By The Grace of G-d
Towards Happiness / Wellness
Keeping It Simple!
Steps designed By Rabbi Zevi Wineberg using Jewish wisdom/mysticism &
Dr. Michael Sokol M.D. (Board Certified Internist, Endocrinologist, Psychiatrist)
ESTABLISHING BETTER HABITS
Stage 1 – 1 Month
Creating A Sense Of Positivity
1. Gratitude –
Count Ten Blessings Every Morning – Ideally As Soon As You Wake Up.
Your First Conscious Thoughts Of The Day, Become Your Daily Train Of Thought!
As Your Brain And Heart Perceive Blessings, Your Perception Of A Positive Reality Develops.
Time To Benefit – Within Few Weeks
Benefit – Reduced Anxiety – Positivity… and Attracting Positivity!
2. Greet Others Pleasantly
As Rabbi Shamai says, “Bisever Panim Yafois” – “With a pleasant demeanor/Give off good vibes”😀
Rabbi Yishmael says “Hevei Mikabel Es Koil Ha-adam Bisimcha” – “Greet everyone joyously” 😀
Pirkei Avos (Ethics of our Fathers Chapter 1 – 15 – Chapter 3 – 12.)
It’s natural for those around you to mirror you, so when you express pleasantness and a sense of positivity, they are more likely to do the same.
Time To Benefit – Quite Soon
Benefit – Giving / Feeling love – Increasing joy – Less problematic relationships
MEDITATION TO INCREASE UNITY
To be complete before G-d, we need to consider ourselves incomplete – like half a coin… only through unification with another (your other-side of your coin) are we then complete.
So contemplate “Every other is my other half.”
Each and every person like many flowers in a Garden – like many lights in a theatre – like many instruments in a symphony, has a unique talent / skill.
Part of our Divine mission is to realize what it is – Together We Make Music.
Wellness / Health – 2 Steps
1. Exercise: Exercise a minimum 30 minutes Daily (not 3-4 days a week…)
Exercise means as long as you are moving for the purpose of exercising.
Time To Benefit – Weeks
Benefits: See 7 Benefits From Mayo Clinic* May 11, 2019
Summary of Benefits:
Exercise controls weight & combats negative health conditions and diseases including
- Poor sleep
- Metabolic syndrome
- High blood pressure
- Type 2 diabetes
- Many types of cancer
2. Diet # 1 / Healthy Eating (see Harvard Nutrition*)
- Eat as much as you want of raw foods. (Based on the longest and from the largest studies by Harvard, having (mainly insoluble) fiber in your diet (5 servings…) gives you a 40%!!! reduction in cancer and heart disease (the two leading killers – Please read this statement more than once.)
- The body always is both getting healthier (or sicker… in fact getting and killing cancer… and more effectively…) based on what we eat!
- Avoid meat… – and more than 40 grams of animal protein daily (obviously processed cold cuts… the nitrates are as bad as cigarettes.) (Evidence suggest but does not conclusively prove that diets reducing animal protein protects from cancer – evidence does prove that one should not eat animal protein cooked on high temperatures or charcoaled (burnt.)
- It goes without saying avoid sugar and processed foods (the more added fats and sugars, the higher mortality rates go up.)
Diet 2 Intuitive Eating
- Eat when you are hungry.
- Never overeat.
- Listen to your stomach.
Feel free to be social without eating (you will not offend anyone by not eating, as long as you are actively engaged with them.)
Many times what you are feeling is thirst… – even though this diet allows you to eat anything, by managing your weight with non-caloric beverage, you come out ahead.
Time To Benefit – Months
Benefits – Based on Harvard and CDC: 70% lower risk for the leading killers, of heart-attack, stroke, cancer – not to mention a host of others – is it worth it…?
Department of Preventive Medicine and Public Health at the University of Navarra in Pamplona, Spain analyzed the consumption of highly procced foods and morality (highly processed is added sugars and fats).
Here’s what they found:
A higher consumption of ultra-processed foods (>4 servings daily) was independently associated with a 62% relatively increased hazard for all cause mortality.
