The 10-20-30 Life Wellness Plan
TM
By
Douglas C. Pearson, Colonel, USAF-Ret.
A supplemental life wellness booklet for the Air Force Junior
ROTC Extreme Excellence Challenge (E2C) Program
First Edition
Second Printing
2009
1
The 10-20-30 Life Wellness Plan TM
“Our health always seems much more valuable after we lose it”
Unknown author
Preview…………………………………………………………………3
My background and purpose for this booklet ………………………… 5
Overview of wellness………………………………………………….. 8
The philosophy of this booklet…………………………………..8
Defining the problem…………………………………………… 9
Defining the solution……………………………………............ 13
Your assessment…………………………………………………19
Goals to protect your investment……………………………….. 21
All about the “10”………………………………………………………25
How much is right? …………………………………………….. 26
The good…………………………………………………………27
The bad…………………………………………………………..28
All about the “20”………………………………………………………32
Amount of fiber………………………………………….............32
Types of fiber…………………………………………………… 33
Benefits of fiber…………………………………………............ 34
Summary of nutrition…………………………………………… 35
All about the “30”………………………………………………. …….. 40
The problem we face…………………………………….. …….. 40
The physiological impact of exercise….………………… …….. 41
The benefits of exercise..………………………………… …….. 46
The amount of exercise………………………………….. …….. 50
Fitness testing……………………………………………. …….. 52
All about “You”………………………………………………… …….. 54
Goals and motivation……………………………………..…….. 55
A daily routine…………………………………………… …….. 58
Key Reference Material……………………………………………….. 62
Appendix A – Personal health statistics………………………………. 68
Appendix B – Body fat percentage categories………………………… 69
Appendix C – Timeline of life on Earth………………………… …… 70
Appendix D – Fitness test (females)…………………………………... 71
Appendix E – Fitness test (males)…………………………………….. 72
Appendix F – Personal aerobic workout goals…………………………73
Appendix G – 10 things you can do to live longer……………………. 74
2
Preview
of
“The 10-20-30 Life Wellness Plan” TM
“The health you enjoy is largely your choice.”
Abraham Lincoln
The 10-20-30 Life Wellness Plan is a nutrition and exercise regime
focused on developing and maintaining a healthy lifestyle. The plan is based
on a simple, common sense approach and is structured so it can become a
normal daily routine, followed for the rest of a person’s life.
Each portion of this three part plan is directed toward a specific health
area, but still covers a broad range of wellness aspects. The “10” refers to
saturated fat grams. The plan requires a person to consume 10 grams or less
of saturated fat per day. This part of the plan focuses on avoiding the
unhealthy foods. By concentrating on this portion of the plan and complying
with the “10”, many of these unhealthy foods are eliminated from the diet.
The “20” refers to fiber grams. The goal is to eat 20 grams of fiber or more
a day. By focusing on high fiber foods, the daily meals are dominated by
more of the healthy foods. The “10” – “20” part of the plan simplifies the
nutritional complexity of many plans and allows a person to direct their
attention to two main components of nutrition. By concentrating on these
two areas, most of the good nutritional foods become part of a person’s
healthy eating habits.
The “30” component of the plan involves exercise. The only way to
maintain a long term healthy lifestyle is to incorporate a vigorous exercise
plan as part of a lifestyle of wellness. Thirty minutes of exercise a day is a
must. Individual goal setting is important to the success of establishing this
portion of the plan into a life long pattern. The exercise routines must
alternate between demanding aerobic activity and weight bearing workouts.
The emphasis on exercise is paramount and significantly contributes to a
healthy body.
3
I developed The 10-20-30 Life Wellness Plan for young people and
adults who struggle with many issues and the hectic pace of life today. The
intent is to offer a simple, easy to follow plan covering most of our health
needs. The 10-20-30 Life Wellness Plan, used as a daily routine, will
transform your behavior and become a lifetime habit of healthy living. The
approach here is simple, yet can yield positive results in preventing common
medical problems associated with obesity, diabetics (type II), heart disease,
high cholesterol, high triglycerides and elevated blood pressure. This plan
works and can easily be followed as a lifetime habit.
The preview provides basic information you need to understand this
life wellness plan. The content within the booklet provides background data
and detailed reference materials to support the plan. Also included are
discussions on each topic to further understand nutrition, exercise and
overall wellness. My purpose is to provide you with a compilation of key
material on life wellness in a condensed and easy to understand format. I
want to share with you my knowledge and experience so you can make the
proper health choices and live your life to its fullest.
A family physician and a certified dietitian/nutritionist have favorably
reviewed The 10-20-30 Life Wellness Plan. The supportive reference
material is cited from some of the top experts in the field of nutrition,
exercise and health. As with any health issue, this booklet is not intended to
substitute for sound medical advice from your physician. The information in
this booklet is not applicable to women who are pregnant. You should
consult with a health care professional concerning any issues related to your
health.
4
My Background And Purpose For This Booklet
“The problem with common sense is that it is not
common.”
Mark Twain
It is useful to understand a little of the background on an author before
reading their work. I attended 1st through 7th grade in Columbus, Ohio
before moving to Coloma, Michigan. In high school, I ran cross country,
played basketball and was on the golf team. I graduated from high school
and went to Michigan State University, majoring in Environmental Science
while completing the Air Force ROTC program. My interest was in
meteorology and the Air Force sent me to school at the University of Texas.
While on active duty, I completed a Masters Degree in Education from the
University of Oklahoma, with a focus on guidance and counseling. The Air
Force again supported my education and sent me to the University of
Wisconsin where I received a Master of Science Degree in meteorology. I
had the usual variety of assignments while completing 28 years of active
duty in the Air Force as a meteorologist. I have been an instructor in the Air
Force Junior ROTC program at a high school in Georgia for the past seven
years.
My interest in fitness, nutrition and health goes back over 15 years. I
developed and have lived The 10-20-30 Life Wellness Plan for the past 11
years and have maintained detailed lab records of my progress (see appendix
A). My motivation to pursue wellness was a result of high cholesterol
readings. I thought I was living a healthy life. I was not overweight and
was very active. I found out that what you eat and the health choices you
make, no matter what your age, do make a difference in your overall life
wellness. What I learned and how I have applied it are the basis of this
booklet.
This booklet is about wellness and is provided to improve the life you
live. We all lead busy lives – going places, doing things and constantly
working to improve our life. But consider too that we are a most unique life
form. We can think, plan for the future, feel and control many things that
happen to us in life. We also can make choices that may cause problems in
our life or make our life better. Unlike other living species on this planet,
many humans have ruined their bodies through neglect, misuse and excesses
5
of our lavish way of life. I want to help and do something to make a
positive difference in the lives of others. I want to motivate you to live a life
of wellness!
There are doctors who can prescribe medical solutions for health
problems. There are counselors in nutrition who can advise you on proper
eating habits. There are also experts in the field of fitness who can coach
you on the best exercise regime. All of these areas are important in
providing you a complete wellness program. What I would like to provide is
a compilation of information coupled with a common sense solution. There
are diet books, recipes, exercise regimes, and quick fix solutions for every
kind of weight and body image problem. Imagine the hundreds of books, all
with a solution that works. The solutions though will only work if the
individuals who buy the books follow the plan.
Even those with a well educated background may find some of these
books to be complex with plans too difficult to follow. Common sense
indicates some of the published material may be too extensive for many
people to comprehend and execute. These books do offer solid advice,
sound methods and are written by top experts in the field. In fact many of
them cover nearly 100 percent of what a person needs to do. Part of the
problem may be if a person is overwhelmed with the material and does not
follow all the guidance, the 100 percent becomes zero percent. The book is
bought, reviewed and read with the best intention of self improvement. But
then the method, the lack of motivation or the complexity of the process
takes its toll and the book is put on the shelf, often in the company of many
others just like it.
There has to be a solution that works, motivates, is simple and meets
the common sense test. Common sense allows the plan of execution to be
less than a 100 percent solution. A simple plan, even if it does not cover
everything, is more likely to be understood, followed and most importantly
maintained as a lifestyle change. Someone following a plan that may only
cover 80 percent of what you need to do is doing more than someone who
gets defeated from the start and does not follow a more comprehensive plan.
The 10-20-30 Life Wellness Plan does not cover 100 percent of the
solution. The material contained here also has nothing new in it concerning
life wellness – I do not have that kind of expertise. The reason I wanted to
write this booklet is to gather and sort through the maze of data and provide
information that passes the common sense test. Simple carries so much
more meaning. It is an art to turn the complex into the simple. And it is the
simple that is doable, understandable and motivates people. This booklet
brings together the expertise of others, and blends it all together with life
6
experience to provide the common sense, simple solution. That is why I
have such a strong passion to pass this information on to each of you. My
goal is to help others by giving them an easy to follow solution – a plan that
can be executed daily and will work for the rest of your life.
7
Overview of Wellness
Mickey Mantle humorously commenting on his healthdestructive lifestyle – “If I knew I was going to live so
long, I would have taken better care of myself.”
The philosophy of this booklet…
As mentioned, the goal here is to make this simple. Behavioral
science supports the simple, common sense solution with documented
research supporting the importance of focusing on just three things. This is
referred to as “The Power of Three” and can be widely used in many areas
of human behavior (note 1). This wellness plan uses the behavioral
guidelines of the “Power of Three”, focusing on three main components –
the “10”, the “20” and the “30.” The plan is simple to understand and
everything you need to know is summarized in the preview of this booklet.
Understanding the three components of this plan does not result in
improved life wellness. What has to happen is a behavior change to
incorporate this wellness plan into your lifestyle. Again, “The Power of
Three” may help here. I believe there are three things needed. One, you
need a simple plan. Two you need to become a goal setter. And three, you
must have a commitment to making your life the best it can be.
Again, let’s use the “The Power of Three” to show how to make your
life the best it can be. All you need to do is focus on three things. One, you
must understand and appreciate the uniqueness of you. Two, you must
make wise life choices. And three, you must always do things right with
extra effort. It is all very simple, applying it sometimes is hard, but the
rewards of a full, rich and healthy life make the effort worthwhile.
This plan is provided to the Air Force Junior ROTC cadets to
supplement the Extreme Excellence Challenge (E2C). E2C is about holistic
health, not just physical fitness. It is not a “gym” program; it’s a “life”
program (note 2). I find it interesting that E2C also draws on “The Power of
Three.” In the 1 May 2008 Wellness Post, Chaplain Dan Forman provided a
superb summary of what E2C is all about. E2C is meant to promote all
aspects of human wellness, covering three main areas – physical training,
nutrition and mental/spiritual health. As a life program, E2C is about three
things in particular: (1) the holistic connectivity between all three categories
of human wellness as mentioned above; (2) striving to overcome challenges
8
is at the core of good leadership development; (3) being a “life” program
means it is for everyone (note 2). The philosophy of E2C and the
philosophy of The 10-20-30 Life Wellness Plan are well matched with the
goal of making your life better.
You have a great deal of control in making your life the best it can be.
Sometimes things in life do not go the way you want them to, but for the
most part, the quality of your life is a result of your individual choices. In
education, our school motto is “Success Is A Choice.” How healthy you live
your life is also a choice – maybe hundreds of choices made every day. I
want to give you the simple tools in this life wellness plan to make your life
enjoyable to live and free of sickness in all areas you control. I hope you
apply this simple plan to your everyday living starting now. Hold on to this
plan. If you do not use it this year or in the next 10 years, someday you may
want to turn to it and adopt it as a lifestyle – one you will follow for the rest
of your life. Also, share it with friends and family. It will work for
everyone. It is not a diet. It is a pattern of living that ensures life-long
health benefits.
Defining the problem…
There is solid, substantiated medical proof linking poor self care to
health problems. Individual choice related to nutrition and exercise can go a
long way in preventing many of the most common diseases currently
impacting Americans. Excess weight is one of the more common self care
issues related to individual choice. Of all the health problems associated
with excess weight, the link to diabetes is the most impressive. There is
evidence to suggest we are in the midst of a growing international epidemic
of diabetes. As weight increases, the risk of developing type 2 diabetes rises
sharply. This has been a disease seen primarily in adults for many years, but
now type 2 diabetes has been diagnosed in more young people (note 3).
Diabetes occurs when the body can not make enough of the hormone
called insulin, or use it properly. Without this hormone the blood sugar
levels become elevated. High blood sugar levels result in impaired
circulation, increasing the chances for heart attacks, strokes, kidney damage,
nerve damage and other health problems. This is a disease directly
correlated to a person’s individual wellness choices. In extensive clinical
studies, weight loss and regular exercise were shown to be more effective
than the leading oral antidiabetes medication (note 3).
To highlight the significance of this problem the Centers for Disease
Control recently announced: “America’s weight problem is rapidly
overtaking cigarette smoking as the leading cause of preventable death.” If
9
you are 25 pounds too heavy you are three times more likely to develop
coronary heart disease, two to six times more likely to develop high blood
pressure, and three times as likely to get type 2 diabetes. Heavier people
also have a higher risk for cancer. All of this gets back to choices you make.
The foods we eat, the amount of exercise we get, the hygiene we practice,
the stress we undergo and the otherwise imbalanced lives we lead account
for about 65 percent of cancer deaths in the United States. (note 12)
It is important to focus on health issues related to the lack of personal
wellness and the extent of this problem. The following compilation of
statistics provides a sobering look at the impact of so many poor individual
choices being made every day.



