10 Tips For A Happy And Healthy Life

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10 Tips for a Happy and Healthy Life

Author : Marian Hentea
Publisher :
ISBN 13 : 9781719852036
Total Pages : 32 pages
Book Rating : 4.8/5 (52 download)

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Book Synopsis 10 Tips for a Happy and Healthy Life by : Marian Hentea

Download or read book 10 Tips for a Happy and Healthy Life written by Marian Hentea and published by . This book was released on 2018-08-21 with total page 32 pages. Available in PDF, EPUB and Kindle. Book excerpt: Depression is one of the leading mental health diseases faced by the majority of the population today. Suicide rates are at an all-time high and the number of people who've had suicide tendencies at least once in their lifetime is also alarming. In such a world where people spend more time in front of a screen than with each other, we need more books like "10 Tips for a Happy and Healthy Life." 10 Tips for a Happy and Healthy Life is a comprehensive and reader-friendly book that guides you through the steps of leading a happy life. It is fun and interesting to read. The book is divided into a few chapters, each with its specific morals and lessons. The chapters are listed below, with a brief description of what each chapter is about: Life is Yours Life is a gift. You have complete ownership of your life. Start making healthy choices that keep you happy. Be Kind to Everyone Else What goes around, comes around. You can only gain inner peace and happiness if you're kind and compassionate towards those around you. Take Care of Yourself Self-care and self-love is a very important element required to lead a happy and healthy life, Finding Role Models Role models inspire you to do better and to become a better person. Learning to Take Risks Living life in your comfort zone won't get you anywhere and it definitely won't teach you the lessons you need to lead a happy life. Lead by Examples Be good to others, and they'll follow. Appreciate what you have We're often ungrateful for the things we are blessed with. It's time to look around and appreciate the things we have instead of complaining about the ones we don't. Keep Moving Forward Life cannot be lived while looking in the back mirror. While that may be required at times, you need to focus on the present and what's about to come. Surround yourself with awesome people The company you choose to have greatly determines how happy you'll be in life Plan your life Have some ambitions and goals in life so that you always have something to look forward to! So, what are you waiting for? Get this book now and discover your journey to happiness!

Becoming Ageless

Author : Strauss Zelnick
Publisher : Simon and Schuster
ISBN 13 : 1940358191
Total Pages : 257 pages
Book Rating : 4.9/5 (43 download)

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Book Synopsis Becoming Ageless by : Strauss Zelnick

Download or read book Becoming Ageless written by Strauss Zelnick and published by Simon and Schuster. This book was released on 2018-09-04 with total page 257 pages. Available in PDF, EPUB and Kindle. Book excerpt: Four secrets to looking and feeling younger than ever. Becoming Ageless presents a three-month, detailed diet and exercise plan to create a leaner, more muscular and happier you. Developed by business mogul and fitness buff Strauss Zelnick--founder of the private equity firm Zelnick Media Capital and president and CEO of Take-Two Interactive, the company behind blockbuster video games such as Grand Theft Auto and NBA2K-- the strategies contained in Becoming Ageless are the same tactics that allowed Zelnick to evolve from a skinny, out-of-shape business executive (a workaholic wunderkind who headed the film studio 20th Century Fox in his early 30s) to one of the world's fittest and most physically active executives who reached his best-ever shape in his late 50s! "If you believe my fitness buddies," Zelnick writes, "I have a body that's aging in reverse...And Becoming Ageless is filled with the amazing tips and unique principles you'd find if you trained with me."

The Chain of Happiness

Author : Marian V. Hentea
Publisher :
ISBN 13 : 9781720189510
Total Pages : 52 pages
Book Rating : 4.1/5 (895 download)

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Book Synopsis The Chain of Happiness by : Marian V. Hentea

