15 Steps to Healthy Body and Cells

It’s so exciting to realize that we can control the health of our body cells by proper diet and exercise!!! Based on what we put into our bodies we determine what our body will look like, be made of, and how well it will function. 

Tip* Print the sheet and make notes or tick off each point when you incorporate it into your daily routine.


  1. Make at least 65 – 75 percent of your food intake raw. Cooking food above 118 F or 47 C destroys about 83% of vitamin content, kills all enzymes which aid digestion, de-natures protein, and minerals become inorganic so that they cannot be used by our bodies.

  1. Eat whole grains rather than refined grains. Eating fibreless grains can have adverse effects on digestive health and elimination – eat foods as close to the way they are grown as possible.

  2. Drink only pure water – mineral, spring, distilled, reverse osmosis – and never drink with a meal. Tap water contains chlorine, fluoride, arsenic and many more pollutants that are harmful to the body. Avoid drinks made with tap water i.e. canned drinks, many alcoholic beverages. Drinking while eating dilutes the digestive juices!

  3. Drink enough water to cause you to pee often. Aim to pee at least every two hours. If the colour of your pee is not clear to pale yellow then you are not drinking enough.

  1. Eat light foods in the morning. A large fruit bowl, green smoothies, vegetable juices, fruit smoothies and gluten free oats are easily digestible and provide you with energy needed for the day.

  2. Minimize or avoid all meat and dairy products. They are highly acidic, difficult to digest, contain zero fibre and are high in fat. Many illnesses like Cancer, Heart Disease, Diabetes, Arthritis, Osteoporosis etc. have been linked to the high consumption of animal products.

  3. Avoid all products containing white sugar. Use a little raw honey, dates, coconut sugar, maple syrup or raw agave instead.

  4. Avoid all products containing white flour and table salt. Use Braggs Aminos or sea salt as a substitute, and gluten free flour or whole wheat flour instead of white flour.

  5. Use cold pressed vegetable oils stored in glass bottles instead of hydrogenated oils. Good quality fat is important for good health. Olive, hemp, flax, linseed and coconut oil all provide fuel and building blocks for our bodies. Eliminate hydrogenated oils found in margarines, biscuits and processed foods.

  6. Do at least 30 – 60 minutes vigorous exercise 3-4 times a week. Practise stretching i.e. Yoga, Pilates so that your joints and muscles don’t get stiff.

  7. Breathe! Air is the most important nutrients. Be sure to either take a 20 minute walk or consciously breathe deeper, every day.

  8. Avoid high intakes of alcohol, tea and coffee. These drinks affect the mineral stores in your body and don’t help you absorb minerals effectively. Have herb teas, dandelion root coffee, vegetable juices and Barley green powder in water instead.

  9. Chew all your food well, even liquid meals like smoothies & juices. Chewing food triggers saliva production which initiates digestion and also releases brain chemicals that decrease the feeling of hunger.

  10. Don’t eat the last 4 – 5 hours before you go to bed. (Your body priorities digestion over sleep so when your final meal is too complex, high in fat or too abundant you may have trouble sleeping well and getting the necessary rest and healing you need).

  11. Buy organic and locally grown food where ever possible. Organic food according to the USDA (2000) is food that is produced without synthetic fertilizers, pesticides, genetic engineering (GMO), growth hormones, irradiation and antibiotics.
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