Healthy Body And Mind

28th June 2019

Hi Everyone,

Its nearly the end of June and I’m putting in this context on working out as it is in line with my workout.

esearch demonstrates that the best weight reduction practices are cardio, HIIT exercises (high intensity exercises), and strength training, but which of these routines will have the biggest effect in you?

lose weight

“One of the biggest misconceptions when we talk about weight is that body activity leads to a significant loss of pounds. On average, people who exercise regularly keep their weight, but do not lose weight, “says the weight loss expert, Fatima Cody Stanford.

If you have recently started exercising, note that your body will respond distinctively to various exercises and preparing schedules. You may be surprised by the fact that there is no training that suits everyone. If you notice good results with the HIIT workout, it does not mean that someone else will notice the same thing – because all body and organism does not work the same way. Therefore, it is best to find the ideal training for your body and then only make the most effort to maintain the exercise routine.

lose weight

“I always tell my patients that when it comes to training, they should approach as if looking for a related soul. If you are worse than the very thought of doing exercises for your abdominal muscles, then crossfit is not the ideal training for you, Stanford.

She says that once you locate the ideal preparing for your body, you will before long begin to see positive outcomes. But, you should not forget that exercise is not the only factor that affects weight loss. You need to look out for the diet, get enough quality and long-lasting sleep and be active throughout the day.

lose weight

SaveHi here is a video I thought that might be of interest since I am looking at Cleansing my Arteries on a day to day basis.

8th May 2019

Eat for Cleansing your Arteries

1 Asparagus

2 Avocado

3 Broccoli

4 Fatty Fish

5 Nuts 2 handfuls per day. You can also use in your salads

6 Olive Oil

7 Watermelon

8 Tumeric

9 Spinach

10 Whole Grains – Oats, brown rice, Grain pasta, Grain breads.

Foods To Unclog Heart Arteries

1 Avocados

2 Pomegranate

3 Green Tea – 1 or 2 cups a day

4 Broccoli

5 Leafy Greens

6 Nuts

7 Apples

8 Cranberries

9 Tumeric

10 Olive Oil – cooking, making salad dressing

11 Garlic & Tomatoes

12 Whole Grains


Calcium and Vitamin D, Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth. Get the nutrients you need each day by adding these to your Food Plan.


Red Strawberry and Raspberry on White Ceramic Bowl
Yogurt is Fortified with vitamin D which is a good source 1 cup of Greek yogurt a day is full packed with calcium and has about 20% vitamin D that you need for the Day.


Milk I use Almond Milk in the Morning with my Cereal and Coffee, you can use Milk that is packed with a lot of vitamin D really worth it. Try to go for at least 3 cups of milk per day or try in a smoothie.


Just 1.5 ounces ( think a set of Dices) of Cheddar Cheese contains 30% vitamin D. But not enough for the Day vitamin D


Sardines have a lot of vitamin D and calcium. They taste delicious in Salads and Pasta dishes.


The vitamin D in eggs comes from the yolk, which contains 6 % vitamin D


3 ounces of sockeye Salmon has 1005 vitamin D plus also the Omega 3 for a healthy heart.


One cup of spinach contains almost 25% of your daily calcium plus, fiber, Iron and vitamin A.

8 Fortified Cereal

Fortified Cereal is one of the ways to get 25% of your vitamin D when you don’t get out in the sun, these are only some cereals.


3 ounces of a can of your daily dose of vitamin D is about 39% of your daily dose so make some Tuna salad and pasta dishes


One cup of collards like spinach is 25% Calcium, you can easily put it in your favorite dishes.


1 Go Darker With Your Greens.

Bok Choy, Chinese Cabbage, Kale, Collen Greens, Green Turnip are good source
1 cup of darker greens is 20% Calcium.

2 Sweet Potato

When baked in the oven it is a good source of potassium which is good for the bones.

3 Figs

Figs are a good source of Calcium, Potassium, and Magnesium eat 5 a day if you are going to try them out.

4 Salmon

One of the best ways to buy salmon is actually canned, make a Salmon pie with cheese on it or a Salmon Salad

5 Rich Spread

Almond Nutter with a little Salt

Crush some Almonds into a smooth paste with a little sprinkle of salt. Use 2 TBS of the spread on your toast or cracker. .

6 Milk From Plants

Almond Milk, Soy Milk, or Coconut Milk is good source of Calcium. Check labels to be sure on how much Calcium and vitamin D you are getting.

7 Vegetarian Protein

Tofu is a good source for those who are Vegetarian and only can have Tofu.

8 Prunes

When I get a packet of prunes I make sure I have 3 a day, otherwise I get sloppy number two’s


1 Refreshing fruit has a compound that can have effects similar to ED Meds on your blood vessels. It may even rev-up your sex drive. Watermelon is loaded with mostly water, the rest is with lycopene and anti-oxidant that’s good for your heart, prostrate, and skin.

