(To read the absolutely vital footnotes in a "Word" document on the internet, under "view" click "print layout" or put cursor over the footnote number.)
EASY REFERENCE:
easier search, besides the search engine, to the right.
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READ, SCAN THESE:
The most efficient way to feeling great and living a quality life longer:
Read in this order:
Then
PLANNING, MONITORING - Use these forms to help plan and implement effectively
should you commit to from diet, exercise, to deep relaxation and ergonomics and more.
Also, list your top physical goals for the year, three, five and 10 years (see below).
page placing the changes to make in order of their impact on your
health. Which things you've heard of or had suggested to you make
the biggest difference and which are most feasible to implement?
areas and overall. Very worthwhile!
MONITORING - An essential process of accountability and clarity to help
achieve goals effectively.
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GO TO THE TOPIC:
AIR QUALITY - One of our major systems so it is worth taking care of!
sinuses, sleep, teeth...
plus more energy.
ENERGY Page - What is worth the payoff in energy, how to make it easier
ILLNESSES - Treating them, simply. Colds. Pain. Where to go for medical information!
RELAXATION - This page has some excellent, easy methods that will increase your health and
mental state.
STRESS - A psychological cause but a physical effect that is intolerable.
WEIGHT - Using the principles that make it easier and more effective long term. And why you're
not losing weight - the physical factors that should be addressed first.
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IMMEDIATELY, GET THESE IN GEAR!
form, assessing and setting goals in every area from body health measures to sleep to
addictions to losing weight and more. Includes Body Mass Index table, what you use food for.
you commit to from diet, exercise, to deep relaxation and ergonomics and more. Also, list your
top physical goals for the year, three, five and 10 years.
READ THESE FOR PROPER EDUCATION
Your key textbooks will be: You: The Owner's Manual, Roizen and Oz, with the alternative of You: Staying Young by them also.
For diet: Read Roizen and Oz, You: On A Diet.
MONITOR FOR MAXIMUM RESULTS AND EASE: (Monitoring is essential to achieving a goal!)
what key exercises you've done and how you've eaten, daily. Doesn't track weight (see below
for that).
subtracting points for some.
harder to tell where you've been and how you're really doing.
exercise.
TEST NOW!
Do this RIGHT NOW! This is something you can't put off any more. IT'S YOUR VERY LIFE!
Life Expectancy - Testing for what is your real age and knowing how you can affect it, while
avoiding being the victim of myth or ignorance!
www.realage.com - For great information and testing online. Find out your "real" physical age.
OVERALL
www.mayoclinic.com - One of the best sources I've seen. Without all the ads or any biases.
www.realage.com - For great information and testing online. Find out your "real" physical age.
Life Expectancy - Testing for what is your real age (see above) and knowing how you
can affect it, not buying into myths.
Supporting Structures/Systems - Essential for the greatest progress!
Set up a notebook (or a thin Binder) for putting items you need to have accessible to
refer to immediately, including, if not appropriate in another place, weight, eating,
monitoring, exercise and stretching routines and pictures of what to do, and other
items, such as back care. Include printouts from this site and use labelled dividers.
Use experts and programs! - Obviously, use fitness trainers, nutritionists, weight loss
programs, and other relevant professionals to help in the process.
Time: 3+ hours/week - At least (find the time!), with at least 1/2 hour spent on educating
yourself (see the resources list) until you become "knowledgeable" and healthy. Plan on
doing this for six months. It's worth the investment. (Study the pieces, all short, below to
get a quick overview and to be efficient with your time.)
Now on a separate page, which will gradually expand from this.
complete exam says.
Sinuses - Relief! Don't try the wrong things... See Illnesses, colds.
create to empower and/or just to feel good.
common, next to colds.
HARMFUL PRACTICES (See also, Psychology, Emotional Management, Addictions)
NUTRITION
Read the "overall" pieces in the order numbered below, then clean out the kitchen!
CLEANING OUT THE KITCHEN (future write-up, see Shopping List below; throw
everything out that is not healthy, it'll pay off !!!!)
Alcohol - Calories - Beer vs. wine vs. hard drinks
Beverages - Soft drinks, coffees, juices, milks - and a few surprises on what not to
drink.
Substitute drinks, especially those that are satisfying yet not unhealthy
Cereals - A few surprises, which are the healthiest and best?
Read 1st DIET PRINCIPLES - Apply these for an easier time losing and maintaining.
Read 3rd GLYCEMIC INDEX - Which foods will spike your sugar the worst?
Nutrition Bars - Power, energy, etc., but only a few good ones are out there.
Nuts - How they should be included in the diet
SHOPPING LIST - A checklist to use (and sort however you wish) for healthy, low
fat, and low cal foods.
SNACKS - Which are best, setting it up ahead of time so it is easy. This can be
key to keeping weight down - if you have healthy, low cal snacks around, it is
simple...
Spreads - Peanut butters, cheeses, dips...
Water - How much and what kind!
be surprised at the effects of the one you wouldn't have guessed would be
the most important!
Book: ++REAL AGE MAKEOVER, Michael Roizen
Efficient preparation
Book: The Once A Week Cooking Plan (Saves you 10-20 hours a week), Jon Hilton
WEIGHT Although it was not my intent to have this much on the site, I couldn't find resources that would be as direct and easy to use, except for the few sited. So, click on the Weight to go to the section.
