Tips for a Healthier Life
By Jonny Bowden, PhD, C.N.S.
29 Tips for a Healthier Life 1. Eat nuts frequently. Nut consumption is associated with lower rates of certain kinds of heart disease. It’s important to buy nuts fresh and to make sure they aren’t rancid. Keep them in an air-tight jar, and avoid buying from open bins where they are exposed to oxygen all day long 2. Get your selenium. This wonderful mineral is a powerful anti-oxidant and anti-cancer agent. Proper levels of selenium have been linked to lower levels of cancer and to a healthier immune system. Three Brazil nuts provide over 200mcg of selenium. 3. Soak nuts in pure water. You can soak some raw almonds in purified water overnight, and it will make them far easier to digest. You can also dry them off and toast them in the oven for a crunchy, oil-free snack. 4. Get your fiber. Higher levels of fiber in the diet have been associated with better blood sugar control and may have protective effects on some cancers as well. Soluble fiber can be found in fruits, oats, barley and legumes. Insoluble fiber can be found in bran, whole grain breads and vegetables. 5. Take a breath break. Deep breathing is incompatible with anxiety. Most of us breathe far too shallowly most of the time, especially during times of stress. Expand your diaphram (from the belly) and then slowly expand your chest, filling it with air. Let it out slowly and fully in the reverse order. Train yourself to take a few breaths like this at least several times in each day. 6. Develop a relationship with an animal companion. A relationship with an animal lowers blood pressure and raises important brain chemicals needed for a sense of well-being. Dog owners live longer and have fewer heart attacks. 7. Take a walk before dinner. It raises your metabolic rate as well as those important “feelgood” brain chemicals. Just nine minutes a day of walking was found to significantly lower the risk of heart attack. 8. Eat earlier in the evening. Avoid going to bed on a full stomach which can make it difficult to burn fat during the night. Eating late at night can also lead to sleep disturbances. 9. Start the day with protein. Protein in the morning is associated with greater energy, higher levels of mental alertness and less mid-morning cravings. 2
29 Tips for a Healthier Life
10. Wash your vegetables and fruits. Minimize pesticide and toxin exposure with a good vegetable wash using pure water. It’s an inexpensive way to make these great foods even healthier. 11. Add olives to your salad. Black olives are loaded with heart healthy monounsaturated fat, and add wonderful taste and texture to any salad. 12. Stretch after exercise. Stretching cold muscles is like stretching cold taffe- the muscles are hard and brittle when they’re cold and can be much more readily injured if you force a stretch. If you prefer to stretch before doing your exercise routine or before going for a run, at least do a few minutes of light warm-up first. Muscles respond much better to stretching when they are warm. 13. Have some green foods everyday. Foods like wheatgrass, barley, and green magma are a wonderful way to add valuable enzymes and nutrients to your diet. These foods and juices also help to balance out the overly acid typical American diet. 14. Spice up your life. Ordinary spices and herbs are an amazing natural pharmacy of nutrients, antioxidants and other healthy compounds. Plain ordinary cinnamon has been found to have a positive effect on blood sugar levels. Garlic can enhance circulation; tumeric has long been known to have profound anti-inflammatory properties as well as being a tonic for the liver. Rosemary, thyme, parsley and other fresh herbs and spices have many health benefits; they’re also a great way to make great foods like vegetables even more palatable and interesting. 15. Respect your body’s need for rest and sleep. Choose a cut-off time for e-mails, phone calls and business talk in your home, and allow the last hours of the day to be filled with relaxation, peace and rest 16. Go to bed earlier. Sleep experts have found that it’s far easier to get extra needed sleep by going to bed earlier than it is by sleeping later 17.
Give love. Studies have found that giving love has as great an effect on health and wellness as receiving it. In one study, even taking care of a plant extended lifespan. Find places in your life and community where you can make a difference and then do it.
18. Keep your word. You can increase your sense of power in the universe in all things that you undertake by making what you do and what you say be the same thing. Practice this in some small way on a daily basis and miracles can happen.