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2 Oysters may boost your testerone levels and that can help with your sex drive. They are chock full of zinc. Make sure they are cooked and you know where they come from, and cooked properly.

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3 Men who drink 2 or 3 cups of coffee, which has caffeine a day were less likely to have erectile dysfunction. Caffeine helps boosts blood flow. Not a Coffee Fan, many Tea’s, Soda’s, and Sports Drinks also have Caffeine.

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4 Dark Choco can help your ticker, Choco can increase your blood flow and lower blood pressure. Also helps the body make more of nitric oxide which can with erections, and is in many ED medications.

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5 Nuts Walnuts is a good source of Vitamin E, Folic Acid, and Fiber. Have 2 handfuls a day.

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6 Juices Nutrients in Concard grape Juice also increases the amount of nitric oxide in your body. If not wild about drinking grape juice, try pomogrenate juice.

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7 Garlic you can eat them raw first thing in the morning. I prefer to cook mine with my food, 4 cloves per day.

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8 Leafy Greens, they are packed with vitamins, minerals, and Omega 3s

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9 Pepper Chillies, Cayenne, Jelapeno’s, habanero’s and other peppers that relax the arteries.

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10 Olive Oil, Extra Olive oil helps get rid of bad cholesterol in the body.

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Some of these notes are from a Health Website.


Woman Measuring Her Waist
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11th February 2019

Hi I have been doing a Food and Workout Plan for the last 3 weeks. The day after the first eating and workout I felt real good, I have planned my own Food Plan, by reading about other people who have done their own Food Plans. Which makes it real choice because its your own Food Plan. I have a Journal that I am keeping so that I know that I am able to go back and look at the progress I am making. I have measured my hips and I am 47 inches.
Will see what my progress will be in a couple of weeks and let you all know.

Hi everyone are you following my blog, Because it is winter and it is usually the time for soups and hot chocolate drinks.
Here is one Recipe I am trying out which is real easy


1 onion, chopped
2 garlic cloves, crushed
1 litre(1.8 pints) vegetable stock or water and vegetable cubes
750g (1.5lbs) vegetables of your choice (see below)
1 tablespoon (15 ml) olive oil
Season with salt and freshly ground black pepper
1 tablespoon (15 ml) fresh mixed herbs, e.g. chives,
parsley, marjoram, or 1 teaspoon (5 ml) dried herbs
Vegetables: chopped potato, sliced courgettes, sliced
carrots, diced pumpkin, chopped green beans,
frozen peas, broccoli florets, cauliflower florets.

Place the onion, garlic, olive oil, vegetable stock and vegetables
in a large saucepan. Bring to the boil and simmer for about
20 minutes or until the vegetables are soft.

Turn off the heat. Add the olive oil, seasoning and herbs.

For a smooth soup, liquidise in a blender or food processor or
hand blender. For a chunky, thick soup, liquidise half the soup
and return to the pan.

Serve with choice of bread


225 g (8 oz) red lentils
1.5 litres (2.5 pints) vegetable stock
2 carrots, sliced
1 onion, chopped
2 potatoes, diced
450 g ( 1 lb) chopped vegetables of your choice, e.g. swede,
turnip, parsnip, courgette, cauliflower, leek
Salt and freshly ground black pepper

Place the lentils in a large saucepan with the vegetable stock
and boil for 10 minutes. Alternatively cook in a pressure cooker
for 3 minutes then release the steam.

add the vegetables, bring back to the boil and simmer for a further
15 – 20 minutes until the vegetables and lentils are soft (or cook
in the pressure cooker for a further 3 minutes.

Season with salt and pepper.

Hi Everyone my Eating and Workout Plan is going well 4 or 5 weeks ago I measured my hips and found that my hips were from 47 inches around the hips to 46 inches and now a few weeks after have gone from 46 inches to 45:1/2 inches. I’m feeling good most of the time.

I was reading some tips on how to save some money, One of suggestions was instead of going to the gym, Work Out at home to save on gym fee’s, One thing I do suggest though is to make an appointment to see a Personal Trainer Once a month to help support your Workout Goals.

