One Hour To Glorious Health

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ONE HOUR TO GLORIOUS HEALTH

Copyright 2003 Andrew Cavanagh
This ebook may be reproduced freely and given without charge and without any change to
its contents in its entire unaltered form.
As an author I do not recieve an income from the sale of this ebook nor do I receive a
commission on any of the products mentioned in this ebook.
I do not recommend any particular product although some may be mentioned in this
ebook. I will always attempt to steer readers towards the best products I can find but
ultimately it’s up the reader to make his own decisions.
All the information is given freely and in good faith.
I follow this course of action to remove myself from any financial motive thus maintaining
my objectivity in giving advice in the constantly changing field of health.
To continue promoting excellent health information carries many expenses and I rely on
the generous donations and gifts of people I have helped and people who value my work.
If you would like to make a gift or a donation my mailing address is:
Andrew Cavanagh
Unit 3/52 Minnie Street
Cairns QLD 4870
Australia
I thank you in advance for your kindness and generosity.
I do consider public appearances and public speaking engagements and these may incur a
fee depending on circumstances, travel expenses etc.
I also give private and internet consultations completely free of charge within reason and
practical limitations.
If you would like to contact me or seek a private or internet consultation my email address
is:
andrewcavanagh1@bigpond.com.au
Again I rely on the generosity of others to continue this service.
If you would like to make a direct deposit etc. my bank account details are:
Andrew Cavanagh, Suncorp-Metway (Australia), BSB 484-799, Acc no 000682821
One hour to glorious health, copyright Andrew Cavanagh 2003, all rights reserved 1
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Disclaimer.
It is very important you consult a doctor before making changes in your diet and lifestyle,
or before taking vitamin and/or food supplements.
References to any products, services or links does not consitute or imply their endorsement
or recommendation by the author.
While all care is taken with the accuracy of the facts and procedures in this book the
author accepts neither liability nor responsibility to any person with respect to loss, injury
or damage caused, or alleged to be caused directly or indirectly by the information
contained in this book.
The purpose of this book is to educate and inform. For medical advice you should seek the
personal advice and services of a medical professional.
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SIX STEPS TO GLORIOUS HEALTH: AN OVERVIEW
Focus on the six fundamentals of excellent health: food, water, emotional health, hygiene,
exercise and sleep.
1. Food.
Get the correct ratio of protein to carbohydrates. 1.3 times as many calories
carbohydrates as protein.
Especially eat fruit and vegetables low on the glycemic index as your major
carbohydrate source.
Eat enough good fats like cold pressed extra virgin olive oil, olives, almonds, brazil nuts
and macadamia nuts. Eat around the same caloric intake of good fats as protein.
2. Water.
Drink at least two litres of water every day. Preferably more.
Consider filtering your drinking water and adding a trace mineral supplement.
3. Emotional health.
Learn to give love to yourself and others.
Use relaxation techniques to deal with stress.
4. Hygiene.
Practice advanced hygiene.
Wash your hands thoroughly at least five times a day and pay special attention to
cleaning your fingernails.
Perform a facial dip at least once a day.
Wash your whole body and hair at least once or twice every day.
Brush your teeth after each meal and avoid toothpastes containing sodium lauryl
sulphate and possibly even flouride.
5. Exercise.
Do stretching exercises for flexibility and to stimulate circulation.
Do strength building exericises at least three times a week especially abdominal
crunches, push ups and squats.
Do aerobic exercise (like brisk walking or jogging) at least four times a week for 20
minutes to 45 minutes at a time.
Stay active during the day. Walk up the stairs instead of taking the lift. Walk instead
of driving wherever possible.
Practice deep breathing and relaxation techniques.
6. Sleep.
Get enough good quality, uninterrupted sleep.
Most people need 9 to 10 hours of sleep every night.
Try to get sunshine or bright lights when you get up in the morning and avoid bright
lights in the evening. Red light is okay at night.
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ONE HOUR TO GLORIOUS HEALTH
CONTENTS
! One piece of good advice
! The big secret
• It takes twenty one days to create a new habit
• Never let an exception occur
! Summary
! When you get up in the morning

1. Sunshine or bright lights
2. Affirmations
3. Invest time with your partner
4. Stretches in bed
5. Answer the call of nature
6. Advanced hygiene
• Cleaning your hands
• Facial dip
7. Clean your teeth
8. Vitamin C
9. Water
• Trace minerals
10. Sunshine
11. Walking in circles: breath control
12. Stretches
13. Yoga exercises
14. Strength exercises
• Given enough time your body will adapt
15. Cardiovascular exercise (jogging)
16. Warming down
17. Stretches
18. Walking in circles
19. Wash and shower
20. Prepare breakfast
• Pig out freely category of foods
• Eat enough good fats
• Fibre first
• Calcium
• Eat enough protein
# Protein requirement (daily in grams)
# Protein requirement (each meal, 5 meals/day)
# Animal protein
# Fish
# Eggs
# Red meat
# Game meat
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# Turkey
# Seafood
# Soy products
# Whey protein
# Portion size
# Three meals a day (instead of five)
# Can you eat more protein in one meal?
# If you’re hopelessly confused
• Special foods
# Carrots and beta-carotene
# Tomatoes and lycopene
# Broccoli
# Oranges
# Selenium and brazil nuts
# Almonds
# Lutein and red peppers (red capsicum)
# Berries
# Soup
# Fibre, constipation, bananas and corn
# Yoghurt and your intestinal flora
# Arthritis, glucosamine and chondroitin sulphate
# Raw pineapple and bromelain
# Foods to limit or avoid altogether
# Drink water not soda (soft drink)
• Supplements
# Vitamin C
# Vitamin E
# B complex
# Chromium and sweet cravings
# Daily multivitamin
# Trace minerals
# Selenium and brazil nuts
# Fish oil and essential fatty acids
# Cod liver oil
# Whey protein
21. Cleaning your teeth
• Using dental floss
! More information on this program

• Blood pressure
• Cholesterol
# Fluid retention
# Increased norepinephrine
# Less elastic arteries
• Summary of cholesterol
! Secrets to losing fat

• Exercise for 30 to 60 minutes at a time
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• How hard should I exercise?
• Deep breathing and fat burning
• Why not eat breakfast before I exercise?
• Eat after you exercise
• Exercise and human growth hormone
• Muscles can burn fat
• The essential five minute workout
• Advanced strength exercises
• Increasing your metabolism
• Will exercising more often help?
• Stress
• Fatigue
• Ketosis
• Eating out
• Sweeteners
• Blow outs
• The gradual diet change
• Planning your meals
• Eat at a dinner table
• Putting the diet into practice
! Basic meal
• Protein sources of 18g
• Pig out freely category of foods
• Extra food (3 meals day/1 only each meal)
• Hunger
• Food shopping
• Drink water
• Tailoring your own program
• Should I weigh myself?
• Insulating yourself for an hour
! Eicosanoids and miracle cures
! Protein to carbohydrate ratio and eicosanoids

! WARNING: Don’t overlook this vital information
! Fish oil capsules, oatmeal and headaches

• Oatmeal
! Arachadonic acid
! Diabetes
! Acne
• Insulin and acne
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• Hygiene and acne
! Sleep
• Four golden rules of sleep
• Some basic sleep tips
• Changing your sleep patterns
• Cycle of alertness and your biological clock
• Naps
• Sleep and melatonin
• Red bulb at night
• Avoid electromagnetic radiation
• Melatonin supplementation
! Stop smoking
! One hour to glorious health print out
! Sing with joy. Four steps to joyous emotional health

1. Love yourself unconditionally
• I will love myself like no other for the male reader
• I will love myself like no other for the female reader
2. Love others unconditionally
3. Affirm your love for yourself every day
4. Affirm your love for others every day
! Web sites to visit
! Books to read
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One piece of good advice.
In your quest for long term health often quite small changes in your daily routine can make
a huge difference.
I recommend you read all of the suggestions here very carefully.
Don’t assume you know everything about a particular topic.
It’s very easy to overlook something.
That’s why I’ve tried to be so comprehensive with One Hour to Glorious Health.
This book represents over 15 years of research and practical experience.
Enjoy reading it, apply what you can and let me wish you all the happiness in the world
and truly glorious health.
Also feel free to start small.
Trying to do everything listed here all at once will probably lead you to exhaustion.
Build up to the full one hour program over time adding a few things here and there and
building up the number of repetitions in the exercises gradually.
Glorious health is a lifetime committment.
It can also sneak up on you just as bad health does.
Add one suggestion after another and suddenly you’ll realise you’re feeling much fitter.
And you’re no longer overweight.
Your allergies might disappear.
Anything is possible with time and application.
Good luck in your journey.
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THE BIG SECRET
Of course you've heard it all before and tried it all before.
You've followed other diet programs, you've dieted, taken pills, worked out at the
gym until you went blue in the face and where did it get you?
Another year older, another New Year's resolution shattered and you're no better
off than when you started.
See today as a new beginning for you.
You really can have the body and the health you dream about.
Go ahead and dream about being trim, taut and terrific. Imagine feeling healthy
when you wake up in the morning and full of vigour and energy as you live through your
day.
In just one hour a day you can achieve all these things.
But wait, you say. I know what sort of hour you're talking about.
An hour of lifting barbells sagging at the end from Herculean weight, followed by a
diet of cabbage and twigs washed down with exotic low fat yak's milk imported from the
far reaches of Tibet.
It always seems so simple, you say. Just follow this program and you're sure to lose
weight.
But try to actually stick to a diet and exercise regimen. A couple of weeks in and
your body starts to ache and you begin to crave all those foods you've been depriving
yourself.
Before you know it, the pain is unbearable so you stop exercising and who could
blame you for eating the odd treat.
Then one treat follows another and your old eating habits return. Another year
older...
Before we go any further I'm going to let you in on the BIG SECRET.
Once you understand this secret and apply it you can achieve any diet and exercise
goal you want. You’ll be amazed at the simplicity of this secret. You’ll also find it 100%
effective when you apply it.
The secret: It takes 21 days to create a new habit.
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Now you probably feel disappointed and want to send this ebook back to me in
disgust but think about the secret for a minute. It only takes 21 days.
You put a wastepaper basket on the opposite side of a desk and it'll take 21 days
before you automatically throw your rubbish to the right side instead of the left.
Go to the fridge to prepare your lunch and it will take 21 days before you
automatically prepare the nutritious food you know you should eat.
Go to your local take away or restaurant and it will take 21 days before you
automatically order the food that is good rather than bad for your health and your waistline.
Get up in the morning and it will take 21 days before you automatically begin to follow
your new healthy, live giving exercise programme.
The way you manipulate the secret to your benefit. Make any new habit you want to
form incredibly easy when you start.
Concentrate on forming the habit first then gradually increase the level of difficulty
until you reach your ultimate performance goal.
As an example, let me describe a simple exercise programme.
Say you wanted to build a better upper body and decided that if you could do one
hundred push ups a day you'd have the arms of steel you were looking for.
Before you do anything else you need to form a habit. So in the first three weeks we
want to make sure that this exercise doesn't get too difficult.
So every day we do one push up.
Ridiculous isn't it. Anyone can do one push up.
But then we add in a little extra rule. Every day we increase the number of push-ups
we do by one. So the first day we do one push-up, the second day we do two and so on.
After 21 days we are doing 21 push ups a day. Not too difficult, fairly realistic. More
important, after 21 days we are in the habit of doing push ups every day.
After one hundred days we should be doing one hundred push-ups.
If it gets too difficult we can always play with the second rule. Increase by one push
up a week instead of one push up a day or if it becomes too difficult physically stop on
twenty or thirty push-ups till your body adapts.
You can play with the second rule as much as you like as long as you don't break the
golden rule it takes 21 days to create a new habit.
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NEVER LET AN EXCEPTION OCCUR.
Do the push ups every day and in the early stages never let an exception occur.
If you've just got into bed and realise "Oh dear, I forgot to do my push-ups" get
down and the floor and do them there and then.
If you do your exercise at home and you get to work and realise you've forgotten to
do your push-ups do them there and then.
You need to let your subconscious know that push-ups are the light and the way for
a least 21 days.
After 21 days your subconscious will be telling you to do the push-ups.
Applying the secret to this book.

One hour to glorious works like your personal trainer guiding you what to do step
by step.
Here you will find practical, easy to follow instructions in what to do from the
second you wake up in the morning for the next sixty to ninety minutes. You will find plain
and simple advice laid out for you. Just follow the advice.
Before I start on the detail of when you get up in the morning I have to point out
that everyone starts at a different level of fitness and health.
If some of the directions here seem a little too difficult for you feel free to leave them
out in the early stages. Follow the actions you feel comfortable with and treat them as the
truth and the light.
Let your subconscious mind know that this is a course of action you intend to take
indefinitely. Tiny steps in the beginning are fine.
Remember that forming the habit is the key and it takes 21 days to create a new
habit.
If the exercise routine seems to be getting too difficult it’s all right to backtrack on
one or two exercises you find hard. Cut back to a more manageable number of repetitions
till your body has a chance to adapt.
Remember there’s no hurry. You have the rest of your life to get fit.
You want to feel comfortable doing the exercises. Let your body adapt slowly.
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SUMMARY
THE BIG SECRET
Once you understand this secret and apply it you can achieve any diet and exercise
goal you want. The secret: It takes 21 days to create a new habit.
Get up in the morning and it will take 21 days before you automatically begin to follow
your new healthy, live giving exercise programme.
The first step is to form a habit.
Anyone can do one push up. Every day we increase the number of push-ups we do
by one.
After 21 days we are doing 21 push ups a day. More important, after 21 days we've
formed the habit of doing push ups every day.
Increase by one push up a week instead of one push up a day or if it becomes too
difficult physically stop on twenty or thirty push-ups till your body adapts.
Do the push ups every day and in the early stages never let an exception occur.
If you've just got into bed and realise "Oh dear, I forgot to do my push-ups" get
down and the floor and do them there and then.
If you do your exercise at home and you get to work and realise you've forgotten to
do your push-ups do them there and then.
After 21 days your subconscious will be telling you to do the push-ups.
Applying the secret to this book.
Remember as you work through this book that forming habits is the key and it takes
21 days to create a new habit.
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WHEN YOU GET UP IN THE MORNING
I know when you get up in the morning you just leap out of bed with excitement
ready to conquer a new day. You’re just bursting with energy and enthusiasm.
If you thought that last paragraph was funny you’ll really be laughing in about
three weeks because this programme will teach you how to do just that.
Your one hour of glorious health starts the second you wake up and continues for
the next sixty minutes.
After you master the steps I’ll set out for you the world will be your oyster; any
health and fitness goal will be within your grasp.
1.SUNSHINE OR BRIGHT LIGHTS
The first thing you do when you wake up is to expose yourself to at least fifteen (15)
minutes of sunshine or bright lights. Preferably with your eyes open.
Exposing yourself to bright lights helps to set your internal clock, which by some
quirk of nature runs on a 25-hour cycle.
You need to reset this internal clock every day so your body knows that it’s time to
wake up and in the evening your body knows it’s time to go to sleep.
If you have blinds or curtains on your window and you can reach them from your
bed just reach over and open them.
If you can’t get natural sunshine into your room when you wake up then turn on the
lights.
Get an extra lamp or special fluorescent tubes if you have to, but make the room
bright.
You can buy special fluorescent tubes at aquarium stores or plant nurseries. You
will need bulbs with 600 lux or more intensity.
Perfect. Now we move on to step two, which you can do while you’re still in bed
getting your sunshine.
2.AFFIRMATIONS
While you’re still lying in bed you can read some affirmations. Self-talk is one of
the keys to success in life and in lifestyle.
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Learn to talk to yourself with kindness and your subconscious will treat you with
kindness too.
I recommend the affirmation in your bonus booklet Sing With Joy. Read the
affirmation sheet I will love myself like no other once to yourself.
This may seem hokey but believe me the effects over three or four weeks will be
profound. One of the key reasons people fail in creating new diet and lifestyle habits is
their poor self-image.
The undercurrent of self-loathing in an overweight person is common and insidious.
Our society has a tendency to undervalue you if you are overweight. After a while
you begin to believe you are worth less.
If you are scorned for long enough your self-image will change from worth less to
worthless.
But you are not worthless. Society is wrong.
You are a wonderful unique person and you deserve all the good things in life. You
deserve to be fit; you deserve to be healthy.
You deserve to have every glorious dream you can dream as long as you’re willing
to do what it takes to get it.
You can change the way you feel about yourself by changing your self-talk. The
quickest way I know of to change your self talk is through affirmations.
So I’ll repeat, read the affirmation sheet I will love myself like no other once through
each morning.
3.INVEST TIME WITH YOUR PARTNER
If you’re single you can skip this step and just give yourself a mental hug.
If you are with your partner when you get up in the morning spend a few minutes
appreciating each other. A hug, a kiss, a few kind words.
Make the most of this precious gift of companionship. Don’t take it for granted.
Some Christians I know take the chance to read a little of the bible together. If you
are a Muslim you might read the Koran.
If you are just common, unmarried sinners you might make love.
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That will blow your hour of glorious health out to a lot longer than sixty minutes
but what a way to do it.
You could also engage in a little gentle conversation. Always take time for love.
4.STRETCHES IN BED
Before we actually get out of bed we’re going to prepare and invigorate our bodies
with a series of nine stretches.
1) First while you’re still lying down extend your toes, feet and legs out as far as they
will comfortably stretch and hold for about fifteen seconds.
Don’t force any stretch, any time. This is not a competition. Just stretch as far as
you can go comfortably and hold. Over time your flexibility will increase.
Also, everybody is different. Don’t compare your level of flexibility with anyone
else. Don’t bounce. Stretch gently and hold. Simple.
Bouncing or trying to stretch too far can lead to injury. We want one hour of
glorious health not one hour of gruelling pain and a trip to the emergency ward.
2) While you are still lying down squeeze your buttocks together and hold for about
fifteen seconds.
This will help to tone a few rarely used muscles and help you develop a more
shapely rear end.
3) Lying on your back, lift your knees and place your feet on the bed. Place a pillow
or cushion between your knees and squeeze your knees together for about twenty seconds.
Again this will help you develop muscles you rarely use.
Exercising the muscles around your groin in this way is good for you bladder and
other vital organs like the prostate in men.
4) Still lying on your back with your knees up, arch your back and press in your
abdomen. Hold this position for about twenty seconds.
This lower back exercise will help you hold your body in better posture when you
are sitting or standing vertically.
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5) Now smile as wide and as large as you possibly can and hold it for about fifteen
seconds.
I know it looks ridiculous, but you are still in your bedroom and it helps to stimulate
the blood flow to your face, making you feel a little more awake.
6) Now sit up in bed and place your feet with both soles together. If you don’t have
the flexibility to put your soles together just get them as close as you can comfortably.
Now gently lean forward from the waist keeping your back comfortably straight.
When you can feel a stretch (slight discomfort, not pain) hold it for twenty to thirty
seconds.
While you’re there you can give your ankles and the soles of your feet a quick
massage with your thumbs.
7) Still sitting up in bed cup one hand in the other with your arms straight behind
your back. Now squeeze your elbows in towards each other and hold for about ten seconds
then relax.
8) With your hands still together raise them upwards till you can feel the stretch in
your shoulders. Hold your arms there for ten seconds then relax.
9) Stand up next to your bed and stretch your arms straight up as far as they will go
above your head and hold for about five seconds.
Then stretch up and slightly to the left for five seconds, up and to the right for five
seconds then straight up vertically again for a final five seconds.
This exercise helps stretch out the back helps a little to align your vertebrae.
Congratulations. You’ve just been tricked into getting out of bed.
If you’re like most people and you stumble out of bed bleary-eyed you’ll find this
simple routine a huge improvement.
By stimulating your mind with affirmations and stimulating your body’s circulation
with stretches you’ve helped yourself to really wake up.
Bright lights and especially sunshine also help your body to quickly overcome any
grogginess in the morning.
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5.ANSWER THE CALL OF NATURE
By now you should be ready to take a trip to the toilet. If you’re not, I must
seriously suggest you drink more water.
You should be drinking at least two litres (two quarts) of water every day.
6.ADVANCED HYGIENE
When I mentioned advanced hygiene to a fairly colloquial Australian friend of mine

