Body Road-Trip by Tellus Mind

Body Road-trip A MINDFUL BODY-JOURNEY FOR ALL THE FAMILY

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We believe that you are a

a special Human Being

In this book we aim to show you that the functions of your body are almost magical! You can find it out for yourself by reading and completing this Booklet! So have a go and enjoy being in your own skin!

Listen to Be your own your Body

Heart

Your

Heart "I work non stop and I can create wonders in your body."

Heart is a life maintain organ which pumps blood.

Amazing Truths:

1.The right atria receives blood that needs oxygen and pumps it to the right ventricle.

3. The blood absorbs oxygen in the lungs and becomes "oxygenated"

Your heart will beat about 115,000 times each day. The beating sound your heart makes, is caused by the opening and closing of its valves. Each day, your heart pumps about 2,000 gallons of blood. If you were to stretch out your blood vessel system, it would extend over 60,000 miles.

How does your heart work?

Spot your Heart!

5. The left atria then pumps it down into the left ventricle.

2. The right ventricle pumps the oxygen to the lungs.

PR E

Your heart is really a muscle. It's located a little to the left of the middle of your chest, and it's about the size of your fist.

6. The left ventricle pumps the oxygenated blood to your body.

The movement of the blood through the heart and around the body is called circulation, and your heart is really good at it — it takes less than 60 seconds to pump blood to every cell in your body.

These blood vessels are attached to the heart.

Heart's Superpower: working non stop!

4. The oxygenated blood flows out to the left atria of the heart.

Blood vessels: tubes called arteries and veins, which together are called blood vessels

Heart - Challenge What Can you do? When you complete a task, come back and tick the

On the next pages you have to:

appropriate square. Keep in mind it doesn't matter how long it takes as long as you have completed it!

And write down what you feel when you measure your pulse.

Find out what is your pulse - activity

PR E

Practice hugging

When we hug, our hearts connect

Practice Meditation to thank your heart

Thank your Heart

Make the following quote as colourful as you can! A

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Keep your heart in a good shape

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Activity

What's your Pulse? - Activity

b) You can find your pulse by lightly pressing on the skin anywhere there's a large artery running just beneath your skin. Two good places to find it are on the side of your neck and the inside of your wrist, just below the thumb.

Even though your heart is inside you, there is a cool way to know it's working from the outside. It's your pulse.

PR E

You'll know that you've found your pulse when you can feel a small beat under your skin. Each beat is caused by the contraction (squeezing) of your heart.

If you want to find out what your heart rate is, use a watch with a second hand and count how many beats you feel in 1 minute. When you are resting, you will probably feel between 70 and 100 beats per minute.

What is your pulse rate when you are resting?

Now, run for a minute and then try to feel your pulse.

What is your pulse rate when you are resting?

Activity

Any ideas what this three circles represent?

PR E

You can also ask friends and family to find out what the answer might be...

Answer:

PR E

This is how hearts come together when you hug each other

Practice Hugging your loved ones

We may practice hugging meditation with a parent, a grandparent, a sibling, a friend.

The hugging can be very deep. Life is there. Happiness is there. Sometimes the hugging is not very deep and the hugger only pretends to be there, perhaps by patting you on the back—I have some experience of this! When someone hugs you with all their heart and presence, you feel it. When someone takes your hands in mindfulness, with their presence, their concern, you feel it. So hug like that—make life real and deep. It will heal both of you.

When we hug, our hearts connect

It’s a pleasure to hug someone we love. But don’t think it’s something easy. Maybe we want to hug the other person, but they aren’t available— they’re caught in their anger, worries, or projects. Hugging is a deep practice and both people need to be completely present to do it correctly. That’s why it’s not always easy. So, we have to learn how.

Activity

THANKING YOUR HEART - MEDITATION CAN YOU COMPLETE THIS CHALLENGE? This is a three step activity: A - you need to practice reading the meditation bellow B - you need to record your voice by reading the meditation C - you have to practice the meditation and keep track of how many times you complete your meditation

Breathing In, I enjoy my in-breath. Breathing out, I enjoy my out-breath. Enjoying In-breath. Enjoying Out-breath.

A. Read the meditation a couple of times

Breathing In, I become mindful of my heart beating, sending blood and new oxygen to every part of my body. Breathing out, I smile to this life, flowing inside me Aware of heart beating Smiling to life flowing through me

Breathing In, I feel my in-breath bringing life to every cell of my body Breathing out, I feel my out-breath deepening my awareness of being alive In-breath, bringing life to every cell Out-breath, deepening my being alive

PR E

Breathing In, I know that my heart beating is also the heart of my ancestors, with all their dreams, joy, happiness, strength and courage Breathing out, I am determined to continue to nourish this heart for them and for me My heart, the heart of my ancestors Determined to continue their joy, courage and strength Breathing In, I know that my heart beating is also the heart of my ancestors, with all their fears, sadness, hunger, anger, hatred and discrimination Breathing out, I am determined to practice to transform the afflictions of my ancestors in my own heart My heart, the heart of my ancestors Determined to transform their afflictions Breathing in, I am aware of the very many hearts beating in this room right now, bringing life, blood and oxygen to many parts of the many bodies here. Breathing out, I smile to this life flowing all around me Aware of very many hearts around Smiling to life flowing all around me Breathing in, I am aware that all these hearts are the hearts of many ancestors, with their joy, dreams and suffering Breathing out, I am determined to learn to embrace, accept and love all the people around meHearts around, the hearts of many ancestors Determined to embrace, accept and love Breathing in, I am aware of the Heart of the Earth under and all around me, beating in the trees, rocks, grass, water, birds… Breathing out, I take refuge in the Heart of the Earth, in Her Love, Strength, Forbearance and Creativity, always bringing forth new life. Aware of the Heart of the Earth You can use any Taking refuge in the Earth position you like or this meditation

B. Record your voice

and n o i t a edit by m n e o h i t t a ading the medit e r y g b ctice ordin a c r e p r the then g n i n liste

Tips: 1.Focus on the words and pronounce them correctly.

3.Try to be as natural as possible.

2.Focus on the meaning and use the right tone.

Before you start recording your voice read the meditation text on the previous page, practice reading it twice and when you feel ready start recording.

C. Keep track of your meditation practice Track your progress: Every time you complete a meditation practice , you can tick a box. Try to complete 15 days in a row starting today. After the 15 days you will see a great change on your stamina and strength!

