Live HEALTHIER: Achieve Your Dreams through Healthy Living

1. Live H.E.A.L.T.H.I.E.R Senior Pastor & Overseer Management Trainer Motivational Speaker Internet Expert Web Developer Software Trainer Author of 4 books Life Improvement Coach To book Errol A Williams Contactwww.singlesdirect.net scholar.uk@virgin.net +44 07956 872 141

2. Live H.E.A.L.T.H.I.E.R • The human body is the channel through which most, if not all your dreams will be realised. Failing to keep it at its peak will reduce your effectiveness drastically. • To live a healthy life is a medicine in itself because many sicknesses are directly linked to our habits. • If we break the natural laws of the human body, we will suffer the consequences, for the proverb still remains, "You reap what you sow."

3. Live H.E.A.L.T.H.I.E.R • The human body is still the most intelligent, beautiful, sophisticated and perfect masterpiece of all creation. • No genius will ever be able to fully comprehend this miracle. We still remain baffled about the working of the human organs and cells. • Year after year we stumble across new discoveries. • If you wish to: be free from chronic stress, depression, anger, live longer, be happier and feel really great about yourself, you must live healthier.

4. Live H.E.A.L.T.H.I.E.R 12 systems of the body • Cardiovascular System • transportation of nutrients and gas waste • supports immune function • Digestive system • breaks down food into the building blocks for the body • Endocrine System • secrets hormones that regulate growth, metabolism and general body function • Immune System • portions of many different systems that fight disease • Integumentary system • largest sensory organ • vitamin D syntheses • protects deeper tissue • regulates fluid and blood loss • Lymphatic System • picks up fluids leaked from the capillaries • supports immune systems: houses white blood cells

5. Live H.E.A.L.T.H.I.E.R 12 systems of the body • Respiratory system • portions moistens and heats air • gas exchange • Skeletal system • stores calcium • frame work for the body • protects vital organs • produces red blood cells • Urinary system • get rid of nitrogenous waste out of blood • regulated electrolytes, fluid and pH balance • Muscular system • generates heat • creates movement • maintains posture • uses energy • Nervous system • sensory input • interpretation of input or thought • elicit and signal responses • coordination of muscles • Reproductive system • production off spring • production of hormones

6. Live H.E.A.L.T.H.I.E.R Healthy eating & drinking The first rule of healthy eating is to ENJOY your food! Eating healthily is all about getting the balance right.

7. Live H.E.A.L.T.H.I.E.R Healthy eating & drinking • This picture shows the types of foods to eat in the right proportions.

8. Live H.E.A.L.T.H.I.E.R Healthy eating & drinking • Eat plenty fruit and vegetables. • Eat at least five portions every day and remember, all types count; fresh, frozen, dried and juices.

9. Live H.E.A.L.T.H.I.E.R Healthy eating & drinking • Eat plenty bread, cereals and potatoes. • Choose wholemeal and wholegrain varieties to make sure you get plenty of fibre.

10. Live H.E.A.L.T.H.I.E.R Healthy eating & drinking • Milk and dairy foods must be consumed in moderate amounts. • These foods are a rich source of calcium but they can also be high in saturates so choose reduced fat and low fat varieties when possible.

11. Live H.E.A.L.T.H.I.E.R Healthy eating & drinking • Meat, fish and alternatives eat in moderate amounts. • Eat a good variety of the foods in this group, choose lean cuts of meat and avoid frying these foods.