Download or read book The Chain of Happiness written by Marian V. Hentea and published by . This book was released on 2018-09-09 with total page 52 pages. Available in PDF, EPUB and Kindle. Book excerpt: Depression is one of the leading mental health diseases faced by the majority of the population today. Suicide rates are at an all-time high and the number of people who've had suicide tendencies at least once in their lifetime is also alarming. In such a world where people spend more time in front of a screen than with each other, we need more books like "10 Tips for a Happy and Healthy Life."The Chain of Happiness is a comprehensive and reader-friendly book that guides you through the steps of leading a happy life. It is fun and interesting to read. The book is divided into a few chapters, each with its specific morals and lessons. The chapters are listed below, with a brief description of what each chapter is about:Life is YoursLife is a gift. You have complete ownership of your life. Start making healthy choices that keep you happy.Be Kind to Everyone ElseWhat goes around, comes around. You can only gain inner peace and happiness if you're kind and compassionate towards those around you.Take Care of YourselfSelf-care and self-love is a very important element required to lead a happy and healthy life,Finding Role ModelsRole models inspire you to do better and to become a better person.Learning to Take RisksLiving life in your comfort zone won't get you anywhere and it definitely won't teach you the lessons you need to lead a happy life.Lead by ExamplesBe good to others, and they'll follow.Appreciate what you haveWe're often ungrateful for the things we are blessed with. It's time to look around and appreciate the things we have instead of complaining about the ones we don't. Keep Moving ForwardLife cannot be lived while looking in the back mirror. While that may be required at times, you need to focus on the present and what's about to come. Surround yourself with awesome peopleThe company you choose to have greatly determines how happy you'll be in lifePlan your lifeHave some ambitions and goals in life so that you always have something to look forward to!So, what are you waiting for? Get this book now and discover your journey to happiness!

The Chain of Happiness

Author : M. H
Publisher : Createspace Independent Publishing Platform
ISBN 13 : 9781721971060
Total Pages : 52 pages
Book Rating : 4.9/5 (71 download)

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Book Synopsis The Chain of Happiness by : M. H

Download or read book The Chain of Happiness written by M. H and published by Createspace Independent Publishing Platform. This book was released on 2018-06-26 with total page 52 pages. Available in PDF, EPUB and Kindle. Book excerpt: Depression is one of the leading mental health diseases faced by the majority of the population today. Suicide rates are at an all-time high and the number of people who've had suicide tendencies at least once in their lifetime is also alarming. In such a world where people spend more time in front of a screen than with each other, we need more books like "10 Tips for a Happy and Healthy Life." The Chain of Happiness is a comprehensive and reader-friendly book that guides you through the steps of leading a happy life. It is fun and interesting to read. The book is divided into a few chapters, each with its specific morals and lessons. The chapters are listed below, with a brief description of what each chapter is about: Life is Yours Life is a gift. You have complete ownership of your life. Start making healthy choices that keep you happy. Be Kind to Everyone Else What goes around, comes around. You can only gain inner peace and happiness if you're kind and compassionate towards those around you. Take Care of Yourself Self-care and self-love is a very important element required to lead a happy and healthy life, Finding Role Models Role models inspire you to do better and to become a better person. Learning to Take Risks Living life in your comfort zone won't get you anywhere and it definitely won't teach you the lessons you need to lead a happy life. Lead by Examples Be good to others, and they'll follow. Appreciate what you have We're often ungrateful for the things we are blessed with. It's time to look around and appreciate the things we have instead of complaining about the ones we don't. Keep Moving Forward Life cannot be lived while looking in the back mirror. While that may be required at times, you need to focus on the present and what's about to come. Surround yourself with awesome people The company you choose to have greatly determines how happy you'll be in life Plan your life Have some ambitions and goals in life so that you always have something to look forward to! So, what are you waiting for? Get this book now and discover your journey to happiness!

Happy Gut

Author : Vincent Pedre
Publisher : Harper Collins
ISBN 13 : 0062362186
Total Pages : 244 pages
Book Rating : 4.0/5 (623 download)

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Book Synopsis Happy Gut by : Vincent Pedre