For each additional serving of ultra-processed food, all cause mortality increased by 18%.
STAGE 2 Towards Meaning & Contentment – 3 Months
# 1. A Happy Person Must Make Time For “Inspiration” as well as being able to take pride in their daily work / “perspiration.”
To Increase Your Inspiration we have many opportunities:
First Our Personal Space/ Cleanliness
1. Attend to your body daily, and make sure you are as presentable as possible – no matter what you expect to do today.
2. Cleanliness and orderliness should be applied not only to our body but our living and working spaces.
We need to create personal pride in making such spaces pleasurable.
Inspiration Times / Routines:
1. Daily Prayers / “Davening”
Set Aside (if possible going to Minyan) a dedicated space and time, when you will Daily Pray / “Daven.”
This is the secret of Jewish Davening – by slowly saying the words – ideally also comprehending the words – your brain gets relaxed and if your lucky, inspired.
(If you are not Jewish, you should devise a ritual (could be saying what you are grateful for and asking G-d for help – could be reading psalms… – the main thing is the habit.)
2. The Jewish concept of Shabbat/s is a dedicated break in time from our usual daily routine, allowing us to focus on our non-physical existence and enhance our relationship with G-d.
It goes without saying, the traditional way to celebrate Shabbat/s and the Jewish holidays enhance pleasure / joy (see Chabad.org for more info.)
Kashrut/s / Mitzvahs (Divine Biblical Commandments.)
3. Following the rules of Kashrut/s Tempers Your Ego, As Do All the Mitzvos / Divine Biblical Commandments.
Ironically by maintaining self-control, say on what you eat… as this humbles the ego, a person feels less egotistical… hence less entitled… hence less upset by not getting whatever desires come their way.
By limiting our physical expectations we are less likely to be frustrated with physical events in our life.
For Gentiles, G-d has given the Seven Nohaide Laws (see Noahide.org)
Every night before you go to sleep a. say, “I forgive anyone who has ever insulted, disparaged, hurt me, intimidated me, whether in this or a previous lifetime.”
(Forgiving is associated with a 30% reduction in blood pressure – a major cause of illness!)
b. This is a good time for a “Personal Debriefing;” to reevaluate one’s behavior during the day and what can be done in the future to decrease the chance of negative events and increase the chance of positive events and improved behavior.
# 2. In addition we need to know who we are – we have many hats –
Ask yourself: What roles am I serving for myself and for those around me, and am I serving the roles that I want to serve?
In addition, what spiritual growth do I want to attain for myself? And, am I helping others reach the ideal roles that they wish to serve?
LAST And Most Important:
It goes without saying, if you can get married and have children – as studies show – this is the very best happiness inducer – yet to have a happy marriage it is a. necessary to keep the laws of Taharas Mishpocho (effectively based on the cycle (and going to Mikvah for women monthly) intimacy is regulated (see Kabbalah Love “Appendix Kabbalah On Marital Intimacy” for more… among many books KabbalahLove.org) b. It is necessary to believe that G-d’s blessing, the source of all good luck! comes to a peaceful home l
– when there is peace = blessings… –
For there to be peace, “give and take… meeting each other half-way through mutual discussion and compromise for the sake of the blessing / peace… must be your goal”
If you would like the Kabbalah Love Course – Guaranteed to enhance marriage (provided that this is the couples’ goal – for you can lead a horse to water but can’t make him drink), sign up on KabbalahLove.org
Rambam on health
Rambam Hilchot Deot Chapter 3 Halacha 1
לְפִיכָךְ צָרִיךְ לְהַרְחִיק אָדָם עַצְמוֹ מִדְּבָרִים הַמְאַבְּדִין אֶת הַגּוּף. וּלְהַנְהִיג עַצְמוֹ בִּדְבָרִים הַמַּבְרִין וְהַמַּחֲלִימִים. וְאֵלּוּ הֵן: לְעוֹלָם לֹא יֹאכַל אָדָם אֶלָּא כְּשֶׁהוּא רָעֵב. וְלֹא יִשְׁתֶּה אֶלָּא כְּשֶׁהוּא צָמֵא. וְאַל יַשְׁהֵא נְקָבָיו אֲפִלּוּ רֶגַע אֶחָד. אֶלָּא כָּל זְמַן שֶׁצָּרִיךְ לְהַשְׁתִּין אוֹ לְהָסֵךְ אֶת רַגְלָיו יַעֲמֹד מִיָּד:
Therefore, he must avoid that which harms the body and accustom himself to that which is healthful and helps the body become stronger.