he said to me “Advanced hygiene. Is that where you wipe your backside before you go to
the toilet?” I’m happy to say it isn’t.
Although I am being funny advanced hygiene is very serious. This section could be
the most important you will read in the entire book.
In the last two centuries improvement in basic hygiene has probably led to greater
longevity and quality of life than improvements in diet and exercise combined.
Advanced hygiene using specially designed facial dip solutions and soap could
significantly increase the body's production of the powerful antioxidant albumin.
Albumin is produced by the liver and in an interesting balance system the higher
the level of antigens in the blood the less albumin the body will produce.
Over fifteen years of research by Australian scientist Dr Kenneth Seaton has shown
that scientific hygiene of the fingernails, eyes and nasal cavity can have a profound effect
on reducing the overload on the immune system, thus reducing the number of antigens
produced by the liver.
Apart from the almost miraculous turnarounds for conditions like allergies, sinusitis
and rhinitis, the subsequent reduction of antigens when advanced hygiene is practised
results in a dramatic increase of blood albumin levels.
Albumin travels through the blood picking up impurities and acting as a potent
antioxidant. With a significant rise in blood albumin levels it is not unusual for more
serious diseases to go into decline.
Advanced hygiene techniques can completely change your health freeing you from
the majority of annoying colds, viruses and allergens.
CLEANING YOUR HANDS
Over ninety percent of germs, viruses and allergens on the hands are harboured
under the fingernails and thumbnails. For this reason it is essential to pay most of your
attention to cleaning under your nails.
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Using a natural soap push the soap up under your fingernails and thumbnails then
wet your hands with warm running water.
Spend at least ten seconds rubbing your hands together to work up a lather.
Rubbing your nails across your palms will help to clean your fingernails. Then rinse your
hands with warm running water.
Infections are passed more easily if your hands are wet so it is essential to dry your
hands thoroughly. You should wash your hands every time you go to the toilet and
whenever they are soiled.
When is clean too clean?
With prolonged use antibacterial soaps can be harsh on the skin. This may actually
increase the chance of passing on infections as damaged skin harbours viruses and
bacteria.
A natural soap containing emollients that help replenish the skin's natural oils is
preferable to antibacterial soap.
Also, avoid soaps that are made with harsh chemicals like ethylene, diethylene,
triethylene or propylene glycol.
The continued use of antibacterial soaps may also encourage the development of
resistant strains of viruses and bacteria referred to loosely as superbugs.
Advanced hygiene is based on the significant reduction of allergens, viruses and

other foreign invaders.
Attempting to completely eliminate these foreign invaders using antibacterial soaps

and solutions can be counterproductive to the immune system and especially to the
development of a child's immune system.
FACIAL DIP
To perform a facial dip simply fill a sink or a large bowl with warm water and add
one tablespoon of iodised salt (ordinary table salt).
Dip your face into the water, blink your eyes a few times then gently blow bubbles
through your nose for five or six seconds.
If your nose is blocked hold one nostril while slightly drawing the water up the
other, repeating this process till your nose is clear.
Dry your face with a towel and blow your nose when you finish.
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Advanced Health Products
Over 15 years Dr Kenneth Seaton developed a range of special soaps and facial dips
which I use personally.
Just cleaning your hands and face with care will make a huge difference in your
health but for startling results these soaps and solutions are remarkable and scientifically
proven to increase the body’s albumin levels.
You can look over the excellent product range and see more research papers at the
web site www.advancedhygieneproducts.com
7. CLEAN YOUR TEETH
At this point take the time to clean your teeth. You can floss if you like but we will be doing
that after you have breakfast so it isn’t necessary now.
On the subject of toothpaste avoid toothpastes containing the active ingredient sodium
lauryl sulphate.
Sodium lauryl sulphate has been implicated as a possible cause of mouth ulcers. You’ll
have to invest a little time in finding toothpaste without this ingredient but it is worth the
extra effort.
Fluoride is also suspect for health reasons and you should find a toothpaste free of
fluoride if you can.
8. VITAMIN C
Now I recommend taking a 250mg-500mg dose of vitamin C.
Vitamin C with bioflavinoids in powder form mixed with water seems to work best.
Personally I use a mixture of half ascorbic acid with bioflavinoids, the other half
calcium ascorbate. I mix them together in a container.
One teaspoon holds around 1,000mg of vitamin C so half a teaspoon would be about
equal to 500g. A quarter of a teaspoon would equal about 250mg.
So why take vitamin C? Don’t you get enough in oranges and other foods?
First you have to look back at the way our bodies evolved.
Nearly every other animal synthesises their own vitamin C. They make it in their
bodies and their production increases when the animal is stressed.
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A goat for example can synthesise up to 12,000mg of vitamin C a day when it is

under stress.
At some point in our evolution humans stopped producing their own vitamin C
internally.
The most credible theory: we stopped needing to produce vitamin C internally

because we were getting so much from external sources.
Man’s traditional diet probably consisted of animal protein like meat, fish, eggs and
insects, plenty of greens (look around they’re on the trees everywhere), and whatever fruit
was readily available.
Hunger was man’s primary urge, not taste. The most readily available fruits would
most likely be various forms of berries and tropical fruit.
Before we started growing our own fruits many of these berries and other tropical
fruits were high in vitamin C and very tart.
Modern farmers grow fruit for taste and over a period of centuries have,
understandably, bred the tartness out of the fruit. This also reduced significantly the
vitamin C content.
Many “bush fruits” are still high in vitamin C. Some can be as high as 400, 500
even 1,500mg per 100g of fruit compared to an orange at 60mg per 100g.
So our bodies have evolved to consume a high quantity of vitamin C in our food but
our food is quite low in vitamin C. So we supplement.
Vitamin C is water-soluble and usually passes through the body in less than four
hours. It is excreted in the urine and to a lesser extent in the faeces.
Take too much vitamin C and you’ll get the runs. The ideal intake is where your
stools soften but don’t become liquid.
The ideal intake of vitamin C is different for different people depending on their
general state of health and diet but as a basic guideline I recommend 4 to 6 separated daily
doses of 500mg each dose.
For now take your 250mg-500mg of vitamin C in a glass of water.
9. WATER
Water is absolutely essential to life and health.
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Your body is composed mainly of water and it helps the efficient functioning of
virtually every system inside you.
A daily intake of around 2 litres (2 quarts) of water every day is absolutely essential.
You should drink till you float.
Some people experience a little gas or bloating from drinking water and taking
vitamin C in water.
To avoid this I recommend drinking your water and your vitamin C through a
straw. This will prevent you swallowing so much air when you drink.
So what kind of water should you drink? I think that at worst tap water is better
than nothing.
If you are more health conscious seriously consider buying a high quality carbon
block water filter to place on your tap at home.
Filtering water you drink and prepare food with is practical and affordable.
You can use a filter or your body can be a filter. It’s your choice.
TRACE MINERALS
Methods of modern agriculture have also left our soil deficient in many trace
minerals.
If a mineral doesn’t help a particular plant grow a commercial farmer has no fiscal
motivation to add that mineral to the soil.
As a result our foods are often deficient in many trace minerals essential for long
term good health.
For more information you could get hold of Nobel Prize nominee Joel Wallach’s
excellent tape Dead doctors don’t lie.
I recommend you add a trace mineral preparation to your water.
You can use Joel Wallach’s preparation which you can investigate further at the
web site www.wallachonline.com or you can use sea minerals (concentrated minerals in
seawater with the salt removed) or a combination of both.
You can learn more about sea minerals at www.seamineral.com.
Sea minerals are one of the cheapest vitamin supplements available and high in
magnesium at 422mg/5ml.
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The high magnesium content combined with a mineral content almost identical to
the water in your body makes sea minerals a uniquely beneficial supplement.
Both product lines or something similar should be easy enough to acquire at your
local health food store.
For now I’ll just suggest you add a capful of sea minerals (about 5ml) to every 2
litres of your drinking water.
If you add too much the water will taste a little funny so just reduce the amount you
add so you can’t really taste it.
10. SUNSHINE
If you can’t get sunshine in your bedroom when you get up, now is a good time to get a
little sunshine while you drink your vitamin C and water and do your exercises.
If the sun is mild where you live you can get some on your skin, although you should
avoid getting direct sunshine on your face.
Sunshine on the face is the major cause of wrinkles in old age so wear a hat or some
sunblock cream.
Fifteen minutes of bright sunshine is enough to reset your body clock and will also
give you a reasonable dose of Vitamin D.
11. WALKING IN CIRCLES: BREATH CONTROL
Just as an experiment, breathe in deeply now and hold your breath as you take your
pulse.
You will find that when you hold your breath your heart rate slows down.
Breath control uses this bodily response to calm and relax the body's various
systems, including the mind.
Walking in circles is a Buddhist practice that uses this breath control technique to
make an excellent relaxation and meditation exercise.
To walk in circles first stand and breathe in deeply and slowly then breathe out as
slowly as you can.
When you are first learning, you'll find it easier to extend breathing out if you puff
out your cheeks. Breathing out should take about twice as long as breathing in.
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As you breathe in step forward with your left foot, the step taking as long to
complete as breathing in.
Step forward with your right foot as you breathe out, again taking as long to
complete the step as it does to complete breathing out.
The step with the right foot as you breathe out will take almost twice as long as the
step with your left foot breathing in. Remember; breathe out as slowly as you possibly can.
Go in a large circle around your room or around your backyard. This exercise is
done as slowly as possible, both the breathing and the walking.
Mentally keep your mind peaceful. Settle your thoughts.
As you walk in circles spend a couple of minutes mentally affirming the reasons you
love the people who are close to you.
Remind yourself of the wonderful qualities of your partner. Repeat to yourself “I

love partner’s name” at least three times.
Go through your close family; people you live with, people who are close to you,
people you like.
Now that you’re feeling warm inside, include some people you don’t like.
If there’s someone who’s really making your life miserable repeat to yourself “I love
person’s name” at least three times and think of a few of their good points.
Believe me it doesn’t matter how bad someone is, they still have their good points.
This exercise is wonderful therapy for your soul. It reminds you that there is value
in everyone and that your feelings towards someone else are dependent on you, not them.
Doing this exercise for just two minutes will calm down your body and your mind
and fill you with a sense of wellbeing and love.
You will also be learning breath control, one of the most effective relaxation
techniques.
12. STRETCHES
Before doing any exercises you should always warm up and stretch.
You’ve already started your stretching routine getting out of bed and walking in
circles has begun to warm up your body.
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Now we’ll go through six stretches. The first three you’ve already done in bed but
I’ll explain them again.
Doing some of these stretches and exercises are more comfortable sitting on an
exercise mat, old thin mattress or even on your bed if you don’t have an alternative. For
now make do with what you have available.
Don’t force any stretch, any time. This is not a competition. Just stretch as far as
you can go comfortably and hold. Over time your flexibility will increase.
Also, everybody is different. Don’t compare your level of flexibility with anyone
else. Don’t bounce. Stretch gently and hold. Simple.
Bouncing or trying to stretch too far can lead to injury. We want one hour of
glorious health not one hour of gruelling pain and a trip to the emergency ward.
1. Sit down and place your feet with both soles together. If you don’t have the
flexibility to put your soles together just get them as close as you can comfortably.
Now gently lean forward from the waist keeping your back comfortably straight.
When you can feel a stretch (slight discomfort, not pain) hold it for twenty to thirty
seconds.
While you’re there you can give your ankles and the soles of your feet a quick
massage with your thumbs.
2. Stand up and cup one hand in the other with your arms straight behind your
back.
Now squeeze your elbows in towards each other and hold for about ten seconds then
relax.
3. With your hands still together raise them upwards till you can feel the stretch in
your shoulders. Hold your arms there for ten seconds then relax.
4. Now stretch your calf muscles.
While standing place your hands against the wall and put one foot forward. Keep
your back leg straight with your foot flat on the ground.
Gradually bend the knee of your front leg keeping your back leg straight.
You should feel a gentle stretch in your calf. Hold for about ten seconds then
change and stretch the other leg.
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5. Stand with your feet about shoulder width apart and bend over gently at the
waist, letting your upper body relax.
You should gently go down till you can touch your toes or until you feel a stretch in
your legs. Hold for about 20 seconds.
Keep your knees slightly bent to avoid putting pressure on your back.
Stretch gently. Don’t force this stretch. Be gentle with yourself.
6. Stretch your leg and knee by lifting one foot up behind your body with the
opposite arm.
Your knee bends more naturally when you use the opposite arm for this stretch.
Pull your foot up and towards your buttocks till you feel a stretch then hold for about ten
seconds.
Change feet and stretch the other leg also for about ten seconds.
13. YOGA EXERCISES
The two following exercises also contain an element of stretching and lead nicely to
the strength exercises that follow.
Both exercises are meant to be done slowly. There is no rush. Concentrate on

breathing deeply with each movement.
1. Sit with your legs extended straight out in front of you and your chin on your
chest. Place your hands palms down on the floor each side of your torso.
Now lift your hips till you are suspended with your hands and feet on the ground
and your knees at a right angle. As you lift your hips tilt your head back as far as it will go.
Once you have reached horizontal with your torso add a tiny thrust and clench your
buttocks.
Now return to the original starting position and repeat ten times.
2. Now suspend yourself facing the floor on your palms and your toes with your
back arched, body fully extended and your head back as far as it will comfortably go.
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Now push your hips back and up till you are in an inverted V like position with
the back of your legs being gently stretched. Also bring your head down onto your chest.
Return to the original starting position and repeat ten times.
If you find it too difficult to do ten repetitions of these exercise then just do as many
as you can comfortably.
Gradually build up to doing ten each over a period of days or weeks by increasing
the number of repetitions by one a day or one a week.
Given time your body will adapt.
If for some reason you find these exercises physically impossible you can leave them
out of your daily routine for the time being till you eventually find your body has changed
and they become possible.
14. STRENGTH EXERCISES
Exercises that build strength are essential for several reasons. First they help to build
muscles.
Muscles help to burn fat and are great cushions for the joints and bones, helping to
prevent both major and minor injury in your daily life.
Exercising your muscles to exhaustion can stimulate the release of human growth
hormone which, among other things, is responsible for increasing muscle and decreasing
fat in your body.
Strength building exercises can also stimulate your body to build stronger bones,
helping prevent osteoporosis in later life.
The one fundamental principle you need to remember when you exercise is given
enough time your body will adapt.
Many exercise programs try to achieve too much too soon.
As a result the participants end up physically and mentally jaded.
Worse still, they risk physical injury which can halt their progress to physical
fitness, sometimes permanently.
There is simply no need to put your body under enormous pressure to become fit.
Exercise should be enjoyable and you can achieve an almost superhuman level of
fitness simply by building up gradually.
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As an example let’s say you wanted to run for fifty minutes a day.
You could do that within a year by running for one minute every day this week then
increasing the length of time you run by just one minute every week.
Your body will adapt.
After 50 weeks you'll be able to run for 50 minutes.
More importantly you've given your muscles, joints etc. time to grow stronger
without stressing them unnecessarily.
Most people can run for just one minute without stress but if this is difficult for you,
you could start by running for just ten seconds at a time every day and increase by just ten
seconds every day or every week.
Increasing by ten seconds a day you would still be able to run for 50 minutes within
a year but at worse imagine someone so unfit they can only run for ten seconds a day and
increase by ten seconds running a week.
Within two years that person could run for 17 minutes; a quite reasonable level of
progress for someone almost terminally unfit.
The second principle I’ve mentioned before relates not only to exercise but all the
areas of your life.
You form a habit in 21 days.
Three weeks is all it takes to form a habit that can last indefinitely in your life.
If you want to get fit and stay fit follow a diet and exercise program for more than
three weeks and your chance of staying on that program increases remarkably.
So how do we take advantage of these two principles: given enough time your body
will adapt and you form a habit in 21 days.
The secret is to start small. I recommend you have a simple program of exercise you
can do at home in your bedroom or living room to start with.
I am not against gyms but there is a practical factor to consider.
In the time it takes to travel to your local gym and back you could be well and truly
finished your exercise program and ready to take on the rest of your day.
Every exercise program should start with warm ups then stretches. If you follow a
yoga practice or tai chi this is perfect.
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Five to fifteen minutes of warming up and stretching or yoga type exercises is a good
start.
Then move on to the strength building part of your exercise.
As an example of a very light strength building program you could do abdominal

