Health Plan: A ‘Healthy Business’ Plan
Marjorie Geiser

In business, owners create business plans and marketing plans
for the New Year to help set their course for success. This
becomes their template to make their dreams and business goals
come true. They can then track their progress and make
adjustments when necessary to keep themselves on track.

But, why not do the same thing if your goal is improved health?
Just imagine setting up a real action plan to address what you
want to achieve and how you will go about making those goals
happen. Let’s look at some of the parts of a business plan and
see how they can be adjusted into a ‘health plan’.

Mission statement

According to Stephen Covey, all individuals should have a
personal mission statement. Do you have one? Ok, so you probably
don’t. But what about creating a personal health mission
statement? What would you want that statement to say? It should
include what your health would ideally look like and why you
would want it to look that way. You may want to include what
your primary goal is for creating a health statement, too.

An example may be, “I am committed to becoming a healthy example
for my family so that they learn healthy habits and never have
to suffer from disease caused by lifestyle. I will do this by
avoiding unfavorable health habits and eat a healthy, whole diet
most of the time and stay active on a regular basis.” So, here
are the questions to ask yourself in order to create your health
mission statement: 1. What do you want your health to look like?
2. Why do you want this health result? 3. How will you
accomplish this goal?

Vision statement

What do you want your health to look like in 10 years? What will
you feel and look like? How will you know if you have succeeded
in your goal?

Answer each of these questions to create your ultimate vision
for your health. Perhaps you have been struggling with great
amounts of weight for years. You have tried every diet known to
man, with limited success and then ultimate failure. So, your 10
year vision may be to weigh your ideal body weight, feel great,
look fantastic and be off all medications.

Do not allow doubts or limiting beliefs voice their opinion. If
you allow yourself to believe this can happen, you can make it
happen.

Goals

Now it’s time to break down that big vision; what will you have
accomplished in one year, three years and five years?

You have an ultimate 10-year vision, above. That is your
ultimate destination. Now is the time to create the rough plan
for how you will get there. Again, never mind what the limiting
thoughts say. What would you like to accomplish in these
milestone time frames? Examples may be that in one year you will
be walking every day, five to six days a week, for a total of at
least 60 minutes. Or maybe in a year you will be ready for a 5 K
walk/run race. Another example may be that in 1 year you will
have lost 10 pounds or are off your diabetic medication. Then
for three years and five years, allow yourself to open up and
dream.

Strategies and Tactics

What will your biggest challenges be? Determine these first,
then brainstorm how you can overcome these challenges. Then list
what it will take from you to make overcoming these challenges a
reality. What techniques will you use? List seven – these are
your strategies and the tactics you’ll use while using these
strategies.

Examples of challenges may be; not enough time in your day, too
tired, can’t find anything you like to do, hate vegetables or
cooking from scratch. But, as you consider your challenges,
there are always strategies you can use to determine how to
overcome these challenges. A few examples are to find
pre-packaged foods that are low in fat and sodium but healthy
and tasty and add a salad or vegetable to it, join a health club
such as Curves, where you can run in and run out and fit in a
workout in just 30 minutes. Find a buddy to walk with at
lunchtime. Buy a stationary bike and put it in front of the TV.
Set up a vegetable challenge at work, where everyone can keep
track of how many veggies they eat each day, with a prize at the
end of the month for the person who is eating the most. What
else can you think of?

Next you have to address what tactics you will use to make these
strategies actually a reality. Come up with at least five for
each strategy, because there will always be times that the
situation will call for a different tactic to overcome the
challenge. A few examples are to tell your friends and family
that you are now walking every day after work, set up a back-up
plan when you can’t walk, or each time you go food shopping you
buy a new fresh, frozen or canned vegetable to try, not limiting
yourself to just one form of the food. Or buy a new cookbook and
commit to yourself to prepare one new, healthy meal per week, or
spend some time on websites such as http://allrecipes.com/ to
research something new and healthy for the family. Again, I’m
sure you can come up with some tactics that sound good to you.

