Mark's Ten Top Tips for Healthy Living

“It’s not what you do occasionally that has the biggest impact on your life, it’s what you do consistently, day in, day out.”

So with that in mind, here are my top ten tips to leading a healthier lifestyle.

1. Drink only filtered or bottled water, and drink it from a BPA-free plastic bottle, or from a stainless steel or glass bottle. The plastic bottles that most people use leach plastic into your drink, and if you can taste plastic – you’re drinking plastic! This, and the amount of crap that’s in tap water (see video below) might not kill you – after all, it hasn’t up til now – but it WILL have an adverse effect on your health, and you may have problems that you haven’t even thought could be down to the water you’re drinking.

If you drink this EVERY day, the effects of it will build up over time and could cause all sorts of problems.

2. Drink at least 1 litre of water per 50lbs body weight. For most people this is 2-3litres. Carry a large bottle around with you and make sure you drink from it regularly to meet your quota!

*Quick tip*
If you’re not used to adequately hydrating yourself, you may find yourself rushing to the toilet every ten minutes when you start. Add a pinch of sea salt to your water. Just a pinch (if you can taste it you’ve added too much. And no, table salt won’t do!). This will help with electrolyte balance and you won’t be rushing to the loo quite so often.

3. Choose the HEALTHIER option. You don’t have to eat like a rabbit to be slim and healthy. Just make sure that when you’re choosing your meals, you choose the healthier option. It’s not rocket science, but if you consistently choose the healthier option, you’re saving yourself from a LOT of extra, unnecessary carbs/fat/toxins.

4. Take nutritional supplements. This isn’t a replacement for food, and doesn’t mean you can stop eating your greens, it’s just an extra boost to your diet that will help keep you healthy. A good quality multi-vitamin, fish oil/Omega-3, and a green drink will go a LONG way to keeping you fighting fit. But don’t be cheap - you get what you pay for with supplements so get the most expensive one you can afford – this is your health we’re talking about after all!

5. Get enough sleep. Sounds simple, but all sorts of chemical and hormonal processes go on while you sleep that are essential for balancing out your body and everything that’s gone on during the day. Make sure you get enough quality sleep. Go to bed earlier, and get up at the same time every morning (even at weekends if possible) – this will help to get your body clock into a rhythm and will help your sleep patterns no end. Also, make sure you sleep in a dark room, NO light whatsoever – that little standby light on your telly – cover it! Got an alarm clock that lights up or flashes – change it! And, this is very important, don’t take your phone to bed with you! – the electro-magnetic signals and radiation given off by your phone disrupt your sleep pattern, AND, subconsciously, leaving your phone on tells your mind that you’re expecting a call/text and your mind won’t fully rest.
If you use your phone as an alarm, BUY AN ALARM CLOCK! (Or most phones now will allow you to turn them off, and the alarm will still go off).

6. Exercise daily. This doesn’t have to be a 10 mile run, or a 2 hour workout in the gym. It all adds up. Even if you only have 15 minutes spare, use it effectively. It might not seem worth it, but if you’re doing it EVERY day, it’ll soon add up and make a BIG difference to your health and fitness.

If you are short on time and want some intense 15-minute workouts that’ll boost your metabolism and leave you burning calories all day, you can check out my book Fab In 15 Minutes – it’s got 20 workouts, all 15-20 minutes long, that you can do at home with little or no equipment.

Check it out here: www.FabIn15Minutes.com

7. Get some sun! Not only will the fresh air do you the world of good – getting away from the false, air-conditioned environment many of us work in – but sunlight is essential for health.

Get at least an hour or so of sunlight every day. And if you really can’t (but seriously – can you really not go outside for your lunch break? (and NOT for a cigarette!)), then take a good vitamin D supplement. This would also be a good idea in the winter months when the sun isn’t so forthcoming!
Sunbed’s DO NOT count and have been proven time and again to be bad for you. AVOID THEM! Get some real sunlight.