All

the

Strength VI

you PR E

need is

inside you 11

your

Heart EW

knows VI

things

PR E

that

your

Mind

can't explain Copyright Tellus Mind - Tellusmind.com

Brain

Your

Brain Spot your Brain!

The brain and the spinal cord make up what is called the central nervous.

The Brain is responsible for processing, integrating, and coordinating the information it receives from the sense organs. The Brain is also responsible for making decisions as to the instructions sent to the rest of the body.

I control most of the activities of the body!

The nervous system apart from the brain and the spinal cord includes a long bundle of nerves

The nervous system is made up of millions and millions of neurons, which are microscopic cells. Each neuron has tiny branches that connect it to many other neurons.

The hemispheres are connected by commissural nerve tracts, the largest being the corpus callosum.

The left hemisphere of the brain controls all the muscles on the right-hand side of the body.

Our brain is divided into two hemispheres: the left and right. These two hemispheres are broadly similar in shape and function. However, some functions are associated with the right side and some other functions with the left side.

One of brain's job is to produce and release hormones into your body. If your clothes from last year are too small, it's because your brain released special hormones that made you grow. Your brain also produces lots of other hormones, like the ones that control the amount of sugars and water in your body.

al emic er re ch a seng s s e e n m o e m lik *Hor t act ody. s tha e c the b n a in t s s b le u s cu mole

These hemispheres are responsible for important functions of our body.

Each hemisphere is divided into four lobes – the frontal, temporal, parietal, and occipital lobes.

PR E

The frontal lobe is the part of the brain that controls emotional expression, problem solving, memory, language and judgment.

The parietal lobe processes sensory information it receives from the outside world, mainly relating to touch, taste, and temperature. parietal lobe

frontal lobe

occipital lobe temporal lobe

The right hemisphere of the brain controls all the muscles on the left-hand side of the body.

The temporal lobe also processes emotions, language, and certain aspects of visual perception.

The occipital lobe is responsible for visual perception, including colour, form and motion.

Brain s Superpower: '

Controls eveything!

15 Copyright Tellus Mind - Tellusmind.com

Brain - hallenge C

What can you do?

When you complete a task, come back and tick the

On the next pages you have to:

appropriate square. Keep in mind it doesn't matter how long

Make the following quote as colourful as you can! My

it takes as long as you have completed it!

Brai n

Musc le M

is a

Remember! Colouring pages can improve your brain's concentration and focus skills.

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PR E

Tapping technique - Activity

Learn something new so you can keep your brain fit!

What my Brain can do:

DAYDREAMING RESTS MY BRAIN A university study* found the parts of the brain that control 'task-unrelated thought' (such as daydreaming) are almost always active when the brain is at rest.

MY BRAIN GENERATES ELECTRICITY TO LIGHT A BULB

Practice your long term and short term brain memory

There are no pain receptors in the brain itself. For this reason surgery can be done on the brain and technically the brain does not feel that pain.

THE BRAIN CAN NOT FEEL ANY PAIN

THE BRAIN CAN SOLVE PROBLEMS MUCH QUICKER THAN A COMPUTER.

Most short-term memories are quickly forgotten so try to use memorization techniques like rehearsing information, employing mnemonics or putting on your room's wall things that you would like to learn! We have a poster for your room's wall:

Brain

is my Super power

There is 2,500,000 gigabytes of storage space in your brain. The topof-the-line iPhone 7 has 256.

MY BRAIN IS A SIMULATION OF A GALAXY

My brain has billions neurons as the number of stars in the Milky Way galaxy

MY BRAIN PASSES INFORMATION FASTER 350 km/h THAN A FERRARI

The fastest speed for information to pass between neurons is about 250 km/h

MY BRAIN IS 10,000 TIMES MORE POWERFUL THAN AN IPHONE 7

YAWNING COOLS DOWN THE BRAIN

Brain

is a

Muscle EW

and

PR E

Mistakes are like

lifting

weights 16 Copyright Tellus Mind - Tellusmind.com

Activity

EFT - Tapping Activity

What is EFT? EFT stand for Emotional freedom technique and it is an alternative treatment for physical pain and emotional distress.

How does EFT tapping work? According to Dr. Peta Stapleton EFT calms down the anxious brain. By tapping on the pressure points that are connected to the amygdala (the stress centre of the brain) you send a signal back to the brain and after 10-15 minutes you will no longer feel stressed.

Start tapping with your fingers on your karate chop and repeat the following sentences:

The pressure points of EFT tapping are similar to the meridians of the body in Chinese medicine.

This activity is for the times that we have other things on our mind - whether it is something unpleasant that happened at home before school or an argument you had with a friend; You could be worrying about something coming up at school like a test or a presentation or even having to make new friends at recess.

PR E

EFT tapping works in a similar way to mindfulness, as it can draw a person’s attention to their body and breathing. It can also be a mental distraction from the issues that are causing anxiety or stress.

Even though I am thinking about something else, I am happy to be here. Even though I may be worried about something, I am a great kid and I am okay.

Before you begin tapping, you need to think: how are you feeling right now? Rate your feeling on a scale of zero to ten, zero feeling calm and ten having the most concerns about your day.

Continue by tapping on the top of your head and repeat the following sentence: ...and I am a great kid.

At the end of your sequence, rate your intensity level on a scale from 0 to 10. Compare your results with your initial intensity level. If you haven’t reached 0, repeat this process until you do.

Continue by tapping under the arm and repeat the following sentence: It is important to feel self-confident!

Continue by tapping on your eyebrow and repeat the following sentence:

Continue by tapping on the side of the eye and repeat the following sentence:

I have something else on my mind. It can make it hard to concentrate. So many things I am thinking about.

PR E

It can make it hard to concentrate.

Continue by tapping at the beginning of the collarbone and repeat the following sentence: It is okay to choose to focus now.

Continue by tapping under the eye and repeat the following sentence: So many things I am thinking about.

Continue by tapping under your nose and repeat the following sentence:

Continue by tapping on your chin and repeat the following sentence: I care and I'm a great kid.

It is okay to feel that way.

Activity

Learn something new so you can keep your brain fit! When you learn new things, the messages travel from one neuron to another, until the information reaches the brain. When you do that new thing a couple of times, then the brain starts to create connections (pathways) between the neurons, so you can do it the same "new" thing easier and better.

