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5 DO's and DON'Ts to
Improve Your Health This Year

At one point or another, we've all made a long list of New Year's resolutions to improve our health and well being. Most of these resolutions will fail because support systems are not in place from the start. A strategy for changing habits is essential for improving your chances of success in any resolution.

When it comes to your health, there are many critical areas to help formulate this succesful strategy. Here are 5 key areas each to focus on and avoid:


1. It's Not Only About Exercise, It's the Type of Exercise.
There are just too many gym goers and joggers that think their weekly repetitive routines will keep in them in shape forever. Then there are those who are just starting a fitness program that think fitness gains are made by walking around the block. Exercise will not always be "fun" (despite what some say) and sometimes you just have to do it for your health hygiene....just like brushing your teeth or washing your hair. Vigorous exercise will also keep you in excellent shape for life. The latest research shows it pays off to alternate short bursts of high-intensity exercise with easy-does-it recovery.
- Vigorous Exercise For Long-Term Weight Loss
- Vigorous Exercise Keeps People Thin with Age
- Vigorous Exercise May Prevent Pain
- Vigorous Exercise May Slow Women's Bone Loss

2. Count Your Calories
You definitely need to count calories in order to lose weight. You at least have to know how many calories are being consumed versus expended. People tend to overestimate their physical activity and underestimate their calories. Don’t rely on eyeballing your caloric intake or trying to estimate it. Instead, every day write down what you eat, the corresponding calories, and your physical activity. To make it easier for you to quantify your physical activity, wear a pedometer. Do this every day. Don’t do it just once or twice a week. Consistency is important for dieting. Sure, this isn’t easy. But if you want to lose weight, this is important to do on a daily basis.
- Calculate Your Daily Energy Requirement
- Calories Burned Calculators
- Fat Intake Calculator
- Protein Intake Calculator

3. Drink Green Tea
If you could only drink one kind of tea, this would be it. Studies have found an association between drinking green tea and a reduced risk for several cancers, including those of the skin, breast, lung, colon, esophagus and bladder. And research has shown that the antioxidants in green tea can help block the oxidation of LDL (bad) cholesterol, increase HDL (good) cholesterol, and improve metabolism and artery function.
- Green Tea Extract Boosts Endurance
- Green Tea May Protect The Aging Brain
- Green Tea Helps Keep Arteries Clear
- Green Tea Extract Shows Promise As An Anti-Cancer Agent

4. Detox Your Body/Environment and Reduce Stress
The definition of toxic is poison. Sadly, we are surrounded by poisons that damage our health and put our lives at risk. We have been conditioned to believe that small amounts of toxic exposure are safe, but they are not. There are thousands of untested chemical combinations injected into our food and water supply, and there are deadly chemical compounds in our personal hygiene and cleaning products. Stress is the number one toxin, contributing to as much as 80 percent of all disease. Educate yourself about the deadly toxins or watch your health slowly and quietly deteriorate.
Toxins in the Kitchen
- Help Protect Children From Toxins
- Preventing Stress A Good Idea
- How Many Pesticides are in Your Food?

5. Get Your Zzzzzz's
Sleep is one of the most powerful (but underestimated) necessities to advance your health. Most research suggests that a good night's sleep appears to be every bit as important to good health and long life as a nutritious diet and regular exercise. If you lack sleep, you are reducing your ability to optimize your health.
- Adequate Sleep As Crucial As Diet, Exercise For A Healthy Life
- Study Links Sleep Deprivation, Obesity
- Sleep Strengthens Memory
- How Sleep Affects Your Weight-Loss Efforts


1. Stay Away From Processed/Genetically Modified Foods.
The majority of evidence suggests that excessive consumption of processed and energy-rich foods encourage weight gain and disease. Limiting your consumption of such foods, many of which are high in saturated and trans fats, sugars and salt will only encourage optimal health. Avoid genetically modified foods if possible and stick to raw and organic foods that come from fresh and reputable sources.
- Genetically Engineered Food: A Cause For Great Concern
- Genetically Engineered Food List
- Eat Raw Food for Weight Loss
- Even a Little Splurge Of Saturated Fat May Be Too Much

2. Skip that Soda.
Consider the hard facts about soft drinks: soda consumption could lead to weight gain and various health problems, and scientists are adding to the list seemingly every day. Soda is the number one source of sugar in our diets and eliminating this useless beverage from our diets is a simple yet essential step in any health plan.
- Diet Sodas Can Cause Weight Gain!
- The Facts, Stats and Dangers of Soda Pop
- 10 Reasons to Stop Drinking Soda
- A Soda a Day Keeps the Vitamins Away

3. Avoid Vaccines/Immunizations.
Vaccines, all vaccines, are immune suppressing; that is they depress our immune functions. The chemicals in the vaccines depress our immune system; the virus present depresses immune function, and the foreign DNA/RNA from animal tissues depresses immunity. The current risks of vaccines far outweigh their benefits to most human populations, especially those in the western world. They should be avoided like the plague!
- Risks Of Vaccines Outweigh Any Benefits To Human Health
- Vaccines Exposed: A Hidden Crime Against Our Children
- Vaccines and Immune Suppression
- More Educated People Less Likely To Immunize Their Children

4. Is Modern Medicine Keeping You Sick?

Thousands of people die around the world every single week from properly prescribed medicine in properly prescribed doses. In the United States alone, drugs and medical errors are a leading cause of death. The fact is that modern medicine has been designed to promote death more than health. It is a model soley based on the treatment of symptoms for corporate profits. If we are ever to advance our health, we need to step out of the boundaries of conventional medicine and practice prevention. Your health depends on it.
- Scientific Medicine Is Often Scientific Deception
- Can Medical Journals Be Trusted?
- How Long Will You Be Able To Protect Your Own Health?
- Corporatization of Medicine

5. Don't Rely on Mainstream Media
One of the biggest problems with mainstream media is that it is controlled by a half dozen corporations. Nearly everything we hear or see on TV, movies, radio, magazines and newspapers is filtered through that oligarchy. More often than not, we receive misinformation, distortion, suggestions and half-truths all for corporate profits. One of the most important things you can do for your health is to not rely on mainstream media when it comes to health information. Research a variety of credible sites on the internet. Hunt down the original sources of every article you read and cross-reference everything. Internet research is one of the most powerful tools to unlock answers to your health questions. Heed caution, and you will learn more about health than you ever thought you could...and it's all for free!
- Selling Sickness
- Mainstream Media Distorts The Truth About Antioxidants
- Why You Need To Question Any Cancer Task Force



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