little while and the chemicals will kick in.
Because we eat so fast most of the time, we often overeat. By
eating too fast, we do not give our brains enough time to register
what is going on. Don’t be in a rush to nish your meal. Along with
helping your brain to keep up with your body, chewing slowly willalso help with digestion.
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Get in touch with your body and how it feels at different times.
Pay attention to how your stomach feels when you are hungry,
versus what it feels like after you drink a glass of water. The empty
stomach feeling will go away after you drink the water. As you
are eating, listen to your body. The empty feeling in your stomach
should start to dissipate as you eat.
Once you notice a full feeling, stop eating, no matter how much
food is left on your plate. You should feel energetic and light, not
heavy and uncomfortable, after you eat. Take the time to sit and
relax for a while before deciding if you really want to eat more.
Tips to help you stay full ► Drink a big glass of water about 10 minutes before each
meal. This will encourage your brain to think that you are full
sooner.
► Focus on the taste of the food, and thoughts of fueling your
body, while you are eating.
► Once you feel full, remove the food from your plate. You can
always make a new meal later with the leftovers!
► If you feel the need to continue eating, drink a nice cup of
herbal tea rst. Then, reassess if you are still hungry.
► It is possible that you may feel food cravings that are mental,
not physical. Try not to eat again until you sense the empty
feeling.
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Secret # 21: Avoid MSG A avor enhancer derived and
processed from seaweed, monosodium
glutamate, aka MSG, was originally
associated with take-out Chinese
foods. Today, it is a prevalent ingredientin a wide variety of processed foods,
such as salad dressings, avored
chips, gravies, and many sandwich
meats, to name only a few.
MSG is linked to numerous side effects, including skin rashes,numbness, nausea, heart palpitations, migraines, and seizures.
Become aware of the dangers of MSG, and try to avoid it at all
costs.
In his book Excitotoxins: The Taste that Kills, Dr. Russell Blaylock
classies MSG as an excitotoxin that stimulates the cells to thepoint of damage or death, potentially triggering or worsening
conditions such as Alzheimer’s disease, Parkinson’s disease, and
learning disabilities.
MSG can be found in numerous canned, frozen, processed, and
fast foods, among others. It also hides under many names and
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clever packaging techniques. A label that states “no MSG added”
does not mean that the ingredients used to create the dish do
not contain MSG, just that no additional quantity was used in the
recipe—so be sure to check your ingredient labels.
Also be on the lookout for the following additives, which always
contain MSG: textured protein, autolyzed yeast, hydrolyzed protein,
plant protein, oat our and vegetable protein, sodium and calcium
caseinate, and yeast extract. It is also sometimes hidden within
“natural avors,” and is naturally present in soymilk.
Avoiding processed foods entirely, and sticking to real, whole foods,
is one great way to steer clear of MSG.
Secret # 22: Don’t Be Afraid of Poop
While you may not be in the habit of checking what comes out
of your bottom, it is a good idea to sneak a peek from time to
time. Obviously, if you have a difcult time using the bathroom orexperience serious bouts of diarrhea, something is amiss with your
gut. However, even if you’re not having serious digestive trouble,
the color, smell, and shape of your stool can provide an insight into
your health, so it pays to be informed.
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As gross as it may seem, take a peek at your stool from time to
time and learn that “what comes out” can give you a clue about the
state of your health.
Color: Stool color is often a reection of what we eat. There is a
wide variance in brown shades that are all considered normal. The
normal production of bile keeps stool within the brown range. Black
or yellow stool may indicate a problem. Black stool may be a sign
of intestinal or stomach bleeding, while bright red stool may mean
that there is blood coming from the anus, rectum, or large intestine.
Some foods and iron supplements can cause a stool to appear
black, as well.
Green stool may indicate diarrhea, or just a sign of a high amount
of greens in your diet. Yellow or pale white stool may indicate a
problem with bile ow, and can be a foreteller of such serious
conditions as cancer of the bile ducts, pancreatic cancer, or
hepatitis.
Smell: The smell of poop is rarely pleasant. However, when the
odor changes or becomes excessively foul, it could be a warning.
