1. Eat only whole foods such as vegetables, fruits, nuts, seeds, chicken, fish and whole grains (not wheat). Eat organic if you can, no junk food, no fried food, no cow dairy products and nothing with sugar added.
2. Eat three small meals and two healthy snacks each day. Eat no starches, breads or sugar after 3:00 PM and eat enough calories to equal ten times your body weight to maintain your current weight. Use herbs and spices liberally and eat 50 percent of your plant foods raw.
3. If you want to lose weight never cut your calories by more than 10 percent of the amount suggested in item #2 above. Your metabolism will slow down and cause you to gain weight if you try to cut your calories by more than 10 percent.
4. Drink a green powdered drink every day. Use vegetables, fruits, nuts, seeds and rice milk, coconut milk, or almond milk to make a shake and then add a scoop of green powder and a scoop of protein powder. This drink will provide over ten helpings of vegetables and fruits.
5. Take the following nutritional supplements every day.
- A quality multiple vitamin
- Vitamin C 2000 mg /day in four split doses throughout the day
- Vitamin B 100 mg complex formula each day with the evening meal
- Vitamin D 2000 iu’s for men and 4000 iu’s for women
- Omega 3 oil 1000 mg/ day
Consider www.allstarhealth.com and order the brand Source Naturals. High quality/low price.
6. Exercise 45 to 60 minutes every day, enough to sweat and raise your heart rate by 50 percent above normal. Do aerobics, resistance and flexibility type exercises. Consult with your doctor before beginning your program so he/she can help you take into account your age, weight and medical condition.
7. Practice yoga, meditation or deep breathing for at least 30 minutes each day. These are proven ways to reduce and manage stress.
8. Go to bed at least one hour before midnight and sleep seven to nine hours depending on your need, to awaken refreshed and energized. When you sleep your body detoxifies, rebuilds and balances your biochemistry.
9. Get the right tests to ensure your body is within healthy ranges for bio-markers. Use the following tests beyond the normal ones, if you can afford them.
- Vitamin D levels
- Serotonin levels -
- Dopamine levels
- Thermography (for breast health)
- Glucose challenge test
- C-reactive protein
Charles K Bens, PhD
Charles K. Bens, PhD is an author, speaker and wellness consultant specializing in the prevention and reversal of chronic disease. He is the founder and president of Healthy @ Work, Inc. a wellness education and consulting company focused on improving the health of employees. The company provides workshops on a wide range of health topics. He has written nine books including Healthy at Work: Your Pocket Guide to Good Health, The Healthy Smoker: How To Quit Smoking By Becoming Healthier First and over 200 articles. Dr. Bens lectures all over the world on organizational change and improvement as well as on wellness and health improvement. And was selected by Ottawa Regional Cancer Foundation as the Vail Visiting Professor for 2013.