One-third of those living in the United States are obese. You
need to think hard about that. One of every three people is
overweight to the point of creating a health risk for
themselves. Obese people have an increased chance of type 2
diabetes, heart disease, some forms of cancer, and other
diseases. Obese people, 30 pounds overweight, have lifetime
medical bills that are $5,000 to $21,000 higher than their
normal weight peers. (note 4)
We are raising a whole generation of young people who are
not healthy. Type 2 diabetes is now being seen in preteens.
This disease used to be linked mainly to overweight and unfit
people in their sixties – not children who are 7 years old. A
child diagnosed with type 2 diabetes as a preteen will have
vision problems in their 20’s, may have heart problems in
their 30’s, kidney failure in their 40’s and may not live past
their 50’s. (note 5)
Between the early 1960’s and the late 1970’s, childhood
obesity increased 54 percent. The problem with overweight
children continues to get worse. Experts now say that one in
four American children is overweight. Research shows obese
kids have lower self-esteem and more emotional stress than
their normal-weight classmates. Being overweight as a child
increases the risk of weight problems later in life. In one
study 80 percent of children who were overweight at 10-13
years old remained heavy as adults. There is a higher
prevalence of atherosclerosis (blockage of the arteries) in
younger people. Autopsies performed on teenagers show that
10






virtually all of those between 15 and 19 have fatty streaks in
their coronary arteries. (note 6)
Repeated reports of America’s problem with health and
personal weight gain make national news broadcasts.
Recently a report highlighted this problem and focused on the
health issues with our youth. Their report cited the fact that
17 percent of those under 19 are overweight or obese. (note
7)
Different sources cite different statistics, but the end result
still highlights the seriousness of the problem of weight
control in the United States. The Center for Disease Control
and Prevention estimated 32 percent of children were
overweight or obese and that level has been steady since
1980. (note 8)
Being overweight and obese, especially among children, have
emerged as serious threats to our nation’s health. About 16
percent of all children and teens are overweight. Some
studies show 38 percent of students are either overweight or
at risk of being overweight. The numbers of overweight teens
has tripled since 1980 and 65 percent of those 20 and over are
overweight or obese. The problem of obesity in adults has
increased 75 percent since 1991. Obesity disproportionately
impacts African-American, Hispanic and low income groups.
(note 9)
Even though there is a solid connection between extra weight
and all types of diseases, the statistics continue to show an
increase in the number of overweight and obese people. In
the United States the rate has gone from 58 percent of the
population in 2001 to 63 percent in 2005. Type 2 diabetes
has also gone up from 7.9 percent to 8.5 percent. All these
changes took place in only four years. (note 10)
In the last 10 years the prevalence of obesity has grown a
dramatic 34 percent. This source shows one out of every
three adults is now obese. Obesity is defined as being 20
percent over your desirable body weight. (note 11)
We are the fattest nation on Earth and are increasing the
obese population at an alarming rate. Two thirds of
Americans over 20 are overweight. Those extremely obese,
11
at least 100 pounds overweight, have quadrupled since the
1980s. Researchers at John Hopkins University predict that
75 percent of adults will be overweight (and 41 percent
obese) by 2015. Dr Youfa Wang, who led the study, stated:
“Obesity is a public health crisis.” Listed below are the
trends in weight for the average 15 year old (from the
National Center for Health Statistics)
Boy’s weight in 1966 – 124.2 pounds
Boy’s weight in 2002 – 150.3 pounds
Girl’s weight in 1966 – 124.2 pounds
Girl’s weight in 2002 – 134.4 pound
(note 12)
The statistics above are extensive but highlight the consistent pattern
related to poor health choices. To put this in perspective consider how the
health issues of Americans have changed over the past century. In 1900 the
leading causes of death in the United States were pneumonia, influenza,
tuberculosis and diarrhea. Heart disease was the 4th leading cause of death.
Comparatively, from 1999-2004 the leading causes of death were heart
disease, cancer and stroke. (note 13)
The point here is diseases of the past were not related to individual
choice. These infectious diseases were not related to diet. As medical
advances were made, vaccines and antibiotics helped control infectious
diseases plaguing earlier generations. There were also advances in surgery
and internal medicine to help alleviate other illnesses. As a result life
expectancy increased in the affluent countries. Now the illnesses are
centered on circulatory problems and cancer. The diseases that are the
leading causes of death today do not fit the old model of disease. Now diet
and nutrition are gaining increased recognition for their importance in health
and wellness. For the first time we are beginning to understand the
connection between diet, inflammation and disease. (note 14)
This new look at diseases from a nutrition and wellness perspective is
important to understand. Health is a more complicated medical problem
than disease. With disease the impact on the body is already observed and
can be diagnosed. Once diagnosed and proper treatment is provided, the
laws of physics take over. This is a more simple application of science than
health. With health there is no problem to identify; rather the effort is to
keep the body from getting sick. Preventative medicine is a challenge
because the science of all the mechanisms controlling the body is complex.
Doctors must be able to understand the body and follow certain rules of
12
nature, rules you can not get around. Think of this like a train going down
the tracks. If you have a disease and the train runs off track it is an
identifiable problem with a clear fix. But to stay healthy and keep the train
on track requires knowing how the body works before anything goes wrong.
(note 15) Many of the medical studies are now concentrating on the impact
of proper nutrition, optimal levels of exercise and overall wellness in
reducing the risk of certain diseases.
The statistics demonstrate the significance of the problem, but what is
causing many Americans to be overweight? Some scientists argue our
national obesity stems largely from our food choices. We choose to eat a
calorically dense diet, one high in saturated fats, rich in sugar and low in
fiber and nutrients. We eat too much and we eat the wrong things. In
addition we don’t get enough exercise, especially strength-building exercise.
All this has led to more Americans being classified as “overweight” than
ever before. (note 16)
Eating too much fat may not be the entire cause of the problem. As
with most problems, it is a combination of factors. Most of the grains we eat
are highly processed. The processing removes fiber and nutrients from the
grains. In 1970 the average North American ate about 135 pounds of grain.
By 2000 that figure had risen to nearly 200 pounds. This is, in part, why 61
percent of American adults are overweight and 25 percent are obese –
double what it was twenty years ago. (note 17)
In this section of defining the problem, we have looked at data
relating weight to overall health and the statistics showing how many people
need to focus on life wellness. Scientific data clearly show a connection
between what we eat, how we care for our body and overall life wellness.
The link has been proven connecting abdominal obesity as a risk factor for
heart disease (note 18) and the fact that excess weight puts a strain on both
the heart and lungs. All data available connect high blood pressure,
diabetes, heart disease, cancer and stroke to individuals who are overweight.
(note 19)
Defining the solution…
There is a solution to the problem of excess weight, poor nutrition,
lack of exercise and the associated impact on wellness. The purpose of this
booklet is to “keep your train on the tracks” and help you maintain a lifetime
of wellness. A life-long solution is the best solution. There is no guarantee
on living a life of wellness because there are some factors we can not
control. But you must take responsibility for the things you can control.
13
There are no gimmicks, just good habits. The quality of your life is
measured by the quality of your habits. Once you develop good habits they
will stick with you and become a lifestyle. What you look like, how you feel
and your overall health is a cumulative effect of lifestyle habits. The
wellness habits you develop will become more obvious as you age. As
teenagers, you are not concerned about being 30, 40 or 50 years old. But
you should develop good wellness habits now so they will become part of
your lifestyle. Later in your life, if you realize you have not had good
habits, think back to The 10-20-30 Life Wellness Plan. It is so simple you
will remember it for the rest of your life and can later adopt it as a wellness
routine.
The key to good habits is to make the habit something simple to
follow. You only have one body to carry you through life and if well cared
for your body will make your life much more fulfilling. The idea of The 1020-30 Life Wellness Plan is to stay focused on three easy to follow areas of
wellness – three areas that if followed as a life-long habit will improve and
maintain your wellness.
Three areas of wellness are central topics of discussion in many
leading references dealing with nutrition and exercise. The “Power of
Three” shows up again in describing the solution for wellness. “It is hard to
summarize, but there are three things. Did you ever notice how there are
always three things?” In the book Younger Next Year, Dr. Lodge states that
the three things to focus on are exercise, nutrition and commitment. (note
20)
Look at your pattern of life, your habits. Usually solutions are
obvious and simple. The problem is the difficulty in accomplishing
something even when a simple solution is identified. Let’s take a look at
each of these three topics – exercise, nutrition and commitment.
The biggest challenge and toughest change for most people is
exercise. Yet exercise plays the major role and is the key to living younger.
With proper exercise and a lifetime habit of exercise you can reduce the
impact of the aging process. Think of exercise as a life sustaining pill. No
prescription required, and no medical costs. Exercise is the secret to great
health. You should exercise hard almost every day of your life. Exercise
should include aerobics and strength training two days a week. (note 21)
Exercise is the key, but nutrition is essential too. There is a saying:
“You are what you eat.” It is important to understand some basics on
nutrition. Many of the solutions related to nutrition are fades. There are
numerous quick schemes to lose weight or solve your diet problems. Some
are good ones backed by science, research and proven results. Other diets
14
though may be marketed to sell their product; be it a pill, a program, or a
magazine.
Examine these solutions with common sense and realize the fact that
most diets simply do not work. Results indicate that 95 percent of diets fail.
Trying to set weight loss as a goal is not a good idea. The key to
implementing proper nutrition is to establish a life wellness routine – a habit
of eating right. The quick fix weight loss plan will not serve you well as a
lifestyle habit. So do not diet. The advice is basically to forget about diets –
just exercise six days a week and quit eating bad food. (note 22)
This booklet is targeted to cadets in the Air Force Junior ROTC
program. The importance of learning and applying life skills is part of what
will make you a better person and a better citizen in America. Much of what
is in this booklet needs to be included as a lifestyle from patterns established
at home. Whether parents have small children, teenagers or young adults
getting ready to graduate and be on their own, it is worth sharing the ideas
presented here.
Ann Shattuck a research nutritionist at the Fred Hutchison Cancer
Center in Seattle emphasizes the parental role. “If you provide nutritious,
low-fat, high fiber foods and set a positive example, you can influence your
kids’ eating habits for the better.” This statement relates directly to the “10”
and the “20” in The 10-20-30 Life Wellness Plan. When looking at nutrition,
take that simple approach – focus on fat and fiber. Kids under the age of
two require a different diet and fat is important, but after the age of two you
do not require high-fat diets. Research shows kids will grow and develop
just as well on a low-fat diet as kids who eat fatty food. (note 23)
Simple solutions do not equate to effective results because human
behavior must “make it happen.” The words “make it happen” are simple
words but they imply you are in control. You can make the choice. You can
take the simple solution and implement it. The words also carry deeper
meaning – it may not be easy to do. This brings us to the third topic in the
“Power of Three” solution for long term long wellness – commitment.
What does commitment mean? The dictionary defines it as a pledge
or promise. Most of the time a commitment is something we agree to do for
someone else. Maybe you just met with a loan officer at your local bank.
You were interviewed for the loan and responded, “I’ll make a commitment
and pay off this loan in the next three months.” In this case your financial
health and ability to secure future credit may be determined here. You
would take this commitment very seriously. Commitments in life can take
many forms. They might involve your work, your finances, your family,
your education or your community service.
15
The commitment I want you to examine here is a commitment to
yourself. For this life wellness plan to work and for you to implement its
simple message, you must be committed. You must pledge or promise to
yourself to put exercise and nutrition as top priorities in your life.
Why is a commitment to your health so important? Look at the issues
of health from the doctor’s perspective. About 70 percent of the serious
illnesses are preventable and it is a doctor’s job to be involved in preventive
medicine. The good news on this is solutions are simple. There is no need
for a presidential commission, no need for a federal program, no need for a
national health directive, and no need for expensive drugs. “This fight can
be led, fought and won, one person at a time, starting with you.” (note 24)
How would you like to commit to something simple in life and be
able to live longer? This booklet is designed to provide you the tips and
reasoning to guide you in the right direction to live a healthier and longer
life. Don’t just add years to your life, add life to those years. In a study
done by the University of Cambridge involving 20,000 people, researchers
determined some simple things to add years to your life. By not smoking,
eating lots of fruits and vegetables (fiber), and getting regular exercise the
researchers determined these healthy habits can add 14 years to your life.
(note 25)
Commitment implies doing something. It may be doing what you
have been doing and sticking with it. But for many people it will likely
involve a behavior change – developing new and better habits. When
behavior change is required it helps to have support from friends and family.
When you have to “make it happen” nobody can motivate you to change but
yourself. It is an internal drive, a type of work ethic and a dedication to
meet established goals. Studies have shown old habits can be replaced by
good habits and the behavior change will take hold if the new habit is
maintained for 28 days – about a month. Stick with it a month and your new
habits of wellness may just become a lifestyle of wellness. (note 26)
Let’s take a look now at how tough this challenge is and how hard it is
to keep a commitment. Most of us know exercise is good for you. Most of
us know the basic foods for good nutrition and foods that are bad for us.
People who struggle with being overweight may see the need for exercise
and good nutrition, but want a quick fix. There is no quick fix. Even trying
to apply the simple 10-20-30 Life Wellness Plan will not result in an instant
remedy to the overweight problem. The solution requires a long-term
commitment and consistency in adopting good wellness habits.
Behaviors most resistant to change involve addictions. Poor eating
habits can be a type of addiction. Of course it is not a chemical type of
16
addiction, but overeating and trying to control food intake can be a very
difficult problem to resolve. “What is at work here is the psychological
power of habit. The characteristics that render each of us unique are seldom
the products of rational choice. Sometimes, of course, we choose to develop
healthy practices. Regular exercise can be a life-enhancing routine. Our bad
habits, however, tend to work their way into our life over time and become
extremely resistant to change, even when they threaten to destroy our lives.”
(note 27)
What if I told you something you were doing might cause you to die.
Suppose you were about ready to walk across a frozen lake. Analysis of that
lake’s ice shows it to be thick enough to only hold the weight of a medium
dog. If a child or adult went out on the ice, the ice would break and the
person would fall into the frigid water. What percentage of people would
still venture out on the ice and risk their life? I suspect the percentage would
be very small. Most people would size this up for what it is and realize the
risk is not worth it.
Now suppose you have lived your life in a very unhealthy way. You
ate lots of food containing saturated fat, ate too much, gained weight, and
did little to keep the body in shape. Over time these habits took their toll on
your body. Your cholesterol went up, your triglyceride level became
elevated, your blood pressure rose, and your arteries became blocked with
plaque. You became a victim of coronary artery disease and a candidate for
a heart attack. You are about ready to walk out on the lake with the ice and
are told of the dangers. What percentage of people would be willing to
change their habits, and live a life of wellness?
Research shows that over 70 percent still will take that walk out on
the ice. Over 70 percent will fail to make the changes necessary to improve
their lifestyle. Human behavioral change is the toughest part of this
wellness plan. Only 30 percent who already know they may die would
actually implement The 10-20-30 Life Wellness Plan or any other solution.
Knowing what to do is only part of the problem, and all too often we fail to
act even when we know what to do. Patients having near-death experiences
or procedures performed to save their lives are asked to change their
behavioral habits – a clear choice to change or die. With a clear
understanding that blocked arteries, or a walk across an icy lake, will kill
them if they don’t change their lifestyle, we think almost all of them would
change. But research shows about 70 percent fail to make the changes.
(note 28)
Let’s be realistic. Very few of the students reading The 10-20-30 Life
Wellness Plan are going to adopt all of it as a lifestyle habit. If only 30
17
percent of those facing death will change their habits, there will only be a
small percentage that will make changes when not faced with a life
threatening health concern. What is intended here is to provide you a
framework for living a healthy life. With this simple approach, the chances
for these basic wellness principles being part of a healthy lifestyle habit are
increased. With the knowledge you have now, you may think twice about
having something with a little too much saturated fat. Maybe you will opt
for some foods with a little more fiber. You realize the importance of
exercise and maybe you will take a walk, ride your bike, or go swimming a
few more times during the month instead of watching television. You may
even remember this simple wellness plan 30 years from now and seriously
implement it as part of your life wellness habit.
The level of commitment may vary as you go through different phases
in your life and as you experience various situations in your life. The
solution though to your life wellness still rests with the “Power of Three” –
apply The 10-20-30 Life Wellness Plan and focus on exercise, nutrition and
commitment. Most people fail at life wellness because their motivation or
commitment failed them, not because the wellness method was faulty. You
must motivate your mind to successfully change your behavior. Former
Arkansas governor Mike Huckabee, who lost over 100 pounds, states: “For
people who have tried other methods of diet or health management and none
has worked, consider the approach that this is a life mission to adjust your
eating habits and exercise routine. Do not approach this as how much
weight you need to lose, rather approach this as a lifestyle change related to
a health and fitness goal.” (note 29)
We have covered some key material here in defining the solution. I
want to emphasize the philosophy in applying this plan to your daily life.
The 10-20-30 Life Wellness Plan is designed to be used as a daily guide.
