What the Health Are You Eating

What the health are you eating? James Johnson

About the author James Johnson is a true inspiration. His quest for knowledge led him down a path in a search for optimum health. His journey began shortly after meeting his beautiful wife, Jenna, who has been a vegetarian her entire life. James’s idea of health has done a complete turnaround. Don’t believe it until you see it! Check out his before and after photos along with helpful information on his web site, www.veggieman.com. Now that James has never been healthier, his mission is to help others help themselves by sharing with them the knowledge that he has gained through his experiences. James Johnson is a man who lives each day in the present and is driven to succeed and continues to develop as a wholesome, well-rounded husband, father, son, friend and, believe it or not, grandfather! Searching for optimal health, he has realized that what our nation eats reflects our overall health. His direction in life is towards one of an educator, professional speaker, and entertainer so that he may share his experiences in a fun, lighthearted and non-judgmental manner. Currently he teaches cooking classes to create interest towards living a vegetarian lifestyle. He doesn’t just talk a healthy lifestyle, he lives it. Being an avid runner and competing in marathons regularly is one of many hobbies that James has. His real love is paragliding — soaring thousands of feet in the sky — and other adrenaline adventure sports. To learn more about the services at the Johnson Optimal Lifestyle Institute or to have James Johnson speak or entertain at your next event check out www.veggieman.com or call toll free 1-877-924-4427.

Table of Contents Section 1: Feel Well Chapter 1

I was never this healthy

6

Chapter 2

I married a healthy hottie

9

Chapter 3

How to lose 30 pounds without even trying

11

Chapter 4

What would it take for you to feel beautiful?

14

Chapter 5

How to find your life purpose without going insane

18

Chapter 6

Motivate yourself to find your true self

21

Chapter 7

6 Steps to instantly change your life without pain

24

Chapter 8

How to think yourself thin

27

Chapter 9

The benefits of modifying and challenging your beliefs

29

Chapter 10

Thrive – Don’t just survive

31

Chapter 11

How to face the fear and do it anyway

34

Chapter 12

Fantastic 4 stress steps you can’t live without

36

Chapter 13

7 reasons to laugh your worries away

41

Chapter 14

Finally a relaxation exercise you can do anywhere!

44

Chapter 15

How to boost what happens in the bedroom

46

“If you do what you’ve always done, you get what you’ve always gotten.” - Anonymous

Section 2: Get Well Chapter 16

Has anyone asked you what side do you want to be on?

50

Chapter 17

Be free from your old habits in less than 21 days

51

Chapter 18

3 Simple steps to determine your values before others do it for you

55

Chapter 19

Simple steps to boost your self-esteem like never before

58

Chapter 20

The only “vitamin” you really need

61

Section 3: Exercise Well Chapter 21

What costs nothing and is worth millions?

66

Chapter 22

The best benefits of exercise

69

Chapter 23

Your ultimate cardio plan

72

Chapter 24

How to get more energy instantly

74

Chapter 25

Power up on a daily basis

77

Chapter 26

The how-to exercise checklist

80

Chapter 27

10 exercise tips for the gym

84

Chapter 28

Why are you still sitting on your butt?

86

“The desire to take Medicine is perhaps the greatest feature which distinguishes man from animals.” - William Osler

Section 1:

Feel Well To be feeling well means organizing your life in such way that you begin to feel well. Feeling good about your life is a solid foundation to build other health principles. If you’re not feeling happy to be alive, why on earth would you care about what you are putting into your body?

“There is not security on this earth, there is only opportunity.” - General Douglas MacArthur 5

Chapter 1

I was never this healthy A

ccording to the charts in the doctor’s office I was thirty pounds overweight. I was regularly sick with the flu, sore throats and recurring headaches. I looked to pills and vitamins to make me healthier when I should have been taking unhealthy foods out of my diet instead. I took every prescription given and looked for as many shortcuts as possible.

I was stressed because I didn’t know what I was going to do for the rest of my life, and money was getting tight. I worked at jobs that were boring. I contemplated going back to school, since I was running out of things to do. I came from a dysfunctional family. My parents were divorced. And to top it off I was getting fatter and fatter every year.

“ We’re just…uh …making sure it’s okay to eat, son”

I was confused and frustrated. Yet I would have told you I was in perfect health. I considered myself normal. Looking back, I realize that I was unaware of my potential for better health. That’s why I’ve written this book. I want to share what I have learned with my readers. “No one is an expert on another person’s life.” - Eugene Gendlin 6

Why married life changed my life

Inspiration for this book came from my wife, Jenna, the first person ever to ask me why I was living the way I was. She has inspired me to make choices that are congruent with the type of person I want to be.

The old meat and potatoes guy I was a meat and potatoes kind of guy. Meat was the main attraction on my plate. Then Jenna introduced me to a vegetarian plant-based diet… I was on a mission to learn more. I gradually started to eat more plant-based meals with beans, vegetables and whole grains. Not only did I begin to notice a physical difference in my body, I was experiencing a sense of well-being mentally that made me feel better than ever before. The search was on! I wanted to learn more about health to keep me feeling great. Since then, I haven’t stopped exploring and learning to achieve outstanding health.

Different strokes for different folks

When you’re young you think you know everything. As you get older you realize how little you know. It’s a humbling experience. I’ve gone through a huge learning curve. Transforming my life has made me confront strong habits and beliefs that sometimes conflicted with what I was learning. One was my belief that vegetarians didn’t get enough protein. I was very misguided on this point, so I have clarified this and numerous other points in the pages that follow. Although not all the information in this book may interest you or be the same as what you believe, take what you wish and think about the rest. My knowledge comes from my own personal experiences, becoming a healthier person by losing over thirty pounds through nutritious diet and exercise.

“Until man encompasses compassion for all walks of life he will not find peace in life.” - Albert Schweitzer 7

Let’s get something

clear

I am not a doctor. This book is based on what I have researched and learned from my own experiences and the experiences of top natural health professionals and human development experts such as • Michael Klaper • James and Phyllis Balch • David Wolfe • Earl L. Mindell • Sam Graci • John A. McDougall • T.C. Fry • Herbert Shelton • Andrew Weil • Nathan Pritikin • Dean Ornish • Brian Tracy • Anthony Robbins • Covert Bailey • Hans Diehl • Neal Barnard

• Gabriel Cousens • Gary Null • John Robbins • Deepak Chopra • Wayne Dyer • Ann Wigmore • Harvey Diamond • Bernard Jensen • Neil Nedley • Rudolph Ballentine • Udo Erasmus • Paavo Airola • Ellen White • Paul and Patricia Bragg • Norman Walker • John H. Tobe

Understand that your health is your responsibility. We are all on different journeys, and each of us has the power to choose what we believe. I had a hard time with this one because in my research I would come across numerous conflicting theories from so-called “experts” and “scientific studies.” As confusing as it is, they all have truths, and you choose what to believe. I remind you again that I am an expert at living “my own life,” but I don’t know all the answers. Use this book as a guide derived from my trials, tribulations and experience. My main purpose in writing this book is for you to help yourself. I wish you well and enjoy your journey.

“It is not enough to have a good mind; the main thing is to use it well.” - Rene Descartes 8

Chapter 2

I married a healthy hottie I

knew making changes in my life was a start. After having many dead-end jobs, I decided to take action. I took part in a business development program that helped me start my first business, becoming an entertainer. I loved to make people laugh, so starting an entertainment business made sense. I performed at schools, fairs and festivals. Money wasn’t always flowing in, so to make ends meet I would sell various products as a sideline. During the summer of 2001, I was selling glow sticks at a local softball tournament. I wandered into the large beer garden looking for customers. I saw Christine, a person who had seen me perform a magic show at a local school. She purchased glow sticks for her team. As a bonus, she introduced me to one of her teammates, named Jenna. As soon as I locked eyes with Jenna, I was attracted to her. I noticed her smooth silky skin, her clear crystal-blue eyes and firm body. I noticed how healthy and vibrant she looked wearing the team’s uniform and baseball cap. Surrounded by drunken baseball players and loud music, I put my sales on hold to have a conversation. I found out that Jenna was older than me. This made me nervous because I had never dated an older woman before. Jenna was easy to talk to and I was having fun. Jenna and I had such a great evening sharing stories and dancing that I figured that getting her phone number would be easy. I was wrong. She thought I was too young — I couldn’t believe that. What’s the big deal with a 10-year age difference? Demi Moore has no problem with it. I got dumped even before I had a chance.

“Love is the best medicine, and there is more than enough to go around once you open your heart.” - Julie Marie 9

I continued to pursue my entertainment business, doing magic shows and visual comedy. I started to exercise a little by riding my bike and going on the occasional run. Exactly one year later I went back to the softball tournament. Jenna, Christine and the rest of the softball team were in the beer garden again! Jenna looked just as vibrant as before, and my heart jumped out of my chest. Why? Because meeting Jenna for the second time had to be fate. What were the odds of seeing her again? My life was about to change in a direction I would never have imagined. This time the healthy hottie said yes. We fell deeply in love. I soon was introduced to her three beautiful children and other family members. What an experience; one which I shall never regret. We had a beautiful country wedding a little over a year later. Jenna and I are continuing to live every day to the fullest. Since the first edition of this book, I have met some interesting people. I have also organized cooking classes to teach how to make healthy meals taste good without adding meat as the main ingredient. As for Jenna, she continues to study spirituality and grow her business as a photographer.

Nice story but why? Meeting my wife Jenna was the turning point towards a lifelong commitment to health. Some people may get a scare from a heart attack or cancer, but I was lucky enough to see the opportunity to change my health by meeting someone healthier than me. I felt that comparing how I was living my life with Jenna’s was a wake up call to reality. She made me think about areas of my life that no one had ever had the time to discuss. This is one of the reasons why I wrote this book. Life has many choices and possibilities regardless of your circumstances or situation. Your future health is your responsibility and can be a great success if you are willing to face your fears and do it anyway.

“If you don’ t like something, change it. If you can’ t change it, change your attitude.” - Maya Angelou 10

Chapter 3

How to lose 30 pounds

without even trying The

start of the magic of weightloss

W

hen I met Jenna I weighed 180 pounds and was 5’9”. I felt healthy enough, but later discovered I was not as healthy as I could be. I often got headaches when I needed food and turned irritable when I was due for a meal. Every September I had my annual bout of strep throat and took my prescribed dose of antibiotics. Since changing my lifestyle, I have lost a little over 30 pounds (not bad since I thought I was fit to begin with). I no longer get headaches or routine colds. Antibiotics and drugs are a distant memory, and my desire to search for a more natural way of eating and living continues. Read on! Jenna offered new information that allowed me to make new decisions towards better health. These new decisions formed new habits and beliefs. The rest is history. In this book I will present the process the way I learned it. 1. My awareness was heightened with new information 2. My desire to live a healthier lifestyle emerged 3. I developed a new health image and challenged old beliefs 4. I developed new habits 5. My weight decreased 6. I stayed motivated with action that produced results 7. I was determined to continue feeling great 8. Life kept getting and better Now I look back and can’t believe how amazing the changes I have made have impacted my life. I encourage you to build up the courage to do the same. I know you can do it!

