7 steps to lose weight

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7 Steps To Feel Great and Lose
@Copyright 2009

Congratulations on making the decision to live a
healthier lifestyle! My goal in this report is to
present some basic, but very important facts and
principles that will help you get started. Since this
is an introduction to a rather vast subject, I hope it
will also motivate you to seek further information, as
you feel the need for it. In a way, the amount of
information on topics like food and nutrition is so
great that it can easily become overwhelming. Worse
yet, this information is often inconsistent, with one
expert telling you one thing, then another expert
saying the opposite. Who do you believe?

It is in the interest of clarifying what can be a
confusing subject that I have written this report. In
studying these subjects for some years, I have
concluded that it isn’t as confusing as it sometimes
appears. There are some basic points that can be pretty
well agreed upon, and, for the most part, I want to
focus on these. Another important factor here is that,
when it comes to diet, the same plan is not right for
everybody. There are, in fact, many “systems” that
attempt to categorize people in various ways and then
recommend a specific diet. I will not go into these in
much detail, but I will give you resources to explore
this. In the interest of making this information as

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simple and accessible as possible, I will be focusing
on resources that are relatively inexpensive and easily

I should also add that when I use the word “health,” I
am including mental and emotional health. These are, to
me, of primary importance by themselves –if you aren’t
happy, you can’t even enjoy good physical health- but
they are also connected with the health of your body,
as people are starting to realize.

                    What This Report is Not

This report does not tell you how to cure any diseases
or conditions that require medical supervision.

Nor is the report specifically a diet plan. As the
title suggest, everything here is designed to improve
your health and, if necessary, to lose weight. The
focus, however, is not on fad or crash diets, but on
developing healthier eating and overall lifestyle
habits. This in the long run will help you to achieve
your optimum weight better than most diets.

There will also not be much said about some fairly
obvious health issues. If you smoke or have a problem
with alcohol or drugs, you probably realize that this
isn’t good for you. The same with overeating. Some of
the methods here can help you with these issues, but I
am not going to go into any detail about subjects that
are so extensively covered all over the mainstream
media and internet. The same with the advice to
exercise. I do refer to exercise in the breathing
chapter, but I don’t spell out “get x number of hours
of exercise per week.” Exercise is important, but it
should be tailored to you as an individual. I don’t
want to imply that what I haven’t written about in

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detail is not important. It just isn’t the focus of
this report.

What I am doing here is presenting a solid foundation
upon which you can build. If you do have specific
health challenges, need to lose a lot of weight, get
into better shape, everything here will definitely be a
good base upon which to add anything else you may need.

One final note about the focus of this report. I try,
as much as possible, to give positive rather than
negative advice. What I mean by that is, except where
it is absolutely necessary (as with the chapter on junk
foods!), I try to keep the focus on the positive –what
is good for you rather than on what to avoid.

I am a believer in moderation, so I don’t say you
cannot have any, for example, sugar, meat, caffeine or
alcohol. Obviously, if you have a specific reason to
completely avoid one or more of these, then you should
–for example, some people have a low tolerance for
dairy products, while alcoholics cannot risk consuming
even a small amount of wine or beer.

In general, I try not to take an extreme, spartan type
view to health and nutrition. There are several reasons
for this. For one thing, as I mention elsewhere in this
report, people are not all the same, so to make a
blanket statement is seldom appropriate. Another thing
I’ve found in research I’ve done over the years is that
I simply cannot find evidence that people who follow a
very strict diet of any kind are healthier or live
longer than average. It has often been claimed that
vegetarians live longer –though even this is disputed-
but I don’t consider a vegetarian diet to be very
strict unless it’s also vegan (no animal products at
all). When I say strict diet, I mean something like

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vegan, raw foods, macrobiotic or some other diet that
compels its followers to avoid certain foods
completely. I also have to say, that when I’ve looked
up many individuals who were advocates of very strict
diets, they have often lived average or less than
average lifespans. I suspect that having a very
“uptight” approach to food, exercise or spiritual
practice ends up having a counterproductive effect. The
body, mind and spirit respond well to lightness,
relaxation and a sense of flow. If you have a very
rigid approach to anything, you are creating tension,
which is not healthy.