Look at this as something to strive for every day. This plan is not a diet plan
but a lifestyle you should view as necessary to maintain your wellness. The
reason this plan has three simple things is to ensure it is a manageable plan,
one you can apply with ease.
Keep it simple and the plan has a better chance of success when you
try to implement it. There are more complex ways to track nutrition. Some
plans require counting calories, some focus on total fat calories to be less
than a certain percentage of total calories and some plans have various point
totals based on serving size. All these plans provide valid and successful
methods when followed. Some people though just get worn out with the
calculations or the tracking requirements. By following the simple “10” and
18
“20” nutrition formula, you eliminate the bad food, eat more of the good
food and can maintain this as a healthy lifestyle.
These techniques in The 10-20 30 Life Wellness Plan are easy and
take care of most requirements for a life of wellness. It is not a 100 percent
solution and you do not need to apply it 100 percent of the time. The plan
provides a framework for you. Think of this in a similar way to what
Pamela Peeke states: “Consistency is crucial here. Those who do best stick
with it consistently, day in and day out remembering the 80/20 rule. Do it
right 80 percent of the time, leaving 20 percent for just being human.” (note
30)
Likewise The 10-20-30 Life Wellness Plan itself may only cover
about 80 percent of what is actually required for a perfect wellness plan. But
this plan has the essential mix of what you need to do – get rid of the junk
food in your diet by keeping the saturated fat intake low, bring into the diet
nutritious and healthy food by increasing your fiber intake, and really focus
on exercise. The solution is simple.
Your assessment…
It is important in any wellness plan to assess your health. One
measure of your health is the ability to evaluate your body fat. Excessive
body fat can lead to many health complications including increased risk for
diabetes and heart disease. There are many techniques to measure body fat,
including scales measuring weight and percent body fat.
A common and widely accepted method to assess your body fat is the
Body Mass Index (BMI). This is a measurement that assesses your body
size, by taking your height and weight into account. (note 31) There are
BMI charts available on line and referenced in most health and fitness
books. Several different formulas are available to calculate your BMI, but
the one below is one of the easiest to use.
BMI = (weight divided by height in inches squared) X 705
Plug in your numbers and see what you get. The American Heart
Association classifies BMI values. A BMI of less than 18.5 is considered
underweight. BMI values of 18.5 to 24.9 are considered healthy. BMI of
25.0 to less than 30.0 is considered overweight and people in this range are
at a higher risk of heart and blood vessel disease. Obesity is defined as a
BMI of 30.0 or more. These people are at a higher risk of cardiovascular
disease. Extreme obesity is defined as a BMI of 40 or greater. The chart
below is from the American Heart Association and provides an excellent
classification for assessing your BMI.
19
Height
Minimal risk
(BMI under 25)
Moderate risk
(BMI 25-29.9)
Overweight
High risk
(BMI 30 and above)
Obese
4'10"
118 lbs. or less
119-142 lbs.
143 lbs. or more
4'11"
123 or less
124-147
148 or more
5'0
127 or less
128-152
153 or more
5'1"
131 or less
132-157
158 or more
5'2'
135 or less
136-163
164 or more
5'3"
140 or less
141-168
169 or more
5'4"
144 or less
145-173
174 or more
5'5"
149 or less
150-179
180 or more
5'6"
154 or less
155-185
186 or more
5'7"
158 or less
159-190
191 or more
5'8"
163 or less
164-196
197 or more
5'9"
168 or less
169-202
203 or more
5'10"
173 or less
174-208
209 or more
5'11"
178 or less
179-214
215 or more
6'0"
183 or less
184-220
221 or more
6'1"
188 or less
189-226
227 or more
6'2"
193 or less
194-232
233 or more
6'3"
199 or less
200-239
240 or more
6'4"
204 or less
205-245
246 or more
Another table, more age specific, provides similar information. This
table also is based on BMI with categories for those who may be in the “At
Risk” or “Overweight” category.
BMI for males
Age At Risk
14
23
15
24
16
24
17
25
18
26
19
26
BMI for females
Age At Risk
14
24
15
24
16
25
17
25
18
26
19
26
Overweight
27
28
29
29
30
30
Overweight
28
29
29
30
30
30
Another way to do a quick assessment of your body fat is the skin fold
test. Grasp the skin on the back of your upper arm, halfway between your
shoulder and elbow. Do not pinch any muscle, just the skin and fat. If the
thickness of the mass is one inch (2.5 centimeters) or more, it is likely an
indication of a high percentage of body fat. (Note 32)
And if you still want to try another test, the skin and fat on the upper
thigh can also be checked. Sit in a chair with your feet flat on the floor. Use
20
your thumb and index finger and gently pinch the top of your right thigh.
Measure the thickness of the pinched skin with a ruler. If the skin thickness
is ¾ inch or less, you have about 14 percent body fat which is ideal for a
man and a very fit measurement for a woman. If it is an inch, you are likely
closer to 18 percent body fat which is a bit high for a man but desirable for a
woman. If you pinch more than an inch you have too much body fat and
could be at risk for diabetes and heart disease. (Note 33)
Your body fat assessment is an important wellness factor. You should
have a basic idea of your general body fat percentage as it relates to health
categories (see appendix B). Whatever your risk category, you still have a
life-long requirement to care for your body and do all you can do to promote
your optimum wellness.
Goals to protect your investment…
Setting goals and working hard to achieve those goals is essential to
success in life. You must establish the lifestyle habit of becoming a goal
setting person. Make your goals measurable and attainable. Start with any
goal and just write it down. Maybe you want to just walk one mile two
times a week for a month. You might set a goal of eating the “10” and “20”
part of this plan one day a week for a month. Set any goal that improves
your wellness over what you are currently doing. You have lots of time,
months and years, to reset and continue to improve your goals. As a goal
setting person you must have discipline, you must have commitment and
you must be energized by the personal satisfaction when each goal is
successfully met.
Why are you setting goals for yourself? Let’s look at it as an
investment in your future. As you grow up you will get a car and a home.
You will have possessions in the house, appliances, and maybe even a yard
or a garden. You will likely have worked hard to get an education, will have
financial assets and may seek spiritual peace through the practice of your
religion. How do you protect this life investment? To protect those
belongings, you will buy insurance on the car and home. You will change
the oil in the car, you will paint the house, you will mow the lawn and you
will take care of all your material assets. You will get insurance on the
possessions in the home. You will take time or have an advisor to manage
your financial interests. You may devote time during the week to seek
spiritual peace. You may even protect your family in case you get sick or
die with various types of insurance. You will use your education and apply
it in your job to improve your financial status and standard of living. You
may even seek more education and invest money and time for an advanced
21
degree. Why do a majority of people do all these things? These actions are
done to ensure a better quality of life and protect your investments.
I am sure you know where this is leading. Most people do all these
things, but what about you? So many people put themselves last on the
priority list. With investments you will often hear, “pay yourself first.” In
your life you also must put yourself at the top of the list. You are the most
important asset in your life. Make the investment in you the top investment
in your life.
A noted author on living your life with passion and purpose expressed
his thoughts on goal setting and achieving victories in your life. Matthew
Kelly’s words are well written in addressing wellness goals in life and
included below is an excerpt from his book.
“We get caught up in certain patterns of behavior that are selfdestructive, a rhythm of life that does not attend to our legitimate needs, a
lifestyle that does not enrich and fulfill us. How do we escape these vicious
cycles? Little by little. Small victories are the key. If you decide to become
a marathon runner, you don’t go out and try to run a marathon
straightaway. You start by running one mile a day, then two, three, five, and
seven. Over time you build yourself up, and as you strengthen and develop,
you extend your distances. Many victories are won before a marathon
runner’s first race.
Can you do on hundred sit-ups? If you are not in the habit of doing
sit-ups regularly, you probably think it is impossible to do one hundred situps consecutively right now. But if you start today by doing twenty each day
for a week, then thirty a day for a week, and so on, before too long you will
be able to do a hundred sit-ups – and the impossible will have been made
possible. That is the greatness of the human spirit. Small victories, one
upon another, are the making of every great champion.
These small victories build strength and confidence. The victory over
twenty sit-ups builds strength, courage, and confidence to achieve the
victory of doing thirty sit-ups the following week. If, on the other hand, you
tried to do one hundred sit-ups every day, the first day you might stop after
eighteen, the second day after twenty-one, the third day after twenty-five,
and the fourth day after twenty-six. After a week, most people would become
so discouraged from failing over and over again, they would quit.
Set goals that stretch you but do not break you.
A large part of success in anything is victory. Success is mostly about
victory over ourselves. The habitual and repetitious achievement of such
victories produces the quality of self-discipline in a person’s character. If
22
you give your body a choice, it will always take the easy way out. Your body
lies. It tells you it cannot when it can. The body has a natural capacity to
increase its strength and abilities. One thing is certain. If you do only what
you feel like doing, your life will be miserable and you will be a failure.”
(note 34)
This overview included a background on health problems, a possible
solution for you and some ideas to motivate you to a life of wellness.
The body is an amazing and complex form of life. Respect it and treat
it with dignity. You are a unique person in time and space. Think of the
millions of years it took to form this Earth and develop life as we know it
today (see appendix C). You are the most special product of an
extraordinary process. So from a timeline of this Earth and life on this
Earth, you are unique.
From the aspect of space, our Earth is a most unique celestial body.
Think of how rare it is to have life on a planet in this universe. It is
believed that there could be life on other planets, somewhere in the universe.
But because the universe is so vast, it is believed that under the best of
circumstances, the distance between these planets that contain life is at least
200 light years. That means if they could see us with their telescopes, what
they would be watching is light that left the Earth 200 years ago. They
would see our civilization without electricity, computers, cars, airplanes and
no modern forms of communication. So even though we may not really be
alone, for all practical purposes we are, alone in the vastness of the universe.
Planets with life are precious and you are here in this spot in the universe –
you are unique. (note 35)
I highlight the uniqueness of you so you can gain an appreciation for
who you are and how special you are. Treat yourself as being a very special
person and take care of yourself.
You may want to view who you are in a more spiritual way or at least
in a way that leaves you awe inspired. These two quotes will help focus
your thoughts on the importance of you.
“Our bodies are glorious creations and should be honored and
respected. Regular exercise, a balanced diet, and regular sleep are three of
the easiest ways to increase our passion, energy, and enthusiasm for life.
They are among our simplest legitimate needs and contribute massively to
the well-being of the whole person. Physical well-being is the foundation
upon which we build our lives. Unless we attend to our legitimate needs in
23
relation to the physical aspect of our being, our capacity in all other areas
of our life will be reduced.” (note 36)
Be a good steward of the body you have. Properly cared for, the
human body is an amazing machine! All the senses – eyes, smell, touch,
hearing, taste – surpass any machine ever made. Plus the human heart,
circulation system, digestive system, brain and central nervous system all
represent amazing systems that function flawlessly and in a multitask role.
Whatever your beliefs, the human body is an amazing, fully functioning,
living form. (note 37)
24
All about the “10”
“Most of us do not need any other diet than a little bit
of discipline.”
Matthew Kelly
The “10” is about saturated fat. Do not get this confused with total
fat. There are good fats, but saturated fat is a bad fat. The goal in this
chapter is to convince you that eating saturated fat is like eating poison.
Saturated fat, and how your body handles it, could eventually kill you.
Nothing good comes from a diet high in saturated fat. It is very difficult to
completely avoid saturated fat so the recommendation is to limit your intake
of saturated fat to 10 grams or less a day.
Think of how you take care of your car. You put quality gas in it to
run the car. You change the oil routinely to keep the engine operating
properly. Would you mix in some sand with your oil, or would you put
water in with the gas? These combinations are sure to cause problems for
your car. A car given the wrong fuels will not run right. The human body is
an amazing living machine. But like any form of life, it needs the right
nutrients to function properly.
Of all the things we eat, why focus on fat? Well let’s keep things
simple. By focusing on reducing saturated fat in your diet you will find this
to be an easy way to control your bad eating habits. First, you will have to
start looking at food labels to see which foods have saturated fat. As you
become more familiar with what you are eating – what fuel you are putting
in your living machine – you will start to recognize the foods with high
amounts of saturated fat. These are the foods you must cut back on or
eliminate. It is that simple – foods high in saturated fat are not good for you.
If you follow this rule of “10”, you will be surprised how your eating
habits will change. You will start to avoid bad foods. You will look for
healthier foods and wisely select the foods you buy. If you eat out, you will
begin to smartly order your meals to cut back on menu items with saturated
fat. You will look for foods with more fiber. If you snack, your snacks will
be more nutritious. Life does not change radically, but over time your health
and your wellness will improve. Remember, this is a life wellness plan, and
habits must change – behavior must change. You must do this for the rest of
your life.
25
How much is right?…
There may not be any proven scientific answers concerning the right
amounts and right kinds of food for you as an individual. With The 10-2030 Life Wellness Plan, as a guide, you have a template to use and to help you
set goals. Even if you are close to these targets 80 percent of the time, you
will improve your health.
Experts on diet and nutrition recommend you receive no more than 35
percent of your calories from fat. Figuring your fat intake requires
examination of food labels and a calculator. This recommendation deals
with total fat. To determine percent of calories from fat involves dividing
the amount in the “calories from fat” category by the amount in the “total
calories” category and multiply by 100 to get a percent. (Note 1)
To focus on saturated fat, the calculations are similar. Although there
have been no specific recommendations on intake of saturated fat, the
national Cholesterol Education Program has established a target threshold.
They suggest 7 percent of daily calories come from saturated fat. Other
groups have suggested 10 percent or less. Most people currently eat
between 12-14 percent of daily calories as saturated fat. So anything less
than that would be an improvement and provide greater health benefits.
(Note 2)
The following example illustrates the method used to calculate your
suggested consumption of saturated fat.
- First assume you eat 1800 calories a day, and 7 percent can be
saturated fat calories.
- (1800 calories) X (7 percent saturated fat) = 126 calories of
saturated fat per day.
- Note that one gram of fat equals 9 calories, therefore:
- 126 divided by 9 = 14 grams of saturated fat per day.
The above calculation is not one too many people perform every day.
I also would bet it is not a calculation too many people would perform every
day for the rest of their life. I know these are accurate methods of
computing dietary consumption, but what you need is a simple, easy to
apply, technique.
The American Heart Association recommends limiting your saturated
fat consumption to 16 grams for a 1500 calorie a day diet. Most of us vary
our caloric intake and therefore the saturated fat consumption would also
vary. But this recommendation does provide a good baseline and an easily
26
calculated target number. To ensure a healthier diet you really should try to
restrict intake of saturated fat even more. For most purposes, and for most
people, set your target for 10 grams or less of saturated fat per day. Keep it
simple, simple will work.
The good…
Fat can be good for you. The body needs a certain amount of fat to
function. Fat provides energy storage, controls body temperature and is
essential for cell development. Keep in mind, what you eat impacts your
body at the cellular level.
The two types of good fats are polyunsaturated and monounsaturated
fats. The American Heart Association defines the polyunsaturated fats as
fats that have more than one double-bonded (unsaturated) carbon in the
molecule. The monounsaturated fats have one double-bonded (unsaturated)
carbon in the molecule. These fats are usually liquid at room temperature
and remain liquid even when chilled. In comparison, the bad saturated fats
have a chemical makeup with carbon atoms which are saturated with
hydrogen atoms. Saturated fats are typically solid at room temperature. The
structure of these fats is important in the way the body uses them and builds
its cells.
It is important for the diet to have a balance of many nutrients, and do
not think fat is bad. The body functions best with the good fats. Let’s call
the fats as mentioned above the fit fats. (note 3) The fit fats are
polyunsaturated and monounsaturated fats. The polyunsaturated fats include
those omega-3s found in salmon, tuna, walnuts, flaxseeds, pumpkin seeds,
and sunflower seeds. These fats help to clear your arteries and speed your
metabolism. The monounsaturated fats are found in nuts, olives, corn,
avocados and olive/canola oils. The body has an amazing ability to take
these fats, use them to burn fat, help reduce cholesterol and keep you feeling
full. (note 4)
The body uses fats to carry certain vitamins, to make hormones, to
provide a layer of insulation for maintaining body temperature, and to build
the membranes that surround every cell in the body. These unsaturated fats
are even used to produce testosterone the hormone that leads to muscle
growth. (note 4 and 5) Fit fats, like the omega-3s. can also reduce blood
clotting, regulate heart rhythm, stimulate the immune system and minimize
wrinkles. (note 6)
27
The bad…
Saturated and trans fats are bad fats. Limit the saturated fats,
eliminate the trans fats. The trans fats are created in an industrial process
that adds hydrogen to liquid vegetable oils and this makes the product more
solid. These trans fats are also known as partially hydrogenated oils. You
can identify them on the nutrition labels of any food.
It is very important for your health to focus on these bad fats and do
everything you can to control the intake of saturated and trans fats. How
serious is this? Dr Henry Lodge, (note 7) stated when combined with a
lifestyle of little exercise and sedentary living, eating saturated fat is killing
us. The medical results clearly point to a healthier, longer life by avoiding
saturated and trans fats.
Multiple sources, studies and all the medical evidence to date indicate
the negative impacts of saturated fat. The body does not react favorably to
these fats. Saturated fat has no place in diets which focus on health and
proper nutrition (e.g. the Glycemic Index diet). Saturated and trans fats
activate the genes that increase the production of a specific protein. This
protein in turn causes inflammation of the arteries. What you eat can
significantly impact biological processes in the body. Inflammation of
arteries is one of the major causes of aging. This type of inflammation,
along with other negative effects of a diet high in saturated fat, contributes to
the following health problems. (notes 8, 9, 10, & 11)

