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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

 

 

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