Do you remember the feeling when you were trying to learn how to ride a bike? Your brain had to think about staying balanced, pedaling, watching the road, steering with the handlebars and hitting the brakes. That was a lot, right? But you managed to learn how to ride a bike as you got more practice.

PR E

What actually happens when you are trying to learn new things is that the neurons send messages back and forth until a pathway is created in your brain. Now you can ride a bike without thinking about it because the neurons have successfully created a "bike riding" pathway.

If you spend the right amount of time practicing, you can learn doing, anything you would like to do!

You can learn one new thing everyday! You can learn how to tie your shoelaces, learn how to whistle, learn how to use cutlery (if you don't know), even learn how to walk along a thin rope!

The possibilities are endless, you can teach your brain and body to do whatever you want! It just needs practice. We have a daring suggestion for you, you can try juggling:

How to Juggle:

You will need 3 juggling scarves (or simple light scarves). You can also use hankies or tissues just to practice with until you can get hold of some beautiful scarves like these:

You need to imagine a box in front of you your like that:

The reason we use scarves to practice juggling is because if you've got juggling balls when you throw them up in the air they fall down the ground really quick so these just give you a little bit more time.

Now... you're going to take one of the scarves in your hand and throw it across your body up into the top corner of the imaginary box and you are going to take it with your other hand. Then you should do the same at the opposite side.

let it fall throw

catch with the other hand

ant them ber you w So remem air e th to to float in

To practise juggling with two scarves, you need to remember those two top corners of the box and throw one scarf into one corner then the other one into the other corner and at the same time catch them with the opposite hand. Once you catch them, throw them again to the opposite top corner.

When you get used to throwing and catching one scarf then you can try with a second scarf.

PR E

throw

and then throw the second scarf before you get the first with your other hand

catch

Do you feel this is complicated...? Remember that you need to throw, throw, catch, catch. Remember to do it in this order: throw one up then the other one, then catch and then catch; throw, throw, catch, catch!

catch

If you would like to make it even more challenging then you can have a go with a third scarf

this is where different colors of scarfs really helps

Hold two of the scarves in one hand and one in the other

throw

Start with the hand you've got the two scarves

After having practice for a while with the scarves, you can try the same with juggling balls

5 4

throw

catch

mb em e

er!

and repeat! throw

catch

You can learn anything, so create new pathways that matter!

20 Copyright Tellus Mind - Tellusmind.com

What my Brain can do:

Activity

MY BRAIN GENERATES ELECTRICITY TO LIGHT A BULB

There are no pain receptors in the brain itself. For this reason surgery can be done on the brain and technically the brain does not feel that pain.

THE BRAIN CAN NOT FEEL ANY PAIN

My is Super

THE BRAIN CAN SOLVE PROBLEMS MUCH QUICKER THAN A COMPUTER.

MY BRAIN PASSES INFORMATION FASTER THAN A FERRARI

The fastest speed for information to pass between neurons is about 350 km/h

350 km/h

DAYDREAMING RESTS MY BRAIN A university study* found that the parts of the brain which control 'taskunrelated thought' (such as daydreaming) are almost always active when the brain is at rest.

MY BRAIN IS 10,000 TIMES MORE POWERFUL THAN AN IPHONE 7

Brain

There is 2,500,000 gigabytes of storage space in your brain. The topof-the-line iPhone 7 has 256.

my power

MY BRAIN IS A SIMULATION OF A GALAXY

My brain has billions neurons as the number of stars in the Milky Way galaxy

YAWNING COOLS DOWN THE BRAIN Copyright Tellus Mind - Tellusmind.com

Activity

Memory Activity

Now... close your eyes and try to recall all the information you have read on the previous pages. How much information can you remember form the circle?

If you don't remember enough information, then you can have a second go of 30 seconds or 1 minute and then you can try to recall as much information as you can.

DAYDREAMING RESTS MY BRAIN A university study* found the parts of the brain that control 'task-unrelated thought' (such as daydreaming) are almost always active when the brain is at rest.

MY BRAIN GENERATES ELECTRICITY TO LIGHT A BULB

Brain

is my Super power

THE BRAIN CAN SOLVE PROBLEMS MUCH QUICKER THAN A COMPUTER.

MY BRAIN PASSES INFORMATION FASTER THAN A FERRARI

The fastest speed for information to pass between neurons is about 250 km/h

350 km/h

MY BRAIN IS 10,000 TIMES MORE POWERFUL THAN AN IPHONE 7

There is 2,500,000 gigabytes of storage space in your brain. The topof-the-line iPhone 7 has 256.

MY BRAIN IS A SIMULATION OF A GALAXY

My brain has billions neurons as the number of stars in the Milky Way galaxy

YAWNING COOLS DOWN THE BRAIN

THE BRAIN CAN NOT FEEL ANY PAIN

This is the only way to improve your brain memory (long term memory)

Memory/thinking Activity Write down 4 of your best memories. write as many details as you can recall... this is the only way to practice your brain memory

Don't forget that you can also post it on your Room's wall!

Write down the fun Memories you had! PR

What my Brain can do:

There are no pain receptors in the brain itself. For this reason surgery can be done on the brain and technically the brain does not feel that pain.

Activity

You can also ask your family and friends to take the challenge

PR E

Write down 4 of your best memories. write as many details as you can recall... this is the only way to practice your brain memory

24 Copyright Tellus Mind - Tellusmind.com

Lungs

Your

Lungs "We work hard to move fresh air into your body while removing waste gases"

Spot your Lungs!

The lungs and the heart need to be close together because they work together.

Your right lung is not the same size as your left lung. The lung on the left side of your body is a bit smaller than the lung on the right. This extra space on the left leaves room for your heart.

Your lungs are part of the respiratory system, a group of organs and tissues that work together to help you breathe.

Your lungs are protected by your rib cage, which is made up of 12 sets of ribs. These ribs are connected to your spine in your back and go around your lungs to keep them safe.

Beneath the lungs is the diaphragm, a dome-shaped muscle that works with your lungs to allow you to inhale (breathe in) and exhale (breathe out) air.

How Your Lungs Work 1 To breathe in (inhale), you use the muscles surrounding your lungs especially the major muscle, the diaphragm. Your diaphragm tightens and flattens, allowing you to suck air into your lungs. To breathe out (exhale), your diaphragm and surrounding muscles muscles relax. This naturally lets the air out of your lungs.

