52 WAY PLAN FOR PERFECT HEALTH





1. Drink eight glasses of water a day.

2. Include two vegetables and one fruit in every meal.

3. Begin each meal with a raw vegetable salad.

4. Make a light snack of assorted sprouts.

5. Start the day with a glass of warm water and a dash of lime.

6. Use only fresh vegetables.

7. Once a week have only fresh fruits until noon, make lunch
the first meal of the day.

8. Eat only freshly cooked meals not refrigerated leftovers.

9. Include one green vegetable and one yellow vegetables n
every meal.

10. Go on a ‘juice fast’ for a day. Start with vegetable juice, and
sip fruit for lunch and dinner.

11. Kick the old coffee habit. Have a glass of fresh fruit juice
instead.

12. Cut out all deep-fried foods from your diet.

13. Cut down on high sugar products like soft drinks, ice-cream,
candy and cookies in your diet.

14. Never skip a meal, even if you ‘re on a diet. Eat a fresh fruit
or have vegetable juice instead.

15. Avoid beverages like soda, coffee, colas and so on.

16. Include high fibre foods – plenty of fruits, vegetables and
grains – in planning your diet.

17. Use salt in moderation.

18. Wash vegetables thoroughly in clean water before
chopping.

19. Stream or boil vegetables (rather than fry or sauté).

20. Retain peels of potato, cucumber, carrot and tomato while
cooking.

21. Do take a moment off to mentally list out the nutritional
value of the food you ‘re about to eat.

22. Don’t rush through your meals. Set aside enough time to
appreciate, enjoy and digest your food.

23. Make every meal an enjoyable experience. Set dishes out
attractively and chew slowly to appreciate the full flavour of the
foods you eat.




24. Choose to be radiantly healthy. Keep yourself inf ormed
about the nutritive value of every food you buy.

25. Shop for groceries yourself. Notice the look, feel and smell
of fresh fruit and vegetables and enjoy their intrinsic goodness.



26. Watch out for eating habits paired with emotional states,
like reaching for a chocolate when you’re depressed. Resist the
urge and eat fruit instead.



27. Eat popcorn (rather than chips) while watching a movie.

28. Sit at the table at meal times. Don’t read the paper or
review bills while eating.

29. Make it a point to have dinner with the entire family at the
table, and not in front of the TV.

30. Eat just to the point of the fullness. Don’t stuff yourself !

31. Stop smoking.

32. Restrict alcohol consumption.

33. Get a good night’s sleep, every night.

34. Enrol today in an exercise programme.

35. Take a brisk, 20 minute invigorating walk each morning.

36. Spend 10 minutes every morning and evening doing basic
stretches.

37. Do not use elevators when you can climb the stairs.

38. Enrol in a TM programme today.

39. Focus on your breathing. Take a deep breath, then exhale
slowly. Repeat a couple of times a day.

40. Learn to relax. Spend 20 minutes consciously relaxing each
muscle of your body.

41. Spend 20 minutes a day in silent meditation, prayer or
contemplation.

42. Learn the healing power of laughter. Watch a crazy movie,
recall a joke or read a funny book and laugh out loud.

43. Tap the powers of your sub-conscious. Relax your body for
20 minutes and project the’Perfect You’ on your mind screen.



44. Balance your lifestyle. Devote equal time each week to
work and fun.

45. Join kids in a sports activity and rediscover the joys of
childhood.


46. Do keep in touch with friends. Call up or visit them and be
at peace with the world.

47. Enrol in an activity (like dancing, swimming or roller
skating…) you never indulged in because you were afraid of
“what people might say”.



48. Forgive someone who you think has done you wrong and
cleanse your spirit of rancor.

49. Do a nice turn to someone you don’t know too well, but who
could do with a friend.

50. Spend a quiet half-hour chatting with your family.

51. Listen to soothing music for 15 minutes at least each day.

52. Read a great book once a week. .