I may seem to contradict the above in some places, as
when I talk about breaking the junk food habit. But you
have to consider this in context. Earlier in this
introduction, I mentioned in passing that a little
alcohol is okay unless you are an alcoholic. Well, the
problem with modern society is that many, many people
are addicted to junk foods. And a lot of food just
considered “normal” is really junk food. So, while some
may not agree, I don’t really think it’s extreme of
very strict to tell people to avoid junk foods, or at
least cut back drastically on them. As I see it, the
junk food phenomenon is itself extreme. And the fact
is, you can have a very varied diet without junk food.

Step 1: Healthy Shopping

Until quite recently, “healthy” shopping meant shopping
in a health food store, sometimes called a natural
foods store. Now, however, most major supermarkets have
extensive health foods and organics sections. This
shows that the demand for these products is way up;
healthy eating is finally going mainstream! While this
is a good thing, it also means more choices, which can

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be confusing, especially if you are new to the field.

While it’s not my job to tell you where to shop, you
may want to familiarize yourself with a well-stocked
health food store and do most of your shopping there
for a while. You may be tempted to stick with your
supermarket, thinking it’s more convenient (such as for
nonfood purchases) and cheaper. This can be true, but a
store that specializes in natural foods can be an
easier way to get yourself comfortable with the many
choices in this realm. Furthermore, you will not be
tempted by the vast amounts of unhealthy foods sold by
the truckload at regular supermarkets! Once you are
more familiar with natural foods and know what you are
looking for, you can always price shop and return to
the regular markets.

   Healthy, Natural and Organic: what’s in a name?

First of all, if you want to eat healthy, you’re going
to have to start reading ingredient labels, as dull and
time-consuming as this can be. You don’t really have to
spend a lot of time going over every line of an
ingredient list; you can quickly learn to “speed read”
and learn what to watch for.

When you start shopping for natural foods, you will
quickly learn that many foods are labeled “natural,”
“all natural” and “organic.” These can be tricky to
even the most savvy shopper. “All natural” simply means
that the product does not contain ingredients deemed
“artificial” by the FDA. Such products can still
contain lots of ingredients you may want to avoid or
limit –such as excessive sugar or salt, the two
biggies. If a product has the world “natural” on the
package but doesn’t say “all natural,” be careful. It
might very well have a combination of natural and

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artificial ingredients, which means it’s not all

“Organic” is even trickier, as there are various
standards used to allow this description. In general,
however, organic means that no harmful pesticides were
used in the creation of the product. In the case of
vegetables or fruits, it means that they weren’t
sprayed with such chemicals. In the case of dairy or
meat, it means the animals were fed on an organic diet.
“Organic,” like “all natural” doesn’t mean it’s
necessarily good for you. Organic products can and
often do contain large quantities of sugars and sodium.
More on this later.

In general, it’s a good idea to buy as much all
natural, preferably organic diet, though an all organic
diet can be difficult and expensive to adhere to; there
is no need to be a purist. This is not as hard as it
might sound, especially now, when so many companies are
clamoring to meet the demand for healthier products. As
we will see in the next chapter, the challenge is not
so much in finding healthy products as in avoiding
unhealthy ones!

As a rule, “all natural” and organic are the minimum
standards to look for when shopping for natural foods.
That is, if products do not meet one or both of these
standards, they probably are not very healthy. On the
other hand, just because they do meet these standards
doesn’t mean they are great for you. There are other
things to look for, which I’ll go into later.

I’ll conclude this chapter with some thoughts about the
whole natural foods concept. To some, it’s a gimmick.
People might point out that many “artificial”
ingredients are not necessarily unhealthy. After all,

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we are supposedly protected by law against anything
that is toxic or seriously bad for us…right? This is
debatable, and a whole book could be written (and many
have been!) on this topic. However, I’ll give you my
brief take on it.
True, the hard evidence is sketchy that eating foods
that contain artificial colors or flavors or
preservatives –by the way, those are broad terms which
encompass hundreds of possible additives—will make you
sick, make you gain weight, lower your energy or cause
any other specific negative result. How many writers of
natural foods manuals will admit something like that?
But seriously, my attitude is, why take chances? In
many cases, the evidence is controversial –that is,
there are arguments both for and against many
additives. Furthermore, many of these additives are
relatively new, especially when measured against the
many millenia of human history.