Because stool is comprised of undigested food parts, dead cells,
bacteria, and mucus, we cannot expect it to smell great. Foul-
smelling poop may result from taking certain medications, or from
food that has been stuck in the colon for a long time. If the odor of
your stool changes dramatically, it is a good idea to consult a health
practitioner.
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Shape: Pencil-thin stool can be
the result of an obstruction in
the lower part of the colon. It can
also be the sign of colon cancer.
If stool is very soft, it may be an
indication of serious conditions
such as pancreatitis, which
blocks the body from absorbing
fat. A healthy stool is “S” shaped and well-formed, but not too hard.
The stool should ideally enter the water without a heavy splash.
Diarrhea: Diarrhea that lasts a while could be an indication of a
more serious problem. While it is normal for the body to get rid of
toxins when we are sick, diarrhea that lasts for a month or more
may be a sign of a chronic condition such as Crohn’s disease.
Constipation: Constipation is a major sign of low bacterial count.
In the United States, constipation is one of the most common
gastrointestinal complaints. More than four million Americans have
frequent constipation. Those reporting constipation most often are
women and adults aged 65 and older.
However, many never seek help from their health-care provider,
choosing instead to manage the constipation with over-the-counter
laxatives, which is certainly not the healthiest option, and can make
matters worse.
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Constipation occurs when the colon absorbs too little water, or
when the colon’s muscle contractions are slow or sluggish, causing
the stool to move through the colon too slowly. As a result, stools
can become hard and dry.
Stress and hormonal imbalances are two common causes of
constipation, as well as the following:
■ Inadequate ber in the diet
■ Lack of physical activity (especially in the elderly)
■ Medications
■ Dairy products
■ Irritable bowel syndrome
■ Changes in life or routine, such as pregnancy, aging, and
travel
■ Abuse of laxatives
■ Ignoring the urge to have a bowel movement
■ Dehydration
■ Hemorrhoids, and other anal and colon problems
Better hydration, stress management, exercise, and dietary
considerations are often necessary to resolve the issue of
constipation.
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Secret # 23: More Fiber Fiber, found in many plant
foods, is crucial to your health.
Although we cannot digest ber,
it is a critical part of a healthy
diet. Fiber adds bulk to yourdiet, which helps you feel full,
prevents constipation, and
helps move food and waste through the intestines. Fiber is also
important in the regulation of cholesterol. One important secret to
good health is to become more aware of good sources of ber, and
to eat more of them.
There are two types of ber found in food: soluble and insoluble.
During digestion, soluble ber mixes with digestive juices to create
a gel-like substance. This substance helps to keep your blood
sugar and cholesterol in check. Great sources of soluble ber
include beans, seeds, lentils, oats, raw nuts, peas, and certainother fruits and vegetables.
Insoluble ber is what keeps you feeling full. It provides bulk to the
diet, and passes through the intestines unchanged. Many fruits
and vegetables, such as cabbage, apples, peas, corn, grapes,
bell peppers, and onions, contain insoluble ber—and it’s oftenconcentrated in the peel or outer layers.
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It is recommended that women consume at least 25 grams of
ber each day, and men should aim for 38 grams each day. You
can do this by eating more ber-rich foods such as beans, peas,
vegetables, fruits, and raw nuts. If you have not been consuming
much ber, increase your intake slowly over time to avoid cramping
and excessive gas. Also, be sure to consume plenty of pure water.
Secret # 24: Butter Is Best
Trans fatty acids, or trans fats as they are more commonly known,
are “fake” fats that clog arteries, increase the levels of low density
lipoproteins (LDL, aka the “bad” cholesterol), and decrease the
levels of high density lipoproteins (HDL, the “good” cholesterol) inthe blood. These deadly fat imposters are formed when vegetable
oils harden to create shortening or margarine.
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For the sake of your health, butter truly is best. The rst part of this
secret is to stop using butter spreads or anything that claims to be
butter that is not. The second part is to switch to organic, grass-fed
butter.
