Everyone wants to live a long and healthy life. And even though nobody can guarantee how long we will get to live, fortunately there are many things we can do to increase our chances of living into our eighties, nineties, or even longer. And in this special report, you’ll discover what some of them are.

First, let’s examine some of the benefits of being as healthy as we possibly can.

When we’re healthy – physically, mentally, psychologically, emotionally, and spiritually – we can enjoy life to the fullest. If we’re in bad health, we won’t be able participate in many activities with our children, family, and friends. And even during the activities that we can do, poor health will prevent us from having the kind of fun that good health could give us.

Healthy folks have the following advantages over their unhealthy counterparts:

1. They tend to live longer.


2. They get fewer “bugs” each year, such as colds and flues.


3. They experience less aches and pains as they age.


4. They recover faster from an illness.

You’ve probably seen or know some folks who are in their sixties and seventies who get around very well, play all kinds of sports, and have beautiful skin and more energy than people who are years younger than them.

One of the main reasons is that they had the right parents. You see, when parents create a baby, they pass their genes to that child.

Genes control certain things about the baby. Will the child have green, brown, or blue eyes? Will he or she have black, red, white, or yellow skin? Will his or her hair be curly or straight? How tall will the child be as an adult?

In addition to appearance, genes can predispose the child to suffer heart disease at an early age, or they may make him or her more likely to get colds or ear infections. Those same genes may determine when wrinkles are going to appear.

Some very serious diseases are caused by genes, such as Cystic Fibrosis and Crohn’s Disease, which is the inability to digest food properly.

Cancer has also been linked to genes. But the good news is that certain types of cancer can be prevented by practicing the health suggestions from this report.

If your family has a history of heart problems, learning about the various ways to improve your heart may help you avoid the problems others have suffered or perhaps died from.

If an individual carries a lot of extra weight around because they eat too much and exercise too little (or not at all), their joints will wear out sooner than those of a thin person. Because the hearts of overweight folks have to work harder than those of slimmer people, the former may die sooner.

If someone doesn’t exercise at all, he or she often struggles to get through the day. Even though watching TV can be fun, if that’s all they do all day long, then very soon, the only thing they’ll be able to do is watch TV from a bed.

If a person smokes a lot, they are ensuring a short life with less than good health. Even if they smoke a little, there are still major health impacts.

Eating an unbalanced diet can result in health problems and lack of energy. Getting too few vitamins and minerals will keep the body from obtaining the nutrients from the food you eat and can cause problems with body organs.

Performing physical tasks incorrectly can also result in painful health problems. Muscle stress, neck pain, and back pain can stop one from being able to enjoy life for days at a time.

Drinking alcohol excessively will result in low quality of life, not only the person drinking, but his or her family members, too. Excessive alcohol consumption can also lead to an early death.

Not sleeping enough can leave one tired, and over time sleep deprivation can cause illnesses because of the strain on the body.

Failing to balance work and play often results in stress that can cause serious health problems. People go to doctors every day because of stress-related illnesses. Pain in the body, and the immune system not being strong enough to avoid illness, are only some of the complaints.

People who practice unsafe sexual activities are at risk of several deadly diseases. AIDS and Hepatitis C are two of the most well known. There are many others.

Failing to prepare food properly can cause serious illnesses as well. Food that contains bacteria from improper handling and preparation can be deadly in some cases.

Being around toxins or poisons without proper protection can cause illness and early death. People who have worked around asbestos are dying by the millions from breathing in particles of asbestos that can cause lung cancer.

So as you can see, although everyone will die someday, there are many things you can do to prolong your life.

Wouldn’t you agree it’s better to die from “old age,” after having enjoyed a healthy and fulfilling life, than to pass away young because of poor lifestyle choices?

In this special report, you’ll learn many ways to increase your chance of living as long and as healthy as you possibly can.

Let's begin by discussing...

Exercising regularly can help improve the way you look and feel, as well as your lifespan.

Most folks get little vigorous exercise at work or during leisure hours.

Today only a few jobs require forceful physical activity. People usually ride in cars or buses, watch TV, or playing video games during their free time rather than doing physical activities.

Although activities such as golfing and bowling can benefit you physically, they do not provide the same results as regular, more vigorous exercise.

Evidence indicates even low to moderate intensity activities, such as pleasure walking, stair climbing, gardening, moderate to heavy housework, and dancing can have both short and long-term benefits. If done daily, they help lower your risk of heart disease.

More vigorous exercise will strengthen your heart and lungs, providing even more benefits for reducing heart disease risk.

Nowadays more and more people are discovering the benefits of regular and vigorous exercise, including swimming, fast walking, jogging, running, and jumping rope. These types of activities are referred to as aerobic, which means the body uses oxygen to produce the energy needed for the activity.

Aerobic exercises can condition your heart and lungs if done at the proper intensity for at least 30 minutes, three to four times a week.

The Benefits Of Exercising Regularly:

• Gives you more energy.


• Helps you cope with stress.


• Improves your self-image.


• Increases resistance to fatigue.


• Helps counter anxiety and depression.


• Helps you to relax and feel less tense.


• Improves your ability to fall asleep quickly and sleep well.


• Provides an easy way to share an activity with friends or family.


• Gives you an opportunity to meet new friends..


