ULTIMATE 2017 HEALTH GUIDE

We all want to stay strong and healthy as we age. To help you achieve this, I’ve collected some of my Favorite Health Tips into this one fantastic eBook!

Print this book out, and try as many of the tips as you can. Each one is designed to help you stay leaner, think clearer, and live healthier in 2017.

Best of all, these tips are free… and fun!

Dr. Rand McClain Chief Medical Officer Live Cell Research

REARRANGE YOUR HOUSE

Whether it’s in your bedroom, office, or kitchen, disorganized piles of trinkets and papers will naturally cause you to feel more anxious. Even just having an illusion of organization can help reduce this anxiety…so take a few moments every day to neaten up those piles.

It may sound strange, but making your bed first thing in the morning sets the tone for the rest of the day, because it lets you complete a task before you brush your teeth – giving you a sense of accomplishment that will encourage you throughout the day. Slipping into a made bed is also more calming than a messy one, leading to more sleep…a crucial aspect of weight loss.

A change in environment can have a significant effect on your mood...which is probably why so many people practice Feng Shui.

As strange as it may sound, painting your kitchen a shade of blue can significantly reduce your appetite. Bonus: Looking at the color blue has a calming effect on the body, so you can reduce stress by simply walking into your kitchen!

Use soft, natural lighting instead. In addition to lowering stress, a Cornell University study found that people who dine in dim lighting wind up eating 18% less.

Your cookie jar may be cute, but it isn’t doing your waist any good. Having any food out on your counters reminds you that it’s there…so keep every morsel of food hidden away in your pantry or refrigerator.

One of the simplest ways to boost your mood is to look at joyful family photos. We look at our fridge an average of 27 times a day – so filling your fridge with fun family photos gives you at least 27 opportunities to improve your mood. Bonus: Looking at your loved ones will also remind you why it’s so important to stay healthy, and may even lead to you making better food choices when picking out a snack.

CLEAR THE CLUTTER

MAKE YOUR BED

REARRANGE YOURLIVING ROOM

PAINT YOURKITCHEN BLUE

DITCH THE BRIGHTFLUORESCENT LIGHTS

OUT OF SIGHT,OUT OF MIND

FILL YOUR FRIDGE(WITH PICTURES)

Your brain is the most powerful muscle you’ve got. But just like any other muscle, if you don’t work it out, it gets weaker… and your memory will be the first to suffer.

1. Make a FistAlready forgot the name of the person you just met? Next time… make a fist!

2. Break Your RoutineKeep your brain on its toes by “breaking the mold” with these simple, daily tweaks:

This works because one side of your brain is responsible for encoding information. And the other side is in charge of recalling it.

In a human study led by Dr. Ruth Propper, those who used the “fist clench method” memorized names 40% more than those who didn’t!

By forcing your brain to look at things in a different way, studies show this can stimu-late cognitive function — and sharpen your overall memory!

3. Talk to YourselfFeeling overwhelmed by how much needs to get done? Take all your fears, worries, and tasks… and just say them out loud!

In a study conducted by the American Psychological Association, people who said things out loud created highly effective “sound cues” for their brain, helping them remember up to 25% better than those who didn’t.

Step 1: Clench your right hand when you want to remember something, like when you learn a person’s name

Step 2: Clench your left hand when trying to recall it later

3 Ways To Boost Memory

Brush your teeth with the other hand

Wear your watch (and read the time) upside down

Put dishware in a different cupboard or shelf than usual

Sit in a different chair at the dinner table

BALANCE YOUR BRAIN… with this exercise!

Feeling totally drained and it’s not even lunchtime yet? This great exercise will wake you up, boost your brain… and best of all, it takes less than 3 minutes!

By doing this unique “pinch-breathe-squat” exercise, it will “sync” the left and right side of your brain… helping balance the control center of your entire body.

Start by doing this exercise slowly and continuously for 60 seconds. If it’s too easy, you can increase your time up to 3 minutes.

Why is this exercise so good for your brain?

Here’s how you do it:1. Stand up, placing your feet shoulder width apart.

2. Gently pinch your right earlobe with your left hand.

3. Cross over your left arm, and do the same to your left earlobe with your other hand.

4. Squat down as far as you can go, breathing IN as you go down.

5. Raise yourself back up, this time breathing OUT.

BOOST YOUR BRAIN… with a smoothie!

There’s a new diet in town… and it’s thought to boost brain health, and keep you sharp and focused, even as you age.

It’s called the MIND diet, and it’s loaded with brain-healthy fats, powerful antioxidants, and vital nutrients.

Plus, it’s incredibly delicious (it tastes like dessert!) and it takes less than 2 minutes to make.

2 cups fresh baby spinachNot only is spinach rich in polyphenols, it’s an iron-rich food. And iron plays a vital role in brain development and function. Furthermore, people with iron deficiencies often report “brain fog,” so eat that spinach, and stay focused longer.

½ ripe avocadoNot only is avocado rich in protein, it’s loaded in brain-healthy fats – Omega-3 fatty acids. And Omega-3’s are thought to protect your brain, especially when it comes to neurotransmission and keeping your senses sharp.