“True knowledge exists in knowing that you know nothing. And in knowing that you know nothing, that makes you the smartest of all.” - Socrates 11

Losing my health

Before I met my wife I had the attitude — if it’s not broken, why bother fixing it? The benefits of being consciously aware of your health are numerous. I was missing out on what real health truly is. According to Webster’s dictionary, health simply means freedom from sickness. This includes all forms of health — mental, spiritual, emotional and physical. In other words, health is not everything, but without it, everything is nothing.

My unhealthy

childhood

My childhood habits came from my parents. Looking at my baby book, I discovered that I was on prescription drugs from an early age. Right after my birth I was introduced to various drugs during visits to the hospital. The visits to the hospital were followed by an operation when I was eight years old to put tubes in my ears. I vividly remember being sick on a regular basis. My research suggests drinking an enormous amount of milk had a possible connection to my early childhood sicknesses. It is common to hear that drugs are quick fixes and surgery can be used for any ailment that can’t be cured with drugs. To make matters worse, these beliefs are topped with the attitude: live life to the fullest because tomorrow you can diet. It’s nobody’s fault. That’s how most of us have been taught to think. I started to compare my childhood habits to those of my new family. The comparison shocked me! Jenna and her kids lived a life with very few antibiotics or hospital visits and no serious sicknesses. How could that be?

“Things may happen around you and things may happen to you, but the only things that matter are the things that happen in you.” - L.C. Robinson 12

Surprised to be

alive

Growing up I shared a room with my younger brother, Guy. Usually, before we went to bed we had a quick snack — hot chocolate, Mr. Noodle soup or even a corner-store heat-and-serve hamburger. My tummy sometimes hurt, but nothing like my brother’s. Sometimes Guy would wake up in the middle of the night screaming in terror. I had no idea what was going on, but sensed that he was very ill. My brother’s stomach caused him so much pain that he made regular trips to the hospital. The hospital didn’t find anything wrong with him and usually sent him home. His hospital visits continued and no one ever figured out what the problem was. Now I can see that what our parents fed us was a contributor. We ate the standard American diet of meat and potatoes with the odd vegetable thrown in, followed by dessert or a processed snack. I remember a medium-sized fruit bowl filled with bruised apples and other unappetizing fruit. My purpose here is not to blame anyone. My parents are amazing and did the best they knew how. They fed four kids based on nutrition learned from their parents and the old Canada food guide. We were still living and kicking, so why bother with anything else? Honestly, I’m surprised I’m still alive after eating so much food that was processed, refined and loaded with animal products. I find it incredible that our bodies can deal with so much junk. I loved snacks and anything sweet. My siblings and I look back and laugh at what we ate. The not-so-funny part is unlearning the habits we laugh about, because some are still lurking. One of my habits that I’m still confronting is having enough discipline to resist food that I would never buy for my own consumption. If I don’t have tempting food in my own kitchen, I don’t eat it. The challenge is when I travel and visit other people’s homes that offer foods like cheesies, chocolate and pastries that sometimes find their way into my mouth. “There are many truths of which the full meaning cannot be realized until personal experience has brought it home.” - John Stuart Mill 13

Chapter 4

What would it take for you to feel beautiful? Lack of love When I was growing up, my family was more goal–oriented than love–oriented. Both my mother and my father are amazing people. I would not be writing this book if it weren’t for the love they shared together to give me life. My parents expressed their love as they were taught, with restraint. I was raised in an environment where surface love was the norm. Deep emotional love was missing from my childhood. As an adult, I began to notice warm, huggy, expressive families.

T

he most powerful and incredible force of love has come from my wife. Her life is full of love. I quickly saw that my affection toward others was not the same as hers. My love came from a shallow saucepan and Jenna’s from a never–ending well. Since we married, I have analyzed the difference between our childhoods and realized that my family’s lack of unconditional love may have caused weight issues in me and my brother and sisters.

You are born beautiful

I believe that each of us is a special and unique individual who is awesomely beautiful in every way. Forget about your weight and look at your body. What do you see? Notice that your body is not just a leg, an arm or fat rolls. That’s what you see on the outside. How you feel on the inside is what makes you the person you are. Discussing health requires more than just dwelling on what you look like. Having some extra baggage does not change the fact that you are a beautiful soul. Have faith in yourself. Believing in yourself will give you strength and courage to keep you strong on your journey to better health. “What lies beyond us and what lies before us are tiny matters compared to what lies within us.” - Ralph Waldo Emerson 14

“ Grr ruff!!! And they get embarrassed when I poop in public!”

Every human being is a miracle of life, a divine being with the ability to love and be loved. Everyone deserves to be treated with love and respect regardless of their shape, size, color or hairdo. A human being must have love to be fully healthy — mentally, emotionally, spiritually and physically. No matter what choices you make or directions you take, love is the binding force to produce the very best health and happiness this world has to offer.

Some 39 percent of pet owners say they have more photos of their pet than of their spouse or significant other.

Questions to ponder

What can be more important than love? How would your life change if the amount of love in it doubled? Is your life purpose surrounded by love? How can you express love on a regular basis?

“You, yourself, as much as anybody in the entire universe, deserve your love and affection...” - Buddha 15

Feel the love

With the love lessons I continue to receive from my wife, I have noticed a big difference in my overall health. I respect my body, animals and the environment in a more loving and harmonious way. I have developed a new eye for beauty and even begun to love myself. Once a person loves himself or herself unconditionally, freedom from weight issues is guaranteed to follow.

Action plan

• Write a letter to yourself. • Talk openly to others about your thoughts and feelings. • Reflect on the present. • Keep a journal. • Spend quiet time alone daily.

love is the purpose of life

Before we are able to love others, we have to love or accept ourselves. To accept yourself choose to be in a state of happiness. I believe that every one of us has a deep desire to be happy and content. Having a healthy lifestyle makes this a lot easier. Actions for high-scale happiness • Live in the moment and find joy in all areas of your life • Do your best and be happy with yourself regardless of what you weigh • Love and care for yourself regularly to keep the happiness alive “Why not fall in love with the body you’ve been sleeping with all your life?” - Stewart Emery 16

Self-care actions that benefit your health and happiness

1

Diet — proper nutrients from whole foods enable your body to look and function at its best.

2

Exercise — increase your circulation while toning your muscles. Exercise is one of the best ways to lose weight, maintain your looks, and improve health.

3

Sun exposure — sunlight is an excellent source of vitamin D. (Caution: Too much sun can cause skin damage and premature wrinkling.)

4

Sleep — sufficient sleep is necessary for your body to rest and repair damage.

5

Stress — stress can take years off your life. Learn to relax and enjoy life each day.

6

Water — Most of your body is water. The more water you drink, the better you look and feel.

7

Drugs (Alcohol and tobacco) — the more you drink or smoke, the faster you age. Limiting or avoiding these “health suppressors” will help you to feel and look better.

“Learning to listen to ourselves is a way of learning to love ourselves.” - Joan Borysenko 17

Chapter 5

How to find your life purpose without going insane I

love working. Ask people how much Did you know they enjoy their work. You will A huge percentage of probably hear complaining 90% of the people “have to have time about how they hate their work or coffee” to achieve a higher energy level. dread Monday mornings. Talking about jobs and complaining seem to go hand in hand. Not loving what you do and being in a job you don’t enjoy could have undesirable implications for your health and happiness.

The

ultimate dream job

My definition of work is doing something with a positive attitude and actually wanting to do it. Many people go to work with an attitude of “I have to.” If I gave you the best job in the world, how would that change your life? What is your dream job? If just thinking of your ultimate job gives you goose bumps or sends shivers down your spine, imagine how doing your dream job could work magic for your overall health. I bet you would become a new person. We are each born with unique gifts and talents that can be developed to help not only our families and communities, but also perhaps the rest of the world. If you don’t know what your life’s purpose is or you are looking for a change, consider the following steps to explore new boundaries.

“Happiness is not having what you want, but wanting what you have.” - Anonymous 18

Purpose boosters

• Identify your goals and make a list of your dreams. • Volunteer at a local charity to help understand that the world does not revolve around you. • Learn a new career part time or full time. • Go back to school and study something that interests you. • Organize all aspects of your life to enable you to see the big picture. • Examine the question, “Why are you on this earth?” Share your answers with friends and family that you trust. • Start a new hobby or try something that you have always wanted to do.

Living on purpose and finding your true passion can drastically change the direction of your health.

I don’t understand why some people work their entire life at jobs that add to their stress and frustration. If this description fits your career, please understand that it does not have to be this way. Think of the people that spend time doing what they truly love and getting paid for it. How did they become successful? There are many opportunities out there. If you cannot find one, make one. It’s up to you to discover your natural ability and find or create a career that matches your deep burning desire. If you do this, your health and overall happiness will drastically improve. Do what you love and love what you do. If something holds your attention and gives you a sense of losing reality because you get completely absorbed in it, then explore that direction. Whatever you decide to do, keep in mind that your purpose in life is to help, love and serve others. How you do it is up to you. It has been my experience that if you follow this principle, your dream can become your reality sooner than you think. “It is never too late to become what you might have been.” - George Eliot 19

The million-dollar question What makes you feel alive?

If you find the answer to this question in your lifetime and spend the rest of your life doing it, then you will be part of the very few that are consciously living on purpose.

Quick fix • Find out what you love to do, and then do it. • Specialize in one particular area of work or interest and know more about it than anyone else. • Do something in your life that not only benefits you but also serves the rest of society.

“ I found out what I love to do, Eat Chocolate.”

“Life without feeling isn’t worth living.” - Alexander Lowen 20

Chapter 6

Motivate yourself to find your true self W

ithout some sort of motivation, your chances of success are limited. Motivation puts your burning desires into action.

Some of us are more motivated than others in taking action toward a desired goal. Most people are not motivated to address health issues when nothing appears to be wrong. This is how I felt before meeting Jenna. Why change what you think is already working? Besides, who likes to change and move out of their comfort zone?

Motivated Muffin Butt

My turning point came when I increased the amount of exercise in my life and went mountain biking with a friend. I was wearing spandex shorts and my friend commented that my butt looked like a muffin. Ouch!! Friends always let you hear the truth even when they’re joking. What are your personal reasons for wanting to adopt a healthier lifestyle? Each of us is going to be motivated in different ways. I motivate myself to move towards a healthy lifestyle by understanding the conditions that could result from poor health. Preventative measures can support an optimal lifestyle. I suggest you find ways to take action immediately. Live by the motto of “Just do it!” Action is the single most important step when you want to get motivated. If you don’t act on your desires quickly, they fade away. One of the best ways to keep yourself motivated is to make a list.

“Lack of motivation is the number one reason for failure.” - Napoleon Hill 21

Action

baby steps toward motivation

• Attend a seminar on an aspect of healthy living. • Become inspired by someone you trust and respect. • Realize you are sick and tired of what you have always done. • Keep a journal. • Say “I love myself ” in the mirror every morning. • Buy a new pair of runners and start a walking program. • Prepare a new healthy recipe that you have never tried before. • Rediscover the library for valuable information to motivate yourself towards a new lifestyle change.

Don’t wait for these situations to get you

motivated

•

• The love you share with family and friends could be lost if you die prematurely because of poor lifestyle choices. • Poor health can stop you from participating in a particular event that you enjoy. • The lack of energy from an unhealthy lifestyle can limit your success. • Not feeling your best may set you up for missing great opportunities.

“Until you value yourself, you will not value your time. Until you value your time, you will not do anything with it.” - M. Scott Peck 22

Feeling List-less, make a list!