8. Take time for yourself. This may sound strange, but stress is one of the biggest causes of disease. A body without stress won’t get sick. If you can take any amount of time out to just relax, take your mind off things and appreciate all that you have, then you’ll be on your way to relieving stress.

Meditation, yoga, tai chi, breathing exercises are all good. Or you could just take 30 minutes out to sit and relax, go for a walk, listen to some relaxing music... ANYTHING that relaxes you.
This is so powerful, yet consistently overlooked by 99% of people. Whether you believe it or not, give it a go for a week or two and see what happens... I dare you.

9. Cut back on watching TV. Not only will the extra time you have enable you to exercise, enjoy more time with family and friends, prepare healthier meals and a million other things, but it will also save you from mind-numbing TV shows which really don’t do you any favours or stimulate your brain.

Select the main programmes that you really can’t miss, and scrap the rest. You could read a book instead!

10. Laugh! You’ve heard the saying that laughter is the best medicine. Well it really is! Laughing has many effects on the body including stress relief, improving immune function, strengthening core muscles and your diaphragm...

To see more of the effects laughter has on our bodies, take a look here:
http://stress.about.com/od/stresshealth/a/laughter.htm

And a bonus number 11 - Take your shoes off. There are so many benefits to walking barefoot. Our feet have evolved without shoes! I’m not saying take a stroll down the high street barefoot, but when you’re at home, in the garden, in the park, or anywhere that’s safe to take your shoes off.

Not only will this strengthen your feet, ankles, knees, hips and back, but it could also help alleviate knee, hip and back problems.

I personally do ALL of my training barefoot, inside or outside (when the gym don’t moan at me), and if I do wear shoes, I wear the thinnest, least supportive ones I can find (such as Vibram FiveFingers, or some cheap water shoes – very thin, flexible soles, no support or cushioning etc.)

To read more on going barefoot, you can read an article I wrote a couple of years ago (called Barefoot Is Best) here:
http://www.markonefitness.co.uk/downloads




If you can do all of these things I assure you you’ll feel ten times better than you do now (unless you’re already doing them, in which case I congratulate you!).


To your Health!


Mark

What's in Your Drinking Water?

Many prominent scientists are alarmed by the content of some drinking water and actively seek to change the processes involved. The practice of making water safe to drink actually involves adding large amounts of extremely poisonous chemicals to it. Key scientists are now providing evidence that long-term ingestion of small amounts of chemicals like these could be the cause of some major health problems.

Here is a list of just a few of the chemicals routinely added to our water supply:

Liquified chlorine
Fluorosilicic acid
Aluminium sulphate
Calcium hydroxide
Sodium silicofluoride

Even if the water leaves the source in a relatively clean state, don't forget that your water travels through pipes, which may have been underground since Victorian times. It is almost impossible for the water not to become contaminated by something undesirable.



Contaminants in Tap Water

Tap water is treated with a large number of chemicals in order to kill bacteria and other microorganisms. In addition, it may contain other undesirable contaminants like toxic metal salts, hormones and pesticides, or it may become contaminated by chemicals or microbes within pipes (e.g. lead, bacteria, protozoa).

Typical Tap Water Content:

Chlorine
Fluorine compounds
Trihalomethanes (THMs)
Salts of:
- arsenic
- radium
- aluminium
- copper
- lead
- mercury
- cadmium
- barium
Hormones
Nitrates
Pesticides



Testing Your Own Water

You can assess the quality of your water by testing for Total Dissolved Solids (TDS) with a TDS meter which reads the TDS instantly and gives a read-out in parts per million (ppm) TDS. Generally, water with a TDS of 500 ppm or more is regarded as unfit for consumption. Most tap water ranges from 150 to 420 ppm TDS. A Reverse Osmosis system typically produces water with a TDS of 90 - 95% of the incoming water.