1. Add all ingredients to your blender carafe, with spinach closest to the blade.

2. Blend until smooth, adding more liquid if needed – it should be easy to sip through a straw.

3. Enjoy!

1 orange, peeled1 cup unsweetened almond milk or coconut milk

1 cup frozen blueberries Why Blueberries? According to the Rush University scientists who created the MIND diet, they’re among the “Most potent foods in terms of protecting the brain” thanks in part to their incredibly high antioxidant content.

1 cup raspberries½ cup frozen pineapple

Instructions:

Ingredients (Makes 1 meal sized or 2 snack sized smoothies):

EAT YOUR WAY TO A FASTER METABOLISM

Studies show that eating grapefruit can help regulate blood sugar, helping you burn calories more quickly and efficiently.

Start your morning with a bowl of soluble fiber (like that found in oatmeal or oat groats). Digesting this kind of fiber requires a lot of energy – so it’s a great way to jumpstart your metabolism for the whole day.

Research shows that swapping your morning bagel for a pile of eggs can help you reduce food intake for the next 36 hours.

Lemon will curb your appe-tite, cucumber will hydrate you even more, and ice will force your body to heat the water before absorbing it, burning more calories in the process!

Broccoli is an excellent source of both calcium and vitamin C. Since calcium activates your metabolism and Vitamin C helps you absorb more calcium, these vitamins actually work together to help you burn calories faster and more effectively.

Ginger, garlic and cinnamon have all been shown to have extremely positive effects on your metabolism by raising your body temperature and improving blood sugar regulation.

Adding spices like garlic, ginger, or cinnamon to a bowl of air-popped popcorn will greatly boost your body’s metabolism of this high-fiber snack

Peppers get their heat from a chemical called capsaicin, which has been shown to spike your metabolism for hours.Studies have shown that

consuming Omega-3 rich fish can greatly boost weight loss efforts.

Lean proteins like chicken or turkey take a lot of energy and time to break down, which means you’ll burn a lot of calories during the digestion process.

The essential fatty acids in Almonds actually help you burn through fat…in fact, eating just 1 ounce of Almonds a day can help you lose 62% more weight.

Kefir gives you large doses of protein and probiotics, without any of the metabolism-destroying sugars you’d find in regular yogurt.

Green Tea contains a chemical called ECGC, which stimulates the nervous system to burn through more calories.

GRAPEFRUITOATMEALEGGS

WATER W/ LEMON, CUCUMBER, & ICE

BROCCOLISPICES SPICED POPCORN

HOT PEPPERS

SALMON & TUNA

LEAN PROTEINALMONDS

ALL-NATURAL KEFIRGREEN TEA

SENSE YOUR WAY SLIM

When allowing yourself to indulge, choose a decadent treat with complex flavors and really allow yourself to savor every nibble. This way you can get more pleasure with fewer calories.

Put everything but the bags into a pot on the stove. Simmer for 30 minutes, allowing the scent of citrus and vanilla to curb your appetite.

Research shows that swapping your morning bagel for a pile of eggs can help you reduce food intake for the next 36 hours.

Studies have shown that inhaling a whiff of food can actually help curb your appetite. But it’s not just any food. The most effective appetite suppress-ing scents are: banana, green apple, mint, vanilla, and citrus.

It may sound strange, but you can use your ears to burn more calories. Turn on some upbeat songs when you exercise. Studies have shown that a fast tempo will motivate you to workout both faster & longer.

Are you an emotional eater? Next time you’re upset, skip the bag of chips and reach for your dog or cat instead. Touching a furry animal has been shown to lower stress and ele-vate your mood.

TICKLE YOUR TONGUE

AROMATHERAPY TEA

EAT WITH YOUR EYES

SNIFF YOUR WAY SLIM

TUNE IN & TONE UP

CUDDLE AWAYYOUR CRAVINGS

Strain the liquid into 2 mugs and add the green tea bags. Drink this delicious tea hot or cold for a quick metabolism boost.

You can engage multiple senses and boost your metabolism at the same time with this simple DIY aromatherapy recipe:Ingredients:1 Grapefruit Peel1 Tsp VanillaPinch of Salt2 Green Tea Bags2 Cups Water

MASSAGE YOUR WAY TO HEALTH!

• Massages reduce cortisol (the “stress hormone”) by up to 15%!

• Stress seriously slows your metabolism and makes your digestive system less effective.

• You don’t need to spend hundreds of dollars on a massage... all you need is a few tennis balls!

Place a tennis ball on the affected area.

Lean against a wall or lie on the floor.

Gently rock your body back and forth so the tennis ball rolls over your tense muscles, working out every knot!

STEP 1

STEP 2

STEP 3

WHAT DO YOUR FOOD CRAVINGS REALLY MEAN?

What actually causes you to crave sugar, salt, fats, and carbs?

Many people don’t realize this, but these types of cravings are often caused by a serious nutrient deficiency.

Using this chart, you can easily pin-point the root cause of your cravings… eventually stopping them altogether.

Don’t be fooled: Eating a bowl of broccoli isn’t going to make you stop wanting that bag of skittles you’ve been salivating over all day long!

But if you fight off serious cravings for chocolate, soda, or cheesy bread every single day, try to add in a few extra servings of a nutrient-rich food like spinach into your daily diet.

Over time, your body will build up its nutrient stores...and those cravings will slowly disappear.

CRAVING THIS MEANS YOU NEED THIS EAT THIS INSTEAD