If you are feeling unmotivated make a list. You will be very surprised what will happen if you start the habit of writing out what you desire on paper. To test this theory get a pen and immediately write out a list of things you want to happen in your lifestyle and see what happens! Keep up this habit and practice writing out a list for yourself everyday.

Personal Lifestyle List

Quick tips • Action equals results • Find inspiration • Turn your negatives into positives • Write lists of what motivates you, and check the list when you’re down and out • Commit to something so that it is difficult to turn back • “Keep on keeping on” (a positive expression for “Don’t Quit”)

“Knowing others is intelligence; knowing yourself is true wisdom.” - Tao Te Ching 23

Chapter 7

6 Steps to instantly

change your life without pain D

o you really know what you want in your life? There are so many distractions and stimulations in this world — do you get lost and confused? I know I sure did. Understanding what you want for yourself is a huge step in building your awareness to better your lifestyle. If you don’t know exactly what you want — anything will do!

Setting goals for

health is a must

Goal setting can move your health in a positive direction by keeping you focused on what is important to you. I have used goals to push the limits of my exercise capabilities and make dietary choices that support a far better lifestyle. Keep in mind that goals are not the most important things in living. The journey is what really matters, not the destination.

Goal setting 101

Many people have wishes, but studies indicate only about three percent of people put their desires or plans into action. For example, think about how you would plan a vacation. There are certain steps to get you where you want to go. These steps might include deciding on a vacation destination, saving money, figuring out flight plans, planning activities, and scheduling details. Happiness is more than just one thing, so include goals for all areas of your life.

Plan your health like you plan your vacation. Figure out what you want for a healthy body and plan how you are going to get it. Decide what you are willing to do for it, and then take time to do it. Sound simple? It is! Here are the steps to set goals in any area of your life.

“The most powerful weapon on earth is the human soul on fire.” - Ferdinand Foch 24

Get out a piece of paper and write out all your wishes. Write anything that comes to your mind. Include the deep burning desires that you are scared to tell anyone about. Keep in mind that you deserve anything you want in life. When I first started goal setting, I had to remind myself that I deserved what I was wishing for. Sample goals might include:

Step 1

Lose 10 - 100 pounds (or any other amount of weight you wish to lose), run a marathon, take dance lessons, play with your kids more, go on a vacation, start a business, move to the country, change careers, become a vegetarian, volunteer at your favorite charity, learn to play a musical instrument, become financially independent, and the list goes on. Prioritize all your goals by ranking them as super important, important or not a big deal. This step gives you a place to start to see what is really important in your life.

Step 2

Step 3 Step 4 Step 5

Take the goals you have in Step 2 and set realistic time frames starting with the most important goals. You may have one-month, six-month, one-year and five-year goals. Wishing you could lose a hundred pounds in three weeks is unrealistic. However, losing 100 pounds in a year is very realistic. Schedule your goals into your day planner or calendar where you will see them daily. Take baby steps. How do you climb Mt. Everest? One step at a time, Baby steps that are consistently actioned will accumulate over time and help you achieve any goal you set for yourself. Record your progress in a journal daily so that you don’t get discouraged. Great things can happen if you stick with it. Be patient and enjoy this process.

“We are what we repeatedly do. - Aristotle 25

Keep the burning desire alive daily. Write out your major goals before you start your day and imagine you are already experiencing them. Since your mind cannot tell the difference between real or imagined thoughts, the more you think about your goals already being a part of your life, the faster they will become your reality. Find a role model. Share your goals with close friends or family that support you 100% along the way.

Step 6

Please, no more homework! It seems that every motivational and self-help book recommends physically writing out what you want on paper. Curiosity eventually got to me and I decided to give it a try. I figured it must be okay since many professionals recommend this technique. To my surprise I discovered that written goals have a greater chance of being achieved. Don’t take my word, try it yourself today!

The 5 R’s to goal setting

1. Review your progress, daily, weekly or monthly to keep you focused. 2. Revise your goals whenever you need a change in direction. 3. Reward yourself and celebrate your progress. 4. Respect your abilities. Start small to build confidence to set larger goals. 5. Redo your goal lists once you run out of goals.

“To accomplish great things, we must not only act, but also dream; not only plan, but also believe.” - Anatole France 26

Chapter 8

How to think yourself thin Seeing is believing

H

ow you think on a daily basis will affect your life profoundly. If you have a belief that you will never lose weight or be healthy, then chances are you never will. Don’t underestimate the power of the mind.

The

Did you know Hypnotized subjects have been made to form blisters on their skin simply by carefully worded suggestions.

miracle power

Your subconscious mind is the miracle power within you. If you continually feed your subconscious mind with positive statements that affirm what you desire in your life, your body will work towards what you think about all day long. And yes this is true for areas in your life such as health, wealth, success, relationships and anything else you can think of.

Take control of your mind

before it controls you

Your subconscious will constantly work on your most dominant thoughts. It doesn’t matter if those thoughts are true, untrue, positive or negative. Your subconscious mind believes everything you think and feel. Influences from the media, TV, your work environment, religion and even your family and friends can play a huge role in determining how you think about your health. This is why it is so important to be mindful of your thoughts and take control of the direction you want your health to go in. “Everyone thinks of changing the world, but no one thinks of changing himself.” - Leo Tolstoy 27

It’s as

easy as gardening

Think of your mind as a garden. You are the gardener planting seeds that become your thoughts all day long. If you plant flowers, you will get flowers. If you plant thistles, you will get thistles. You have complete control over what you plant, so why not plant seeds for what you want in your life? Remember, an uncared-for garden will quickly become overrun with weeds. But more importantly, you have the power to decide when you need to weed your garden. Whether your thoughts are negative or positive, your thoughts will become dominant in your mind. Have you ever looked in the mirror and said, “I am fat” or “I am never going to lose this weight”? It is not an uncommon way to self-talk. Those negative thoughts will also grow, and who needs that? See page 31 for amazing results with positive affirmations.

Get the perfect body-Change your self image

Visualize the body that you want. What will it feel like to have this perfect body? Picture yourself eating nutritious healthy foods. Over time, you will convince yourself that you are healthier. You will start making wiser choices and see opportunities that you never saw before.

“ This raw food is reeeeeally delicious!!!!!”

“If you realized how powerful your thoughts are, you’d never think a negative thought.” - Peace Pilgrim 28

Chapter 9

The benefits of

modifying and challenging your beliefs I

did not believe in vegetarianism. I thought the only way to a healthy lifestyle was to eat animal products. This came from information I had accumulated over the years. To change that belief, I adopted new information to replace old outdated information. Presto, I had a new belief: vegetarianism is healthy. If you are dissatisfied with your life, maybe you should look at your beliefs. They guide you in every decision in life. Being aware of your beliefs can help you sort through all the information you have absorbed since childhood. And believe me, there is a lot of sorting to be done from childhood! Here are some old beliefs that I have changed • You can eat any type or any amount of food and your body will deal with it. • Being sick is just a natural part of life. • Health is not our responsibility, that’s why we have health care. • Your attitude towards life makes no difference. Common weight loss beliefs: • I was born to be this fat. • I am naturally this fat. • I can never lose weight.

• I don’t deserve to be fit.

When you choose to do what you have always done, you will get the same results. As my awareness grew about my own beliefs, I quickly learned that if I wanted to seriously change my health, then modifying my beliefs was a great place to start. The biggest challenge is that most people choose to do what they’ve always done. If you do what you have always done, you will get what you have always gotten. “We become what we think about all day long.” - Ralph Waldo Emerson 29

4 Easy steps to change your

beliefs

1. Consciously want to change 2. Educate yourself with new information 3. Take action 4. Create a habit that supports your new belief

“ Uh....Doctor, do you really think I’m overweight?”

4 minute mile Prior to 1954, experts believed that running a mile in less than four minutes was impossible. That all changed in 1954 when Roger Banister broke the four minute impossible barrier and set a record of 3:59.4. This record did not last long. Soon after Roger had broken the barrier, other people immediately started breaking the impossible sub four-minute mile. What’s in your head that’s stopping you?

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” - Ralph Waldo Emerson 30

Chapter 10

Thrive – Don’t just survive Affirmations

A

can really help your health

ffirmation is a fancy word for positive self-talk. Since the subconscious mind can be accessed by both reality and imagination, we can use affirmations to support where we want to go. This may seem a little far-fetched, but trust me, it works. If you want something badly enough and you continually talk and think to yourself about it, there is a good chance that it will become your reality. Here are some points to take in positive information using affirmations. • Be in a state of relaxation and calmness. • Visualize your outcomes while listening to your affirmations. • Repeat the affirmation five-times silently to yourself. • Believe wholeheartedly that the affirmation is true and correct. • Listen to affirmations peacefully with your eyes closed. • Practice affirmations two times daily, preferably in the morning and at night with no interruptions. I have found it best to listen to recorded affirmations versus reading affirmations from cue cards. You can easily make your own recording using the samples below or order an affirmation audio program that my wife Jenna Johnson has developed called Life Made Simple. For more information check out our web site at www.veggieman.com.

“Take care of yourself. Good health is everyone’s major source of wealth. Without it, happiness is almost impossible.” - Unknown 31

Powerful health affirmations to say to yourself • I love myself unconditionally, I really love myself. • Divine order takes charge of my life today. • I am a spiritual and mental magnet attracting to myself only things that will help me achieve the body and mind that I deserve.

More helpful affirmations written by Jenna Johnson from her affirmation program called “Life made simple.” Wealth Affirmations 1. It is my right to be happy and successful. 2. I am forever conscious of my true wealth. 3. By day and by night I am being prospered in all my interests. 4. I have the ability to do anything I put my mind to. 5. I am the creator of my wonderful and abundant life. 6. I am becoming wealthy and enjoy helping others with my abundance. 7. Opportunity for me is everywhere. 8. The more I give the more I receive. 9. I attract whatever I want in my life. 10. I am generous, successful and happy. Health Affirmations 1. I have abundant energy, vitality and well-being. 2. Believing is seeing and I know that I create my health and wellness at every level. 3. I am listening to my body and know what is perfect for me in each moment. 4. I grow healthier every day and in every way. 5. I think loving and empowering thoughts daily. 6. I see clearly what needs to be done in my life. 7. I am beautiful and divine. Success Affirmations 1. I love to succeed. It makes me happy. 2. The tools for my success reside inside of me. “Minds are like parachutes. They only function when they are open.” - Sir James Dewar 32

3. I choose to be happy and successful in everything I do, think, say and feel. 4. I am aware that my success and happiness are a direct result of my positive thoughts, words, actions and feelings. 5. I am successful. The universe sees only the perfection in everything. I choose to see it too. 6. My path is unique to me and I am on the road to success and happiness at all times. 7. Regardless of where I am I make a positive difference in other people’s lives. 8. I choose to surround myself with positive and happy people. 9. I am happy to share the tools for my success. 10. I am feeling successful therefore I am successful.

Action steps

• Become aware or conscious of your self-talk. • Dedicate yourself to choosing a healthy lifestyle. • Believe that you can have anything you want, including great health. • Reject harmful statements from others that do not agree with what you want. • Choose to react positively towards events and others. • Eliminate negative words from your vocabulary such as “can’t.” • Think for yourself, and watch out for influences that are not in your best interests. • You can take control of your life if you choose. Believe in yourself. • Have faith in your goal to be healthy, and it will become your reality. • Affirm daily to imprint healthy beliefs onto your subconscious mind. • The more you dwell on something, the faster it becomes your reality. “Pray as if everything depends upon God and work as if everything depends upon you.” - Mary McLeod Bethune 33

Chapter 11

How to face

the fear and do it anyway I

t doesn’t matter what age you are, what you look like, or what you do for a living, fear can intimidate you and each and every one of us. When I haven’t taken action in an area in my life, it always came down to fear.