2 To get the oxygen your body needs, you inhale air through your mouth and nose. The mucous membranes in your mouth and nose warm and moisten the air, and trap particles of foreign matter (like dirt and dust). The air passes through the throat into the trachea (windpipe).

The trachea divides into the left and right bronchi.

Like a branch, each bronchus divides again and again, becoming narrower and narrower.

PR E

Your smallest airways end in the alveoli, small, thin air sacs that are arranged in clusters like bunches of balloons. When you breathe in by enlarging the chest cage, the "balloons" expand as air rushes in to fill the vacuum. When you breathe out, the "balloons" relax and air moves out of the lungs.

4 Tiny blood vessels surround each of the 300 million alveoli in the lungs. Oxygen moves across the walls of the air sacs, is picked up by the blood and carried to the rest of the body. Carbon dioxide or waste gas passes into the air sacs from the blood and is breathed out.

Lungs Superpower: '

turn air into oxygenated blood!

27 Copyright Tellus Mind - Tellusmind.com

Lungs - hallenge C

What can you do?

When you complete a task, come back and tick the

On the next pages you have to:

appropriate square. Keep in mind it doesn't matter how long it takes as long as you have completed it!

Feel your lungs - Activity

Wednesday

Thursday

Friday

Saturday

Tuesday

oooooo challenge:

Activity B

Try inhaling very deeply and saying the names of all the kids in your class - how far can you get without taking the next breath?

Sunday

Activity C

PR E

Time to talk! - Activity

Activity A

hallenge: an you repeat the same breathing exercise everyday for one week!?

Monday

Here a good activity to practise your lungs air capacity.

The next time you're outside, try shouting and see what happens shouting requires lots of air, so you'll need to breathe in more frequently than you would if you were only saying the words.

This challenge is taken and modified from similar yoga activity where you train your lungs to keep them healthy. We named it: "the Challenge of Ooooo".

_______________

The only thing you need to accomplish here is to say the letter 'o' as long as you can. The longer you sing oooooo the closer you will be to win this contest.

_______________

You can ask family and friends to join you in this contest. Here you can also find a table you can complete with all the contesters' name and their score (the number of seconds of saying oooo).

So get a stopwatch, take a deep breath and have a go!

Exercice not only improves your body's health but it also improves your lungs health, your mind, your attitude and your mood.

Make the following quotes as colourful as you can!

_______________

Duration of "oooo" in seconds

_______________

Exercise to keep your Lungs healthy

Remember! Colouring pages can improve your concentration and focus skills.

Contester's Name:

_______________

Activity

Feel your lungs - Activity

Your lung capacity is the total amount of air that your lungs can hold. Fortunately, there are exercises that can help maintain and increase lung capacity, making it easier to keep your lungs healthy and get your body the oxygen it needs.

Diaphragmatic breathing, or “belly breathing,” engages the diaphragm, which is supposed to do most of the heavy lifting when it comes to breathing.

You should do the following to practice diaphragmatic breathing: Relax your shoulders and sit back or lie down.

Inhale slowly for 4 seconds through the nose. Pretend you are blowing up a balloon inside your belly. You should be able to feel your belly inflate.

Pause for 2 seconds, and then slowly exhale through the mouth. Pretend that you are emptying the balloon of air, you should feel your belly deflate.

Pause for 2 seconds.

Repeat for 5 minutes

PR E

hallenge: an you repeat the same breathing exercise everyday for one week!?

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

29 Copyright Tellus Mind - Tellusmind.com

Activity

Time to talk!

Your lungs are important for breathing . . . and also for talking!

larynx

vocal cords

PR E

air

When you exhale air from the lungs, it comes through the trachea and larynx and reaches the vocal cords. If the vocal cords are closed and the air flows between them, the vocal cords vibrate and a sound is made.

vocal cords

Above the trachea is the larynx, which is sometimes called the voice box. In the larynx (voice box) are two tiny ridges called vocal cords, which open and close to make sounds.

The amount of air you blow out from your lungs determines how loud a sound will be and how long you can make the sound.

ow? n k u o y d Di

When you giggle, you let out your breath in short bits.

When you burp, you let swallowed air in your stomach out in one long one! When you hiccup, it's because the diaphragm moves in a funny way that causes you to breathe in air suddenly, and that air hits your vocal cords when you're not ready.

trachea

Activity A Activity B Try inhaling very deeply and saying the names of all the kids in your class - how far can you get without taking the next breath?

Activity C

PR E

Ooooo challenge:

The next time you're outside, try shouting and see what happens shouting requires lots of air, so you'll need to breathe in more frequently than you would if you were only saying the words.

This challenge is taken and modified from a similar breathing activity of yoga.

Contester's Name:

Duration of "oooo" in seconds

We name it: "the Challenge of Ooooo".

The only thing you need to accomplish here is to say the letter 'o' as long as you can. The longer you sing oooooo the closer you will get to winning the ooo challenge. You can ask family and friends to join you in this contest. Here you can also find a table you can complete with all the contesters' name and their score (the number of seconds of saying oooo). The longer "oooo" will be the winner!

So get a stopwatch, take a deep breath and have a go!

_______________

31 Copyright Tellus Mind - Tellusmind.com

Activity

Exercise to keep your Lungs healthy

Keeping your lungs looking and feeling healthy is a smart idea, and the best way to keep your lungs pink and healthy is to exercise!

PR E

Before or after a sports practice you should stretch your muscles. It is a good idea to stretch the spine first and then move from the upper to the lower body. Hold each stretch for 20 to 30 seconds at the point of tension or tightness—not pain—and repeat a few times (switching legs and arms as needed). Do not bounce in the stretch, and don't forget to breathe.

Exercise is good for every part of your body, and especially for your lungs and heart.

The American Lung Association recommends jumping rope as one of the options to help your lungs function properly. Therefore, it’s a good idea to incorporate it into your daily exercise routine. When you jump rope, your lungs get a bigger amount of air. This can be helpful for some respiratory problems.

You can run outdoors but also inside: in a gym, down a hallway, or even around (and around, and around) a large table. You can also run with high knees (lifting alternating knees toward the chest with each step) or "butt kicks" (kicking alternating heels toward buttocks with each step).