I intend to do this Next Month sometime.
Hi everyone today is Friday 1st March 2019 and as a treat, I have had half a Fish and a handful of chips,
finished by a Homemade Protein Bar and half a cup of frozen mixed berries.
I have just finished measuring myself around the middle part of my solar plexus and have read that I am 37 inches now around the middle of my solar plexus.
Thursday 14th March 2019
Hi I have been working out for a while now, and I am real happy with my progress. I have been doing a workout everyday. I am Making sure, I eat a nutritious meal each meal , and also have a 1/2 a cup of mixed berries after every meal, plus making sure to drink water before or after each meal and when working out. Plus having a Home made Protein Bar when feeling a bit piggish, or fruit or raw vege, which is not that much at all. I am doing a workout at least once a day, other time I will add in a walk. I am trying to make Yoga a morning routine as well which only takes 5 to 6 minutes to do.
I have measured around my middle solar plexus and I am now 21 inches, My hips measure 45 inches
I haven’t booked in with a Personal Trainer yet as it is been a real busy month with doing a Community Project voluntarily with the Community a stay in.
I am changing my Food plan for the rest of the month by adding Home made Muesli which I have just made.
If you are interested you can follow me as I Journey more into ways that help the body and mind.

9th April 2019

I measured my middle and around my hips, I am happy with the results, I am 41 inches around my middle and 44 1/2 inches around my hips I am keen to keep going. Today I started a new food plan, have made a soup and made my own muesli which is real good. I am going to do some bread muffins sometime this week, and also will look at making some Protein bars this week as well. I am doing a new routine of exercises which I found on a site which promotes healthy body.
I have decided to do for the rest of the month a workout from site called Healthwebsite. It includes exercises doing dumbbells, I did the first reps today, feeling good. Will be putting in a Walk tomorrow Morning and come home and put in a simple Yoga exercise for the Morning, before starting the rest of my Day. I make my own Muesli and have Almond Milk, with it. I usually have a 1/2 cup of mixed frozen berries , and a coffee. During the Day I have filtered water and 2 cups of green tea. For Lunch I have had a Cheese Omelette with Tumeric and a glass of water with 2 drops of Wild Orange, and 1/2 cup of mixed berries, I am drinking water out of a bottle which I have filled up with filtered water. I made myself a cup of green tea. For dinner I have had Gluten Free Buttered Chicken with Brown Rice. I have had 2 slices of dark chocolate. Yum I decided to make a big pot of Soup. It should last for the next couple of days or so. I have decided to get some multi-vitamins, Omega 3 tablets, and buy some Spirulina as it is a Super Food.
This should keep me with keeping well through the winter. I will also be making sure I do a dumb-bell exercise one or two times a week and will double the exercise since I like to sweat out, cause it makes me feel good, I will be eating other fruits on other days and also will be trying to put in a couple of salads a week to my Food Plan.
I will be keeping a Journal you can follow me along if you want to.

   Tips When Starting Out

 READY FOR SPRING WORKOUT SERIES - WEEK 4 || Health and fitness are a way of life. This is a lifestyle that's not meant to be started and stopped with the beginning and the end of a workout challenge or series. The more consistent you are with your workouts, the more successful you will be and the better you will feel. Be on the lookout for more seasonal fitness series to help keep you motivated, healthy and feeling amazing! Click through to download the success tools for week 4. Pin it now, ...

Some of these Tips are from a Health Site. Some of them I do myself.

1 Kick Bad Habits

2  Move More, Even If It is Just a Little Bit.

Start small: Walk 5 minutes a day for a week, then add another 5 minutes the next week, continue to add 5 minutes extra each week until you are walking 30 minutes a day.

3 Build a better plate, make half your plate veggies and fruit.                                                                                                   Wholegrain bread – brown rice                                                     Go Fish, Chicken, beans, and Nuts instead of Red Meat

Choose water, Coffee, or Herbal Teas instead of other drinks.

Eat most of your meals at home, take a packed Lunch and snack.

Not much Salt a small sprinkle will do.

4 Get plenty of Shut-Eye

Go to bed at the same time even on the weekends, Adults need 7 to 9 hours sleep every Night.

Manage Stress

Do things that make you happy

example gardening, yoga, playing music, creating art, Exercise, laughter, socializing, also can help.

5 Make new friends of all ages.

Volunteer, Clubs, Groups, Community Groups, Gyms.

Challenge your Mind

Crosswords, Chess, Reading, Keep learning and try new things to boost your brain-power.


Spinach                                 Radish                                              Kale                                        Broccoli                                            Cabbage green/red             Cauliflower                                      Chok Boy

Mackeral                                Halibut                                             Sardines                                Tuna

Flaxseed                                 Beans

Coffee                                     Dark Chocolate                              Cinnamon                               Tumeric

Strawberries                           Blueberries                                    Oranges                                   Raspberries                                   Plums                                      Cherries                                         Olive Oil                                   Cold Pressed Coconut Oil


 Almonds                               Cashew Nuts                                  Walnuts                                 Dark Chocolates                              Apple                                      Avocado                                          Blueberries                            Coffee                                              Cinnamon                               Oregano                                        kale                                          Sweet potato                                  Turkey                                     Eggs                                                Salmon                                    Shirataki Noodles                          Green Tea

Love Your Body And Your Mind


  How To Get Started

adult, athlete, body

Start with whatever activity you enjoy, like walking, jogging, biking or swimming, strength training, circuit workout. There are other activities that you can do to. Ask in your Community where you can go or phone your gym. Things like Yoga or Tai Chi are good options too because they work your body and relax your mind.

