Lifestyle Mastery Boxed Set

by Scott Allan

  Fueling Your System

  Just as a car runs on gasoline, a body that is nourished with the right foods will function longer, with increased mileage and little maintenance. If you load your system up with junk, you’ll have less energy. To construct a sound body with mental and physical health, you need to focus on the quality of foods you take in as well as the size of the portions.

  Knowing what to eat isn’t sufficient enough; it is of vital importance to know how much to eat, and how to understand when your body has had enough. When we eat large quantities of foods from various food groups, the body breaks everything down and sorts it out. Some foods, such as fruits and vegetables, are digested and absorbed by the stomach quickly and efficiently.

  Other foods take longer to break down and depending on how much you have eaten and in what combinations, the process requires considerable energy and time to digest everything. Have you ever felt completely exhausted after eating a huge meal? This is because your body is using its energy to break down all the complicated stuff that just went into your system.

  Eating the foods we want, and in large quantities, feels enjoyable. However, after repeating this pattern for years and without giving any thought to the quality or quantity of the diet—not to mention the strange hours of the day that some people eat—our pleasure eventually turns to pain. This can result in stomach indigestion, heart disease, and obesity.

  It is hard to believe that if we’re not responsible, the food we eat can kill us someday. Remember the foods you consume can either improve the quality of your life, or completely ruin it. Whatever you eat, and how much, will impact how you feel.

  If you’re in the habit of eating loads of junk, you will feel sluggish. If you eat nutritious greens with the right amount of carbohydrates and proteins, you will feel ready to do anything. One style of eating gives you vital energy; the other approach kills this energy.

  The key is to create healthy eating habits that support the lifestyle you desire. If you build these habits today, you will not only extend your life but you will improve the quality of your life.

  The Habit of Eating Well

  “The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.”

  — Tony Robbins

  Food supplies the body with energy. This energy is used as an efficient means to repair and maintain the functions of the physical body. When you supply your body with proper foods, such as vegetables, fruits, and a balance of meat and carbohydrates, you are essentially programming the body to perform its most vital functions at peak levels.

  Likewise, food that is low in nutrition and protein and high in fat, or is comprised of artificial products, will deplete the body of the energy it requires.

  Eating well is a habit. However, before it can become a habit, you have to know what and how much to eat. In today’s world of information technology, advanced levels of research and experiments constantly provide us with updates and new results on what is and isn’t good and what does and doesn’t work. Something that was once considered to reduce the chances of cancer now contributes to it; foods once thought to be harmful are now accepted as a part of a daily diet.

  It’s easy to get caught up in all the research and massive amounts of information regarding today’s healthy way of living. It doesn’t have to be difficult, and in fact, it really isn’t. There are simple programs to follow and most of the information is readily available in books, on television, or on the Internet.

  You don’t have to be reminded that smoking kills and excessive abuse of substances, such as alcohol or drugs, shortens your life and weakens your organs. We know this, just as we are aware that the daily consumption of a healthy dose of vegetables and fruits extends your life, keeps the body clean, and leaves you feeling energetic and ambitious.

  Reduce Your Intake

  You do not have to eat large quantities out of habit or force; in fact, most people can get by on eating only sixty percent of what they normally consume. There’s nothing to gain by eating a large meal at eight p.m. and then sitting down to watch TV for two hours. If you have ever done this—and I have—you might have awoken the next morning with that same food still in your stomach, barely feeling hungry.

  Your body and your stomach has been asleep, so it hasn’t had a chance to digest anything. Moreover, if you ate a heavy dinner, such as rice or meat and potatoes, it probably won’t be fully digested until the next morning.

  There’s nothing wrong with eating below your hunger level. We eat when we’re hungry or when it’s time for dinner, and we usually eat until we’ve stuffed ourselves. You could actually eat only sixty percent of what you normally do and you would feel better and be just as active. More food is not always good. Massive food consumption causes the death of thousands of people every year.

  The key is to listen to your body and not your mind. What is it telling you? What do you think it’s craving? The mind is deceiving; its cravings are only based on the desire to consume. Have you ever found yourself eating even after your stomach was full? Your body didn’t need the extra food, but the mind convinced you to eat. When you reach for a piece of cake or chocolate instead of fruit, is it your body that wants it, or is it the mind? Compulsive eating habits can create as much mayhem as any other habit.

  Recommended healthy food intake includes fresh fruit and vegetables, meat, and dairy products. If you’re a vegetarian, ensure you get enough protein through other means, such as beans and eggs. Avoid large quantities of junk.

  The Canadian Food and Health Guide

  For more information on healthy eating, I recommend you download the free PDF version of Canada’s Food Guide.

  You will find everything you need to know in terms of food portions, preparing foods, and the right combinations and quantities. The site is complete with charts for documenting the foods you should eat, tips for staying active, and extensive information on creating healthy eating habits for all ages.