Mainstream scientists might argue that since lifespans
are longer today than, say, a hundred or thousand years
ago, that proves that our present “junk food” diet
can’t be so bad. I wouldn’t be so sure. There is also
evidence that many degenerative diseases (cancer, heart
disease, diabetes) are actually becoming more prevalent
now. Also, what about the rise in maladies such as
obesity, autism, ADD and many so-called mental
illnesses such as depression and bi-polar disorder?
Think of all the foods and drugs that you hear about –
years after many people have already been made sick by
them—that are pulled from the shelves, followed by
lawsuits against the company that made them.

My guess is that, since you reading this, you are
already inclined towards eating a natural foods diet,
so I will not spend any more time preaching to the

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Step 2: Breaking the Junk Food Habit

As I suggested earlier, your biggest challenge in
eating a healthier diet will not be learning about
nutrition, finding places to shop or finding
affordable, tasty foods that are also healthy. No, your
biggest challenge will be in breaking your addiction to
junk foods! If you have already broken this addiction,
or have managed to never have acquired it,
congratulations! You are more than halfway home.

Junk foods are so abundant in modern societies that
they are almost invisible. No matter how much people
hear about the need to eat healthier, and to consume
fewer calories, it seems that the junk food industry
keeps growing.

                       What Is “Junk Food?”

Before we go any futher, it might be a good idea to
define this term. In general, junk foods are those
foods that are mostly empty calories. They contain
ingredients that are detrimental to your health,
especially in large quantities and eaten regularly.
Most people today actually know that many of the
ingredients in these junk foods, such as sugar, white
flour, high salt content and hydrogenated fats (or
trans fats) are unhealthy. Yet, many of the same people
continue to consume these just because they are so
difficult to avoid –if you don’t make some effort to
avoid them.

It would seem that it should not be all that hard to
avoid such a short list of ingredients. The problem is,
they are almost everywhere you turn in a supermarket,

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not to mention any fast food restaurant. Still more bad
news --they are just as likely to be present in foods
prepared in fancier or “gourmet” delis and restaurants.

The problem with junk food is that there really isn’t
much of a middle ground, which goes against my natural
tendency to want to be moderate and not come across
like some kind of fanatic In other words, I don’t want
to tell you that you should never (okay, hardly ever)
eat at burger joints, fast food chicken places,
submarine places and so forth. I don’t want to say
this, because I know how hard it is for many people to
digest this kind of information (excuse the bad pun),
but I really have to say it. This stuff is not good for
you. Most of it contains large quantities of the very
worse stuff you can consume.
These foods usually have lots of salt (which helps make
them addictive, so you eat too much of them).
Unfortunately, the food you get at many “classier”
restaurants isn’t much better in many cases. At least
here, however, you have choices. At a diner even, and
most restaurants, you have a fairly wide selection,
some of it at least marginally acceptable. The outright
fast food places, though, are almost 100% junk.

After fast food places, the main junk food culprits are
snack foods and desserts. With snacks like chips,
pretzels and popcorn, the main problem is salt. You can
sometimes find salt free chips in the natural foods
store, but for many this takes away the appeal. There
is also the question of how the chips are cooked. If
you have to buy these things, stick to the all natural
kind and look for at least low sodium content.

Sugar almost deserves its own chapter. The word
“desserts” is misleading, because it suggests a treat
you eat after dinner. The problem today is that many

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people munch on sweets all day long, from their
breakfast cereal till midnight snack time. Even natural
foods and organic foods often contain lots of sugar.
More on this later.

So when it comes to junk food, I have to be a bit of a
tyrant and say you should try to quit it. The main
trick is to find replacements. If you need to snack, I
will make suggestions later on that will be good
substitutes to cookies, chips or candy. It may not be
easy, and there will be an adjustment period, but it’s
worth it. You simply can’t eat a healthy diet if junk
foods are any substantial part of your regime!

“Health Food” Cautions

I cannot leave the Junk Food chapter without issuing a
warning about many foods labeled “healthy.” Many are
simply slightly less junky junk foods, full of sugar
and salt. These are the two main culprits in this
category of “junk health foods.” For one thing, a
product can be “all natural” and even “organic” and
still contain high amounts of either.

Healthy Sugar?