• Tones your muscles.


• Burns off calories to help lose extra pounds, or helps you stay at your ideal weight.


• Helps control your appetite.


• Helps you to be more productive at work.


• Increases your capacity for physical work.


• Builds stamina for other physical activities.


• Increases muscle strength.


• Helps your heart and lungs work more efficiently.

As you can see, regular physical activity can help you enjoy your life more fully.

The most common risk in exercising is injury to the muscles and joints. This usually happens from exercising too hard or for too long, especially if a person has been inactive for some time. The good news is that most of these injuries can be prevented or easily treated.

Most people do not need to see a doctor before they start, since a gradual, sensible exercise program will have minimal health risks. However, some folks should seek medical advice.

Use the following checklist to find out if you should speak with your family doctor before you begin an exercise program or increase your physical activity significantly. Mark the items that apply to you:

• Your doctor has said you have a heart condition and recommended only medically supervised physical activity.


• During or right after you exercise you frequently have pains or pressure in the left or mid-chest area, left side of neck, left shoulder, or arm.


• You have developed chest pain within the last month.


• You tend to lose consciousness or fall over due to dizziness.


• You feel extremely breathless after mild exertion.


• Your doctor recommended you take medicine for your blood pressure or heart condition.


• Your doctor said you have bone or joint problems that could be made worse by the proposed physical activity.


• You have a medical condition or other physical reason not mentioned here which might need special attention in an exercise program (for example insulin-dependent diabetes.)


• You’re middle-aged or older, have not been physically active for several years, and plan a relatively vigorous exercise program.

If you’ve checked one or more items, see your doctor before you begin.

Myth #1 – Exercising makes you tired

As people become more physically fit, most feel physical activity gives them even more energy than before. Regular, moderate-to-brisk exercise can also help you reduce fatigue and manage stress.

Myth #2 – Exercising takes too much time

It only takes a few minutes a day to become more physically active. To condition your heart and lungs, you only need to exercise for about 30 minutes, three times a week.

If you don’t have half an hour in your schedule for an exercise break, find two 15-minute periods or even three 10-minute intervals. After discovering how much you enjoy these exercise breaks, you may want to make them a habit. Then physical activity becomes a natural part of your life.

Myth #3 – All exercises give you the same benefits

All physical activities can give you enjoyment. Although low-intensity activities performed daily can have some long-term health benefits and lower your risk of heart disease, only regular and vigorous exercises such as fast walking, jogging, or swimming improve your cardiovascular system and burn off the extra calories.

Myth #4 – The older you are, the less exercise you need

We tend to become less active as we age, so its even more important to make sure we’re performing enough physical activity. In general, older people will benefit from regular physical activity just as much as young people do.

Myth #5 – You have to be athletic to exercise

Most physical activities don’t require any special athletic skills. In fact, many people who found school sports difficult have found other activities are easy. A perfect example is walking, which requires no special talent, athletic ability, or equipment.

Some types of activity will improve the condition of your heart and lungs if they are done regularly and at adequate intensity. Although low-impact activities don’t strengthen the heart and lungs as much, they can have other long-term health benefits.

The table below describes three types of activities and how they affect your heart.

Column A – These vigorous exercises are especially helpful when performed regularly. To condition your heart and lungs, you need to do them for at least 30 minutes, at least three times a week, at more than 50 percent of your capacity.

Column B – These activities are moderately vigorous but still excellent options. When done briskly for half an hour or longer, three to four times a week, they can also improve your heart and lungs.

Column C – These activities are not vigorous or sustained. They’re enjoyable to do and can tone your muscle, improve coordination, relieve tension, and burn up calories.

These and other low-intensity activities – like gardening, yardwork, housework, dancing and home exercise – can help lower your risk of heart disease if done daily.

These and other low-intensity activities – like gardening, yardwork, housework, dancing and home exercise – can help lower your risk of heart disease if done daily.

The key to a successful program is selecting an activity (or activities) that you will enjoy. Even moderate levels of activity can provide important health benefits. Here are some questions that can help you choose the right kind of activity:

1. How physically fit are you?

If you’ve been inactive for some time, you may want to start with walking or swimming at a comfortable pace. Beginning with less strenuous activities will allow you to become fitter without straining your body. Once you’re in better shape, you can gradually change to a more vigorous activity if you wish.

2. How old are you?

If you’re 40 or older and have not been active for a while, avoid strenuous activities such as jogging when you’re first starting out. For the first few months, build up the length and intensity of your activity gradually. Walking and swimming are especially good forms of exercise for all ages and levels of fitness.

3. What benefits do you want from exercising?

If you want the benefits of exercise that condition your heart and lungs, check the activities in columns A and B.

4. Do you like to exercise alone or with other people?

Do you prefer individual activities such as swimming, team sports such as soccer, or two-person events such as tennis? Exercising with a friend can help you get started and keep you going. If you want to exercise by yourself, that’s fine too.

5. Do you prefer to exercise outdoors or in your home?

Outdoor activities offer varieties in scenery and weather. Indoor activities provide shelter from the weather and the convenience of exercising at home as with equipment such as a treadmill or a stationary bicycle. Some activities such as bench stepping, running in place, or skipping rope can be done indoors or outdoors. If your main exercise can be seriously affected by weather, then choose a second, alternate activity. Then you can switch activities and still stay on your regular schedule.