Instead of fearing it, do it

There are times when that little voice in the back of your head will hold you back. To overcome fear the best thing to do is to take action. This diminishes the fear, allowing you to move forward in the direction of your desires.

Why failure is your friend

What happens if you decide to take action and it doesn’t work out the way you wanted to? The quickest way to succeed is to increase your failure rate. Why? Think about any area in your life that you are proud of and you will probably find some lessons learned from failure. It is difficult to grow as a person if you don’t fail and learn from your mistakes. Do you remember walking on your own two feet, riding a bike or driving a car perfectly the first time? It would be ridiculous to think that we could do it perfectly the first time.

I feared change When I met Jenna, my biggest fear at first was how I was going to handle her way of eating. Thoughts were running through my head about getting enough protein and appetizing food. I enjoyed spending time with her, but I was scared about the prospect of radically changing my diet. I did not know anything about how she ate, and this fear of the unknown was making me very uneasy. I overcame my fear of vegetarianism in two ways. First, I found out more information about the benefits of changing my diet. Knowledge about a subject can automatically diminish the fear. Second, I took action. I was open to eating the way she did, and found out that I still felt satisfied and more energetic after a meal. Looking back, fearing an unfamiliar diet was a waste of energy.

“You cannot teach a man anything; you can only help him find it within himself.” - Galileo 34

Here are some fears that can interrupt a healthy lifestyle: •Fear of failure •Fear of rejection •Fear of criticism •Fear of ill health Do not worry about what other people think. Fear is typically: False Expectations Appearing Real Everyone is scared at some point in life! It’s how you decide to handle fear that can keep you living life to its fullest.

How are you going to take action to face your fears? 1.

2.

3.

Action steps •Express your fears. •Face your fears head on. •Take action to diminish your fears.

“It is not how much you do, but how much love you put into the doing, that matters.” - Mother Teresa 35

Chapter 12

Fantastic 4 stress steps you can’t live without Stress

A

re you wondering what stress is? Stress is not a particular thing or event, it is our reaction to it. The harmful effects of stress occur when we are faced with things that make us feel that we can’t cope. The most interesting thing about stress is that the same situations bring about different reactions with different people. For example, jumping out of a perfectly good airplane, otherwise known as skydiving, can be a pleasurable experience for some and a nightmare for others. I would much rather jump out of an airplane than learn to operate a sophisticated computer program any day. My reaction towards computers creates stress, whereas falling out of the sky gives me pleasure.

I had to tell my family sooner or later I believed that my attraction to someone 10 years older than me was not “normal.” Eventually I would have to tell my family that I was dating an older woman. Despite my loving feelings towards Jenna, I was nervous about what my family and friends would think of me. My worry about criticism and judgment made it difficult to share my feelings openly. When I could not contain my strong feelings any longer, I broke the tension by telling my brother and sister first. This built up courage to tell my mother and father. Everyone was surprised but in the end, it was easier than I expected. Dealing with change in diet or exercise is similar. When you are faced with something that seems overwhelming and uncomfortable, remember that in time you will adjust to your new choices.

“Nothing contributes so much to tranquilizing the mind as a steady purpose – a point on which the soul may fix its intellectual eye.” - Mary Wollstonecraft Shelley 36

Too much or too little

The problems with stress occur when there is a constant feeling of stress. Physical symptoms can include headaches, muscle tightening, troubled breathing and even heart palpitations. You could also have too little stress in your life. This can happen to people who retire and have nothing to do. It can lead to an early death since there may appear to be a lack of things to live for.

Stress steps

When faced with stress, consider these steps to get you back on track with the life you want to live.

1.

Balance daily living

2.

Consciously take control

The key here is to find a happy medium that supports who you are as a person physically, mentally, emotionally, and spiritually. Missing these points in your life can lead to stress that will eventually need to be addressed.

Be conscious of your actions.

It is easy to have habits that may not be beneficial to you in the long run. When you are conscious of your actions, you can learn to consider other options. Determine what choices make you happy. Life is too short to let people and events create more stress in your life. With a clear direction in life, you can hold fast to your purpose and remain free from the stress of negative input.

“We know what a person thinks not when he tells us what he thinks, but by his actions.” - Isaac Bashevis Singer 37

3. Deal with

change

My journey has taught me that dealing with change can be a huge hurdle and very stressful. I developed a new attitude towards change after I decided it was a lot more rewarding to choose change. Sometimes you don’t have a choice. When faced with change, you may feel a little uncomfortable at first. This is perfectly normal. We are all creatures of habit, and change makes us stretch our boundaries. It usually isn’t as difficult as we expect.

4. Know your

knowledge

I was talking out of my butt! When I first found out that Jenna was a vegetarian, I had opinions that were based on no knowledge of the subject. This created some tension in our relationship. As I quickly began back-pedaling, I hit the books to find out more about nutrition. I was determined to understand my body and how my choices affected my health. Looking back, I learned that it is hard to argue about a subject that you know nothing about.

If you are serious about your health, you are probably serious about learning about health. Free resources are everywhere. When was the last time you visited the local library? How often do you research topics on the Internet? There is an abundance of information and advice available to anyone who is willing to search for it. There are many people who will help, if you just ask. Seeking out knowledge about a stressful situation can dwindle your feelings of frustrations with ease.

Knowledge allows you to take full responsibility for your health.

“I find the great thing in this life is not so much where we stand, as in what direction we are moving.” - Oliver Wendell Holmes 38

The top 25

daily stress tips

1. Live in the moment. Without thinking about the past or the future, spend time alone. 2. Prepare and enjoy more home–cooked meals. 3. Spend time enjoying nature. 4. Be happy with what you have and grateful for family and friends. 5. Read a book. 6. Tell and show others that you love them. 7. Spend quality time with family doing simple, fun activities. 8. Exercise. Take out your stress on an activity that lets you really let go of all your frustrations and tension. 9. Plan time to do nothing. Relax and appreciate that you can live in the moment without having to do five things at once. 10. Take the focus off yourself and what’s happening in your life by volunteering or helping others. 11. Spend time with animals, and bask in their unconditional love. 12. Take action. Eliminate the feelings of procrastination.

Quick tips

• Focus on the positive results and everything else will fall into place. I know this to be true. Looking back, every change that I made soon became a comfortable routine, and the benefits made me very happy. • Life is about growing. If you are not growing then you are dying. • Persist. • Know why you seek an outcome. • Realize everything changes eventually.

“Whatever course you decide upon, there is always someone to tell you that you are wrong.” - Ralph Waldo Emerson 39

13. Practice a breathing exercise that forces you to concentrate and slow down. 14. Get a massage to relax tense muscles. 15. Look at the big picture. Ask yourself if the stress in your life is going to matter 10 years from now. 16. Learn to laugh and enjoy life. 17. Enjoy your favorite activity or hobby. 18. Say “No” more often. 19. Set limits on your personal boundaries. 20. Schedule fewer activities. 21. Look at life as a journey instead of a destination. 22. Don’t try to be all things to all people. 23. Do more of what you really want to do. 24. Share your honest thoughts and feelings with others. 25. Be flexible and open to change.

“ Now this is multi-tasking!”

“When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied.” - Herophilus 40

Chapter 13

7 reasons to laugh your worries away B

esides practicing affirmations, meditating and spending peaceful time with yourself, laughter can help you cope with stress. Even though it may be tough at times, your sense of humour can act as a tool towards maintaining a positive outlook on life.

How do you

feel after a good laugh?

It doesn’t matter if you laugh with a good friend or at a comedy show; the feelings are usually the same. Most people enjoy laughing because it feels good. Happiness-promoting chemicals are released within our brains when we laugh. Research has shown that the benefits of having a good belly laugh can be advantageous to your overall health and happiness.

Why laughter can help any sickness or disease 1. Reduces muscle tension Laughing enables you to relax your muscles more quickly.

2. Triggers the release of hormones that increase awareness Laughing creates all the “feel good” hormones that can lighten up the most stressful day. 3. Boosts the quality of your health Humor has been known to boost and increase the power of the immune system. This is especially important since stress has the opposite effect. “Humor is a prelude to faith, and laughter is the beginning of prayer.” - Reinhold Niebuhr 41

4. Reduces psychological worries, tension and anxiety The effects of laughing not only promote physical health but can support good mental and spiritual health. 5. Good exercise for your heart Cardiac exercise can be achieved during extended laughter. The blood flow increases, as does the heart rate, thus getting rid of excess carbon dioxide. Some call laughter internal jogging. 7. Improves communication between two people Who doesn’t like to be in an environment where there is a light-hearted atmosphere to feel comfortable in? 8. Laughing has the ability to reduce pain Norman Cousins used comedy movies to reduce pain and aid in the cure of his spinal disease. Check out his books Anatomy of an Illness and Headfirst: The Biology of Hope. Note: It doesn’t matter if you fake-laugh, because your brain doesn’t know the difference. Endorphins are released in both cases.

“Life does not cease to be funny when people die any more than it ceases to be serious when people laugh.” - George Bernard Shaw 42

Quick tips • Spend time with someone who makes you laugh – a friend, relative or TV show character. • Collect funny e-mails or cartoons and share them with others. • Attend a comedy movie or festival. • Look at your life and search for funny mishaps. • Schedule something fun every week so that you can act like a kid again.

“ The doctor said one of these pills should make you happy!”

A laughing club — what a joke! I once attended a health summit where I was first introduced to therapeutic laughter performed by Carol Fawcett. Not only was it funny, but also it made me feel great. I decided to check out the local laughter club in my area. Once I was able to relax and get comfortable with the group, I enjoyed practicing the exercises and laughing at nothing. I found it humorous watching adults acting like kids again.

“Laughter is the best medicine.” - Saying 43

Chapter 14

Finally a relaxation

exercise you can do virtually anywhere! Did you know

It has been scientifically proven that stroking a cat can lower one’s blood pressure.

A

re you so busy that sometimes you neglect to take time just to relax? Here are some suggestions you can follow that will do wonders to prevent too much stress in your life.

Relaxation steps

1 Sit or lie quietly in a comfortable position. 2 Close your eyes. 3 Breathe naturally through your nose, filling up your stomach with each breath.

4

Become aware of your body. Visualize all your muscles relaxing, one body part at a time. Start at your feet and progress up to your face.

5

Take time to enjoy the peaceful feelings in your body, and continue for as long as you want.

6

Practice daily for at least 15 to 20 minutes.

This exercise alters your state of consciousness, lowers your heart rate and blood pressure, and slows breathing. Your body’s immune system will improve. Spending a couple of minutes relaxing each day will also produce positive feelings similar to those that you get from sleep. The biggest benefit of doing this exercise is that your body will respond to stress more effectively. Similar beneficial exercises include prayer, meditation, yoga and hypnosis. “Nothing can bring you peace but yourself.” - Ralph Waldo Emerson 44

Don’t knock it ’til you try it Stress exercises may feel silly at first. Be open to new techniques until you find one that suits you. Being alone doing nothing was uncomfortable for me at first because I felt I should have better things to do. I wanted to keep busy, not realizing that was one cause of my stress.