Both grass-fed and grain-fed butter are rich in healthy saturated
fat (two-thirds) and monounsaturated fat (one-third). Cows that
graze on organic pasture produce milk fat with equal parts omega
6 and omega 3. Conversely, grain-fed cows produce butter that
is heavy in omega 6. If you consume quite a bit of butter, the
difference matters. Too much omega-6 in the body has been linked
to inammation.
Also, if you are consuming butter from an animal that has been
raised on organic pasture, it is free of chemicals. Most people will
nd that grass-fed, organic butter tastes better than any other kind
of butter. If possible, locate a local farmer who makes their own
organic, grass-fed butter.
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Secret # 25: Ditch Articial Sweeteners
Nothing articial belongs
in the human body. If
you were, like millions of
others, misled to think
that making the switchfrom rened sugar to
articial sweeteners
was a good choice, it is
time to learn the truth.
There is nothing good in
articial sweeteners and they could, in fact, cause a great deal ofhealth damage. It’s time to get rid of all of your articial sweeteners,
and look to completely natural sources to sweeten your food and
beverages.
Some people think that they are doing themselves a favor
when they switch from sugar and high fructose corn syrup toarticial sweeteners such as aspartame. However, aspartame
is considered by some health experts to be one of the most
dangerous substances on the planet. It hides in products known as
NutraSweet, Equal, Equal-Measure, and Spoonful, and it accounts
for up to 75 percent of all adverse food reactions, including seizures
and even death.
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Headaches, dizziness, memory loss, joint pain, insomnia, irritability,
dementia, and hearing loss are just a few of the other reported side
effects of this extremely dangerous chemical. Switching from sugar
to this articial nightmare is nothing short of going from the frying
pan into the re.
Get your sweetness from nature instead
Coconut sap could possibly be the best-kept secret when it comes
to natural sweeteners. It comes directly from the coconut palm,
is nutrient-rich, and contains 17 amino acids. High in B-vitamins,
vitamin C, and potassium, coconut sap is a wonderfully sweet
nectar. Once a coconut tree is tapped, it provides life-giving coconutsap for twenty years. Coconut sap is sweet right from the tree, and
requires no extensive processing. Coconut crystals, made from sap
are the perfect compliment to teas and healthy, homemade baked
goods.
With a low glycemic index of 35, organic coconut sap does notcause a spike in blood sugar, and is unrened, GMO-free, gluten-
free, and loaded with live enzymes. May we introduce to you the
perfect natural sweetener: organic coconut crystals!
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Secret # 26: StretchStretching is common before and after a workout, but also has its
place as part of a daily routine. Stretching when you get out of bed,
when you stand up, and periodically throughout your day has great
physical and mental health benets. Make a conscious effort to
stretch at least two or three times a day, and even more if you havedesk job.
Stretching improves
exibility by moving joints
through a complete range
of motion. If we don’t askour joints to move, they
will become stiff and sore.
Stretching keeps muscles
responsive and improves
your physical performance. Stretching breaks down chemical cross-
bridges where two proteins create tension in the muscle. Stretchingencourages this cross-bridge to break, and releases the tension
and stiffness.
When we don’t use muscles, especially those in our legs, they
have less blood supply. When circulation decreases, toxins can
accumulate. When you stretch, you compress the muscle and raise
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the blood pressure in the veins, encouraging toxin removal. Fresh
blood oods the muscle and brings nutrients and proteins with it.
This provides a greater sense of overall well-being.
We should not overlook the fact that stretching reduces anxiety and
tension. When you stretch slowly, blood pressure and breathing
rate decrease. Stretching and releasing helps relieve tension in
your body and calms your brain.
Stretching on a regular basis helps you get in tune with your body
while helping protect you from injuries and making everyday tasks
easier.
For a good pick-me-up stretch, stand in a doorway, facing forward.
Keep your feet a few inches apart and hang onto the sides of the
door frame with your ngers. Move your chest forward until you feel
the stretch in your sides and back. Hold this for 30 seconds and
repeat as necessary.