  Ten Power Tips for Healthy Eating

  Power Tip #1: Eat plenty of vegetables and fruits every day. Include a dark green vegetable, such as broccoli, asparagus, or romaine lettuce, and an orange vegetable, such as carrots or sweet potatoes.

  Power Tip #2: Every day, half of your consumption of grain products should be whole grain, such as brown and wild rice, bulgur, quinoa, or oatmeal.

  Power Tip #3: Fish is high in protein and has little fat and few calories. Eat fish twice a week and you will keep your system clean while adding protein to your diet.

  Power Tip #4: Include beans, lentils, and tofu (meat alternatives) more often in your diet. These are easily digested and are a terrific source of energy and vitality.

  Power Tip #5: Drink lower fat milk and milk alternatives, such as fortified soy beverages. Be aware that other fortified drinks such as orange juice, and foodstuff such as rice, almonds, and potatoes, do not contain the same level of protein found in milk or soy.

  Power Tip #6: Use unsaturated oils, such as canola, olive, and soybean as well as non-hydrogenated margarines. Include a small amount in your diet each day: 30 to 45 ml/2 to 3 tbsp.

  Power Tip #7: Take a vitamin D supplement if you are over the age of fifty. Vitamin D, also known as the sunshine vitamin, is synthesized when sunlight hits the body. Vitamin D improves bone mineral density and builds stronger bones. A healthy intake of vitamin D lowers the risk of some cancers, multiple sclerosis, and reduces the risk of injury from falls or accidents.

  Power Tip #8: Eat slowly. Take your time when eating. This helps with digestion and you’ll enjoy your food more. People who eat too fast usually end up with indigestion and a stomachache.

  Power Tip #9: Drink enough water. It’s one of the best habits for cleaning out your system and keeping it operating at maximum performance. You don’t have to drown yourself by drinking too much water, but remember to drink water when you’re thirsty as opposed to bottl
ed juice or a soft drink.

  Power Tip #10: Eat breakfast every day! I believe breakfast is, as they say, the most important meal of the day. Also, the quality of the foods you eat in the morning sets the pace for the rest of the day.

  If you eat a healthy mixture of fruits, your body will digest it easily and provide the greatest return in energy as water-based food. Fruits should be eaten on an empty stomach, as they are digested best this way. Fruit should never be eaten when you are completely full.

  Building Health and Maximizing Energy: Breathing

  Try this simple exercise. Take a deep breath, hold it for three seconds, and then slowly exhale. Repeat this process. Now, inhale once more and hold your breath for four seconds, exhaling slowly. Feel your lungs fill up with air. Visualize the oxygen entering your system, moving through the bloodstream, and being transported to all your vital organs.

  Breathing effectively is a vital part of being healthy. Surprisingly, most of us neglect the way we breathe. We are not consciously aware of it as we go about our daily business. However, taking the time to focus on deep breathing several times a day will greatly enhance your overall feeling of well-being.

  Breath of Life: The Importance of Breathing

  Deep breathing in itself is a form of exercise. By doing so, you are giving the body what it wants the most—oxygen! Engaging in three to five sessions of deep breathing every day improves blood circulation and increases your body’s vitality and energy.

  Breathing properly begins with an awareness of your breathing patterns. By breathing full, complete breaths, you can significantly improve your overall health. Your breathing patterns are influenced by many factors, particularly your emotional state.

  When you feel stressed, angry, fearful, or anxious, your breathing is affected. For example, when you are under immense stress, you might hold your breath without realizing it or when you are anxious, you may reduce your breathing to short rapid bursts.

  Have you ever experienced difficulty breathing when you’re stressed? Alternatively, have you ever held your breath in moments of great fear or anxiety? When you lose touch with your breathing and permit the situation or emotion to control your breathing patterns, the increase in stress causes you to breathe in shallow, short gasps. If this is prolonged over time, it causes a buildup of toxins in the body and blocks the bloodstream that carries healthy oxygen to the cells.

  Breathing Exercise

  It is vital that you become aware of your breathing patterns. Partaking in mindful breathing exercises each day will considerably improve your physical vitality by contributing to building and sustaining healthier cells for a more efficient bloodstream.

  Breathing properly also clears your mind and reduces stress. It heightens your senses, giving you a feeling of peace. Practicing deep breathing several times a day at regular intervals can reduce and control your stress levels, fatigue, anxiety, irritability, and muscular tension resulting from prolonged activity.

  Here are some suggested exercises to help you to relax and control your breathing. You can do these exercises at home while watching TV, at the office during your lunch break, in a coffee shop, or while commuting to work on the bus or train.

  Imaginative Breathing Exercise: Deep and Relaxed Breathing

  This breathing exercise combines the power of autosuggestion and imagination with deep breathing. In other words, together with breathing deeply, you will use your imagination to cleanse your mind and build a positive mental state.

  Begin by sitting up straight in a relaxed position. Your hands should be kept in a resting position on your legs.

