HEALTHY LIVING.....on the road

I highly recommend Dr. Andrew Weil's book Eight Weeks to Optimum Health. It is the best book I've found for the lay person, and everyone should own a copy. Dr. Weil, who is both an MD and a Naturopath, takes you through a wholistic health program a week at a time, covering every aspect of health in a way that's very easy to understand and follow. Dr. Weil believes in prevention and the least invasive treatment for health problems.

(THIS IS ALWAYS IN PROGRESS!)

    People are always amazed when I tell them my age. (I LOVE THAT!) I often reply that I attribute my good health to green tea, fresh garlic (chop it up and let sit 10 minutes), working out an hour a day, and a positive attitude. (Hopefully, the most important SPIRIT part you'll get throughout my website.) Then I thought of a lot of other things that keep me healthy, including no smoking, no drinking, no coffee, no medicine, and getting exercise whenever I can. My first preference for transportation is walking, then biking, then taking the bus, then driving. I think it's important to use a lotion on my face twice a day that has a #15 sunscreen. So, here's why I look younger than my years and why I feel absolutely terrific! These are practical suggestions regarding healthy living. I love life, especially the life I'm living now, and that's a BIG part of it! I always keep in mind that "we have less than 1,000 months to live" and live accordingly.

    Please note that the title says "MY Recipe for a Healthy Life." I want to emphasize the MY because these things may not apply to everyone, and I've probably left some out. So, in alphabetical order:

* no ALCOHOL. I usually just order tomato juice. Think of the money you'll save. Have you ever wondered WHY people drink? Too expensive for me. Every once in a while I read about the value of red wine; so I just don't know.

* BREAKFAST. I grew up with bacon, eggs, hashbrowns, buttered toast, and coffee. It's hard to find substitutes. Every morning I make a smoothie consisting of a banana, organic soy milk, freshly ground flax seed, wheat germ, ginger, cinnamon, and turmeric. Add fruit juice to thin or sweeten. It's fast, healthy, and filling. Oatmeal is also good.

* CHANGE ROUTINE. Did you know that changing routine stimulates the brain? It's hard to get out of our comfort zone. I first noticed this in an exercise class I took; people stood in the same place every time. When it was my turn to do the relaxation at the end of class, the first thing I asked the class to do was to change places. The were visibly uncomfortable with my request until I explained that changing our patterns stimulates the brain, especially important for senior citizens. For example: sit a different place at the dinner table, get out of bed on the opposite side, walk a different route, etc. Think of a way to do everything you do differently.

* no COFFEE. Coffee has no food value, and it's even worse for you if you use sugar and cream. Coffee was very hard for me to give up, but now I don't miss it at all. Chai tea, which you can make yourself, is a good substitute. (The amount you spend on coffee every day for a year could add up to a trip to Costa Rica!) (

* EGGS. Trying to cut down on cholesterol? Try "The Best Tofu Scramble" under the "Food" link on my home page -- a great substitute for scrambled eggs -- even looks like 'em! Also, discard some of the yolks when making scrambled eggs or egg salad.

* EXERCISE. I can't stress this enough, and it should have been higher on this list. I work out an hour a day Monday-Friday. For my exercise routine see "Exercise" in the Table of Contents. There is no doubt in my mind that exercise is keeping me alive. Do aerobic exercise 30 minutes a day at least three times a week. That means getting up to your target heart rate and keeping it there. Your target heart rate depends on your age; so you'll have to figure that out...maybe www.google.com (type in "target heart rate") will tell you. I think it's important to do the weight-bearing machines (or hand weights) also (especially for osteoporosis). You'll get to love them after a while. I personally do aerobics three days a week and the weight-bearing machines (like Nautilus) or hand weights on alternate days. On weekends, I play at exercise: DANCING, biking, hiking or some such! I admit to being an exercise addict, but if you have to have an addiction...

