What does it take to obtain and maintain optimal health? It depends greatly on what you eat, what you drink, and what you do. It also depends greatly on what you don’t eat, what you don’t drink, and what you don’t do. Here is some information I hope that helps someone.

First of all, I would like to say that I am no doctor nor do I have any degree in the medical field whatsoever. I am just a student of life and have learned much of this through studying and application. I am, however, in great shape. I wish to help someone out there if they take this advice. I want to again stress that this is only my advice and does not come through medical research.

Things you should do:

At the top of the list is hydration. Drink at least 5-6 12oz glasses of clean pure water every day. More is better. To some people, this sounds like a lot to drink, but trust me, it’s not. You need to stay hydrated to stay healthy. Also, you must make sure that the only thing in your water is water. Tap water is questionable at best. It could contain chlorine and fluoride as well as other additives. In my opinion, chlorine is for cleaning, not for drinking. Fluoride is a neurotoxin and under no circumstance should it ever be ingested. Recently, the Federal Government has reduced the "acceptable levels" of fluoride allowed in drinking water. I think it should be zero. I believe, that for years, the American people have been duped into thinking that fluoride is "good for them". I do not use fluoride, even in my toothpaste. There are a few brands out there that do not add fluoride.

Eat plenty of whole foods such as fruits and vegetables. The brighter the color of the fruit or vegetable, the better it is. As long as you’re not allergic to it, grains, like oats, wheat, and barley are also a great idea to keep you regular.

Most people don’t want to talk about it, but the more often you have a bowel movement, the better off you are.

Peanut butter is a terrific source of protein, but read the label before you buy it. If it says, "0 trans fats" on the label, but says, "hydrogenated, or partly hydrogenated oil" in the ingredients, that means it does have trans fats, and you don’t want it.

Some foods were given a bad rap in the past such as eggs or coffee. Eggs are actually good for you and are also a great source of protein.

Coffee is high in antioxidants and is actually good for you, in moderation.

Eat fresh fish and lean meats. Red meat is ok once in a while, maybe say, once or twice a week, but, for the most part, stick to lean meats such as wild fish or organically grown chicken.

You should also exercise. A lot of folks have trouble with this one, but you don’t have to strain yourself to adequately exercise. A brisk walk once a day will do. Just be sure to get that heart rate elevated for five or more minutes. In addition to making your heart and lungs stronger, it will help you to lose weight.

You should have plenty of supplements. It is ok to take vitamins and minerals. Experiment with them and see which ones make you feel your best. You might want to keep a log, for your own reference. However, again I stress, read the label. You might be surprised to find out how many foods have added artificial colors or even artificial sweeteners in the foods.

Things that you shouldn’t do:

Number one is don’t smoke! Cigarettes are the leading cause of preventable illness in the United States. If you are addicted and wish to quit, there are many products out there that can help. The best one that I have ever heard of is the electronic cigarette. I know people who swear by them. They say that they were able to totally give up cigarettes without any withdrawals. Yes, they still get the nicotine, but they are not breathing smoke in their lungs or any of the other toxic chemicals that are added to tobacco.

Don’t use artificial sweeteners, unless you are diabetic or cannot have regular sugar for some medical reason. Artificial sweeteners such as aspartame can actually cause lesions on the brain. Enough said about that.

Don’t use over-the-counter pain relievers such as acetaminophen. These pain relievers cause major liver damage. Don’t just take my word for it, look it up. The only over-the–counter pain reliever that I ever use is aspirin.

Don’t drink alcohol to excess. That means one beer maybe two and no more. Also, do not drink every day. Although, a medical study suggests that a glass of red wine every day is actually good for you.

Stay away from "Diet" anything. Just because it says "diet soda", or whatever, does not mean that it’s better for you.

Don’t cook your food at high temperatures, such as deep fried or barbeque. These foods taste good, but the high temperature cooking can make them more carcinogenic (cancer causing). Don’t eat processed foods.

You get the idea. Obviously eating whole, unprocessed foods, is much better for you then the drive-thru at many fast food places. Use your common sense.

It will benefit you greatly to keep these things in mind while you are grocery shopping.

Remember to read the label. If there are ingredients that you aren’t sure about, then look it up.

Your life is in your hands. Good health to you.