12 Principles to Guarantee a Healthy Mind and Body


The term “aerobic” means “with oxygen,” and refers to moderate exercise sustained over a period of time. Your aerobic system gives you your endurance, and it encompasses the heart, lungs, blood vessels and aerobic muscles. If you condition your metabolism to operate aerobically, and supply it with proper diet and exercise, you burn fat as your primary fuel.

While exercise is a vital part of your weight loss efforts, it is important to understand that the benefits of exercise impact your mind and emotions as well. In one study on sedentary adults with major depression, the participants were split into four groups. The first group exercised under supervision, the second exercised without supervision, the third took antidepressant drugs without exercising and the fourth took a placebo medication without exercising. The results were revealing: Patients in the exercise and antidepressant groups enjoyed higher rates of remission than participants in the placebo group. The study concluded that exercise therapy is generally as beneficial as antidepressant therapy for major depression and is clearly vital in learning how to have a healthy body.


1. Build your base by doing 30 minutes of quality exercise 3-5 times per week (walk, run, swim, bike, take a high-intensity interval training (HIIT) or spinning class, etc.)

2. Understand your ideal aerobic training heart rate: 180 minus your age

3. Create a training plan: Once you have a base established, craft a regimen that will take your health to the next level

4. Make it fun: Add elements to your routine (music, friends, a change of environment, a compelling race, etc.) to motivate you to follow through


Consume the foods that will serve your body, and not the other way around. Nourishment is a very important aspect of maintaining a healthy mind and body.



1. Adhere to the previously stated rules of healthy eating (water-based foods, alkaline foods and essential oils)

2. Drink water before or after your meals, not during

3. Properly combine your foods (eat fruit only on an empty stomach; do not eat carbs and proteins together; eat green vegetables/salad with proteins or with carbs; do not combine fats with proteins)

4. Eat in a relaxed state

5. Eat comfortable amounts of food (eat less so you can live longer to eat more!)

6. Eat organic (foods free of pesticides, antibiotics, growth hormones)

7. Watch the “Flash Flood Sugar Effect”

8. Keep your Glycemic Index below 55

9. Create your Ideal Food Pyramid: 70% of your diet must be live foods, 10% plant-based proteins or quality fish, 10% carbohydrates and 10% quality oils

10. Use Supplements

11. Create the base: Follow a daily regimen with the 7 Vital Nutrients for a foundation of health

12. Challenge and grow: Complete a periodic cleanse of your internal organs and body

13. Celebrate and reward: Supplement for specific conditions and maximize your results