* FAT. Choose nonfact or lowfat alternatives. You'd be surprised how much these have improved since they were first introduced. Wal-Mart nonfat sour cream couldn't be better, and I use it in place of mayonaise. Yoplait low-fact yogurt is my favorite. Nonfat half and half cream is excellent. Use olive oil when oil is called for. DO NOT eat anything that has the word "hydrogenated or hydrogenized" in it! These are oils that are solid, not liquid. Even though butter has cholesterol, I eat it sparingly instead of margerine. If you read food labels, you can find bread and other baked goods made without hydrogenated oils. It is in most all packaged/prepared foods; so be careful.
If you have to use oil, olive oil is the healthiest for your heart. Every oil has 14 grams of fat per tablespoon; so use all oil sparingly.
If you want to avoid butter and mayonaise on sandwiches, there's a Kraft salad dressing called "Light Done Right," which has only two grams of fat per two tablespoons. That sure beats 14 grams of fat in mayonaise. My favorite for sandwiches is the Thousand Island.<

* FIBER.

* FIVE FRUITS AND VEGETABLES A DAY.

* FRUIT JUICE VS. FRESH FRUIT. Choose fresh fruit over high-calorie fruit juice for loads of fiber and much less sugar.

* GARLIC, GARLIC, GARLIC. I can't say enough about it! It has too many healthful qualities to list here; so I suggest you look it up on www.google.com (type in "garlic")to learn more about this fantastic food. Raw garlic is better than the capsules or the bottled -- and cheaper! Eat a clove of fresh garlic every day. Before bed, I chop up one clove very fine. It's important to let it sit for ten minutes so it can react with the air to make the good stuff. Chase it down with water. I think garlic is a major reason why I am never sick. Garlic is a natural blood thinner and antibiotic.

* GREEN TEA. I don't really like green tea; so I mix it with another tea to mask the taste. It has caffeine; so I have it in the early afternoon. It's also good in chai, and east Indian drink and great substitute for coffee. (See chai recipe in my "Food" section.)

* INDIGESTION? Try enzymes rather than anti-acids. They are natural, they work, and they are much better for you. I like papaya enzymes because of the flavor. Two papaya enzymes are: NOW, 360 chewables (www.betterlife.com - order #2972) and Nature's Plus, 360 chewables (www.betterlife.com - order #N4462). Experiment with enzymes and find which you think tastes best and works best. I never liked taking anti-acids; so this natural remedy is one of my GREAT discoveries.

* no MEDICINE. I have to be dying to take an aspirin. Dr. Andrew Weil, my health guru, believes in using the least-invasive treatment and healthy living as the best defense against illness. But I do take supplements -- the kind that come in packages so I don't have all those bottles around. It amazes me how people just pick any multi-vitamin off the shelf. Be sure you are getting the right amount. (I highly recommend Dr. David William's Daily Advantage. The postage is only 98 cents if you have it shipped on a regular basis.)
As for me, I do not take ANY medicines. Why? A friend was taking the very same cholesterol medicine that killed 30 people in 2001! I DO take 10 supplements a day and have for years. I AM NEVER SICK! I haven't had a cold in more than six years! Always get capsules rather than tablets because they dissolve more quickly, and I think they are easier on the stomach. Also, order in the largest quantities because it's cheaper. Here's what I take with my meals:

* MEDITATION: It is so important to have quiet in one's day. Most people find it impossible to meditate. One must first quiet the mind and the body. I do this by doing a bit of yoga and then some inspirational/spiritual reading. I also play quiet music in the background and light a candle. I often meditate outside. (I have heard that daily meditation reduces doctor's visits by two-thirds, the reason being that it reduces stress, and stress a contributing cause to many illnesses.) MEDITATE DAILY! Deepok Chopra, has meditating as #1 on his top ten(?) list of things you can do to stay healthy. Do you know what reduces doctor's visits by two-thirds? You guessed it: MEDITATION. Do it first thing in the morning to set the tone for the day.