Values and Beliefs

Although your health may not be what you would like, this does
not mean you do not value health. You may value other things
more, though, or feel other things in life have taken priority
over health, and, before you know it, your health has suffered
as a result. What is meant by health values? To clarify, what
value do you put on health; yours or the health of others? If
you are reading this article, you probably do value health as
something to attain or maintain. If you are concerned with
maintaining your health, chances are it has held a high priority
for you through your life. Everyone has a different value of
health; for some, it may be the absence of disease, for others
it may reflect an inner calm and serenity. Some people may
consider health as physical or mental capacity or the weight
they are at. The belief may come from what you believe a
particular health condition (good or bad) represents. For
instance, some people may consider an ideal body weight as
health and something that represents inner strength or the lack
of health a weakness. For others, a sign of good health is a
healthy attitude towards life and others and themselves. None of
these values or beliefs are right or wrong; they are just how
you feel and what you believe.

List at least five personal values you have around your health
and life and the beliefs that go along with each value. Spend
some time on this, because many times people who are struggling
with health issues don’t want to address the true beliefs or
values around their health, which can be the biggest reason they
are unable to overcome conditions that limit achievement of a
particular health goal, such as losing weight.

Then answer these questions to see what areas need attention:
How do these values relate to your health? How are these values
reflected in the way you live currently? Are your values and
beliefs in sync with your lifestyle? Spend some time with these
questions and write down what you come up with.

Branding and Imaging

When friends and family think of you, how would you like them to
describe you and your health?When you consider what you would
like others to say about you when talking about health, are you
currently living up to that vision you have? If not, what needs
to change to become that person? How will you feel when you are
that person you imagine them talking about? How will you feel if
you do not become that person? List five things you would like
people to say about you and your health and lifestyle.

Action Plan

Now it’s time to create a real plan to make all of this happen –
your action plan. For those of you in business reading this, you
already knew what was coming. Do you see the parallels? Look at
your goals, and then ask yourself how you will plan to
accomplish those goals. Use your strategies and tactics as the
templates for your action plan. I have business clients create a
calendar from their strategies and tactics, setting up a
specific plan from month to month. You can do the same thing for
health goals. Set small goals on your calendar; maybe a goal of
walking five minutes every day, or avoid that morning doughnut
at least three days a week. You may have a goal that by the end
of the first month you are eating four servings of fruits and
vegetables a day; you can start by setting a goal of two
servings per day the first week, three servings per day the
second and third week, and then four servings by the 4th week.
Look at where you would like to be in a year, but then break
that year into more manageable chunks by looking at just one
month at a time and what you would like to have accomplished by
the end of that month. The purpose of an action plan is to make
what you need to do more real; to put legs on the ideas and
intentions you came up with earlier in the process. In other
words, how can you change from just thinking about what you
want, in the abstract, and make it something that really happens?

Budget and financing

All business plans must have a budget plan. What is necessary to
fund your new health plan? Can you do this on a small budget or
will it take a big financial commitment? How will you cover the
expenses your health plan will require? For some people,
bypassing certain expenditures, such as eliminating the morning
muffin at work can pay for the extra fruits and vegetables at
the market. Or avoiding an afternoon snack can add up to enough
to buy a new pair of walking shoes. Everyone can decide where
they want to prioritize how they will make health a priority and
how to make it fit not only their lifestyle, but also their
budget.

Many people envision a healthier day, someday. For those who
create a plan, and then develop strategies to stick to their
plan, tend to see success. As an example, read from participants
in the National Weight Control Registry, a group of over 5,000
people who have lost at least 30 pounds and have successfully
kept that weight off for at least one year,
http://www.nwcr.ws/stories.htm. Reading some of these examples
proves that even if you have over 100 pounds to lose, it is
possible; you have to have the desire, the awareness that it
will take dedication and determination, and that you have to
create the strategies and plan to make it happen. Just as with
business, failure to plan results in planning for failure. Make
that plan and enjoy success this year!

About the author:

Marjorie Geiser is a nutritionist, registered dietitian,
certified personal trainer and life coach. Marjorie has been the
owner of a successful small business, MEG Fitness, since 1996,
and now helps other health professionals start up their own
private practice. To learn more about the coaching services
Margie offers, go to her website www.marjoriegeiser.com or email
her at margie@megfit.com.

