Being Healthy with Alternative Health Modalities

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Women are infamous for giving all in everything they do. But between family and career commitments, there usually isn’t much left for you. This means that your health, peace of mind, and well-being can suffer leaving you feeling “stuck.” If you don’t care for yourself, how will you possibly meet the needs of others in your personal and professional life?


Alternative Health Modalities are all about naturally aligning the body, mind, and spirit so that they can function in harmony with one another. They’re about giving you the power to keep your life in focus. Alternative health modalities offer amazing benefits such as increased self-awareness, abounding peace, feelings of “centeredness,” and increased mental and physical health.

Being in the alternative health field for over 20 years, I’ve been providing guidance, support, and encouragement to begin to create a balanced life for my clients. With my help, you will find the means to succeed in life with optimal health. Since the best investment you can make is the time and energy you spend developing and maintaining good physical and mental health.

Mickey Mantle once said, “If I had known I was going to live this long, I would have taken better care of myself.” So an important question to ask is how long do you expect to live?

If your answer is a few weeks or months, well maybe you can go ahead and eat what you like, don’t bother exercising, keep on drinking and smoking, and don’t wear your seatbelt in a car… because it really won’t matter much. But if you are like me, you want to live to be at least 100 years oldprovided you can get there in good health and with a sound mind-then keep on reading.

 Now, to some extent, how long we live is determined (God’s will first) by heredity, but it is mainly a question of choice. Have you chosen how long you want to live? Are you committed to the lifestyle and self-discipline it will take to get there? Do you eat a well-balanced diet and keep an eye on your weight? Do you exercise regularly and get regular medical checkups at least once a year? How about getting enough sleep? Do you keep toxins like cigarette smoke and excessive alcohol out of your body? And most important of all, do you take accountability for your own health? If you do, and if your answers to these questions are “yes,” you are making a risk-free investment in yourself today that will pay great dividends in the future.


A Guide for Optimal Daily Nutrition:


Foods to Eat:

Breads and grains (6-11 servings daily)

  • Bread, pastas, pizzas, pancakes, muffins, bagels, pita bread (use whole-grain, whole-wheat flours, and add 2-3 tsp of unprocessed wheat bran to, or substitute oat bran for one third of all-purpose flour in homemade breads, muffins and other baked goods) .
  • Whole-wheat, whole-grain and bran cereal products
  • Buckwheat and stone-ground cornmeal
  • Rye bread
  • Whole wheat crackers or crisp breads
  • Oatmeal, oat bran, or grits
  • Barley, dry
  • Wheat germ
  • Whole wheat pasta
  • Brown rice

Eat raw or dried fruits and raw vegetables if possible – chopping, peeling, cooking, pureeing, juicing, and processing fruit and vegetables may reduce fiber content.


Vegetables (3-5 servings daily)

  • All vegetables such as asparagus, broccoli, Brussels sprouts, cabbage, carrots, greens (such as beet greens, kale, collards, Swiss chard and turnip greens), green beans, green pepper, onions, peas, potatoes with skin, Romaine, snow peas, green snap beans, pole beans, broad beans, spinach, squash, sweet potatoes, turnips.

Fruit (2-4 servings daily)

  • All fruits such as apple, apricot, banana, blackberries, blueberries, cherries, dates, fig, grapefruit, nectarine, orange, peach, pear, pineapple, prune.


Milk/dairy (2-3 servings daily) (Soy Milk)

  • Increase fiber in yogurt or cottage cheese by adding fresh fruit, whole grain or bran cereals.

Meat/meat substitutes (2-3 servings or total of about 180 gm daily)

  • All beans and peas such as adzuki, baked beans, black beans, fava, garbanzo beans, kidney beans, lentils, lima beans, pinto beans and split peas.
  • Smooth peanut butter and other smooth nut butters.
  • All meat (increase fiber in meat dishes like meatloaf, casseroles, by adding 2-3 tsp of unprocessed wheat bran or pinto beans, kidney beans, black-eyed peas, or oatmeal), poultry, fish, and eggs

Fats and snacks

  • Whole-wheat pretzels, baked tortilla corn chips or trail mix made with dried fruits.
  • Cakes, breads, and cookies made with oatmeal or fruit.
  • Bean dip

High Fiber Diet (the American Dietetic Association recommends 20 to 35 grams daily, including 6-8 grams of soluble fiber)

 A one day optimal menu

Wake Up early AM
8 to 12 ounces spring water

1 tbsp of Extra Virgin Olive Oil with a twist of Lemon (on an empty stomach)

* walk non stop in the house or up and down the stairs for at least 10 min – this will get your metabolism started.


3 egg whites and 1 whole egg and/or a 120 to 180 gm piece of broiled salmon

(the salmon should be wild, or at the least organic)
1/2 cup cooked oatmeal (not instant)
120gm cantaloupe OR 1/4 cup fresh berries
8 to 12 ounces spring water minimum, (more if desired)


120 to 170 gm grilled salmon or tuna packed in spring water
2 cups romaine lettuce
1 tablespoon extra virgin olive oil and freshly squeezed lemon juice to taste
120 gm cantaloupe OR 1/4 cup fresh berries
8 to 12 ounces spring water minimum, (more if desired)

Mid-afternoon snack

60 gm low-salt, sliced chicken breast OR 180 gm plain yogurt.
4 raw, unsalted hazelnuts
1/2 green apple
8 to 12 ounces spring water minimum, (more if desired)


120 to 170 gm grilled salmon
2 cups romaine lettuce
1 tablespoon olive oil and freshly squeezed lemon juice to taste
1 cup steamed asparagus, broccoli, or spinach dressed with a little olive oil
120 gm cantaloupe OR 1/4 cup fresh berries
8 to 12 ounces spring water minimum, (more if desired)

Before-bedtime snack

60 gm low-fat, low-salt turkey/chicken breast OR 180 gm plain yogurt.
1/2 pear or green apple
3 or 4 almonds or olives
8 to 12 ounces of spring water

* Take 15 min for yourself – pray, read, meditate or just focus on you.


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 This life is yours

Take the power

To choose what you want to do

And do it well

Take the power

To love what you want in life

And love it honestly

Take the power

To walk in the forest

And be a part of nature

Take the power

To control your own life

No one else can do it for you

Nothing is too good for you

You deserve the best

Take the power

To make your life




And very happy

Take the power

To reach for your dreams


* Poem by Susan Polis Schutz


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