6. How much money are you willing to spend for sports equipment or facilities?

Many activities need little or no equipment. For example, brisk walking only requires you to have a comfortable pair of walking shoes. Many communities offer free or inexpensive recreation facilities and physical activity classes.

7. When can you best fit an exercise program into your schedule?

Although most experts suggest exercising in the mornings is ideal, if that’s not convenient for you, you can do it at another time. If you’re going to exercise in the evening, just remember to do it at least two hours before your bedtime.

Okay. Now that you’ve chosen the right activity or activities for your exercise program, let’s talk about…

Start your physical activity slowly and build up gradually. If you’ve been inactive for a while, it will take time to get into shape. Begin with low- to moderate- level activities for five to ten minutes each day. You can increase your time or pace as you become fitter. And you will feel fitter even after a few weeks.

It’s important to exercise at a comfortable rate. For example, when jogging or walking briskly, you should be able to keep up a conversation comfortably. If you do not feel normal again within 10 minutes of stopping the exercise, you’re pushing yourself too hard.

Also, if you have difficulty breathing, experience faintness, or experience prolonged weakness during or after exercising, you’re exercising too hard. Cut back.

If your goal is to improve the fitness of your heart and lungs, you can find out how hard to exercise by keeping track of your heart rate. Your maximum heart rate is the fastest your heart can beat. Exercising above 75 percent of your maximum heart rate may be too strenuous unless you’re in excellent physical condition. Exercising below 50 percent gives your heart and lungs little conditioning.

The ideal intensity is between 50 and 75 percent of your maximum rate, which is called “your target heart rate zone.”

To find your target zone, look for your age category in the table on the next page and read the line across. For example, if you’re 30, your target zone is 95 to 142 beats per minute. If you’re 43, the closest age on the chart is 45; the target zone is 88 to 131 beats per minute.

Your maximum heart rate is approximately 220 minus your age. The above figures are averages and should be used only as general guidelines.

When you begin your exercise program, aim for the lower part of your target rate zone (50 percent) during the first few months. As your condition improves, you can gradually build up to the higher part of your target zone (75 percent). After six or more months of regular exercise, you can exercise at up to 85 percent of your maximum heart rate if you wish. But you do not have to exercise that hard to stay in good condition.

A few high blood pressure medicines can lower the maximum heart rate and thus the target zone rate. So if you’re taking these kinds of medications, check with you physician to find out if your exercise program needs to be adjusted.

To see if you’re within your target heart rate zone, take your pulse right after you stop exercising.

1. When you stop exercising, quickly place the tips of your first two fingers lightly over one of the blood vessels on your neck located to the left or right of your Adam’s apple or on the inside of your wrist just below the base of your thumb.
2. Count your pulse for 10 seconds and multiply by six.
3. If your pulse falls within your target zone, you’re doing fine. If it is below your target zone, exercise a little harder next time. And if you’re above your target zone, exercise a little easier. Don’t try to go at your maximum heart rate.
4. Once you’re exercising within your target zone, check your pulse at least once each week during the first three months and periodically after that.

If you find exercising within the target zone too strenuous, then start out slower. As your fitness level improves, you can increase the intensity to your target zone.

That depends on your age, your fitness level, and the intensity of your exercise. If you’re inactive now, you might begin slowly with a 10-15 minute walk three times a week. As you get fitter, you can do longer sessions or short ones more often.

If you’re active already and your goal is to condition your heart and lungs, exercise for 30 minutes or longer at your target heart rate zone.

1. A five-minute warm-up

Begin exercising slowly to give your body a chance to limber up and get ready for higher intensity. Start at a medium pace and gradually increase it by the end of the five-minute warm-up period.

With strenuous activities such as jumping rope, jogging, or stationary cycling, warm up for 5-10 minutes by skipping rope or jogging slowly and then increase the intensity to your target zone. It’s a good idea to do stretching exercises after your warm-up period and after your exercise session.

Here are three stretches you can use in your warm-up period and your cool-down period. Each of these exercises helps stretch different parts of your body. Stretch slowly and steadily, and avoid bouncing.

Wall push: Stand about 1½ feet away from the wall. Lean forward and push your hands against the wall, keeping your heels flat. Count to 10 (or 20 for a longer stretch) then rest. Repeat two times.

Palm touch: Stand with your knees slightly bent. Bend from the waist and try to touch your palms to the floor. Count to 10 or 20, then rest. Repeat two times. If you have lower back problems, do this exercise with your legs crossed.

Toe touch: Place your right leg level on a stair, chair, or other object. With your other leg slightly bent, lean forward and slowly try to touch your right toe with your right hand. Hold and count to 10 or 20, then repeat with your left hand. Switch legs and repeat with each hand. Repeat the entire exercise two times. Remember not to bounce.

2. Exercising within your target zone for at least 30-60 minutes

Build up your exercising time gradually until you can do 30-60 minutes at your target zone. Once you get in shape, your exercise will last from 30 to 60 minutes depending on the type of activity you’re doing and how intensely you do it.

For example, jogging requires more energy than a brisk walk. Jogging will thus take less time than walking to achieve the same conditioning effect.