They are as follows: a person should never eat unless he is hungry, nor drink unless thirsty. He should never put off relieving himself, even for an instant. Rather, whenever he [feels the] need to urinate or move his bowels, he should do so immediately.
לְעוֹלָם יִשְׁתַּדֵּל אָדָם שֶׁיִּהְיוּ מֵעָיו רָפִין כָּל יָמָיו וְיִהְיֶה קָרוֹב לְשִׁלְשׁוּל מְעַט. וְזֶה כְּלָל גָּדוֹל בָּרְפוּאָה כָּל זְמַן שֶׁהָרְעִי נִמְנָע אוֹ יוֹצֵא בְּקֹשִׁי חֳלָאִים רָעִים בָּאִים.
A person should always try to have loose movements throughout his life, tending slightly towards diarrhea. This is a cardinal principle in medicine: Whenever one suffers from constipation or has difficulty moving his bowels, serious diseases will beset him.
וְעוֹד כְּלָל אַחֵר אָמְרוּ בִּבְרִיאוּת הַגּוּף. כָּל זְמַן שֶׁאָדָם מִתְעַמֵּל וְיָגֵעַ הַרְבֵּה וְאֵינוֹ שָׂבֵעַ וּמֵעָיו רָפִין אֵין חלִי בָּא עָלָיו וְכֹחוֹ מִתְחַזֵּק. וַאֲפִלּוּ אוֹכֵל מַאֲכָלוֹת הָרָעִים:
They have given another principle with regard to physical well-being: As long as one exercises, exerts himself greatly, does not eat to the point of satiation and has loose bowels, he will not suffer sickness and he will grow in strength. [This applies] even if he eats harmful foods.
וְכָל מִי שֶׁהוּא יוֹשֵׁב לָבֶטַח וְאֵינוֹ מִתְעַמֵּל. אוֹ מִי שֶׁמַּשְׁהֵא נְקָבָיו. אוֹ מִי שֶׁמֵּעָיו קָשִׁין. אֲפִלּוּ אָכַל מַאֲכָלוֹת טוֹבִים וְשָׁמַר עַצְמוֹ עַל פִּי הָרְפוּאָה. כָּל יָמָיו יִהְיוּ מַכְאוֹבִים וְכֹחוֹ תָּשֵׁשׁ. וַאֲכִילָה גַּסָּה לְגוּף כָּל אָדָם כְּמוֹ סַם הַמָּוֶת. וְהוּא עִקָּר לְכָל הֶחֳלָאִים. וְרֹב הֶחֳלָאִים שֶׁבָּאִים עַל הָאָדָם אֵינָם אֶלָּא אוֹ מִפְּנֵי מַאֲכָלִים רָעִים. אוֹ מִפְּנֵי שֶׁהוּא מְמַלֵּא בִּטְנוֹ וְאוֹכֵל אֲכִילָה גַּסָּה אֲפִלּוּ מִמַּאֲכָלִים טוֹבִים.
[Conversely,] whoever is idle and does not exercise, or does not move his bowels when he has the need, or is constipated, even if he eats the proper foods and takes care to follow the rules of medicine, will be full of pain for all his days and his strength will fade away.
Overeating is like poison to anyone’s body. It is the main source of all illness. Most illnesses which afflict a man are caused by harmful foods or by his filling his belly and overeating, even of healthful foods.
שִׁכְבַת זֶרַע הִיא כֹּחַ הַגּוּף וְחַיָּיו וּמְאוֹר הָעֵינַיִם וְכָל שֶׁתֵּצֵא בְּיוֹתֵר הַגּוּף כָּלֶה וְכֹחוֹ כָּלֶה וְחַיָּיו אוֹבְדִים
Semen is the strength of the body, its life [force], and the light of the eyes; the greater the emission [of sperm], [the greater] the damage to the body, to its strength and the greater the loss to one’s life [span].