Keep track of your Lung Training Track your progress: Every time you complete a meditation practice , you can tick a box. Try to complete 15 days in a row starting today. After the 15 days you will see a great change on your

PR E

lungs stamina and strength!

Tips for keeping your lungs healthy

Prevention is the best medicine, and working to keep your lungs healthy is much more efficient than trying to repair them after something goes wrong. To keep your lungs healthy, do the following: Stop smoking, and avoid secondhand smoke or environmental irritants. Eat foods rich in antioxidants. Get vaccinations like the flu vaccine and the pneumonia vaccine. This can help prevent lung infections and promote lung health. Exercise more frequently, which can help your lungs function properly. Improve indoor air quality. Use tools like indoor air filters and reduce pollutants like artificial fragrances, mold, and dust.

Healthy Foods High in Antioxidants 1. Dark Chocolate 2. Pecans 3. Blueberries 4. Strawberries 5. Artichokes 6. Goji Berries 7. Raspberries 8. Kale 9. Red Cabbage 10. Beans 11. Beets 12. Spinach

33 Copyright Tellus Mind - Tellusmind.com

Laugh EV

a lot. PR

It clears the

Lungs. 34

It Opens

Lungs, EW

the

smooths the face

PR E

exercise

the eyes

and

softens down

the temper so laugh out loud 35 Copyright Tellus Mind - Tellusmind.com

Kidneys

36 Copyright Tellus Mind - Tellusmind.com

Your

Kidneys "We are like washing machines for the blood in the body".

Kidneys are a pair of organs shaped like kidney beans.

Vein arteries

filters that take the waste out of the blood and make pee

The urinary system

the kidneys

Kidneys are part of the body’s urinary system. The most important job of the kidneys is to filter liquid waste from the blood and get rid of it in the form of urine.

Spot your Kidneys!

the ureters tubes that carry the urine from each kidney to the bladder

bladder urethra a tube that carries the pee from the bladder out of the body

a sac that collects the pee

Your right kidney tends to be smaller and sit a little lower than your left one because it needs to make room for the liver, whose bulkiest part is situated on the right side of your body.

How the Kidneys work: Blood comes into the kidneys in renal arteries and waste gets removed. In the kidneys the salt, the water, and minerals are absorbed, if needed. The filtered blood goes back into the body in renal veins. Waste gets turned into urine and is collected in the kidney's pelvis, through the pelvis, the urine travels in the ureter and ends up at the bladder.

Each kidney has around a million tiny filters called nephrons. You could have only 10% of your kidneys working, and you may not notice any symptoms or problems.

Renal arteries nephrons

blood

Left Kidney in cross-section

This is also the reason why you can live with one kidney

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urine

pelvis of kidney

Your left kidney, on the other hand, has some more room to sprawl out below the spleen, an organ of smaller stature.

The nephrons act as filters and work continuously to perform several important functions in the body: Filtering waste from the body Maintaining chemical and fluid balance Regulating blood pressure and helping produce red blood cells

Kidneys have a difficult task to do! Besides filtering the blood, the kidneys constantly react to hormones that the brain sends them. Kidneys even make some of their own hormones. The kidneys produce a hormone that tells the body to make red blood cells.

Kidneys Superpower: '

Clean your Blood!

38 Copyright Tellus Mind - Tellusmind.com

Kidneys - hallenge C

What can you do?

When you complete a task, come back and tick the

On the next pages you have to:

appropriate square. Keep in mind it doesn't matter how long it takes as long as you have completed it!

Make the following quote as colourful as you can! Som e Remember! Colouring pages can improve your brain's concentration and focus skills.

toge ther and

wor toge k ther

you r

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Massage your Kidneys

Kid ney s

Min d - Tel lusmin d.com

Copyr ight Tellus

tim bene es is mo re ficia to g l row

Drink Water - Activity

Toilet 1

Toilet 2

Toilet 3

Toilet 4

Toilet 5

Toilet 6

Toilet 7

Toilet 8

Toilet 9

Toilet 10

Toilet 14

Toilet 15

Toilet 16

Toilet 17

Toilet 18

Toilet 19

Toilet 20

Track what is important when you go to the toilet!

Toilet 11

Toilet 12

Toilet 13

Complete this sleep activity for healthy kidneys Sleep is detoxifying! Sleep is a vital component of regulating metabolism as well as targeting neurological toxins and moving them out of the liver.

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to grow together

Sometimes is more beneficial

and

work together

your

Kidneys 40

Activity

Massage your Kidneys

In this activity you are going to locate your kidneys and massage them like a practitioner. This massage has a series of movements that are designed to strengthen the kidney system in your body.

To locate your kidneys, put your hands on your hips, then slide your hands up until you can feel your ribs. Now if you put your thumbs on your back, you will know where your kidneys are.

You can't feel them, but they are there!

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Kidneys massage is done by placing the palms (best if you warm them first by rubbing them together) on the kidney areas on both sides of the lower back, with the finger tips about 3cm away from the spine on each side. Slowly massage in circular motions around the area for 12 rounds while doing relaxed abdominal breathing. Smile to your kidneys! Repeat the massage in the opposite direction, and you can repeat the entire process if desired. You can do this exercise while standing or sitting.

Kidneys massage can also be done by placing the palms on the same area as before. and simply move your palms up-and-down. By doing this up-and-down motion with your hands you make your kidneys feel warm and safe. You can also do this exercise while standing or sitting.

You can also do “kidney breathing”. Imagine that your hands, which are resting on your lower back, are actually grasping the kidneys. As you inhale, imagine the kidneys expanding in your hands. As you exhale, imagine the kidneys getting read of waste. Repeat 12-20 times.

Now use your fists to "wake up" your kidneys. For this exercise you need to push the lower back with the part of the hand between the thumb and the index finger. Again you need to make circle moves to massage your kidneys. It is like you rub your kidney area with your fists.

You can tap gently on your kidneys area (lower back).

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As you tap up into your lower back, tap with the circle made by your thumb and index finger of your loose fist. Tap gently on this low back area to stimulate the Kidneys for about 20 seconds to a whole minute.

Take the health of your Kidneys in your hands!

The series of the above activities can be completed everywhere. On a train, in a gym in your room or at the park. Make sure to complete this activity at least 3 times a week (if not everyday). Your kidneys will be thanking you and will work hard to function well for the rest of your life for this.