19. Daydream. Down time is not wasted time. Far from being unproductive, some unstructured time alone with yourself allows you to replenish, rejuvenate and renew the best parts of yourself. 20. Vary Your Workouts. Every two months or so change your exercise routine. A change in routine prevents boredom and presents fresh challenges for your muscles and cardiovascular system. 21. Keep a Journal. A food journal allows you to make connections between what you eat and how you feel, as well as to take more personal responsibility for your relationship with food. It also increases mindfulness and reduces unconscious eating. 22. Never arrive hungry. Much overeating and subsequent weight gain is due to poor planning. If you arrive at dinner after not having eaten for seven or eight hours, you are much less likely to make good choices and far more likely to eat anything put in front of you. A small healthy snack in mid-afternoon, such as a little cheese or fruit and nuts, or even some vegetable or V-8 juice will take the edge off your appetite and help you to eat better at dinner, especially during social events with unlimited food. 23. Don’t trust thirst to let you know when you need water. Thirst is a highly unreliable indicator of your body’s need for water, particularly in older people. If you wait to drink water till you’re thirsty, chances are you are already under-hydrated. Under-hydration leads to poor performance and can also lead to overeating. At the very least, drink eight glasses of pure fresh water on a daily basis. 24. Eat the “reverse pyramid”. Eat breakfast like a queen, lunch like a princess, and dinner like a pauper. This is much more in keeping with your body’s natural rhythms and needs, and is also far less likely to lead to unwanted weight gain. 25. Lift weights at least twice a week. Weight training shapes and tones your body, and helps you preserve valuable muscle which is where fat is ultimately “burned”. Muscle is your best ally in keeping your metabolic rate high and keeping unwanted fat at bay. 26. Rotate your foods with the seasons. In-season foods are more in tune with the body’s needs. For example, tropical fruits cool us in the summer; heavier soups sustain us in the winter 27. Be a Winner. When beginning an exercise program, set yourself up for a “win”. Understand that you are building a habit-- doing something consistently is more important than what you do
29 Tips for a Healthier Life
28. Loose the stress. Stress can make you fat. Stress hormones cause cravings, overeating and hormonal imbalances that lead to weight gain. Stress reduction is one of the best weightloss strategies in the world. 29. Be conscious. Most overeating is unconscious. Use a food diary as a tool to pay attention to what you’re eating and to discover the relationship between what you eat and how you feel For a complete program on diet, weight loss and life change, be sure to order Dr. Jonny Bowden’s 4 cd audiobook, “Change Your Body, Change Your Life: The Diet Boot Camp Program” at http://jonnybowden.com/audiobook-1.html
4 of Dr. Jonny’s favorite RECIPES for fat loss and health RECIPE NUMBER ONE: Almond Crunch Granola 3 cups uncooked rolled oats 1 ½ cups unsweetened shredded coconut ½ cup wheat germ 1 cup sunflower seeds ¼ cup sesame seeds ½ cup raw honey ¼ cup oil (cold pressed- can be coconut or macademia) ½ cup cold water 1 cup slivered, blanched almonds ½ cup raisins (optional) Preheat oven to 225 degrees F. In a large mixing bowl, combine rolled oats, coconut, raw wheat germ, sunflower seeds and sesame seeds. Toss ingredients together thoroughly. Combine honey and oil. Add to dry ingredients, stirring until well mixed. Add cold water, a little at a time, mixing until crumbly. Pour mixture into a large, heavy, shallow baking pan, which has been lightly brushed with oil. Spread mixture evenly to edges of pan. Place pan on middle rack of a preheated oven and bake for 1 ½ hours, stirring every 15 minutes. Add one cup slivered almonds and continue to bake for ½ hour longer, or until mixture is thoroughly dry and light brown in color. Cereal should feel crsip to the touch. Turn oven off and allow cereal to cool in oven. If raisins are to be included, add them at this point. Remove cereal from oven, cool and put in a tightly-covered container. Store in a cool, dry place. Serve plain or with fresh low-sugar fruit or yogurt. Makes 8 cups.
