TIPS FOR SOUND GENERAL HEALTH PRACTICES

(Diet, Exercise, Sleep)

OPTIMUM EATING HABITS

BREAKFAST:

Gourmet Oatmeal (3-4 times a week)(undercook) (use 3 or 4 brands- for variety) – add prunes, bananas, and raisins-, (and some low fat milk)
Side of fruit- (cantaloupe, pineapple or grapes, strawberries, blueberries)
Whole Grapefruit

Whole-grain cereal (twice a week) with prunes, bananas, raisins (with milk-low fat)
Sides of fruit and a whole grapefruit
           or
Three hard-boiled eggs (once or twice a week- no salt) with sides of fruit and a whole grapefruit

            Take 2 RUSH (Energy Booster/ Vitamin Supplement) after breakfast

LUNCH:

Salmon or Halibut or Canned Tuna.-(Low sodium only)

8 oz filet mignon (once a week)(prime only)

Fresh roasted turkey (no gravy, no stuffing and no mashed potatoes)

Grilled or roasted chicken breast (eat without skin)

Eat each of the above entrees one day a week, and your “favorite” a second day.

Eat all of the above entrees with any three of the following: steamed spinach, steamed broccoli, steamed carrots, steamed brussel sprouts, steamed peas, lima beans and occasionally a yam or sweet potato

Do not add seasonings or sauces other than high quality Virgin Olive Oil. Do not eat Bread, appetizers, rice or dessert.

Take 2 RUSH (Energy Booster/Vitamin Supplement ) 1 hour after Lunch

AFTERNOON SNACKS:

Apples, Strawberries, Blueberries, Blackberries

Red peppers, carrots, almonds, pecans, walnuts, tomatoes

DINNER:

Unless you are a professional athlete, power weightlifter, or adolescent in need of nourishment- absolutely no one needs dinner as you have already obtained your essential vitamins and nutrients by eating properly at breakfast, lunch and the (afternoon) healthful snacks.

DO NOT EAT ANYTHING FOR DINNER.

Take 1 or 2 MODIFY to suppress your cravings and obtain more essential vitamins

TIPS FOR SLEEPING BETTER

Be sure you are exercising nearly everyday

Take 2 HUSH (Sleep and Vitamin Supplement) 1 hour before bed time

Take a nice soothing shower or Bath just before going to bed.

Ensure that your Bed Room is clean, organized, quiet and is kept cool while sleeping.(read the dictionary-it will put you to sleep.)

Get a minimum of 7 hours and a maximum of 9 hours of sleep every night.

Try to “retire” every night within 1 hour of your usual bed time.

EXERCISE REGIMEN TIPS

We recommend weight training before or after work every other day

We recommend cardio (treadmill) - (5-10% incline) on the days you do not weight train.

We recommend that you exercise six days a week with one day off. (However, on your day off engage in some activity whether its work around the house, or hiking or walking). Vary your exercise types, reps, pounds and intensity to keep your regimen interesting. Join a gym with varied members (including your contemporaries) so it is part social but also motivating by observing those in better shape.