Health food stores, or the natural foods sections of
supermarkets contain many highly sweetened items –
breakfast cereals, cookies, candy and other desserts…
even fruit juices. These are usually made with “good”
or all natural sugars. Even though these are indeed
preferable to the pure garbage sweeteners such as corn
syrup and plain old white sugar, eating high quantities
of ANY sugar, as modern diets easily tempt us into
doing, is simply not good for you. One of the ways that
many health food devotees get tricked is by juices.
While fruit is great, fruit juices –even those that are

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pure fruit juice with no added sweeteners- are highly
concentrated forms of fruit. Fruit juices such as apple
(which is also the main ingredient in many juice mixes)
are certainly better for you than soda or those
powdered sugar drinks, but they still are very sweet
foods. In general, a good rule to follow is:


Don’t be fooled by the “designer water” products that
often contain added sweeteners. There are some water
products that have traces of fruit without any sugar.
These are fine. There are also some more exotic water
products that allegedly alter the structure of water in
a beneficial way. I am open to this, but haven’t done
enough research on it to make up my mind.

 As for the many “alternative” sweet products, such as
breakfast cereals and cookies, they too are a little
better than their mainstream alternatives (which, in
addition to sugar, have lots of chemicals and
artificial ingredients). But here, too, you are getting
lots of sugar, even if it’s in the form of organic
maple syrup or organic cane juice. With cereals in
particular, look for ones that are not as highly
sweetened. Here’s a clue: if it tastes like candy, it’s
probably sweeter than it should be!


Here’s another one that’s hard to avoid. “Healthy”
chips, frozen foods, crackers, canned goods and so
forth are usually quite high in sodium. They are made

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that way for the obvious reason that salt is addictive
and you are more likely to keep buying something that’s
habit forming. The only way you can cut down on this is
to look at labels carefully. You will find that your
options are not too great here. With almost any
restaurant food –even so-called gourmet restaurants—you
are getting very salty food. The only real solution is
to make things from scratch. Then you can also buy
salts that really are healthier: look at the various
kinds of sea salt sold at health food stores. If you
are used to a high sodium diet, it will take time to
get used to eating less salt. Your food may seem a bit
tasteless. Salt is not something terrible, especially
the healthier sea salts. But it’s simply used
excessively in modern society…and this includes
“health” and “gourmet” cooking.

With both salt and sugar, don’t fall into the trap of
thinking you don’t have to limit your intake unless you
have a serious condition such as diabetes or high blood
pressure. The fact is, eating either of these to excess
(which most people do!) will help to create such
conditions if you don’t already have them.

Step 3: Eat “Superfoods” & Other Good Things

So you’ve given up junk food, or at least resolved to
cut back on it, and are ready to make regular
excursions to your local health food store or the
natural foods section of your supermarket. What now?

Vegetarian, Vegan, Macrobiotic, Ayurveda, Raw Foods,

The above are among the many “healthy” diets that are
advocated by different authors, nutritionists, holistic

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doctors and so forth. This is where many people get
confused, as the advice can be downright contradictory
from one “expert” to another. Sadly, this confusion can
lead some people to give up the whole thing. They can
then rationalize in a manner like this – “since the
experts can’t even agree on what’s healthy, and I don’t
know who to listen to, I may as well just stick to my
old diet.” Well, I’m here to tell you that this excuse
is not valid!

This is a vast topic, but I will do my best to
summarize some crucial points. First of all, unless you
are strongly motivated to a specific “alternative”
diet, I would suggest that you don’t even try to stick
to one of the systems listed above. If you are a
vegetarian for ethical or spiritual reasons, that’s
fine. If not, that’s also fine. What I’m saying is,
don’t try to get into natural foods by picking a very
strict diet that will be difficult to adhere to.
My own bias is that no one of these diets is perfect
for everyone anyway. The research that I’ve studied
suggests that the healthiest diets are varied. That is,
varied among healthy, natural foods. There is no need
for most people to avoid all meat, dairy, cooked foods,
or whatever. If you have a particular reason to avoid
certain foods, such as an allergy, intolerance to milk
or wheat, that’s something else.

Another popular idea in today’s nutritional marketplace
is the whole acid/alkaline theory. This states that the
problem with modern diets is that they are too acidic.
Some claim that diseases cannot live in alkaline
bodies. This is a popular but controversial idea. One
fact that makes this whole concept difficult is that
not everyone even agrees on just what foods are acidic
and which are alkaline. However, for the most part, you
cannot go too wrong in following this system for the

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simple reason that most of the time the foods listed as
alkaline are the ones that are also healthy by other
criteria as well. So if you want to study this theory,
that’s fine, but I wouldn’t necessarily believe in it
without question.