3. Cool down for five minutes

After exercising within your target zone, slow down gradually. For instance, swim slower or change to a more leisurely stroke. You can also cool down by switching to a less vigorous exercise, such as from running to walking. This allows your body to relax steadily. Stopping abruptly can cause dizziness. Repeat your stretching and limbering exercises to loosen up your muscles.

If you’re exercising in your target zone, do it at least three times per week (every other day). If you’re starting with less intense exercise, you should try to do it each day.

Exercising regularly is one of the most important aspects of your fitness program. Spread your exercise sessions throughout the week to maximize the benefits. An every-other-day schedule may work well for you.

Whenever you miss a few sessions for more than a week, you may need to resume exercising at a lower intensity than before.

If you can’t exercise because of a minor illness such as a cold or flu, wait until you feel normal before continuing. If you have a minor injury, wait until the pain disappears.

When you resume exercising, start at one-half to two-thirds your normal level, depending on the number of days you missed and how you feel while exercising.

That depends on the benefits you are seeking.

For most people, doing vigorous activities for more than 60 minutes each day will not improve your heart and lungs that much. And it may increase your risk of injury.

If you want to lose extra pounds or control your present weight, there is no upper limit. The longer you exercise, the more calories you will burn. Remember the most effective weight loss program includes reducing calorie intake in addition to exercising.

How you exercise is just as important as the kind of activity you do. Your activity should be brisk, sustained, and regular – but you can do it in gradual steps. Common sense and your body will tell you when you are exercising too long or too hard. Don’t push yourself to the point where you find exercising no longer enjoyable.

The most powerful medicine for injuries is prevention. Some effective ways to avoid injuries are:

1. Build up your level of activity gradually

Set moderate goals in the beginning. For activities such as jogging, walking quickly, and jumping rope, warm up gently and slowly before and after exercising. For other activities, build up slowly to your target zone and cool down slowly afterwards.

2. Listen to your body for early warning pains

Exercising too much can cause injuries to your joints, feet, ankles and legs. So don’t make the mistake of exercising beyond early warning pains in these areas or more serious injuries may result. Fortunately, minor muscle and joint injuries can be treated by rest and medication.

3. Be aware of possible signs of heart problems

Pain or pressure in the left or mid-chest area, left side of neck, left shoulder or arm during or just after exercising. Sudden lightheadedness, cold sweat, pallor, or fainting. Ignoring these signals and continuing to exercise may lead to serious heart problems. Should any of these signs occur, stop exercising and contact your doctor.

4. For outdoor activities, take appropriate precautions

On hot, humid days:

Exercise during the cooler or less humid parts of the day, such as in the morning or early evening after the sun has set. Exercise less than normal for a week until you become adapted to the heat.

Drink lots of fluids, especially water, before, during and after exercising. You usually don’t need extra salt because you get enough of it in your diet. If you exercise very vigorously for an extended amount of time in the heat, such as running a marathon, you may want to increase your salt intake.

Watch out for signs of heat stroke: feeling dizzy, weak, lightheaded and/or excessively tired; sweating stops; or body temperature becomes unusually high. Wear light, loose-fitting clothes.

Avoid rubberized or plastic suits, sweatshirts, and sweat pants. Such clothing will not actually help you lose weight any faster by making you sweat more. The weight you lose in fluids by sweating will be quickly replaced as soon as you begin drinking water again. This type of clothing can also cause high body temperatures, possibly resulting in heat stroke.

On cold days:

Wear one layer less of clothing than you would wear if you were outside but not exercising. Wear several layers of clothing rather than one heavy layer. You can always remove a layer if you get too warm. Use old mittens, gloves, or cotton socks to protect your hands. Wear a hat, since up to 40 percent of your body’s heat is lost through your neck and head.

On rainy, icy or snowy days:

Be aware of reduced visibility (for yourself and drivers) and decreased traction on pathways.

5. Other handy tips

If you’ve eaten a meal, avoid strenuous exercise for at least two hours. If you exercise vigorously first, wait at least 20 minutes before eating.

Use proper equipment such as goggles to protect your eyes for handball or racquetball, or good shoes with adequate cushioning in the soles for running or walking.

Hard or uneven surfaces such as cement or rough fields are more likely to cause injuries. Soft, even surfaces such as a level grass field, a dirt path, or a track for running are better for your feet and joints.

If you run or jog, land on your heels rather than the balls of your feet. This will minimize the strain on your feet and lower legs. Watch for cars and wear light-colored clothes with a reflecting band during darkness so drivers can see you. Remember, drivers don’t see you as well as you can see their vehicles. Face oncoming traffic and do not assume drivers will notice you on the roadway.

If you bicycle, you can help prevent injuries by always wearing a helmet and using lights and wheel mounted reflectors at night. Also ride in the direction of traffic and avoid busy streets.

To be more physically active throughout your day, take advantage of any opportunity to get up and move around. Here are some examples:

• Use the stairs instead of the elevator. Start with one flight of stairs and gradually build up to more.
• Park a few blocks from the office or store and walk the rest of the way. Or if you ride on public transportation, get off a stop or two before and walk a few blocks.
• Take an activity break, get up and stretch, walk around and give your muscles and mind a chance to relax.
• Instead of eating that extra snack, take a brisk stroll around the neighborhood.
• Do housework, such as vacuuming, at a more brisk pace.
• Mow your own lawn.
• Carry your own groceries.
• Go dancing instead of seeing a movie.
• Take a walk after dinner instead of watching television.