Other sources to help with relaxation Let the sun

shine

Sunshine can be good for you. Sunshine is our friend and supplies the body with vitamin D. The warm rays feel so good that you can almost feel your stress melting away. Sun–bake anyone? The rays are harmful if you regularly look like a cooked lobster. Be sure to enjoy the sun but in moderation. Too much sun can lead to premature aging and possibly skin cancer.

Aromatherapy– The smell of life

They don’t call them essential oils for nothing! This stress-reduction tool is easy to use and relatively inexpensive. Take a break from your regular routine to create a feel–good atmosphere. Make sure you purchase high quality essential oils because chemical additives can cause allergic reactions. Aromatherapy applications Experiment to discover what works best for you. There are many applications, such as massage oils and diffusers which create a pleasant aroma. Here are a few I have tried. • Lavender for calming • Chamomile for relaxation • Lemon or grapefruit for energy • Peppermint for soothing • Almond oil for a massage Visit my website for additional information and products. www.veggieman.com “The only way to have a friend is to be a friend.” - Ralph Waldo Emerson 45

Chapter 15

How to boost what

happens in the bedroom S

ufficient sleep combined with proper nutrition makes energy stimulants unnecesDid you know That ants sary. Sometimes when I feel that I do not get don’t sleep? enough sleep, I become irritable, moody and depressed. Believe it or not, almost one third of your entire life is spent sleeping. My wife tells me I sleep too much, but my body tells me how much sleep I really need. It has been discovered that many health problems can be eliminated by a proper night’s sleep. These include stress.

Is there a

purpose to sleep?

The main purpose of sleep is to give our bodies a chance to heal. During sleep, our bodies are performing miracles. Think of sleep as the built-in thermostat for your home heating. The thermostat adjusts automatically to provide the perfect temperature in your house. Likewise, sleep automatically sets in motion everything your body needs to rest and fix itself. It can cure hangovers and the occasional cold. The more regular and consistent your sleep, the more readily your body can fine-tune and repair.

Sleep Problems?

Research has shown that a tired, stressed brain craves sleep, something your body cannot do without. Sure, you can work extra long and push your body to the limit by altering your sleep patterns. Studies have shown that lack of sleep will add up. This accumulation of sleep debt can make you feel like a used rag doll.

“Thank God for sleep! And when you cannot sleep, still thank Him that you live to lie awake.” - William Arthur Dunkerley 46

Dangerous driving Have you ever driven a car while tired? I have fallen asleep at the wheel for a split second. Thank goodness it was only for a split second. Many people have lost their lives falling asleep at the wheel. If you have ever fallen asleep at the wheel, you can recognize how scary and dangerous it was. Nobody chooses to fall asleep doing 110 km. per hour. The tired body will do anything to sleep.

Nap time

If you feel overly tired, don’t be afraid to take a quick nap. Usually fifteen to twenty minutes will give your body the boost it needs.

How many hours of sleep do we really

need?

The best indicator of the right amount of sleep is when you feel rested. We each have different sleep patterns. I recommend sleeping until you feel you need no more. Most people need a minimum of six hours of sleep per night. Some people claim that they only need four hours. You are the only person who will know your body best.

One way to discover your sleep pattern is to wake up without an alarm clock as if you were on a relaxing vacation. This allows you to sleep until your body tells you to get up. This exercise is useful when you are completely stressed and overwhelmed with your life. If two days pass while you are asleep, then see a doctor! My wife’s secret to a good night’s sleep is Cats sleep 16 to 18 gratitude. Before she nods off, she tells hours per day. When herself how grateful she is to be alive in this cats are asleep, wonderful world and how she appreciated they are still alert to incoming stimuli. the day that just went by. This diminishes petty problems. I add to this visualizing how the next day is going to be perfect in every way. Visualizing programs your subconscious mind to create abundant health, wealth and success into your life.

“Happiness doesn’t depend on what you have; it depends solely on what you think.” - Dale Carnegie 47

I

dare you to try this

A simple exercise is to say to yourself, “Tomorrow something wonderful is going to happen to me.” Continue verbalizing this until you fall asleep and watch what happens. This process is extremely helpful in calming the mind before sleep, regardless of what is happening in your life.

10 guaranteed sleeping tips for getting more

zzzzzzzz!

1. Drink herbal tea near bedtime, but not too much or else you will be exercising all night going to the bathroom! 2. Wake up at the same time every day to help your body to reset its inner clock. 3. Take a warm bath. 4. Use the proper size pillow to avoid neck strain. 5. Stop worrying. Write your troubles on a piece of paper, then set them aside and deal with them the next day. 6. Pass up the drugs. Alcohol, caffeine and sleeping pills interrupt REM sleep and lead to addictive habits. 7. Sleep in a dark room. This triggers your brain to lower your melatonin response. 8. Eat a light dinner but not so light that you feel like eating your pillow. 9. Exercise during the day to burn off tension and make it easier for you to go to la-la land. 10 . Avoid eating two to three hours before bedtime.

Quick tips • The need for sleep is individualized, with no set number of hours. • Sleep reduces the stress that triggers binge eating. • Sleep increases the release of human growth hormone. “One hour’s sleep before midnight is worth three after.” - George Herbert 48

Section 2:

Get Well Congratulations for making it this far. Now it’s time to get well. Included in this section is confronting habits, understanding your values, adjusting your attitude and determining what you really want in life.

“While there’s life, there’s hope.” - Terence 49

Chapter 16

Has anyone asked you

what side do you want to be on? Unhealthy vs healthy personalities Unhealthy Hide feelings Procrastinate Pretend to be someone you’re not Stuck in a rut Scared to be different Complain about change Prefer to stay with the familiar Afraid of new ideas

The

Healthy In touch with feelings Motivated by taking action Self-loving Not intimidated by fear Disciplined to do what is necessary Open to trying new things Willing to grow and change Open to suggestions

30 second health questionnaire

• Do you buy everything you feel like at the grocery store? • Do you think gyms and exercise are only for hardbodies? • Do you have a habit of eating every night before you go to bed? • Is TV your main social activity? • Is the microwave your favorite appliance? • Does convenience dictate what you eat? • Do you rarely cook and prefer to eat out? • Are you overweight or out of shape?

If you have answered yes to any of these questions, you are in a perfect position to choose to do something about it. “Be not simply good; be good for something.” - Henry David Thoreau 50

Chapter 17

Be free from your old habits in less than 21 days W

e are all creatures of habit. Our beliefs create actions that are then repeated to form a habit. If we look closely enough, we may notice habits such as stuffing our face whenever we feel like it. This does not contribute to our overall well-being. Being aware of habits is a valuable tool. Sometimes we don’t realize we have a habit until we consciously look at our behavior. If you are not 100% happy with your health, look at your habits.

What are your unhealthy habits?

• Do you skip breakfast and need coffee to start your day? • Ho often do you get fresh air? • Do you snack mindlessly in front of the TV? • Are you addicted to alcohol or cigarettes? Choose a new • Do you avoid exercise? habit and • Do you get enough sleep to feel well rested? action and do

Some

positive habits

it consistently for 21 days. Research has shown it takes at least 21 days to form a new habit.

• Drinking water every day. • Talking to yourself positively. • Enjoying every day as if it were your last. • Exercising regularly. • Eating only until you are satisfied. • Telling your kids, spouse, parents and friends that you love them. • Saying you love yourself every day.

“Our life is what our thoughts make it.” - Marcus Aurelius 51

OOPS! Sorry for the inconvenience I used to love watching TV. I was a potential TV couch potato. Recognizing the fact that I could get sucked into the TV tractor beam, I decided to move our television out of the living room and downstairs to the basement. It was very inconvenient for me, but the result was that I hardly watched any TV at all. When I did, it had to be a program I really wanted to see and not just anything that happened to grab my interest. It actually worked for the whole family.

Change your habits with conscious awareness.

Once you identify a habit that you’d like to change, ask yourself two questions: • How am I benefiting from the habit? • Could I accomplish this in a healthier way? Understanding the roots of the habit creates awareness about alternatives to replace your old habit. The longer you have a habit, the stronger it becomes and more difficult it is to change.

“ I’d work out with you, but I haven’t had enough protein today.”

“Nothing is more difficult, and therefore more precious, than to be able to decide.” - Napoleon Bonaparte 52

If you like pop and find it hard to quit, fill empty pop bottles with water and pretend it is your favorite evil.

Think of habits as a brick wall. The more bricks you use when building, the thicker and stronger the wall becomes. But the wrecking ball can always knock down the building and make way for new architecture. Likewise, you can eliminate old unconscious habits and replace them with new routines.

My coffee habit Is morning coffee a habit for you? When I was in the military, I was introduced to the habit of drinking coffee as part of the morning routine. I wanted to fit in, so I decided to wake up with a cup of coffee every morning. The first time I drank black coffee I just about barfed and thought it was disgusting! Because I didn’t enjoy the taste, I loaded it up with cream and sugar to make it palatable. Research indicates that it takes about 21 days to form a habit. As time went on, drinking coffee soon became a habit for me even though I didn’t like it and it hurt my stomach. When I later became aware that drinking coffee wasn’t good for me, I no longer wanted to start my day with a coffee addiction. I replaced my coffee habit with fresh fruit in the mornings. I love it when stories have happy endings!

Simple Habits anyone can start immediately!

• Choose to drink water whenever you see a water fountain. • Listen to educational programs in your car. • Smile at everyone you meet. • Take the stairs whenever possible for added exercise.

• Be grateful for all the wonderful things in your life you may take for granted such as being able to read this book. • Practice an act of kindness daily. • Read or study a subject you find interesting one hour per day. • Teach others something you are an expert at. “A belief is not merely an idea the mind possesses; it is an idea that possesses the mind.” - Robert Bolton 53

Action plan

• Replace a bad habit with a good habit. • Keep a positive frame of mind when changing habits. • Consciously repeat new habits to build a solid foundation and outgrow your old habits. • Write desired habits on paper so that you can remind yourself of them. • Get excited about the benefits of your new habits to keep yourself motivated.

Quick tips • Have an open mind and consciously look beyond your beliefs. • Openly share your feelings with others. • Ask others for advice to point out habits they see. • The best way to get rid of a bad habit is to replace it with a good habit. • Practice new habits when you are in a good frame of mind. • Learn and understand the reasons behind your new habits.

Water before starting the day We all know that drinking water is important but sometimes we forget. A habit I have started is drinking up to one litre of water before I get out of bed in the morning. Some mornings I drink less than one litre and other mornings I can’t believe how thirsty I am. Since I started this habit the rest of the day I feel perfectly hydrated.

“Change your thoughts and you change the world.” - Norman Vincent Peale 54

Chapter 18

3 Simple steps to

determine your values before others do it for you W

hat are values? Values are the core beliefs that guide your life. What you value in your life determines your direction and influences your choices. Without really knowing your values, you may lack direction or be influenced by other people. Getting exactly what you want for your health requires you to solidify your values. Seventy percent of people sign their pet’s name on greeting cards and 58 percent include their pets in family and holiday portraits, according to a survey done by the American Animal Hospital Association.