* eat ORGANIC! A friend said to me, "How can you afford to buy organic?" My reply, "It's cheaper than cancer." Ever think about why cancer is on the increase in this country? Consider the air we breathe, the water we drink, the food we eat. (Have you seen pictures of those guys who spray our vegetables with pesticides? They have what looks like moon suits on! YUK!) I always figured if it could kill the bugs, it could kill you! (HINT: The way to eat organic is to never, Never, NEVER look at the prices on nonorganic vegetables!)

* avoid PROCESSED FOODS. Someone said, "Don't eat anything white (e.g., flour, sugar, pasta, etc.) Some people say to avoid dairy products. Eat five fruits and vegetables a day (organic if possible). Choose nonfat or lowfat alternatives.

* READ LABELS. Know what you're getting in fat grams, calories, and the most overlooked: Carbohydrates. Wonder why there's so much diabetes around? I never learned about carbohydrates; did you? Carbohydrates = SUGAR. Carbohydrates (like sugar and anything made with white flour) quickly become sugar in your blood stream. Complex carbohydrates (beans, fruits, vegetables, grains, etc.) take longer and are better for you.

* SALAD DRESSING. There used to be a seasoned, thickened vinegar dressing in the vinegar section that had no oil, but I haven't been able to find it lately. It came in white wine, red wine, balsamic, raspberry vinegrette, etc.; all were excellent. Oil has no flavor; it just gives dressing a thicker consistency. There are two salad dressings I use now: Wishbone "Just 2 Good" Deluxe French (2 grams of fat per 2 tablespoons) and Kraft "Light Done Right" Thousand Island, which I also use instead of mayonaise on sandwiches (2 grams of fat per 2 tablespoons).

* no SMOKING! Why in the world do people smoke? It stinks, it's expensive, and it can kill you. One in five deaths is smoking related. "Stupid" is not a word I in my vocabulary, EXCEPT where smoking is concerned. I encourage you to speak out against smoking and second-hand smoke. I don't have any friends who smoke. If someone lights up by me, I tell them I'm allergic to smoke, and if they don't stop, I move away. When people are polite enough to ask if they mind if they smoke, I say YES. I have zero tolerance where smoking is concerned! NO ONE HAS THE RIGHT TO POLLUTE THE AIR I BREATHE!

* no SODA POP.

* SUPPLEMENTS. This is what I USED to do, and it worked well: "Solaray Vitamin C, 1000 mg with bioflavonoid concentrate, rose hips, and acerola," 250 capsules per bottle. I take 2 daily -- one at breakfast and one at dinner. (www.betterlife.com order #S4441)

"Solaray Cal-Mag Citrate," (calcium) 180 capsules per bottle. I take 6 daily to get 1,000 calcium -- 2 at breakfast, 2 at lunch, and 2 at dinner. It's important to spread them out throughout the day because the body can absorb only so much calcium at once. (www.betterlife.com order #S4525)

"Twinlab Daily Two Caps WITHOUT iron," (multiple vitamin/mineral) 180 capsules per bottle. Label says, "Highest potency multiple vitamin and mineral supplement rich in antioxidant vitamins C, E, & Beta-Carotene." I take two daily -- one at breakfast and one at dinner. (www.betterlife.com order #019732)

So that figures out to 10 a day:
breakfast: 1 vitamin C, 2 calcium, and 1 multiple vitamin/mineral
lunch: 2 calcium
dinner: same as breakfast

And I can't say enough good things about www.betterlife.com as a place to order the above. I have always found them to extremely fast and accurate. You will be amazed at their low prices, and the customer service is terrific. The online form is very easy to fill out, and if your order is more than $50, the shipping is free. (Note: I do NOT receive compensation for recommending www.betterlife.com.)

Then a friend turned me on to "Daily Advantage" from Mountain Home Nutritionals. The capsules come in two packages to be taken morning and night. It's so easy, and I don't have all those bottles. It not only has all of the above but SO MUCH MORE, and the price is about the same. If you get on the automatic ship program, the postage is minimal. To check it out go to drdavidwilliams.com.