crunches, leg raises (on your back), push ups, leg crouches and leg raises (on your side).
I will describe these in more detail a little further on.
The strength building part of your program should last for less than fifteen minutes.
After that comes an aerobic workout of 15 to 30 minutes.
To save leaving your bedroom or living room you could try jogging on the spot but a
long walk, aerobics, dancing etc are all possible options.
Then you warm down and again do stretches for ten or fifteen minutes total.
The whole exercise program should take from 25 minutes to an hour but when you
start out you should start with around 10 minutes of exercise and increase gradually giving
your body a chance to adapt.
BURNING FAT
If you want to lose fat from your body you need to exercise at a moderate intensity -
hard enough to raise your heart rate but gentle enough so you can still speak without
gasping - and you need to keep doing that for 25 minutes to an hour.
The body begins to burn fat after around 20 minutes of aerobic exercise. Walking or
gentle running works fine for most people.
The simple exercise routine described below will work brilliantly.
Don't exercise for longer than an hour. Once you exercise for longer than an hour at
moderate intensity or higher your body begins to break down muscle which you should
avoid.
The two best times to exercise are in the morning before you eat anything
substantial and around 6 hours before you plan on going to sleep.
Exercising first thing in the morning increases your metabolism for the rest of your
day making you more alert, helps to burn fat and affects your appetite and wellbeing in a
positive way.
Exercising around 6 hours before you go to sleep puts the body into a recovery cycle
that should result in your feeling sleepy around bedtime.
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More important than when you exercise is that you do some exercise sometime
during the day.
If you are looking to become really fit you could exercise twice a day but respect
your body's limits.
The two greatest enemies of physical fitness are injury and illness. Both will halt
your progress.
Take it easy and build up slowly.
If you feel stressed when you exercise or you haven't fully recovered within ten
minutes to half an hour of exercising then you're doing too much.
Ease back. There really is no way to rush physical fitness.
THE FIVE BASIC STRENGTH EXERCISES.
1.Crunches.
Lie on your back with your knees up and the soles of your feet on your exercise mat.
Now lift your upper torso to an angle of about thirty degrees. It is not necessary or
desirable to sit up vertically. Keep you neck relaxed.
Return to your starting position and repeat.
Over a period of a few months you should build up to 100 crunches.
2.Leg raises (on your side).
Lying on your side with your legs straight and extended lift up the top leg as high as
you comfortably can.
Return to your starting position and repeat. After a set number of repetitions roll
onto the other side of your body and repeat the exercise with your other leg.
Most people can do twenty or thirty repetitions with each leg from day one. Over
time build up to 50 repetitions for each leg.
3.Push ups.
If you are not particularly strong yet start this exercise with your palms down on
the floor, arms straight and your knees on your exercise mat.
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Let your elbows push out and drop your upper torso so your face ends up an inch
from the floor.
Return to the starting position by pushing up with your arms.
With a bit more strength you can do the full push up with your weight balanced on
your toes instead of your knees.
Over a period of months you will build up to 100 push ups either full strength or
balanced on your knees. Either is adequate.
4.Leg raises (on your back).
Lie on your back with your legs extended.
Keeping your legs as straight as possible lift them to a position at right angles to
your torso.
Return to your starting position with your legs horizontal but don’t let your heels
touch your exercise mat.
Over a period of months you will work up to 100 repetitions of this exercise.
5.Squats.
Stand with your feet a little more than shoulder width apart.
Now bending at the knees squat down till your upper legs are almost at right angles
to your lower legs. Keep your back comfortably straight.
Return to the starting position standing vertically.
Again you will work up to 100 repetitions of this exercise over a period of months.
15.CARDIOVASCULAR EXERCISE (JOGGING).
Light aerobic exercise is important to build your cardiovascular endurance.

Exercising for long enough will also help you burn fat.
Put a little simplistically your body begins burning fat after 20 minutes of exercise
and will continue to burn fat for up to another 40 minutes before your body starts breaking
down muscle.
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To begin your aerobic exercise I recommend you start with jogging on the spot.
There are several reasons for this.
First, it doesn’t take any special equipment or any room. You can jog on the spot in
your bedroom if you have to.
You could even do it in a closet.
You can exercise in the privacy of your own home so if you’re self-conscious that
won’t be a barrier. No one needs to see you at all while you exercise.
If it rains, snows or hails you can exercise as normal. The weather or other factors
won’t get in the way. It’s simply a case of you picking up one foot after another.
Walking is also great exercise but jogging has one great advantage. Jogging
requires a slightly higher level of effort and a minimum level of effort.
Exercising at a level so low that you don’t raise your heart rate high enough is easy
to do when you walk.
As you gain basic fitness walking will also do you less and less benefit because it will
require less effort.
On the other hand even if you slack off a little while jogging on the spot your heart
rate will stay up at a reasonable level.
So start by gently jogging on the spot for just one minute.
You’ll be building up to 20 minutes or even a little more if you really want to burn
fat. But to begin with you need to build some specific muscles and strengthen your joints.
If you feel fairly comfortable jogging on the spot for one minute increase the
duration of time by one minute every day till you eventually reach 20 minutes.
If you find one minute difficult stay at that level for a week or so and increase by
one minute a week.
If you find one minute of jogging on the spot impossible, jog for 10 to 30 seconds,
whatever you can handle and walk on the spot for the rest of the minute.
Build up by 10 to 20 seconds a day or a week whatever you can handle. If you have
to just jog on the spot for a few minutes and walk on the spot for the rest.
In terms of fat loss the sooner you can get your heart rate up for more than 20
minutes at a time the sooner you’ll see that fat disappear. If that means walking instead of
jogging then that’s just fine.
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Having said that be aware of what your body is telling you. There’s no rush. You
have you whole life to get fit.
During this exercise feel free to drink water. It will be easier to drink and jog on
the spot at the same time if you use a straw.
Some people like to play some upbeat music while they jog. Whatever helps you is
fine. You can add the odd dance move to make it more fun. Whatever you like.
Just keep your heart rate up low enough so you can still speak but high enough that
you don’t really want to.
More business minded people might listen to a motivational tape or watch a

motivational video. More spiritual people might watch a spiritual video or listen to a
spiritual tape.
You can even watch television or a recording of a television show. If it helps you
enjoy your jogging on the spot go right ahead and do it.
At the beginning of your jogging routine take it very easy. Give your muscles a
chance to warm up for two or three minutes.
Increase your intensity in the middle of the exercise. Keep your heart rate up.
Near the end of your jogging routine you can slow down a little again. Give your
body a chance to warm down for another two or three minutes.
16.WARMING DOWN.
Before you stop exercising you need to give your muscles a chance to warm down.
Three or four minutes of any light exercises where you stay on your feet is fine.
You can do some cleaning, gardening or just walk. All of these are good, just stay
on your feet and concentrate on filling your lungs with fresh, clean air.
Personally, I have a day to day plan for cleaning my home and each day I do about
ten to fifteen minutes of cleaning.
Even light exercise can keep your heart rate high enough to continue burning fat.
The longer you extend your exercise now before you eat the better.
17.STRETCHES.
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Again do the 6 stretches in direction no 12. This will help a little to avoid muscle
soreness and stiffness. Remember, stretch gently, don’t bounce, and don’t force it.
18.WALKING IN CIRCLES.
To calm down your system and your mind again do the walking in circles exercise
for about two minutes.
19.WASH AND SHOWER.
Good hygiene is crucial. Now is a good time to shower or bathe. Go to the toilet
first if you feel the need to.
Be sure to pay special attention to cleaning your hands and especially under your
fingernails.
Clean your hair too.
Many theories abound about how often you should shampoo your hair.
I’m not a hairdresser but I can tell you that unless you wash your hair once or twice
a day all the allergens and toxins in your hair will be more likely to end up in the mucus
membranes of your eyes and nose.
Using a shampoo or soap with a natural base like coconut oil to clean your hair will
help to maintain the health and quality of your hair.
More important, your scalp and hair will be clean. It seems insane to clean the rest
of your body twice a day and leave your hair and scalp filthy.
20.PREPARE BREAKFAST.
What you eat is the major key to your health. Eat the right way and you’ll lose fat
and feel physically fantastic.
So we come to the first basic eating habit that will help you become more healthy
than you ever thought possible.
With this eating habit you’ll find it much easier to eat well and over a period of time
you’ll want to eat foods that are good for you.
Always eat something from the pig out freely category before you eat anything else.
So what are pig out freely foods?
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Pig out freely foods are a category of fruits and vegetables all low on the glycemic
index usually very low in calories.
It’s almost impossible for them to make you fat.
The glycemic index is a list of foods tested for how quickly they convert into glucose
in the body. A food low on the glycemic index converts slowly to glucose.
This is important. For health you need a steady blood glucose level.
Foods high on the glycemic index cause your blood glucose level to shoot up and
down, making you feel alternately faint and hungry then full of energy.
This constant swinging of moods encourages you to eat more foods high on the
glycemic index. It also leads to a higher level of food cravings.
But that’s just the beginning.
The body releases insulin to deal with the high blood glucose levels.
As you age your body becomes less able to deal with these bursts of blood glucose.
You become less and less insulin sensitive.
Put simply the modern theory of nutrition backed up by medical textbooks contends
that this condition of raised insulin levels can lead to high blood pressure, high cholesterol,
diabetes and weight gain.
To avoid this condition and to relieve it we eat foods that are low on the glycemic
index.
So, always eat something from the pig out freely category before you eat anything else.
PIG OUT FREELY category of foods.
Broccoli
Tomatoes
Capsicum (green or red peppers)
Lettuce
Celery
Spinach or greens
Asparagus
Cauliflower
Garlic
Ginger
Mushrooms
Cabbage
Green beans
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Snowpeas
Zucchini
Spring (green) onions
Parsley
Radishes
Shallots
Brussel sprouts
Bok choi
Cucumber
Alfalfa sprouts
Oranges (3 medium)
Apricots (9 medium)
Berries (1 ½ cups)
Apples (2 medium)
Plums (4 medium)
Cherries (30 whole)
Grapefruit (2 whole)
In brackets is the quantity of each pig out freely food you can eat to reach
approximately half your recommended daily carbohydrate intake.
If you want serious fat loss you’ll have to limit these foods just a little.
Once you are doing the exercises in this program at least five times a week you could
push this daily limit will up to about twice the amount in brackets.
There are no limits to the foods without a quantity in brackets. Pig out freely.
Do not add butter, margarine, salt or any other dressing to the pig out freely foods.
If you like you can add freshly squeezed lemon or other citrus juice (like orange or
grapefruit) for added flavour if you really need it.
So again always eat something from the pig out freely category before you eat anything
else. This will help to achieve three things.
1.These foods are not fattening. Within reason you can stuff yourself silly, especially
with foods like broccoli and lettuce, and you won’t put on weight.
2.Eating pig out freely foods first is a conscious, positive change in your eating habits
which will also have a positive impact on your subsequent eating choices.
You will be more likely to continue eating well once you’ve started. Also your
appetite will become more healthy.
You’ll feel a little less like eating a spoonful of ice cream after you’ve just eaten a
mouthful of lettuce, celery or broccoli.
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Eating sugar and fat laden foods will immediately increase your cravings for these
foods.
Filling yourself with foods from the pig out freely category will actually help to
reduce your general food cravings.
3.Eating a food from the pig out freely category first will help you achieve the basic
healthy goal of a diet based on the consumption of around two thirds or more volume of
fruit and vegetables (and especially a diet of around two thirds or more of fruit and
vegetables low on the glycemic index).
EAT ENOUGH GOOD FATS.
A healthy diet probably consists of around 30% fats.
Keep in mind two important points.
1.Most sources of fat are high in calories, so although your total calorie intake
should be around 30% fats, that may only amount to the fat in any animal protein you eat
and half a dozen almonds.
2.Some fats are healthy, some are not.
The best fats are usually oils at room temperature and come in fish, eggs, almonds,
macadamia nuts and extra cold pressed virgin olive oil.
Avoid trans-fatty acids and the fat from meat.
So why is fat so important?
First of all the intake of fat releases a hormone called CCK which helps to reduce
your levels of hunger.
Even more important fat is an essential component of most parts of the body. Good
fats help build healthy cells.
Cell membranes consist of around 75% fat. If the cell membrane is built with good
fats nutrients pass into the cell easily through the cell membrane.
Unfortunately your cells can’t distinguish between good and bad fats. This is where
we come to the problem of trans-fatty acids.
Trans fatty acids are bad fats, hydrogenated fats. The most common sources of
trans-fatty acids are the oils used in deep frying and pre-packaged food.
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If your cell membrane is built with mainly trans-fatty acids (bad fats) nutrients
will have trouble getting into your cells.
The cells will lack energy and you will lack energy.
The only nutrient that will make a significant difference to your energy levels will be
sugar so you’ll need constant sugar fixes to keep your energy levels up.
This constant intake of foods high in sugar (high on the glycemic index) will cause
the body to release more and more insulin.
And one of insulin’s effects in the body is to help in the storage of fat.
You can stop this whole process by increasing your intake of good fats from fish,
eggs, nuts and extra virgin cold pressed olive oil.
Also reduce or eliminate your intake of trans-fatty acids from the hydrogenated oils
in deep fried foods and pre-packaged foods.
A healthy daily intake of good fats can help you lose fat and gain energy.
FIBRE FIRST
The first researcher to really identify fibre as an essential part of a healthy diet was
Dr Dennis Burkitt.
He spent many years examining the stools of native Africans to determine their
relative size and content.
It's hard to argue with the research of a man who's willing to take a good hard look
at the poo of thousands of Africans.
Burkitt recognised that even though fibre is not a nutrient, it is essential in helping
food pass through our digestive system and for keeping that system clean and healthy.
Burkitt was the first to suggest that the health of our digestive system, particularly
our lower intestine and colon are dependent on how quickly food can pass from one end
(our mouth) to waste products being excreted at the other.
He was also the first to identify the link between a diet low in fibre and various
western diseases, in particular heart disease and bowel disease.
Burkitt recommended that we eat a diet high in fibre. He was very fond of bananas
and corn, both foods very high in soluble fibre.
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Other foods he recommended included apples, pears, pumpkin, asparagus, sweet
potato and beans (kidney beans etc).
He also suggested a simple test to determine if you're getting enough fibre in your
diet.
If, when you go to the toilet, your stools float, you are probably getting enough fibre. If
your stools sink then you need to increase the fibre in your diet.
Let me suggest a simple course of action you can take first thing every day.
When you eat breakfast start by eating a food that is high in fibre before you eat
anything else.
Now all the foods on the pig out freely list are high in fibre so if you’re following the
first instruction of eating foods on the pig out freely list before you eat anything else you
will already be doing this.
Within half an hour or sooner you should have a bowel movement. Then you can
check your stools to see if they float.
During the day every time you eat think "Fibre First" and start out again by eating
foods that are high in fibre.
So should we eat bananas and corn on the cob?
I would exercise caution with these two foods.
First of all, all the foods on the pig out freely list will give you plenty of fibre.
Second, bananas are a little high on the glycemic index, especially ripe bananas.
They certainly will make your bowels move but don’t eat more than a half or one banana
at a time.
Also try to eat bananas as green as you can stand them. Less ripe bananas convert
to glucose in the body a little slower than fully ripe bananas.
Corn on the cob is also high on the glycemic index. Not as high as bananas but still
high. Don’t eat more than a half or one cob of corn in one sitting.
Both bananas and corn appear on a list of special foods which I’ll explain later.
To get sufficient fibre in your diet it is still best to stick mainly with foods in the pig
out freely category.
Your basic goal is to eat a diet high enough in fibre that your stools will always float.
Supplementing fish oil will also help with this goal.
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Eating sufficient fibre is one of the most important steps to achieving glorious
health.
CALCIUM
Eat a food high in easily absorbable calcium at every meal. Two of the best sources are
oranges and broccoli.
When I was growing food for myself in the tropics I studied a book detailing all the
edible plants in Papua New Guinea.
Along with the predictable sweet potato and yams it surprised me to find at the time
that almost half the foods the natives of Papua New Guinea were foraging or growing were
greens.
It was amazing how many of the plants they used for food were either the leaves of
trees or the leaves and shoots of ground plants. Then the penny dropped.
If you have to go out and dig up or catch your food, leaves and greens are the most
easily obtained source.
Leaves and greens are everywhere!
I imagine humans evolved eating a lot of leaves and greens.
So why is this so important?
Calcium deficiency is linked to a host of modern western diseases including tooth

decay, pre-menstrual tension, back pains, insomnia, muscle cramps, right up to arthritis,
high blood pressure and osteoporosis.
And calcium deficiency is pretty much the norm with the average western diet.
Not only do we not eat enough easily absorbed calcium, we eat too much
phosphorus.
For your body to utilise calcium efficiently it needs a high level of calcium intake
compared to phosphorus intake.
Phosphorus is very high in products like soft drinks and meat. These products
contain little or no calcium.
So how do we get enough calcium?
Before you start drinking litres of milk and scoffing down tubs of dairy products
there is another problem.
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I’m not saying don’t drink milk but it does have a few problems.
First, if you’re of asian descent there’s a very good chance you have some form of
lactose intolerance, however mild.
But there is a lot of calcium in milk.
If it’s your only major source keep drinking it. But don’t assume that all the
calcium goes into your body.
When your body digests the protein in milk it produces a mild acid which is
buffered out of the body with, you guessed it, calcium.
So not all of the calcium in milk will be absorbed. But it is a lot better than nothing.
So where do we get our calcium?
I suggest two major sources that are high in absorbable calcium but low in
phosphorus.
Broccoli and oranges.
Broccoli is one of the most nutritious vegetables and an excellent source of

absorbable calcium.
Unlike many greens the calcium in broccoli is not bound in calcium oxalate. Your
body can absorb it without too much trouble.
The other food source of highly absorbable calcium is the wonderful, health giving
orange.
The calcium in oranges is in the form of calcium citrate. Calcium citrate is easy for
the body to absorb.
And both oranges and broccoli are on the pig out freely list.
To be entirely accurate you shouldn’t eat more than half a dozen medium size
oranges a day because they do contain some glucose, but if like most people, you only eat
one or two a day you’ll be absolutely fine.
You can eat as much broccoli as you like.
So for every meal eat either some broccoli or a half or whole orange or both.
Eat a food high in easily absorbable calcium at every meal. Two of the best sources are
oranges and broccoli.
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EAT ENOUGH PROTEIN.
An adequate protein intake is essential for good health. For years I followed a
mainly vegetarian diet and my health was good except that I was plagued with colds and
flus.
Insufficient protein can leave you immunosuppressed. Your immune system will
not work as efficiently as it could with adequate protein intake.
Also, despite a high level of exercise I never really put on much muscle.
Protein contains the building blocks of the body. Adequate protein will help you
build muscle and muscle helps you burn fat.
An adequate or higher protein diet can help raise your metabolism both day and
night. With a high enough metabolism you can burn fat while you sleep.
Adequate protein is essential to keep your metabolism high.
The fat burning response from a high protein meal can be 40% greater than the
same response form a high carbohydrate meal.
Eating protein with your meal also helps you feel full. Eating carbohydrates and
especially carbohydrates high on the glycemic index can actually increase food cravings.
So how much protein should you eat?
This varies from person to person but below is a table which should help you
determine how much protein is adequate for you.
The table is unsophisticated. If you were a bodybuilder laden with muscles you
would probably consume more protein.
There are more sophisticated and complicated methods of determining your protein
needs but they are beyond the scope of this ebook.
The four basic categories are based on the level of exercise you perform each day.
Sedentary means you get no physical exercise.
Active is where you exercise for 20 to 30 minutes at least twice a week.
This program is where you follow the exercise routine in this program for at least
thirty minutes a minimum of four times a week.
The athlete category is for people who work out twice a day for forty minutes or
more a minimum of five times a week.
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PROTEIN REQUIREMENT (DAILY in grams)
Height sedentary active this program athlete
Male(<5’) or female less than 5’6” 50g 60g 75g 90g
Male (5’+) or female 5’6” or taller 60 70 90 110
Male 6’ or taller 70 85 105 125
PROTEIN REQUIREMENT (EACH MEAL 5 meals/day)

