52 Primal Tips For

Healthy Living

Gary Collins, MS
 52 Tips
for Healthy Living
Thanks for subscribing to the Primal Power Method newsletter! We would like
to give you 52 Tips For Healthy Living as a free gift. These straightforward,
easy-to-follow tips are what we are all about at Primal Power Method.

To jump-start your life with a proven, straightforward exercise and nutrition program go to
www.primalpowermethod.com for more details. Decades of experience have culminated in
this common sense, real results approach.

Be Consistent – It’s hard to stay on top of all your fitness goals. To stay ahead,
1 schedule workouts into your everyday routine, and keep a healthy eating log.

Eat Breakfast – Studies have shown time and time again that people who eat
2 breakfast consistently have slimmer waistlines. Drop the pop-tarts and start your
day with two whole eggs, some tomato slices and a piece of Paleo Bread
(www.julianbakery.com).

Eliminate Sugary Drinks – Sodas, fruit juices and other processed, sweetened
3 drinks equate to hundreds of empty calories and sugar every day. Replace them
with water or tea, and use natural sweeteners such as Stevia.

Use Stevia, Not Sugar – Stevia is an all-natural sweetener, has very few calories
4 and does not negatively impact your blood glucose levels.

Avoid White Flour – White flour-based products – think white breads, pastas,
5 and pastries – are overly processed and lack nutrients. They break down into sugar
in your body, wreak havoc on your health and increase the size of your waistline.
Just flat out avoid them.

Cut Out Trans Fats – Trans fats are typically man-made vitality-killers.
6 They cause a host of health problems from heart disease to insulin resistance
(a precursor to diabetes).

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 52 Tips for Healthy Living

Get Some Resistance Bands – Resistance bands are the most versatile,
7 portable and user-friendly type of exercise equipment. I offer the best brands
on the market (the same ones I use myself). For more information go to
www.primalpowermethod.com.

Surround Yourself With Like-Minded, Health-Conscious People – One of

8 the biggest hurdles in any workout or nutrition routine is inadvertent enabling and
subconscious sabotage by your family and friends. You have a far better chance of
achieving wellness goals when surrounded with fitness-conscious folk.

Stay Positive – Negative feelings can drag down your heart – and your health.
9 Your mind-and-body connection is very powerful. Use it to your advantage and
stay positive.

Don’t Purchase Health Products That Make Unrealistic Claims – The only
10 thing so-called miracle weight-loss products make thinner is your wallet. Save your
money or use it toward a gym membership or healthy food instead.

Avoid “Reduced Fat” Products – If you read reduced fat, low fat, zero fat, or
11 no fat – it’s a no go! Such products have had their healthy, vitality-boosting fats
replaced with sugar and chemical additives. Bottom line: avoid them.

Prepare A Week Of Workday Meals On Sunday – This way you will not be
12 tempted to dine out or to raid the vending machine because you didn’t have time to
pack a healthy lunch.

Make Sweets From Scratch – To satisfy an occasional sweet tooth, cake and
13 ice cream are fine… when they are homemade. With this rule, it’s difficult to cheat
by eating sugary carbohydrates. Plus, homemade treats are made from far healthier
ingredients than something pre-made that sits for months on a store shelf.

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 52 Tips for Healthy Living

Keep Healthy Snacks Handy – This tip is a lifesaver when you are on-the-go.
14 Stock your computer bag, purse, or gym bag with some nuts or a healthy protein
bar like the ones I sell at www.primalpowermethod.com for a far better eat-out
option than the overpriced, processed pseudo-foods in a convenience store.

Change Your Exercise Routine Regularly – You will definitely sacrifice

15 motivation (and results!) if you repeat the same workout over and over. Mix it up
and have some fun! Remember, playing with your kids or your dog is still exercise.

Break The Rules… Once In A While – Being in-shape does not mean you
16 can never nosh on a less-than-healthy treat. Make a date with your favorite food:
Pick one day during the week when you can enjoy it, guilt free.

Plant A Garden – It doesn’t take much space or time to plant a small garden,
17 even if it’s only a few herbs on your windowsill. An added bonus? You’ll get
sunshine-derived vitamin D and a bit of exercise at the same time.

Carry Water With You Everywhere You Go – Americans are full of sugar,
18 but somehow deficient in the one thing they can’t live without: water. To help
hydration and curb sugary soda intake, carry a stainless steel or BPA-free plastic
water container with you every day.

Keep A “Workout Survival Kit” In Your Car Or Workplace – Your go-to

19 get-fit kit should include a pair of workout/running shoes and exercise-appropriate
clothes. That way, no matter what the circumstances, you will always be able to get
in a quick workout – whether by going to the gym or by taking a brisk walk around
your office building.

Exercise Accidentally – Involve your family in fun games and take the tedium out
20 of exercise. Break the current computer and TV mold, and have a wiffle or kick ball
game in your front yard. You never know – your neighbors might come over and
join the fun!