Download or read book Happy Gut written by Vincent Pedre and published by Harper Collins. This book was released on 2015-12-29 with total page 244 pages. Available in PDF, EPUB and Kindle. Book excerpt: Following the success of the bestselling Clean Gut and Wheat Belly comes this essential guide to improving digestive health from an expert in functional medicine—who reveals why everything that ails us, from fatigue to weight gain to bloating and bad skin, can be traced back to the gut, and shares his cleansing plan to help us reclaim our health. Dr. Vincent Pedre understands gut problems firsthand. He suffered from IBS for years before becoming an expert in functional medicine and learning how to heal his body from the inside. Dr. Pedre used his own experience to develop The Gut C.A.R.E. Program—an approach that draws from both Western and Eastern methodologies, combining integrative and functional medicine—that has a proven success record in his private practice in New York. Now, for the first time, Dr. Pedre makes his revolutionary plan for health and wellness available to everyone. Happy Gut takes readers step-by-step through Gut C.A.R.E.—Cleanse, Activate, Restore, and Enhance—which eliminates food triggers, clears the gut of unfriendly pathogens, and replaces them with healthy probiotics and nutrients that repair and heal the gut. Rather than masking symptoms with medication, he shows us how to address the problem at its core to restore the gastrointestinal system to its proper functioning state. By fixing problems in the gut, followers of Dr. Pedre’s program have found that their other health woes are also cured and have lost weight, gained energy, and improved seemingly unrelated issues, such as seasonal allergies, in addition to eliminating their chronic muscle and abdominal pain. Complete with recipes and meal plans including gluten-free, low-fat, and vegetarian options, a 28-day gut cleanse, yoga postures to help digestion, and testimonials from many of his patients, Happy Gut will help you feel better and eliminate gut issues for life.

The Nordic Guide to Living 10 Years Longer

Author : Bertil Marklund
Publisher : Greystone Books Ltd
ISBN 13 : 1771642920
Total Pages : 93 pages
Book Rating : 4.7/5 (716 download)

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Book Synopsis The Nordic Guide to Living 10 Years Longer by : Bertil Marklund

Download or read book The Nordic Guide to Living 10 Years Longer written by Bertil Marklund and published by Greystone Books Ltd. This book was released on 2017-04-29 with total page 93 pages. Available in PDF, EPUB and Kindle. Book excerpt: A Swedish doctor shares the secrets of Nordic health and happiness in this short guide to living a longer life. The Nordic Guide to Living 10 Years Longer is a pragmatic little book that channels the simple, healthy lifestyle of Scandinavia. Swedish doctor Bertil Marklund covers broad ground in just over one-hundred pages, providing a comprehensive guide to lifestyle choices, including sleep, diet, exercise, and the negative impact of stress; he also introduces the concept of lagom, a Swedish take on moderation. We can all adopt the ten tips outlined in the book without completely rethinking the way we live. With his practical advice, Dr. Marklund gives you the power to make a difference in your own life—today, and in the future.

Healthy Happy Vegan Kitchen

Author : Kathy Patalsky
Publisher : Houghton Mifflin Harcourt
ISBN 13 : 054437696X
Total Pages : 736 pages
Book Rating : 4.5/5 (443 download)

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Book Synopsis Healthy Happy Vegan Kitchen by : Kathy Patalsky

Download or read book Healthy Happy Vegan Kitchen written by Kathy Patalsky and published by Houghton Mifflin Harcourt. This book was released on 2015-04-28 with total page 736 pages. Available in PDF, EPUB and Kindle. Book excerpt: Over 220 recipes so delicious it’s hard to believe they’re actually vegan: “Brilliant and creative…So many things I want to make!”–Gina Homolka, #1 New York Times-bestselling author of The Skinnytaste Cookbook A diet free of animal products is a healthy choice, and it also means living a greener life and changing the world for the better—one plate at a time. Kathy Patalsky, creator of the popular vegan food blog Healthy.Happy.Life, read by millions, makes sure eating vegan is fun and delicious too. In Healthy Happy Vegan Kitchen, you’ll find flavor-packed recipes for Vegan Philly Cheese Sandwich, Ultra Creamy Cashew Veggie Pot Pie, Garden Veggie Frittata, and over two hundred more. Along with the inventive recipes, the book also includes guides to help “veganize” your kitchen with helpful ingredient and equipment information, cooking techniques for vegan staples, nutrition information, and wellness tips—making it the perfect book for both long-time vegans and newcomers alike.

