365 Days to Abundant Health: The Little Steps That Help You Thrive

by Kim M. White

Overview

There are many fad diets on the market. Everybody has a quick fix. The truth is that there are no quick fixes. 365 Days to Abundant Health: The Little Steps That Help You Thrive shows its readers how to make small changes on a daily basis that can increase their health.

This book has been years in the making, and it gives the reader the tips on how to live more healthfully that the author has been giving her clients and the participants in her seminars and condenses them into one book. The reader can change one thing in his or her lifestyle each day and at the end of the year can have more abundant health. The daily suggestions are grouped conveniently in seven-day increments with an inspirational quote between each week’s grouping. The reader can tear out one page a week to keep on hand or post it on the refrigerator in order to help meet his or her goals.

Product Details

ISBN-13:	9781504333603
Publisher:	Balboa Press
Publication date:	06/22/2015
Sold by:	Barnes & Noble
Format:	eBook
Pages:	136
File size:	248 KB

Read an Excerpt

365 Days to Abundant Health

The Little Steps that Help You Thrive

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By Kim M. White

Balboa Press

Copyright © 2015 Kim M. White
All rights reserved.
ISBN: 978-1-5043-3359-7

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CHAPTER 1

Let's start your journey ...

"Write it on your heart that every day is the best day in the year."

- Ralph Waldo Emerson

1. Although it's great to have role models on your path to health, remember that they may have started from a different place. If you can find someone who has been where you are, see if you can find a Biography or Autobiography about them. Start reading the book. Start today & just work on improving a little bit at a time.

2. Drink more water (add one 8 oz. glass weekly to your daily intake until you are up to 8 - 12 glasses per day) – more when you exercise!

3. Eat one more piece of fruit today.

4. Eat one more vegetable today.

5. Move for 5 minutes more today than yesterday.

6. Cut down on sugary products.

7. Read labels on your food.

"Always bear in mind that your resolution to succeed is more important than any one thing."

Abraham Lincoln

8. Cut down on salt today.

9. Men: if your lower back is achey or keeps going out, consider moving your wallet out of your back pocket while sitting. Maybe you can use the inside pocket of your jacket.

10. Ask yourself why you want to change. Is it for you or someone else?

11. Drink one less sugary drink today.

12. Keep a food diary (including how you FEEL when you put something in your mouth.)

13. If you exercise for a long period of time (over 1 hour,) make sure that you have ample fuel. Fuel = water, electrolyte beverage & food (if hot weather, stick to beverages; if colder, add more solid fuel (energy bars or PB&J sandwiches.))

14. Feeling hungry? Drink a full 8oz. glass of water and wait 15 minutes to see if you still are.

"Great things are done by a series of small things brought together."

Vincent Van Gogh

15. Eat a big salad first with your meal.

16. While dining out, ask the server to put half of your meal in a to go box before it is served.

17. Are you at Happy Hour & can't find anything healthy? Look at the ingredients on the menu & ask if they can make a salad from them with protein on it.

18. Try a piece of fruit and a small handful of nuts for a snack between meals.

19. Drink one LESS glass of soda pop today.

20. Decrease the amounts of grains in your diet today.

21. A good nights sleep is key ... have a set routine you do before going to bed each night & it will signal your brain to comply.

"We change when the pain to change is less than the pain to remain as we are."

Ed Foreman, U.S. Congressman (Ret.) Texas & New Mexico, Author, Speaker, Entrepreneur

22. Put on your favorite song and dance.

23. Walk around the block (if it's not safe to be outside, walk 5 – 10 minutes inside your home.)

24. When walking, swing your arms.

25. Take the dog for a walk (or a neighbor's dog.)

26. Position yourself 2 inches forward on your chair & use your abdominal muscles to keep your back straight instead of the chair back. (Start with 10-15 minutes a day and work your way up to more time each day.)

27. Wake up 15 minutes earlier (and exercise.)

28. Do not compare yourself with someone else ... only track your progress. Each person has a different body with different levels of hormones & toxins in it. Just try to be a little bit better today than you were yesterday.