Tags: 10 Years, Author, Business Goals, Business Owners, Business Plans, Dietitian, disease, food;, Geiser, Health Habits, Health Mission, Health Plan, Healthy Diet, Healthy Habits, Marjorie, Marjorie Geiser, Marketing Plans, National Weight Control Registry, New Year, New Year's Day, Nutritionist, Parts Of A Business Plan, Personal Health, Personal Mission Statement, personal trainer and life coach, Plan Health, Statement 1, Stephen Covey, Vision Statement, www.marjoriegeiser.com —

Eye Health – 9 Simple Ways to Keep Your Eyes Healthy
Tanya Turner

Do you eyes feel tired and sore by the end of the day? Modern life puts a lot of stress on our bodies and eyes are among the first things to suffer. But it doesn’t have to be this way. Learn simple things you can do for your eye health and your eyes will feel and look much better in only a few days.

Have your eyes checked every 12 month

Uncorrected vision problems can progress, and wearing corrective contact lenses or glasses that are no longer right for you can cause vision problems and severe headaches.

If your contacts don’t feel right in your eyes, it is probably time to visit an eye doctor, even if it hasn’t been a year since your last visit.

Go for the best quality contact lenses

Not all contact lenses are equal. Some are safe for you, while others put you at risk of damaging your eyes.

See reviews of quality contact lenses. Knowing what the modern contact lens industry has to offer will help you make an educated choice, not just blindly follow what your doctor says.

In summer, always wear sunglasses

It is proven that UV rays can seriously damage your eyes, but good sunglasses can prevent this damage. When buying sunglasses, make sure that they block at least 98% of UV radiation. Contrary to popular belief, light sunglasses can block UV as well as very dark ones, even though dark glasses usually offer more protection against bright sunlight.

By the way, did you know that you need sunglasses on cloudy days as well? Clouds might provide shade, but they are no barrier for UV light. Clouds are basically water, and water is UV-transparent.

Finally, remember that you would need sunglasses even if your contact lenses offer UV protection. Even a very high quality lens can only protect the area it covers, but the entire surface of your eye needs protection.

Eat what is good for you and your eyes

The good news is that there are no foods that would be harmful for your eyes. Most foods don’t affect your eyesight at all, although the right vitamins and minerals are helpful. Recent studies have shown that vitamins of the antioxidant group can prevent, or at least slow down, age-related conditions like macular degeneration and the development of cataracts. So a healthy diet won’t restore eyesight that is already lost, but it can definitely slow down the process of the disease, or prevent one from starting.

Vitamins C, A and E, folic acid, selenium and zinc are definitely beneficial for the health of your eyes. The effects of the other vitamins and minerals aren’t determined yet, but it seems likely that they affect your eyesight as well. Thousand-page books have been written on the topic of nutrition for eye health but, to summarize, it is known that whatever is good for your body is good for your eyes, too. So put a carrot and a bunch of grapes into your lunch box.

When you read or work on the computer make sure that the light is right

It is a common knowledge that working with poor light can cause eyestrain, but light that is too bright can do as much damage.

Keep your blinds down on sunny days and switch off half of the household lights, if possible. The best lighting for working on the computer is a soft desk light, coming from the side. Also, you can try decreasing the brightness of your monitor. The colors won’t be so vivid, but your eyes will feel much better by the end of the day

Give your eyes a health break

The great invention of the 20th century – computers – is not so great from the point of view of health. Almost everybody feels discomfort in their eyes after peering at a computer screen all day long. This is because people blink about 25% less often then usual, while working at the computer, which causes eye dryness.

I won’t advise you to blink more often – it is almost impossible to control natural reflexes. One thing you can do, though, is close your eyes and count to 5 before opening them, whenever your computer decides to take its sweet time doing something. Another thing is to look away from the screen and focus on some faraway object, as often as possible. If you train yourself into the habit, your eyes should feel much better at the end of your working day.