The Miracle Morning (Updated and Expanded Edition)

Author : Hal Elrod
Publisher : Simon and Schuster
ISBN 13 : 1668060353
Total Pages : 304 pages
Book Rating : 4.6/5 (68 download)

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Book Synopsis The Miracle Morning (Updated and Expanded Edition) by : Hal Elrod

Download or read book The Miracle Morning (Updated and Expanded Edition) written by Hal Elrod and published by Simon and Schuster. This book was released on 2024-01-09 with total page 304 pages. Available in PDF, EPUB and Kindle. Book excerpt: Start waking up to your full potential every single day with the updated and expanded edition of the groundbreaking book that has sold more than two million copies. “So much more than a book. It is a proven methodology that will help you fulfil your potential and create the life you’ve always wanted.” —Mel Robbins, New York Times bestselling author of The High 5 Habit and The 5 Second Rule Getting everything you want out of life isn’t about doing more. It’s about becoming more. Hal Elrod and The Miracle Morning have helped millions of people become the person they need to be to create the life they’ve always wanted. Now, it’s your turn. Hal’s revolutionary SAVERS method is a simple, effective step-by-step process to transform your life in as little as six minutes per day: - Silence: Reduce stress and improve mental clarity by beginning each day with peaceful, purposeful quiet - Affirmations: Reprogram your mind to overcome any fears or beliefs that are limiting your potential or causing you to suffer - Visualization: Experience the power of mentally rehearsing yourself showing up at your best each day - Exercise: Boost your mental and physical energy in as little as sixty seconds - Reading: Acquire knowledge and expand your abilities by learning from experts - Scribing: Keep a journal to deepen gratitude, gain insights, track progress, and increase your productivity by getting clear on your top priorities This updated and expanded edition has more than forty pages of new content, including: - The Miracle Evening: Optimize your bedtime and sleep to wake up every day feeling refreshed and energized for your Miracle Morning - The Miracle Life: Begin your path to inner freedom so you can truly be happy and learn to love the life you have while you create the life you want

How to be Well

Author : Frank Lipman
Publisher : Houghton Mifflin Harcourt
ISBN 13 : 1328904784
Total Pages : 259 pages
Book Rating : 4.3/5 (289 download)

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Book Synopsis How to be Well by : Frank Lipman

Download or read book How to be Well written by Frank Lipman and published by Houghton Mifflin Harcourt. This book was released on 2018 with total page 259 pages. Available in PDF, EPUB and Kindle. Book excerpt: Now available in paperback, the holistic manual for everything you need to know to "be well," from celebrity health guru and NYT bestselling author Dr. Frank Lipman

Media Life

Author : Mark Deuze
Publisher : John Wiley & Sons
ISBN 13 : 0745680534
Total Pages : 413 pages
Book Rating : 4.7/5 (456 download)

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Book Synopsis Media Life by : Mark Deuze

Download or read book Media Life written by Mark Deuze and published by John Wiley & Sons. This book was released on 2014-01-23 with total page 413 pages. Available in PDF, EPUB and Kindle. Book excerpt: Research consistently shows how through the years more of our time gets spent using media, how multitasking our media has become a regular feature of everyday life, and that consuming media for most people increasingly takes place alongside producing media. Media Life is a primer on how we may think of our lives as lived in rather than with media. The book uses the way media function today as a prism to understand key issues in contemporary society, where reality is open source, identities are - like websites - always under construction, and where private life is lived in public forever more. Ultimately, media are to us as water is to fish. The question is: how can we live a good life in media like fish in water? Media Life offers a compass for the way ahead.

The Secrets of Happiness and a Healthy Life

Author : Ranjot Singh Chahal
Publisher : Rana Books Uk
ISBN 13 :
Total Pages : 34 pages
Book Rating : 4./5 ( download)

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Book Synopsis The Secrets of Happiness and a Healthy Life by : Ranjot Singh Chahal

Download or read book The Secrets of Happiness and a Healthy Life written by Ranjot Singh Chahal and published by Rana Books Uk . This book was released on 2023-06-07 with total page 34 pages. Available in PDF, EPUB and Kindle. Book excerpt: "The Secrets of Happiness and a Healthy Life: 10 Steps to a Happy Life" by Ranjot Chahal is a transformative guidebook that reveals the key to living a joyful and fulfilling existence. From Smileology and spreading joy to embracing the power of friendship and laughter, this book provides practical strategies and inspiring examples to unlock happiness in every aspect of life. Discover the secrets to cultivating a positive mindset and spreading happiness with "Smileology: 10 Ways to Unlock Happiness and Spread Joy." Learn how the simple act of smiling can have a profound impact on personal and interpersonal relationships. Boost your brain health and enhance cognitive function with actionable strategies and examples in "Strategies and Examples to Boost Brain Health." Unleash your full intellectual potential and optimize mental well-being through practical exercises and techniques. Ignite your imagination and embrace creativity with "Spark of Imagination with Inspiring Examples." Explore new ideas, think outside the box, and tap into your creative potential to find joy and inspiration in every endeavor. Experience the power of friendship and the joy of laughter, as well as the therapeutic effects of music and the importance of sound sleep and nutrition for physical well-being. Discover how giving and embracing nature can contribute to a happy and healthy life. In "The Secrets of Happiness and a Healthy Life," Ranjot Chahal presents a comprehensive and accessible roadmap to achieving holistic well-being, happiness, and a truly fulfilling life.