Height sedentary active this program athlete
Male (<5’) or female less than 5’6” 10g 12g 15g 18g
Male (5’+) or female 5’6” or taller 12 14 18 22
Male 6’ or taller 14 17 21 25
Although these protein requirements do have a little margin for error they are
minimum requirements. You can certainly eat more protein.
You don’t have to be paranoid though. If you are 10g under one day and 10g or 20g
over the next it won’t hurt you.
Protein should be split between meals, preferably five meals a day.
To make this easier you could prepare three meals a day and drink crossflow
microfiltered (membrane extracted) whey protein for the other two. More on this later.
So where do we get our protein?
ANIMAL PROTEIN.
Animal protein is the most complete form of protein containing all the essential
amino acids.
The greatest hazard with animal protein is its source. Contaminants have a
tendency to rise through the food chain and many are attracted to fat cells.
It’s prudent to exercise caution when you eat protein. Try to avoid animal protein
which is likely to be contaminated.
Raising your own animals is probably the only way to be certain but there are
plenty of reasonably safe sources of animal protein.
Avoid battery-raised chickens and battery eggs. Many are fed constantly with
hormones and antibiotics.
Pork is suspect for much the same reason.
Fish is also suspect but you will probably be willing to take the chance after I
describe the health benefits a little later on.
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So what are the healthiest sources of animal protein from a nutritional viewpoint?
FISH
Fish and especially cold water fish like salmon is full of essential fatty acids or good
fats. Eating fish three or more times a week is recommended.
You can eat fish every day if you want. Grilled is best. Don’t eat fish battered,
crumbed or deep-fried.
EGGS
Eggs are much maligned due to their high cholesterol content.
Later I’ll explain the factors that actually raise your bad cholesterol levels but for
now it’s enough to say you can safely eat five to ten eggs a week.
Eggs are high in the “good” omega 6 fatty acids.
In an interesting story published in the New England Journal of Medicine an 88

year old man had eaten about 25 eggs a day for over 30 years but his cholesterol remained
in the normal range.
Worrying about the cholesterol in eggs is probably unnecessary.
Egg yolks are high in arachadonic acid which can worsen inflammatory conditions
like arthritis and increase the productions of bad eicosanoids.
We will deal with the subjects of arachadonic acid and eicosanoids later but for now
consider taking the yolks out of at least half of your eggs.
RED MEAT
Red meat is high in saturated fat which, while unhealthy is still not as bad as the
trans-fatty acids you’ll find in deep fried products.
Red meat is also high in the highly absorbable heme iron. Basically the iron in the
blood of red meat is easier for the body to absorb than other forms of iron.
Again the source of the meat is worth consideration. You may want to eat the meat
from a wild animal or an animal allowed to free range and eat plenty of grass.
GAME MEAT
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Game meats are lower in fat and generally provide a healthier alternative than
animals raised on grain or other “unnatural” diets designed to help the animal put on fat
for market.
Avoid mincemeat.
Unfortunately the mincing of meat fills it with oxygen significantly increasing the
level of free radicals in the meat.
So avoid eating mincemeat and the products containing mincemeat like sausages
and manufactured meat.
TURKEY
Turkey breast is usually a reasonably healthy protein source.
SEAFOOD
Most seafood like prawns, shrimps and bugs are all right but I can’t really
recommend clams and oysters.
Unfortunately clams and oysters are like the garbage collectors of the sea and can be
particularly high in contaminants and heavy metals like mercury.
If you do eat clams and oysters do it infrequently and in moderation.
CHEESE
I am always reluctant to recommend dairy products because so many people have

some form of lactose intolerance.
For many people a little cheese shouldn’t hurt.
Cheese varies in protein content from about 25g per 100g to 31g per 100g.
Cheese is high in unhealthy saturated fats.
The cheeses with reduced fat content also have the highest protein content so if you
must eat cheese try to eat low fat cheese.
Also look for cheeses with added bacteria cultures.
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SOY PRODUCTS
If you do decide to eat soy products (which are high in protein) try to stick to
fermented forms like tofu.
WHEY PROTEIN
Good quality whey protein is one of the most easily absorbed proteins known to
man.
Whey protein comes in powder form. You mix it with water and drink it. It comes
highly recommended.
Unfortunately quality whey protein is expensive because the process of extraction is

expensive.
Good quality whey proteins contain almost no carbohydrate and are almost
completely lactose free.
This makes them suitable for vegetarians and usually for people who are lactose
intolerant.
But all whey proteins are not alike. So how do you choose a quality whey protein?
Look for crossflow microfiltered (membrane extracted) whey protein.
A quality whey protein will usually advertise on the label its level of
glycomacropeptides. 15% to 20%+ is good. The higher the better.
Also look for a high level of alpha-lactalbumin (15%+).
A protein powder that has been crossflow microfiltered through membranes with
cutoff values of 3 to 30 kiloDaltons is best.
Drink only the highest quality whey protein.
PORTION SIZE (How much protein to eat each meal)
First we’ll assume you’re eating five meals a day which is recommended. This
allows your body to maintain a constant blood glucose level.
Five meals a day also reduces the chance that your body will go into “starvation
mode”. In starvation mode your body thinks it’s starving and turns as much energy into
fat as it possibly can.
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The simplest way I know of to eat adequate protein is to eat the average portion
size of animal protein with every meal or snack.
When this is not possible with any meal or snack drink whey protein either as a
protein substitute or to make up the difference.
So if you need to eat 90g of protein a day or 18g every meal simply eat 100g (3 and a
half ounces) of fish which contains about 18g of protein.
Or you can eat 75g (about 2 and a half ounces) of red meat which also contains
around 18g of protein.
Or you can eat one boiled egg which contains around 6g of highly absorbable
protein and supplement with 11g or 12g of protein from whey protein isolate (around 1
scoop in water).
Or have one and one third scoops of whey protein equal to about 18g of protein.
There should be around 12g to 14g of protein in one 15g scoop of whey protein
isolate. Check your label.
Being dead accurate is unnecessary at this stage and with protein it’s better to have
a little more than a little less.
Try to eat more of the proteins that contain good fats like fish.
THREE MEALS A DAY (instead of five)
There is another method.
You could have three large meals a day and two snacks.
With the three large meals you have a larger portion of protein and other foods.
With the snacks you have half the size of the large meals.
So if you need to eat 90g of protein a day you eat around 23g of protein in your
major meals and 11g of protein with your snacks.
You would eat 125g (4 and a half ounces) of fish as a major meal for your 23g of
protein.
Or two boiled eggs and 2/3 a scoop of whey protein.
Or you could eat 90g of red meat as a major meal for around 23g of protein.
Or 65g (two and a half ounces) of fish as a snack.
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Or 45g of red meat as a snack.
Or one boiled egg and 1/3 a scoop of whey protein.
Or 4/5 of a scoop of whey protein as a snack.
Again try to eat mainly foods that contain good proteins like fish and preferably
grill your fish or meat. Never deep-fry anything.
If you pan fry your fish or meat use extra virgin cold pressed olive oil.
CAN YOU EAT MORE PROTEIN IN ONE MEAL?
You can but for your health it is better to spread the protein evenly through several
meals.
Also more than 30g or 40g of protein in one meal can put stress on your liver and
kidneys so it’s best to keep your protein intake in any one meal at or below this level.
You don’t need to be paranoid. The protein requirements listed here do have a
good margin for error.
IF YOU’RE HOPELESSLY CONFUSED
For now eat a palm sized portion of fish or meat or two eggs at each sitting or as an
alternative have one and a half scoops of whey protein.
This is not precise but it will do to start with if you’re hopelessly confused.
SPECIAL FOODS
Some foods are especially nutritious. This section is designed to point you towards
food you should consider eating more often.
CARROTS AND BETA-CAROTENE
Carrots are high in beta-carotene.
Beta-carotene is a protective antioxidant known to reduce the risk of many kinds of

cancer.
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Carrots are also a little high on the glycemic index so you shouldn’t eat them with
abandon.
I recommend eating about a third of a raw carrot with most meals.
TOMATOES AND LYCOPENE
Tomatoes are high in a carotenoid called lycopene.
Lycopene may help prevent several cancers including prostate cancer, pancreatic
cancer and cancers of the gastrointestinal tract.
Tomatoes are also on the pig out freely list.
I recommend you eat tomatoes with every meal possible. Eat as many as you like,
raw or cooked.
BROCCOLI
Broccoli is one of the most nutritious vegetables I know.
Full of carotenes, flavinoids, vitamins, minerals and especially calcium you should
eat broccoli as often as possible.
You can eat broccoli, raw, cooked, boiled fried in a wok. Just eat it and eat it often.
Being on the pig out freely list it is virtually impossible to eat too much broccoli.
ORANGES
Oranges are high in bioflavinoids, vitamin C and highly absorbable calcium in the
form of calcium citrate.
You shouldn’t eat more than half a dozen medium size oranges a day because they
do contain some natural sugars, but if like most people, you only eat one to three a day
you’ll be absolutely fine.
I recommend eating half an orange or a whole orange with three or four meals a
day.
SELENIUM AND BRAZIL NUTS
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In the steamy, wild rainforests of Brazil, the local castaneros scour the forest floor
searching for pods full of brazil nuts.
They search keeping one eye ever upwards. The heavy pods crash from the majestic
brazil nut tree to the ground with tremendous force.
The castaneros personal risk could be at great personal benefit to you because brazil
nuts are one of the few reliable sources of selenium and selenium has been shown to
significantly reduce the risk of various cancers and heart disease.
Selenium is an essential trace mineral which works in combination with vitamin E

to enhance the function of the body's immune system.
In a 1996 study by the Arizona Cancer Center a dose of 200 micrograms of selenium
a day was shown to lower the risk of cancer by 37%. The chance of dying of cancer
reduced by 50%.
There is a very simple way of getting enough selenium in your diet.
Make use of the fearless work of the Brazilian castaneros and eat 2-4 brazil nuts a
day.
Each brazil nut contains around 80 mcgs of selenium and they taste great.
So for selenium and glorious health add 2-4 brazil nuts a day to your breakfast.
ALMONDS
Almonds are high in good fats and vitamin E.
They are also high in calories so you should limit your intake to about 20 almonds a
day.
LUTEIN AND RED PEPPERS (RED CAPSICUM)
Red peppers and greens are both high in an antioxidant called lutein.
Lutein is an essential part of your eye pigment.
A diet high in lutein could reduce your risk of macular degeneration and cataracts.
I recommend a few slices of red peppers (red capsicum) with every meal.
You could also have spinach or other greens.
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BERRIES
Humans probably evolved eating plenty of berries.
Wild berries are often tart and high in vitamin C and other nutrients.
Nevertheless, our domesticated berries are still high in nutrition, especially

antioxidants and make an excellent food source.
SOUP
Soups make for more easily absorbed nutrition and help fill you up with fewer
calories.
The reason.
The main ingredient in soup is water.
Water contains no calories and helps the passage of nutrients through your digestive
system.
Another advantage of soup is the ingredients you can put in that will boil down into
a delicious broth.
Most people won’t enjoy two or three cups of spinach or greens but if you put them
into soup they boil down to nothing.
The nutrition is still there but with a few natural herbs and flavouring it now tastes
delicious.
You can also safely reheat vegetable soups and eat them later, at work or when
you’re short on time.
FIBRE, CONSTIPATION, BANANAS AND CORN
You need to limit your intake of bananas and corn because they are high on the
glycemic index.
If you follow this diet plan and eat plenty of foods on the pig out freely list, take
vitamin C and fish oil capsules you should never suffer constipation.
But just as a piece of health advice if you are constipated eat a couple of cobs of corn
or a couple of bananas on an empty stomach and you should get relief.
Adding a vigorous dose of vitamin C in water (1000mg to 2000mg), and a capsule or

two of fish oil (1000mg each) will also help.
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So will drinking a few glasses of water.
I should repeat though that if your diet follows this program you shouldn’t get
constipated.
If you do I recommend seeing your doctor. You may have some other problem.
YOGHURT AND YOUR INTESTINAL FLORA
Low fat yoghurt with no added sugar is an excellent source of “good” bacteria for
your digestive system.
Acidophilus and bifidus bacteria are essential for healthy digestion of food and
quality yoghurts contain both these allies to your health.
The galactose in yoghurt also helps feed these beneficial bacteria keeping them alive.
The “good” bacteria in yoghurt may also help reduce the symptoms of various
allergies.
You could consider eating low fat unsweetened yoghurt as a dessert instead of ice
cream.
I recommend eating yoghurt at least three times a week but limit your consumption
to around 150g or less a day.
You can eat 150g of yoghurt every day if you like.
150g would be about one sixth of the average 1kg tub. So a full tub would last you a
little less than a week if you were the only person eating the yoghurt.
A little added fruit in your unsweetened low fat yoghurt is all right too. Added
berries are especially good.
If you are lactose intolerant and unable to eat yoghurt I recommend you take a
tablet containing acidophilus and bifidus at least twice a week.
ARTHRITIS, GLUCOSAMINE AND CHONDROITIN SULPHATE
Gelatine is one of the essential building blocks for your cartilage, ligaments, tendons
and connective tissue.
Many forms of arthritis could be due to insufficient nutrients to build these essential
components of our joints.
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Traditionally we boiled down our bones and the joints went into the broth. It
doesn’t hurt to eat the joints and tendons in your organic chicken or turkey.
Gelatine may or may not be absorbed by your body but the major components of
gelatine, glucosamine and chondroitin sulphate are readily available at your local health
food store.
Many people take a little glucosamine and chondroitin sulphate every week to
ensure their joints are getting enough and as a precaution.
Fish oil supplements, plant based omega 3 supplements and adequate magnesium
(which you can get in sea minerals) should also help reduce the inflammation of arthritis.
RAW PINEAPPLE AND BROMELAIN
Raw pineapple contains a natural anti-inflammatory called bromelain.
Many elite athletes eat raw pineapple after competition and training to reduce the
inflammation of their joints and muscles.
Pineapple is a little higher on the glycemic index so go easy, just a few pieces at a
time.
FOODS TO LIMIT OR AVOID ALTOGETHER
Avoid eating foods high on the glycemic index like potatoes, french fries, white rice,
breads, pastries, sweets, doughnuts, breakfast cereals, ice cream, dried fruit and ripe
bananas.
Also avoid all deep-fried foods and foods high in trans-fatty acids. Trans fatty acids
can be found in nearly all pre packaged foods with vegetable oil on the ingredient list.
Unfortunately bread, pastries and pizza usually contain trans-fatty acids from the
hydrogenated vegetable oil used in their manufacture.
So you will probably have to avoid bread products unless you make your own with
extra virgin cold pressed olive oil.
Even if you do make it yourself, bread is still very high on the glycemic index and
should be seriously limited.
To reiterate avoid hydrogenated vegetables used in deep frying and in many

prepackaged foods.
On the packet hydrogenated vegetable oils will just be listed as “vegetable oil”.
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Take the time to read the ingredients on packets and avoid the products
containing vegetable oil.
DRINK WATER NOT SODA (SOFT DRINK)
Soda is full of sugar.
When you’re thirsty your body is craving water, not soda.
The sugar in one can of soda is enough to send your blood glucose level soaring and
consequently shoot up your insulin levels.
Worse still, soda is high in phosphorous which can reduce your body’s ability to
absorb calcium.
Stick with safe, nutritious water.
SUPPLEMENTS
VITAMIN C
As I previously recommended take 4-6 separated daily doses of vitamin C,

preferably vitamin C with bioflavinoids mixed with calcium ascorbate powder and taken in
water.
VITAMIN E
Vitamin E is an antioxidant which may help prevent heart disease and various
forms of cancer.
I recommend you supplement vitamin E with one or two daily tablets 500IU each.
B COMPLEX
The B complex vitamins help maintain the health of your hair, nerves, skin, blood
cells, immune system, hormonal system and your digestive system.
I recommend taking one B complex vitamin tablet every day. A B complex tablet
from any reputable health manufacturer should be fine.
Many daily multivitamin tablets contain adequate B complex vitamins.
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CHROMIUM AND SWEET CRAVINGS
Insulin receptors require chromium to function properly. Exercise and a high

carbohydrate diet both deplete the chromium in your body.
Chromium deficiency could effect as much as 90% of the adult population.
Chromium deficiency intensifies your sweet cravings and eating foods high in sugar
depletes your body’s stores of chromium, creating a vicious circle.
I recommend a daily supplement of 200mcgs of chromium.
Some high quality daily multivitamins actually have 200mcg of chromium and some
don’t. Read the label carefully.
DAILY MULTIVITAMIN
A high quality daily multivitamin will contain many vitamins and minerals
including B complex vitamins and 200mcg of chromium.
This could save you a lot of messing around with these other two vitamins.
If it contains 500mg or more of vitamin C you can consider that one of your daily
doses.
Take one good quality multivitamin tablet every day.
TRACE MINERALS
As I’ve mentioned before add colloidal minerals like sea minerals to your drinking
water. Add 5ml of sea minerals to every 2 litres of drinking water.
Also consider a trace mineral supplement from a prehistoric vegetable source.
SELENIUM AND BRAZIL NUTS
Eat 3-4 brazil nuts every day as a selenium source.
If you are allergic to brazil nuts take selenium yeast equivalent to 200mcg of
selenium every day.
FISH OIL AND ESSENTIAL FATTY ACIDS
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To ensure you have your daily requirement of essential fatty acids (good fats) I
recommend you supplement with 1-2 1000mg capsules of fish oil.
Cholesterol free fish oil is best. The process of removing cholesterol also removes
many of the contaminants in fish like mercury.
COD LIVER OIL
If you live in an area where there is very little sunshine for part of the year you
could take a cod liver oil tablet once a day as well as a fish oil tablet once a day during the
winter.
Cod liver oil also supplies vitamin D which you could lack without sufficient
sunshine.
WHEY PROTEIN
I recommend you supply at least one fifth of your daily protein requirement with
crossflow, microfiltered (membrane extracted) whey protein.
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21.CLEANING YOUR TEETH
Learning to clean you teeth efficiently and often can significantly improve your
dental health.
Good dental health could also have other health benefits. A mouth full of decaying
teeth and trapped and rotting food particles is unhealthy no matter which way you look at
it.
Avoid toothpastes containing sodium lauryl sulphate which is implicated as a cause

of mouth ulcers.
Fluoride is also suspect. Look for toothpaste free of fluoride if you can.
To brush your teeth use a soft bristled toothbrush which is a size and shape that
allows you to reach all the areas of your teeth easily.
Use enough toothpaste to cover the length of the bristles on your toothbrush and wet
the toothpaste before use.
Place your toothbrush at a 45-degree angle against your gums.
You should actually brush your gums when you clean your teeth. You are trying to
clean just under the gums.
Move your toothbrush back and forth gently in short strokes about the distance of a
tooth.
Brush very gently. It doesn’t take much pressure to remove plaque from your teeth
and a rigorous scrubbing could irritate your gums.
Brush both the outer and inner surfaces of the teeth and the chewing surfaces.
Use the foot of your toothbrush to clean the inside surfaces of your upper and lower
teeth. Use a gentle up and down stroke for this part of your teeth.
Lightly brush your tongue to remove excess bacteria and freshen your breath.
USING DENTAL FLOSS
Flossing is essential for removing the bacteria and food particles between your teeth
that your toothbrush can’t reach.
You should floss at least once a day.
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MORE INFORMATION ON THE BENEFITS OF THIS PROGRAM
BLOOD PRESSURE
IMPORTANT ADVICE: ADVISE YOUR DOCTOR IF YOU ARE ON

