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 infor-
mation 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 re-
flects 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 cook-
ing 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 run-
ning 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 experi-
encing 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 infor-
mation 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 per-
son 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
• Gabriel Cousens • Michael Klaper
• Gary Null • James and Phyllis Balch
• John Robbins • David Wolfe
• Deepak Chopra • Earl L. Mindell
• Wayne Dyer • Sam Graci
• Ann Wigmore • John A. McDougall
• Harvey Diamond • T.C. Fry
• Bernard Jensen • Herbert Shelton
• Neil Nedley • Andrew Weil
• Rudolph Ballentine • Nathan Pritikin
• Udo Erasmus • Dean Ornish
• Paavo Airola • Brian Tracy
• Ellen White • Anthony Robbins
• Paul and Patricia Bragg • Covert Bailey
• Norman Walker • Hans Diehl
• John H. Tobe • Neal Barnard

Understand that your health is your responsibility. We are all on dif-

ferent journeys, and each of us has the power to choose what we be-
lieve. 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, be-
coming 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 no-
ticed 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 commit-
ment to health. Some people may get a scare from a heart attack or can-
cer, 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 suc-
cess 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 ir-
ritable 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 deci-
sions 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 opera-
tion when I was eight years old to put tubes in my ears.
I vividly remember being sick on a regular basis. My research sug-
gests drinking an enormous amount of milk had a possible connec-
tion 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 ap-
ples 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 nutri-
tion 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 disci-
pline 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–ori-
ented. 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 bet-
ter 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 Some 39 percent
healthy — mentally, emotionally, spiritually of pet owners
and physically. No matter what choices you say they have
make or directions you take, love is the bind- more photos of
their pet than of
ing force to produce the very best health and
their spouse or
happiness this world has to offer. 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 mus-

cles. 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. Lim-
iting 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 pur-
pose without going insane
I love working. Ask people how much
they enjoy their work. You will
probably hear complaining 90% of the
Did you know
A huge percentage of
people “have to have
time about how they hate their work or coffee” to achieve a
dread Monday mornings. Talking about higher energy level.
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 opportuni-
ties 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 hap-
piness 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 com-
pletely 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 life-
style? Each of us is going to be motivated in different ways. I moti-
vate 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 ac-
tion immediately. Live by the motto of “Just do it!”
Action is the single most important step when you want to get moti-
vated. 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 pro-
gram.
• 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 oppor-
tunities.

“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 hap-
pens! 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 life-
style. 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.
Plan your health like you plan your vacation.
Happiness is
Figure out what you want for a healthy body and
more than just
one thing, so plan how you are going to get it. Decide what
include goals for you are willing to do for it, and then take time to
all areas of your do it. Sound simple? It is! Here are the steps to
life. 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

Step 1 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:
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 ca-
reers, 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
Step 2 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.
Take the goals you have in Step 2 and set
Step 3 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.

Step 4 Schedule your goals into your day planner or

calendar where you will see them daily.
Take baby steps. How do you climb Mt.
Step 5 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
Step 6 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.

Please, no more homework!

It seems that every motivational and self-help book recommends physi-
cally 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 profes-
sionals 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 Did you know
H ow you think on a daily
basis will affect your life
profoundly. If you have a belief
Hypnotized subjects
have been made to
form blisters on their
that you will never lose weight or skin simply by carefully
worded suggestions.
be healthy, then chances are you
never will. Don’t underestimate
the power of the mind.

The 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 modify-
ing 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
1. Consciously want to change
beliefs
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 im-
mediately 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 can really help your health
A ffirmation is a fancy word for positive self-talk. Since the sub-
conscious 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 some-
thing 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 eve-
rything. 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 subcon-
scious 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 ac-
tion. 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 situ-
ations bring about different reactions with different people. For ex-
ample, 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 criti-
cism and judgment made it difficult to share my feelings openly.

When I could not contain my strong feelings any longer, I broke the ten-
sion 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 uncomfort-
able, 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

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.

2. Consciously take control

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 con-
sider other options.
Determine what choices make you happy. Life is too short to let peo-
ple 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. Some-
times 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

Knowledge
probably serious about learning about health.
allows you
Free resources are everywhere. When was the to take full
last time you visited the local library? How responsibility for
often do you research topics on the Internet? your health.
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.

“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 therapeu-
tic 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 hu-
morous watching adults acting like kids again.

“Laughter is the best medicine.”