If you have a family, encourage them to take part in an exercise program and recreational activities they can either share with you or do on their own. If you have children, help them establish healthy habits when they’re young. When you’re active, your children will likely be active and stay that way after they become adults.

Whatever your age, a regular and moderate exercise program will improve your health enormously and increase your lifespan.

Let’s now talk about…

Strong muscles hold our bodies upright and avoid aches and pains when standing for long periods. Strength also gives us the energy to get through the day better.

Folks who are strong have defined and more attractive bodies than those who are weak or overweight. When we’re strong physically, we can perform tasks like lifting our children, laundry baskets, or groceries almost effortlessly.

We suggest you do strength training two or three times per week, on the days you’re not performing your aerobic exercises.

Weight lifting is probably the most common type of strength training exercise. Callisthenic activities such as push-ups, chin-ups, sit-ups, and weight machine workouts are also strength exercises.

Before starting a strength-training exercise, please consult with your physician, especially if you’re over 40 years old or have a medical condition.

Let's examine...

Our bodies get the energy to move about, generate new skin and bone, and fight disease from the foods we eat. Without food our bodies wouldn’t be able to produce energy.

How does food turn into energy? There are 13 vitamins and several minerals that work with enzymes (proteins made by the body that speed up reactions such as digestion) to allow us to digest the food we eat. When we digest the food, energy is released.

If we eat too much of the wrong foods, fat will build up on our bodies. Studies have shown that more than 75% of Americans are overweight. Maintaining a normal body weight is crucial to good health.

How do we eat right?

There once was a nutrition chart taught in schools called the “four-food groups.” We’ve learned a lot more about how the body works since then. Today, the “Food Pyramid” is used as a guide to create a better balanced diet.

The types of foods and the number of servings are listed below. By choosing foods from each group during the day, in the number of servings recommended, we can almost ensure a balanced diet. “Almost ensure” are the key words here. Due to the way some fruits and vegetables are grown, and the presence of pesticides and food additives, not all of the good looking fresh vegetables and fruits will actually provide the amount of nutrients nature intended.

Next comes vegetables with 3-5 daily servings. Fruits should be eaten 2-4 times a day.

Dairy products such as milk, yogurt and cheese should be eaten in no more than 2-3 servings per day. Meat, poultry, eggs, fish, nuts, or dried beans only need to be eaten 2-4 times per day.

Fats, oils, and sweets should be served very sparingly.

Not only will eating a diet based on the food pyramid provide balance, but it will also provide many of the nutrients our bodies need. Limiting fats and consuming the right foods, along with a good exercise program, can help obtain or maintain a healthy body weight.

Avoid eating too many foods containing added sugars. Consume fruits instead.

Avoid eating fatty foods. We need some fat in the diet, but in very small amounts.

Avoid foods that have too much salt because doing so can lead to high blood pressure. Read labels carefully. Salt is in many products.

Do not eat and then sleep immediately afterwards. This can lead to a painful disorder called Acid Reflux or “GERD” (Gastroesophageal Reflux Disease). When food and stomach acid back up into the esophagus (the passage down the throat and to the stomach), the stomach acid can eat holes in the esophagus that can increase your chance of getting cancer.

Eat three meals a day and avoid too many snacks. For a snack, consider a fruit or vegetable eaten raw. This provides fiber, vitamins, and minerals. Also, unlike candy bars, fruits and vegetables are filling.

Water is extremely important. It flushes wastes from the body, cleans toxins from the kidneys, and makes our skin healthy.

Experts suggest we should drink at least eight classes of water each day. If we don’t, we will dehydrate (dry up), which can cause illnesses.

Drink water from a known clean source. Avoid drinking from a stream because it could be contaminated. Tap water is OK to drink in most places. Your city should be willing to test your water content at no charge or for a small fee.

If the local water supply doesn’t taste good, you may consider buying bottled or purified water. Distilled water has many of the minerals and air removed and tends to taste bland.

For other drinks, it is easy to help balance the diet. Fresh fruit juices count as a fruit serving on the food pyramid. Some vegetable juices are great as well. Drink fresh juices made from oranges, grapes, apples, watermelon, honeydew melon, cantaloupe, and others. They taste delicious and also are very nutritious.

A glass of milk counts as a dairy serving on the food pyramid. It can also be refreshing. It has a lot of calcium so it is good for teeth and bones. Milk is sometimes called “nature’s perfect drink.”

Some researchers have suggested that milk may not be as good for our bodies as the dairy industry has led us to believe. If you don’t like drinking milk, that’s fine. There are other ways to get the calcium our body needs, such as eating fruits and vegetables and taking vitamin supplements.

Soft drinks should be limited because they have no nutritional value and they deplete the body of potassium, which makes it harder to absorb calcium. Although drinking one occasionally is fine, avoiding it completely is ideal.

Coffee and tea, especially herbal tea, are OK choices for drinks. Just don’t consume a lot of them. One cup of coffee a day is all right. A whole coffee pot full is bad for the stomach and provides no nutrition.