There is also a theory that people with certain blood
types should eat a certain diet. Ayurvedic medicine
(from India) divides people into several types and
gives dietary suggestions for each type. There are also
countless other specialized diets that many people
swear by (and others insist are hoaxes). You can try
them for yourself, but it is not necessary to follow
any of them to eat a much healthier diet.

The diet I will suggest is not a diet at all, but a
balanced approach to natural foods and one based on
your own experience. That is, you can try various foods
and see how they make you feel. This is actually the
most scientific way to go, as you are the one who is
eating the food and living in your own body.

Another topic that there is some debate about is fats.
This is an example of something that can easily confuse
people, as there are many opinions on the subject. I am
most impressed with the fact that people have been
eating fats, including animal fats, for thousands of
years. Modern ideas and notions about a “low fat” diet
are rather artificial by comparison. Not long ago, many
people were consuming products like margarine, thinking
they were healthy. Now, research is showing the

People often look for low fat foods to compensate for
unhealthy habits like eating too many sweets, eating
too much overall or living a sedentary lifestyle. The
subject of “good fats” vs. “bad fats” is both complex

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and confusing. I would suggest that you stick with the
“natural is better” axiom and avoid products with words
like “diet” “low fat” or “non fat.” However, there is a
something that has to be added to this. When you do
consume high fat products, first of all, it is
especially important to make sure they are high
quality, preferably organic. This applies in particular
to meats, eggs and dairy products.

 When you are consuming animal products (if you choose
to do so), you are adding another layer of consumption
to your diet. That is, you are essentially getting both
the animal and whatever IT consumed in its lifetime.
Furthermore, non-organic animal products today are
injected with all kinds of questionable things like
hormones and antibiotics. True, organic meat and dairy
is quite expensive. But the fact is, even if you are a
meat-eater, you don’t need a lot of meat and dairy in
your diet. Eating only the highest quality of these
products, maybe several times per week rather than
daily will keep them more affordable.


If you keep up with health trends, you may be familiar
with the term “superfoods.” This is not a precise word,
but a way to describe a food that is extremely high in
nutrition. Often, almost mystical qualities are
attributed to certain foods, such as various juices,
herbs or “newly discovered secret” from this or that
exotic part of the world. In many cases, these are very
healthy products, though sometimes the people selling
them add so much hype it can be hard to know what to
believe. In general, if someone tells you that a
nutritional product or food can cure all diseases, make
you live forever or something similar, you may want to
be a little skeptical. Still, I would also keep an open

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mind. People have actually achieved seemingly
miraculous results with nutrition.

One problem with superfoods is that there are many
definitions of what qualifies. The list is probably not
going to be the same for everybody. So you should try
some of them out for yourself. What follows are some
categories of foods I would place on this list.

Green foods –this is a whole category of foods you will
find in health food stores and online. These include
Spirulina, Blue-Green Algae, Chlorella and Wheat Grass.
There are now many supplements that combine many of
these. Again, there is often hype around these,
especially with multi-level marketing companies who
sell some of them. But they are very high in nutrition.
In general, food from the sea is good for you, provided
the water source is clean (unfortunately, not something
you can take for granted today).

Nuts/Seeds: the best ones are sunflower seeds, almonds,
pumpkin seeds, walnuts. You can get (or make) nut
butters made from many of these, which are more
nutritious than peanut butter (also more expensive

Fruits: blueberries, pomengrate, kiwi, acai, goji,
mangosteen, noni. All very high in antioxidants,
vitamins, minerals and enzymes. Some juices combine

Healthy Oils: Cod Liver, Flaxseed, Pumpkin Seed, Krill;
these are very good sources of “good” fats!

Grains/Flours (preferably organic): Quinoa, Amaranth,
Barley, Buckwheat; these are all preferable to
processed flours, especially white.

