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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