Secret # 27: Say “No” to Fast Food
Millions of dollars are spent each year on researching new and
exciting ways to combine foods to make them more addictive
than ever. Certain combinations of fat, sugar, and salt, along with
articial avors and alluring packaging are used to create foods thatare highly attractive and addictive.
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These unique
ingredient
combinations signal
the brain that we
need more, and
encourage us to
overeat. Americans
spend almost 50
percent of their food
budget on fast food,
or in restaurants where this food combination method is heavily
used. Fast food is designed to entice and induce “craveability.”
This, after all, drives business. However, sadly, it also destroys
health. It really is best to just say no to fast food.
Many fast-food eateries have been touting their so-called healthier
options after promising to make nutritional improvements in the
food they serve, but unfortunately, they’ve failed to come through.
While they have increased the use of the term “healthy” on their
menus, simply labeling food as such doesn’t make it so.
A study published in the American Journal of Preventive Medicine
found that over the last decade or so, while the use of the word
“healthy” increased by 86 percent, the nutritional quality of fast food
meals improved just three percent between 1997 and 2010.
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There were eight chains analyzed during this research: McDonald’s,
Burger King, Wendy’s, Taco Bell, Kentucky Fried Chicken (KFC),
Arby’s, Jack in the Box, and Dairy Queen.
The only thing these establishments are improving is their
marketing strategy, designed to fool the American public into
thinking they’re actually eating something that is good for them. The
study did highlight the fact that, “some chains have made positive
changes.” This included the decision by McDonald’s to add apple
slices to its Happy Meals.
Of course, the apples used by McDonald’s are not organic—and
guess which fruit tops the “Dirty Dozen” list of foods that contain
the most contaminants? Apples. According to the Environmental
Working Group’s latest report, 98 percent of apples contained
pesticides, with 93 percent containing two or more of these harmful
toxins.
While many people turn to fast food because it’s considered cheap
and lling, it may not be such a bargain when it ultimately leads to a
host of health problems, and potentially massive medical bills.
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Fast food and trans fat Many fast foods contain trans fat, one of the worst things that
you can put into your body. These fats should be avoided like the
plague, as they may lead to a host of health problems, including:
■ Coronary heart disease
■ Stroke
■ Diabetes
■ Cancer
■ Obesity
■ Infertility
■ Premature aging
... And that’s just the short list!
Consider that KFC’s pot pie contains 14 grams of trans fat, and
Burger King’s hash browns contain 13 grams. Jack in the Box offers
bacon potato cheddar wedges that contain 12 grams, while a large
order of McDonald’s fries contains 8 grams of trans fat.
The only way these fast-food chains will stop serving such
unhealthy meals is if consumers stop purchasing them and demand
something better!
When you think about the damage that fast foods are doing to your
body, it seems silly to spend any money at these places at all.
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Secret # 28: Eat Live FoodsRaw foods are considered to be the most “alive” foods you can
eat. Once a food is cooked or processed, it tends to lose a great
deal of its nutrient value. Processed foods are often heated to very
high temperatures, and then articial ingredients are added. This
leaves you with nothing short of a chemical imposter to real food.Including some live foods in your diet ensures that you are getting
the vitamins and minerals that your body needs for energy. Always
include some live foods with every meal and snack.
For some reason, eating food that
has been completely denatured isan acceptable practice in America.
Living foods, also known as raw
foods, have been sustaining
people all over the world since
the beginning of time. In those
areas of the world where a dietconsisting of whole foods, and a
large amount of live foods, is eaten,
lifestyle illnesses such as those that we see in America are all but
nonexistent. In fact, the Inuit people do not even have a name for
heart disease in their language, yet it is the number one killer in the
United States.
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If the bulk of your diet comes from a box, bag, or can, it is time
for you to consider that you are not fueling your body in the way it
needs to be fueled. True energy comes from raw foods that have
not been tampered with. This includes fruits, vegetables, nuts,
seeds, freshly-squeezed fruit or vegetable juice, and fermented
foods such as ker, sauerkraut, and kimchi.
Secret # 29: Know Your Nuts
Squirrels truly do know best: nuts are a great addition to a healthy
diet. While you may have heard a lot about nuts, you might wonder
if there is a difference between roasted nuts and raw nuts.