12. Live H.E.A.L.T.H.I.E.R Healthy eating & drinking • Foods containing fat and sugar are to be consumed in small amounts. • Eat these foods infrequently or use small amounts. www.nutrition.org.uk

13. Live H.E.A.L.T.H.I.E.R Healthy eating & drinking • Water, Water, Water

14. Live H.E.A.L.T.H.I.E.R Healthy eating & drinking reset your cells Healthy Food Healthy Blood Healthy You Healthy Organs Healthy Cells

15. Live H.E.A.L.T.H.I.E.R Exercise

16. Live H.E.A.L.T.H.I.E.R Exercise • Reduces body fat • Increases lifespan • Oxygenates body • Strengthens muscles • Manages chronic pain • Wards of viruses • Reduces diabetes risk • Strengthens heart • Clears arteries • Boosts mood • Maintains mobility • Improves memory • Improves coordination • Strengthens bones • Improves complexion • Detoxifies body • Decreases stress • Boosts immune system • Lowers blood pressure • Reduces cancer risk

17. Live H.E.A.L.T.H.I.E.R Exercise • Exercise purges and detoxes the body of chemicals that make people depressed when they are stressed • Exercise leads to the generation of hormones which helps one to feel happy and leads to a feeling of well being and higher self esteem • No amount of right food can save you if you do not get off the couch and exercise • Exercise helps to improve blood circulation which reduces the toxin levels in the blood as well as improves the skin elasticity • Exercise for at least thirty minutes in a day and five days in a week has been proven to lower the risks of diseases like cancer, heart disease, depression, diabetes and cognitive decline

18. Live H.E.A.L.T.H.I.E.R Air • Many who practice breathing exercises regularly, especially singers will share with you how healthy they feel • Controlled breathing helps to cleanse the lungs completely from stale air and more importantly it re-oxygenates your blood cells • Breathing techniques also help to calm you down when you feel tense or nervous • On a regular basis, at least three times a day, try this well known breathing exercise • Breath in slowly for 5 seconds • Hold it in for 10 seconds • Then breath out slowly for 15 seconds • As you do this deep breathing exercise visualise stress leaving your body • You can do this deep breathing exercise ANYWHERE!

19. Live H.E.A.L.T.H.I.E.R Lack of sleep One third of our lives are spent sleeping Sleeping is as vital to our health and well-being as food, exercise and water Sleeping affects us mentally, emotionally, physically and spiritually The average person needs 7 to 8 hours of sleep per day for optimal performance People that do not get enough sleep are known to experience depression and other behavioural issues Good sleep promotes good health

20. Live H.E.A.L.T.H.I.E.R Lack of sleep • Effects: • Depression and anxiety • Mood change • Memory loss • Heart disease • Hypertension • Irritability • Slower reaction times • Slurred speech • Weight change • Fatigue • Energy levels • Concentration • Relationships • Health and safety • Our jobs • Tremors

21. Live H.E.A.L.T.H.I.E.R Lack of sleep • Personal habits: • Make sleep one of your number one priorities • Determine a set bedtime and awakening time • Avoid napping during the day • Do not allow yourself to lie in bed and worry • Consume a healthy diet • Exercise regularly • Avoid eating large meals before bed • If you think you may have a sleep disorder, call your doctor

24. Live H.E.A.L.T.H.I.E.R Teach others Some things in life are too important not to share and this topic is certainly one of them. One of the major causes of poor health is lack of knowledge. You cannot train others on the effectiveness of a healthier lifestyle until you have first educated yourself. Make it your duty to warn you family, friends and others of the dangers and benefits of a healthy or unhealthy lifestyle. Teach the children from an early age. Share it with your friends and family. Cry out and shout it from the mountain top, for great is the benefit of a healthier lifestyle. Do not give up, if they refuse to listen find more creative ways to communicate. Let them know that you are doing this for their longevity and because you love them. Do not be harsh or force them, lead the way, gently, patiently and by example.

25. Live H.E.A.L.T.H.I.E.R Teaching others

26. Live H.E.A.L.T.H.I.E.R Teaching others

27. Live H.E.A.L.T.H.I.E.R Medicine & vitamins Beautiful scenery to look at Oxygen in the air Family & friends Nutrients in food Harmful substances - Things around us • There are many good things around us that help us stay healthy.

28. Live H.E.A.L.T.H.I.E.R Bacteria & viruses Harmful chemicals Tobacco smoke Loud noises Chronic stress Harmful substances - Hazards • A hazard is anything in the environment that can hurt, kill or make you sick.