Adults who drink alcoholic beverages should do so moderately. Even though some research has shown that two glasses of red wine can be good for the heart, keep in mind that wine glass holds 4-6 ounces—not 20.

If you don’t drink any alcohol because of medical or religious reason, that’s fine. Our bodies don’t need to have any alcohol to function well. In fact, some of the healthiest people in the world don’t drink any alcoholic beverages at all.

We'll now examine...

Even though more and more people are aware of the importance of maintaining a healthy weight, the number of obese Americans is growing rapidly.

According to the National Institutes of Health, 75% of Americans are overweight, with 2 million or more folks becoming obese every year. Worse, there are 18 million obese children in the United States. Obesity is linked to over 60 illnesses, including heart disease, hypertension, and cancer.

Being overweight increases the risk of developing non-insulin-dependent diabetes, high blood pressure, high blood cholesterol, and some cancers, as well as many other health problems.

Because bodies come in such different shapes and sizes, the ideal weight concept can be challenging to understand.

The Centers for Disease Control and Prevention (CDC) defines overweight as “having increased body weight in relation to height, when compared to some standard of acceptable or desirable weight.” (Being overweight may not be due to excess body fat. For instance, world-class athletes may be lean and muscular, with very little body fat, yet they may weigh more than others of the same height. Even though they may qualify as “overweight” because of their large muscle mass, they’re not necessarily “over fat.”)

Obesity is defined as an excessively high amount of body fat tissue in relation to lean body mass.

Body Mass Index (BMI) is a common measure expressing the relationship of weight –to height. BMI is calculated by dividing a person’s weight (in kilograms) by his or her height (in meters, squared).

A person who has a BMI of 25 to 29.9 is considered to be overweight, and an individual whose BMI is 30 or higher is obese. Experts say people who have a BMI of 25 or higher are at risk for premature death and disability as the result of being overweight.

If you have a Body Mass Index of between 20 and 24.9 kg/m2, your body is at acceptable weight. Your energy balance will be uniform, with energy intake equals to the energy output.

Your goal is to stay close to your ideal weight because it tends to increase with age as your metabolic rate decreases. Like most people, as you age you may need to consume less food and exercise more to maintain your current weight.

In addition to weight, the location of excess fat is a major factor in determining risks for disease.

Studies show that fat stored around the waist is linked with an increased risk of diabetes and heart disease. Measuring the circumference of the waist is a common way to evaluate stomach fat. Men whose waist circumference is 40 inches or larger, and women whose waist circumference is 35 inches or more, are considered to be at increased risk.

Because most folks who have a weight issue understand the health benefits of being at their target weight, they’ve often tried various ways to shed the fat. Unfortunately, most of the so-called diet programs available on the market today produce only temporary weight loss.

If you’ve tried everything to shed the extra pounds and inches, only to gain them back a short time later, perhaps that’s because your body has too many stored toxins and chemicals.

Do you know where chemicals and toxins accumulate in your body?

If you answered, “In the fat tissue,” then you’re absolutely right. And the more chemicals and impurities you accumulate, the more fat your body manufactures.

Most diets, lotions, pills, potions, and powders that claim fast weight loss use unhealthy and potentially dangerous ingredients, such as ma huang, ephedra, and caffeine. What they also don’t tell you is that the weight lost is mostly water and lean muscle. Minimal fat is eliminated because these products do not address the cleansing of your internal system.

To release the chemicals and toxins from the fat, you need to feed your body with specifically blended nutrients. The excess fat will be melted away at a consistent, safe, and effective pace.

Americans are becoming more aware of the importance of eating sensibly, exercising moderately, drinking plenty of clean water, consuming quality supplements, and managing their weight. After incorporating an effective cleansing system, a well-balanced diet, and a mild exercise program into your lifestyle, you will be on your way to a lifetime of health and vitality.

Imagine being at your ideal weight, looking and feeling years younger, having more energy than a six-year old child, and getting lots of compliments from relatives, friends, and even strangers.

To learn about an amazing cleansing and fat burning technology that has helped thousands of people lose pounds and inches quickly and safely (and keep it off), click here.

Americans eat larger portions than any other part of the world. Where else can “Super Size It?” be heard at every fast food restaurant? We think a steak should weight a pound when in fact 4-5 ounces is considered a serving.

Sweets provide little nutrition but do provide a craving for more sweets – especially those made with sugar. Fruits used for sweetening take longer to digest and don’t cause the blood sugar swings that real sugar causes, which only makes one want MORE sugar and MORE sugar, AND yet more!

Most experts say the key to losing weight and keeping it off is to eat a well-balanced diet (that provides all the nutrients your body needs) and exercise regularly.

Exercise, when combined with a daily diet based on healthy foods, will help you keep your weight at an acceptable level. Do something active every day, with aerobic exercise three times or more per week. Play sports with the kids, walk, take the dog on a trek through the woods. Whatever your choice, MOVE AROUND! You will have more energy and feel better about yourself and have less cravings for bad foods.

Skip aisles in the grocery store that provide temptation. If you’re a sugar/fat-aholic, just walking into the bakery can be a major downfall. Instead, go through the fruits and veggies aisle.