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Some other foods/supplements that are very good:
Brewer’s Yeast, Wheat Germ, Lecithin, Blackstrap
Molasses, Apple Cider Vinegar (organic), Raw Honey, Bee
Pollen, Green Tea, Ginger, Ginseng,

You may have to adjust the above list to your own
needs. For example, if you are allergic to bee
products, you obviously don’t want to take bee pollen.
Some products agree with some people more than others,
or are good at certain times. For example, whole books
have been written on the benefits of apple cider
vinegar, while others believe it is too acidic. I find
it to be very helpful as a remedy or preventative,
especially near cold/flu season.

Step 4: Breathe!

Breathing is rather basic. All of us do it, or we would
not be here to discuss the matter. Yet, many of us do
not breathe deeply enough or in a way that maximizes
our health. There are many exercises you can do, such
as yoga, that teach breathing techniques. In general,
it’s important to take deep breathes that are from the
abdomen, rather than just the chest.

A major problem with breathing is that, even if we know
how to breathe, we sometimes forget. This may sound
silly, but the truth is when we are tense, upset or
even concentrating very hard on something, our
breathing can become unnaturally shallow.
So it is important to pay attention to this as much as

Exercise and breathing are closely related. Exercise
increases our need for oxygen, which can also motivate
us to breathe more deeply. This is only true to a

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certain extent, however. If you are too winded, then
your breathing (along with your heart rate). This is
why many people today are recommending lighter aerobic
activities such as walking, as opposed to running
(which can also be hard on the knees and even back).

A certain amount of exercise is essential, especially
if your basic lifestyle is sedentary. If you enjoy
certain strenuous sports, like swimming, running,
karate, tennis or basketball, you don’t need motivation
to exercise. If you don’t currently participate in any
sports or exercise program, you should definitely make
it a point to begin. Even if you are an athlete (if
only amateur or part-time), you should consider the
suggestions that follow. This is because most sports do
not exercise every part of the body. Another aspect of
sports, especially if they are competitive, is that
they are not necessarily meditative. I am going to
explain why this is important.

A great way to increase your overall well being is to
take part in physical exercise that is also a kind of
meditation. This does not mean you have to attach any
religious or spiritual meaning to the activity. It
means that you do it with a strong sense of self-
awareness, focus on your breathing, and remain alert to
your mental and emotional state. This can be used with
many activities, but it is especially easy to
incorporate into a regime of walking/hiking, tai chi,
yoga or swimming. It can also be done riding a bike
(though not as easily in city traffic), running, or
almost anything else. In general, however, it is easier
to be self-aware when exercising by yourself (or with
another person with the same goal –if you are chatting
while exercising, it doesn’t work!). You don’t have to
have absolute silence. You can listen to music –
classical, new age or light jazz for example, not hard

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rock, rap or anything discordant.

I would suggest at least half hour a day of this kind
of exercise. This combines the benefits of physical
exertion, good breathing and meditation. While doing
this, you can incorporate the advice in the chapter on
stress and thinking.

Step 5: Watch Your Thoughts!

This is probably the most important chapter in the
report. How you think and handle your emotions and
stress is probably the most important factor in your
general well-being or happiness. This, in turn,
directly impacts your physical health. And, when you
think about it, even if it wasn’t connected to your
health (it is!) would it still not be of primary

It is no simple matter to “be happy” or “think positive
thoughts,” or “relax and go with the flow.” I put these
in quotes because they sound like cliches, which they
are. Still, they are of utmost importance. One thing to
remember is that everything discussed in this little
book is related. That is, what you eat, how you breathe
and your thoughts all impact each other. That is
actually why I chose to mention this subject last.
Because it is both the most important and hardest to
practice, I wanted to set the stage with other, more
straightforward things first. After all, it is easier
to simply stop eating a certain junk food and start
eating something healthy or to start exercising than it
is to change your focus in a more positive direction.
Yet if you start with better nutrition and more
exercise, it becomes a bit easier to get more positive
in your outlook.

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I will recommend certain books in the resources section
that deal with metaphysics and abundance consciousness.
I also want to mention some basic but very powerful
techniques that you can start using right away. First,
however, I want to say a little more about why this is
so crucial.

More and more people are starting to believe in the
notion that we create our reality with our thoughts and
emotions. The Law of Attraction has become a popular
subject since the release of the book and movie, The
Secret (there is considerable debate over this, but I
recommend you see it/read it if you haven’t already).
Whether we physically create our reality this way is
debatable –though some interpret quantum physics in a
way that supports this. However, it is much more clear
and obvious that, at the very least, our thoughts and
emotions –some say “attitude” largely determine our
experience of reality. This includes our well being and
happiness. So, it follows that, if we want to feel good
and be happy, we do best if we think positive thoughts
and feel positive emotions.