MEDICATION TO REDUCE YOUR BLOOD PRESSURE. THIS DIET PROGRAM
CAN REDUCE YOUR BLOOD PRESSURE TO NORMAL WITHIN TWO OR THREE
WEEKS.
If you have high blood pressure you will need to check it once a week or even more
often on this plan.
The reason. Eating a diet with adequate protein, plenty of good fats and
carbohydrates low on the glycemic index can significantly lower your blood pressure to a
healthy level very fast.
You will probably need to taper off your blood pressure medications.
If you are on blood pressure medications it is absolutely essential you tell your
doctor you are going on a special diet and expecting your blood pressure to fall as a result.
Then your doctor can measure your progress and tell you how to taper off your
medication.
So why is this diet program so effective at reducing blood pressure?
This diet and exercise program decreases your body’s production of insulin in two
main ways:
• Eating foods that don’t require so much insulin for your body to process them
(in particular foods that are low on the glycemic index).
• The exercise program and diet will probably increase your body’s sensitivity to
insulin making the insulin it does produce more effective at dealing with blood
glucose.
Why does reducing the level of insulin in the body help to reduce blood pressure?
Insulin can cause high blood pressure in three ways.
• By causing fluid retention
• By increasing the release of norepinephrine, a stimulant similar to adrenaline

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• By making your arteries less elastic
! Fluid Retention
Excess insulin causes your kidneys to retain too much salt in your bloodstream
instead of excreting it out of your urine and faeces.
Your kidneys will then retain excess fluid to dilute the excess salt in your
bloodstream.
Retaining excess fluid increases the amount of blood in your body which drives up
your blood pressure.
Reducing the insulin levels in your body can cause the loss of excess fluid in a few
short weeks reducing your blood pressure dramatically to a healthy level.
! Increased Norepinephrine
In a process that is still not completely understood by modern medicine excess

insulin increases the release of norepinephrine.
Norepinephrine is similar to adrenaline in its effects.
Norepinephrine is milder than adrenaline but in a similar way to when you

experience a shock, norepinephrine raises your blood pressure and increases your heart
rate.
Reducing your insulin to a healthier level with this diet and exercise program should
also reduce the excessive release of norepinephrine thus decreasing your blood pressure.
! Less Elastic Arteries
Excess insulin stimulates the smooth muscle cells on the walls of your arteries to
enlarge.
This growth makes your artery walls thicker and stiffer and decreases the volume
inside your arteries.
Your heart has to work harder to push the blood through these thinner, stiffer
arteries. This also increases your blood pressure.
Reducing your insulin to a healthy level should also allow the muscle cells in your
arteries to return to normal over time, again reducing your blood pressure.
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CHOLESTEROL
First a very simplistic explanation to help you get a basic understanding of

cholesterol.
Your body makes seventy to eighty percent of the cholesterol in your blood. Only
twenty to thirty percent of the cholesterol in your body comes from your diet.
So why does your body produce excess cholesterol?
Cholesterol is part of the structural framework for every cell in your body.
When your body is producing excess insulin this stimulates the production of excess
cholesterol.
Your body is producing the excess cholesterol so it can make the new cells needed to
store fat.
What stimulates the body to produce excess insulin and go into fat storing mode?
Foods that convert quickly into glucose in your body (foods high on the glycemic
index) stimulate the production of insulin to regulate your blood glucose level.
Too much of this type of food (high on the glycemic index) means the release of too
much insulin which puts your body into fat storage mode.
This fat storage mode produces too much cholesterol.
So eating a diet low in cholesterol won’t significantly reduce your blood cholesterol
levels.
Eating food low on the glycemic index (pig out freely foods for example) should have
a more positive effect.
Now I’ll go into a more accurate, detailed explanation.
Without cholesterol you would die.
93% of your body’s cholesterol is actually inside the cells of your body. Only 7% is
circulating around in your blood.
When your diet is low in cholesterol your liver produces more. When your diet is
rich in cholesterol your liver produces less.
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This is why eating less cholesterol will have little effect on the level of cholesterol
in your body.
Unfortunately cholesterol levels are regulated inside your cells. Your body does not
regulate the level of cholesterol in your blood.
Excess cholesterol in your blood can contribute to the clogging of arteries.
Your body regulates the level of cholesterol in your cells, not in your blood.
There are two kinds of cholesterol, LDL the “bad” cholesterol and HDL the “good”
cholesterol.
LDL cholesterol, the “bad” cholesterol, is fine and essential in your cells. It only
causes problems in your blood.
LDL cholesterol is either made in your cells or LDL receptors gather the cholesterol
into your cells from your bloodstream.
If your cells are producing more cholesterol they will gather less cholesterol from
the blood.
If your cells are producing less cholesterol they will gather more cholesterol from
the blood.
So what causes your cells to produce too much cholesterol.
One guess.
Excess insulin.
Insulin stimulates a hormone called HMG-CoA reductase which controls the

production of cholesterol in the cells.
Reducing your insulin to a healthy level with this diet and exercise program should
also reduce the levels of LDL or “bad” cholesterol in your blood.
HDL or “good” cholesterol takes cholesterol from your tissues including the lining
of your arteries and sends it back to your liver.
This could obviously reduce the chance of your arteries being clogged.
So you want a higher level of HDL or “good” cholesterol in your blood.
You also want a lower level of LDL or “bad” cholesterol in your blood.
As a basic guideline:
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• Keep your total cholesterol divided by HDL cholesterol below 4
• Keep your LDL cholesterol divided by HDL cholesterol below 3
• The ideal level of overall blood cholesterol is probably around 180mg/dl to

200mg/dl. A blood cholesterol level too high or too low can be hazardous.
Eating enough essential fatty acids or “good” fats like those found in fish, eggs,
almonds, macadamia nuts and extra virgin cold pressed olive oil can help your body
produce more HDL or “good” cholesterol.
SUMMARY OF CHOLESTEROL
So as a summary, eat foods low on the glycemic index like the pig out freely foods.
This should help decrease your level of insulin and in turn your levels of LDL or
“bad” cholesterol.
Make sure you eat plenty of good fats like those found in fish, eggs, almonds,
macadamia nuts and extra virgin cold pressed olive oil to help your body produce more
HDL or “good” cholesterol.
SECRETS TO LOSING FAT
EXERCISE FOR 30 TO 60 MINUTES AT A TIME
Fat burning begins after about 20 minutes of exercise and will continue even after
you stop exercising.
After 45 minutes of heavy exercise your body can begin to release the stress
hormone cortisol; a negative effect we want to avoid.
So 10 to 20 minutes of strength building exercise followed by 20 to 25 minutes of

aerobic exercise is about right.
Another 10 to 15 minutes of light warm up and cool down exercises are also
recommended and shouldn’t stimulate the release of cortisol.
HOW HARD SHOULD I EXERCISE?
Your level of exercise should be intense enough so that although you could hold a
conversation you probably wouldn’t want to.
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You should never be gasping for air.
Your body requires plenty of oxygen to burn fat molecules which are quite dense.
Without oxygen your body will have to burn sugar instead of fat. Be sure to breathe
deeply and exercise well within yourself.
DEEP BREATHING AND FAT BURNING
As I just mentioned your body requires oxygen to burn those dense fat molecules.
This is one of the reasons I recommend the exercise walking in circles.
Walking in circles teaches you good basic deep breathing control which you can use
any time you feel stressed.
Deep breathing will help you calm down your system; help you feel more relaxed.
Deep breathing will also help get oxygen into your body which could help you to
burn fat.
WHY NOT EAT BREAKFAST BEFORE I EXERCISE?
As soon as you start exercising, your body will send blood to your extremities so
anything you eat before exercise will remain mainly undigested.
If you must eat before exercise, eat something easy for your body to digest.
Perhaps a combination of whey protein drink, lettuce and half an orange.
But it really is better to exercise on an empty stomach.
Drinking water is an excellent idea before, during and after exercise.
EAT AFTER YOU EXERCISE
How to get your body to turn food into energy instead of fat.
Exercise and especially strength building exercise effects an enzyme called glycogen
synthetase.
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One and a half to two hours after exercise your body uses this enzyme to help
convert food into short term energy.
So food you eat 90 minutes to two hours after exercise is more likely to be turned
into energy rather than fat.
So how can you make the most of this chemical change in the body after exercise?
• Eat your breakfast after exercising. Your body will turn most of the food into
energy instead of fat.
• If you know you’re going to eat a meal higher in carbohydrates or sugar (e.g. a
special occasion) try to exercise an hour or so before the meal. Again more of
the food you eat should be turned into energy instead of fat.
Remember that up to two hours after exercise your body turns more food into
energy.
EXERCISE AND HUMAN GROWTH HORMONE
Two of human growth hormone’s functions in the body are to turn fat into energy
and to build muscle.
There are two simple, natural ways of increasing your body’s natural production of
human growth hormone:
• Getting a reasonable amount of good quality sleep. Human growth hormone is

released while you sleep.
• Exercise that breaks down muscle tissue can stimulate the release of human
growth hormone. Strength building exercise works best.
MUSCLES CAN BURN FAT
One kilogram of active muscle can burn over 100 calories every day.
The best way to build fat burning muscle is by performing strength building
exercises.
THE ESSENTIAL FIVE MINUTE WORKOUT.
Sometimes you just don’t have the time to do a full strength exercise and aerobic
workout. Or you may be suffering from the early stages of the flu or a cold.
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There is a simple and quick workout you can do that will take less than five
minutes but keep your body in good condition till you can exercise properly again.
• First do the two Yoga exercises ten times each.
• Then do the three exercises Crunches, Push-Ups and Squats. Do each with 50 to
100 repetitions or whatever number of repetitions you have currently worked up
to.
• Now do the six Stretches listed above.
In the long term this workout will be inadequate as it omits the essential aerobic
workout that you need to burn fat and gain overall cardiovascular fitness.
But if you are going hiking or walking or if you just don’t have sufficient time on a
certain day you have no excuses. Anyone can find five minutes to do this workout.
I would recommend doing the whole workout described earlier in this program at
least five, preferably seven days a week.
If you do have one or two off days do the Essential Five Minute Workout as a
substitute on those days.
ADVANCED STRENGTH EXERCISES.
Before you go rushing off to a gym to improve your muscular physique there are a
few other adaptations you can make to the basic strength exercises to increase their
difficulty.
Remember that to stimulate the release of human growth hormone you must
exercise your muscles to the point of tissue breakdown.
You can reach what I call the basic level of fitness, which is about fifty repetitions of
each strength exercise and around twenty minutes of light jogging and be happy with that
or you can work towards a higher level of fitness.
Either approach is fine.
Keep in mind that aiming for tissue breakdown will probably also release your
body’s stress hormone cortisol.
Cortisol can actually break down muscle and have a detrimental effect on your
health.
Try to find a healthy balance and don’t become completely body obsessed.
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The advanced exercises:
1.Crunches.
You can make crunches more challenging by holding the weight of a dumbbell or
some large unopened cans of food on your chest while you do the crunches.
You can also elevate your legs or do a combination of both.
One friend of mine forces his girlfriend to do crunches while he holds her up by the
ankles. I’m not sure how healthy this is for their relationship but it certainly builds strong
abdominal muscles.
2.Leg raises (on your side).
You can place ankle weights to your legs to make this exercise more difficult.
3.Push ups.
Elevate your feet on a coffee table, bed, dining table or any other stable platform.
The higher your feet are the more difficult the push-ups.
I have friends who actually do handstand push-ups. This requires a tremendous

degree of strength to do more than two or three repetitions.
4.Leg raises (on your back).
Again you can place ankle weights on your legs to make this exercise more
challenging.
5.Squats to squat jumps.
After squatting down jump up vertically as high as you possibly can.
Land as gently as possible by using your feet and knees to cushion your return to
earth. Standing on a soft surface like an exercise mat will also help.
If you can do 100 squat jumps your legs will look like tree trunks. Well maybe they
won’t but they’ll feel like they’re as strong as tree trunks.
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INCREASING YOUR METABOLISM
With a higher metabolism you can burn fat all day, even when you sleep.
The best way of increasing your metabolism is a combination of a higher protein

diet and moderate exercise.
A meal high in protein can increase your metabolism by up to 30% compared to a