Put your values where your mouth is My biggest peeve is people who say one thing and do another. This bugs me because I do it myself! I have discovered that what makes me mad or frustrated in another person is usually an issue I need to address in myself. It’s scary but true. Knowing this helped me come to grips with what I valued in my life. When I took note of my values I realized that to value other things you must first value yourself. If you value yourself, then you value your health because without your health you have nothing.

How to

discover your values

Sit quietly and figure out what you really value in your life. It wasn’t until I consciously took note of what I valued that I became aware that I was not living my life according to what I really valued. One example in my life was exercise. Can you relate? I valued exercise and understood its importance for a healthy lifestyle. This seemed hypocritical because I was all talk and no action. A choice made against your values creates stress and tension in your life.

Step 1

“Unless you attempt something beyond that which you have already mastered, you will never grow.” - H. B. Fuller 55

Step 2

Reflect on your life and determine what means the most to you. Is it love of family and friends? Other values could be health, financial security and education. When you are very clear on what you value, it is a lot easier to make a supporting plan of action. How can you possibly start taking action towards a new direction in life when you don’t even know where you’re going?

Step 3

Use the lines in the action plan to write out what you value most in your life. Once you have a list of 10 or so values, think about how true you are to your values in everyday life. Don’t feel bad if your values don’t come to you right away. Enjoy the process!

Action plan

As hard as this may be, write out the values that you want to live your life by. This exercise can be referred back to when you feel your life may be slipping. Love, health, freedom, fun, integrity and honesty are some examples of my values. Refer to the list of values on page 57 if you need some help. What are your values?

“The last of the human freedoms is to choose one’s attitudes.” - Victor Frank 56

A list of possible values to include in your life Accuracy Accountability Achievement Adventure Beauty Calmness Challenge Change Cleanliness, orderliness Commitment Communication Community Competition Concern for others Continuous improvement Coordination Creativity Customer satisfaction Decisiveness Delight of being, joy Determination Discipline Discovery Diversity Education, learning Equality Efficiency Excellence Fairness Faith Family

Freedom Friendship Fun Generosity Gratitude Hard work Harmony Health Honesty Honor Inner peace Innovation Integrity Justice Knowledge Leadership Loyalty Love, Romance Non-violence Openness Patriotism Peace Perfection Persistence Personal Growth Pleasure Positive attitude Power Practicality Preservation Privacy

Progress Prosperity Punctuality Reliability Resourcefulness Responsiveness Risk Safety Satisfying others Security Self-reliance Seriousness Service to others Simplicity Sincerity Skill Speed Stability Style Teamwork Timeliness Tolerance Tradition Tranquility Truth Trust Unity Variety Well-being Wisdom

Quick tips • The sooner you identify your values, the clearer your life becomes. • Sharing your values with others helps with communication. • Check your values on a regular basis. “There is only one happiness in life, to love and be loved.” - George Sand 57

Chapter 19

Simple steps to boost

your self-esteem like never before W

hat is self-esteem? Esteem means to regard with respect. Selfesteem means to respect yourself. In other words, it means how much you love yourself. Self-esteem is created by the accumulation of attitudes we have developed through our experiences with people and events in our life.

difference between poor and

The positive self-esteem

People with positive self-esteem love themselves unconditionally while accepting their strengths and weaknesses, regardless of what is happening in their lives. The difference between people with poor self-esteem and positive self-esteem is that people with poor self-esteem When negative thoughts need constant external reminders enter your mind replace them with good thoughts. to make them feel better. This is Instead of thinking, “I am because they are constantly thinkfat,” replace that thought ing negative. with, “I am getting fitter

and fitter.” If it is a bad Some of us have developed a poor thought about someone self-image. For example, if you are who has hurt you, instead told as a child you will always be of thinking, “I hate you” fat or unsuccessful you may believe replace it with, “I bless this to be true. If you do think it you and send you on your way.” is true, this becomes a part of how you view yourself. It is important to work on your self-image to boost your self-esteem to obtain an optimal lifestyle.

“We must live as we think, otherwise we shall end up thinking as we have lived.” - Paul Bourget 58

The possible consequences of poor self-esteem

• Career goals and overall happiness will be jeopardized • Anxiety and stress may develop and lead to depression • Communication with family and friends may suffer • Unhealthy choices may be tempting, such as drugs and alcohol

Can’t my wife be negative? My wife’s mom never let her say anything bad about anyone. Jenna came home from school one day and told her mom that someone was really mean and she wished the mean girl would just go away. Her mom explained that everyone has a reason for behaving the way they do. Maybe the girl’s parents yelled at her or maybe her dog died. One never knows. Her advice to Jenna was to always send good thoughts back. She said to ask God to bless them, and then wish them a happy life and send them on their way, which meant to send them out of her mind. It really does work and you feel good after too! It is often hard to do. Sometimes you have to say it a 100 times, but you can make it a habit.

3 ways to boost your self-esteem

like never before!

1. Modify your inner voice • Talk to yourself using positive language • Tell yourself daily that you love yourself and that you can do it • Believe that you are worth living the life you’ve always wanted • Stop using words like “should” that make you feel guilty • Love yourself and your life regardless of negative thoughts that come in your mind.

“Procrastination is the thief of time.” - Edward Young 59

2. Treat yourself with love and care • Relax and spoil yourself like a prince or princess regularly • Look after your body by giving it the best nutrition • Celebrate your achievements • Find out what you are good at, and then do it • Forgive yourself for all mistakes past and present • Trust yourself by making your own decisions 3. Surround yourself with the help of loving people • Seek out new friends that support your new attitude and lifestyle • Share your goals with others that you trust • Focus on your strengths • Respect and look after your own needs first so that you can help others • Live in the present and be who you want to be • Ask for help from a trained professional

How I feel great everyday I have some good days and I have some exceptional days. The only difference between the good days and exceptional days is how much I have helped others. It feels so good to finish the day knowing what I have decided to do has made a difference. I practice this habit regularly to experience this feeling daily.

“The greatest discovery of my generation is that a human being can alter his life by altering his attitudes of mind.” - William James 60

Chapter 20

The only “vitamin” you really need Is your glass

H

half empty or half full?

ave you heard the saying “attitude is everything”? There is truth to this statement. You can view your life events as your worst nightmare or the greatest experience, depending on your attitude. You can take any event or personal circumstance and see both a positive and a negative outcome. I find it very easy in today’s society to be influenced by negative attitudes. The challenging part is keeping true to a positive attitude on a regular basis. The quickest way to boost your attitude is to think positive thoughts.

What’s inside of

you?

According to German researchers, the risk of heart attack is higher on Monday than any other day of the week.

If you have a positive attitude towards the people and events in your life, you will experience the same in return. If I were to take a grapefruit and squeeze it, the juice would come out. Not sometimes but every time. Do you get angry when someone cuts you off on the highway? Do things that you have no control over upset you? How you react when you are squeezed is a reflection of what is inside you. Choose not to be affected in a negative way. The only things you have full control over are your thoughts.

“Men for the sake of getting a living forget to live.” - Margaret Fuller 61

What you focus on becomes your

reality

How does the power of focusing help me become a healthier person? What you focus on becomes your reality, so having a positive attitude has a beneficial effect on your overall health. There have been studies showing people with a positive attitude are more energetic, happier and less stressed. The result of these positive feelings can also combat sickness and poor health.

Toss out the negative attitudes

The opposite is also true. Negative attitudes toward your health can Instead of thinking bring about negative things in your life. you are sick and tired, Practice looking for the good in every situchange this thought ation regardless of how bad you may think to one of positive it is. By doing this you will discover that outcome: “Every day and in every way I am your body and overall health will get better getting healthier.” and better.

How to escape the dark side of

negative attitudes

• Surround yourself with positive people. • Look for the good in every situation and every person, including yourself. • Have faith that good things will happen. • Stop worrying and start living. • See every challenge as an opportunity. • Develop an “I can do it” attitude for everything. • Be grateful for the things you have.

Nothing is ever right! I have a friend who only sees the down side. If it’s sunny, he’s too hot. If it’s snowing, he’s too cold. He makes the worst out of everything. A person becomes what they think about, so you could predict that bad things will happen to him. And they do.

“Only a life lived for others is a life worthwhile.” - Albert Einstein 62

Action plan

When you read the list of attitudes below, write the first thing that comes to your mind. Attitude toward living life to the fullest.

Attitude toward your body and health.

Attitude toward family responsibilities.

Attitude toward nutrition and exercise.

Attitude toward gratitude.

Attitude towards how we function as a society.

Now see if what you wrote works well with the values you listed on page 56 in chapter 18.

“It’s not whether you get knocked down; it’s whether you get up.” - Vince Lombardi 63

Vegetarians have hairy armpits I once saw a woman wearing a summer dress that exposed fluffy hair sticking out from her armpits. I immediately judged this person and could not stop staring. I decided she was close to nature, following the vegetarian ways, and I thought, no way am I going to marry a woman with hairy armpits. From then on, when I heard the word vegetarian, I envisioned women with hairy armpits. When Jenna first told me that she was a vegetarian, I had flashbacks and was scared to look under her arms. Things have changed. My attitude shifted toward accepting people as they are regardless of their lifestyle, armpit hair or not. My wife would be beautiful if she chose to have hairy armpits. Each of us can live our life as we want to. And no, armpit hair is not required to become a vegetarian. Do whatever makes you happy!

Quick tips • Have faith in your positive attitude and believe that everything will work out. • Play the attitude of gratitude game by having a positive attitude for at least 24 hours. • Realize you are not the only one in this world. There is always another person that has it worse than you. • Volunteer. Serving others can shift your attitude.

The serenity prayer. God, give us grace to accept with serenity the things that cannot be changed, courage to change the things which should be changed, and the wisdom to distinguish the one from the other. - Reinhold Niebuhr

64

Section 3:

Exercise Well The Secret weapon in life that can get you through anything!

“Those who think they have no time for bodily excercise will sooner or later have to find time for illness.” - Edward Stanley 65

Chapter 21

What costs nothing

and is worth millions? Exercise is the best thing going

M

ost of us can benefit from more exercise. Exercise can definitely help you shape up and get things moving again. Besides, what else can make you feel so good while helping your body function at its best?

Did you know

Each year up to 250,000 American deaths are attributed to a lack of regular physical activity.

My wife was beautiful since the first second I laid eyes on her! My wife, Jenna, lured me with her natural beauty, vibrant skin, firm muscles and fit body – all benefits from her habit of regular exercise! The overall look of her body proved to me that exercise kept her in shape. Not only was she eating better than I was, she worked as a professional horse trainer, moving her body outside in the fresh air every day. Physical appearance does have an effect on attracting the opposite sex. We shared an immediate physical chemistry.

Looks aren’t everything but do you really look your best?

You can obtain a good idea of someone’s health from how they look after their body. When I was living on my own, I was starting to look like a Twinkie with legs. My lifestyle did not include regular exercise, and my stomach was rounding out. This had an effect on my self-esteem. Nobody enjoys feeling fat and out of shape, and this is where exercise combined with a balanced diet can save the day.

Did you know The average person walks the equivalent of twice around the world in a lifetime.

“Habit is either the best of servants or the worst of masters.” - Nathaniel Emmons 66

If you want to look great on the outside, exercise is the answer. And who doesn’t want to look their best? Many researchers agree that looking good can do wonders for your self-esteem. If you don’t like what you see in a fulllength mirror, then changing your lifestyle with exercise can really help.