The problem is that life, in the form of events, other
people, memories, news stories and other sources, often
sends things our way that we don’t find pleasing. So we
feel angry, sad, nervous or some other negative
emotion. This, in turn, sends signals to our body and
all its cells and organs that causes stress. What is
even worse, is that these signals tend to be self-
replicating. That is, negative or stressful states tend
to perpetuate themselves, causing more such states in
the future. Fortunately, the reverse is also true –the
more you can feel good – or happy, loving, relaxed,
euphoric- the more you can feel good in the future. The
body, once again, absorbs these messages as well and
this has a very healing effect.

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One very important aspect to all this is

                    LIVE IN THE PRESENT!

I was almost going to devote a whole chapter to this,
but I am trying to keep this a brief report. Living in
the present means that you let of regrets of the past
and worries about the future. No one, except maybe some
meditation masters living on a mountaintop, lives in
the present 100%. It is still a worthy goal, though. It
is most important, naturally enough, to let go of
negative feelings regarding the past or future, but
even positive ones can be limiting if they keep you
from realizing your potential in the present moment. A
person who is often nostalgic about happy times in the
past has a belief that the best of everything is
already over. If someone is always looking forward to
some future happy outcome, they, too, are missing out.
The problem with the future is that it never arrives.
When what we think of as the future does occur, there
is always a new future to look forward to. It is a fact
of quantum physics that time as we believe in it is not
real. It is an intellectual construct that makes
everyday life easier to manage. It is not real in any
fundamental sense. Keep this in mind when you find your
mind wandering into the illusions of the past or

So the first step in thinking more positively is to set
it as a priority in your life. There are many tools to
help with this –several in this report, especially
breathing and the techniques in the following chapter-
but the particular techniques you use are secondary to
your basic commitment to do this. You simply cannot
have well-being if you are not thinking good thoughts.

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Step 6: Powerful Practices to Instantly Enhance

There are a couple of powerful techniques for relaxing,
centering and removing blocks that many people have
found success with recently. They are EMDR (Eye
Movement Desensitization and Reprocessing) and EFT
(Emotional Freedom Technique), which are often combined
today. Both of these systems are deceptively simple –
with EMDR, the technique is simpler than saying the
name!-- and, until you practice them, you may be
skeptical that they can be as powerful as they are. But
I strongly advise you to try them. They are simple to
learn and fast to perform. I will give you a brief
introduction here, but you can easily find out more.
There is lots of free information online about both,
and also some very good affordable programs you can
order. See the resources section at the end of this

EMDR involves moving the eyes from side to side.
Practitioners have had especially good results with
this technique working with people who have suffered
trauma. Apparently this simple motion of the eyes
unlocks something in the brain. This is supported by
much older techniques used in both Yoga (from India)
and Qi Gong (from China, sometimes spelled Chi Gung).

EFT is a technique where you tap gently but firmly on
various points on the body. This has similar effects as
accupuncture or reflexology, but is much simpler to
apply, especially on oneself. This technique is used
mainly to release emotional blocks of all kinds, but
has also been very effective in treating physical
ailments that have a psychological basis.

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As I am not a practitioner of either of these systems,
I am not going to give any detailed descriptions of the
actual techniques. As I mentioned, it is easy to find
either free or inexpensive information on either of
them. I mainly want to encourage you to look into them
and learn the basics. I will, however, present one
simple exercise that is a good introduction to both
systems. Believe it or not, you can really gain quite a
bit of benefit from just doing this one exercise,
though, again, I encourage you to look further on your

                  Instant Stress Relief

Set aside at least five minutes for this exercise

Sit in a comfortable chair with no loud distractions
around you (relaxing music is fine)

Breathe deeply for thirty to sixty seconds. If you know
any specific breathing techniques, use one that you
like. Otherwise, just breathe naturally but deeply, but
without trying to force the breath. Keep your eyes open
and looking straight ahead, but keep the eyes relaxed.