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 52 Tips for Healthy Living

Walk Or Ride Your Bike To Work – Be creative in your exercise goals and trade
21 four wheels for two. Hop on your bike and save some gas, help the environment
and get some exercise. It doesn’t get any better than that!

Stick To A Structured Sleep Schedule – For better, more consistent rest,

22 get to bed by 10:30 pm and strive for seven to eight hours of sleep each night.

Write Down Bad Health Habits And Come Up With An Action Plan –
23 Putting a purpose to paper boosts the odds you will follow up on it. So if you
really want to achieve your goals, you need to write them down. How often do
you actually acknowledge the habits you have that hold you back? You might be
surprised at how easy it is to eliminate or change them.

Take A Healthy Cooking Course – Most Americans are only familiar with one
24 cooking appliance: the microwave. To have a healthy lifestyle, you must learn to
prepare meals for yourself and your family, without nuking your food. Homemade
meals are cheaper and healthier. A few extra minutes in the kitchen is one of the
best investments you can make in your long-term well-being.

Don’t Stress Out If You Miss A Workout Or Have A Day Off The Diet Wagon
25 – Sometimes we all get off track. But, what is done is done. Don’t stress about it.
Stress-related hormones like cortisol encourage extra fat storage and can make a
bad day worse. Just get back on track as soon as you can and remember that a
Workout Survival Kit (see #19) will enhance your chances of success.

Rescue A Pet – Take home a furry friend from a shelter. You’ll be doing something
26 admirable. Plus, pets can bring you great joy and improve your health. Trust me,
you will definitely get some extra exercise since Fluffy likes his walks!

Give To A Charity With A Cause You Believe In –This will not only make you
27 a better person, but will benefit your emotional wellbeing. Research has shown that
positive emotions (like happiness and fulfillment) help your body heal and function
better. Positive actions beget positive feelings, which lead to better overall health.

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 52 Tips for Healthy Living

Indulge In Daily Sunshine – Catching some rays helps release vitamin D in your
28 body, which is essential for health. You will also feel revived and ready to tackle
whatever the rest of the day has in store for you.

Get Grounded – Reinvigorate your feet by taking off your shoes and socks and
29 standing on ground or grass. As little as five minutes of outdoor barefoot time can
make a big difference in your day. Grounding helps eliminate free radicals that
promote inflammation in your body, and the best part is, it’s free!

Kick Your Caffeine Addiction – Constantly bombarding your body with

30 caffeine taxes specialized stress-triggering glands, leading to weight gain, belly fat
accumulation and irritability. Too much caffeine can also interfere with your body’s
absorption of essential minerals such as manganese, zinc, copper and calcium.
Try tea or water instead (see #32).

Join A Community Supported Agriculture (CSA) Group – CSA’s make

31 locally harvested organic fruits and vegetables available easily and affordably.
Contact a CSA in your area and ask about their ongoing food delivery programs.
Check out www.EatWellGuide.org or www.LocalHarvest.org/csa.

Drink A Cup Of Green Tea Every Day – Trade health-sapping coffee and
32 sugary sodas for a revitalizing cup of green tea. This powerhouse drink has many
health benefits and contains age-defying antioxidants, enhances your immunity
and boosts your metabolism.

Stop The Fad Madness – Fad diets and exercise equipment have no place in a
33 true health program. They never work in the long-term, so unless you only want to
be healthy for a week or two, save your money! Plus then you won’t have to worry
about fitting that oversized, get-you-ripped, make-you-beautiful-like-the-movie-star-
endorsing-it, ab/butt/chest-crunching contraption into the depths of your closet for
the next 20 years!

Primal Power Method :: www.primalpowermethod.com :: contact@primalpowermethod.com

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 52 Tips for Healthy Living

Focus On Nutrition First, Then Exercise – Don’t get me wrong: Exercise is

34 important, but without proper nutrition you are just wasting your time. The bottom
line? Eighty percent of your wellness results come from proper nutrition, so prioritize
food choices accordingly.

Eliminate Stress – Let’s face it, most of the stress we experience today is
35 self-created. Does it really matter if one of your Facebook friends didn’t invite you to
her third cousin’s, uncle’s, sister-in-law’s, three-year-old daughter’s birthday party?
A constant release of stress hormones causes chaos to your health and thwarts
your exercise efforts. Take a deep breath, relax, readjust your perspective, and your
body and health will reap the benefits.

Banish TV And Internet Once a Week –You will be amazed how much
36 free time you have and how your stress levels will decrease without an ongoing
interaction with your TV, computer or smart phone. Eliminate mindless screen time
and you may just be able to fit in that training for the half marathon you always
wanted to do! Obviously this does not include using the computer for job-related
tasks – well unless you can pull off a mini-vacation too!

Set Realistic And Achievable Health Goals – There are two big reasons that
37 most people fall short of their weight loss and health goals. First, few people take
the time to write their goals down. Second, many folks make unrealistic goals such
as “I will have a supermodel’s body in seven days.” To dramatically boost your
chances of reaching your optimal health and weight, list your goals, and make them
simple and straight-forward. An example? “I will work out for one hour, three days
per week.” When it’s written down and within reach, it’s doable.