Fluoride in water

Another very important health hazard is fluoride, which is added by some water authorities in the UK, and is also present in many toothpastes and mouthwashes. Around 10% of the UK’s water supply is fluoridated, despite a huge and ever-growing body of evidence that the science behind this mass medication programme is questionable to say the least.

Fluoridation of water is banned in all other European countries. (see the Flouride Action Network - Statements from European Health Authorities).


For still more information on the dangers of fluoride, visit these links:

Thirty fluoride links from Dr Mercola’s site (USA)
Fluoride Action Network (USA)
Finally, you may wish to review the Scientific Facts on the Biological Effects of Fluorides.



Mark

12 Reasons to try Chlorophyll

1 - Contains Chlorophyllin
Chlorophyllin is a key derivative of Chlorophyll, with research demonstrating that it possesses several potential health benefits.

2 - Is an Antioxidant
Scientists believe that a portion of Chlorophyll's therapeutic capabilities lies in its capacity to neutralise free-radicals and limit oxidative damage.

3 - Acts as an Anti-Cancer Agent
Several animal and in vitro studies have shown that Chlorophyll (or its derivatives such as Chlorophyllin) possess anti-carcinogenic properties - the ability to prevent or slow Cancer. Successful findings have included several types of cancer, including liver, stomach and colon cancers.

4 - Protects Against Toxins
Scientists have repeatedly found that Chlorophyll and its derivatives can protect against toxins and the effects of those toxins, including abnormal cell death and carcigonesis (onset of cancer).

5 - Supports Health of Blood Cells
Researchers believe that Chlorophyll improves the health of blood cells, and that it may increase the uptake of oxygen in the blood. Some experts attribute this to some similarities between Chlorophyll and hemoglobin.

6 - Increases Energy Levels
Partially due to the blood-friendly attributes of Chlorophyll and its ability to detoxify, Chlorophyll may allow the body to optimize its energy production.

7 - Enhances Immune Function
Studies indicate that Chlorophyllin was able to increase the number of and activity of various immune cells, including T cells, B cells, and macrophages. These cells are some of the crucial components of the body's immune defences.

8 - Supports Cardiovascular System
Due to Chlorophyll's antioxidant properties, it may help prevent the oxidation of LDL (the "bad" cholesterol), thereby lowering the risk of cardiovascular disease and related conditions.

9 - Minimizes Side Effects of Chemotherapy
Scientists have shown that Chlorophyllin is successful in thwarting the undesired side effects of the chemotherapeutic agent cyclophosphamide.

10 - May Reduce Risk of Kidney Stones
Research suggests that Chlorophyll may help protect against calcium oxalate stone disease (one variety of kidney stones).

11 - Eliminates Odour
Findings from different studies indicate that Chlorophyll may eliminate or reduce odours associated with colostomies and urinary disorders.

12 - It's Alkalising
Many studies now have proven the benefits of alkalising the body, reducing the acidic environment needed for disease and parasites to thrive in. By drinking Chlorophyll, you are helping to neutralise the acid and prevent many health problems relating to the acidic environment.


How can Chlorophyll help prevent disease? First of all, Chlorophyll appears to have an affinity for blood (which may be explained by some similarities between it and hemoglobin cells). Some research suggests that Chlorophyll can increase oxygen uptake in the blood, which can increase energy, relieve fatigue, and improve certain blood disorders.

Chlorophyll also supplies the much-needed micronutrient magnesium, which is lacking in today's common diet, and can contribute to increased energy levels.

It also possesses antioxidant capabilities, which may account for some of its reported benefits.

Finally, Chlorophyll is a vital component of the plant kingdom. Since we know that a diet high in plant-based foods significantly reduces the risk of a wide range of diseases, it can be assumed that the Chlorophyll intake plays a part in that risk reduction.


I rarely drink water without this now!

You can get it by clicking any of the links above (Chlorophyll) or by clicking the TopQualitySupplements link on the right side of this page.


