Healthy Basics

by Jeff Cordeiro

This section was originally named Daily Basics but has evolved into Healthy Basics for reasons that will become obvious. 

My focus on health began after a dozen years or so behind a desk and computer screen. During that time I gained 35 pounds (50 pounds more than I weighed in high school). One day, finding it very painful just getting out of my chair, I decided it was time to get back into shape. 

Having been a high-school athlete, I reverted back to the ‘no pain, no gain’ mentality. That mistake resulted in three knee surgeries.

Through a great deal of trial and error, I am now in the best shape I’ve been in the past 20 years and below are the steps that I have learned to take on a regular basis to get into and stay in shape. Not surprisingly, most of these basics have been known for years. Unfortunately, many were forgotten or considered outdated.

Underlined items listed below are links to detailed explanations of or sources for the specific item. More links will be added in the near future.

Every Morning:

1. Drink 8 ounces of filtered water immediately upon waking to help flush the body of toxins filtered over-night
2. Calf-raises to stimulate lymph nodes in the feet and promote better circulation; stretching and flexing the knees, hips and fingers (ala the old Jack LaLanne show)
3. Drink two ounces of MonaVie (for a natural source of Omega 3, 6 and 9 oils, the equivalent of 6 servings of fresh fruit, and over 2000 antioxidants), at least, 15 minutes prior to breakfast
4. Eat a breakfast of fresh locally-grown organic in-season fruit (food combining suggests melons should be eaten solo and other fruits should be eaten without other foods for proper digestion), or a low-complex-carb breakfast (no breads) of organic yogurt (for improved digestion) and one protein like eggs (25% of your daily calories should come from protein; 7% should come from fat and recent studies show that breakfast should be the highest fat meal of the day; I also add flax seed to my eggs for another source of Omega 3 fatty acids - multiple sources are best), and no beverage with the meal (liquids within an hour of a meal can interrupt digestion)
5. Gargle with hydrogen peroxide (to reduce the possibility of bacteria entering the bloodstream while brushing) and then brush teeth.
6. Neti to assist immune system by clearing nasal passages
7. No metal jewelry that can inhibit electrical flow or tight clothing that can restrict circulation
8. Daily prayer, positive thoughts, meditation, etc.
9. 8-16 ounces of filtered water, at least, one hour after breakfast and fifteen minutes before lunch

During the Day:

1. No fear-based decisions
2. Get up every two hours from the desk or computer and take a break
3. Low-carb lunch with no beverage (beginning with organic yogurt to promote better digestion) or protein shake (to promote fat loss; protein should be limited to 1/4 of your daily caloric intake).
4. 8-16 ounces of filtered water, at least, one hour following lunch and fifteen minutes prior to snack
5. Have a small snack (fruit, nuts, etc.) mid-afternoon about two hours following lunch
6. 8-16 ounces of filtered water, at least, one hour following snack
7. Sweat (to rid the body of toxins) by either getting a moderate amount of sun exposure (10-15 minutes for my complexion; more for darker skin, less for lighter skin; front & back every other day) for vitamin D production, followed by a short shower without soaping the sun exposed areas (to minimize chlorine exposure and maximize vitamin D reabsorption) or on non-sun days by exercising barefoot (for proper balance and force; slow rep for functional fitness), followed by a short shower soaping all areas (to prevent toxin reabsorption). As you detoxify your body, you will find you need less and less deodorant. Use as little as possible with the most natural ingredients available. Do not use antiperspirants that inhibit the body's ability to detoxify and beware of toxic ingredients like aluminum. You will also find that your skin becomes softer and healthier, making creams and lotions (that may contain toxic or nano-sized ingredients) less desirable.
8. At the end of showering, stretch legs and back (to keep the spine in alignment, allowing the body's nervous system to function properly)
9. 8-16 ounces of filtered water fifteen minutes following shower
10. Drive using cruise control at the speed limit (for reduced stress and greater vigilance)

Every Evening:

1. Two ounces of MonaVie (for a natural source of Omega 3, 6 and 9 oils and the equivalent of 6 servings of fresh fruit, and over 2000 antioxidants), at least, 15 minutes prior to dinner
2. One raw carrot prior to dinner (for beta-carotene and enzymes)
3. One Omega 3 capsule just before dinner (this helps restore the proper balance of Omega 3 to Omega 6; most foods found in the supermarket today are far too high in Omega 6 oils) and a Calcium/Magnesium/Zinc supplement for basic immune health and bone strength (most supermarket vegetables are now deficient in the minerals they once contained naturally).
4. Low-carb dinner starting with organic yogurt (for improved digestion), followed by an organic green salad (foods should be eaten in order from most easily digested to most difficult) topped with an EVOO / wine vinegar / orange rind dressing (I also add flax seed to my salad for another source of Omega 3 fatty acids - multiple sources are best), 3-4 ounces (only 1/4 of your calories should come from protein) of a baked, broiled or steamed (not fried or smoked) low-fat meat (turkey, fish, lamb, beef or chicken; salmon is yet another great source of Omega 3), followed by 2-3 ounces of 70-75% dark chocolate (for antioxidants) for dessert (unless I'm trying to lose fat)
5. Green tea, at least, 1 hour after dinner (known to lower cancer rates and also to reduce oral bacteria, which can enter the bloodstream when brushing or flossing)
6. Brush teeth and floss
7. A good undisturbed night’s sleep (unclothed; high thread-count sheets; not too warm or cold)

During the Week:

1. Social activity, at least, twice a week (love life, laugh and sing)
2. Change diet for one day every 6-10 days (to stimulate metabolism)
3. Deep tissue massage or massage chair, at least, three times per week (to keep the muscles relaxed and the spine in alignment, allowing the body's nervous system to function properly)

Other Actions:

1. Clean with green products (click here for tips)
2. Regularly change home HEPA air filter
3. Donate blood quarterly (to produce new blood cells, keeping blood pressure down and blood viscosity normal)

Caution:

As your lifestyle improves, your body will begin to heal itself. First, the body will begin to detoxify. When this occurs, you may feel worse rather than better (headaches, weakness, aches, rashes, etc.). Don't confuse the detoxification process with being ill and don't take medications (aspirin, ibuprofen, etc.) that will halt the detoxification process. These temporary (usually 3-10 days) irritations are good signs that you are getting healthier. It's in with the good and out with the bad.

If your body has built up massive amounts of toxins over the years, to lessen the severity of the detoxification symptoms, ease into your new routine. Just as you would wean yourself off of prescriptions drugs, you need to wean yourself off of refined sugars, unhealthy fats, and ultra-high calorie meals too. Now is also the time to get more rest. Help your body through this process and it will help you live a longer and healthier life.

The above actions have greatly improved my health. However, the learning continues and everything is a work in progress. I continue to research foods based on geno-types as well as caloric restriction. When I have gathered sufficient information to draw a conclusion on these or any other areas related to health, these conclusions will be listed above and links to detailed finding will be added.

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