Why raw nuts are so good for us
Raw nuts are a nutritious part of any snack or meal. They are high
in protein, and high in heart-healthy fats and ber. In addition,
raw nuts have essential nutrients such as B-vitamins, vitamin
E, potassium, magnesium, iron, and zinc, as well as sterols andantioxidants.
There are many kinds of nuts, and each has its own health-
promoting properties. For instance, Brazil nuts provide high
quantities of selenium, and almonds are an excellent source of
calcium.
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Walnuts are a super-rich source of omega-3 fatty acids. Studies
show that just one small handful of nuts provides protection against
heart disease that is similar to cholesterol-lowering drugs.
It has also been found that nuts can protect against diabetes and
insulin sensitivity. Because nuts are a concentrated source of
protein, ber, and healthy fats, they digest slowly and are lling.
This helps with healthy weight maintenance.
Dangers of roasted nuts
Roasted nuts are obviously further from their natural state than raw
nuts. They have been processed, and as a general rule, processed
foods are less healthy than raw foods.
When nuts are exposed to high heat during the roasting process,
the fat content may break down causing free radicals. Free radicals
damage cells and DNA.
In addition, roasting may cause acrylamides to form. Acrylamides
are dangerous; they form when nuts, which contain the amino
acid asparagine, are heated to high temperatures. Acrylamides
have been linked to cancer in laboratory animal studies, and
may increase cancer risk in humans. Roasted nuts, in particular
almonds, tend to have high levels of acrylamides.
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Roasted nuts also tend to be lower in magnesium, iron, and
phosphorus than raw nuts. It is equally important to note the oil that
nuts are often roasted in. This may be canola or soybean, both of
which are often genetically modied.
If you really love the taste of roasted nuts but don’t want the
acrylamides, consider roasting them at home. To retain the
maximum amount of health benets, use organic coconut oil and
Himalayan salt, and roast at a temperature lower than 170 degrees
Fahrenheit. They will take a long time to cook, but are extremely
delicious when done.
Soaking raw nutsIt is important to say a word about soaking raw nuts. Many raw food
recipes call for soaked nuts, and there are advantages to doing so.
Raw nuts, especially walnuts and almonds, taste better after they
have been soaked, and are also easier to digest. Phytic acid, which
inhibits the digestion of vital nutrients, is reduced when you soak
nuts. In addition, enzyme activity is elevated, because enzyme
inhibitors are neutralized
during the soaking process.
Soaking removes the dust,
residue and tannins from the
nut shell, as well.
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Depending on the nut, they can be soaked in ltered water for as
little as twenty minutes or as long as overnight in the fridge. Be sure
to rinse the nuts after soaking.
The bottom line
We choose raw nuts for three reasons: they taste great,
they contain no damaging free radicals, and they are free of
acrylamides. If you consume raw nuts, consider soaking them rst.
Secret # 30: Beware of These Ingredients
Do you sometimes turn a package over to read the ingredients andsee what looks like a foreign language? Learn how to recognize
just a few of the potentially dangerous ingredients that are lurking in
your food. It’s in your best interest not to eat food that contains any
of the following ingredients and additives.
When reading the ingredient lists of packaged, canned, and frozenfoods, many unpronounceable words, chemical compounds, and
abbreviations can be found. Most of us do not have time to Google
each unknown ingredient while in the middle of a busy grocery
aisle.
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As a general rule, if you cannot pronounce an ingredient, it is best
to steer clear. Real, whole, healthy foods will usually have no more
than ve ingredients on the label. Knowledge is power, and the
more you know about the scary ingredients hiding within some of
our most common food items the better.
Carrageenan: Carrageenan is a thickening agent extracted
from red seaweed. It is used as a fat substitute in many food
products, including processed meats, as well as cosmetics and
pharmaceuticals.
In its processed form, manufactured via alkali chemical solvents, it
can be hazardous to health. Some studies have linked carrageenan
to gastrointestinal disturbances including inammatory bowel
syndrome (IBS), intestinal ulcers, and colorectal problems.