Reduced energy levels

Causes skin to wrinkle

Heart disease

Heart attacks

Stroke

Type II diabetes

Colon cancer

Prostate cancer

Breast cancer

Ovarian cancer

Reduced immune system

Memory loss

Alzheimer’s disease

Serious infections

Arthritis

Gallbladder disease

High blood pressure
28





Elevated cholesterol and triglyceride levels
Gangrene
Diseases associated with clogged arteries
Plaque buildup along artery walls
Cardiovascular disease
In one experiment medical students were given a fatty meal to
examine blood fat level, known as triglycerides. A special device was used
to look at the small blood vessels in the eyes. Fat from the food entered the
bloodstream and was visible as the fat clogged up the blood. Cells began to
clump together and turn the blood into sludge, even nine hours later. It is
this process, seen in a simple experiment, which also occurs throughout the
body and contributes to many of the diseases listed above. (note 12)
The impact of saturated fats on health was also verified from a 25year study evaluating development of coronary heart disease and the longterm risk of death. This study and others repeatedly show a strong
correlation between the consumption of saturated fats and cardiovascular
disease. Think of the process going on in the body. You consume saturated
fats and the body produces plaque from these fats which builds up on the
artery walls. It is like pouring grease into the pipes in your house. The
grease sticks to the sides of the pipes and eventually water can no longer
flow down the drain. Likewise in the body, the plaque buildup is stage one
of cardiovascular disease and aging of the arteries. Saturated fat also
contributes to the increase of LDL cholesterol in the bloodstream. Think of
saturated fats with the “S” in mind, meaning “Stay Away”. (note 13)
Saturated fat can contribute to obesity. A high intake of saturated fat
is believed to increase the need for essential fatty acids, which in turn lead to
the creation of excess body fat. Extra weight leads to other health problems.
(note 14) The problem of gaining weight is a clear one from a scientific
point of view. Every pound of fat stored on the body is equal to 3500
calories. As fat is added to the body, more blood vessels are needed to
nourish the added tissue. The added tissue creates more work for the heart,
which in turn can lead to high blood pressure. The higher blood pressure
causes a strain on vessels, stretching them and causing injury. People who
are overweight or obese, statistically have a shorter life span. (note 15)
The extract below provides an excellent physiological summary of
information on fats. Remember, what you eat impacts you at the cellular
level.
29
“Unsaturated fat is beneficial. Not only do you burn unsaturated fat,
but you build with it. Your cell walls, all 40 billion of them are largely fat as
are all the connections between our brain cells. You must have healthy fat
that supports each living cell in your body. You can not make a new cell
without fat, and you make new cells all the time – more than twenty billion a
year. Your body is a massive, ongoing construction project and unsaturated
fat is one of the key building materials. Unsaturated fat, a mainstay of the
natural diet we not longer eat, is found in wild-game meat, most vegetable
oils, nuts, fruits, vegetables and fatty fish like mackerel, salmon, and
sardines. But the fat that dominates our diet today is saturated fat – the
form of fat we use to store energy for hard times. Saturated fat is not a
passive player. It is an inflammatory messenger in its own right, an
automatic signal that it is time to decay. Obese people are five times more
likely to have inflammatory proteins in their blood than lean people. Most
sedentary people are four times more likely to have inflammatory proteins in
their blood than the fit. Inflammatory proteins are the ones that can kill you
with heart attacks, strokes and cancer. The rates of prostate, colon, breast
and ovarian cancers in population around the world are directly
proportional to dietary levels of saturated fat! Without enough unsaturated
fat to build with, an obese person’s body substitutes saturated fat. It builds
the stuff right into your cell walls. But it’s a slightly different shape than
unsaturated fat and it doesn’t quite fit. You are building a wall with the
bricks just a little bit off and the saturated fat is still inflammatory,
triggering local inflammation. Let me say it again: Heart disease, stroke,
cancer, and even Alzheimer’s disease are all strongly linked to the
inflammation caused by saturated fat in our diet.” Saturated fat is found in
full-fat dairy products (butter, cheese, milk, and cream). Meat is generally
bad. Lean cuts of beef and pork are okay, but hard to come by. Sausage
and bacon are terrible. Avoid fried foods. Stay clear of trans fat.” (note 16)
Many of the diseases and illnesses mentioned above, related to
nutrition, are not concerns for teenagers. The facts on fats are important so
you know and understand the necessity of developing a healthy lifestyle.
Your choices influence your habits, and your habits establish your behavior.
Once behavior is set, it is hard to change – so develop good behaviors now.
You have to be able to make intelligent food selections. To make
these smart choices, you have to be educated on what is good for you and
what is harmful. Some people do not have the knowledge level to make
these choices regarding fat in the diet. It took me half a lifetime to
understand the importance of what we eat. The detail of the information on
30
fats took a little longer. That is why this wellness plan focuses on some
basic, easy to understand, information.
So let’s keep it simple - remember, the good fats – the fit fats, come
from plants and fish. The bad fats, the ones that can kill you, come mostly
from animal and full-fat dairy products. Keeping in mind the fit fats and the
bad fats, and knowing what is healthy for you, will guide you in the proper
food choices. You are armed with knowledge and the power now to make
the right choices concerning fat.
“When you acknowledge that you and only you
are responsible and accountable for the choices you
make, you have in your hands the blueprint for
success.”
Lou Holtz
31
All about the “20”
“While we may not be able to control all that happens
to us, we can control what happens inside us.”
Ben Franklin
The “20” is about fiber. Focusing on foods with fiber will draw in
most of the good, nutritious foods into your diet. Remember, reducing your
saturated fat intake to 10 grams or less a day helps you get rid of the bad
foods in your diet. The goal in this chapter is to show you the benefits of a
high fiber diet and get you into the habit of eating 20 or more grams of fiber
a day. This approach will ensure you get the good foods into your diet.
There is a wide range of recommendations on the amount of fiber you need,
but as a minimum if you get 20 grams of fiber a day you will be on the right
track to improving and maintaining a healthy lifestyle.
Think of fiber as the pack-man in your body. It gobbles up the bad
things in your blood and digestive track. Fiber also comes with nutrients to
properly fuel your body. Our body reacts in a very logical physiological
manner. Think of it like a machine. Bad fuel (saturated fat) clogs up the
machine, but good fuel (fiber) is used efficiently to improve operations and
keep things running in top form. The body is a most complicated and
amazing machine and you can control how it functions with proper nutrition.
Amount of fiber…
Most people do not get enough fiber. The average person, probably
one who does not focus on fiber intake, consumes about 7-12 grams of fiber
a day. The National Fiber Council, with its push for a high fiber diet,
recommends 32 grams of fiber a day. Many people find it difficult to get
this high amount of fiber into the body in a day. It is even tougher when
examining the basic knowledge about fiber. About 62 percent of people
believe meat is a source of fiber. There is not a single gram of fiber in meat.
Fiber can only be obtained from plant products. Over 70 percent of people
read food labels, but only 48 percent look at the amount of fiber per serving.
(note 1)
There are many recommendations for the amount of fiber you should
consume each day:
32