42 Copyright Tellus Mind - Tellusmind.com

Activity

Drink Water - Activity

Water helps the kidneys remove wastes from your blood in the form of urine. Water also helps keep your blood vessels open so that blood can travel freely to your kidneys, and deliver essential nutrients to them.

So drinking water is a must if you want be healthy and have two strong healthy kidneys.

A common misconception is that everyone should drink eight glasses of water per day, but since everyone is different, daily water needs will vary by person. How much water you need is based on differences in age, climate, exercise intensity and illness.

Your urine can reveal a lot.

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For the average person, “water wise” means drinking enough water or other healthy fluids, such as unsweetened juice or low fat milk to quench thirst and to keep your urine light yellow or colorless. When your urine is dark yellow, this indicates that you are dehydrated. You should be making about 1.5 liters of urine daily (about 6 cups).

Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine suggests that women drink around 9 cups (2.2 liters) per day, and that men drink about 13 cups (3 liters).

DRINKING TOO MUCH WATER CAN BE BAD FOR KIDNEYS.

Staying hydrated helps keep your kidneys in good working order, but on the flip side, you don’t want to drink too much water. Doing so can cause a condition called hyponatremia, which occurs when the sodium in the blood becomes diluted because the kidneys can’t get rid of the fluid fast enough. The condition can be severe, causing swelling of the cells. It's uncommon, though, and it mainly occurs among athletes who overexert their bodies and drink extra water to compensate.

So how much water is the right amount? We believe that each person needs to find out the right amount of water for themselves. In order for someone to do that first they need to drink water and observe their urine. On the next pages you will find many activities that will help you to observe your urine and find out what is the right amount of water you need to dink.

Activity A

Activity B Ask you parents to make beetroot salad. Eat a good portion of the beetroot salad and when you go to the toilet the next day just observe your urine, it will have a reddish colour! Beetroot is the only vegetable (or even food) that can colour your urine so much. Apart from the ability to dye your urine, beetroot has also many nutrients to offer to your body.

Activity C

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Obesrve your urine daily

For the next 2 hours drink as many glasses of water as you can and then go to the toilet and observe the colour of your urine. How yellow or colourless is it?

For this activity, you need to observe the colour of your urine every time you go to the toilet and then you note down the colour of your urine in the appropriate box. this box for the dark yellow urine

this box for the yellow urine

If more than half of the times you have watercolour urine then the amount of water you drink should be fine.

this box for the watercolour urine

Repeat this activity as many time as you want in order to find out how much water you need to drink.

hallenge: Record the colour of your urine every time you go to the toilet.

Toilet 1

Toilet 2

Toilet 3

Toilet 4

Toilet 5

Toilet 6

Toilet 7

Toilet 8

Toilet 9

Toilet 10

Toilet 11

Toilet 12

Toilet 13

Toilet 14

Toilet 15

Toilet 16

Toilet 17

Toilet 18

Toilet 19

Toilet 20

44 Copyright Tellus Mind - Tellusmind.com

Activity

Sleep Activity for Healthy Kidneys

A good night’s rest is extremely important to your overall wellbeing and, it turns out, it is also very important to your kidneys. Researchers have already found kidney function is actually regulated by the sleepwake cycle.

It helps coordinate the kidneys’ workload over 24 hours. People who sleep less usually have faster kidney function decline.

1 p e Think of your time before going to bed St Sleep Habits

Time I get up

Time I go to sleep

Number of hours of sleep I usually get

My sleep distraction include:

Answer

We would like to help you to track your sleep "schedule" and your sleeping habits so you can improve your Kidneys health.

p2 e t S

Think of your habits before going to bed

Sleep Habits

Answer

An hour before I got to bed I . . .

Half hour before I go to bed I . . .

Find out how many hours you sleep!

Challenge: Track your sleep habbits so you know what to improve! Day 1

Day 2

Hours of sleep:

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Hours of sleep:

Day 3

p3 e t S

Right before I go to bed I . . .

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

The idea here is to track your sleep time in order to improve it! If you find out that constantly you sleep less than 8 hours every night then you need to go back and improve some of your bed time habits in step 1 and 2

46 Copyright Tellus Mind - Tellusmind.com

Liver

47 Copyright Tellus Mind - Tellusmind.com

Your

Liver "I store the energy in the form of sugar called glycogen."

The liver weighs an average of 1.5 kg and It lies under the diaphragm in the right upper abdomen. The liver has the general shape of a prism or wedge, with its base to the right and its apex to the left (see the image below).

The Liver is your only organ that can regenerate (re-build) itself. It can regenerate to full size if it only has 51% of its original size.

Even if this size of the liver is lost, the liver has the capacity to replace lost liver tissue and become as it was before the injury.

The liver is the largest organ of the human body and it carries out more than 500 tasks essential for life. It is one of the main organs of the digestive system.

Spot your Liver!

Impressive features of the Liver

It is pinkish brown in color, with a soft consistency, and is highly vascular and easily friable

The process of the breakdown of fat can be paralleled to a video game that your digestive system plays. Fat is the big scary invader that is keeping all of the energy for itself. Bile is the fighter whose plan is to blast apart the big fat invader so the whole body can have its energy.

The liver produces also the bile, a digestive juice that helps your body to absorb the fat that can be found in the food you eat.

The liver has also the ability to store glucose* when we eat and to put glucose into the blood when our blood glucose level goes down. This may happen when we have not eaten for a while.

*Glucose comes from the foods we eat and is the main type of sugar in the blood.

Your liver is the largest solid organ in your body. By the time you're grown up, it will be about the size of a football

right lobe

left lobe

gallbladder

The liver holds about one pint (13%) of the body's blood supply at any given moment. The liver consists of 2 main lobes. Both are made up of 8 segments that consist of 1,000 lobules (small lobes).

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More specifically the liver acts as a blood recycler during adulthood. It breaks down old or damaged blood cells. It knows to store the iron and various vitamins to use when those nutrients fall below what's needed in the bloodstream.

The liver creates the blood that circulates in our bodies. In fact, the liver starts producing blood before we are born. Without the liver there would be no blood and no life.

When our body digests the food we eat, it is normal to produce toxins especially when the protein is broken down, (the protein is a component in foods such as meat and nuts). Thus, after digestion our blood is not only enrich with vitamins and minerals but it also contains toxins. These toxins need to be removed and this is the job of the liver. which is responsible to clean the blood of these toxins.