meal high in carbohydrates which would only increase your metabolism by around 4%.
The one hour to glorious health diet program ensures you get enough protein and
that you do sufficient strength building exercises.
WILL EXERCISING MORE OFTEN HELP?
Exercising twice in one day will help you burn more fat and gain more fitness as
long as your body recovers sufficiently from one exercise session to the next.
If you feel listless, lack energy constantly and you have chronically sore muscles you
may be training too much. Cut back to 5 to 7 workouts a week.
If you do choose to do a second workout during the day don’t feel too confined.
First of all just staying active during the day will help you burn fat and gain fitness.
Walk up stairs instead of taking a lift.
Park at the far end of the carpark at the shopping centre and walk in.
Walk you children to school instead of driving them.
Walk to work.
If you want to go to a dance class or play a sport you enjoy that would be perfect.
If you want to repeat the morning workout you can do that too.
The best time for a second workout is around six hours before you plan to go to
sleep. This will help your body go into a recovery cycle that will help you fall asleep.
Try to avoid strenuous exercise three hours or less before you go to sleep. Strenuous
exercise too close to bedtime could make it hard for you to get to sleep.
But don’t get paranoid. Feel free to exercise and enjoy yourself.
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STRESS
Too much stress releases the stress hormone cortisol.
Cortisol can cause the breakdown of muscle tissue and less muscle makes it harder
for you to lose fat.
Once you’ve reached a good basic level of fitness, exercise will create less stress in
your body. You’ll cope with ease.
But reaching that basic level of fitness will actually increase the level of stress in
your body.
This is just one of the reasons I keep advising that you build up your exercise
program slowly and give your body a chance to adapt.
Excess stress, illness and injury are the enemies of good health and fat loss.
FATIGUE
If you change your diet rapidly from a high carbohydrate diet to this diet program
you could feel fatigued for a few days.
It takes a few days for your body to change the enzymes in your body to adjust to
the new content of your diet.
Once this change has taken place you should find your energy increases to a level
higher than on your old diet.
KETOSIS
If you start to develop bad smelling acetone type breath and suffer from a little
sleeplessness you are probably in a state of ketosis.
Partially burned fat by-products are called ketones.
Your body burns these ketones for energy or disposes them in your breath (which
explains the strange taste in your mouth and the acetone smell on your breath).
Your body also passes them out in stools or passes them out in your urine.
This is actually exciting.
It means your body is full on burning fat and trying to get rid of the by-products.
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To eliminate the bad taste and bad breath drink plenty of water. You should
drink over 2 litres of water every day.
This will allow you to lose the ketones in your urine instead of through your breath.
To reduce sleeplessness you can increase your carbohydrate intake a little during
the day.
This should slow down the ketosis enough so you can sleep better.
I would suggest eating a couple of extra oranges a day, maybe some more grapes
and the odd carrot.
Don't get carried away though. The ketosis will probably slow naturally anyway.
In the short term (one or two days) ketosis is an alright for your health and your
diet. You are now burning fat, your insulin sensitivity is rising, and your general internal
body health is improving.
If you check your weight you should be in for a pleasant surprise.
Having said that, this diet and program is NOT designed to induce ketosis.
Ketosis is caused by insufficient carbohydrate in your diet.
If you stay in ketosis for weeks or months your fat cells will adapt and learn to hold
onto fat more efficiently.
So take the time to analyse your eating and adjust your carbohydrate intake
upwards (eat more fruit and vegetables).
Remember you want a balance of protein to carbohydrates.
About 1.3 times as much carbohydrate as protein (in calories or grams).
Or in terms of food quantity, twice as many fruit and vegetables as animal protein.
Just one word of warning. Ketosis is dangerous for people suffering with type 1
diabetes (juvenile onset diabetes).
On the other hand keotosis is perfectly safe in the short term for people with type II
diabetes (adult onset diabetes).
For optimum fat burning you want to sit near the edge of ketosis for as long as
possible.
But you should actually avoid full on ketosis.
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EATING OUT
If you eat out you can still follow this diet program. Simply order either grilled fish
or meat with a salad. Ask for extra salad if you get hungry.
Remember to ask for no dressing on the salad and no mayonnaise.
Don’t eat anything deep-fried. Avoid french fries especially.
Avoid eating potatoes too. If you really want you could have one very small potato.
Preferably hold the sour cream.
SWEETENERS
You should avoid sugar, honey and other sweeteners which convert rapidly into
glucose in your body stimulating the release of insulin.
A sweetener you can use safely is stevia. Stevia is a leaf extract, with many health
benefits as well as being a powerful sweetener.
Being a leaf extract it has almost no calories.
It may seem expensive but a very small amount of stevia will significantly enhance
the sweetness in your foods.
BLOW OUTS
Once you’ve been eating strictly according to this plan for five or six weeks and
achieved good health you may be able to have the occasional blow out.
One or two meals a week won’t do much harm as long as you don’t go overboard
with carbohydrates high on the glycemic index and sugar laden foods.
Listen to your body. If you suffer ill health after a blow out your body is telling you
something.
After a blow out you can ensure you stay in fat burning mode by being strict with
your eating habits the next few days.
For three days or so after a blow out stick to eating mainly carbohydrates on the pig
out freely list as well as your usual protein and fat intake.
Strangely enough the odd blow out can actually help your fat burning goal.
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Your body will only stay in fat burning mode for so long before it begins to believe
it must be starving to death.
At this point the body will become more efficient at using energy.
The odd blow out can actully trick your body into believing there’s an abundance of
food and keep it in fat burning mode longer.
THE GRADUAL DIET CHANGE
You can change your diet gradually if you like. Just gradually increase the portion
of good foods and reduce the portion of bad foods.
For example if you eat a lot of potatoes you could your diet by reducing the potatoes
you eat by 30% and increasing the lettuce or broccoli you eat by 40% or 50%.
Over a period of a few weeks you could eliminate or reduce the potatoes to a
reasonable level (say half a potato a day).
You'd hardly notice.
Just keep substituting till your carbohydrate intake is mainly carbohydrates low on
the glycemic index.
PLANNING YOUR MEALS
It pays to have a plan for the meals you’re going to eat at least a week ahead.
You’ll probably need 10 or 12 recipes you really like. You can experiment with
foods and different combinations till you find those you enjoy.
It’ll probably take trying 50 recipes to develop 10 you and your family actually
enjoy.
Don’t expect miracles overnight. This will take you time.
Also plan for where you will eat out so you’ll always have some healthy options.
Plan for your lunches at work.
Take boiled eggs, lettuce, tomatoes, red peppers, carrots, pre-cooked broccoli and
protein drink with you so you’ll be able to eat well.
Remember to plan about 5 meals a day or a meal every 3 or 3 and a half hours.
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PREPARE TWO MEALS AT ONCE
You can save plenty of time by preparing two meals at once.
For example, as you prepare your breakfast also put the food for your next meal in
a lunch box ready to take to work.
If you follow my food choice guidelines to the letter many of the basic items will be
the same like some carrot, red peppers, broccoli or orange, tomato etc.
So you can prepare those food items for two, even three meals at once.
Personally, I boil up eggs in quantity and keep them in the fridge ready for use.
Eggs can last up to a week in the fridge once boiled.
Again this saves time.
EAT AT A DINNER TABLE
Encourage yourself to eat properly when you eat.
Set the table and fill your plate with the right foods then sit down and take the time
to eat them with your full attention and enjoyment.
If you’re at work try to set aside a time and place to eat properly.
Really chew your food. Chewing stimulates saliva which aids in digestion.
Don’t watch television or read. Just concentrate on enjoying your meal.
Be aware of what you’re eating. Imagine all the good this excellent food is doing in
your body.
Feel proud of yourself for giving your body the nutrition it really needs.
FOOD AND ITS EMOTIONAL MEANING TO YOU
How do you feel about food?
Do you think of it as delicious?
Nurturing?
Comforting?
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Devine?
These feelings are emotionally based. They have little to do with satisfying your
hunger.
Chocolates and other sweets are often given as gifts to show love, affection, even
admiration.
Food is often given to us a reward when we’re children.
But it’s rarely healthy food.
You don’t hear a parent say, “Clean your room and I’ll give you this lovely stalk of
broccoli.”
We associate certain actions with food.
We associate certain places with food.
We can associate eliminating negative feelings with food.
We try to relieve stress with food.
We can even associate eating with relieving depression.
But then gaining weight after over eating can make you feel worse about yourself;
feel even more depressed.
Learn right now there is one primary reason for eating food – to enhance and
maintain your health.
Give serious thought to everything you eat or even consider eating before you put it
anywhere near your mouth.
If you remember the story of Pavlov’s dogs Pavlov would ring a bell before he fed
the dogs in his experiment.
Before long all he would have to do is ring the bell and the dogs would salivate.
Being animals they were preprogrammed in their actions.
Stimulus, then response.
But there is a major difference between humans and animals.
Between the stimulus and the response we have a choice.
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We can choose to eat that junk food or we can choose to eat something nutritious.
Whatever your trigger is leading to your poor eating habits you need to interrupt it.
Choose other behaviours over eating.
Choose to go for a walk.
Do some reading.
Hire a video.
Plan a healthy meal instead of eating junk.
Take a shower. Make it cold if necessary.
Plan to keep yourself busy between meals.
Plan five meals a day.
When you eat do nothing but eat.
Remember food is one of the most powerful hormone controlling drugs known to
man.
Eating is way too important to be considered as pure recreation.
Eat to enhance and maintain your health.
PUTTING YOUR DIET INTO PRACTICE
Plan the protein portion of your meal first.
I’ll assume in this example you fall into the category of people who need about 90g
of protein a day or 18g a meal.
Most of the people on this program will fall into that category.
So you need 18g of protein.
BASIC MEAL
With each meal have:
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• Approximately 18g of protein (see the table below).
• Some broccoli, an orange or half an orange or both for calcium.
• Half a tomato or more or some cherry tomatoes for lycopene.
• As large a portion of red peppers (red capsicum) as you like for lutein.
• One third of a medium carrot for beta-carotene.
• Plenty of pig out freely foods like lettuce, celery, cauliflower, greens, asparagus,
mushrooms, cabbage, radishes, cucumber.
• Add a little fruit from the pig out freely list if you wish. One or two apricots, a
few slices of apple or half a dozen berries. You can have one portion (in
brackets) of one fruit on the pig out freely list on top of your ½ orange.
• Eat 3 brazil nuts with your breakfast, with other meals eat 3 to 7 almonds or
macadamia nuts.
• You can add one other food on the extra food list (see the table below). The
portion you can have with your meal is also listed.
PROTEIN SOURCES OF 18G.
Fish 100g
Salmon 90g
Egg 3 eggs (6g of protein each egg)
Egg whites 5 eggs (4g of protein each egg white)
Meat 75g
Turkey 90g
PIG OUT FREELY category of foods.
Broccoli
Tomatoes
Capsicum (green or red peppers)
Lettuce
Celery
Spinach or greens
Asparagus
Cauliflower
Garlic
Ginger
Mushrooms
Cabbage
Green beans
Snowpeas
Zucchini
Spring (green) onions
Parsley
Radishes
Shallots
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Brussel sprouts
Bok choi
Cucumber
Alfalfa sprouts
Oranges (1/2 medium)
Apricots (2 medium)
Berries (½ cup)
Apples (1/2 medium)
Plums (1 medium)
Cherries (10 whole)
Grapefruit (1/2)
EXTRA FOOD (1 only each meal)
Vegetables
Beans (kidney beans or navy beans) 1/3 cup
Chickpeas 1/3 cup
Carrots 3 medium
Lima beans and red beans 1/2 cup
Okra 1 cup
Onions ¾ cup
Parsnips ½ cup
Peas ¾ cup
Pumpkin 1 cup
Rhubarb 2 cups
Sauerkraut 1 ½ cups
Swede 1 cup
Turnip 3 cups
Yams 1/3 cup
Fruit
Apple (cooked) ¾ cup
Avacado 2 medium
Banana ½ medium
Dried Fig 1 dried fig
Cantaloupe 1 cup
Currants 1 cup
Dates 2 dates
Grapes 1 cup
Guava 1 ½ medium
Honeydew melon 1 cup
Kiwifruit 1 ½
Limes 2 medium
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Yoghurt
Low fat unsweetened yoghurt 75g
Grains, cereals and other foods to really limit or avoid

Bagel ½ medium
Biscuit 1 medium
Bread 1 slice
Chocolate 25g (6 small pieces)
French-fries 7 chips
Ice cream 65g
Muffin ½ muffin
Pancake 1 x 100mm (4’) diameter
Pasta ½ cup
Pita bread ½ pocket
Porridge (no added sugar, honey etc) ½ cup
Rice (brown or white) 1/3 cup
Tortillas 2 shells
Waffle ½ x 175mm (7’) diameter
So to explain in more detail with three of your five meals during the day you choose
one of the foods on the extra food list and add it to your meal in the portion size
described.
You might feel less deprived if you’re allowed to eat a few “forbidden” foods even if
you can only have a tiny quantity.
But if you find you just can’t stop and you binge out then you’ll probably have to
eliminate that food from your diet altogether for the time being.
If you really want to lose fat fast you should consider cutting out these extra foods
altogether anyway till you’re down to a weight you’re happy with.
If you’re healthy with no excess fat and you exercise regularly you have a much
wider margin you can work with.
The more you follow the basic diet rules the more you can afford to break them.
HUNGER
Don’t go hungry. You can eat as much as you like on most of the foods on the pig
out freely list.
You should also drink plenty of water.
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If you’re still hungry eat some food high in protein like fish and maybe a few
almonds.
Contrary to what you may have heard before hunger is not helpful in losing weight.
If you go hungry too long or too often you’re body will go into a kind of starvation
mode where it will turn as much food as it can into fat.
Try to eat five meals a day and have a good mix of carbohydrate (40%), protein
(30%) and fat (30%) in every meal.
To do this you stack your plate up with foods on the pig out freely list like lettuce,
broccoli and red peppers (capsicum), add a little carrot and maybe a tiny portion of sweet
potato.
Then add your protein. Maybe 100g of grilled fish. Or a boiled egg and a drink of
whey protein.
And add some nuts like three brazil nuts or half a dozen almonds.
If you’re still hungry when you’re finished eating have some more lettuce and
broccoli.
You could also have some low fat unsweetened yoghurt (about 150g) as a dessert.
Mixing carbohydrates, protein and fats should significantly reduce your food
cravings.
If you find you’re still craving sweets you may be suffering from chromium
deficiency.
You should supplement with 200mg of chromium every day. See the section in this
book on chromium.
FOOD SHOPPING
Food shopping is a crucial key to achieving glorious health.
Unless you are growing your own food (which I recommend you do if it’s at all
possible) you’ll have to shop for food.
If you don’t buy it you can’t eat it.
When you go out to shop you’ll have to invest some time in searching out the new
foods you’ll be eating.
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Invest time in the fruit and vegetable section of your supermarket or your
greengrocers. Check out your local health food and organic food shops.
Go through your fridge, pantry and cupboards and throw out all the food you
shouldn’t eat.
When you shop replace those foods with food you should be eating.
That will be mainly vegetables, fruit, fish, a little meat, eggs, brazil nuts, almonds,
macadamia nuts (unsalted) and cold pressed extra virgin olive oil.
Take some time to find a quality whey protein (crossflow microfiltered membrane
extracted whey protein isolate). If you can’t find it at a store nearby you can order an
excellent whey protein from the web site www.fatwars.com.
DRINK WATER
Drink water before meals, during meals, after meals, when you’re exercising when
you’re resting, when you’re working when you’re playing.
Drink till you float.
Then drink some more.
Water is essential for health.
Water also helps to curb your appetite naturally.
TAILORING YOUR OWN PROGRAM
One hour to glorious health is designed to give you step by step guidelines to eating
and living in a healthy way for the first 60 to 90 minutes of your day.
It is not a straight jacket.
You can experiment a little.
You could do walking in circles only once during your exercise program or even do
some other form of relaxation exercise like meditation or tai chi.
You could do your stretches after you’ve jogged gently on the spot for a couple of
minutes to warm up your muscles. You could do more stretches immediately after your
jogging.
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You need to find a balance that suits you and your body.
Just remember to do some form of strength building exercises and some form of
aerobics exercise and to exercise for over 30 minutes if you want to burn fat and gain long
term fitness.
SHOULD I WEIGH MYSELF?
In the long term you will lose weight if you’re carrying fat but in the short term
weight can be an unrealistic measure of progress.
Early in this program you should lose fat but you will also be putting on more
muscle.
So your body composition could be a lot healthier even though your weight hasn’t
changed too much.
You could measure your waist or better still get an item of clothing that doesn’t fit
you and try it on a regular basis.
Those old jeans might not make it over your legs when you start, then they might
not make it over your thighs.
Then you’ll get them on but be unable to zip them up.
Then you’ll zip them up but they bulge.
Eventually they’ll fit perfectly.
If you really do want to weigh yourself try to do it every three weeks to get a more
accurate picture of your overall progress.
If you’re carrying a lot of fat you will lose it on this program so your weight will go
down.
INSULATING YOURSELF FOR AN HOUR
It’s essential that you take your one hour of glorious health seriously. Do everything
you can to insulate yourself from the outside world for sixty minutes.
Interruptions will make this one hour program difficult to complete properly.
Your family should either participate in your daily routine or learn to respect it.
Your physical and emotional health are important.
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Pull your phone out of the wall and turn off your mobile phone if you have to. It’s
only an hour, people will call back.
I am a great fan of goal setting but it’s my opinion you should start looking at your
business and daily goals after you’ve exercised and eaten.
Your one hour of glorious health is time for you and your family.
DAILY PROTEIN REQUIRED ON THIS PROGRAM
The following is a more sophisticated table to calculate your daily protein

requirement in grams based on your height.
The table also includes your ideal weight based on height. The table assumes a man
at the ideal weight will have a body fat percentage of 15% and a woman 22%.
WOMEN
Height Ideal weight(kg) (pounds) Daily protein(grams)
4’9” 51kg 112lb 66g
4’10” 52 114 67
4’11” 53 116 68
5’ 54 119 70
5’1” 56 123 72
5’2” 57 125 73
5’3” 58 128 75
5’4” 59 131 77
5’5” 61 134 78
5’6” 62 137 80
5’7” 64 140 82
5’8” 65 143 84
5’9” 66 146 85
5’10” 68 149 87
5’11” 69 152 89
MEN
Height Ideal weight(kg) (pounds) Daily protein(grams)
5’1” 59kg 131lb 84g
5’2” 60 133 85
5’3” 61 135 86
5’4” 63 138 88
5’5” 64 140 89
5’6” 65 143 91
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5’7” 66 146 93
5’8” 67 149 95
5’9” 69 152 97
5’10” 70 155 99
5’11” 72 158 101
6’ 73 162 103
6’1” 75 166 106
6’2” 77 170 108
6’3” 79 174 111
The table is based on a requirement of 0.75 grams of protein for every pound of lean
body mass which is about right for the level of exercise in this program.
Your protein requirement will vary based on your activity level.
If you were sedentary and didn’t exercise you’d have a protein requirement of
around 0.5 grams of protein for every pound of lean body mass.
If you were an athlete doing two heavy muscle building sessions a week you’d need
around 1 gram of protein for every pound of lean body mass.
If you did light aerobic exercise about three times a week you’d need around 0.6
grams of protein for every pound of lean body mass.
Children over the age of 12 can use the protein charts as if they were adults.
From the age of 2 to 12 children need from 45g to 70g of protein a day depending on
their level of activity.
A very active child would need around 70g a of protein a day.
EICOSANOIDS AND MIRACLE CURES
Eicosanoids are a group over 100 natural regulating substances that control nearly
all of your body’s functions.
Keeping your eicosanoids in balance is essential to good health.
Many illnesses can mysteriously disappear when your eicosanoids fall into balance.
And eicosanoids are almost completely controlled with your diet.
There are three main ways of improving the balance of “good” eicosanoids:
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• Getting enough linoleic acid into your system to make the eicosanoids.
The way you do this is by influencing an enzyme called delta 6 desaturase.
Eat adequate dietary protein, limit your intake of trans-fatty acids and limit your
intake of alpha linoleic acid found in walnuts, canola oil, linseed oil, flaxseed oil and
soybean oil.
• Excess insulin stimulates the production of “bad” eicosanoids so limit your

body’s release of insulin by eating foods low on the glycemic index.
• Decrease your intake of arachadonic acid. Too much arachadonic acid can
stimulate the production of “bad” eicosanoids.
PROTEIN TO CARBOHYDRATE RATIO AND EICOSANOIDS

WARNING: DON’T OVERLOOK THIS VITAL INFORMATION!!
If you get nothing else out of this book you need to understand this.
“Good” eicosanoids are one of the most powerful enhancers of good health known to
science.
To produce “good” eicosanoids you need to eat a good balance of protein and
carbohydrate.
In his highly researched range of Zone diet books Dr Barry Sears recommends an
ideal ratio of protein to carbohydrate of .75.
That’s three grams of protein to four grams of carbohydrate.
30% protein, 40% carbohydrate, 30% fat.
The fat is easy and doesn’t have to be in precise proportion.
Just eat a dozen or so almonds a day and take one or two fish oil capsules. Also use
cold pressed extra virgin olive oil in your cooking.
But your protein and carbohydrate do need to be in balance.
There’s no point in worrying about all your micronutrients and vitamins if you
don’t deal with the major issue of macronutrients.
The ratio of protein to carbohydrate will affect your body in such a profound way
that without this balance right you’ll find it almost impossible to achieve good
health.
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There is some degree for error.
The ratio of protein to carbohydrate can vary between 0.6 to 1.
That means you can have a diet as low as 26% protein and as high as 44%
carbohydrate and you should be alright.
A diet higher in protein will also work and is a safer way to err if you really want to
lose fat or you’re particularly insulin resistant.
So up to 35% protein and 35% carbohydrate is still alright.
But if you’re particularly insulin resistant the margin for error drops.
Remember 30% protein, 40% carbohydrate, 30% fats.
Work out your protein requirement and follow the directions for eating in this diet
plan and your ratio should be close to perfect.
Keep in mind that these percentages are based on calories.
Protein sources have more calories per gram than fruit and vegetables which are
high in fiber.
The carbohydrate content of food is calculated by subtracting the fiber content from
the total carbohydrate content of the food.
Assuming you eat carbohydrate sources low on the glycemic index your dinner plate
should be about one third animal protein and two thirds fruit and vegetables.
CALCULATING THE PROTEIN/CARBOHYDRATE CONTENT YOURSELF
If you want to work out your carbohydrate intake yourself you just multiply the
grams of protein you eat by 1.3 to get the grams of carbohydrate you should eat.
Or divide the grams of carbohydrate you want to eat by 1.3 to get the grams of
protein you should eat.
Let me make one thing perfectly clear.
The grams of protein in a food is its protein content not its total weight.
The grams of carbohydrate is the total carbohydrate content of the food minus that
food’s fibre content.
Here are the three calculations that can all end up with a meal in the correct ratio.
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CARBOHYDRATE content – FIBRE content = 1.3

PROTEIN content
PROTEIN content X 1.3 = CARBOHYDRATE content - FIBRE content
(CARBOHYDRATE content – FIBRE content) = PROTEIN content