Infinite Possibilities (10th Anniversary)

Author : Mike Dooley
Publisher : Atria Books/Beyond Words
ISBN 13 : 158270726X
Total Pages : 320 pages
Book Rating : 4.5/5 (827 download)

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Book Synopsis Infinite Possibilities (10th Anniversary) by : Mike Dooley

Download or read book Infinite Possibilities (10th Anniversary) written by Mike Dooley and published by Atria Books/Beyond Words. This book was released on 2019-10-08 with total page 320 pages. Available in PDF, EPUB and Kindle. Book excerpt: The New York Times bestselling author, teacher, and speaker provides the next step beyond his immensely popular Notes from the Universe trilogy with this special 10th anniversary edition of the modern classic that contains even more enriching wisdom for living an abundant, joyous life. We create our own reality, our own fate, and our own luck. We are all filled with infinite possibilities, and it’s time to explore how powerful we truly are. With clear-eyed and masterful prose, Infinite Possibilities effortlessly reveals our true spiritual nature and exactly what it takes to find true happiness and fulfillment. Witty and intelligent, this is “the perfect book at the perfect time. It is full of wisdom, answers, and guidance—a unique combination that is guaranteed to help anyone during times of change and transition” (Ariane de Bonvoisin, bestselling author of The First 30 Days). This tenth anniversary edition features a new foreword by Bob Proctor and a new introduction from the author.

10 Keys to Happier Living

Author : Vanessa King
Publisher : Headline
ISBN 13 : 9781472233424
Total Pages : 0 pages
Book Rating : 4.2/5 (334 download)

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Book Synopsis 10 Keys to Happier Living by : Vanessa King

Download or read book 10 Keys to Happier Living written by Vanessa King and published by Headline. This book was released on 2017-12-26 with total page 0 pages. Available in PDF, EPUB and Kindle. Book excerpt: 'Happiness is not something ready made. It comes from your own actions' The Dalai Lama, patron of Action for Happiness. Vanessa King, positive psychology expert for Action for Happiness has created 10 key evidence-based actions that have been shown to increase happiness and wellbeing - at home, at work and in the world around you. If you have read The Art of Happiness, The Happiness Project or Sane New World, this book will be the perfect complement. We all want to be happy but what does that actually mean and what can we do in our everyday lives to be happier? Fortunately, psychologists, neuroscientists and other experts now have evidence of what really makes a difference and helps us to be happier and more resilient to life's ups and downs. In this book, Vanessa King of Action for Happiness has drawn on the latest scientific studies to create a set of evidence-based practical actions. They will help you connect with people, nurture your relationships and find purpose. You'll get ideas for taking care of your body, making the most of what's good and finding new ways to stimulate your mind. So here are the 10 Keys to Happier Living - ideas, insights and practical actions that you can take to create more happiness for yourself and those around you.

Top Tips for a Happy Healthy and Flourishing Life

Author : Loveleen Saluja
Publisher :
ISBN 13 : 9780956881700
Total Pages : 96 pages
Book Rating : 4.8/5 (817 download)

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Book Synopsis Top Tips for a Happy Healthy and Flourishing Life by : Loveleen Saluja

Download or read book Top Tips for a Happy Healthy and Flourishing Life written by Loveleen Saluja and published by . This book was released on 2015-10 with total page 96 pages. Available in PDF, EPUB and Kindle. Book excerpt:

Growing Young

Author : Marta Zaraska
Publisher : Appetite by Random House
ISBN 13 : 0525610197
Total Pages : 288 pages
Book Rating : 4.5/5 (256 download)

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Book Synopsis Growing Young by : Marta Zaraska