Exercise: 7 benefits of regular physical activity
You know exercise is good for you, but do you know how good? From boosting your mood – find out how exercise can improve your life.
Want to feel better, have more energy and even add years to your life? Just exercise.
The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability.
Need more convincing to get moving? Check out these seven ways exercise can lead to a happier, healthier you.
- 1. Exercise controls weight,
- Combats health conditions and diseases (including
- Metabolic syndrome
- High blood pressure
- Type 2 diabetes
- Many types of cancer
- Improves mood
- Promotes better sleep
- can be fun … and social!
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.
Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.
2. Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.
Regular exercise helps prevent or manage many health problems and concerns, including:
- Metabolic syndrome
- High blood pressure
- Type 2 diabetes
- Many types of cancer
It can also help improve cognitive function and helps lower the risk of death from all causes.
3. Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.
You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
4. Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.
Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
5. Exercise promotes better sleep
Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.
6. Exercise puts the spark back into your life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels.
7. Exercise can be fun … and social!
Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.
So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.
The bottom line on exercise
Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the Department of Health and Human Services recommends:
- At least 150 minutes a week of moderate aerobic activity ( 21 minutes daily) or 75 minutes a week (10 minutes daily) of vigorous aerobic activity, or a combination of moderate and vigorous activity. The guidelines suggest that you spread this exercise throughout the week. Examples include running, walking or swimming. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits.
- Strength training exercises for all major muscle groups at least two times a week. Examples include lifting free weights, using weight machines or doing body-weight training.
Spread your activities throughout the week. If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity to 300 minutes or more a week.
Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis.
From Harvard Nutrition (great info – look it up)
Using Harvard’s Healthy Eating Plate as a guide, we recommend eating mostly vegetables, fruit, and whole grains, healthy fats, and healthy proteins. We suggest drinking water instead of sugary beverages, and we also address common dietary concerns such as salt and sodium, vitamins, and alcohol. It’s also important to stay active and maintain a healthy weight.
The main message: Focus on diet quality
- The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, because some sources of carbohydrate—like vegetables (other than potatoes), fruits, whole grains, and beans—are healthier than others.
- The Healthy Eating Plate also advises consumers to avoid sugary beverages, a major source of calories—usually with little nutritional value—in the American diet.
- The Healthy Eating Plate encourages consumers to use healthy oils, and it does not set a maximum on the percentage of calories people should get each day from healthy sources of fat. In this way, the Healthy Eating Plate recommends the opposite of the low-fat message promoted for decades by the USDA.
The Healthy Eating Plate summarizes the best evidence-based dietary information available today. As nutrition researchers are continually discovering valuable information, The Healthy Eating Plate will be updated to reflect new findings.
Sobering Fact (70% of horrific chronic illnesses such as heart attack stroke and cancer can be prevented – You Choose!)
Chronic diseases —including heart disease, stroke, diabetes, and cancer— account for some of the most common health problems in the United States, according to statistics from the Centers for Disease Control and Prevention (CDC). Yet many of these chronic diseases are preventable, as they’re linked to poor diet and lifestyle choices including tobacco use, excessive alcohol consumption, and inadequate physical activity.
The CDC reports some sobering statistics about Americans:
- Chronic diseases are the leading causes of death and disability.
- 70% of annual deaths are due to chronic diseases.
- These preventable conditions not only compromise quality of life, they add to rising health care costs—75% of our health care dollars are devoted to treat these diseases.
- Among adults ages 20 to 74, diabetes remains the leading cause of kidney failure, blindness, and non-traumatic lower-extremity amputations.
The good news is that you have the power to help prevent chronic disease, as making positive diet and lifestyle changes can help reduce risk. Eating healthy foods, getting enough exercise, and refraining from tobacco and excessive alcohol use confer numerous health benefits—including possibly preventing the onset of chronic diseases.