Skip to main content

“An ounce of prevention is worth a pound of cure”

– Benjamin Franklin

When Benjamin Franklin first said: “An ounce of prevention is worth a pound of cure” he was referring to fire safety. However, this is fitting advice when referring to our health. It means: “It’s easier to stop something from happening in the first place than to repair the damage after it has happened”

Take care of your health before it’s too late.

Nutrition

The nutrients we need to be healthy fall into two major categories:

MACRONUTRIENTS MICRONUTRIENTS
Carbohydrates

Fats

Proteins

Vitamins

Minerals 
  • Carbohydrates, fats and proteins provide energy
  • Vitamins and minerals ensure normal metabolism, growth and physical well-being. Learn about the various types and function of micronutrients at:

www.healthline.com

Eating a low-carb, plant-centered diet is the most effective dietary way to help lower inflammation (click here).

Consider:

  • Cooking at home and eat with family and friends as much as possible.
  • Eating only foods that are labeled “USDA Organic” and “Non-GMO Project Verified.”
  • Making your diet 95-100% plant-based. If you do eat animal protein, limit your intake to 2-3 meals per week and eat only eat meats and poultry that are organic, without hormones or other harmful substances.
  • Eating two meals a day plus a healthy snack in between. Confine eating to an 8-hour window period. For example, if you eat breakfast at 8:00 am, have a snack around 12:00 noon and dinner at 4:00 pm. If you delay or skip breakfast, have the first meal of the day at 11:00 am, then a snack around 3:00 pm and dinner at 7:00 pm. Avoid eating within 3 hours of bedtime.

Avoid This

  • NEVER drink soda, or eat processed meats, packaged sweets, processed foods
  • Avoid excess protein: Consume 0.31 to 0.36 grams of protein per pound of body weight per day.
  • Minimize carbohydrates (simple sugars and starches) and maximize healthy fats.

Exercise

When you exercise you are sending signals to
your body to live.
Exercise contributes to:
Weight loss
Lower blood pressure
Decreased depression
Reduced risk of getting cancer
Many more health benefits
Info for persons with diabetes (click below)

https://health.clevelandclinic.org/exercise-and-your-glucose-levels-does-timing-make-a-difference/

Types:

 

  • Aerobic exercise

Oxygen is the main source of energy during aerobic workouts. During aerobic exercises, the body’s demand for oxygen is increase resulting in marked temporary increase in respiration and heart rate. Aerobic exercises include:

Swimming
Running
Jogging
Cycling

Why not click the following links and try these aerobic exercises?

Five(ish) Minute Dance Lesson – African Dance: Lesson 3: Dancing on the Clock

Zumba Fitness – Waka Waka

  • Anaerobic exercise

Anaerobic sports and exercise are of high intensity but short duration, so they don’t involve much oxygen intake. Anaerobic exercise triggers a different type of cell activity from aerobic exercise. As a result, it doesn’t do much for your heart and lungs and it doesn’t burn off fat; what it does do is build muscle. (www.merriam-webster.com)

Anaerobic exercises include:

Jumping
Sprinting
Heavy weight lifting
Lunging

Why not click the following links and try these aerobic exercises?

17 Min Strength Training Workout for Beginners – Beginner Workout Routine at Home for Women & Men

20 Min Beginner Weight Training for Beginners Workout Strength Training Dumbbell Workouts Women Men –

Water

Avoid drinking bottled water or water in plastic containers

Hydrating your body – “Water is of major importance to all living things; in some organisms, up to 90% of their body weight comes from water. Up to 60% of the human adult body is water. According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water.”  For more information visit: https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objects

Sleep

Our body heals when we go to bed early
Aim for lights out 9-10 PM and get 8 hours of sleep
Enjoy the other benefits of quality sleep:
Lower risk of cancer
 Reduced stress
Healthy heart
More energy
Improved mood
Improved memory
and much, much more…

Cancer Prevention

A whole food, plant-based diet is the most powerful anti-inflammatory, anti-cancer,

immune-building diet on earth.

Eat lots of fruits and vegetables.

NOTE: All human beings have cancer cells. The major difference between someone who has cancer and someone who does not is the strength of their immune system.

What is cancer?

The National Cancer Institute defines cancer as:

“Cancer is the name given to a collection of related diseases. In all types of cancer, some of the body’s cells begin to divide without stopping and spread into surrounding tissues. Cancer can start almost anywhere in the human body, which is made up of trillions of cells. Normally, human cells grow and divide to form new cells as the body needs them. When cells grow old or become damaged, they die, and new cells take their place.

When cancer develops, however, this orderly process breaks down. As cells become more and more abnormal, old or damaged cells survive when they should die, and new cells form when they are not needed. These extra cells can divide without stopping and may form growths called tumors.”  For more information visit: https://www.cancer.gov/about-cancer/understanding/statistics

Cancer is the second most common cause of death in the United States. The leading cause is heart disease. Thankfully, there are ways to minimize our risk of cancer such as:

  • Making certain dietary changes
  • Exercising
  • Getting adequate sleep
  • Reducing Toxic load

Early Prevention is better than Early Detection

  • Maximize intake of fruits and vegetables –

(Preferably fruits with low sugar content such as: berries of all kind, kiwi, grapes, avocado and lemons). There is evidence that a plant-based diet protects against cancer. Read more at… www.health.harvard.edu/staying-healthy/becoming-a-vegetarian

 

  • Repair the liver, gut, and kidneys to function at maximum capacity
  • Avoid toxins in food, cleaning products, cosmetics, and more by replacing these products with safe alternatives
  • Heal the body from damage caused by accumulated toxins
  • Thrive in the midst of unavoidable toxins in our modern environment

(The Toxin Solution – Dr. Joseph Pizzorno)