Yo-Yo dieting is very unhealthy. Once you achieve your target weight as devised by you and your doctor, do whatever necessary to stay at that level. Sure, it’s OK to treat yourself once in a while. Just remember to exercise more the next day. Work it off! As soon as fat begins to pile back up, it is too easy just to give up.

Keep one size of clothing in your closet after you’ve reached your proper weight. As soon as one of the items begins to feel a little tight, eat a healthier diet and exercise more. Refer to Section One for the different activities you can do.

Again, if you’ve been eating a well-balanced diet and exercising regularly, but you still can’t shed the extra pounds and inches, it may be because your body has too much toxins. Click here to learn about an amazing cleansing and fat burning technology that has helped thousands of people lose weight quickly and safely—and keep it off.

Sleep is important to a healthy body. Everyone needs a different amount of sleep. The average is eight hours per night.

Some people find they perform well on just five to six hours of continuous sleep each night. Others may need nine hours to function well. Whatever your sleep requirement is, it’s important that you get it every night.

The reason we need the required amount of sleep is that our body uses this “down time” to allow its cells to renew themselves. The immune system rebuilds, our skin cells renew, and we awake feeling refreshed and energetic.

Sleep also provides an outlet for the stresses of the day. Dreaming is a mechanism that allows our minds to solve problems while we’re sleeping. Haven’t you awoken sometimes to find that you’ve got the right answer to a problem? Your subconscious mind provided the solution.

Deprivation of sleep is known to cause “fuzzy thinking” when awake, and in severe cases can even cause hallucinations. If we drag through the day on a shortage of sleep, we will not function at our best. Errors can be committed easily. Car accidents result from drivers having too little sleep to response quickly enough to avoid them.

Are you having trouble sleeping at night?

Believe it or not, you can sleep without pills and still beat insomnia. These 50 tips will help you sleep more soundly:

1. Try to relax before bedtime: take a short walk, read a good book, or listen to your favorite music. Just do something that isn’t stressful.
2. Do your paperwork or other work-related activities early in the evening.
3. Make sure your bedroom is quiet.
4. If your bedroom is noisy and you can’t get rid of the noise, wear earplugs.
5. Think of places you fell asleep easily and try to copy those places; set your room up the same way.
6. Check the medicines you’re taking to make sure they aren’t nervous system stimulants.
7. Make sure your bedroom is well ventilated but not too cold.
8. Use the right number of blankets.
9. Tuck your sheets properly at the bottom of the bed to allow your feet to feel free.
10. Make sure your mattress is firm.
11. Ensure your bed is big enough for you to sleep in comfortably. For instance, if you’re 6’8”, then sleep in a king-sized bed instead of a single bed.
12. Make sure your nightclothes are comfortable, not too tight.
13. Use a pillow that suits you, soft or firm or not at all, if that’s what you prefer.
14. If you like a soft light on while you sleep, have one.
15. If you prefer to sleep in darkness, make sure your blinds are thick.
16. Get up at the same time seven days a week, no matter what.
17. Avoid lingering in bed when you wake up. Instead, get up right away and start your morning routine.
18. Avoid napping in the afternoon.
19. Do some sort of physical exercise each day.
20. Cut down on smoking and drinking alcohol at least two hours before bedtime.
21. Avoid drinking coffee or soft drinks containing caffeine after dinner.
22. If you like to watch TV before going to bed, keep the subject matter light. Watch a comedy instead of a drama.
23. If you like to read before going to bed, again keep it light. Read to a logical stopping point so you won’t lie awake wondering what’s going to happen.
24. Avoid socializing in the evening with people that you may get into an argument with. Nighttime arguments are like poison to an insomniac.
25. Go to bed at the same time every night.
26. Avoid eating too much salt with your dinner or in any after-dinner snacks.
27. Eat snacks high in calcium and protein before retiring; small amounts of cheese and nuts contain Tryptophan, an amino acid that helps you sleep better.
28. Take bone meal tablets or some other form of calcium regularly after dinner.
29. Drink herbal teas like chamomile and valerian.
30. Drink a teaspoon of brewer’s yeast and a tablespoon of molasses with a glass of milk.
31. Drink a glass of warm milk before going to bed.
32. Drink a teaspoon of honey with a cup of hot water.
33. Drink two teaspoons of apple cider vinegar with two teaspoons honey in a glass of warm water.
34. Ask your spouse which sleeping position you sleep most soundly in, and then go to sleep in that position.
35. If you feel fine after 6 hours of sleep, then avoid sleeping 8 hours just because this is the “recommended” amount of sleep.
36. Avoid thinking about the day’s problems when you’re in bed. Instead, think of pleasant things that happened.
37. If you find it difficult to sleep with your spouse, then sleep in your own bed to see if your sleep improves.
38. Set your bedroom temperature at 60 to 64 degrees F.
39. Take a warm bath before going to bed.
40. Add a tablespoon of dry mustard powder to your before-bed bath.
41. Add baking soda to the bath water.
42. Take footbaths before going to bed.
43. Use a humidifier to keep your room warm in the winter without drying out the air too much.
44. Listen to relaxing music just before you go to bed.
45. When you’re in bed, remember the happiest experiences of your life.
46. Ask someone to read aloud to you in bed before you go to sleep.
47. Lie on your back in bed and relax each muscle in your body.
48. Visualize various parts of your body relaxing.
49. Do some deep breathing as you lie in bed.
50. If all else fails, try counting sheep. This is an age-old cure that is helping many insomniacs sleep better. So it may work for you, too.

