Did you know that your body is 60 – 75% water? Every organ and every function of your body is affected by the amount of water present.

HOW MUCH WATER?
How much water you drink has an effect on your health. An overdose can result in mineral imbalances and too little can cause dehydration, headaches or fatigue. As a general rule men should drink about 3 litres per day and women about 2.2 litres per day. Everyone is different and factors of bioindividuality, environment and lifestyle choices eg exercise, heat and humidity, working conditions etc play an important part of keeping hydrated.

WHAT TYPE?
Water comes in different forms including tap, bottled, filtered, distilled and alkaline ionized water. Consumption usually depends on cost and availability. In many places it is a privilege to have clean drinking water. Tap water can be toxic with chemicals used to purify the water. Bottled water is often used for
convenience and where the tap water is undrinkable. There are concerns about chemicals from the plastic seeping into the water and environment factors with the increase of plastic waste.

ADDITIONS TO YOUR WATER
The simplest, cheapest and fastest way for you to enhance your glass of water in the morning is to add lemon water. This will have long term health benefits and effects on the waistline. You can use limes also.

DAY 01
On day 1 try to be aware of walking more eg if you catch the bus each day get off a bus stop earlier than usual, if you go in a lift or on an escalator find the stairs and use them, if you drive a car be conscious to park a bit further away and walk a little more than normal. Failing all of these, just walk around the block, walk to the shops instead of driving, ask a friend to accompany you for an early morning walk or sunset meander.

01. SLOW ROLL DOWN.
Stand with a slight bend in your knees. Tilt your pelvis forward. Drop your head down, lean forwards a little and let your arms dangle. Start to roll down in slow motion by letting go of your upper back, then mid-back. Vertebrae by vertebrae. Hold for 5 seconds in the bent over position then slowly curl back up. Don’t forget to breathe!!! Repeat.

03.
Keep the position of exercise 2 and stretch your straight arms out in front of you and press down on finger tips. Hold for 60 seconds. Repeat exercise 2 and 3.

05. OPENING HIPS
Sit with your legs extended in front of you. Put a folded blanket under your buttocks if it feels more comfortable. Bend your knees and bring the soles of your feet together. Draw your feet as close to your body as possible and press the outer edges of the feet together. Keep your back straight and lean your upper body forwards. Hold onto your feet if possible. Hold for 60 seconds. Breathe in and out through your nose slowly.

DAY 01 : RELAXATION BREATHING
Breathing is frequently neglected as a resource. There is a lot of potential healing power in our breath, if we are mindful and intentional in the way that we breathe. According to experts, breathing with an exhale longer than an inhale allows the body to regulate itself and achieve a state of relaxation.

To do this
: Place your hands on your belly in a seated position (this can be done lying down, too), with both feet firmly planted on the floor. Inhale deeply and slowly through your nose, and notice your hands on your belly rising, as if a balloon were being inflated.
: As you exhale, your hands and your belly will gently fall. Once you are comfortable with this belly breathing, breathe in for the count to 5 and out to the count of 7.
: Like most things, the benefits of this will increase with practice and repetition on a daily basis.

• Water – unlimited filtered
• Herbal teas
  
• 1/2 cup greens such as kale or spinach
• 2-3 cup mixed chopped vegetables for
  example – carrot, red cabbage, fresh
  mushrooms, leeks and celery
  
• 1/4 cup dried shiitake mushrooms
• 15 g dried wakame seaweed
• 1 Tbsp peppercorn
• 1 Tbsp ground turmeric
• 1 bottle Braggs All Purpose Seasoning
  (from health food stores)
• A bunch of fresh coriander or other herb of your choice (optional)
• 4 lemons or 6 limes or therapeutic
  grade Lemon Essential Oil

• 12 celery stalks
• 14 Carrots
  
• 5 green apples
• 1 pear
  
• 1 piece of fruit – your choice
• 3 cucumbers
• Your choice of vegetables for Day 1
  dinner – cauliflower, broccoli, sweet
  potato, snow peas, spinach, etc
• 1 handful of almonds or your favourite
  nuts
• Sea salt
• Cayenne pepper
• Brussel sprouts

Extra virgin olive oil

• Sesame oil