Dietary reference intake for fiber is 38 grams per day for
males 14-50. For females 14-50 the recommended fiber
intake is 25-26 grams a day. (note 2)
The American Dietetic Association recommends we consume
25 to 35 grams of fiber a day. (note 3)
While most Americans average less than 15 grams of fiber a
day, experts recommend men 19-50 get 38 grams of fiber a
day and those over 50 get 30 grams. Women 19-50 should
get 25 grams and over 50 should get 21 grams. (note 4)
Go heavy on fruits, vegetables and whole grains. Fiber is
listed on packages so read those labels. Your goal should be
about 40 grams of fiber a day. (note 5)
Focus on the fiber amounts on food labels. You will find yourself
buying different foods – foods with more grains, more whole wheat, more
fruits, more vegetables, more oats, more nuts, and more high fiber cereal.
Your habits will change and so will your health. This is not a hard habit to
adopt and is one you can follow for the rest of your life. Remember, habits
change behaviors and behaviors change lifestyle. You are on a mission to
live a healthy lifestyle and this wellness plan is your roadmap.
The recommendations in this section are lofty goals. Keep this
process simple and manageable. Think of the “20” as your minimum, your
baseline, and make that your doable goal. Obviously your efforts in this
category will translate into the more the better, up to 40 grams a day.
Types of Fiber…
There are two basic types of fiber. Soluble fibers dissolve in water
and form a gel-like consistency. Oat bran, grains, legumes (peas and beans),
carrots, oranges, nuts, barley, flax seed, apple and citrus pectin all contain
soluble fiber. This type of fiber has been shown to help lower cholesterol
levels by pulling cholesterol from the bloodstream. Soluble fiber also acts
on the body by slowing digestion which allows you longer-burning energy.
(note 6 and 7)
The other type of fiber is insoluble fiber. This fiber does not dissolve
in water. Vegetable and fruit skins, green beans, dark leafy vegetables,
whole wheat products like wheat bran and whole grains, corn bran, seeds
and nuts all deliver insoluble fiber. Insoluble fiber is associated with
reduced cancer risks. Insoluble fiber acts like that pac-man. It rapidly
transits the body and as it goes through your plumbing system it picks up
miscellaneous fats and whatever else is lingering around. Fiber is not
33
digested; it simply passes through the body. Fiber does not get absorbed
into the bloodstream but does have a positive impact on blood chemistry. It
works like a flushing action and takes all the unfavorable things in your
system and ushers them out of your body. (note 6 and 7)
There is no need to complicate things here by trying to count grams of
soluble fiber and insoluble fiber. The purpose here is to work on an 80
percent solution so the plan is something easily achieved. Just aim for 20 or
more grams of fiber a day. You will get a good enough mix of both types of
fiber and improve your health.
Benefits of fiber…
All the studies and research on nutrition indicate fiber is very
beneficial and contributes to a healthy lifestyle. Plant foods are high in fiber
and animal foods do not contain any fiber. This does not mean you have to
avoid meat, but your diet should be rich in fruits, vegetables, nuts, berries,
whole grain, beans, and any plant-type food.
Lists are good. They present lots of information and are simple. Here
is a list of all the benefits of fiber (notes 8, 9, 10, 11):









Fiber aids in digestion.
Fiber binds with cholesterol and carries it out of the body.
Fiber helps balance blood glucose levels.
Some fibers bind to cancer-causing agents in the digestive
track and sweep them out of the body.
Fiber helps prevent the accumulation of too much body fat
because it is hard to eat a diet high in fiber and also gain
weight.
Fiber helps fight diseases.
Most high-fiber foods contain certain chemicals with
anticancer effects.
Dietary fiber may help prevent appendicitis.
Fiber provides a low-calorie filler, slows the digestive process
and makes you feel satiated (to feel fully fed).
Fiber is a powerfully medicinal food. The health benefits of a high
fiber diet translate into reduced risk of heart disease, artery disease, gall
bladder disease, and cancer (colon, bladder, breast, cervical and lung). Fiber
also provides better control of diabetes. Diets high in fiber have been shown
34
to aid in losing excess body fat and help combat obesity. Fiber may also
help lower blood pressure by about 10 percent. (Notes 12 and 13)
Natural foods are more fiber rich. The problem with many foods
today is they are processed beyond their natural state resulting in the body
doing less work in the process of digestion. Rick Galloop (note 11) provides
an excellent book with recipes for meals with high fiber and healthy eating.
He states the fundamental problem is the foods we eat are digested too easily
by our bodies. Foods lose much of the nutritional value and health benefit
when they are processed. The fiber in foods is lost in the processing and
fiber is the source of so many health benefits.
The benefits of fiber lead to improved health and a longer life span.
By eating the right foods you provide nourishment to the body. When
properly fueled the body functions at its best. Studies show if people eat
more fiber they can significantly lower their rate of aging. A Northwestern
University study determined a 10 gram increase in daily fiber from cereal
decreased the risk of heart attack by 29 percent. If your eating habits do not
involve adequate fiber you more likely have an overall poor diet and are
more sedentary. (note 14)
Summary of nutrition…
The information on “10” and “20” provide guidance on healthy
eating. It does make a difference what you put in your body. New research
suggests inflammation of the arteries may be as big a risk for heart disease
as clogging of the arteries due to cholesterol deposits. A high fiber diet with
plenty of beneficial fats proved better at controlling damaging inflammation
than the standard low-fat diet. This conclusion was based on a two-year
clinical trial. (note 15)
This last reference illustrates the overall importance of the combined
“10” – “20” approach. Developing a habit of eating the right food, most of
the time, will change your health profile. It is simple – Eat plenty of fiber
and good fat and avoid the bad fat. The health benefits of this method of
eating are well documented.
The food pyramid diagram provides another way of looking at overall
nutrition. A food pyramid illustrates types of food to eat and consumption
quantities of each type of food. The United States Department of
Agriculture (USDA) has published two food pyramids over the last 17 years
and Harvard also published one in 2008 (note 16).
35
The USDA’s 1992 food guide is the most recognized food pyramid.
This food pyramid is shown as an example so a comparison can be made
showing how ideas about what to eat have changed.
1992 USDA FOOD PYRAMID:
36
In April of 2005 the USDA published a new food pyramid. It is
packed full of information. The food pyramid updates the 1992 version and
includes a stepping visual to signify the importance of exercise. The food
information is divided into sections with guidance provided on each food
group. This new pyramid is shown below.
37
Finally, look at the Harvard School of Public Health Pyramid. This is
a comprehensive health and wellness plan with a very good visual
representation.
38
There are several very important comparisons to make between this
food pyramid and the first USDA illustration. Notice the shift in eating
refined grains, white rice, bread and pasta – a complete opposite location on
the food pyramid. The USDA chart has these foods at the base of the
pyramid. The Harvard chart has these foods at the point of the pyramid.
And the point is – processed foods should be eaten sparingly.
Now look at the fats and oils. Fats and oils are at the point of the
USDA food pyramid – consume them sparingly. But wait…the Harvard
chart has healthy fats and oils at the base of the pyramid for food items.
This is another complete reversal in food consumption recommendations.
Examine again the Harvard Food Pyramid. What dominates the point
of the pyramid? Besides refined grains, salt and sweets it is red meat and
butter which should be consumed sparingly. Dairy products also should be
consumed in limited amounts. The beneficial fats are placed at the base of
the food pyramid. This is the formula for achieving the “10” in The 10-2030 Life Wellness Plan. Avoid foods high in saturated fat and consume the
good fats.
What dominates the base of the food recommended to eat the most?
The answer is fruits, vegetables, and whole grains. This is the source of
your fiber – the “20” in The 10-20-30 Life Wellness Plan. By following the
“10” and “20” you reduce the saturated fat and increase your fiber and
pattern your life to match the Harvard food pyramid of healthy eating.
Finally and most importantly is what the Harvard pyramid shows at
the base of the chart. This is the most important aspect of health. Because it
is at the base of the pyramid it is recommended to be done most often to
ensure a life of wellness – DAILY EXERCISE!!! Strenuous physical
activity done thirty minutes a day is the topic of the final chapter in your life
wellness plan– the “30” part of The 10-20-30 Life Wellness Plan.
So let’s keep it simple - remember fiber is good for you. Focusing on
getting fiber into your diet will result in eating good and nutritious foods.
You must get 20 grams or more of fiber a day by eating grains, fruits,
berries, beans, vegetables, oats, nuts, and almost any plant food. Animal
foods do not contain any fiber. You now understand the benefits of fiber
and knowing what is healthy for you will guide you in the proper food
choices. You are armed with knowledge and the power now to make the
right choices concerning fiber.
“Successful people plan far more than the
average person. There is an explanation. It works! If
you want to succeed, plan for success”
Anna Pavlova
39
All about the “30”
“Champions aren’t made in gyms. Champions are
made from something they have deep inside them; a
desire, a dream, a vision. They must have the skill
and the will. The will must be stronger than the skill.”
Muhammad Ali
The “30” is all about exercise and is the best part. The quality of your
life, how you feel, how long you live, how well you live, how much energy
you have, the level of stress and your feeling of self worth, can all be
determined by your will to exercise. The primary goal in this chapter is to
motivate you to include exercise as part of your lifestyle. You have within
you the choice to make your life more vibrant, productive and enjoyable just
by exercising 30 minutes a day. In this competition, be your own champion.
Be the champion of your life – it is the most important race to the finish you
will ever compete in.
The body was designed to move. You must be active to live a healthy
life. Think of all the things you must do in your life. Going to school is a
must. Getting a job and eventually working for a living is essential. You
have to eat to survive. You shower and brush your teeth as part of a habit of
self care. You must develop a mindset that physical activity – strenuous
exercise – is as important and as much a part of your life as everything else
you do. From now on exercise is a non-negotiable item you must accept as a
habit in your life. If you do not routinely exercise you must develop the
exercise habit. This habit eventually becomes a lifestyle behavior. For
someone who does not exercise we are talking about a behavior change.
You must change your habits and incorporate the behavior change into your
life. (note 1)
The problem we face…
Too many people are sedentary and the body is meant to be active.
The rewards in life come from hard work. The rewards for the body also are
a result of hard work. Physical inactivity, especially among teens and adults,
is a national health concern in the United States. To be physically fit
involves a range of exercises to transition from sedentary to physically
active. Total fitness should be viewed as cardiorespiratory fitness (walking,
jogging, biking, swimming), muscular endurance (hiking, rowing skating
40
gymnastics), strength (weight training), flexibility (stretching), and body
composition (percentage of body fat or BMI). (note 2)
The lack of exercise and the lifestyle of being a “couch potato” are
contradictory to our physiological structure and are contributing factors in
many health problems. Numerous surveys indicate the average American
spends 28 hours a week watching television. That equates to four hours a
day. Cut out one television show per day and invest that time in you and
your life wellness – go exercise. A sedentary lifestyle leads not only to
physical atrophy, but also emotional and spiritual atrophy as well. (note 3)
Studies and research repeatedly show the negative impact on those
who are not physically active. Inactivity is hazardous to your health. Only
about 20 percent of the population of the United States is physically active
enough to actually attain health benefits from their activity. (note 4)
Remember, over 65 percent of adults are overweight or obese. We are
a nation with an epidemic of inactive, overweight people, who by choice are
inflicting themselves with unnecessary illnesses. Examine the following
totals which represent a 19 year average of deaths per year ending in 1999
(web site united justice.com/death-statistics):
Lightning – 90
Major Airline Accidents – 120
Murders – 15,517
Flu – 20,000
Automobile Accidents – 42,116
Right now society seems to accept these respective totals as part of
our way of life. Efforts are made to reduce them, but there is no real alarm
over these statistics. What would happen if numbers in any of these
categories suddenly elevated to hundreds of thousands? How would the
government’s policy and procedures change? What would most citizens do?
What changes would be made in our daily lives? Well there is another
category that far surpasses the above totals. As with the other totals this
category seems to be accepted as part of our way of life. It is estimated that
300,000 people die a year because of weight related illness. (note 5)
The physiological impact of exercise…
Exercise positively impacts the body all the way down to the cellular
level. Your understanding of exactly how the body reacts to exercise can be
a very motivating factor. The goal is to motivate you to exercise!
Everything the body does in response to a reasonable exercise regime is
beneficial. The body’s brain responds, the body’s heart responds, the body’s
muscles respond, the body’s circulatory system responds, the body’s
41
metabolism responds, and the body’s cell production system responds. Your
exercise energizes the body.
The heart is the pump in our body. When you exercise the pump
works faster delivering more nutrients and oxygen to all body parts,
including the brain. Many people believe exercise just affects muscles.
Studies now show exercise improves the function of the brain. Kids with the
fittest bodies are the ones with the fittest brains. There is a growing
acceptance in science that exercise can make people smarter.
For decades the medical community believed the brain could not grow
new nerve cells. Now, a major study has shown exercise can trigger the
growth of new nerve cells. Other scientists found vigorous exercise can
cause older nerve cells to form dense, interconnected webs that make the
brain run faster and more efficiently. With regular exercise the brain’s nerve
cells branch out, join together and communicate with each other in new
ways. In addition, exercise stimulates production of beneficial chemicals in
the brain, fueling the brain’s activities of higher thought. Many people are
aware of the impact of endorphins and how they have been attributed to
positive feelings after vigorous exercise, often referred to as a “runner’s
high”. National Academy of Sciences publications documented results
showing the impact of exercise on the human brain. After three months of
workouts, subjects in the study appeared to sprout new neurons and those
with the greatest cardiovascular fitness grew the most nerve cells. (note 6)
This process of transforming stem cells into full-grown, functional
nerve cells has the scientific community excited. Scott Small, a Colombia
University Medical Center neurologist stated: “In terms of trying to explain
what it means, the field is just exploding.” He went on to say, “Wherever
you have birth of new brain cells, you have the birth of new capillaries and
active adults have less inflammation in the brain.” Arthur Kramer, a
psychologist at the University of Illinois commented on how exercise seems
to restore parts of the brain to a healthier state: “It’s not just a matter of
slowing down the aging process; it’s a matter of reversing it.” There is now
sound scientific evidence to show that if you let your body go, the brain will
follow. (note 6)
“Physical fitness is not only one of the most
important keys to a healthy body; it is the basis of
dynamic and creative intellectual activity.”
John F. Kennedy
42
The impact of exercise on those under 20 is even more dramatic. Phil
Tomporowski, a professor of exercise at University of Georgia, says
“Exercise probably has a more long-lasting effect on brains that are still
developing.” Exercise benefits the brain by improving brain functions
including skills related to math, logic and reading. There is a growing trend
to examine the need for making physical education longer and more focused
on brain-strengthening cardiovascular exercise. Humans thrive on physical
activity and without it our brains are not doing what they are meant to do.
Kids need this activity for their brain health. By establishing a love of sport
early in life kids are more likely to develop into active adults. (note 6).
Now let’s examine the impact of exercise on the heart. Exercise
immediately does one thing to the heart. Increase your activity levels and
the heart suddenly starts to beat faster. If you are a conditioned athlete a
healthy heart can smoothly accelerate from 60 or 70 beats per minute to over
a thousand beats per minute. This remarkable pump then sends massive
amounts of blood to exercising cells and tissue. The flow of blood can go
from one gallon per minute to eight gallons a minute. (note 7)
The conditioning of the heart from exercising also impacts the heart’s
beating patterns. A person who routinely exercises with vigorous aerobic
workouts can condition the heart so the resting heart rate is reduced. With
demanding aerobic exercise, the amount of blood pumped by the heart
increases. This strenuous workout strengthens the heart, enlarges the left
ventricle, and improves the ability of the heart to contract. A heart routinely
getting worked becomes more powerful and efficient. As you gain fitness
your heart gets stronger and can pump a greater volume of blood with each
beat. Thus, during normal activity less beats are required to maintain a
functional body.
Most people who do little exercise have a resting heart rate of about
75 to 80 beats per minute. Individuals who are well conditioned may have a
resting heart rate of 55 to 60 beats per minute. Superbly conditioned athletes
may even have heart rates as low as 30 to 45 beats per minute. Exercise
impacts the heart muscle much like any other muscle – work it and it works
better. (note 8)
So how do you determine your resting heart rate? This is an easy and
relaxing test to take. The best time to measure your resting heart rate is
when you wake up in the morning. Before getting out of bed, take your
pulse and count the number of beats in one minute. Determine your average
over a period of at least three days. Resting heart rate is an excellent
indicator of basic fitness and a strong predictor of cardiovascular health.
43
Information on the resting heart rate is available on the American
Heart Association web site.
RESTING HEART RATE
MEN
AGE
18 -25
26 -35
36 -45
46 - 55
56 -65
65+
ATHLETE
49-55
49-54
50-56
50-57
51-56
50-55
EXCEL'T
56-61
55-61
57-62
58-63
57-61
56-61
GOOD
62-65
62-65
63-66
64-67
62-67
62-65
ABOVE AV
66-69
66-70
67-70
68-71
68-71
66-69
AVERAGE
70-73
71-74
71-75
72-76
72-75
70-73
BELOW AV
74-81
75-81
76-82
77-83
76-81
74-79
POOR
82+
82+
83+
84+
82+
80+
WOMEN
AGE
18 -25
26 -35
36 -45
46 - 55
56 -65
65+
ATHLETE
54-60
54-59
54-59
54-60
54-59
54-59
EXCEL'T
61-65
60-64
60-64
61-65
60-64
60-64
GOOD
66-69
65-68
65-69
66-69
65-68
65-68
ABOVE AV
70-73
69-72
70-73
70-73
69-73
69-72
AVERAGE
74-78
73-76
74-78
74-77
74-77
73-76
BELOW AV
79-84
77-82
79-84
78-83
78-83
77-84
POOR
85+
83+
85+
84+
84+
84+
44
As the heart does all this pumping of the blood, the blood and
circulatory system also benefit from exercise. Think of your blood like
water in a river and the blood vessels as the banks of the river. How would
you like this river in your body to function? Picture a stream of fresh, clean
water, rapidly flowing along. Then picture a stream all clogged up with
debris causing stagnant water, decay, and deteriorating conditions.
Although the analogy is on completely different scales, there is a similar
process involved. With an increase in circulation, blood vessels become
more flexible and there is an increase in small capillary vessels making up
the network throughout the cells of your body. The blood also acquires
more HDL, the good cholesterol and the overall picture of cholesterol is
improved. All these physiological impacts on the body help reduce the risk
of developing atherosclerosis. (note 9)
When exercising hard you stress the body and its muscles. Your
workout causes the energy reserves to be drained and you actually injure
your muscles slightly. But the body is amazing. It recognizes this “injury”
and builds it back. What is happening is you are tearing yourself down only
to be built back stronger. This type of injury is called adaptive microtrauma. This physiological process is critical to your growth and health.
You are getting stronger by stressing those muscles. The body is building
more tiny blood vessels inside your muscle. You are in charge and you are
sending signals to your body, keys in overriding that decay. But it starts
with exercise – you have to routinely exercise for your entire life because it
is who you are. (note 10)
Now let’s take these physiological processes right down to the cellular
level. Medically it has been proven that exercise changes the cells
throughout the body at the genetic level. (note 11) The extent of the body’s
response to exercise is not widely understood and certainly few people know
the details of how cells in the body respond. Henry Lodge, M.D., provides
one of the best descriptions of the biological functions of the body and the
need to maintain a high level of fitness. His thoughts are extracted and
provided below. Read this carefully and whenever you feel like sitting on
the coach instead of going out to exercise, read this again….and again, and
again…
“Biologically there is no such thing as retirement, or even aging.
There is only growth or decay. This is the new biology that has forever
changed our thinking about aging. It is all about growth and decay. The
muscle cells in your thigh are completely replaced, one at a time, day and
night, about every four months. Brand-new muscles are formed three times
a year. Your blood cells are replaced every three months, your platelets
45
every ten days, your bones every couple of years and your taste buds are
replaced every day. This is not a passive process. You destroy it at the end
of its planned life span and replace it with a new one. Biologists now
believe that most cells in your body are designed to fall apart after relatively
short life spans, partly to let you adapt to new circumstances and partly
because older cells tend to get cancer, making immortal cells not such a
great idea. The net result is that you are actively destroying large parts of
your body all the time and on purpose! Think of it as throwing out
truckloads of perfectly good body to make room for new growth. Your
spleen’s major job is to destroy your blood cells. You have armies of special
cells whose only job is to dissolve your bones so other cells can build them
up. Think of it like pruning in autumn to make room for growth in spring.
The trick of course is to grow more than you throw out and this is where
exercise comes in. Muscles control the chemistry of growth. The nerve
impulse to contract a muscle also sends a tiny signal to build it up. If
enough growth signals are sent they overwhelm the signals to atrophy and
your body turns on the machinery to build up the muscles, heart, capillaries,
tendons, bones, joints, coordination and so on. (note 12)
It is so important for you to understand how critical exercise is to the
proper functioning of the body. This excerpt highlights the process of how
to keep the body from decaying. Send the body signals and let it know you
constantly want its cells to rebuild, stronger and better. Be committed, eat
proper foods so the cells have the fuel they need to rebuild, and be engaged
in living. The fundamental building block supporting all this is exercise.
You must exercise routinely and for the rest of your life – the body was
meant to move, to grow not decay. This is how the body is designed to
function. What is really amazing is that so little time is needed to reap the
benefits of exercise. If you invest 30 minutes to an hour a day your body
will physiologically respond in such a positive way. (note 13)
The benefits of exercise…
The list of benefits related to vigorous exercise is extensive. It
is a list worth examining because knowing these benefits is a motivator to
continue exercising.
“I think exercise is the fountain of youth. If it were a
pill, everyone would be taking it.”
Rita Redberg, MD
46
Examine this list and see if this “pill” is worth taking. Scientific
research on exercise as it pertains to various health issues is impressive. The
benefits are significant:












Coronary and arterial aging – people who exercise
regularly have significantly less cardiovascular aging and a
lower risk of heart attacks and strokes regardless of genetic
background.
Immune system aging – physical activity reduces the rate at
which your cells age and you are less likely to develop
cancers and microscopic cancers that do exist are less likely
to spread.
Colon cancer – physically active individuals have much
lower rates of colon cancer
Breast cancer – women who exercise regularly have an
incidence of breast cancer that is almost one-third lower than
women who do not exercise regularly.
Prostate cancer – men who exercise consistently have lower
rates of prostate cancer.
Arthritis – moderate to vigorous exercise in conjunction with
strengthening exercise eliminates many of the arthritic
symptoms and makes joints younger.
Weight management – Exercising, both aerobically and with
strength building activities, increases burning of calories and
enhances metabolic rate.
Diabetes – Exercise helps increase the body’s sensitivity to
insulin. This in turn lowers blood sugar levels and decreases
insulin production. Active people, even if they have a genetic
link to the disease, are much less likely to develop adult-onset
(Type II) diabetes.
Osteoporosis and loss of bone density – any resistance
activity strengthens muscles and increases bone density.
Falls and broken bones – studies show those who exercise
are much less likely to fall or sustain fall-related injuries.
Sleep related disorders – adults who exercised fell asleep
more quickly and slept better than their sedentary
counterparts.
Depression and anxiety – exercise has significant emotional
benefits.
It helps ease depression, anxiety and other
psychological disorders.
47



