How many times have you been told to just “eat right and exercise”? Understandably some part of you resists this advice,

especially if you’ve been plagued with chronic health problems

that have sapped your energy.


Rule 1. Pure air. You can begin with something as simple as spending time outdoors. Move fresh air in and out of your lungs. Move your attention from a TV or computer screen to a bird, a cloud, or falling rain. For some that will be a huge beginning. Others may be able to walk or swim, do stretches, and simple resistance exercises. The important thing is to get outside every day, rain or shine, for fresh air. Learn to breathe deeply to take oxygen way into your body. Incorporate this step into your daily life: walk instead of driving to the store or go for a walk with a friend instead of meeting for coffee. Keep your bedroom window open.  You will learn to listen to your own body. Experiment. See what feels good to you. Move out some preconceived ideas you have about your self and your body.

Rule 2. Sunlight. Exposing your face to sunlight for just 15 minutes will give you more than your daily requirement of 400 units of Vitamin D. Vitamin D ensures straight and strong bones with the proper proportions of calcium and phosphorus. It also wards against depression.

Rule 3. Temperance. Don't indulge in any one thing. Temperance, or balance, is a main theme of simplicity: Eat in moderation, exercise in moderation, and rest in moderation. Remember the rule: moderation in what is good for you and abstinence from the things that are not good (you can't be healthy if you keep walking through the mine fields).

Rule 4. Rest. Get plenty of rest each night and take at least one day a week to devote to communing with and worship of your Creator. This is a great day for families to spend time together. Everybody needs a break from all kinds of work, paid and unpaid. Your body and mind need rest and fortification in order to be healthy.

Your digestive system also needs to rest periodically. Your system needs about five hours to digest food completely. Some health enthusiasts do not advocate eating between meals because the digestive system never has a chance to rest. The theory is that all systems and organs, whether you see them or not, need rest. So, after healing the intestines on the SCDiet, periodically, eat a healthy meal and wait five hours before eating again. In between, you can drink all the water and fresh brewed mint tea (from the leaves – no additives) you want. After five hours, eat a full-sized meal and fill yourself with hearty, natural food.  Chew well and enjoy your food.

You want to rest not only your internal organs, but your whole body as well. You need at least seven hours of sleep. When you get up, eat a big breakfast, don't eat again for at least five hours, eat a big lunch, then have a light snack in the evening . . . all SCD legal, of course! Strive to make breakfast your heaviest meal, your midday meal the second heaviest, and supper the lightest.


Even little everyday lifestyle activities can provide health benefits similar to a traditional gym-based workout.  So, get moving by parking in the furthest space, climbing the stairs instead of taking the elevator or walking or stretching while you’re on the phone.  Balance on one foot while brushing your teeth.  Balance on the other foot while combing your hair.  Take your dog for a walk every day . . . or borrow your neighbor’s dog . . . or just walk your “inner dog.”
Brisk walking 30 minutes a day 3 days a week is recommended as the minimal exercise for a healthy heart.  The ULTIMATE health standard for exercise is 1 hour per day.  Even walking 30 minutes 3 times a week will keep weight down, lower cholesterol, strengthen the heart, and work off stress.  Even 10 minutes of cardiovascular activity 3 times a day has been found to be very beneficial. 


Experts say a great goal to help achieve good health is to accumulate 10,000 steps a day.  To help keep track, some people use an electronic pedometer, a palm size gadget that clips to your waistband and measures the number of steps you take.  MAKE MOVEMENT A WAY OF LIFE!


Rule 6. Water.  Water is free or inexpensive, so use it liberally. Drink at least 8 to 10 glasses of good filtered water during the day to hydrate and purge your system. Drink the water 30 minutes to 1 hour before or 1 hour after meals to prevent dilution of stomach acids, which help proper digestion.

Use water not only to keep your body clean, but as a tonic as well. Do this by taking a regular, warm shower and then, at the end, turning up the cold water. This wakes up your cells and keeps them functioning.