Mark

Every man needs a good WOMAN...

It's true.

Come to think of it, every woman needs a good woman.

What am I talking about?

Water
Oxygen
Minerals
Alkalinity
Nutrition

These are all essential for health, and without any one of these, you're pushing your luck for staying healthy.

Water is the most essential element and we can't go for more than a couple of days without water before our body starts to shut down.

Most people are wlaking around in a constant state of dehydration, and as a result of this, suffer joint pain, back pain, headaches, and limited function of every organ in their body. Inadequate hydration has so many effects on the body I can't even begin to list them.

Suffice to say that it is imperative that you stay properly hydrated for your body to function properly.

A good rule of thumb is to drink 1 litre of water per 50lbs bodyweight.

And no, tea, coffee, alcohol, fizzy drinks, ANYTHING other than water just won't do.

Oxygen is again, essential for life. I feel like I'm insulting your intelligence just by pointing this out! Yet as obvious as this is, people don't breath properly!

Yes, we breath, but we don't breath fully, using our entire lungs and abdomen. Long, deep breaths of clean, fresh air are what we need for health, not the shallow, hunched over breaths we take most of the time.

Take time out every day to take 10 or 15 deep breaths. Take a deep, belly breath in for 5 seconds, hold for 10, and exhale for 10.

This will help to oxygenate your blood, improve lymph drainage (clear the crap out of your body), and expand your ribcage.

Sounds simple, but do this every day and it WILL have an impact.

On top of that, try to pay attention to your breathing. If you find yourself slumped over a computer desk, sit up, and take deep breaths for as long as you can remember to. Then when you find yourself slumped over again, repeat! Do this until your body remember to sit tall and BREATHE!

Minerals - All of the biochemical reactions that take place in your body require minerals, they are also required to maintain proper cell function.

Unfortunately most of the foods that plague our diets these days are severely deficient in vitamins and minerals, meaning we're left devoid of these valuable minerals.

This leaves our bodies chemically imbalanced, and makes it impossible to maintain optimal health.

Simply eating a healthier diet, with more fresh vegetables and fruit will help, but a good mineral supplement such as Colloidal Minerals will also go a long way towards helping.

Alkalinity - This one you may not have heard of, but research shows that disease, fungus, parasites and many other health problems like cancer, heart disease, premature ageing, obesity, allergies, fatigue, can all come from a having an acidic body.

In fact, most diseases (including cancer), and all parasites (which studies suggest up to 85% of people have) NEED an acidic environment to live.

So if you can make your body alkaline, instead of acidic, the health benefits are almost immeasurable!

And this is easily done by following a healthy diet, and using a green drink such a Liquid Chlorophyll, which are alkaline and will help to shift your pH levels back to where we want them. Aside from that, eat plenty of alkalising foods.

You can find out more about alkaline diets here.

Nutrition - Good nutrition is essential to health and wellbeing. It encompasses all of the above and more.

You need to be well hydrated, obtaining all of the essential vitamins and minerals from your diet (even if that means supplementing to fill the gaps), and cutting out ALL foods and drinks that are detrimental to your health.

If you haven't downloaded it yet, enter your name and e-mail in the box on the right of this page, and I'll send you some healthy eating hints and tips that will steer you in the right direction.



If you're interested, I use the following supplements on a regular basis, along with daily exercise and a healthy, balanced diet: -

Liquid Chlorophyll (to clean blood and alkalise body)
Omega Blend (I'm sure you've heard of the benefits of Omega 3 fatty acids...)
Super Supplemental Multi-vitamins (to help supplement what's missing from our food)
Colloidal Minerals
Vitamin C (just get the best one you can afford, ideally with Lyceine)
Vitamin D (Same as above, best you can afford - or just get more sun!)


I'm sure now no-one will disagree that everyone needs a good WOMAN. So go get one! :)


Mark