As you age, it is also important to do toning and stretching. To get stronger and flexible you might try, Squats, Yoga                       Modified pushups with knee’s on the ground, Pilates, and Hand Weights.

Start with small, easy moves and do more as you are able to do when you want to increase your exercise.

From Health Group


The Tests you need depend on things like your age, gender, family history, whether you smoke, or exercise.

Cervical Cancer                                                                                 Colon Cancer                                                                                   Breast Cancer                                                                                  Prostate Cancer                                                                              Osteoporosis

You may also be able to prevent these diseases from happening.  By taking steps to help you keep a Healthy Body and Mind. It Does Happen.

I had a lump in my breast that was undiagnosed by doing a Mammogram. I felt there was something wrong with my body still after having a Mammogram. I went back to the doctor who was really helpful. She went to talk to a Senior who advised her. To book me in for another appointment at a Specialist hospital for looking further into my complaint. I went for a thorough checkup on my breast. They first took me to a room where they took a Mammogram, they found nothing. Then took me to a room where I had an x-ray on my breasts, they found nothing wrong. I then was taken into a room with a bed and a machine called an x-ray scan. I could see everything on the Monitor that showed the inside of my breast. The Ph.D. left the room for about 5 to 10 minutes. Came back then proceeded to take shots of my breast, which I was really interested in the outcome, she told me that there was a lump, I asked her to show me where. She pointed her finger at the monitor and I saw a small white lump. After seeing this I knew they would want me to have an operation to take the lump out from spreading. I got the lump taken out a month later and the process of being healed took about 1 month and then I went to see the specialist at the hospital. The specialist said everything was looking fine. I asked her would it have grown bigger she said probably. I was so relieved that I listened to my body. I now have taken new steps to look after my Body and Mind to better my whole Wellbeing.

Any Questions Email me

[email protected]


Warm-ups first

 Stretch your body

15-20 Wall pushups.

Followed by brisk 2 min pumping your arms.

1                             Straight Leg Raises

Lie on your back on the floor or another flat surface, bend one knee and place your foot flat on the floor. Keeping the other leg straight, raise it to the height of the opposite knee.

Repeat 10-15 for three sets

2                             Hamstring Curls

Lie flat on your stomach. Slowly bring your heels as close to your butt as you can, and hold that position for 10 seconds. Do three sets of fifteen. You can also do this exercise standing while you hold onto a chair and lift one leg at a time. When this becomes easy you can add ankle weights. Slowly increasing the weight from 1 to 3 to 5 pounds.

3                          Prone Straight Leg Raises

Lie on your stomach with your legs straight, Tighten the muscles in your bottom and the hamstring of one leg, and lift it towards the ceiling, hold 3-5 seconds lower, and repeat. Do 10 to 15 lifts towards the ceiling, and switch to other Leg. You can add ankle weights as you gain strength. you shouldn’t feel back pain.

4                          Wall Squats

Stand against a wall, your feet about shoulder width apart, slowly bend your knee’s and keep your back and pelvis against the wall, hold for 5-10 seconds, Don’t bend too deeply, if you feel pressure or discomfort in your knee’s change your position. Repeat the exercise and try to hold the sit position a few seconds longer each time.

5                               Calf Raises

Slowly raise the heels as high as you can, then lower. Do three sets of 10-15. When it becomes easy to lift one foot slightly off the floor, with all your weight on the other foot.

6                         Step Ups

Place one foot on a step bench, platform, or the lowest step on a staircase, or the lowest step on a staircase, keep your pelvis level, bend your knee and slowly lower the opposite foot to the floor. Then rise back up. Repeat 10-15 times. Then switch legs to easy. Use a higher step or touch your heel instead of your toe.

7                        Side Leg Raises

Lie on side with your legs stacked. Bend the bottom leg for support, straighten the top leg and raise it to 45 degrees, hold for 5 seconds lower and relax briefly, then repeat 10-15 times. Switch sides and start the same procedure. Want to try a different spin on the move? Point the toe of your upper leg slightly towards the floor as you raise it.

8                              Leg Presses

Do three sets of 10-15 reps.


These exercises should cause no pain in the muscles or joints. Before you start any Exercise routine Check with your Doctor first, or you can just do it anyway.  Start slowly and reap the benefits.

These Exercises are for any Age.