29. Source of contamination Contamination travels via air, food, water or soil Person comes into contact with contamination Contamination enters the body by touching, eating, drinking or breathing it in

30. Live H.E.A.L.T.H.I.E.R Harmful substances - Exposure 000 • The total amount of a hazard that comes in direct contact with your body.

31. Live H.E.A.L.T.H.I.E.R Harmful substances - Toxicity • Natural and human-made chemicals, that can enter our bodies and make us sick.

32. Live H.E.A.L.T.H.I.E.R Harmful substances Avoid: Smoking, Alcohol & Drugs. Open windows or turn on fan when you clean. Always wash fruits and vegetables. Store all hazards out of reach of children. Don’t use harmful substances that could hinder you from achieving your full potential. Be knowledgeable of the overall workings of your body, how it functions and what is best for it. Your body is fearfully and wonderfully made, therefore, do your very best not to allow harmful substances to destroy it.

33. Live H.E.A.L.T.H.I.E.R Illnesses

34. Live H.E.A.L.T.H.I.E.R Illnesses Stress is linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, liver cirrhosis, and suicide. USA Psychological Association, 2010 Graham Clarke, the National Health, Safety & Environmental Manager states: “80% of all modern diseases have their origins in stress.” Wimbush and Nelson (2000) predict that: 50%-80% of all doctor visits are due to stress-related concerns. This provides compelling evidence that chronic stress is a real epidemic.

35. Live H.E.A.L.T.H.I.E.R Illnesses In 2004, in the UK: 40 million working days were lost as a result of occupational injury and ill-health. £1.5 Billion per year in absenteeism. Most of them can be avoided. Laughing lowers stress hormones (like cortisol, epinephrine and adrenaline) and strengthens the immune system by releasing health-enhancing hormones. If you are suffering from any illness we recommend that you consult your doctor immediately.

36. Live H.E.A.L.T.H.I.E.R Energy • Energy is the power used to do work or to produce heat or light • Our body needs energy from food to: stay alive, be active, grow and keep warm • Cells need energy constantly to continue functioning • Living organisms need energy for growth and movement • Energy is the fuel of life

37. Live H.E.A.L.T.H.I.E.R Energy Energy in - food and drinks Energy out - activity Energy in +Energy out = Stable weight and lifestyle

38. Live H.E.A.L.T.H.I.E.R Energy Energy out - activity Energy in - food and drinks Energy in > Energy out = Weight gain

39. Live H.E.A.L.T.H.I.E.R

40. Live H.E.A.L.T.H.I.E.R Rest & Relaxation Some people find it extremely difficult to relax. They believe that every minute must be spent doing something towards their high priorities. Relaxing and doing nothing is not a waste of time because the body was made to relax. If you overuse your body it will burn out and breakdown. If you do not maintain your car how long do you think it will last? You must maintain your body if you wish it to go the distance. Relaxing your body refreshes it and helps to keep it at peak performance. Take a break, go on holiday as often as possible with your family, friends or by yourself. Relax or burn out.

41. Live H.E.A.L.T.H.I.E.R Rest & Relaxation • Set aside time to relax • Go for a walk • Spend time in nature • Connect with friends • Sweat out tension with a good workout • Write in your journal • Take a long hot bath • Light scented candles • Take up an hobby • Savour a warm cup of tea or coffee • Play with a pet • Work in your garden • Get a massage • Read a good book • Listen to music • Watch a comedy • Relax at the health club • Take a holiday

42. Live H.E.A.L.T.H.I.E.R Rest & Relaxation Rest restores and refreshes us when we are tired Rest repairs the body Rest gives more energy Relaxation give better sleep Rest enhances immunity Rest increase concentration Rest gives better problem solving abilities Rest and relaxation gives greater efficiency Rest decreases muscle tension Rest results in less headaches and pain Relaxation and sleep gives the heart rest by slowing the heart rate Rest reduces blood pressure Rest and sleep slows the rate of breathing, which reduces the need for oxygen Rest increases blood flow to the muscles Rest and relaxation ensures better emotions, less anger, anxiety and frustration