"Life is not merely being alive, but being well."

Marcus Valerius Martialis

29. Pull your belly button toward your spine (using only the tummy muscles.)

30. Don't add salt at the table.

31. Going out with friends and plan on drinking? Drink one glass of water between each alcoholic beverage.

32. Coming back after an injury has healed? Start out easy & work your way up slowly. You will get your fitness levels back. Hint: watch the calories you take in. Don't eat as much if you are not burning the calories.

33. Write down 5 things you are grateful for before bed.

34. Go outside and actually smell the roses (or another flower.)

35. If you smoke, smoke one less today.

"The happiness of your life depends upon the quality of your thoughts."BLD

Marcus Aurelius

36. Put the remote on a table across the room from your chair so you have to get up and go get it to change the channel or volume.

37. Make healthier choices when ordering out (i.e. salad with chicken.)

38. Breathe in ... deep ... fill up the lungs, starting with the belly, expand the ribs, then the shoulders come up ... then exhale. Repeat at least 3-10 times.

39. If you have a realistic goal of someone's body you'd like to look like, get their picture, cut & paste your head on it & put it on your dream board.

40. Park at the farthest spot in the parking lot.

41. If you'd like to try a healthy dessert, consider cinnamon on a baked apple or sweet potato.

42. Choose Organic over traditional (hint: in season is cheaper.)

"In health there is freedom. Health is the first of all liberties."

Henri Frederic Amiel

43. Company or club potluck? Bring something healthy & take bigger portions of healthy stuff. Take small tablespoon size tastes of not-so-healthy foods.

44. Bring workout clothes to work (so you are ready at the end of the day.)

45. Have a protein snack after your workout to rebuild the body.

46. How do Supermodels stay in their skinny jeans? When the jeans get snug, they eat a little bit less.

47. It's okay to leave something on your plate (or Fedex the leftovers to China.)

48. There are a few reasons to drink sparkling water at the holiday parties: no DUI, not making a fool of yourself, watching others acting stupid & no liquid calories.

49. Keep chemicals like Magnesium Stearate, Stearic Acid and Talc OUT of your supplements and products.

"Your aim should be to do what you can with what you have."

Theodore Roosevelt

50. Need a fitness goal? Sign up for a race and train for it.

51. Read labels on the hair and body products that you use. (Chemicals to avoid: see appendix D.)

52. Make your goals easy to attain so that you set yourself up for success!

53. Challenge yourself and see how many days you can go without your favorite guilty pleasure food. If it's not one month, try one week; if it's not one week, try one day; if not one day, try one hour ... then try to increase it each try.

54. If you falter one day, just pick up where you left off. It's just one day.

55. Try the 80/20 Rule – eat healthy 80% of the time and allow yourself not so good foods 20% of the time.

56. Take a Multi-Vitamin (especially if you are on a diet.)

"Knowing is not enough, we must apply. Willingness is not enough, we must do."

Johann von Goethe

57. When moving heavier objects at home, protect your back by using your legs more. Make frequent stops to rest. You may be able to get 2 sets of 10 squats in that way. Stretch afterwards.

58. Do tricep dips at your desk.

59. Flying somewhere, do heel pumps: putting a little weight on your legs (like leaning forward) raise your heals 10 times. Repeat every couple hours on longer flights to avoid blood clots. Or you can walk to the restroom and back.

60. If your desk is against a wall, do push-ups with your hands on your desk.

61. Keep your knees directly above your heels when doing lunges.

62. Use 16 ounce cans of food to do bicep curls at home.

63. Use those 16 oz. cans to work your shoulders by pressing them over your head.

"The rung of a ladder was never meant to rest upon, but only to hold a man's foot long enough to enable him to put the other somewhat higher."

[Thomas Huxley

64. Going to a wedding or formal party? Consider drinking soda water with lime. It is bubbly so that you can toast with the champagne drinkers.