1.3
FAT RATIO NOT VITAL
Fat sources are very high in calories. Hence the need for only about 10-15 nuts a
day to make up your fat requirement. (The remaining fat will come from your
protein sources.)
As I’ve already said, the fat ratio is not vital.
You need enough good fats to produce “good” eicosanoids but the amount of fat in
every meal is not crucial.
You just need enough good fats in your daily diet.
Eat your three brazil nuts and about ten almonds or 4 macadamia nuts or a mix of
the two every day. Add one or two fish oil capsules and you’ll be fine.
If you’re exercising like an athlete you could have twice this quantity of fat without
any problems.
So there’s a huge margin for error.
But you need to get the protein to carbohydrate ratio right.
With every meal.
That means protein with every meal.
That means carbohydrate with every meal.
Use protein supplements if you have to.
Preferably a quality protein supplement like crossflow microfiltered whey protein

isolate but if you have to take some other supplement.
Just get the right balance of protein to carbohydrate.
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If you have less protein, have less carbohydrate.
If you have more carbohydrate, have more protein.
Be aware of the ratio all the time, every time you eat.
Even if, God forbid, you eat some junk food.
If it’s high in carbohydrates or sugar at the very least balance it out with some
protein.
Some fish or eggs or a protein supplement.
I know I’m getting repetitive so this is the last time.
Never underestimate the importance of the balance of protein and carbohydrate in

your diet.
30% protein to 40% carbohydrate is like the golden rule etched in stone.
FISH OIL CAPSULES, OATMEAL AND HEADACHES
Keeping a healthy balance of the production of your “good” and “bad” eicosanoids
is absoloutely vital to your health.
A good indicator is blood pressure and blood pressure induced headaches.
If your blood pressure is too high you need a higher production of “good”
eicosanoids.
You can bring this about by eating the perfect ratio of protein to carbohydrates.
And eating enough good fats.
And supplementing with fish oil capsules.
This should bring your blood pressure back to normal.
But there is another vital component to a health diet.
The EPA (Eicosapentaenoic acid) in fish oil needs to be balanced with GLA
(Gamma linolenic acid).
Around 50 times more EPA than GLA.
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For most people eating just one or two small servings of oatmeal a week will give
you enough GLA.
Some people don’t need to eat oatmeal at all to maintain an adequate balance of
GLA to EPA.
But if you’re particularly insulin sensitive (a good thing) you could actually end up
with low blood pressure headaches through following this diet program (as I do).
So how do you tell the difference between a headache brought on by low blood
pressure and one brought on by high blood pressure.
If you have an overproduction of “good” eicosanoids you’ll feel pretty good despite
the headache.
You’ll feel alert when you wake up in the morning (as opposed to feeling groggy).
And your stools will be loose or you could even have diarrhea when you go to the
toilet.
If you have these symptoms you probably have a low blood pressure headache.
You may need to cut back or eliminate your intake of fish oil capsules.
You may also have to cut back on the fish you eat, especially fatty fish like salmon.
And eat more oatmeal. Maybe 3-5 servings a week.
If that doesn’t do it you can take a GLA supplement.
500mg of evening primrose oil will give you a dose of about 40mg which is a lot of
GLA.
Too much GLA will result in an overproduction of “bad” eicosanoids which we

want to avoid.
So maybe just one evening primrose oil tablet 2 or 3 times a week till your body is in
balance.
A good indicator of that balance is that your stools float and of course you lose the
headache.
Once your body is in balance you should try to maintain the perfect balance with 2-
7 servings of oatmeal a week.
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OATMEAL
So how do you make oatmeal?
Slow cook oat groats or steel cut oats.
It should take 25 to 35 minutes to cook the oats.
Oat groats and steel cut oats are higher in GLA than rolled oats and reasonably low
on the glycemic index.
The slow cooking also helps your body’s absorption of GLA.
ARACHADONIC ACID
Arachadonic acid is found in meats and especially red meats, organ meats and in
egg yolks.
If you are especially sensitive to arachadonic acid you’ll probably show symptoms
when you eat too much of these foods like minor rashes, dry and flaking skin,
constipation, thin and brittle nails, chronic fatigue, poor sleep and grogginess
getting up in the morning.
Too much arachadonic acid can also have an inflammatory effect making diseases
like arthritis worse.
If this is the case for you eat fish instead of meat and take the yolks out of eggs
before you eat them.
Most arachadonic acid in meat is in the fat so if you do eat meat be sure to trim as
much fat as possible from your meat before you eat it.
Grilling meat will also get rid of some of the fat.
The diet program recommended here in One Hour to Glorious Health should help
your body produce good eicosanoids and bring your body back into balance.
Many of the “miracle” cures experienced on a diet like ours are actually a result of
the body healing itself once the balance of eiconsanoids is returned.
DIABETES
Type one or juveinile onset diabetes is caused by the body’s inability to produce
enough insulin.
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Although this program will help improve your health if you suffer from type one
diabetes you’ll still need insulin injections and ongoing health advice from your doctor.
Type two diabetes or adult onset diabetes is another matter entirely.
Type two diabetes is caused by insulin resistance building in your body resulting in
the body’s production of excess insulin.
Eventually, if the insulin resistance becomes bad enough, your body can no longer
deal with blood glucose efficiently.
The increased blood glucose can cause the progressive degeneration of your eyes,
kidneys, nerves and blood vessels.
Usually though diabetes progresses to the more common diseases like high blood
pressure and cholesterol, heart disease, and obesity.
Eating a diet of foods low on the glycemic index is essential if you’re a diabetic.
A diet of adequate, good quality protein (especially fish) and good fats will also help.
Exercise can also help increase your insulin sensitivity.
People on diabetes medication can return to relatively normal when on a diet and
exercise program like this one so it pays to have regular check ups with your doctor.
As with high blood pressure advise your doctor that you’re going on a special diet
and you expect your insulin and blood glucose levels to return to something like normal.
Your doctor can then check your progress and advise you on how to come off your
medication over time.
ACNE
Acne can be prevented or significantly reduced with a combination of good diet and
excellent hygiene.
Acne is caused by the sebaceous glands in your skin making too much oil.
This excess oil combines with cells lining your sebaceous glands, clogging the pores
in your skin.
Sometimes bacteria can make its way into these clogged pores causing a pimple.
Hormones stimulate the sebaceous glands in their production of oil. This is why the
onset of puberty and other hormonal changes can bring on a bout of acne.
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Insulin and Acne.
Loren Cordain, professor of health and exercise at the Colorado State University
suggests that excess levels of insulin in your body can elevate growth factors and hormones.
This could then stimulate the overproduction of oil and skin cells leading to the
clogging of your pores.
Cordain goes on to recommend a diet of fruit and vegetables low on the glycemic
index and animal proteins like fish and meat.
The diet Cordain recommends is almost identical to the diet in this program.
Hygiene and Acne.
Gentle washing of your face and body with a good quality natural soap and warm
water can prevent the build up of oil in your pores.
Done twice a day this should significantly reduce the incidence of acne.
The quality of the soap you use is critical. It should contain high quality emollients
to replenish your skin.
To learn more about how washing with natural soap can reduce or prevent acne
check out the research paper on acne at the web site www.advancedhygiene.com.
DON’T TOUCH, SQUEEZE OR PICK AT PIMPLES.
This can increase the chance of secondary infection and leave permanent scars on
your face.
SLEEP
Adequate sleep is vital to the health of your mind and body.

During delta sleep blood supply to your muscles is increased which aids muscle
recovery.
Human growth hormone is released in delta sleep. The reduction in production of

human growth hormone is considered one of the primary factors in ageing.
Human growth hormone also helps turn fat into energy and build lean muscle.
Several regulators of your immune system increase during slow wave sleep.
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Even a modest loss of sleep reduces your body's immune responses and increases
the chance of a virus and other diseases.
REM sleep (near the end of the sleep cycle) is essential for transferring short-term
memory to long term memory.
Getting more REM sleep improves your memory and your ability to learn new
skills.
A high percentage of the population is sleep deprived.
So how much sleep is enough?
People in cultures that are free of the demands of a modern industrialised society
typically sleep 10 hours a night.
Alertness significantly increases when eight-hour sleepers who claim to be well

rested get an additional two hours of sleep (10 hours).
Energy, vigilance and the ability to effectively process information are all enhanced
as are critical thinking skills and creativity.
Most people are chronically sleep deprived. Sleep experts agree that the majority of
people would benefit from 60 -90 minutes more sleep than they are currently getting.
To get enough sleep yourself start with small changes by going to sleep 15 minutes
earlier than your regular time.
THERE ARE FOUR GOLDEN RULES OF SLEEP.
1. Get an adequate amount of sleep every night (around 10 hours)
2. Establish a regular sleep schedule (go to sleep and wake up at the same time
every night and morning).
3. Get continuous, uninterrupted sleep by setting up your sleep environment

properly.
4. Make up for lost sleep by going to bed earlier or by napping.
SOME BASIC SLEEP TIPS

• Ten hours of sleep is optimal for most adults.
• Exercise 5-6 hours before bedtime.
• No strenuous exercise within 3 hours of bedtime.
• No large or heavy meals within 4-5 hours of going to bed.
• No caffeine within 6 hours of bedtime.
• No chocolate or high sugar foods near bedtime.
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• No alcohol within 3 hours of bedtime.
• Take a warm bath or shower before bed.
• Calcium and magnesium help you sleep better.
• Sexual orgasm before sleep promotes sleep onset and induces deep and restful
sleep. Endorphins released can enhance the peaceful nature of sleep.
• Reduce the stress in your life.
• Use relaxation techniques.
Changing your sleep patterns
To get your internal clock up earlier expose yourself to bright light for 15 minutes
or more as soon as you get up in the morning.
Sunshine is best but failing that you can use fluorescent lights that imitate sunshine
(aquariums and nurseries often sell them) with a light intensity of 600 lux or more.
Avoid bright lights in the evening. Dim your lights and view TV from a distance.
To go to bed and wake up later you should get the bright light exposure before
sleeping.
Cycle of alertness and your biological clock
Most people will experience a drop in alertness between 2pm and 4pm called a "mid
afternoon trough" where there is a significant dip in our clock dependant circadian
rhythm.
This is a good time to take a nap if you are sleep deprived.
Alertness again usually drops around 11pm to midnight and gradually increases
from around 6am to reach near maximum around 9am.
NAPS
Avoid naps if you have trouble getting to sleep at night - they could make the
problem worse.
If you do take a nap it should last for 15 to 30 minutes (to avoid lapsing into deep
sleep).
If you are severely sleep deprived and you must nap longer, extend your nap to at
least one and a half hours to complete a sleep cycle.
You won't be fully alert until at least an hour after the nap if you sleep this long.
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Don’t feel guilty about sleeping nine or ten hours a night. This is simply your
requirement for a healthy mind and body.
Sleeping is as important as exercise and diet. You should see it as an essential

activity just as important as any of the other recommendations in this program.
SLEEP AND MELATONIN
Melatonin is one of the body's most potent antioxidants. It works in every part of
the body including the brain, shielding DNA molecules in the cells from free radical
damage.
Melatonin is a hormone produced mainly when we sleep, so while you are lying
soundly in the depths of slumber your body is producing melatoin which modulates the
sleep wake cycle, body temperature and positively effects your body's cognitive,
cardiovascular and immune systems.
Most importantly melatonin acts as an antioxidant. So more quality sleep and

perhaps some supplemental melatonin can help you fight off disease.
As an antioxidant melatonin works in every part of the body, easily crossing the
blood brain barrier and acting in parts of the cells where there is neither water nor fat.
This makes melatonin a valuable fighter against free radicals that cause cancer
because it can defend areas of the body that the more common antioxidants like vitamin C,
vitamin E and vitamin A can't reach.
Apart from its excellent antioxidant effects melatonin is also beneficial in helping
you fall asleep, stay asleep during the night and in improving the quality of your sleep.
Sleep is essential for the body's recovery and in particular a lack of sleep has serious
adverse effects on your immune system.
Anything that can help you get enough sleep and improve the quality of your sleep is
enormously valuable for your health.
Natural ways of increasing the body's production of melatonin.
Melatonin is secreted by the pineal gland which is light sensitive so the hormone is
mainly produced at night in darkness, especially when we sleep.
Turning on a bright light when you wake up in the middle of the night will shut
down the manufacture of melatonin which would usually continue till morning.
Red lights do not seem to affect the pineal gland so if you do wake up in the night
avoid putting on a light or use a lamp or fluorescent light with a red bulb.
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Going to bed earlier (waking with the sunrise and sleeping when it's naturally
dark) can increase your body's natural supply of melatonin.
Getting bright sunshine during the day (especially if you get at least 15 minutes of
bright sunshine upon waking at the same time every morning) helps regulate your sleep
patterns and hence your melatonin production levels.
Going to bed and waking up at the same time every day also helps.
Drugs like aspirin, ibuprofen, calcium channel blockers, tranquillisers, caffeine,

tobacco and alcohol all suppress the body's natural production of melatonin.
So avoid drugs, tea, coffee, alcoholic drinks and if possible stop smoking and avoid
being too close to other smoker's when they are smoking.
Some studies have shown that electromagnetic fields emitted from power lines and
electrical appliances may reduce the production of melatonin.
Electric blankets, for example, emit a strong electromagnetic field and would be
active while you sleep.
It may be wise to avoid sources of strong electromagnetic radiation and especially try to
keep your sleeping area either free of electrical appliances or turn them off while you sleep.
I know of people who turn off their whole home's appliance power at the power
board while they sleep. Radical as it may seem this approach has merit.
Melatonin is made indirectly from the amino acid tryptophan so foods that are high
in tryptophan may help the production of melatonin.
These foods include oats, sweet corn, rice, ginger, red tart cherries, tomatoes, bananas
and barley.
Mind body practices like meditation and yoga may also help stimulate the release of
melatonin.
Melatonin supplementation at 3mg to help you get to sleep.
Supplementing melatonin is an option you could consider.
There are few long term studies about the side effects of supplemental melatonin but
up to 300mg has been taken with no ill effects and one study involving a group of doctors
taking the supplement has continued for over fifteen years to date with no negative side
effects.
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The known and quite rare short-term side effects of melatonin supplementation
are headaches, hypotension, sleep disorders, abdominal pain and the worsening of existing
depression.
More common side effects are particularly vivid dreams and sometimes nightmares.
You can use melatonin sporadically like a sleeping pill when you have trouble going
to sleep or you need to change your sleep patterns.
For the short term (like one week) in 3mg doses this is known to be a very safe and
effective practice.
A 3mg dose of melatonin will help you to fall asleep quite quickly so it is best taken
about half an hour before you want to go to sleep in the evening.
Getting healthy, deep sleep every night is, by itself, of huge benefit to the human
body and melatonin could help.
STOP SMOKING
A full-blown explanation of how to stop smoking is beyond the scope of this book.
I would recommend you read The Easy Way to Stop Smoking by Allen Carr, watch
one of his excellent videos or check out his web site at www.allancarrseasyway.com.
Here are a few short points to help you get into the right frame of mind.
Cigarettes are filthy, disgusting and fill your lungs, arteries and the rest of your
body with smoke, toxins and other filth.
You don’t have to give up smoking. There is nothing to give up. Smoking does
nothing for you at all.
Smoking is not pleasurable. Cigarettes taste awful. They taste just like the filthy
transmitters of disease they actually are.
When you smoke a cigarette it sends nicotine to the brain. When you put out the
cigarette, the brain is already ridding itself of this filthy drug (nicotine).
Then that empty, unfulfilled feeling, the craving for another fix of nicotine, begins.
When you smoke that next cigarette, it reduces the craving temporarily. That’s why
you feel a sense of relaxation or whatever other positive feeling you think you get from
smoking.
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But there’s no positive feeling from smoking a cigarette. It’s just a partial relief
from the craving that the last cigarette gave you in the first place.
The way to eliminate the craving is to STOP SMOKING. Don’t use nicotine patches
or nicotine gum. Just stop putting those filthy, disgusting things in your mouth.
The so-called physical “nicotine withdrawal” lasts about 5 days and is less severe
than the common cold.
With the right frame of mind you can laugh it off, just like you would any other
minor, temporary illness.
Enjoy being free of filthy, disgusting cigarettes.
Enjoy the confidence and calm you had all your life before you started sucking
nicotine into your body.
Enjoy a life where you can breathe easy with fresh, clean air filling your lungs.
SIX STEPS TO GLORIOUS HEALTH: AN OVERVIEW
Focus on the six fundamentals of excellent health: food, water, emotional health, hygiene,
exercise and sleep.
1. Food.
Get the correct ratio of protein to carbohydrates. 1.3 times as many calories
carbohydrates as protein.
Eat enough good fats like cold pressed extra virgin olive oil, olives, almonds, brazil nuts
and macadamia nuts. Around the same caloric intake of good fats as protein.
2. Water.
Drink at least two litres of water every day. Preferably more.
3. Emotional health.
Learn to love yourself and love others.
Use relaxation techniques to deal with stress.
4. Hygiene.
Practice advanced hygiene.
Wash your hands thoroughly at least five times a day and especially your fingernails.
Perform a facial dip at least once a day.
Wash your whole body and hair at least once or twice every day.
5. Exercise.
Do strength building exericises at least three times a week.
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Do aerobic exercise at least four times a week for 20 minutes or more.
Do stretching for flexibilty.
Practice deep breathing and relaxation techniques.
6. Sleep.
Get enough good quality, uninterrupted sleep.
Most people need 9 to 10 hours of sleep every night.
Try to get sunshine or bright lights in the morning and avoid bright lights in the
evening. Red light is okay at night.
Following these six basic steps will give you better health than you ever dreamed was
possible.
In time your mind and body will become clear.
Your body should begin to heal itself.
You’ll throw off the chains and shackles of emotional baggage.
And you’ll feel like climbing to the rooftops and shouting with the magificence and joy of
wonderful glorious health.
Wishing you all the love, success, happiness and health you truly deserve.
Andrew
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One Hour to Glorious Health Print Out

Copyright 2003 Andrew Cavanagh
All rights reserved
When you get up in the morning.
1.Sunshine or bright lights.

Expose yourself to at least 15 minutes of sunshine or bright lights.
2.Affirmations
Read the affirmation sheet I will love myself like no other.
3.Invest time with your partner

A hug, a kiss, a few kind words. Take time for love.
4.Stretches in bed
Lying on your back
• Stretch your toes and legs out for 15 seconds.
• Squeeze your buttocks together. Hold for 15 seconds.
• Put a pillow between your knees. Squeeze your knees together for 20
seconds.
• Arch your back and hold for 20 seconds.
• Smile as wide and as large as possible for 15 seconds.
• Sit up and place the soles of your feet together. Lean forward from
the waist for 20 to 30 seconds. Massage the soles of your feet with
your thumbs.
• Hands together behind your back, squeeze your elbows inward for 10
seconds.
• Raise your hands upwards and stretch your shoulders for 10 seconds.
• Stand up and stretch straight up arms in the air for 5 seconds, up to
the left for 5 seconds, up to the right for 5 seconds then straight up
again for 5 seconds.
5.Answer the call of nature
6.Practice advanced hygiene.