Download or read book Growing Young written by Marta Zaraska and published by Appetite by Random House. This book was released on 2020-06-16 with total page 288 pages. Available in PDF, EPUB and Kindle. Book excerpt: NATIONAL BESTSELLER A smart, research-driven case for why optimism, kindness, and strong social networks will help us live to 100. From the day her daughter was born, science journalist Marta Zaraska fretted about what she and her family were eating. She fasted, considered adopting the keto diet, and ran a half-marathon. She bought goji berries and chia seeds and ate organic food. But then her research brought her to read countless scientific papers and to interview dozens of experts in various fields of study, including molecular biochemistry, epidemiology and neuroscience. What Marta discovered shattered her long-held beliefs about aging and longevity. A strong support network of family and friends, she learned, lowers mortality risk by about 45 percent, while exercise only lowers it by about 23 percent. Volunteering your free time lowers it by 22 percent or so, while certain health fads like turmeric haven't been shown to help at all. These revelations led Marta Zaraska to a simple conclusion: In addition to healthy nutrition and physical activity, deepening friendships, practicing empathy and contemplating your purpose in life can improve your lifespan. Through eleven chapters that take her around the world, from catching wild mice in the woods of central England to flower arranging with octogenarians in Japan, from laboratories to "hugging centres," Marta embarks on an absorbing, entertaining and insightful journey to determine the habits that will have the greatest impact on our longevity. Deeply researched and expertly reported, Growing Young will dramatically change the way you seek a longer, happier life.

The Blue Zones Solution

Author : Dan Buettner
Publisher : National Geographic Books
ISBN 13 : 1426211937
Total Pages : 324 pages
Book Rating : 4.4/5 (262 download)

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Book Synopsis The Blue Zones Solution by : Dan Buettner

Download or read book The Blue Zones Solution written by Dan Buettner and published by National Geographic Books. This book was released on 2015-04-07 with total page 324 pages. Available in PDF, EPUB and Kindle. Book excerpt: Bestselling author Dan Buettner reveals how to transform your health using smart nutrition, lifestyle, and fitness habits gleaned from longevity research on the diets, eating habits, and lifestyle practices of the communities he's identified as "Blue Zones"—those places with the world's longest-lived, and thus healthiest, people, including locations such as Okinawa, Japan; Sardinia, Italy; Costa Rica's Nicoya Peninsula; Ikaria, Greece; and Loma Linda, California. With the audacious belief that the lifestyles of the world's Blue Zones could be adapted and replicated in towns across North America, Buettner launched the largest preventive health care project in the United States, The Blue Zones City Makeovers, which has impacted the health of millions of Americans since 2009. In The Blue Zones Solution, readers can be inspired by the specific stories of the people, foods, and routines of our healthy elders; understand the role community, family, and naturally healthy habits can play in improving our diet and health; and learn the exact foods—including the 50 superfoods of longevity and dozens of recipes adapted for Western tastes and markets—that offer delicious ways to eat your way to optimum health. Throughout the book are lifestyle recommendations, checklists, and stories to help you create your own personal Blue Zones solution. Readers will learn and apply the 80/20 rule, the plant slant diet, social aspects of eating that lead to weight loss and great health naturally, cultivating your "tribe" of friends and family, and your greater purpose as part of your daily routine. Filled with moving personal stories, delicious recipes, checklists, and useful tips that will transform any home into a miniature blue zone, The Blue Zones Solution is the ultimate blueprint for a healthy, happy life.

Exposed! 10 Secrets to Health and Happiness

Author : Anita Haque
Publisher : Xlibris Corporation
ISBN 13 : 1499075286
Total Pages : 51 pages
Book Rating : 4.4/5 (99 download)

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Book Synopsis Exposed! 10 Secrets to Health and Happiness by : Anita Haque

Download or read book Exposed! 10 Secrets to Health and Happiness written by Anita Haque and published by Xlibris Corporation. This book was released on 2014-11-21 with total page 51 pages. Available in PDF, EPUB and Kindle. Book excerpt: This booklet is Dr. Anita Haque’s secret daily tools of how she lives her life to experience maximum health, vitality, and happiness. Many of her patients have questioned her about how she stays in great health and in great spirits daily, which led her to writing this short book. This booklet is a quick and easy read to help you live a fuller and healthier life without any drugs, surgeries, or expensive tactics. The simplicity of her ten secret tips is refreshing to read and is easy for anyone to implement in their lives, if they are willing to live better and achieve more happiness.