Water is also a perfect, natural cure-all for many ailments. When used by a doctor, it is called hydrotherapy. Here is an example of hydrotherapy in action. The next time you have a headache, keep the lid on your aspirin bottle. Headaches are caused by blood vessels swelling in your head. The pressure is what causes the pain. Put your feet in a bucket of the hottest water you can tolerate; this will cause a reflex reaction that causes the blood vessels in the head to narrow. Add a cold compress to the head to aid the blood to flow to the extremities and away from the head. The hot foot bath compresses the vessels and the cold pack on the head sends the blood away. Hot draws the blood to the area, and cold sends blood away - a reflexive relationship.



Rule 7. Nutrition. We are only as healthy as what we put into our bodies. According to current medical information, most of the degenerative diseases that plague modern America - heart problems, high blood pressure, certain cancers, diabetes and stroke - are primarily the result of improper diet. All cells and tissues in our bodies are formed by the foods we eat . . . and our ability to digest those foods.


The best way to take care of our bodies is also the simplest and, in the long run, most inexpensive (since you will save on medical bills): Eat food the way it comes out of the ground, with nothing added and nothing removed. In other words, eat no processed foods.


The whole foods are: Fruits, seeds, legumes, nuts, and vegetables, vegetables, vegetables.  Eat a variety of these food groups every week. Eat two servings of raw vegetable salad and two more servings of raw or cooked green or yellow vegetables daily. Eat cooked beans or peas three times a week, squash twice weekly, and a member of the cabbage family (broccoli, Brussels sprouts, cauliflower, kale) three times a week.


Research the cholesterol and low-fat myths and realize that fat is not the enemy it’s made out to be.  Eat no processed foods including anything packaged with hydrogenated or partially hydrogenated oils or fats and sugars.  Almost all packaged/processed foods contain hydrogenated oils or fats because it gives the food a longer shelf life.  They are the real enemies!  Read KNOW YOUR FATS, EVERYTHING YOU’VE EVER WANTED TO KNOW ABOUT FATS by Mary Enig to learn the real scoop.

Eat more good quality free-range chicken, turkey and wild game (these are lower in cholesterol and free of antibiotics); but limited amounts of fish (even those from deep sea waters are lightly contaminated now) and beef and pork.


Add foods high in Omega-3 Fatty Acids - farm eggs; nuts; salmon, mackerel, oysters, anchovies, herring, or shrimp (from deep sea waters only); lamb and beef organ parts from pastured animals. Most health enthusiasts recommend adding an Omega-3 supplement that is free of PCBs, mercury and lead.  Dr. Mercola is a good source of Krill Oil . . . a safe and healthy source of Omega-3.


Get your daily "dose" of homemade SCD lactose-free yogurt daily. One cup is sufficient but can have as much as three cups.


Rule 8.  Conversation.  Give your time to visit friends and family members and engage in meaningful conversation often. Get to know them and let them really know you.  Offer to give a helping hand with a project that’s important to them. Help a friend in need. Life is only meaningful when we give of ourselves.


Rule 9.  Faith.  Have faith in your Maker and take time to commune with Him daily and follow His commands for living a rich life. After all, He manufactured you and wrote  the  OWNER'S MANUAL for your life!


Rule 5. Exercise. Exercising in fresh air takes poisons and wastes out of the body. Fresh air from exercising fills cells with oxygen. Stretch outside every morning and find an enjoyable form of exercise that fits naturally into your day, such as bicycling or walking to work, meeting a friend for a regular walk or run, and so on. Just 15 minutes, twice a day, will make a tremendous difference!

Jethro Kloss, the author of the age-old bible on natural living titled "Back to Eden", faithfully went outside every morning, summer and winter (weather permitting) to do a certain number of jumping jacks. Afterward he would go into the kitchen for a glass of fresh orange or grapefruit juice. (The whole fruit is even better than the juice because it contains all the fiber you need to keep the digestive system working properly and doesn’t give the sugar surge and the insulin high that juice does.) He began every day with fresh air, brisk exercise, and a nutritious drink.

Kay Stence