I also take Co Q10.

* STRETCHING: I always stretch before and after exercise, but remember to warm up about 10 minutes first. NEVER stretch a cold muscle. STRETCH DAILY! The MOST WONDERFUL stretch book is "Stretching" by Bob Anderson, available at your local book store for around $14.95 or Amazon.com for about the same price including postage. Be sure to get the latest edition. There are stretches for everything imaginable: morning, evening, everyday, over 60, sitting, TV, traveling, etc. and sports stretches: weight training, aerobics, tennis, walking, volleyball, skiing, you name it! It's all there. I can't say enough good things about it. Here's a quote from the book: "With age and inactivity, the body gradually loses its range of motion; muscles can lose their elasticity and become weak and tight. But the body has an amazing capacity for the recovery of lost flexibility and strength if a regular program of fitness is folowed." WALK DAILY -- in addition to exercise! Walking not only benefits your body but your spirit! Start at 10 minutes a day and add 10 minutes each day until you reach one hour. I've heard that one can reduce the chance of heart attack by 30% just by walking 30 minutes a day. Before you get in the car, think about whether you can walk or bike to where you're going. My transportation choices are, in this order: (1) walking, (2) biking, (3) bus, (4) car. (Also, help the environment and your pocketbook by carpooling whenever possible.)

* SUGAR

* WALKING: Dr. Andrew Weil is my health guru. I feel his book 8 Weeks to Optimum Health is the best book ever written for the lay person. He uses a holistic approach, covering many topics. The first week, he says to walk 10 minutes. Then increase that by 10 minutes a week until you reach about 45 minutes daily. Story #43 on my Life Link talks about other benefits of walking. (I have heard that walking 30 minutes a day reduces heart attacks by one-third.)

* WATER. At least eight 8-ounce glasses a day. Buy a good water filter. There is no certification for bottled water. I own a Multi-Pure. It is the most economical, the most effective, and the most convenient water filter made -- around at 7 cents a gallon. I was so pleased with my Multi-Pure that I became a distributor and now sell them.
DRINK EIGHT 8 oz. GLASSES OF WATER A DAY. NO ONE SHOULD BE DRINKING TAP WATER! Multi-Pure Water Filters are absolutely THE BEST. They are the most effective, most convenient, and least expensive water filter available. Only 7 cents a gallon at your tap! The company has been in business more than 25 years. I'm retired. I don't need the money, BUT I care about people's health, so I still sell Multi-Pures if asked. I have many testimonials from very satisfied customers. I'm a distributor; ask me for details. Give yourself and your loved ones the gift of health!

* WATER DURING EXERCISE. For every hour of exercise, it's important to drink four cups of water; that's one cup every 15 minutes!

* avoid WHITE foods (sugar, flour, salt). I know, I can't do it either. The more colorful the food, the better it is for you.

* eat WHOLE GRAIN EVERYTHING: bread, pasta, cereal, etc. If it's whole grain, it will usually say it on the front. Squeeze bread; the firmer, the healthier! AVOID WHITE FLOUR! If you want to avoid butter and mayonaise on sandwiches, use pita pockets. They can be stuffed with ANYTHING you can put into a sandwich(e.g., egg & olive, tofu scramble, any salad with a bit of dressing on top).

* FINALLY, before you eat ANYTHING, ask yourself, "Does this make me more healthy?" Think about that the next time you want coffee, candy, chips, soda pop (something like 13 teaspoons or sugar in one can...YIKES!), etc. JUNK FOOD = FOOD THAT HAS NO FOOD VALUE. YOU KNOW WHAT THEY ARE! Yeah, I eat them sometimes too, especially the cafe con leches for 89 cents at Sedano's in Homestead, Florida. In Seattle they call them lattes and charge $1.50 and up! (Work up north; retire down south!)

* HAPPY LIFE. (See companion article "My Recipe for a Happy Life": Life #50)