Secret # 13: Walk
Run, run, as fast as you can... Nope, not necessary. Most people don’t have a valid excuse for not
getting some form of exercise each day. If you can walk, you can move, and if you can walk, you can
probably walk briskly.

According to a study out of Lawrence Berkeley National Laboratory, Life Science Division in Berkeley, California, walking at a rapid pace may reduce the risk of diabetes, hypertension, and elevated cholesterol as effectively as running. So, get out there and go for a walk!
Start keeping track of your daily steps, and aim for 10,000. If you wear a pedometer, this is easy to manage. Be sure to put on the pedometer in the morning, and wear it until you go to bed. Keep a
log of your steps so that you can track your progress. Most people are pretty surprised by how few steps they actually take each day.

Here are some easy ways to increase the number of steps you take each day:
►►Walk your dog, or your neighbor’s dog.
►► Park further from the store entrance.
►► Use the stairs instead of the elevator.
►► Take a walk around the block daily.
►► Do some yardwork.
►►Walk to the store, library, or work if you can.
►► Visit a local museum or art gallery.

Secret # 14: Beware of Sugar
Sugar is considered by many health experts to be pure poison. It is a highly addictive substance that lurks in more foods than we can ever imagine. Sugar, when consumed outside of whole, natural
foods, has a toxic effect on the human body that is cumulative.

That is, the more you eat, the worse things get for your health. Unfortunately, many people
discover the devastating impact that this nutrient-void substance has on their health too late.

It is worth noting, however, that many real, whole foods, such as fruits and some vegetables, contain varying amounts of natural sugars—which our bodies need in moderation. These foods are a
far cry from the refined, added sugars lurking in many processed foods and drinks. While natural sugars are coupled with fiber in real foods, which balances their effects in the body, added sugars are
dangerous, indeed.
The health implications of sugar are well documented. Here are just 10 reasons why you should avoid added sugar at all costs:
■■ Sugar suppresses the immune system.
■■ Sugar elevates blood glucose.
■■ Sugar disrupts mineral balance.
■■ Sugar disrupts digestion.
■■ Sugar causes tooth decay.
■■ Sugar contributes to obesity.
■■ Sugar can cause heart disease.
■■ Sugar can cause food allergies.
■■ Sugar can cause depression.
■■ Sugar increases the risk of certain cancers.

The many names of sugar
One of the major problems with sugar is that it has a large number of pseudonyms. Take the time to look at some of the items you have in your cupboard, and at the packaged foods on the shelves
when you go to the store—and watch for the names listed below. It is in your best interest to avoid (or at least seriously limit) any products with the following ingredients. Sugar is not just the white
stuff in the bag—all of these ingredients are sugar, and have the same effect on the body.
■■ Barley malt
■■ Corn syrup solids
■■ Beet sugar
■■ Date sugar
■■ Fruit juice concentrate
■■ Invert sugar
■■ Brown sugar
■■ Dextran
■■ Glucose

Here are some more names…
■■ Buttered syrup
■■ Dextrose
■■ Glucose solids
■■ Malt syrup
■■ Cane-juice crystals
■■ Diastase
■■ Golden sugar
■■ Maltodextrin

And some more…
■■ Cane sugar
■■ Diastatic malt
■■ Golden syrup
■■ Maltose
■■ Carmel
■■ Ethyl maltol
■■ Grape sugar
■■ Mannitol
■■ Carob syrup
■■ Fructose
■■ High fructose corn syrup
■■ Molasses
■■ Raw sugar
■■ Refiners sugar
■■ Sorbitol
■■ Sorghum syrup

And yet, still some more…
■■ Sucrose
■■ Turbinado sugar
■■ Yellow sugar

Action Plan: 
Make a list of all of the foods that you currently consume that contain one or more of these ingredients. This will help you gain a better understanding of just how much sugar hides
in unsuspecting places.

Secret # 15: Ditch Fluoride
We all have to brush our teeth, this is true. Yet, many still brush their teeth with toothpaste that
contains one of the most toxic substances on earth: fluoride. It can greatly benefit your health
to find a way to keep your teeth clean without using fluoride.

The Material Data Sheets label sodium fluoride as toxic if inhaled, ingested, or put on skin. The data sheet goes on to warn people handling fluoride to use safety glasses and gloves. In addition,
fluorides are considered more toxic than lead, and only slightly less toxic than arsenic. Fluoride, used in many popular dental products, enters your body when you brush your teeth.

Poison control receives thousands of calls from people with concerns about excessive fluoride consumption from such products as toothpaste, vitamins, and mouthwash. Fluoride poisons the
body, and can even be fatal.

Other options
There are many safe alternatives to fluoride toothpaste that are equally effective. You can purchase commercial brands that do not contain fluoride—an organic option from a brand you trust is a great
choice. You can also make up a batch of your own homemade toothpaste—it’s easy to do, and it will save you some money. Simply mix two-thirds of a cup of baking soda, one teaspoon of sea salt, 15 drops of peppermint essential oil, and enough filtered water to get the right consistency. This mixture will leave your teeth clean and your mouth fresh.

Secret # 16: Switch Your Salt 
Real and natural salt is as essential to life as water—without it we
would die. Salt has been so valuable throughout history that it was even used as currency in Rome and traded by explorers throughout Europe and Africa for gold. However, it is essential to choose the
right salt. The healthiest choice is to give up refined salt and make the switch to natural Himalayan salt.

Unrefined, natural salt is vital to a number of biological functions, such as:
►► Exporting nutrients to and from cells
►► Keeping blood pressure stable
►► Increasing brain cells that regulate long-term planning and creative thinking
►► Assisting the brain in communicating with the muscles

Himalayan salt is pure and hand-mined from the Himalayan Mountains. This salt, known as “white gold,” contains 84 elements found in the human body. It is useful in regulating water throughout the body, promoting healthy pH balance in cells, supporting respiratory health, promoting bone strength, supporting healthy sleep, promoting vascular health, and regulating blood pressure.

Himalayan salt contains no environmental pollutants and will not contribute to high blood pressure like table salt may. Watch for refined salt in processed, boxed, bagged, or canned foods. Eating whole foods as much as possible will cut down on your refined salt intake.

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