If you wear contact lenses, take proper care of them

Contact lenses don’t require a lot or fuss, but you can’t neglect their cleanliness. Every time you put your lenses in or take them out, rinse them. You should also take care to change the solution, when you are putting your lenses to rest for the night.

Wear your contact lenses to the recommended schedule

Daily disposable lenses should be replaced daily, two weeks replacement lenses should be replaced every two weeks, and so on. Some people try to save money by wearing their lenses for much longer than is intended. This isn’t a good idea. Even though the quality of the lens itself might not decline, protein build-up will make your vision less clear. Another thing to consider is that the longer you wear your lenses, the higher is your risk of eye infections.

There are other ways to save on your contacts without risking your eye health. See suggestions on how to get discount contact lenses.

Try not to wear your contact lenses from 6 in the morning until midnight. Most lenses aren’t designed to be worn for longer than 12 hours. If this doesn’t suit your life style, though, try using extended wear lenses. You can wear Acuvue contacts for a week without removing them, or Focus Night and Day lenses for up to 30 days.

If you want to change the color of your eyes, choose only top quality color contact lenses

Color contact lenses are great fun. If you didn’t try them yet, maybe you should. But only high quality color contacts, like Freshlook or Acuvue 2 Colors, are as safe and comfortable as they are beautiful. Many beauty salons, however, sell color contacts lenses of questionable quality, and these can do serious damage to your eyes.

If you follow these simple rules, your eyes should feel much better. They will look better too – you might notice that your eyes shine and their whites are actually white, again.

For more information about eye health visit http://www.1-contact-lenses-consumer-guide.com/eye-health.htm

About the Author

Tanya Turner is a contact lens expert and a founder of www.1-contact-lenses-consumer-guide.com/, where you can find unbiased information about eye health and all types of contact lenses with reviews and pictures.

Tags: Author, Best Quality, Bright Sunlight, cataracts, Cloudy Days, Contact Lens, Contrary To Popular Belief, Corrective Contact Lenses, Dark Glasses, disease, Eye Doctor, Eye Health, eye infections, eyestrain, Few Days, folic acid, Lens Industry, Light Clouds, Macular Degeneration, Quality Lens, Radiation, Severe Headaches, Sunglasses, Tanya Turner, Uncorrected Vision, Uv Protection, Uv Radiation, Uv Rays, Vision Problems, www.1-contact-lenses-consumer-guide.com —

Epicure’s seven steps for healthy living
Chaim Kimel of www.Epicurechefs.com

EPICURE’S 7-STEP PROGRAM TO HEALTH

Here at Epicure, we believe it is important for people to not only evaluate their fitness by the bathroom scale, but also to focus on increasing their health and their overall physical, emotional and mental well-being.
Epicure promotes a food plan that is similar to that of the US Health Department Recommendation (basically a Mediterranean diet), which encourages a life-style of healthy eating (fruits, vegetables and low-fat intake) in conjunction with a sustainable exercise regime.
Epicure does note that their 7-step program will help you lose weight through establishing better eating habits (resulting in less hunger and emotional eating), but unless a calorie-controlled diet is specified it may not directly correlate with a massive weight reduction.
However, with a wholesome balanced lifestyle, with Epicure cuisine you are bound to reach your optimal weight naturally, without excessive effort or food deprivation.

1. A balanced food intake

At this moment in time, there are a multitude of popular diets promoting things such as:

1. high protein with little to no carbs (Atkins); and

2. high carbohydrates but low GI (Glycemic Index, or simple sugars) (GI Index diet).

In the short term, these diets may help you lose weight, but a recent study conducted in the US and the UK found that the most weight people lost on these diets was only 5-10% of their original body weight, over a year. This is not much if you weigh 150kgs.

The major problem, however, was that most people found it difficult to sustain such unnatural eating patterns, and after 3 months, 80% of the focus group had not only reverted to their old, familiar eating habits, but also regained the weight they had initially lost.

The simple reason for the failure of such diets is that our body is not designed for the consumption of single food groups only. The healthiest people in the world and the individuals with the longest lifespan are primarily from the Mediterranean region, Japan, and rural central Asia.

