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1. NO SMOKE

Cigarette smoking is the cause of more unnecessary deaths than any other factor. You must not smoke, and you must not allow anyone around you to smoke. 53,000 Americans (over 1,000 Oklahomans) die each year due to breathing someone else's smoke. Children in homes with smokers are at higher risk of SIDS (Sudden Infant Death Syndrome), serious infections and failing in school. Life insurance tables show the overall death rate is about twiceas high for smokers even in their twenties..........If you want help to break the habit, let me know.


2. REGULAR, MODERATE EXERCISE

Good news - it does not have to be strenuous or painful, but it does have to be regular - at least 3 times per week. Most of the health benefits of exercise are in the first 30 minutes. This can be at one session or at 3 ten minute sessions - however if you do 3 ten minute sessions you should do this every day. 30 minute sessions can be done 3 times per week. Intensity is the most misunderstood factor. "No pain - No gain" only applies to athletes in training for competition. The right kind of activity without being painful or difficult, for 90 minutes out of every 168 hours (one week) will result in more energy, improved cardiovascular function (reduced risk of strokes and heart attacks) and increased metabolism ( which results in increased calorie consumption by your body 24 hours/day - even at rest, allowing gradual healthy weight loss ).

The types of activity should be rhythmic or repetitive such as brisk walking, swimming, exercise bike, Nordic skiing or stair stepper machine. The intensity level should be enough to make you breathe deeply and feel your heart pounding a bit, but you can still talk and can continue the same pace for the entire 10-30 minutes. I recommend walking and I have a great Walking Program and more information available on request.


3. DECREASE DIETARY FAT / INCREASE FIBER

The average American adult consumes over 100 grams of fat per day. Experts advise a maximumof 20% of dietary calories consumed as fat. The average adult female should take in about 2000 calories per day so the maximum safe fat intake is 40 grams per day for ongoing maintenance; 20-30 fat grams per dayfor maximum health benefits and/or weight loss. The problem is, if you grew up eating the typical American diet you like the taste of fat. Just look around the next time you are at church, out shopping or out to eat, and it is obvious that something is terribly unhealthy about how typical Americans eat. Almost all dietary fat comes from fried food, diary products and meat (especially beef and pork). The single food that results in more fat intake than any other food in American women's diets is salad dressing. For American men it is meat.

The role of FiberFiber is non-absorbable yet provides a vast array of benefits for your body. Besides preventing constipation, it also acts as a cleanser for your intestines "scrubbing" the walls as it passes through. In addition, it acts like a paper towel entrapping fat in it's weave preventing some of it from coming in contact with the intestinal wall, therefore being absorbed into your body. There is also a great new scientific product available called PolmerPlex[TM] which is a special form of fiber that actually has the potential to act like a magnet for fat molecules, attracting fat particles to it and "holding on" so they can pass on out of the body and into the toilet! .............I have information about this wonderful fiber supplement if you are interested.

Consume at least 30 Grams of Fiber(in your food and with supplementation) every day for optimal health and to decrease your risk of diverticulitis, colon cancer, constipation, heart disease and a host of other ailments. You may experience some gas when you first begin to increase your fiber intake but this will eventually pass.