Stress management – regular exercise decreases stress
response, meaning you are more relaxed, feel better and are
better prepared to cope with life’s stressful events.
Long-term memory – exercise helps improve long-term
memory and brain function. It helps prevent the arterial aging
that contributes to the early onset of Alzheimer’s disease.
Tobacco use – increasing exercise levels helps people quit
smoking. Regular exercise diminishes nicotine cravings.
(note 14)
Listed in the beginning of this booklet are all the problems we face
due to inactivity and poor self care. The list above should be a motivator, as
it shows how much the body can benefit from just taking the “exercise pill.”
As young adults many of these benefits do not seem relevant to you now.
The message you must get from this is how essential it is to develop the
habits and behaviors of integrating exercise into your lifestyle. The payoff
in your future is tremendous.
Numerous other references and studies have further substantiated the
above list. Exercise is the master signaler – its sets in motion hundreds of
chemical reactions each time you exercise and sweat. Muscles and joints are
strengthened. Exercise is the foundation of positive brain chemistry. The
immune system is improved, you sleep better, you lose weight and you burn
fat. You are also more resistant to heart attacks, hypertension, arthritis,
diabetes, high cholesterol and depression. It is well known that exercise
reduces death from vascular disease, but science has now shown exercise
reduces the mortality related to cancers. Cancer is an immune, inflammatory
and lifestyle disease related to decay. Exercise reverses the chemistry of
decay and changes the blood. Do not let your muscles sit idle as decay will
set in. Choose fitness – you will be the recipient of its benefits. (note 15)
“You can set yourself up to be sick, or you can
choose to stay well.”
Wayne Dyer
How do you feel before you exercise and after you exercise? Most
people do not feel like exercising, yet most people know they should
exercise. Remember the quote earlier by Matthew Kelly – “If you do only
what you feel like doing, your life will be miserable and you will be a
failure.” You must measure the benefits of exercise, and many other things
48
in life, by how you feel after you exercise. The psychological benefits of
exercise are just as profound as the biological benefits. Physical activity
helps clear the mind, burn off excess stress and helps you feel good about
yourself as a person. (note 16)
“A vigorous 5-mile walk will do more good for an
unhappy but otherwise healthy adult than all the
medicine and psychology in the world.”
Paul Dudley White
When you do exercise you are going to feel better. You may not
notice it right away, but over time you will value the elevated feelings
associated with a good workout. You will feel less stress, more relaxed and
you will sleep better. As you challenge yourself, set new goals and achieve
levels of fitness you never reached before your confidence will increase.
These feelings transcend all ages, from children to teens, to adults and even
the elderly. (note 17)
The psychological impacts of exercise provide key benefits for
students in school. Studies published in 2007 by the American College of
Sports Medicine linked vigorous physical activity to better grades in school.
Active students achieve more, are more focused and have a psychological
benefit resulting in improved academic performance. Other research shows
students who exercise are less likely to engage in negative social behaviors
like smoking, substance abuse, premarital sex, or misbehaviors impacting
their life wellness. (note 18)
Maybe all these good feelings are tied to the evidence previously
referenced when discussing the positive impacts of exercise on the brain.
Physical activity, even walking, helps keep memories intact. When you
exercise you are producing new brain cells, and that is a really big deal.
Strength training and aerobics keeps the mind sharp, and increases the
amount of gray matter, or more specifically neurons, in as little as six
months. All these biological benefits help the brain plan, remember and
multitask better. It is logical to conclude that exercise has a positive impact
on a student’s academic performance. So these more recent results need to
be understood for the significance of what has been discovered – you can
build new brain cells by exercising! (notes 19 and 20)
As if all these benefits are not enough – the best one is the proof
relating exercise to a longer life. It seems like an obvious conclusion based
on all these physiological, biological and psychological benefits. A large
49
scale study was completed and published in the Journal of the American
Medical Association. One result, for example, proved the age-adjusted death
rate from all causes was nearly 40 per 10,000 for women who got low
amounts of exercise. In comparison, the death rate for women who got
moderate daily exercise was less than 5 per 10,000. Another study on
people with diabetes, showed walking at least two hours per week reduced
the risk of premature death by 39 to 54 percent. A finding published in the
Journal of the American Medical Association (2007) indicates fitness level,
regardless of weight, is the single strongest predictor of mortality risk.
People with the lowest level of fitness were four times more likely to die
than those with the highest level of fitness. The numbers are in your favor
when you exercise and the message is clear – moderate exercise can make a
dramatic difference in your life expectancy and the quality of the life you
live. (notes 21 and 22)
The amount of exercise…
“Fitness is a journey, not a destination. It must
be continued for the rest of your life.”
Dr Kenneth Cooper
All this discussion on how exercise positively impacts the body gets
us to the whole point of this section. How much should you exercise?
Exercise is the best part of The 10-20-30 Life Wellness Plan – exercise 30
minutes a day and make it a priority in your life. Establish exercise as a
habit and this behavior change will become part of your life, for the rest of
your life.
Exercise is the most important aspect of life wellness and should be
the most important aspect of your daily life. If you are a young person age 8
to 18, here is how your average day is spent. You would fit school or
weekend activities into your day but would also watch 3 hours and 51
minutes of television, use the computer for a little over an hour, play video
games for about 49 minutes and read for about 43 minutes. (notes 23 and
24) You say, “There is no room in my daily schedule for exercise.” This is
where you must reprioritize, change your habits, change your behavior and
make exercise part of your lifestyle.
Updated recommendations from the American Heart Association and
the American College of Sports Medicine call for at least 30 minutes of
moderate-intensity aerobic activity five days a week or 20 minutes of
50
vigorous activity (like jogging) three days a week. Strength training is a
necessary component of the exercise regime. Doing resistance type exercise
improves overall fitness, burns fat, and increases muscle mass. Do a
strength training workout twice a week on non-consecutive days. Your
workout should involve all major muscle groups in the arms, legs and torso.
Use weights with enough resistance so you can complete only 8 to 12
repetitions and complete a couple of sets of each exercise. (note 25)
Goals are important and can be centered on the amount of time you
exercise or the amount of exercise you do. Clear recommendations are
available if you want to quantify the amount of exercise and not the number
of minutes. There is a government effort underway to define exercise
guidelines, similar to the food pyramid. Doctor William Kraus, a Duke
University cardiologist and professor of medicine, is one of 13 fitness
experts developing a national policy on physical activity. The consensus on
what is important focuses on movement, not intensity in your exercise
program. It appears the most important parameter is how much exercise is
done, not how hard you do it. This professional panel recommends the
average American should walk or jog 9-10 miles a week. The equivalent
biking would be 45-50 miles a week and swimming would be about 2 miles
a week. In all areas of health and overall wellness the benefits of exercise
increase with the volume of exercise done, not the intensity. (note 26)
Keep in mind the total requirements of your exercise plan. You must
combine the aerobic part with the strength building part. You will live
longer by combining strength-building and stamina-building exercises. You
should do the strength-building exercises such as weight training two to
three times a week for at least 10 minutes each time. Do stamina-building
exercises that boost your heart rate and aerobic intake at least 20 to 30
minutes or more three to four times a week. You should exercise vigorously
enough to raise your heart rate to 70 percent of the maximum for your age or
to break a sweat. The amount of sweat time is a relatively reliable indication
you have reached 70 percent of your maximum heart rate and metabolic rate.
(note 27)
51
Fitness testing…
“I run because it’s my passion and not just a sport.
Every time I walk out the door, I know why I’m going
where I’m going, and I’m already focused on that
special place where I find my peace and solitude.”
Sasha Azevedo
Fitness testing is important because you need to have an assessment of
your fitness level. It is the body’s equivalent to academic testing. As cadets
you must develop the “whole person” concept. You should be well rounded
in leadership, academics, activities, community service and fitness. You
prepare and put effort into many of these areas everyday. Like the quote
above, you should get to a point where fitness becomes a special place for
you. It may not be running, but find some fitness passion to keep you
motivated. Doing an activity you are passionate about will in turn improve
conditioning and performance for any fitness test.
A good fitness test measures strength, flexibility, aerobic ability, and
body mass. The recommended test for the “30” part of this wellness
program is the Air Force ROTC personal fitness test. This test is similar to
the fitness and strength test recommended by Pamela Peeke, in Fit to Live.
(note 28)
The attached fitness test is simple and covers all the key areas. A
waist measurement provides the assessment on body composition. Push-ups
measure the strength component of your fitness. Sit-ups measure the
flexibility and middle body strength, and the 1.5 mile run provides the best
indicator of your aerobic conditioning. The individual and combined point
values provide a good tool to track your progress and compare your results
to others. This fitness test is provided in appendix D (females) and appendix
E (males).
Included in this booklet are some factual and expert exercise
recommendations from top professionals in the field of fitness and wellness.
Let’s keep it simple. Remember there is a common theme to what these
various doctors recommend and the relationship to the “30” part of this plan.
Most days of the week you should exercise 30 minutes a day. You should
alternate days between aerobic (stamina-building) workouts and resistance
training (strength-building). Your aerobic workouts should be intense
enough for you to develop a sweat for 30 minutes. Your weight training
should be done on all the major muscle groups using weights that exhaust
52
you with 8 to 12 repetitions in two to three sets. This resistance training
must stress the muscle enough to cause a change. Remember, you are trying
to build your muscles and cells stronger than before – growth not decay!
You are armed with knowledge and the power now to make the right choices
concerning exercise. With these guidelines we now have a framework to
develop goals and an exercise plan which leads us to the next section – “All
about You.”
“Do not let what you cannot do interfere with what you
can do."
John Wooden
53
All about You
“And in the end, it’s not the years in your life that
count. It’s the life in your years.”
Abraham Lincoln
You need to be a little selfish here. Think about you. Think about
your life now, your life ten years from now, your life 50 years from now.
You want to have life in those years. What you do, the wellness choices you
make, and the commitment you make to yourself will make a huge
difference in how your life is lived. One of the most important benefits from
following The 10-20-30 Life Wellness Plan is the energy level you will have
throughout your life. Think of the energy in that rapidly flowing stream and
compare it to the energy level in a stagnant swamp. No one can control the
amount of time we each have in a day, but we do have control over our
energy we put into that day.
Reflect again on the power of three. You now have a simple wellness
plan based on the “10”, the “20” and the “30”. You are armed with the
knowledge to make the right choices. You must make a commitment to
yourself placing personal wellness as a top priority in your life. You are
unique. You must make wise decisions. You must do things right and with
extra effort. And finally you must be a goal setter.
Goal setting is a must for The 10-20-30 Life Wellness Plan. More
importantly goal setting is a must for all activities in your life. Think of all
the things you do everyday and how you can be a better person by setting
goals. It could be a school project, it could be an after-school sports
practice, it could be a band or drama practice, it could be a major
competition you are preparing for, it could be chores at home, it could be
saving money for a special purchase, it could be a charitable project, it could
be getting through a book you want to read, it could be volunteering for a
community activity, it could be preparing yourself for something you know
you should do but fear doing it and it could be reaching out to others in need
of assistance. Even if you make a list of things to do for the day or the
week, those are goals. Get into a habit of being a goal setter. You will find
the goal setting behavior can apply to so many areas and cover every activity
in life. The point is you can maximize your efforts, best utilize your time
and accomplish far more by setting goals.
54
Goals and motivation…
Goals do not have to be complicated. Simple again rules. A good
goal must be well defined and measurable. A five hour school project due in
two weeks can be done by setting a goal of working 30 minutes a night for
10 days. Or break the project up into easily doable parts and set a goal to
finish a small part of the project each night. Think how much easier a goaldriven project becomes versus doing the entire five hour project the night
before it is due. Every area of life can be maximized by goal setting, even
relaxation time. Goals can be long term or short term. A long term goal
can set up many short term goals. How would you train for a 100 mile bike
ride? You would set the long term goal stating you want to complete this
100 mile bike ride. Then you would slowly build up your training by
increasing the mileage over a period of time. Each of these smaller, shortterm goals sets you up for the major event. It is these daily goals, met in the
months before the ride, which make you a winner. Each goal must stretch
you but not be out of reach. You would not start training for a 100 mile bike
ride by going out and biking 75 miles on the first day.
You need to evaluate your ability and set your goal so it forces you to
reach out there just a little beyond what you think you can do. Repeatedly
doing this prepares you to meet the challenges in life and be there when an
opportunity surfaces. Success in life often results from being prepared when
opportunity comes your way. Think of the second-string athlete, the backup actress, the fill-in singer. Would any of these people be successful when
called upon if they were not already prepared? And once called upon, if you
are prepared you will experience success, maybe even followed by more
opportunities.
Goal setting can be applied to each area of this wellness plan. In
order to provide you some examples, let’s start by combining the “10” and
the “20” into some doable goals.

For the next month I will familiarize myself with nutrition
labels and focus on the amounts of saturated fat and fiber
contained in foods I eat.

The following month I will list the foods I eat containing low
amounts of saturated fat and high amounts of fiber for one
week of the month.

The third month I will track daily amounts of saturated fat
and fiber eaten for at least two weeks of the month.

By the fourth month I will maintain a daily log of saturated
fat and fiber eaten for the entire month.
55