65. Eat your salad last, so it can move other food through your digestive tract.

66. If you want to strengthen your abs, try a plank. Start on your hands and knees keeping your body straight between your head & knees. Work your way up to a straight plank with hands & feet. Progress to side planks.

67. Find a work-out buddy (human or canine.)

68. Pull your belly button into your spine while doing all abdominal exercises.

69. Pull in your belly button while driving when you see a red light or stop sign.

70. In the evening, jog in place in front of the television.

"You can't hate yourself happy. You can't criticize yourself thin. You can't shame yourself wealthy.

Real change begins with self love and self care."

Jessica Ortner

71. When clipping coupons, clip for healthy snacks and avoid junk food coupons.

72. When in the market, mainly shop around the edges of the store.

73. Take a chance and try something new ... a ballroom or salsa dance class!

74. Stressed at the end of the night? Don't reach for food, reach for a pen & a cup of tea. Drink the tea while writing down your stresses. Then you won't stay awake thinking about them because you know you can return to your writings.

75. When walking, do speed-play – at every other mailbox, push it a little faster to the next one, then back off and repeat.

76. Make playlists of music for specific workouts.

77. Bring one resistance band on vacation and you can keep your strength training up.

"We are what we repeatedly do.

Excellence then, is not an act, but a habit."

[Aristotle

78. Write your own affirmation & carry it on an index card & read it aloud 4 times a day.

79. Watch a silly comedy that you love and laugh, let loose.

80. While you are driving, listen to upbeat music and squeeze your buns to the beat ... together, right bun only, left bun only.

81. Crazy hours at work? Don't know when you'll get a chance to eat? Bring many healthy, energizing snacks with you & munch at each break.

82. Buy a rebounder/mini-trampoline and bounce to your favorite music.

83. Allow yourself a small amount of your favorite sinful delight (like one Hershey's Kiss.)

84. Eat as much protein as the size of palm of your hand (without the fingers.)

"To keep the body in good health is a duty, otherwise we shall not be able to keep our mindstrong and clear."

Buddha

85. When cooking, exchange butter for Extra Virgin Olive Oil.

86. Laugh.

87. Home late from work & feel HUNGRY? Reach for something healthy first & a big glass of water, then wait 30 min & decide if you need more.

88. Burn a few extra calories by using chop sticks while eating.

89. Exchange your salad plate and your large dinner plate. Put salad on the dinner plate and your main dish on the salad plate.

90. If you are taking care of a child, parent or loved one, find workouts you can do at home: treadmill or walk/pace around the house; get a stationary bike or put yours on a trainer (stationary device for your bike); dance to music; exercise with bands or home weight lifting.

91. At your desk or in your car, put a sticky note in a prominent place to remind you to straighten your posture. Roll your shoulders back & down, then push your chin straight back like a turtle.

"There is no failure except in no longer trying."

Elbert Hubbard

92. Set an appointment with yourself to workout.

93. Make a healthy birthday goal – run one mile (or lap) for every year or a mile per year on the bike or a lap in the pool per year or 1 minute of dancing per year of life.

94. Use the app on your phone to remind you to get up and move (even at work.)

95. Eat a variety of vegetables & fruits daily.

96. Neck feeling tight? Take time to stretch it: lean to the left & right, front, around to the left and right (hold for 30 seconds each way.)

97. Eating out with family at a place with a less-than-healthy menu? Choose the healthiest item on the menu & have steamed veggies for the side.

98. When you stretch, don't bounce or force it, stretch to stretch, not to pain.

"Know ye not that ye [are the temple of God, and that the Spirit of God dwelleth in you?"

Corinthians 3:16 (K JV)

99. Don't eat food with added sugar. If you must have sugar, eat it specifically because you want it (like a SMALL candy bar.)

100. If you work with your hands, take a break occasionally & stretch your hands: putting your palms together and bending the fingers back, maybe doing a little hand massage. This will help your hands feel invigorated.

101. Going up the escalator & no one ahead of you? Treat the escalator like a stair case & get up there faster for some exercise.