Eat Only When Hungry Not When You Are Bored – This is the best way to
38 keep blood sugar levels in check (and prevent excess fat storage!) This will also
prevent overeating and curb cravings for sugary snacks.

Don’t Be Afraid To Ask For Help – Changing your exercise or eating habits can
39 get complicated quickly. There is no shortage of conflicting information out there.
That is why I created the Primal Power Method, to make sure you have the facts.
My blog is filled with free valuable health related information, so check back regularly.

Primal Power Method :: www.primalpowermethod.com :: contact@primalpowermethod.com

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 52 Tips for Healthy Living

Celebrate Your Health Achievements – Once you reach one of your fitness
40 goals (see #37), reward yourself. This could be a simple as treating yourself to your
favorite dessert, or buying a new pair of slimmer jeans. An indulgence gives you
something to look forward to and keeps you motivated.

Toss Your Scale – In the beginning of a weight loss or health transformation

41 it’s a good idea to have a weight scale to measure your progress. However, once
you get on track and a healthy lifestyle becomes habit, a scale can become a big
distraction, and may cause unneeded anxiety. I’m more interested in your fitness
and wellness, not in a number on a machine. Instead, snap some photos to chart
your progress. Pictures give a visual representation of your progress. Once you get
rid of your scale, I’ll bet you will wonder why you ever had one.

Include Healthy Fats In Your Diet – Most Americans don’t get enough healthy
42 fats in their diet. Instead, most of us consume far too many unhealthy fats (like trans
fats and highly processed vegetable oils). The best fats for your health are virgin
coconut oil, virgin olive oil and real butter. The Primal Power Method Book outlines
exactly how and why. You can purchase the Primal Power Method book on my
website or on Amazon.

Join A Fitness Social Group – There’s no better way to stay motivated and get
43 some healthy encouragement and competition. There are several health-related
social groups around the country, but one of the biggest and most well known is
www.fittogether.com. It’s a great way to meet like-minded people and to find a
personal trainer in your area.

Choose High Quality Nutritional Supplements Specific To Your Needs

44 – There are literally thousands of dietary supplements out there (such as vitamins,
protein powders, and assorted wonder-pills). The majority are a complete waste
of money. Trust me – I used to make my living investigating the bad ones for the
federal government. That is why I only carry the highest quality supplements and of
course I use them myself, so you can rest assured I have your best health interest
in mind.

Primal Power Method :: www.primalpowermethod.com :: contact@primalpowermethod.com

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 52 Tips for Healthy Living

Smile More – This sounds pretty simple, but you’d be surprised how few folks
45 actually smile anymore. You’ll notice a profound difference in how you feel and how
people react to you when you greet them with a grin. Plus, smiling lifts your spirits:
A study conducted by the British Dental Health Foundation showed the act of
smiling dramatically improves one’s mood and keeps stress hormones in check.

Use Moderation With Any New Exercise Or Nutrition Program – It’s a sad
46 but familiar story: Individuals are so motivated to change their health or start a new
exercise program they quickly burn themselves out. To avoid getting derailed, start
off slow and let your body adapt. People who follow a path of moderation are far
more likely to maintain their new healthy lifestyle.

Do What You Love – This is not only true for health and exercise, but for life in
47 general. Most of us have heard this advice from the time we were kids, but how
many ever follow it? Take it from someone like me who fought this principle for
years before finally seeing the light. I would never trade what I do today for anything
else, because I truly do what I love! Have you ever noticed how happy people are
who do what they love? Enough said!

Simplify Your Life – For some reason we seem to think that more stuff and more
48 outward prestige will bring us happiness. The truth is, inner joy may rest with just
the reverse. Simplify your life, get rid of never-use-it-anyways clutter, downgrade the
fancy car you can’t really afford, and your mood and health will thank you for it.

Don’t Take Yourself Too Seriously – Life is short. Should you really care that
49 you accidentally burped during a business meeting or tripped on the curb in front of
your friends? Honestly, what do small, embarrassing moments mean in the context
of life’s big picture? Dust yourself off, say “excuse me,” and laugh at yourself.
People will find it refreshing and laugh along with you! Look for more ways to turn
little lemons into laugh-filled lemonade.

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 52 Tips for Healthy Living

Go Organic – Today most foods are either dowsed with, or grown in, a chemical
50 bath. This impacts our collective health tremendously. By eating organic foods will
you not only stop pumping your body full of chemicals, but you will support small
farmers and help the environment in the process – a win win!

Get Rid Of Things That Negatively Affect You – Emotions directly affect your
51 health and well-being, so if something is always dragging you down, remove it from
your life. If some social media website continues to consume your time, but gives
you little enjoyment, why bother? Delete the account and move on! You have better
things to do… like train for that triathlon you always wanted to do.

Enjoy The Outdoors As Much As Possible – There’s no better way to clear

52 your head and get moving. When you are outdoors physical activity such as walking
is an innate reaction. Head into the open air and get some exercise without even
thinking about it.

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