We'll now discusss...

In Section Two, you learned how to use the “Food Pyramid” as a guide to create a balanced diet. Unfortunately, because of the different ways fruits and vegetables are grown, and the methods used to prepare our foods, we still don’t feed our bodies with the necessary nutrients.

Without giving our bodies the proper vitamins and minerals, we won’t be able to operate at optimal level.

There are 13 essential vitamins. Some are fat-soluble and others are water-soluble. The water-soluble vitamins – C and the B family – have to be replenished every day. The body doesn’t store them. On the other hand, fat-soluble vitamins – A, D, E, and K – are stored in the liver, with vitamin E being kept in the body fat.

Vitamins A is essential for good eyesight.

Vitamin D is necessary for healthy teeth and bones.

Vitamin C is essential for healthy teeth, bones, blood vessels, and collagen.

B-Vitamins are necessary for energy production and carbohydrate metabolism.

Vitamin E is essential for healthy heart, lung, prostate, and digestive tract function.

Vitamin K is necessary for blood clotting.

All of these vitamins are required for healthy body functioning. And since we don’t get enough of them from our diets, it’s important to take vitamin supplements.

Perhaps a doctor has advised you to avoid consuming a certain type of food because of a health condition. The vitamins contained in that food, if not supplied by other foods you eat, must come from a supplement.

We’ve recently discovered an amazing line of vitamin supplements that are improving the lives of thousands of people in the United States and Canada each day. Check them out.

Let's examine...

William Shakespeare said, “There is nothing either good or bad, but thinking makes it so.”

Do not allow negative self-talk. We all carry on a conversation in our minds about who we are and what is going to happen to us.

If you say in your mind that you’re worthless, ugly, fat, or incompetent, you’ll be those things.

If you affirm that you’re a great and loyal friend who people like and respect and that you make a valuable contribution to the world even though you’re not perfect (nobody is!), you’ll project this positive image to others.

Positive living and thinking will result if you follow the famous Golden Rule: Do unto others as you would have others do unto you. Commit an act of kindness and don’t let anyone know you did it – called a “random act of kindness.”

Not only will you feel good, but the recipient will as well. A small act, even just a smile, can change somebody’s day for the better.

“Errors in the choice of attitudes and beliefs we hold are no less devastating than mistakes in medication or surgery,” stated Neil F. Neimark, M.D.

The same study by Dr. Neimark suggested, “Negative attitudes and beliefs can harm us. Four hundred and eleven cancer patients were told to expect hair loss from chemotherapy drugs. Thirty percent of those who received a placebo lost their hair anyway.”

(A placebo is a medication that’s not a drug but only looks like one. It’s usually a sugar tablet. Those patients’ minds caused their hair to fall out.)

You’ve probably read in the newspapers or seen on TV how some people have cured their illnesses with their thoughts.

Our mind is the most powerful computer on the planet, and it can make us well or ill simply by the way we think. So do your best to put positive thoughts into your mind and block out negative ones.

We can think ourselves healthy or ill, successful or unsuccessful. The choice is always ours.

Think positive, act positive, be positive, and you’ll see wonderful things happening to your body and your life.

There are several other things that can affect your health and longevity:

If you smoke, STOP. It isn’t easy to do, but it can increase your lifespan or even save your life.

If you drink excessive alcohol, cut down or eliminate it completely. If you need help, there are many support groups available in your community. Check with your doctor or the Yellow Pages.

If you have any eating disorders, get help right away. See your family doctor.

If you do any illegal drugs, please quit while it’s still not too late.

If you have sex with multiple partners, make sure you practice safe sex. Don’t wait until you contract a sexually transmitted disease before considering doing so.

If you get angry easily, especially when driving during rush-hour traffic, join an anger-management program.

If you have more negative thoughts than positive ones, go to your local library and check out a book titled, The Power of Positive Thinking by Norman Vincent Peale.

If you’re currently working in a job or involved in a business you don’t like or even hate, figure out a way to get out of it. If your desire is strong enough, you will be able to make a great living doing something you enjoy or love. Click here.

If you’re working very hard in your job, career, or business, and you’re enjoying it, make sure you also play very hard when you’re at home. Balance your professional and personal life. Too much of either can harm your health.

If you rarely socialize with friends, start getting together with them more often. Studies show that people who spend time with friends regularly live longer than those who avoid socializing.

If you haven’t been living your life to the fullest each day, begin doing so. This way, when you come to the end of your life, you won’t say to yourself, “I wish I had done that,” and then feel a ton of pain and regret.

Og Mandino, one of our favorite authors, said, “Tomorrows are only found on the calendars of fools.”

Even if you’re slim, lean, and fit, you’re not guaranteed to live for another day. Today is all you have. So never put things off until tomorrow. Do what’s the most important for you TODAY!

If you’re overweight or feel tired easily, or both, take charge of your body NOW. You’ve learned so many ways to improve your health from this special report. So start implementing some of them immediately. If you haven't checked out the amazing cleansing technology mentioned earlier, click here.

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Have an incredible day!