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Healthy Nutrition, Stress Management, Avoiding Toxic Chemicals, Exercise, & Therapy



5 Steps to Optimal Health

by: Murray Middlemost


The first step a program is Healthy Nutrition and there are ten basic rules:  

  1. Never skip a meal again (keep the calorie burning furnace burning)
  2. Eat real, unprocessed foods (if man made it do not eat it)
  3. Eat balanced meals (protein, fat, and carbs in every meal)
  4. Choose a protein as the main nutrient in your meal
  5. Add some healthy fats (avocado, nuts, seeds, cold water fish, and olive oil)
  6. Add real carbohydrates (whole grains)
  7. Add non-starchy vegetables (green and brightly colored)
  8. Eat snacks (keep the calorie burning furnace burning)
  9. Eat solid food (fiber)
  10. Drink enough water(body weight x .7 = no. of ounces to drink)

The second step of the program is Stress Management:

  1. Make downtime a daily practice (you are important)
  2. Put your life in perspective (don't sweat the small stuff)
  3. Keep track of stress signals (heart rate increase, blood pressure, anxiety, yelling)
  4. Get enough sleep (6-8hours)

Third, avoid all toxic chemicals including:

  1. Nicotine
  2. Alcohol
  3. Refined sugar
  4. Artificial sweeteners
  5. Illegal drugs
  6. MSG, additives & preservatives
  7. Fake fats and fat blockers
  8. Caffeine
  9. Certain prescription drugs
Fourth, practice cardio, resistance and flexibility/relaxing exercises.
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And finally, the fifth step to optimal health is taking hormone replacement therapy as needed. ( Please Consult your Physician before beginning any such program)

Thank you for Reading.

Murray is a 17 year Health and Fitness Professional. As owner of Phoenix Fitness and YOU it's about time! 30 minute fitness solution, he has helped thousands of people achieve their health and fitness goals. If you too would like to benefit from Murray's knowledge and experience you can visit or


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