Brominated vegetable oil (BVO): An emulsier derived from
corn or soy (usually genetically modied) combined with bromine,
BVO is used in many citrus-avored sodas. It also doubles as an
industrial ame retardant. Banned from food use across Europe
and in Japan, BVO has been linked to skin lesions, nerve disorders,
and memory loss.
Animal studies have found that BVO may lead to behavioral and
reproductive problems when consumed in large doses. Additionally,
bromine is an endocrine disruptor and inhibits the body’s ability to
retain iodine, which is essential for tissue health.
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Hydrogenated vegetable oil: Hydrogenated, and partially
hydrogenated, oils are fancy labels for trans fats. Trans fats appear
in many fried, fast, and processed snack foods, as well as some
breakfast cereals and baked goods.
These oils are created by applying pressure and hydrogen to
vegetable oils to create a semi-solid fat. Dieticians largely agree
that there is no safe level of trans fats, and that they should be
avoided entirely. Consuming them has been linked to heart disease,
obesity, and multi-infarct dementia.
Butylated hydroxytoluene (BHT): A
preservative used in some breakfast
cereals, as well as a variety of other
foods and cosmetics, BHT is also
used in jet fuel, petroleum products,
and embalming uid. A National
Toxicology Program report published
in 2005 states that BHT is, “reasonably
anticipated to be a human carcinogen.”
BHT may also lead to liver damage, and harm aquatic organisms,
according to the Material Safety Data Sheet (MSDS). The MSDS
also bluntly states that this chemical compound should not be
allowed to enter the environment.
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Guar gum: Guar gum is a processed form of guar seed extract.
It is used as a thickening agent in many foods, including gluten-
free foods and pharmaceutical bases. In large doses, guar gum
has been linked to digestive blockages and other disturbances in
digestive function.
According to a 2002 study published in the International Journal of
Cancer , individuals who consume guar gum as a main source of
ber have a greater risk of developing colon cancer.
Caseinate: Caseinate is not to be confused with casein, a
protein which naturally occurs in dairy products. Caseinate is the
processed byproduct of casein, found in many commercial protein
shakes and other protein supplements. To manufacture caseinate,
the casein from skimmed milk is treated with calcium hydroxide and
sodium hydroxide, which are chemical alkalies.
Chemical alkalies inhibit the body’s ability to absorb nutrients.
Caseinate is processed at a high temperature, near boiling, which
essentially changes the protein into an ultra-thermolyzed protein,
and creates MSG in the process. Caseinate has been linked to
indigestion, allergies, and heartburn, as well as an increased risk of
colon cancer.
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High fructose corn syrup: Contrary to popular belief, high fructose
corn syrup is not the same as sugar. It is derived from corn (usually
genetically modied), and because of its chemical structure, it is
more rapidly absorbed into the bloodstream. High fructose corn
syrup has been linked to heart disease, diabetes, and tissue
damage. It may also contain levels of mercury, due to the way in
which it is manufactured.
Propylene glycol alginate: A thickener, stabilizer, and emulsier
used in a number of processed foods, propylene glycol alginate
doubles as an industrial chemical found in de-icer and antifreeze
products.
Remember, when choosing your ingredients, stick to what you can
pronounce. If it sounds suspicious and you don’t have time to look it
up, trust your instincts and stay away.
Secret # 31: Don’t Get So Wound Up
Do you wake up tired in the morning, unable to function without
your cup or two of coffee? Do you crave high-carb snacks and often
fall asleep mid-afternoon? Do you nd it hard to fall asleep at night
because you’re wired and unable to rest? Wrapped tighter than a
ball of twine, many people nd themselves unable to slow down
long enough to give their bodies adequate rest. Sound familiar?
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Stress and adrenal healthThe human body is not built to deal with the continuous stressors
we encounter in modern life. Chronic stress puts a tremendous
strain on the adrenal glands.
The tiny adrenal glands produce a
hormonal cascade during a ght-
or-ight situation. This means
that if you are being chased by
a wild animal, your adrenals will
kick in to help manage the life-
threatening stress.
The adrenal glands respond to stress by rel
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