- Saying
43
Chapter 14 Finally a relaxation
exercise you can do virtu-
ally anywhere! Did you know
It has been scientifically
proven that stroking a

A
cat can lower one’s
re you so busy that sometimes you blood pressure.
neglect to take time just to relax?
Here are some suggestions you can fol-
low 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 lob-
ster. 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 ap-
plications, 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 nu-
trition makes energy stimulants unneces-
sary. Sometimes when I feel that I do not get
Did you know
That ants
enough sleep, I become irritable, moody and don’t sleep?

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 ad-
justs 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, some-
thing 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
the day that just went by. This diminishes incoming stimuli.
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 suc-
cess 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 won-
derful 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 Healthy
Hide feelings In touch with feelings
Procrastinate Motivated by taking action
Pretend to be someone you’re not Self-loving
Stuck in a rut Not intimidated by fear
Scared to be different Disciplined to do what is
necessary
Complain about change Open to trying new things
Prefer to stay with the familiar Willing to grow and change
Afraid of new ideas Open to suggestions

The 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 per-
fect 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 hab-
its 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

positive habits
it consistently
for 21 days.
Some Research has
shown it takes
• Drinking water every day.
at least 21
• Talking to yourself positively. days to form a
• Enjoying every day as if it were your last. new habit.
• 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. Recog-
nizing the fact that I could get sucked into the TV tractor beam, I de-
cided 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 alter-
natives 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
Think of habits as a brick wall. The more
and find it hard bricks you use when building, the thicker
to quit, fill empty and stronger the wall becomes. But the
pop bottles wrecking ball can always knock down the
with water and building and make way for new archi-
pretend it is your
tecture. Likewise, you can eliminate old
favorite evil.
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 intro-
duced to the habit of drinking coffee as part of the morning routine. I want-
ed 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 founda-
tion 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 in-
fluences 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 val-
ued 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

Step 1 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 exer-
cise. 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.
“Unless you attempt something beyond that which you have
already mastered, you will never grow.” - H. B. Fuller
55
 Reflect on your life and determine what
Step 2 means the most to you. Is it love of family and
friends? Other values could be health, finan-
cial 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?
Use the lines in the action plan to write out
Step 3 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 Freedom Progress
Accountability Friendship Prosperity
Achievement Fun Punctuality
Adventure Generosity Reliability
Beauty Gratitude Resourcefulness
Calmness Hard work Responsiveness
Challenge Harmony Risk
Change Health Safety
Cleanliness, orderliness Honesty Satisfying others
Commitment Honor Security
Communication Inner peace Self-reliance
Community Innovation Seriousness
Competition Integrity Service to others
Concern for others Justice Simplicity
Continuous improvement Knowledge Sincerity
Coordination Leadership Skill
Creativity Loyalty Speed
Customer satisfaction Love, Romance Stability
Decisiveness Non-violence Style
Delight of being, joy Openness Teamwork
Determination Patriotism Timeliness
Discipline Peace Tolerance
Discovery Perfection Tradition
Diversity Persistence Tranquility
Education, learning Personal Growth Truth
Equality Pleasure Trust
Efficiency Positive attitude Unity
Excellence Power Variety
Fairness Practicality Well-being
Faith Preservation Wisdom
Family Privacy

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. Self-
esteem means to respect yourself. In other words, it means
how much you love yourself. Self-esteem is created by the accumula-
tion of attitudes we have developed through our experiences with
people and events in our life.

The difference between poor and

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
to make them feel better. This is them with good thoughts.
because they are constantly think- Instead of thinking, “I am
fat,” replace that thought
ing negative.
with, “I am getting fitter
Some of us have developed a poor and fitter.” If it is a bad
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
is true, this becomes a part of how way.”
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 half empty or half full?
H 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 posi-
tive 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?

If you have a positive attitude towards the
According
to German
researchers, the risk
of heart attack is
people and events in your life, you will higher on Monday
experience the same in return. If I were than any other day
to take a grapefruit and squeeze it, the of the week.

juice would come out. Not sometimes but

every time. Do you get angry when some-
one 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 situ- change 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
your body and overall health will get better and in every way I am
and better. getting healthier.”