Now that you know how important the liver is for your health, it is your responsibility to look after your liver in order to keep it in good condition. However, toxins can be found not only in our food but also in our environment and there is much we can do to prevent an extra amount of toxins reaching our liver.

Liver's Superpower: Cleans everything!

49 Copyright Tellus Mind - Tellusmind.com

Liver - Challenge When you complete a task,

What can you do?

come back and tick the appropriate square. Keep in mind it doesn't matter how long

On the next pages you have to:

it takes as long as you have completed it!

Make the following quote as colourful as you can! I h av

Hea e a lthy

What 's yo Super ur Powe r? Copyrigh t Tellu s Mind

- Tellu smin d.com

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Massage your Liver

Your internal organs need special care!

Liver

Remember! Colouring pages can improve your brain's concentration and focus skills.

Find the Toxins and avoid them

Be aware that toxins can be found in many and different places... Knowing your enemy you can win the game easier!

Activity

Find the Toxins and avoid them Unfortunately there are many chemicals that can be found in the food we eat, in the air we breath and in the products we use! Chemicals such as parabens, PRC (Tetrachloroethene), pesticides, and certain preservatives in food can make the amount of toxins that we get harmful to our liver and our body. These chemicals have also the ability to be absorbed through our skin especially if we use products that include these chemicals.

CIGARS AND OTHER CHEMICALS

DETERGENT

ALUMINUM AND PARABENS

Many of the top selling detergent contained at least one chemical that was flagged as “toxic” or “hazardous” under federal law.

Can be found in skin care products (like lotion, shaving products, and sunscreen). Parabens can be absorbed through the skin.

Tick if you avoiding it

INSECT PESTICIDE Smelling diesel and fuel every day can be harmful.

FOOD PESTICIDES AND CHEMICALS

FLAME RETARDANT

Our lungs can absorb chemicals from cigars even if we don't smoke but we are next to someone who smokes.

Tick if you avoiding it

NEGATIVE THOUGHTS

Extensive use of pesticides can affect humans health

Tick if you avoiding it

It has been scientifically proven that negative thoughts can produce different toxins in your body.

DIESEL

Tick if you avoiding it

Food preservatives and food additives can be found in many fast food meals

LEAD

Tick if you avoiding it

Flame retardants are chemicals which are added to plastics and textiles, and surface finishes and pieces of furniture.

Tick if you avoiding it

FRUIT PESTICIDE

Tick if you avoiding it

POLLUTED ENVIRONMENT

Lead-based paints are banned for residential use since 1978

EXHAUST AND POLLUTION

Tick if you avoiding it

Fruits and vegetables commonly have pesticide residues*

Breathing often exhaust fumes can be very harmful for your lungs' health and your liver.

MERCURY Contaminate water with methylmercury, can be absorbed in the bodies of fish

Smoke and chemical fumes by factories that are next to cities can be very harmful for peoples health

Tick if you avoiding it

In the above cases your body is exposed in different toxins. Knowing what can harm your body and which products and spaces you need to avoid can improve your liver's health.

*a small amount of something that remains after the main part has gone

Give it a thought to find where the above events apply to your everyday life and tick the ones you completely avoid (or at least you rarely come across with)

Tick if you avoiding it

PERC Every tick will earn you 4 liver-points. Complete the activity and find out how Toxins-free is your everyday life. At the end count the point and check what your score show about your liver's toxins

(PERCHLOROETHYLENE)

Dry Clean

Tetrachloroethene is a manufactured chemical that is widely used in the drycleaning of fabrics, including clothes. Extensive use of that can be absorbed through our skin and harm our body. Tick if you avoiding it

Complete your Juice therapy and detoxication

If life gives you lemons, make some kind of fruity juice.

Parabens which are chemicals can be found in many types of make-up (like lipstick, mascara, concealer, and foundation). Tick if you avoiding it

heck what your score indicates about your everyday life.

If your score is between:

BEAUTY AND PERSONAL CARE PRODUCTS

0-15 then you have unhealthy conditions in your life and you have to do something about it

If your score is between:

15-30 then you could improve some of the unhealthy condition in your everyday life to be healthier

If your score is between:

30-45

45-60

then you are doing just fine!

Keep up the good work, you should be very healthy!

I have a

Healthy PR E

Liver

What's your SuperPower? 51 Copyright Tellus Mind - Tellusmind.com

Activity

Massage your liver The first step to performing liver massage is knowing where it's located. Look at a picture of the body's internal organs and you'll see that it's mostly just below the right rib cage, with parts of it extending under the left ribs. To feel for it, lie on your back, which will help to relax your abdominal muscles and make it easier to find the liver. Slide your fingers from your sternum, down along your right rib cage. The liver is partially obscured by your ribs, but you may be able to feel a slight bulge, depending on your body composition.

A. Start by tapping your right hand as a loose

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fist, gently yet firmly directly into your left armpit.

B. Also tap all around the armpit area,

in front of it, below it and behind it. Then after at least one minute of tapping in and around the armpit, tap straight down from the armpit, across the rib cage and down to the side of your abdomen right in front of the hip bone to the midline in your lower abdomen.

The following exercises are part of the 'Qigong Warmups'. These simple tapping exercises help to relieve congestion, promote circulation, accelerate liver detoxification, thereby reducing liver pain and stress.

C. Tap gently directly up the midline from your lower abdomen up through the center of your chest, tapping on the sternum, across your left clavicle to your left shoulder.

D. Now repeat everything on your right side, using your left fist. Be very careful as you tap across your ribs on the right since this is directly over the Liver

C. Tap up the medial or A. Tap down the lateral or outside aspect of your left arm to your hand.

B. Rotate your

left arm so that you are now tapping on the palm of your left hand.

inner aspect of your left arm back to the very top of your left shoulder. Tap on this tight and sensitive point on the very top of your left shoulder for about 15 to 20 seconds.

D. Now repeat everything on your right side, using your left fist. 52

3 B.

Start by tapping your fists right above the pubic bone and lower abdomen in the front, and on the sacrum and lower lumbar area of the back. Then slowly start tapping higher up the midline of the front and back.

As your hands tap higher on the midline, you may also tap on the ribs, underneath your breasts or chest muscles. These relieves congestion in the Liver and Spleen.

