The Beginner's Guide to Natural Living
The ultimate healthy lifestyle guide on how to prevent disease, lose weight, improve energy and live vibrantly.
  
 


The Natural Guide
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Dr. Angela Agrios, ND
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Dr. Angela Agrios, ND
My very talented Naturopathic Doctor
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Exercise Regularly
Abridged Version

Exercise Introduction
Most of us know that regular exercise is good for our health. Unfortunately, most of us don’t do it, to our detriment. Record numbers of Americans are now dangerously obese, due to a combination of poor diet and lack of exercise. Every health book, and every success book, tell us that if we want to be healthy and successful, we must exercise at least 20 to 30 minutes a day several times a week. Exercise gets the blood moving, the muscles working, the energy flowing and the toxins leaving.  Exercise is grounding.  Exercise is weight-reducing. And exercise will keep you feeling strong and motivated.  The good news is that as difficult as it may seem to get started, you’ll find that nearly everyone agrees that once you do, you’ll want to continue.  It’s a health building and success-making habit that will change your life forever. 

Health Benefits
Regular exercise can lower your resting heart rate, which means your heart pumps more blood per beat and is not overworking when you are at rest. Exercise can also lower or help control your blood pressure, and reduce your total cholesterol, lowering the LDL while increasing the HDL. It also reduces the amount of bad fatty acids in your blood, and improves the functioning of your immune system. Exercise reduces the risk of heart disease and stroke, and increases insulin sensitivity to prevent against type II diabetes. You can look forward to less anxiety and depression, improved stress management, and better self-esteem, appearance, and sleep. Plus, regular exercise gives you the experience of goal-setting and the dedication necessary to achieve your goals. It’s a health-building and success-making habit that will change your life forever. 

Choose a Gym
While joining a gym is an added cost, remember that you are investing in yourself. You’ll find that today’s aerobic equipment has come a long way from traditional treadmills and stair-steppers. There are new, sophisticated machines at today’s gyms, like elliptical trainers, recumbent bikes, and rowing machines. They have digital tracking to monitor your heart rate, distance, effort and mileage. Even the treadmills and stair-steppers have been upgraded. They’ll tell you when you’re on target for fat-burning or cardio training. Most gyms offer a variety of fun aerobics classes tailored for various fitness levels. Consider working with a personal trainer who will create a custom program to help you meet your goals.  Now is the time to invest in a health-building and success making habit that will change your life forever. 

Aerobic Exercise
Technically speaking, aerobic exercise improves the body’s ability to acquire and deliver oxygen to its working muscles. Aerobic activities elevate heart rate and respiration for a sustained period. This improves the efficiency of the heart and lungs, helps to lose fat and control weight, and increases muscle and joint flexibility.  Aerobic activities are sustained physical activities such as bicycling, jogging, stair climbing, swimming, and of course, nearly all sports activities. Most gyms offer multiple aerobic options, including elliptical trainers, stationary bikes, rowing machines, treadmills, stair-steppers and music-based exercise classes. Adopting a regular aerobic exercise program, whether indoors or outdoors, will help to build your health and give you more success in life.


Live Naturally: Improve Your Health Today

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Anaerobic Strength Training
Anaerobic strength training activities are short in duration, and emphasize building muscle rather than burning oxygen. Examples of anaerobic activities include football, pushups, sit-ups, softball, and weight lifting. Strength training is anything that causes resistance against body movements in order to strengthen muscles. Building muscle is important because muscle mass helps to burn calories, instead of being stored as fat.  Strengthening major muscle groups helps to reduce the risk of injury, and allows daily tasks to be done with ease and efficiency. And most load-bearing exercises promote bone growth, thereby lowering the risk of Osteoporosis. Adopting a regular strength training exercise program, whether indoors or outdoors, will help to build your health and give you more success in life.

Endorphins – A Natural High
Regular exercise not only produces outstanding health benefits, it also gives a natural high thanks to an increase of endorphins. Endorphins are morphine-like substances that attach to opiate receptors in the brain, and the word “endorphin” means “morphine within.” When activated, opiate receptors block pain signals to the nervous system, providing the body with a natural pain reliever that also causes a euphoric effect. Twenty different types of endorphins have been discovered in the nervous system. Endorphins, however, don’t work for long periods of time because our bodies also make endorphin enzymes, which eradicate them. Nevertheless, regular exercise becomes nearly addictive for most people because of the endorphins, and that’s plenty reason enough to adopt this health building and success making habit that will change your life forever.

Chapter 1: Drink Pure Water
Chapter 2: Avoid Synthetic and Artificial Food
Chapter 3: Eat Organic Food
Chapter 4: Shop at a Health Food Store
Chapter 5: Eat Healthfully
Chapter 6: Take Potent Supplements (part 1)
Chapter 6: Take Potent Supplements (part 2)
Chapter 7: Detoxify Your Body (Part 1)
Chapter 7: Detoxify Your Body (Part 2)
Chapter 8: Exercise Regularly
Chapter 9: Build Your Chi Energy
Chapter 10: Use Natural Medicine (part 1)
Chapter 10: Use Natural Medicine (part 2)
Chapter 11: Visit a Holistic Dentist

Appendix: My Health Food Shopping List (Part 1)
Appendix: My Health Food Shopping List (Part 2)

Extra: How to Shop at a Health Food Store