So, what are the common denominators in these communities’ diets? 3 simple things:

1. a high vegetarian intake (fresh fruit and vegetables);
2. fish and meat are consumed in small quantities only, and not every day; and
3. almost no-one in these communities over-eats.

One of the biggest causes of disease and physical and emotional stress are caused by overeating. It is no surprise that many food related illness (obesity, diabetes, etc) are especially prevalent in western societies, where there is an abundance of poor-quality food available which is often consumed in excessive amounts.

2. Fresh foods

In today’s urban society time is a scarce commodity; so many people tend to shop for food only once or twice a week. Because of this, we are used to eating a large amount of processed foods, usually laden with preservatives and nutritional supplements. These additives can have a detrimental effect on our well being, and have been linked to the development of allergies and food intolerances. Therefore, Epicure understands that it is vital to only eat fresh, whole foods which are bought and prepared on the day.

3. Non/low- allergenic ingredients

Until the body’s functions are balanced through constant exposure to a healthy food regime, it is very important to avoid food stuffs that will slow down the revitalization process.

Where ever possible, Epicure watches out for those allergy promoting ingredients, without compromising on taste.

After a period of healthy eating, however, you will find that most of those allergies will naturally disappear.

4. Correct food combinations

Some foods need acidic juices to digest, and others need alkaline juices. If we eat opposite types at the same time, the acidic and alkaline juices in our stomach will cancel each other out, and the food will sit there and ferment, taking longer to digest. This means that immediately after eating we will begin to feel sluggish and bloated, and who has time to feel like that?!! (Please refer to the attached chart).

For example, good foods such as fruit are digested in the small intestine. If we eat fruit after a meal, the fruit will be held up in the stomach further slowing digestion; therefore, Epicure always ensures that such food types are eaten individually, and at the optimal hour (for digestion) during the day.

5. Hydration

Our bodies are made of 80% water. All chemical and cellular reactions, transport of nutrients, and waste removal all use water in their processes. So for optimal functioning of our system we need to drink a lot of water and eat a lot of fruit and water-rich foods.

Epicure recommends you drink at least 1-2 liters of water a day, but as this may seem like a lot for some people we have some ‘secret ingredients’ we can add to your water to make it more palatable, but which don’t add any calories or sugar.

6. Eating times and frequency

Breakfast can be a difficult meal for many people – either they are too busy to eat and so skip breakfast (not good as it slows down the metabolism), or they eat the wrong foods, leaving them tired and lethargic. Neither option is good way to start the day!

Epicure’s research indicates that the most effective breakfast is fruit (or fruit juice) in the morning, as it works as a cleanser and gives your brain the sugar intake it needs to function.

A balanced lunch is essential, but if you’re still hungry in the afternoon eat something light, and then have dinner as early as possible. Or, if you prefer, reverse your eating habits and eat your main meal at lunch time and have a lighter meal in the evening (as they do around the Mediterranean, which is another reason they are healthier). Who wants to go to bed on a full stomach? You will also wake up lighter and more energetic!

7. Exercise

One of the reasons why people in many rural communities around the world are not overweight is because their life-style forces them to do a lot of physical exercise, such as farming, lifting, walking etc.

Epicure suggests that in order to stay fit and healthy, it is important to do an hour of exercise every day, such as walking, going to the gym, swimming, yoga, etc. Exercise not only burns calories and helps you lose weight, but it also elevates your heart rate, gets your circulation going, and increases your metabolism. Thus, your body is able to cleanse itself more effectively which will further increase your energy.

Unlike cars and other machinery, the more we use our body parts the better they function, so don’t waste any time, get started on your exercise today!

About the Author

Chaim kimel is the the managing director of epicurechefs.com. chaim has studied Physiology And Biochemistry at N.S.W university. He has, over the years researched publications on fad diets, food components on health and different ethnic communities eating habits effect on their health.Currently involved in Team building and teaching cooking. visit the web site http://www.epicurechefs.com

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Eat Right For A Healthy Life
Dr. Shashikant Patwardhan

Our diet is an essential factor for the formation of our body. It is clearly mentioned in an Ayurvedic classic ‘Charak Samhita’ that consuming improper diet in improper way is the main cause of ‘Disease’.