A. Keep ascending

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higher and higher with your tapping as you continue to twist your hips back and forth. Your arms should be completely loose.

Twist your hips, left and right, allowing your arms to swing loosely from side to side. Your hands should be loose fists that land on the midline of the front and just to the side of the spine in the back as you twist your hips left and right.

Your hips and upper body should now twist enough so that your loose fists can land on the very top point of your shoulders, breaking up the tension in these muscles. At the same time, your fist is tapping even higher up on your back, about the mid thoracic area, between your shoulder blades.

Now slowly allow your arms and fists to tap back down from your shoulders, the sides of your chest, the sides of the ribs, the abdomen back down to your lower abdomen. Slow your twisting to a stop.

After you finish this activity make sure that after all of these exercises you will drink a lot of water. Drinking water such as doing an exercise helps the liver move toxins through its own cellular systems and speed them on their way out of your body.

53 Copyright Tellus Mind - Tellusmind.com

Activity

Find the Toxins and avoid them Unfortunately there are many chemicals that can be found in the food we eat, in the air we breathe and in the products we use! Chemicals such as parabens, PRC (Tetrachloroethene), pesticides, and certain preservatives in food can make the amount of toxins that we get harmful to our liver and our body. These chemicals have also the ability to be absorbed through our skin especially if we use products that include these chemicals.

CIGARETTES AND OTHER CHEMICALS

INSECT PESTICIDE FOOD PESTICIDES AND CHEMICALS

Our lungs can absorb chemicals from cigarettes even if we don't smoke but we are next to someone who smokes.

Extensive use of pesticides can affect humans health Tick if you avoid it

Tick if you avoid it

Lead-based paints are banned for residential use since 1978

PR E

POLLUTED ENVIRONMENT

Tick if you avoid it

EXHAUST AND POLLUTION

Tick if you avoid it

Breathing often exhaust fumes can be very harmful for your lungs' health and your liver.

MERCURY

Smoke and chemical fumes by factories that are next to cities can be very harmful for people's health

Food preservatives and food additives can be found in many fast food meals

LEAD

Contaminated water with methylmercury, can be absorbed in the bodies of fish

Tick if you avoid it

PERC (PERCHLOROETHYLENE)

Dry Clean

Tetrachloroethene is a manufactured chemical that is widely used in the drycleaning of fabrics, including clothes. Extensive use of that can be absorbed through our skin and harm our body.

Parabens which are chemicals can be found in many types of make-up (like lipstick, mascara, concealer, and foundation). Tick if you avoid it

Tick if you avoid it

BEAUTY AND PERSONAL CARE PRODUCTS

DETERGENT

ALUMINUM AND PARABENS

Many of the top selling detergents contain at least one chemical that was flagged as “toxic” or “hazardous” under federal law.

Can be found in skin care products (like lotion, shaving products, and sunscreen). Parabens can be absorbed through the skin.

Tick if you avoid it

Smelling diesel and fuel every day can be harmful.

FLAME RETARDANT

Tick if you avoid it

DIESEL

FRUIT PESTICIDE

It has been scientifically proven that negative thoughts can produce different toxins in your body. Tick if you avoid it

Flame retardants are chemicals which are added to plastics and textiles, and surface finishes and pieces of furniture.

NEGATIVE THOUGHTS

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Tick if you avoid it

Fruits and vegetables commonly have pesticide residues* Tick if you avoid it

Your Score:

In the above cases your body is exposed to different toxins. Knowing what can harm your body and which products and spaces you need to avoid can improve your liver's health.

*a small amount of something that remains after the main part has gone

Give it a thought to find where the above events apply to your everyday life and tick the ones you completely avoid (or at least you rarely come across with)

Every tick will earn you 4 liver-points. Complete the activity and find out how Toxins-free is your everyday life. At the end count the points and find out what your score shows about your liver's condition.

heck what your score indicates about your everyday life.

If your score is between:

0-15 then you have unhealthy conditions in your life and you have to do something about it

If your score is between:

15-30 then you could improve some of the unhealthy conditions in your everyday life.

If your score is between:

30-45

45-60

then you are doing just fine!

Keep up the good work, you should be very healthy!

Activity

Juice therapy and detoxication Considering the important functions your liver performs, it is essential to maintain liver health by detoxifying your liver once in a while. You can use a juice maker to prepare tasty detox drinks to help your liver function better. Here you will find healthy detox juice recipes and you have to complete a challenge!

Try to drink your juice straight away! After 15 minutes, light and air will destroy a lot of the nutrients and also all the awesome antioxidants will begin to lose their potency.

If you are strapped for time and can't drink it straight away, transfer it to a dark airtight container in the fridge and try to consume it within 24 hours. It may not be as nutrient dense as super fresh juice, but it's still better than not drinking juice at all.

Apple Juice

Your liver is essential for removing toxins from your body. Apples and apple juice are recommended to consume prior to a liver cleanse because the malic acid in the juice helps to open the ducts that run through the liver, allowing the liver to more easily be flushed. To make an apple detox drink you would require: apples lemon ginger

Consider making your own juice for the pre-cleanse. For juicing, Red Delicious is a favorite for its sweetness and high antioxidant count. Granny Smith is an option for those tart apple lovers.

Carrot Juice An easily available vegetable that works wonders for cleansing your liver. It is naturally tastier and possesses great nutritional benefits. Carrots contain retinoic acid which protects the liver. To make a carrot detox drink you would require: Carrots Lemon Ginger

Lemon Juice

Peel and clean carrot and ginger and blend them together to a fine juice. Squeeze the lemon in it and your carrot detox juice is ready. Pour it in a glass and serve fresh.

One of the most inexpensive fruits for detoxification is lemon. As lemons are low in sugar and high in purifying substances, lemon juice is an ideal way to keep your liver healthy. You can also mix turmeric to lemon juice to get its anti-inflammatory benefits and detox your liver.

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The ingredients to make the detox drinks are: Peeled lemon Honey Turmeric

Put the peeled lemon into the juicer. Pour it in a glass and add honey and turmeric. Serve with ice for a refreshing drink.

Let's "tick" your progress! Try these juices one by one and make sure you tick the appropriate box:

If you want to aid your liver to cleanse itself then try to drink your favourite juice for the next 6 days: Tick the appropriate square so you keep track

Once you decide which one you like the most, have a go on the 6 day challenge:

of your progress