How to

burn fat in your sleep with exercise

Some people seem to eat whatever they want and still look like a pencil, while others claim they grow large just by looking at fattening food. The truth is, we all have different metabolisms.

Did you know

Each pound of muscle burns 75-100 calories every day through normal activity.

Metabolism is the chemical reactions that occur in a living cell. Everyone has a different rate of metabolizing food, from fast to slow. Exercise can increase your resting metabolic rate and burn more calories every day, all day long — even while you sleep!

Boosting metabolism comes from increasing your rate of exercise. If you sit in an office all day, your metabolism is likely slower than the guy on a construction site who is doing heavy lifting and pounding nails. The more active your lifestyle, the more your body has to work to keep things going, resulting in more calories burned. To increase your resting metabolic rate, aerobic exercise is one proven way to success. Imagine your body as a race car idling at the start line. The fuel for the race car is the fat on your body. If you step on the gas to put the race car in motion, you are burning fat fuel. The more exercise you do, the more fat you will burn up and create a faster more efficient idle. In other words you can be burning fat in your sleep.

When the body gets less water, it perceives this as a threat to survival and begins to hold on to every drop.

“Laziness is nothing more than a habit of resting before you get tired.” - Jules Renard 67

Size is not important,

it’s what you do with it that counts!

Anyone can exercise. It doesn’t matter what you look like or how you feel, exercise can benefit all shapes and sizes. The challenge is to do it, and what better way to enjoy exercise than with others? You may find it motivating to participate in an activity with others who share your feelings. Meet people by registering for a walkathon for charity, running your very first 5 km race or joining a fitness center. This can serve a dual purpose — helping you get fit and opening the door to friendships with like-minded people.

Action plan questions If exercise is not a part of your lifestyle, find out why. • What is stopping me from exercising?

• How can I benefit from exercise?

• What is my excuse for not exercising?

• What small step could I introduce to my weekly routine?

“Health is not everything, but without it everything is nothing.” - Saying 68

Chapter 22

The best benefits of exercise 1. Lowers blood pressure Moving your body regularly with aerobic exercise can thin your blood, which lowers the blood pressure in your arteries and veins. 2. Helps build stronger bones Like the old saying goes, if you don’t use it, you’ll lose it. Weight–bearing exercise such as weight training can increase bone density. 3. Replaces body fat with lean muscle Calorie-burning exercise will diminish extra flab, at the same time help firm and tone your body by adding lean muscle. 4. Creates more efficient lungs When exercising, your body requires more oxygen. This allows you to breathe more deeply, building stronger and more efficient lungs. 5. Builds stronger heart Your heart is exercising when you exercise. Your lungs get a workout from huffing and puffing, and your heart beats faster to deliver oxygen to the rest of your body. Exercise enables your heart to be more efficient. 6. Increases circulation Exercise stirs things up to make everything feel and look better. Who likes hot chocolate when all the chocolate settles to the bottom?

“Stop living your life like you have a thousand years to live.” - Marcus Aurelius 69

7. Increases flexibility Exercise will increase your overall flexibility, allowing you to do things that came naturally to you when you were younger. Grow old with a full range of motion. 8. Reduces stress Exercise is one of the best ways to cope with stress and handle life’s frustrations. Escape your daily stresses by kickboxing, taking a class in aerobics or by doing any other exercise that you enjoy. 9. Improves your overall physical condition Exercise can boost your overall condition so that you are physically capable of doing what matters most to you. 10. Improves self-esteem Exercise makes you look and feel great. This will boost your self-image.

“ Are you sure this is the right “push up” I should be including in my life?”

“The human body is the best picture of the human soul.” - Ludwig Wittgenstein 70

11. Strengthens your immune system Think of exercise as a preventative measure to ward off sickness. Exercise acts like a daily multivitamin to keep you at your best. Moving your body also gets rid of toxins through sweating and can be a quick fix for indulging in your favorite dessert. 12. Releases endorphins that stimulate an overall feeling of well-being Why do many people report feeling great after exercise? Exercise activates “free drugs” in the form of endorphins that are created by our body. 13. Increases your endurance Do you ever feel tired, weak or rundown after a long day’s work? Exercise will increase your stamina. 14. Teaches you something new Since there are so many activities you can enjoy, exercising is a great opportunity to get to know yourself and learn more about your physical limitations.

I want to hear reasons why you are not changing. Is it because.... It’s too expensive? Scared what other people may think? Still feel lost? Would rather be sick than feel healthy? Are you procrastinating? Do you feel that you are stuck in a rut? Are you just too busy?

“Thinking is the hardest work there is, which is the probable reason why so few engage in it.” - Henry Ford 71

Chapter 23

Your ultimate cardio plan Aerobic exercise

T

he term aerobic means “with oxygen.” Aerobic exercise, like jogging or an aerobic step class, typically causes you to breathe heavier, Did you know which allows you to burn fat during Studies have found that you begin to burn and after the exercise due to the presfat approximately 20 ence of more oxygen.

smarter, not

minutes after the start of aerobic exercise.

Work harder

The more you use muscle, the greater the fat loss When your muscles are at rest, they are like a pilot light on a gas stove. Muscles sitting idle only burn a few calories. When it’s time to cook, the stove is turned on full power. Similarly, muscles in use burn a lot more calories in the form of fat and sugar (glucose) as fuel. Fat is the main source of fuel. The more muscles you use during exercise, the more fat you will burn.

Don’t bite off more than you can chew! Going to work out at a gym was always on the back of my mind until one day I decided to join. The big mistake was trying to look like a body builder overnight. The next morning I looked the same except I felt like someone ran over my body with a semi-truck. I was sore for days and the thought of going back to the gym made me want to cry. Exercise slowly and safely to see maximum results!

“To feel ‘fit as a fiddle,’ you must tone down your middle.” - Anonymous 72

The aerobic exercise

1

checklist

Exercise for at least twenty minutes without stopping

2

Increase your breathing rate (you should still be able to talk)

3

Exercise major muscles during the activity

4

Choose an exercise that puts a smile on your face

5

Exercise for you and your health

“ Go ahead and just do it!”

“The ancestor of every action is thought.” - Ralph Waldo Emerson 73

Chapter 24

How to get more energy instantly I

f going to the gym, attending an aerobics class or simply thinking about exercising is a big jump for you, try to wet your appetite with baby steps. I guarantee once you start exercising you will feel instant energy.

Learn to do baby

Did you know

Research has shown that exercise can reduce the symptoms of 80% of people who suffer from depression.

steps again

If you haven’t exercised in a long time, it is important to start slowly by exercising at a low intensity and progressing gradually. Consult with your doctor. If your doctor is overweight, consider consulting a new physician. Ask for advice from a trained professional who will customize a perfect exercise plan for your body. Exercising with a friend or partner offers an opportunity to share exciting changes in your body with another person. Exercise should be enjoyable and fun. Listen to your body for signals while Did you know you are exercising to ensure that you 2/3 of Americans are trying to lose weight or are not doing more damage than maintain their current good. Don’t confuse general aches weight, but only 20% and pains from not exercising in a exercise more than 120 minutes per week. very long time with pain from injured joints, tendons and ligaments. Pain may also be caused by lactic acid build-up in your muscles. “Men’s natures are alike; it is their habits that separate them.” - Confucius 74

“ I believe in smart exercise. That’s why I am still thinking about it.”

Exercise appetizers

• Take a walk on your lunch break. • Park far from your destination and walk more. • Go window-shopping in a mall. • Walk your dog every day. Borrow a dog if you don’t have one. • Play golf without the cart. • Use the stairs instead of the elevator or escalator. • Stand instead of sitting. • Stretch during TV commercials. • Start a walking club in your neighborhood. • Stretch and move your body before every meal. • Take up an active hobby. • Play with your kids. • Hang out with someone more physically enthusiastic than you.

“The first requisite of a good life is to be a healthy person.” - Herbert Spencer 75

What gets measured gets done! One of the challenges of exercising consistantly is slacking off after you start. Be sure to check out a sample exercise schedule at www.veggieman.com to help you stay commited and on track with your exercise goals.

More reasons why exercise is a must to stay healthy. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. 33. 34. 35. 36. 37. 38. 39. 40.

Reduces illness. Releases blockages and limitations in your thinking. Allows you to reach your fullest potential. Improves and stimulates your concentration. Reduces and prevents boredom. Increases your ability to solve problems more easily. Increases your range of motion. Improves the whole quality of your life. Reduces joint discomfort. Improves athletic performance. Enhances sexual performance. Alleviates constipation. Provides you an opportunity to meet new friends. Makes you feel better about yourself. Decreases fat tissue more easily. Decreases the chance of developing osteoporosis. Lowers your risk of diseases such as cancer and heart disease. Enables you to relax more quickly. Increases the efficiency of your sweat glands. Improves your emotional stability. Enhances the function of the cardiovascular system. Increases heart size. Decreases cholesterol and triglycerides. Increases the enzymes in the body that burn fat. Lowers your resting heart rate. Increases your metabolic rate. Enables your body to use nutrients more efficiently. Improves your digestion. Helps you sleep better. Strengthens your immune system. Burns up extra calories. Reduces tension and stress. Helps maintain your correct body weight. Increases your self-confidence and self-esteem. Tones and firms your muscles. Makes you more flexible. Strengthens the heart. Improves blood flow throughout the body. Improves efficiency in breathing. Alleviates depression.

“The ancestor of every action is thought.” - Ralph Waldo Emerson

76

Chapter 25

Power up on a daily basis Be F.I.T.

Frequency he more often you exercise, the more your body will become fit and healthy. How often you should exercise depends on your personal needs and goals.

T

If your body came with instructions, it would say exercising three times a week is an absolute minimum. If you are serious about getting healthier and want to see changes, it is recommended you exercise 30-60 minutes 5-6 times per week. Ultimately, daily exercise should be your goal. Your objective should be to get your body moving — the more variety the better. For example, include gardening or cutting the lawn. Don’t think going to the gym is the only place to exercise. Intensity The more you work your muscles during exercise, the less exercise you have to do, because fat will be burned during your body’s recovery from the intense exercise. If losing weight is your goal, hiking up a mountain with a backpack will burn more fat than a casual walk in a mall shopping for clothes. If you have a limited amount of time to exercise, choose a more intense exercise for a shorter time to still meet your Did you know daily goals. The average amount of TV a person watches

Time per day is equivalent Revisit the amount of time that you to twelve 20-minute exercise sessions. can set aside each day to feel great. In a 24-hour day, 30 to 60 minutes is achievable when you make exercise a priority in your life. Group sports or exercising with a buddy can make exercise your social time. Exercising with someone else also makes time go by much faster. “The world is moving so fast these days that the man who says it can’t be done is generally interrupted by someone doing it.” - Harry Emerson Fosdick 77

Choosing your

favorite exercise

There are numerous activities to keep you fit. Choose the exercise that suits your needs and lifestyle. Walking Walking is the most natural form of exercise. There are opportunities to walk everywhere, and it is easy on your joints. If you want to increase the intensity, take an uphill route or carry hand weights or a backpack. Swimming Swimming places no stress on your joints. To ensure that you benefit from swimming, keep an eye on your heart rate, because it is very easy to float around without burning calories. Bicycling and mountain biking Bike riding is easy on your body and practical if you want to travel greater distances. The longer and harder you cycle, the more calories you will burn. Jogging and running Despite being hard on the joints, running is one of my favorite exercises and can be done just about anywhere, anytime and anyplace, which makes it perfect as an aerobic workout while traveling. Running offers big rewards for the least time. Rowing Rowing is excellent as an overall aerobic workout that works your lower and upper body, and is an excellent warm-up before weight training. Doing this exercise in a boat or at the gym can add variety to your exercise program. Cross-country skiing Skiing invigorates your entire body in an environment that is mentally soothing. You can replicate the motions using home-gym equipment in your living room. Yoga and Tai Chi While not aerobic, yoga and Tai Chi increase flexibility and stamina and offer a feeling of peace and tranquility. “All animals except man know that the ultimate point of life is to enjoy it.” - Samuel Butler 78

Weight training Weight lifting results in lean muscle mass that adds strength and increases bone density. Exercises can be performed at a gym or at home. Rest for a day or two between sessions to allow your body to repair torn muscles. And many others Racquetball and squash Hockey Horseback riding Canoeing Hiking

Aerobics Walk, run programs Stretching Playing with children Iceskating

Go whack some balls It’s funny how you grow up and forget about the sports that you loved as a youngster. My wife and I used to play tennis when we first started dating and had forgotten how much fun it was. Recently, we decided to start playing again. We laugh and compete with one another without even noticing that we are exercising.