How to escape the dark side of

negative attitudes
• Surround yourself with positive people.
• Look for the good in every situation and every person, includ-
ing 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 vegetar-
ian 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 veg-
etarian, 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 at-
titude 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 mov-
Did you know
Each year up to
250,000 American
ing again. Besides, what else can make deaths are attributed
you feel so good while helping your to a lack of regular
body function at its best? 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 over-
all 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 ap-
pearance 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
Did you know
The average person
exercise, and my stomach was round- walks the equivalent
ing out. This had an effect on my of twice around the
self-esteem. Nobody enjoys feeling fat world in a lifetime.

and out of shape, and this is where exercise

combined with a balanced diet can save the day.

“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 full-
length 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.
Metabolism is the chemical reactions
that occur in a living cell. Everyone has
Did you know a different rate of metabolizing food,
Each pound of muscle
burns 75-100 calories
from fast to slow. Exercise can increase
every day through your resting metabolic rate and burn
normal activity. 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 suc-
cess.
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 arter-
ies 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 set-
tles 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,
which allows you to burn fat during
Did you know
Studies have found
and after the exercise due to the pres- that you begin to burn
ence of more oxygen. fat approximately 20
minutes after the start
of aerobic exercise.

Work smarter, not

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 checklist
1 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,
Did you know
Research has shown
that exercise can
reduce the symptoms
try to wet your appetite with baby of 80% of people who
suffer from depression.
steps. I guarantee once you start exercis-
ing you will feel instant energy.

Learn to do baby 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 per-
fect 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
you are exercising to ensure that you
Did you know
2/3 of Americans are
are not doing more damage than trying to lose weight or
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 in-
jured 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 com-
mited and on track with your exercise goals.

More reasons why exercise is a must to stay healthy.

1. Reduces illness.
2. Releases blockages and limitations in your thinking.
3. Allows you to reach your fullest potential.
4. Improves and stimulates your concentration.
5. Reduces and prevents boredom.
6. Increases your ability to solve problems more easily.
7. Increases your range of motion.
8. Improves the whole quality of your life.
9. Reduces joint discomfort.
10. Improves athletic performance.
11. Enhances sexual performance.
12. Alleviates constipation.
13. Provides you an opportunity to meet new friends.
14. Makes you feel better about yourself.
15. Decreases fat tissue more easily.
16. Decreases the chance of developing osteoporosis.
17. Lowers your risk of diseases such as cancer and heart disease.
18. Enables you to relax more quickly.
19. Increases the efficiency of your sweat glands.
20. Improves your emotional stability.
21. Enhances the function of the cardiovascular system.
22. Increases heart size.
23. Decreases cholesterol and triglycerides.
24. Increases the enzymes in the body that burn fat.
25. Lowers your resting heart rate.
26. Increases your metabolic rate.
27. Enables your body to use nutrients more efficiently.
28. Improves your digestion.
29. Helps you sleep better.
30. Strengthens your immune system.
31. Burns up extra calories.
32. Reduces tension and stress.
33. Helps maintain your correct body weight.
34. Increases your self-confidence and self-esteem.
35. Tones and firms your muscles.
36. Makes you more flexible.
37. Strengthens the heart.
38. Improves blood flow throughout the body.
39. Improves efficiency in breathing.
40. 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

T 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.
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 mov-
ing — 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 recov-
ery 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
daily goals.
Did you know
The average amount
of TV a person watches
Time per day is equivalent
Revisit the amount of time that you to twelve 20-minute
can set aside each day to feel great. exercise sessions.

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 opportuni-
ties 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 ex-
ercises and can be done just about anywhere, anytime and anyplace,
which makes it perfect as an aerobic workout while traveling. Run-
ning 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 men-
tally soothing. You can replicate the motions using home-gym equip-
ment 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 Aerobics
Hockey Walk, run programs
Horseback riding Stretching
Canoeing Playing with children
Hiking 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 zone
I 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 Activity
per minute
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 my-
self 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 run-
ning 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 spend-
ing a little more money on quality pays off in the long run. Blisters and ach-
ing feet should be the least of your worries when starting to exercise.

Replace what you lose

Water
WOW! You
When you exercise, your body perspires to cool it-
can sweat
up to 3
self down. Sweating also eliminates toxins from your
gallons per body. Because you dehydrate as you perspire, you
day. 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 exercis-
ing, 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 les-
sons 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, bicy-
cling 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 exer-

cise, 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 mara-
thon, 42.2 kilometers. I thought I could easily keep up to my younger broth-
er. 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
I 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 rou-
tine. 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 obliga-
tion 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 james@veggieman.com
Phone 1.877.924.4427
Take care and I wish you all the best.
Always with love, James “Veggie Man” Johnson.

89