Health Advice

IMPORTANT: Always check with your medical and mental health care professional before beginning any new regimen.

1. EXERCISE:
Brisk walking: Three to five miles a day.
Neck roll: Twice a day. (Do this exercise slowly and carefully until your neck and spine become loosened up). Touch your left ear to your left shoulder three times. Then right ear to right shoulder three times. Next, touch your chin to your chest three times. Now bend your head backwards as far as you can looking at the ceiling, three times. Now combine all four movements; begin with touching your chin on your chest, then rolling your head to the left and touching you ear to your shoulder, then roll your head back, then roll your head and touch your right ear to you right shoulder, and end up touching your chin to your chest again. Do this in a rolling motion, three times in each direction -- left three times, then right three times.
Waste roll: Twice a day. Same as above, except bend at the waste instead of at the neck
Mini sit-ups: Twice a day. Lie flat on your back and lift only your shoulder blades off the floor, then lie back down. Work up to doing 100 mini sit-ups.
Toe touching: Twice a day. Stand upright with arms and legs spread. Touch your left toe with your right hand, keeping your knees from bending if possible. Then touch your right toe with left hand. Touch each toe alternately ten times.

2. DIET:
(Adjust quantities to your particular weight @ 12 calories per pound: For example, if you weigh 200 pounds; you will need approximately 2400 calories).
Two lbs. Green beans (350 calories), 1 lb. lean ground turkey, chicken, fish, or tofu (700 calories), 3 tbl. olive oil ( 380 calories), 2 cups cooked whole grain brown rice (500 calories), 3 grapefruits (150 calories), 2 apples (200 calories), 1/2 cup blueberries (50 calories), one whole egg (70 calories), salt 1500 mg. to 2500 mg. (Total calories: 2400)

3. SUPPLEMENTS:
Buffered Vitamin C (begin with 1,000 mg. a day and work up to 5,000 mg. per day. Taking too much vitamin C too quickly can cause temporary diarrhea), Garlic (1000 mg.), Fish oil (1000 mg.), high quality multi-vitamin (one), folic acid (800mcg.), Vitamin E (natural D-alpha only-400 mg.), B complex (one), calcium (600 mg.).