Points to Ponder

Before beginning an exercise program consider the following questions. • Do you prefer group or individual activities? • What physical activities do you already enjoy? • What type of exercise best suits your time and budget? • Do you have any physical conditions to consider before choosing an exercise? • Do you have any dreams that you could fullfill by starting an exercise program? • Can you incorporate a pet such as a dog to get you moving again?

“We must always change, renew, rejuvenate ourselves; otherwise, we harden.” - Goethe 79

Chapter 26

The how-to exercise check list Exercising in the

I

zone

f you want to see noticeable results in your body, it is important to increase your heart rate while you exercise to ensure that your workout is neither too easy nor too strenuous.

Do you have a pulse?

During exercise, your heart starts pumping a little faster to increase the circulation in your body. You can feel and measure this effect by taking your pulse. First calculate your resting heart rate by counting the number of beats for ten seconds and multiplying by six. To count the beats, place two fingers over the pulse at the base of the thumb in the wrist of your other hand. To see how much exercising has increased your heart rate, check again after 20 minutes of sustained activity. Your heart rate tells you how well your body is responding to the exercise. Most gyms have a chart for you to reference. Keep in mind that any exercise is better than no exercise, even if you don’t achieve optimum heart rate. Consistency is the key for lasting results.

How to

burn those calories

Exercises that require more muscle to perform burn more calories and take less time than exercises that are easier to do. For example cross-country skiing burns more calories than walking. “There is nothing permanent except change.” - Heraclitus 80

Calories burned per minute

Activity

2 to 2.5

Standing

2.5 to 4

Walking 2 miles an hour Bicycling 5 miles an hour

4 to 5

Walking 3 miles an hour Bicycling 6 miles an hour Badminton Housework

5 to 6

Walking 4 miles an hour Dancing Raking Leaves Calisthenics Tennis (doubles)

6 to 7

Bicycling 10 miles an hour Skating Shoveling dirt Sexual activity

7 to 8

Walking briskly 5 miles an hour Tennis (singles) Shoveling snow Downhill skiing Water-skiing

8 to 10

Jogging 5 miles an hour Bicycling 12 miles an hour Basketball Mountain-climbing Ditch-digging

10 to 11

Jogging 6 miles an hour Cross-country skiing Squash and handball

12

Swimming

Developed by Phyllis G. Cooper, R.N, M.N., and McKesson HBOC Clinical Reference Systems. As little as walking 10 minutes a day can increase your energy and improve your overall well-being for the rest of your day.

“The only man who ever makes a mistake is the man who never does anything.” - Theodore Roosevelt 81

A little goes a long way Even just a little exercise is better than no exercise. I sometimes catch myself not exercising because there isn’t enough time for a regular workout. I have discovered that even spending 20 minutes in the fresh air walking is better than not doing anything at all.

Get the gear to do it!

Comfortable clothing and especially a good pair of high-quality running shoes can make all the difference. I have found it useful to visit a specialty store with knowledgeable staff to answer my questions. It’s worth paying a little more for excellent service.

Boxing day Blitz Have you ever made an impulse purchase? I have bought exercise shoes that were on sale to save some money regardless of their proper fit or function. I routinely discovered that you get what you pay for, and spending a little more money on quality pays off in the long run. Blisters and aching feet should be the least of your worries when starting to exercise.

Replace what you lose WOW! You can sweat up to 3 gallons per day.

Water When you exercise, your body perspires to cool itself down. Sweating also eliminates toxins from your body. Because you dehydrate as you perspire, you need to hydrate by drinking water before, during and after exercise.

Water guidelines Drink a cup of water one-half hour before your work-out. Replenish while you exercise by drinking at 15-minute intervals and be sure to have water available to drink after you finish your routine. This will help prevent cramping. Most people don’t provide their bodies with enough water. Make it a habit to drink more water daily regardless of how much exercise you do. Waiting to get thirsty may be too late.

“Nothing is easy to the unwilling.” - Thomas Fuller 82

Food Food is also used up while exercising. I have found it best not to eat a large meal directly before exercising. Eat two hours before exercising, or eat a simple snack of fresh fruit. This will prevent your feeling bloated. You may also notice that your appetite shrinks after you exercise. This is a great time to remember not to eat when you are not hungry. Let your body rest and recover before stuffing it with food again. Rest Depending on the type of exercise, your body may have worked hard. It is important to listen to your body when you feel it telling you it needs a rest. This applies to during and after exercising. Rest is important so exercise can be enjoyed consistently without any injury.

Are Marathons Healthy? As you may already know, I enjoy running. After learning the painful lessons during my first marathon, I started to enjoy running regularly to relieve stress. I noticed changes in my endurance and energy levels that led me to run another marathon. Years have passed and I run an average of one marathon per year. To date I have run 9 marathons and I am currently training for an Ironman triathalon, that includes; swimming 3.85 km, bicycling 180.2 km and running 42.2 km. With proper training, food and rest you will be amazed at what the human body is capable of.

After you learn to replace what you lose during exercise, I can’t help to mention my favorite reasons for exercising. An appreciation for the wonderful ways my body can move. The feeling of freedom to release inner tension. The boost of energy later on in the day. The release of toxins through sweat. The feel-good endorphins that are released. The strength and endurance it gives me to help others in need. “Man can learn nothing unless he proceeds from the known to the unknown.” - Claude Bernard 83

Chapter 27

10 exercise tips for the gym Keep to your gym schedule

Go to the gym on your scheduled days even if you don’t have time to do your full work-out. A little is better than none.

Work out all your muscles

Ensure your exercises are well rounded to work out your entire body instead of just one part; for example, don’t focus only on your abs.

Take your time and enjoy the moment

Rushing your time at the gym can lead to an ineffective workout and possibly lead to injury. Live in the moment.

Pace yourself wisely

Be consistent with your visits to the gym instead of going gung ho for a couple of weeks and over training.

Change up your exercise routine

Be adventurous with different exercises like aerobics and use different machines that make your gym time exciting.

Adjust your work-out to your ability

Don’t pretend to be stronger or fitter than you are. Doing so could lead to serious injury or soreness that makes going to the gym no fun.

“A few of us have lost our minds, but most of us have long ago lost our bodies.” - Ken Welber 84

Go to the gym to work out

Focus on the benefits of a great work-out instead of being distracted by friends or TV.

Remember to stretch and cool down

Rushing through your work-outs could possibly shock your body when it isn’t ready. Take time to warm up and cool down for positive results and fewer injuries.

Be a team player

A good gym is always more enjoyable when its members are happy, supportive and kind while everyone works at getting healthier.

Look at the big picture

Don’t expect to turn into Mr. or Ms. Universe overnight. Be happy with yourself on a daily basis by taking baby steps consistently.

Run 42.2 km - No problem! I had a burning desire to be like my brother and decided to run a marathon, 42.2 kilometers. I thought I could easily keep up to my younger brother. I started to casually train for the big event, not really knowing what I was getting myself into. After I completed the marathon, every muscle in my body ached, and I was barely able to walk. The moral of the story: start small and work up to bigger things.

Less than one-third (31.8 percent) of U.S. adults get regular leisure-time physical activity (defined as light or moderate activity five times or more per week for 30 minutes or more each time and/or vigorous activity three times or more per week for 20 minutes or more each time).

“The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease.” - Thomas A. Edison 85

Chapter 28

Why are you still sitting on your butt? Make time for exercise

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f you have just worked an eight-hour day, exercise can lift your mood and reduce your stress.

Just do it I just put on my shoes, commit to some activity and begin. Five minutes after I start to exercise, I feel refreshed and thank myself for exercising that day. Other tactics I use to motivate myself to exercise are thinking of all the benefits of exercise, listening to motivating music, and finding a friend to share the experience with.

Common exercise worries I don’t want to look like a bodybuilder. Sorry it’s not going to happen. It takes purposeful dedication, special diet and heavy weights to build the huge muscles of a bodybuilder. Regular exercise will tone flabby areas and give you shape, not bulk. Do I need to take extra protein? When eating a diet of whole natural foods, there is no need for the average person to take extra protein, regardless of their exercise routine. If you are getting enough calories then you are probably getting enough protein. Research has found that blood cholesterol levels fell an average of 30% when patients switch to a high-fiber diet.

“You can never plan the future by the past.” - Burke 86

Common exercise excuses

Remind yourself of the goals and the benefits of exercise. Nine out of ten people know that exercise is good for them and that they should do it. But they make excuses. Getting up to recharge your drink between commercials is not exercise. I wish it were! I’m too old Exercise means being able to play like a kid again. We don’t expect a seventy-year-old grandma to bench-press twice her body weight. Yoga, Tai Chi and low impact aerobics will increase your flexibility and make you look and feel younger. I’m too fat If you are extremely overweight, it may seem there is no light at the end of the tunnel. Find a buddy who will keep you motivated when you really don’t feel like getting out there. This will create an obligation that you don’t want to jeopardize. Nobody likes letting down a good friend. “As the body changes, so does the entire person.” - Edward Rosenfield 87

I have no time Have we become so busy that we lose sight of how good it feels to garden or dance? Go for a walk on your lunch or coffee break. I have no energy Take action. Once you start an exercise program, you will notice you become energized.

Do it

now!

Exercise is the easiest and most helpful health strategy for losing weight and getting healthy. I dare you — exercise for a month and see how much better you feel. I have faith in you because I know you can do it!

3 steps to find the motivation to exercise 1. Build a burning desire 2. Make a plan 3. Take action

Quick tips • Be consistent and persistent to see results. • Approach exercise with a positive attitude, and deal with it in bite-size chunks. • Focus on your desire to be fit. Visualize your new body.

“Be not afraid of life. Believe that life is worth living, and your belief will help create the fact.” - William James 88

Congratulations! I hope you have enjoyed the read. I look forward to meeting you so we can share the journey toward health and happiness together. I apologize if you have found a mistake or misrepresented research in this book. I strive to do my best and there is always room for improvement. Please contact me with any questions, stories or comments you have so I can continue helping others help themselves. Website www.veggieman.com Email [email protected] Phone 1.877.924.4427 Take care and I wish you all the best. Always with love, James “Veggie Man” Johnson.

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