29 Tips for a Healthier Life
RECIPE NUMBER TWO: Wild Salmon Salad with Almonds and Bok Choy 8 cups cooked Wild Alaskan Salmon (I recommend Vital Choice, available through a link on my website under “shopping/healthy foods”.) 2 cups sliced bok choy 4 cups sliced almonds 2 scallions, minced 1 cup plain yogurt 2 tbsp. crumbled blue cheese Break the salmon into bite-size chunks. Place in a large bowl. Add the bok choy, almonds and scallions. In a small bowl, combine the yogurt and cheese. Combine with salmon mixture. Serves 6
RECIPE NUMBER THREE: CRABMEST CRIMINI MUSHROOMS ¾ cup chopped yellow onions ¾ cup chopped fresh crimini mushrooms 1 ½ sticks butter (organic, grass fed) ¼ teaspoon sea or celtic salt 1/8 teaspoon cayenne pepper 1 ½ teaspoons granulated garlic ¼ cup claw crabmeat 1 ½ tablespoons chopped green onions 1 ½ teaspoons parsley flakes 4 tablespoons finely chopped pecans 24 fresh crimini mushroom caps Grated parmesan cheese to taste In a medium saucepan, sauté onions and chopped mushrooms in ½ stick butter. Cover and simmer 15-20 minutes over low heat. Stir frequently. Add salt, cayenne pepper and garlic. Stir. Add crabmeat. Cover and simmer 12 minutes. Add green onions, parsley and finely chopped pecans. Mix well. Fill each mushroom cap with stuffing. Melt remaining 1 stick of butter and pour into a baking dish. Place mushrooms in butter. Broil on high 4 minutes. If refrigerated, broil on high 8 minutes. Sprinkle with Parmesan cheese before serving. Serves 4. www.jonnybowden.com
RECIPE FOUR: Jonny’s Favorite Breakfast Egg dish 1 apple 2 cups spinach 2 organic, cage-free eggs tumeric to taste lemon pepper Dice the apple into bite sized pieces Scramble the two eggs in a bowl Coat a fry pan with about 2 tablespoons extra-virgin coconut oil (I recommend Barlean’s) and heat Stir fry the apple pieces in the pan As they brown, add the scrambled eggs and mix Last, add the two cups of spinach and continue stirring till the spinach is done. While mixing, season generously with tumeric and use lemon pepper to taste] Remove and enjoy! Makes 1 serving
RECIPE NUMBER FIVE: Jonny’s Favorite (Almost) Raw Food Breakfast 1 cup yogurt 1-2 scoops Vanilla Paleomeal (or other high quality whey protein powder) Two tablespoons raw oats One tablespoon goji berries Approximately one dozen almonds (or equivalent slivered) ½ cup frozen blueberries (optional) Mix one to two scoops of whey protein powder* with 1 cup of organic yogurt (I recommend Paleomeal,, available on my website under shopping/vitamins and supplements.) Stir in oats, goji berries, and blueberries Top with almonds; stir again Serve Makes 1 serving
29 Tips for a Healthier Life
About Dr. Jonny Dr. Jonny Bowden is a is a nationally known expert on weight loss and nutrition. He’s a boardcertified nutrition specialist with a Masters degree in psychology, a life coach, motivational speaker and former personal trainer with six national certifications and a PhD in holistic nutrition. For 12 years, Dr. Bowden was the acclaimed “Weight Loss Coach” on iVillage, and is now the “Health Coach” on ReZoom as well as a contributing health writer for America Online. He is the author of the award-winning “Living the Low-Carb Life: Choosing the Diet that’s Right for You from Atkins to Zone”. His latest, now in its second printing and an Amazon best-seller is “The 150 Healthiest Foods on Earth: The surprising truth about what to eat”. He has contributed to virtually every major publication in America from the National Enquirer to the New York Times, and has appeared on Fox News, CNN, MSNBC, ABC, NBC and CBS as an expert on nutrition, weight loss and fitness. For information on his free courses and newsletter as well as vitamins, coaching programs and audiobooks, please visit: www.jonnybowden.com