102. Married? Sex burns calories. Hint: the person on top burns more calories.

103. Smile! People will wonder what you're thinking about.

104. Worked out hard all week? Take a rest day, eat some protein but not too many calories ... Let your muscles heal.

105. Traveling? Use the airports gym or (on the cheap) just walk up & down the concourse while awaiting your flight or baggage. 178.

"He who has health, has hope. And he who has hope, has everything."

Thomas Carlyle

106. After a meal, take a walk. This will help your food digest better than sitting still.

107. Eat breakfast every day (even if it's only some yogurt.)

108. A glass of wine is 90 calories ... burn that by walking or running a mile.

109. Inner thighs rub together? Use Sport Slick, BodyGlide, Tri-Slide Silicone Gel, Spanx, or wear long shorts to avoid chafing.

110. Do a "sit-to-stand" exercise at your desk by going from a seated position and standing up. Come back slowly. Repeat ten times.

111. If you have allergies, try LOCAL organic honey. The bees are getting pollen from local flowers and the honey should help your immunity.

112. Apple Cider Vinegar in water daily has been known to help with allergies and weight loss.

"Our greatest glory is not in never falling, but in getting up every time we do."

Confucius

113. Consider doing a cleanse or detox once a quarter or you can just try one and see how you feel.

114. Hot summer day? Go for a swim.

115. Want something sweet, try an herbal tea with Cinnamon or add Stevia leaf.

116. Flying? Make sure you drink a little extra water since the air system dries out the air in the plane.

117. Feel like you've taken too much time off your workouts? Start now. Even a 5 minute walk will help. Work up to three 10 minute walks per day.

118. At a conference? Do a walking meeting. You can discuss business while moving. Exercise and work!

119. Bored with your workout? Try something different like martial arts or the newest style class at the gym.

"One can have no greater or smaller mastery than mastery of one's self."

Leonardo DaVinci

120. Change the type of cardiovascular exercise you do every 4 – 6 weeks to keep your body changing. You won't get bored.

121. Cleaning the house? Put on some music and have fun dancing while cleaning.

122. Do something good while out in nature, bring a trash bag and gloves and pick up trash. Be a blessing to nature.

123. Toss the unhealthy snacks in the trash OR once you use them up, don't buy any more!

124. No time to do abdominal work? Ha! Pull your belly button in ... let it out (repeat in a car, on a bus, airplane or checkout line at the market.)

125. Had to quit a workout early? Just do something extra a little later in the day. ... like taking a brisk walk.

126. Holiday season? Do your walking in the mall ... you'll be shopping anyways and the bags will add weight to the workout.

"Tell me what you eat, and I shall tell you what you are."

Jean Anthelme Beillat-Savarin

127. Opt for natural butter instead of the chemical substitutes.

128. Rev up your calorie burning by Circuit Training: do one strength training exercise, then 1 minute of Cardio, move to the next strength exercise and repeat.

129. When riding a bike, don't get upset at catching a stop light or having to stop at a stop sign, use them for a type of speed work – see how quickly you can get back up to speed.

130. Allergies on a spring day? Use a bandana to block allergens or try Eucalyptus Oil or Ponaris to coat your nostrils.

131. Hot summer day? Do leg lifts and arm workouts in the pool using the water as resistance.

132. Got kids? Go play with them, play tag & really run!

133. Crave a specific food like cake from your local bakery? Wait 2 full days. Still craving? Go get one cupcake & thoroughly enjoy it. Now, go back to healthier choices. No guilt.

(Continues...)

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Excerpted from 365 Days to Abundant Health by Kim M. White. Copyright © 2015 Kim M. White. Excerpted by permission of Balboa Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Contents

Foreword, vii,
Acknowledgments, ix,
Introduction, xi,
365 Things to do to improve your health, 1,
Appendix A: List of different types of Fruit, 107,
Appendix B: List of Vegetables, 109,
Appendix C: Chemicals to avoid, 111,
Appendix D: Statistics, 113,
End Notes, 115,