10 Steps to Natural Beauty

1. Nourishment
- Fresh green salad three times per week. (No iceburg lettuce!)
- Eat a whole orange every night before retiring.
- Include sea salt in your diet. Eliminate table salt completely.
- Supplements: Flaxseed oil or flaxseed capsules (1 tablespoon or 6 caps with 1 Companion Nutrient daily), Metagenics MultiVitamin/Mineral Plus (2 after breakfast and 2 after dinner).
- Whenever possible, eat foods that are alive or have been alive recently!

2. Water
- Drink four to six glasses daily to ward off fatigue and hydrate tissues. (Tea, coffee, juices, et cetera are additions if desired.)

3. Exercise
- 15-30 minutes of exercise daily to oxygenate tissues and remove toxins.
- Sing for two 10-minute sessions daily to harmonize internal natural rhythms.

4. Exfoliation
- Skin brushing daily or application of exfoliating products to stimulate new tissue growth and clean kidneys.

5. Sleep
- Six to eight hours of sleep are necessary for regaining and rebuilding all body tissues; especially skin. (Do not eat a big meal or dense snack before retiring.)
- Keep plants in your bedroom.

6. Natural Light/Sunlight
- Get fifteen to thirty minutes of sunlight daily. Work and live in as much natural light as possible.

7. Massage
- Get a massage one to two times per month to release stagnant and trapped energy and increase nutrient circulation.

8. Practicing the Present
- Select a task that you do daily and do it “mindfully” (have your mind and attention fully engaged in what you are doing).

9. PersonalRejuvenation
- This is a daily period (can be as little as 15-20 minutes) where you are in solitude and silence. Include some breathing exercises, try the “counting breath” (inhale eight counts, hold eight counts, exhale eight
counts) or meditation.

10.Mind Nourishment/Environment
- Read books that inspire and motivate your highest ideals.
- Eliminate energy-draining and mindless entertainment.
- Remember; there is no neutral environment.