• Clean your hands especially your fingernails.
• Facial dip
7.Clean your teeth
8.Take 250mg-500mg of vitamin C preferably vitamin C with

bioflavinoids in water.
9.Drink water preferably carbon block filtered with added trace minerals.
10.Get some sunshine now if you haven’t already.
11.Walking in circles for 1 to 2 minutes.
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Breathe in on your left step and out as slowly as you can on your right
step.
Affirm I love ______ for several people. For people you love. For
someone you dislike.
12.Stretches
• Sit down soles together and gently lean forward at the waist for 20 to
30 seconds.
• Hands together behind your back, squeeze your elbows in towards
each other for 10 seconds then relax.
• Raise your hands upwards and stretch your shoulders for 10 seconds.
• Calf muscle stretch. With your hands against the wall put one foot
forward, back leg straight gradually bend your front knee for 10
seconds. Repeat with your other leg.
• Bend over and touch your toes or as close as you can go comfortably
and hold for about 20 seconds.
• Lift one foot up behind your body with your opposite hand and hold
for 10 seconds. Repeat with your other leg.
13.Yoga exercises
• From sitting position move to a torso thrust and back again. Repeat
10 times.
• From back arched position on hands and toes move to an inverted V.
Repeat 10 times.
14.Strength Exercises
Start with three to five repetitions of each exercise and increase by one a
day or one a week till you reach 100 each exercise.
• Abdominal crunches
• Leg raises (on your side)
• Push ups
• Leg raises (on your back)
• Squats
15.Jogging on the spot

Start at one to five minutes and increase by one minute a week or one
minute a day. Work up to between 20 and 35 minutes a day.
16.Warming down
Cleaning, gardening, walk for 3 to 4 minutes.
17.Stretches
Do the stretches in no 12 again.
18.Walking in circles for two minutes
19.Wash and shower

Thoroughly clean your body, hair and hands.
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20.Prepare breakfast
• Protein from animal protein and/or whey protein.
• Calcium from broccoli and/or ½ orange.
• Lycopene from tomato
• Lutein from red peppers (red capsicum)
• Beta-carotene from one third of a carrot.
• Plenty of vegetables from the pig out freely foods category.
• A little fruit from the pig out freely list.
• 3 brazil nuts.
• One food from the extra food list if you wish.
• One multivitamin containing 200mcg of chromium and B vitamins.
• Take one Vitamin E capsule 500IU or more.
• Take one 1000mg fish oil capsule.
PROTEIN SOURCES OF 18G.

Fish (100g), Salmon (90g), 3 eggs (6g of protein each egg), 5 egg whites
(4g of protein each egg white), Meat (75g), Turkey (90g).
PIG OUT FREELY category of vegetables.

Broccoli, Tomatoes, Capsicum (green or red peppers), Lettuce, Celery,
Spinach or greens, Asparagus, Cauliflower, Garlic, Ginger, Mushrooms,
Cabbage, Green beans, Snowpeas, Zucchini, Spring (green) onions, Parsley,
Radishes, Shallots, Brussel sprouts, Bok choi, Cucumber, Alfalfa sprouts,
PIG OUT FREELY category of fruits.

Oranges (1/2 medium), Apricots (2 medium), Berries (½ cup), Apples (1/2
medium), Plums (1 medium), Cherries (10 whole), Grapefruit (1/2).
21.Clean and floss your teeth.
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Sing with joy: Four Steps to Joyous Emotional Health

2. Love others unconditionally
3. Affirm your love for yourself every day
4. Affirm your love for others every day
Below are a few passages designed to change your view of yourself and others.
The affirmation sheet I will love myself like no other has two versions, one for the
male reader and one for the female reader.
You should read the appropriate passage according to your sex.
You will also need to print out a copy so you can read it each morning.
Stand in rapture as the butterfly dances through the air. Gasp in wonder
at the sweet, gilded song of the nightingale’s final tune. Share the calm of a deep
blue pool of water, ripples meekly nudging the shore.
Step upon the cobblestone path leading through beds of summer

blossoms. Revel in their many splendid colors and let their fragrance charge
your mind ecstatic. Touch the soft, green moss and hold your breath as water
cascades over the waterfall, crashing to the rocks below. Listen to the roar of the
water on the wind.
Such is the beauty and wonder of nature’s gifts. And how easily we
recognize them in our hearts. How swiftly our mind ascends to this oneness of
spirit.
For how could we recognize the beauty if it were not already inside us?
How could we fawn to the sweet music if there were not a song already in our
soul?
And more. For the overwhelming truth is that there is nothing too
beautiful for us in this world. Nothing is too wonderful.
So we discover that inside us must be a beauty greater than we’ve ever

seen. Wonders beyond those of our earthly existence.
Capture that soul inside yourself and stand in awe.
101
For the male reader
I Will Love Myself Like No Other
Who was always there when I needed him? Who understood when times were tough
and no others came to give comfort? In the pits of desperation, at the depths of despair,
who searched and found a way back to the ecstasy of motion and the joy of triumph?
I will love myself like no other.
If all my riches should be lost and all that I value disappears from this earth. If I should
lose my hearing, speech and senses of smell and touch. All these things will make no
difference for there is still one man who’ll know the desires of my heart and the secrets
of my soul. His love is unconditional and unyielding. There is no other he could love so
deeply in the same way. How could I do anything but love such a man?
Who is it, can go to work for me day after day, year after year, to fulfil my greatest
dreams? Who can I completely trust to take me from where I came to where I truly
want to be? Who is the one man I know will be with me right to the end and beyond?
And how can I show my love? In the same way I show my deepest affection for any
loved one. I will be concerned with this precious person’s welfare. I will feed him well,
avoiding gluttony and exercise with vigour and enjoyment every day. Each day, too, I
shall reaffirm my deep love. I will avoid negative criticism like the plague and be hearty
and exuberant with my praise.
And when I look at myself I shall know that there stands the one I will love eternally.
My heart will fill to bursting with joy, my eyes will sparkle happiness and my face will
open with a smile so filled with affection, it will touch my heart and move me as only
true love can.
I will remember that my relationship will grow powerfully when I soften my life with
romance. As my love grows I will nurture it with kind words, spoken often. I will put
my best foot forward as often as possible and go so far as to court the one I love so
dearly. And as I prove my love constantly that love will grow strong and unbreakable –
just as I will.
For the only love I can give is born from my love for myself. And all things of any true
worth are born from love.
102
For the female reader
I Will Love Myself Like No Other
Who was always there when I needed her? Who understood when times were tough and
no others came to give comfort? In the pits of desperation, at the depths of despair, who
searched and found a way back to the ecstasy of motion and the joy of triumph?
If all my riches should be lost and all that I value disappears from this earth. If I should
lose my hearing, speech and senses of smell and touch. All these things will make no
difference for there is still one woman who’ll know the desires of my heart and the
secrets of my soul. Her love is unconditional and unyielding. There is no other she
could love so deeply in the same way. How could I do anything but love such a woman?
Who is it, can go to work for me day after day, year after year, to fulfil my greatest
dreams? Who can I completely trust to take me from where I came to where I truly
want to be? Who is the one woman I know will be with me right to the end and beyond?
And how can I show my love? In the same way I show my deepest affection for any
loved one. I will be concerned with this precious person’s welfare. I will feed her well,
avoiding gluttony and exercise with vigour and enjoyment every day. Each day, too, I
shall reaffirm my deep love. I will avoid negative criticism like the plague and be hearty
and exuberant with my praise.
And when I look at myself I shall know that there stands the one I will love eternally.
My heart will fill to bursting with joy, my eyes will sparkle happiness and my face will
open with a smile so filled with affection, it will touch my heart and move me as only
true love can.
I will remember that my relationship will grow powerfully when I soften my life with
romance. As my love grows I will nurture it with kind words, spoken often. I will put
my best foot forward as often as possible and go so far as to court the one I love so
dearly. And as I prove my love constantly that love will grow strong and unbreakable –
just as I will.
For the only love I can give is born from my love for myself. And all things of any true
worth are born from love.
103
2. Love Others Unconditionally
Everyday Compassion
I am the woman I pass in the supermarket aisle.
Her worries are my worries. Her frustration and irritation is mine. We

are one.
I am the man in the red four-wheel drive behind me in a rage honking his
horn wildly and swearing abuse. His anger is mine. His overwhelming
frustration is also inside me. It comes from me and to me it returns.
When I turn on the television I am the man looking down the barrel of a
rifle at my sworn enemy, enveloped in hate. His hate is my hate. I created it, it
belongs to me.
I am the man about to die from a bullet propelled with hatred borne from
fear. I am the victim. His suffering is my suffering. I know it, I feel it. Why do I
kill myself?
I am the little girl who grows up fatherless. The void in her life filled only
with confusion and longing is my void, my confusion, my longing.
Jesus said, "Let he who is without sin cast the first stone." I also say that
my brother's sin is my sin. Can I not see that sin in myself? In some way do I not
share his transgression, his weakness, his guilt?
There is an old American indian saying "Walk a mile in my moccasins." I

say that I have always walked in my brother's moccasins. They are my
moccasins. I walk his path. We are one.
The sun, the rain and the tears that fall on those moccasins come from the
same sun that warms me, the same rain that drenches me and the same heart
that suffers and through suffering softens and grows. Those moccasins are
stained with my tears.
I am the woman I pass in the supermarket aisle.
104
Love
Love suffers long and is kind; love does not envy; love does not parade itself, is
not puffed up;
Does not behave rudely, does not seek its own, is not provoked, thinks no evil.
Does not rejoice in iniquity, but rejoices in the truth;
Bears all things, believes all things, hopes all things, endures all things.
Love never fails.
105
3. Affirm your love for yourself every day.
Self-talk is the key to changing your self-image. Every time you think about
yourself the thoughts should be positive or at least be positively framed.
If you spill a drink of water on the floor instead of thinking or saying to

yourself, “You stupid klutz, you’re always dropping things,” change that thought
to, “I’ve dropped the water. That’s not like me, I’m normally very co-
ordinated.”
Disciplining your mind is the key to success. Don’t allow negative self-
talk to survive. Cut each negative statement out of your mind and replace it with
a positive one.
The other method that will boost your self-image is to do daily

affirmations. You can do them in the morning before you get out of bed.
Print out the affirmation sheet I will love myself like no other and read
through it once through first thing every day.
Really feel the positive emotions this stirs up. Don’t be afraid if they
make you feel a little uncomfortable. Any uncomfortable feelings will pass as
your subconscious begins to accept your new, growing self-love.
You will be amazed after a week or two at how reading the affirmation
sheet changes your life. Not only will you feel better about yourself; the people
you interact with on a day to day basis will begin to treat you differently. They
will begin to see the different person you are becoming.
106
4. Affirm your love for others every day.
Now I’m going to put a challenge to you.
I challenge you to give love to someone you despise.
As part of your daily meditation spend a couple of minutes mentally affirming the
reasons you love the people who are close to you.
Remind yourself of the wonderful qualities of your partner. Repeat to yourself “I

love partner’s name” at least three times. Go through your close family; people you live
with, people who are close to you, people you like.
Now that you’re feeling warm inside, include some people you don’t like. If there’s
someone who’s really making your life miserable repeat to yourself “I love person’s name”
at least three times and think of few of their good points. Believe me it doesn’t matter how
bad someone is, they still have their good points.
This exercise is wonderful therapy for your soul. It reminds you that there is value
in everyone and that your feelings towards someone else are dependent on you, not them.
You will also be surprised at how changing your own feelings towards someone can
change the way they react to you. People see your lack of respect or your dislike. They
also see your love and respond accordingly.
Even more important, love is a great healer. Resentful feelings twist you up inside,
leaving you bitter, chained to your hurt, chained to the past.
Love can release you from all that pain and leave your spirit to soar free.
107
WEB SITES TO VISIT
• www.drsears.com
• www.nhlbisupport.com/bmi/bmicalc.htm
• www.mercola.com
• www.fatwars.com
• www.advancedhygieneproducts.com
• www.NutritionalwisdomInc.com
• www.glycemicindex.com
• www.wallachonline.com
• www.sleepnet.com
BOOKS TO READ
• Enter the Zone by Barry Sears, Ph.D. with Bill Lawren.

A technical book but easily the most important diet information in any book of the last
twenty years.
• Life, Health and Longevity by Kenneth E. Seaton, D.Sc.

The book on advanced hygiene by the leading research scientist in the field.
• The Greatest Salesman in the World by Og Mandino.

A book less about sales and more about emotional health. A classic in the self help field.
• The Greatest Secret in the World by Og Mandino.

Gives you a blueprint for putting his previous book into action. A life changing book if
you apply it.
• Power Sleep by Dr James B. Maas

A well written book by a highly qualified sleep researcher on the need for adequate
quality sleep.
• The Anti Aging Zone by Barry Sears, Ph.D.

Explains the benefits of the “zone” diet in more detail.
• Fat Wars by Brad J. King, M.S., M.F.S.

A fabulous book focused primarily on weight loss but full of useful diet and exercise
information.
• The Cell Factor by Dr Ross Walker, M.B., B.S. (Hons), F.R.A.C.P.

Written by one of the world’s leading heart specialists turned nutrition advocate.
Excellent description of how trans fatty acids enter the makeup of our cells and wreak
havoc.
• Protein Power by Dr Michael R. Eades and Dr Mary Dan Eades

Written by medical practitioners from the highly successful Colorado Center for
Metabolic Medicine.
108
A great book on the importance of eating sufficient protein and limiting
carbohydrates although I would suggest eating more carbohydrate than initial
program.
• Stretching by Bob Anderson.

A wonderfully illustrated guide with stretches for every part of your body.
• Ancient Secret of the Fountain of Youth by Peter Kelder

A wonderful and probably fictional tale that encourages you to do a series of simple
yoga exercises each day. Two of the exercises are used in this program.
• How to Win Friends and Influence People by Dale Carnegie.

Most have heard of the title of this bestseller but few have read it and even fewer apply
it. All about learning to treat others with respect and dignity.
• The Inner Game of Tennis by Tim Galway.

For the sportsman. Good basis for relaxation and focus in sports and life.
• Mental Toughness Training in Sports by Jim Loehr.

The other essential sports psychology book for the sportsman.
109
This ebook may be reproduced freely and given without charge and without any change
to its contents in its entire unaltered form.
As an author I do not recieve an income from the sale of this ebook nor do I receive a
commission on any of the products mentioned in this ebook.
I do not recommend any particular product although some may be mentioned in this
ebook. I will always attempt to steer readers towards the best products I can find but
ultimately it’s up the reader to make his own decisions.
All the information is given freely and in good faith.
I follow this course of action to remove myself from any financial motive thus maintaining
my objectivity in giving advice in the constantly changing field of health.
To continue promoting excellent health information carries many expenses and I rely on
the generous donations and gifts of people I have helped and people who value my work.
If you would like to make a gift or a donation my mailing address is:
Andrew Cavanagh
Unit 3/52 Minnie Street
Cairns QLD 4870
Australia
I thank you in advance for your kindness and generosity.
I do consider public appearances and public speaking engagements and these may incur a
fee depending on circumstances, travel expenses etc.
I also give private and internet consultations completely free of charge within reason and
practical limitations.
If you would like to contact me or seek a private or internet consultation my email address
is:
andrewcavanagh1@bigpond.com.au
Again I rely on the generosity of others to continue this service.
If you would like to make a direct deposit etc. my bank account details are:
Andrew Cavanagh, Suncorp-Metway Ltd (Australia), BSB 484-799, Acc no 000682821

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1

ONE HOUR TO GLORIOUS HEALTH

All the information is given freely and in good faith.

If you would like to make a gift or a donation my mailing address is:

I thank you in advance for your kindness and generosity.

Again I rely on the generosity of others to continue this service.

! When you get up in the morning

! More information on this program

! Secrets to losing fat

! Eicosanoids and miracle cures

! Protein to carbohydrate ratio and eicosanoids

! Fish oil capsules, oatmeal and headaches

! One hour to glorious health print out

! Sing with joy. Four steps to joyous emotional health

! Web sites to visit

I recommend you read all of the suggestions here very carefully.

Don’t assume you know everything about a particular topic.

It’s very easy to overlook something.

This book represents over 15 years of research and practical experience.

Also feel free to start small.

Glorious health is a lifetime committment.

It can also sneak up on you just as bad health does.

Your allergies might disappear.

Anything is possible with time and application.

Good luck in your journey.

See today as a new beginning for you.

The secret: It takes 21 days to create a new habit.

As an example, let me describe a simple exercise programme.

So every day we do one push up.

Ridiculous isn't it. Anyone can do one push up.

After one hundred days we should be doing one hundred push-ups.

NEVER LET AN EXCEPTION OCCUR.

After 21 days your subconscious will be telling you to do the push-ups.

Applying the secret to this book.

THE BIG SECRET

The first step is to form a habit.

After 21 days your subconscious will be telling you to do the push-ups.

Applying the secret to this book.

1.SUNSHINE OR BRIGHT LIGHTS

The undercurrent of self-loathing in an overweight person is common and insidious.

But you are not worthless. Society is wrong.

3.INVEST TIME WITH YOUR PARTNER

Congratulations. You’ve just been tricked into getting out of bed.

When I mentioned advanced hygiene to a fairly colloquial Australian friend of mine

CLEANING YOUR HANDS

When is clean too clean?

Advanced hygiene is based on the significant reduction of allergens, viruses and

Attempting to completely eliminate these foreign invaders using antibacterial soaps

7. CLEAN YOUR TEETH

Now I recommend taking a 250mg-500mg dose of vitamin C.

A goat for example can synthesise up to 12,000mg of vitamin C a day when it is

The most credible theory: we stopped needing to produce vitamin C internally

For now take your 250mg-500mg of vitamin C in a glass of water.

Water is absolutely essential to life and health.

I recommend you add a trace mineral preparation to your water.

You can learn more about sea minerals at www.seamineral.com.

11. WALKING IN CIRCLES: BREATH CONTROL

Mentally keep your mind peaceful. Settle your thoughts.

Remind yourself of the wonderful qualities of your partner. Repeat to yourself “I

4. Now stretch your calf muscles.

Stretch gently. Don’t force this stretch. Be gentle with yourself.

13. YOGA EXERCISES