• Brisk Walking is best! - 5x a week, start with 10 mins. per day, increase each week by 10 min.
• Jump on Rebounder or use a jump rope. Build up to 45 min. per day! Increases lymphatic circulation, builds dense, stronger bones, improves cardio-vascular system, reduces fat.
• Stretch Muscles Daily - for 10-20 min. Gentle stretches, or do Yoga or Tai Chi.

• Focus on the breathe, nothing else, for 5 minutes a day! Relax and let the mind quiet.

Relaxation Technique - Do Daily! Breathe in through nose, out through mouth. Hold tongue behind upper front teeth, Breathe IN - 4 counts, HOLD for 7 counts, Breathe OUT for 8 counts. Repeat 4-8 times.

• Focus on your healing experiences. Talk to others about their healing experiences. Bring attention to healing! Create balance. Use Relaxation Technique above to reduce stress. Buy yourself Flowers!
• Enjoy Art, Music, and Nature Daily! Take a walk in nature everyday. Be in the sunshine for 15-20 min. everyday! Plant a garden, or grow some house plants. Enjoy all animals, pets, birds.
• Make a List of ALL your Values and your Goals. Make a plan of action. Focus on, Review this daily.
• Review the changes you've been making, improvements you've seen, and continue to build them.
• Do service work (volunteer, help a friend), learn to put interest of others ahead of yourself.
• Reach out to someone you've been estranged from. Connect with and forgive them. Forgive yourself.
• Focus on the positive! Look for the positive in negatives. Everything has balance, both good and bad.
• Smile until you feel happy! Smile until someone else smiles. Look up at the sky, day or night.
• Compliment 5 people today! -Do 5 positive actions. - Buy someone else flowers!
• Increase Compassion for others. Recognize that just like you, they experience sorrow, struggles, anger, happiness, and love. Learn to appreciate others for where they are at, and what they do. Forgive.
• Give a massage and get a massage at least once a month! - Massage your feet daily!
• Do Dry-Skin brushing with a natural bristle brush everyday!
• Massage your whole body with sesame oil daily before showering! (No need to use lotions)

• Do some homework!  Buy an herb book. Read about a few different herbs. Start with Echinacea, Dandelion, Astragalus, St. Johnswort, Goldenseal, Valerian, Nettles, Red Clover, Siberian Ginseng, or Burdock. Take an herb class. Go see an herbalist. Use some herbal tonics (learn about them first).
• Talk to others about herbs. Buy a health or herb magazine! See what everyone else is talking about.
• Take an Aromatherapy Bath. Start with warm, salt water. Soak for 5 minutes. Add 5-10 drops of an essential oil. (such as Rosemary, Thyme, Juniper, Eucalyptus, Sweet Orange, Ylang Ylang, Lemon, etc.) Light a candle, relax and Enjoy! Soak for 20 minutes.

Healthy Eating Habits
It is not only What you eat, but also how, when, where, and why we eat that is important!

     1.   Chew Thoroughly! At least 50 times per mouthful. Chew till liquid, don't swallow chunks!
     2.   Always SIT when you eat and relax! Don't stand, watch T.V., talk on the phone, etc.
     3.   Avoid foods Too Hot or Too Cold! Avoid Ice in drinks, slows down digestion.
     4.   Avoid eating late in the day. Give yourself a 12 hour fast everyday. Don't eat after 8 PM.
     5.   Avoid Artificial foods, sweeteners, preservatives, colorings, all additives!
     6.   Avoid eating Fruits with other foods. They are best between meals or first thing in the AM.
     7.   Avoid drinking liquids with meals (only small amounts). They dilute stomach acids.
     8.   Select high quality foods! Eat organic, fresh foods, as close to nature as possible.
     9.   ALWAYS wash your hands before handling any foods, or eating meals! Reduces bacteria.
     10. Be grateful! Always pause to give thanks to all those involved in bringing you this food.

Herbal Cleansing Program

Adult bodies should consider doing an internal cleansing at least once or twice a year to flush out toxins and parasites in the body. We adamantly cleanse the outside of our bodies, but often overlook keeping the inside clean and the bowels functioning well. Most chronic degenerative diseases are the result of toxic build up. Regular short fasts are helpful (1-3 days per month), but I recommend doing a gentle, yet thorough cleanse first, especially if you haven't done one for at least a year.

I recommend posting this list up where you will review it everyday. Give yourself a star for everything you already do, and add a few things from each list per week to include daily. Over an eight week period you will start to see many health improvements! Incorporate these into your daily lives, and teach your families to do the same. Share it with a friend and do it together for more fun! Remember that our bodies are actually very ancient, trying to adapt to our recent "modern" lifestyles. As you can see from widespread cancers and other degenerative diseases, we need to live a healthy, natural lifestyle! We can easily remain healthy, vibrant, and vital into our older years if we take proper care of our bodies, mind, and spirit! It all starts with education. Learn as much as you can. The more you know, the more you GROW!

Jane Smolnik is an Intuitive Healer, Iridologist, Herbalist, Nutritional Consultant, and owner of Crystal Garden Herbs in Springfield, Vermont. For a FREE catalog of herbs, remedies, aromatherapy, flower essences, cleansing program, and more, please call (802) 885-5500. Jane is also a Licensed Avatar Master and teaches Avatar Courses in belief management and creation exercises for spiritual growth.