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Below is a brief summary of important actions that you can take to improve your life.

Taken from the book:
You The Owners Manual
By Drs. Oz and Roizen

Read this book to find out why these things work.

A summary of Important Actions You Can Take To Improve Your Life

Exercise

• 30 minutes day walking (or similar)
• Stamina workout (out of breath when done or sweating)
• 3 times a week for 20 minutes each
• Weights 3 times a week, 10 minutes each

Free Weights

• 8-12 Reps...2-4 Sets
• Weighted Squats
• Lunges
• Rows
• Chest Press
• Bicep Curls
• Side Lifts
• Over Head Press
• Lateral Delt Lift
• Rotator Cuff Rotation
• One Leg Calf Lift
• Push Ups
• Crunches
• Arm and Leg Lifts

Diet

• 9 Handfuls Fruits and Vegetables a day
• 1 ounce of nuts daily
• Whole grain bread or cereal daily
• Fish 3 times a week
• Tomatoes cooked ten tablespoons a week
• 64 oz water day
• 2 glasses skim milk daily
• one glass red wine daily (men two)
• 1 cup soy bean daily
• Healthy fats daily (olive oil, nut oils, fish oils, flaxseed avacados)
• 1 oz dark chocolate daily
• garlic
• yogurt

Boost immune system with the following

• Oats
• Onions
• Broccoli
• Apples
• Cranberries
• Strawberries
• Tomatoe Juice
• Tea
• Grape Juice
• Red Wine

Reduce Length of Colds with the following

• Pumpkin Seeds
• Chicken Soup
• Zinc Lozenges
• Vitamin C

Supplements Daily

• 800 Micro Folate
• 400 IU D
• 1200 Calcium
• 400 Milig Magnesium
• 2 Baby Aspirin with half a glass of warm water before and after
• C 600 Milig 2x day
• E 400 IU 1x day
• B12 .25 micro
• B6-6 Mili
• 1500 Milig L-Carnitine
• (age related?) 1500 glucosomine chondroiten.brands oseo bi flex, cosomine ds or triple flex
• psyllium-1 TPS silinium 2x day. 100 micro
• 1/2 teaspoon of cinnamon
• Not more than 2500 IU of A...minimum of 1500 IU

Habits

• No food three hours before sleep
• 9 inch plate
• Daily day dream
• Practice good posture
• Brush teeth for 120 seconds
• Floss and Scrape
• Wet Wipes
• AHA for skin regeneration
• Wash hands often...use gel when no water
• Manage Stress
• Belly breathing 10 two times a day
• Sleep 7-8 hours a day

Healing Foods

• Whole Grains
• Cherries
• Blueberries
• Walnuts
• Beans
• Tomatoes
• Yogurt
• Cabbage