  Breathe in deeply. As you breathe in, think about something that makes you happy. This could be a goal you’re working toward, a quote you may have heard, or a memory of spending time with someone you care about. Hold this image in your mind and continue breathing.

  Imagine that as you inhale, you are drawing positive energy toward you through each breath, and as you exhale, the negative energy is being pushed away from you. Try this for ten minutes.

  Breathe in deeply for a count of three; exhale on the count of four. Inhale again and repeat the same steps.

  As you inhale, feel the oxygen as it enters your lungs. When you exhale, imagine yourself pushing out all the negative energy, as well as physical and mental contaminants that have built up inside your body. This is as much a mental exercise as a physical one. Repeat these steps six to eight times in every session. I recommend doing this twice a day—once in the afternoon and once at night before bed.

  Building Health and Maximizing Energy: Exercise

  Besides eating well and breathing effectively, the third focal point is exercise. When you nourish the body by consuming healthy food, you build up a storehouse of energy that is released as soon as physical activity is applied.

  Years ago, I discovered the benefits of lifelong dedication to physically training my body. There are almost too many benefits of a regular workout routine to list here. Regular exercise will not only enable you to keep the weight off, but you will also look good and feel great while building a storehouse of physical energy so that you can function at peak levels for maximum performance and efficiency.

  There are many different forms of physical training. Some people prefer playing sports, whereas others enjoy yoga. There’s bodybuilding or aerobics, swimming, running, or speed walking. Regardless of what you prefer, engaging in some form of activity at least twice a weak considerably boosts your energy levels.

  A consistent exercise routine also builds confidence and contributes to the overall quality of your life. A balance of aerobic activity, light muscle training, and regular stretching with focused breathing techniques is all you need to build a solid physical foundation.

  Aerobic Activity

  Any exercise that concentrates on expanding the cardiovascular system is known as aerobic training, which includes swimming and running.

  Whenever you perform an activity that creates the need for oxygen, it can be classified as an aerobic activity. Depending on the intensity of the exercise, it is categorized as moderate intensity or vigorous intensity aerobic exercise.

  Aerobic Exercise in Moderation

  Aerobic activity, when performed in moderation over a period of time, has the following benefits:

  Burns fat

  Increases the level of oxygen intake

  Increases the metabolic rate

  Creates a stronger and more efficient immune system

  Generates more energy

  Reduces the risk of heart disease by preventing the clogging of arteries

  Enhances performance in all areas of life

  Creates a foundation of learned discipline as the body is conditioned to stay in shape

  Enhances the body’s ability to distribute oxygen to all vital organs

  It takes approximately four to six months of consistent aerobic activity to build a strong, healthy foundation. If your exercise routine is irregular, you will fail to gain the real benefits of aerobic activities. For example, the benefit you’ll get from running or swimming occasionally will be much less than what you can achieve by performing the same exercise consistently twice a week for six months. To make improvements, a regular routine is essential. It takes months of moderate exercise to develop a strong aerobic state.

  If you were training for a triathlon, you wouldn’t start running, swimming, and biking all in the same week. Doing so would only result in muscle injury and cause more harm than good. The key is in moderation over a sustained period.

  Exercise is no different than practicing the piano; if you want to become a good pianist, you have to have a regular routine of practice. Over time, you’ll develop the skills for the long term. Therefore, the key to staying healthy is to make exercise a part of your life. Make exercising regularly a priority for the long-term.

  Consistent practice and making moderate adjustments to your exercise routine as you become stronger and more capable of handling a heavier physica
l workout is the key to success. Make your workouts a regular habit and keep altering your routine so that you don’t become bored or stagnant.

  Moderate / Low-Intensity Exercise

  This form of physical activity accelerates the heart rate and makes you breathe harder. It includes riding a bicycle, speed walking, or playing light sports that don’t involve rigorous movements or extended running.

  This type of exercise is fun and can be performed for an extended period over several hours with a lower heart rate. Although your breathing is hard, you can talk. In this state, you are burning oxygen, which creates a good aerobic condition. You will be able to burn fat more easily and generate a high level of sustained energy.

  Vigorous / High-Intensity Exercise

  This includes any sport or exercise that makes the heart race faster. By playing football, soccer, or basketball and being in constant motion, you burn sugar and stored fat.

  It is recommended that you do not start training by throwing yourself into vigorous exercise. Your body needs to be conditioned to build up to a vigorous activity level. The intensity of this type of exercise needs to be altered according to age, as well.

  Warming Up, Cooling Down, and Eating After

  Warm up before any exercise

  The most common injury in sports is caused by a lack of stretching beforehand. A pulled muscle is often a result. One of the best ways to warm up before any exercise is to spend ten to fifteen minutes stretching. These are generally low-impact exercises to prepare the body for physical activity.

  When you do this, focus on your breathing. Draw in deep breaths for a three-second count and exhale for four seconds. This expands your lungs and enhances your workout by improving the body’s endurance ratio.