Roll the eyes (not your head) downward so they are
looking towards the floor in front of you. They are
rolling downward, but comfortably. Don’t strain the
eyes trying to look straight down; more like a 45
degree angle. Move the eyes slowly to the left, still
downward towards the ground. Then move the eyes to the
right. They are making a sweeping motion, like a

Now move the eyes in one direction in a complete
circle, trying to reach every spot in the circle. Then
move them in a circle in the opposite direction.

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Continue breathing deeply in a relaxed manner.

Now tap the side of your hand –tap with your dominant
hand on the side of your other hand, in the area
between the pinky and the wrist. This is sometimes
called the “karate chop” point. Use two or three
fingers to tap with. You don’t have to count the taps.
Tap firmly but not hard; just hard enough to feel the

While tapping and breathing in a relaxed manner, think
of something you would like to release or get rid of –
some emotional or physical condition that is causing
you stress.
For example, if you are feeling stressful after an
argument with your boss at work, tap while you say,
either to yourself or out loud, something like, “I now
release (or let go of) this anger (or whatever the
feeling is) towards ___” You can repeat this several
times, and also vary the wording however seems

This, again, is only an introductory exercise, but it
will very likely make you realize that these techniques
can really help.

Step 7: Get Some Sleep!

This is another vast topic that I cannot get into in
very much detail. Yet it is too important to leave out.
Here is one of several instances where I feel like I’m
writing something so obvious that it hardly needs
saying. Yet, evidence suggests that it does need to be
said, so here it is –you have to get enough sleep.
While insomnia is a problem for some, a more prevalent
problem is people simply not placing enough value on
sleep and skipping it.

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             Sleep Better, Lose Weight?
On the surface, it may seem strange that sleeping more
would cause you to lose weight. After all, we all know
that you have to increase physical activity to lose
weight, right? Yes, but it's also true that recent
research has shown a connection between sleep
deprivation and obesity. People who are sleep deprived
tend to be overweight. A lack of sleep apparently
causes an imbalance in your body's metabolism and
ability to burn fat. This, of course, is only one of
many reasons you want to sleep well!

You cannot maintain optimum health and well being if
you are consistently sleep-deprived. There is almost no
justification (work, entertainment, study), no matter
how seemingly important that is worth missing sleep
over. I’m not talking about now and then, or during a
special event or emergency; I mean every day, or
several times per week. Many people simply leave sleep
out of their schedule, and suffer the consequences
without being aware of it. They may get so used to
feeling run down that they simply accept it as the way
they feel.

If your schedule is chaotic, you may be able to divide
your sleep periods or take a nap in the middle of the
day. The point is to get as much sleep as YOU need,
whether that is 5, 6, 7, 8 or 9 hours. In the long run,
leading a healthy lifestyle, minimizing stress and
practicing techniques such as meditation may reduce
your need for sleep. Yet if you try to get by on less
sleep than you need, you will only increase the amount
of stress on your body and mind. So, even though this
is a brief and basic piece of advice, please do not
neglect it!

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                 The Importance of Dreams

I’ll conclude the section on sleep with a brief mention
of dreams. Dreams are a gateway to the vast
unconscious portions of our minds. Many people believe
(as I do) that dreams connect us with other realms of
reality. Whether you believe this or not, I think you
should pay attention to your dreams. This is still
another reason why a good night’s rest is important.
People who are sleep deprived often do not recall their
dreams. Many find it helpful to keep a dream journal
and to jot down anything you can remember immediately
after waking up, as we tend to forget dreams quickly.
Another fascinating topic that would take me too far
afield here is lucid dreaming, dreams where you know
you are dreaming. If you are curious about this, I’d
suggest doing some research into it. There are some
good books and online resources available.


Perhaps the most important fact I am trying to get
across in this report is that feeling good and being
healthy is not so much a matter of finding one perfect
technique or supplement. It’s about connecting all the
dots and changing your whole perspective. All of the
particular ideas, techniques and foods I have written
about are related to each other and work best as part
of an overall system. Your thoughts tend to be more
positive when you eat better and breathe more deeply.
Conversely, when you are thinking and feeling well, you
digest your food more smoothly and sleep better. So,
while I most certainly encourage you to seek more
information about many of the things I’ve mentioned,
the real point is that you are a whole system. Having
what might be called a meta-program of well being is

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more important than what particular systems, facts or
products you decide to pursue. Whatever your choices, I
wish you well.

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