According to ‘Charak Samhita -“An appropriate and suitable diet in a disease is equivalent to hundred drugs and any quantity of drug hardly compares to good results in disease without following proper dietetic regimen”

Ayurvedic has mentioned following principles for living full span of life with perfect health.

Diet should be regulated taking into account the ‘Desha'(territory), ‘Kala’ (Season as well as time of the day) etc. On should be in a habit of taking all six ‘Rasa’ (tastes) in order to prevent nutritional deficiency disorders.

Time of consuming food : A person should take meal only when he feels hungry. Lunch should be taken early between 12 and 1P.M. this coincides with the peak Pitta period, Pitta is responsible for the digestion. Ayurveda recommends that the lunch should be the largest meal of the day. The supper should be lesser and lighter than lunch

Quantity of food : Generally half of the capacity of stomach should be filled with solids, th with liquids and rest kept empty for the free movements of body humors.

Sequence of consuming food :Madhur (sweet) rasa food like fruits are advisable to take in the bigining of meal, food with Amla and Lavana (sour and salty) rasa in the middle and Katu,Tikta,Kashay (bitter ,astringent and pungent) foods should be taken at the end of meal

Method of consuming food :

* Wash the face hands and feet before meal. Dine in an isolated neat and clean place in pleasant environment with the affectionate persons in sitting position.

* Food should be taken after complete digestion of previous one.

* Hard items should be consumed in the beginning followed by soft and liquids subsequently.

* Few sips of water is advised now and then while taking meal.

* Heavy substances are contraindicated after meals and should be avoided

* Consumption of excessive hot food leads to weakness. Cold and dry food leads to delayed digestion. Intake of food prepared by giving extra

heat leads to ‘Glani’. Hence consumption of such food should be avoided

Incompatible Food (Viruddha ahara):

Milk followed by fruits and vice versa.

Soar substance along with milk.

Milk with salt, horse gram, green gram & cow gram

Wheat preparations in gingelly oil(Tila taila)

Hot drinks after alcohol, curd or honey.

Cold and hot substances together

Banana with curd and butter milk

Chicken with curd

Ghee kept in bronze vessel

Radish with jaggery

Fish with jaggery or sugar

Jingelly seeds with kanjika.

Use of incompatible food leads to skin disorders, Gastro intestinal .Disorders , anaemia, leucoderma hyperacidity impotence etc. hence should be avoided.

General Rules about food consumption :

Walk a while after meal to help digestion

No travelling, exercise or sexual intercourse within one hour after meal.

Avoid meals when thirsty and water while hungry.

Avoid meals after exertion

Avoid meals when you are having no appetite.

Don’t suppress the appetite as it leads to body pain, anorexia, lassitude, vertigo and general debility

Don’t suppress the thirst as it leads to general debility, giddiness and heart diseases.

Consumption of the fresh, acceptable, easily available and compatible food with various nutrients is a key to lead a healthy life.

Dr. Shashikant Patwardhan is practicing as ‘Ayurvedic Consultant’ for last 25 years at the city -Sangli , Maharashtra -India.

He has done his graduation in Ayurvedic Medicine and Surgery [B.A.M&S] and post graduate Fellowship of Faculty of Ayurvedic Medicine [F.F.A.M.] From Tilak Ayurved Mahavidyalaya, Pune University , India, during the years 1970-1976.

He is a chief editor and Ayurvedic Consultant of a ‘Comprehensive website on Ayurveda – http://www.ayurveda-foryou.com

He is an author of many books on Ayurveda and is first to publish them in ebook format. He has written ebooks like – Ayurvedic Cure of Diabetes , Home Remedies in Ayurveda , Treat Common Diseases with Ayurveda & Yoga , Ayurvedic Principles Revealed.

He regularly writes articles on various topics in Ayurveda in Ayurvedic health magazines and alternative medicine sites.

editor@ayurveda-foryou.com

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