The fifth month I will have established this pattern of eating
so I can mentally track these amounts and can maintain these
eating habits for the rest of my life.
These goals are only examples. You should set goals matching your
lifestyle. The last goal is not as measurable, but the purpose here is to get
you to the point where you can control your eating so it is simple to do, easy
to track, and not labor intensive. After four months of becoming familiar
with nutritious foods you should develop the “saturated-fat-and-fiber
mentality” to select the proper foods to eat without the burden of record
keeping. The end goal is to have you armed with knowledge to make the
right choices by reducing your daily saturated fat to 10 grams or less and
increasing your fiber to 20 grams or more a day.
Exercise is the perfect activity for the goal setter. The simple goal
here is to exercise 30 minutes a day, most days of the week. Look at how
exercising can generate goals lasting a lifetime. As with nutrition, we are
trying to establish a life wellness plan. So the goals must be lifetime goals –
changing behaviors and establishing patterns of living to ensure a life of
wellness.
For exercising it is important to establish the long term goal first.
This can be done using your daily, weekly and monthly goals. The table
below provides an example of goals for jogging, walking, swimming, biking
and strength building. The weekly distances are taken from those
recommended by a government advisory committee (chapter on “30”, note
26). You should select goals matching your ability and what you think you
can do. Can you walk or jog two miles in a day? Can you bike five miles?
Figure out what you can do in one workout. Your aerobics workout should
be done three to four times a week. You must also do strength building
exercises at least twice a week and not on back to back days. Allow a day
off each week to rest. This off day can also be a day when events just
overwhelm you and you can not fit in an exercise workout. By goal setting
you will not let exercise slip off your daily routine very often. Next examine
your weekly totals and finally set a yearly goal by multiplying your weekly
totals by 50. This allows a couple weeks off for the year and a cushion in
case you get sick or injured.
To summarize, you should select a single aerobic activity or figure out
a combination of aerobic workouts and exercise to the point of sweating at
least 30 minutes, four times a week. Twice a week you should do a rigorous
strength building workout. Allow one day a week to have an off day for
56
recovery or some other event-driven activity. Based on this process your
goals can be established in a similar way as shown in the table below.
Activity
Jogging
Walking
Biking
Swimming
Strengthbuilding/weights
Daily
workout
2.5 miles
2.5 miles
12.5 miles
.5 miles
30-45
minutes
Weekly goal Monthly goal
(aerobics(yearly
daily times divided by 12)
4)
10 miles
42 miles
10 miles
42 miles
50 miles
209 miles
2 miles
8.5 miles
Twice a
8-9 workouts
week
Yearly goal
(weekly
times 50)
500 miles
500 miles
2500 miles
100 miles
100
workouts
There is a tremendous amount of flexibility in applying this table. It
must be adapted to match your ability and interests. Most people should be
able to construct something similar to match at least one of these activities.
The key is for you to determine what you can do and what is comfortable for
you in a single workout. Then multiply it out and set yourself a yearly goal.
You can adjust and modify your daily and weekly goals as events unfold,
but you will always have your yearly goal in mind. By knowing your long
term goal you be motivated to continue to build on the weekly and monthly
goals. You can certainly mix up and do several of these sports and set some
goals in each one. The key is for you to establish your fitness goals in a
workable plan. As an example, I have provided my aerobic goals and
workouts in appendix F.
As you complete a year, examine how hard it was and if you need to
modify your fitness goals for the next year. Since this is a life-long effort,
there is no hurry and each year your fitness goals may only increase a little
or may stay the same. It is doubtful you will ever make the next year’s goal
less – a goal-setter always reaches out to do a little bit more.
If you want to combine your exercise goal with a goal to purchase
something at the end of the year, pay yourself for each workout. It might be
a dollar a mile for walking or jogging, or five dollars for a mile of
swimming. Whatever you do find your fitness passion, make a choice each
day to include fitness, have fun, and turn your life into one of health and
energy.
57
“In the long run, we shape our lives, and we shape
ourselves. The process never ends until we die. And
the choices we make are ultimately our responsibility.”
Eleanor Roosevelt
A daily routine…
How do your daily nutrition and exercise choices stack up? In a
single day you may make 25 to 50 key choices impacting your wellness.
Let’s follow the daily routine of two people – they could be the cadets in the
Air Force Junior ROTC program, they could be other students in high
school, younger children, college students or adults. I will use the example
of cadets for this comparison and refer to them as “Cadet A” and “Cadet B.”
The choices we make are indeed our responsibility.
“Cadet A” gets up and prepares for another day at school. The extra
15 minutes for a quick breakfast was just enough to eat, and then get ready
to catch the ride to school. “Cadet A” decides to have a bowl of frosted mini
wheats with skim milk, a cinnamon roll with icing, and orange juice.
“Cadet B” had to grab a quick meal on the go with friends and stops at
Sonic for breakfast. It was a hectic morning and there was no time to fix
anything, so on the way to school this cadet picked up a couple friends and
they all ordered Sonic meals. “Cadet B” orders a Toaster with bacon, egg
and cheese. “Cadet B” decides to also order whole milk to drink.
Both of the cadets settle in for a morning of classes and the routine of
a day at school. By lunch time they are ready to make some more choices.
“Cadet A” knew there was little time in the morning to get ready for
school, so packed a lunch the night before. “Cadet A” decided to make a
turkey sandwich on wheat bread, some carrots, a baggie of baked potato
chips and three fig newtons for dessert. “Cadet A” grabs the bag of lunch
from the locker and buys a fruit drink in the lunch room.
“Cadet B” makes the dash to the lunch room, gets in line and decides
to order a large hamburger, french fries, and a fruit drink.
Both cadets finish lunch and feel full enough to make it through
classes for the rest of the afternoon. After a day of school each cadet is
ready to head home, but decide to have a quick snack first since lunch
seemed to wear off in the last class period of the day.
“Cadet A” chose to get an apple, a blueberry muffin and a soft drink.
That would be enough to get by and still not be too full to fit in a quick
workout before dinner. An hour after getting home “Cadet A” decides to go
for a 40 minute bike ride on a quiet back road lined with trees. It is a route
58
taken before and sometimes “Cadet A” times the workout, but today is just a
good hard ride, building up a sweat going up and down the hills.
“Cadet B” feels really hungry and decides to snack on a Heresy’s
chocolate bar, some flammin’ hot cheetos and a soft drink. It has been a
long and tiring day so “Cadet B” decides to take a short 20 minute rest, and
then play some video games until dinner is ready.
Both cadets now have put in a full day of school and filled the late
afternoon with individual activity. It is almost 6pm and they are ready for
dinner.
“Cadet A” opted to stay home for dinner instead of going out with
friends. The dinner tonight was already planned. There is also an evening
school activity to attend later. Dinner was a tossed salad, grilled chicken
with brown rice, a sweet potato, and skim milk.
After school “Cadet B” lined up a get together with friends before the
school event. They went out to get pizza. “Cadet B” decided to order a
salad, a few bread sticks, three slices of pepperoni pizza and a diet coke.
Both cadets fit in a little study time before attending the school event.
It was late when things wrapped up at school but still time to get a quick
evening snack.
“Cadet A” went home, popped some popcorn, munched on some
almonds and had a coke.
“Cadet B” stopped at the Dairy Queen with friends before getting
home and ordered a chocolate chip blizzard.
At the end of a long day each cadet brushed their teeth, crawled into
bed and slept soundly while recharging the body for another day.
It is obvious which cadet is choosing to live a better wellness lifestyle.
Let’s look a little closer at the results of this day’s decisions. The table
below itemizes the food choices and compares the “10”, “20” and “30” for a
routine day.
59
“Cadet A” and “Cadet B” – Their “10”, “20”, “30” Day
Meals for Cadet A
Breakfast
Kellogg’s Frosted
Mini Wheats (24
pieces)
skim milk
Pillsbury reduced fat
cinnamon roll with
icing
orange juice
Lunch
Boar’s Head
mesquite wood
smoked breast of
turkey – skinless
Arnold Brannola
country oat-2 slices
Green Giant baby
fresh carrots-1.5 oz
15 Lays baked
potato chips
3 Fig newtons
Fruit drink
After-school snack
Medium apple
Sara Lee Blueberry
muffin
Soft drink
Dinner
All American tossed
salad
Fat free honey
mustard
Grilled chicken
(Tyson-8oz)
Brown rice-1 cup
Sweet potato-with
skin
1 tbsp Benecol
Skim milk
Evening snack
Orville microwave
Smart pop-1 serving
Almonds-25 or 1oz
Coke
CADET A
TOTALS
CADET A
EXERCISE
Cadet A
Saturated
Fat
(grams)
Cadet A
Fiber
(grams)
0
6
trace
0
1
0
0
0
0
0
0
6
0
1
0
0
0
2
0
0
0
4
2
0
Trace
0
0
2
0
0
3
0
0
0
4
3
1
0
0
0
.5
4
1
0
3
0
8.5
40
minutes
35
Meals for Cadet B
Breakfast
Sonic Toaster bacon,
egg and cheese
Whole milk
Lunch
Large hamburger
with cheese
French fries-medium
Fruit drink
After-school snack
Heresy’s milk
chocolate bar-.6 oz
Flamin’ hot cheetos(21 -1 oz)
Soft drink
Dinner
All American tossed
salad
Italian dressing2 tbsp
Pizza with pepperoni
and cheese-3 medium
slices
3 breadsticks
Diet coke
Evening snack
Dairy Queen
chocolate chip
Blizzard
CADET B
TOTALS
CADET B
EXERCISE
Biking
60
Cadet B
Saturated
Fat
(grams)
Cadet B
Fiber
(grams)
11
2
5
0
15
0
4
0
4
0
4
0
2
0
0
0
0
2
2
0
15
6
3
0
Trace
0
13
1
74
15
None
None
This scenario was selected to show a realistic and representative
comparison. There are obviously thousands of combinations to use in
comparing daily wellness choices. The point of this single example is to
show how each food choice over a day can accumulate and make a big
difference in the nutritional totals at the end of a day.
Each wellness choice during the day is important. For “Cadet A” the
choices added up on the good side with 35 grams of fiber and only 8.5 grams
of saturated fat. For “Cadet B” the total of 74 grams of saturated fat may be
typical of teenagers, but nevertheless is extremely excessive and unhealthy.
Also the lack of fiber in the diet indicates poor nutrition choices.
The purpose of providing this “daily routine” example is to
demonstrate how the choices you make everyday impact your wellness.
You must get in a mindset to constantly assess what you are eating and how
much you are exercising. By focusing on only two key nutrition factors you
can simplify the process. Obviously by developing the “saturated fat-andfiber mentality” you are not tracking everything – sugar content, salt content,
high carbohydrates, and excessive calories are not monitored. But if you do
keep in mind the saturated fat and fiber consumption you will automatically
be getting rid of the bad foods in your diet and consuming the good foods.
It is difficult for most people to follow a complete wellness plan and
virtually impossible to constantly track everything, year after year. It is easy
to keep the “10”, “20” and “30” in mind and applying this process will
improve your wellness, keep you eating properly, keep you focused on
exercise and likely cover about 80 percent of what you need to do to
maintain a nutritious and healthy life.
“Cadet A” was also able to fit in a vigorous 40 minute bike ride.
Exercise is the foundation for your entire wellness plan. It is the base of the
pyramid and the fundamental component of your life-long wellness. Make
exercise your top priority – it is as important as eating, breathing and
drinking water. You must be active, you must develop a high energy level –
it is you, it is what you are meant to do and it is what you are meant to be.
You are now armed with the knowledge to live a life of wellness – it
is common sense – apply the “10”, the “20” and the “30” every day of your
life, for the rest of your life – and make the best of your life.
“It’s a funny thing about life; if you refuse to
accept anything but the best; you very often get it.”
Somerset Maugham
61
KEY REFERENCE MATERIAL
NOTES FOR OVERVIEW
1. Brian Wansink, Ph.D., Mindless Eating (Bantam Dell, 2006): 213-217.
2. Chaplain Dan Forman, Air Force Junior ROTC Headquarters, The Wellness Post, May
1, 2008: Chaplains Corner, 4-7.
3. Howard Eisenson, M.D. and Martin Binks, Ph.D., The Duke Diet, Ballantine Books,
2007, 190-191.
4. Study authored by Eric Finkelstein with RTI International an organization in Research
Triangle Park, N.C. Results of study concluded that the greater the weight, the higher the
medical costs. Published in USA Today, June 10, 2008, by Nanci Hellmich.
5. Pamela Peeke, MD, Fit to Live, Rodale Inc., 2007, Forward by former Arkansas
Governor Mike Huckabee, vii.
6. Robert K. Cooper, Low-Fat Living, Rodale Press, Inc. 1996, 23-24.
7. NBC Nightly News, July 15, 2008.
8. Center for Disease Control and Prevention and results published in Associated Press
article, by Lindsey Tanner, May 28, 2008.
9. “A Nation at risk: Obesity in the United States”, A Statistical Sourcebook, The Robert
Wood Johnson Foundation, May 2005.
10. Pamela Peeke, MD, Fit to Live, Rodale Inc., 2007, 4.
11. James M. Rippe, M.D., The Healthy Heart for Dummies, IDG Books Worldwide,
2000, 32.
12. Jordan Rubin, Perfect Weight, Siloam, 2008, 15-21.
13. U.S. Department of Health and Human Services, Centers for Disease Control and
Prevention, National Center for Health Statistics.
14. Michael F. Roizen, M.D. The Real Age Makeover, Collins, 2005, 242.
15. Chris Crowley & Henry Lodge, M.D., Younger Next Year, Workman Publishing,
2007, 31-32.
16. Michael F. Roizen, M.D. The Real Age Makeover, Collins, 2005, 239 and 247.
62
17. Rick Galloop, Living the Glycemic Index Diet, Workman Publishing, 2004, 4.
18. Journal Report, American Heart Association, December 6, 2007.
19. Air Force Junior ROTC, Leadership Education I: Citizenship, Character, and Air
Force Tradition, McGraw Hill, Custom Publishing, 2005, 203.
20. Chris Crowley & Henry Lodge, M.D., Younger Next Year, Workman Publishing,
2007, 14.
21. Chris Crowley & Henry Lodge, M.D., Younger Next Year, Workman Publishing,
2007, 14.
22. Chris Crowley & Henry Lodge, M.D., Younger Next Year, Workman Publishing,
2007, 197.
23. Robert K. Cooper, Low-Fat Living, Rodale Press, Inc. 1996, 24-25.
24. Chris Crowley & Henry Lodge, M.D., Younger Next Year, Workman Publishing,
2007, 30.
25. Study done by the University of Cambridge in studying 20,000 people in the United
Kingdom, January 8, 2008. Published in the Public Library of Science Medicine journal.
26. Brian Wansink, Ph.D., Mindless Eating (Bantam Dell, 2006): 206.
26. Brian Wansink, Ph.D., Mindless Eating (Bantam Dell, 2006): 214.
27. Gordon Livingston, M.D. Too Soon Old, Too Late Smart, Da Capo Press, 2008, 8081.
28. John Izzo, Ph.D., The five secrets you must discover before you die, Berrett-Koehler
Publishers, Inc., 2008, 116.
29. Mike Huckabee, Quit Digging Your Grave with a Knife and Fork, Center Street –
Time Warner Book Group, 2005, 12 and 41.
30. Pamela Peeke, MD, Fit to Live, Rodale Inc., 2007, 130.
31. Air Force Junior ROTC, Leadership Education I: Citizenship, Character, and Air
Force Tradition, McGraw Hill, Custom Publishing, 2005, 202.
32. Sandy Creek High School Home Economics Textbook, Nutrition, Food, and Fitness,
Dorothy F. West, The Goodheart-Willcox Company, Inc, 2006, 221-222.
63
33. David Zinczenko, The Abs Diet, Eat Right Every Time Guide. Rodale Inc., 2005,
200.
34. Matthew Kelly, The Rhythm of Life, Simon and Schuster, Inc., 2004, 176-178.
35. Bill Bryson, A Short History of Nearly Everything, Broadway Books, Random
House, Inc. 2003, 27-28.
36. Matthew Kelly, The Rhythm of Life, Simon and Schuster, Inc., 2004, 51.
37. Mike Huckabee, Quit Digging Your Grave with a Knife and Fork, Center Street –
Time Warner Book Group, 2005, 140.
NOTES FOR “10”
1. Air Force Junior ROTC, Leadership Education I: Citizenship, Character, and Air
Force Tradition, McGraw Hill, Custom Publishing, 2005, 207.
2. Annette Natow, Ph.D. and Jo-Ann Heslin, M.A., R.D., The Most Complete Food
Counter, Pocket Books, 2006, 4.
3. Pamela Peeke, MD, Fit to Live, Rodale Inc., 2007, 71-72.
4. David Zinczenko, The Abs Diet, Eat Right Every Time Guide. Rodale Inc., 2005, 2526.
5. Sandy Creek High School Home Economics textbook, Guide to Good Food, Velda
Largen and Deborah Bence, The Goodheart-Willcox Company, Inc., 2006, 38.
6. Howard Eisenson, M.D. and Martin Binks, Ph.D., The Duke Diet, Ballantine Books,
2007, 37-41.
7. Chris Crowley & Henry Lodge, M.D., Younger Next Year, Workman Publishing,
2007, 219.
8. Michael F. Roizen, M.D. The Real Age Makeover, Collins, 2005, 69.
9. Sandy Creek High School Health textbook, Health – Making life choices”, SizerWebb, Whitney and DeBruyne, National Textbook Company, 2000, 179.
10. Sandy Creek High School Home Economics textbook, Nutrition, Food, and Fitness,
Dorothy F. West, The Goodheart-Willcox Company, Inc., 2006, 103.
11. Rick Galloop, Living the Glycemic Index Diet, Workman Publishing, 2004, 3 and 77.
64
12. Gabe Mirkin, M.D., & Barry Fox, Ph.D., 20/30 Fat & Fiber Diet Plan, The
Stonesong Press, Inc. and LINX Corp., 2000, 33
13. Michael F. Roizen, M.D. The Real Age Makeover, Collins, 2005, 265.
14. Robert K. Cooper, Low-Fat Living, Rodale Press, Inc. 1996, 37.
15. Sandy Creek High School Home Economics textbook, Nutrition, Food, and Fitness,
Dorothy F. West, The Goodheart-Willcox Company, Inc., 2006, 101.
16. Chris Crowley & Henry Lodge, M.D., Younger Next Year, Workman Publishing,
2007, 222-225.
NOTES FOR “20”
1. The National Fiber Council web site (www.nationalfibercouncil.org)
2. Sandy Creek High School Home Economics Textbook, Nutrition, Food, and Fitness,
Dorothy F. West, The Goodheart-Willcox Company, Inc, 2006, 83.
3. Howard Eisenson, M.D. and Martin Binks, Ph.D., The Duke Diet, Ballantine Books,
2007, 24.
4. Annette Natow, Ph.D. and Jo-Ann Heslin, M.A., R.D., The Most Complete Food
Counter, Pocket Books, 2006, 8.
5. Chris Crowley & Henry Lodge, M.D., Younger Next Year, Workman Publishing, 2007,
226.
6. Sandy Creek High School Home Economics Textbook, Nutrition, Food, and Fitness,
Dorothy F. West, The Goodheart-Willcox Company, Inc, 2006, 79.
7. David Zinczenko, The Abs Diet, Eat Right Every Time Guide. Rodale Inc., 2005, 2627.
8. Sandy Creek High School Health Textbook, Health – Making life choices”, SizerWebb, Whitney and DeBruyne, National Textbook Company, 2000, 175.
9. Sandy Creek High School Home Economics Textbook, Nutrition, Food, and Fitness,
Dorothy F. West, The Goodheart-Willcox Company, Inc, 2006, 103.
10. Sandy Creek High School Home Economics Textbook, Nutrition, Food, and Fitness,
Dorothy F. West, The Goodheart-Willcox Company, Inc, 2006, 79.
11. Rick Galloop, Living the Glycemic Index Diet, Workman Publishing, 2004, 6.
65
12. Gabe Mirkin, M.D., & Barry Fox, Ph.D., 20/30 Fat & Fiber Diet Plan, The
Stonesong Press, Inc. and LINX Corp., 2000, 5 and 17-29.
13. Robert K. Cooper, Low-Fat Living, Rodale Press, Inc. 1996, 45.
14. Michael F. Roizen, M.D. The Real Age Makeover, Collins, 2005, 272-273.
15. “10 Tips for a Healthy Heart”, Consumer Reports, May 2008, 40.
16. Chris Crowley & Henry Lodge, M.D., Younger Next Year, Workman Publishing,
2007, 199-200
NOTES FOR “30”
1. Pamela Peeke, MD, Fit to Live, Rodale Inc., 2007, 155 and 158.
2. Sandy Creek High School Home Economics Textbook, Nutrition, Food, and Fitness,
Dorothy F. West, The Goodheart-Willcox Company, Inc, 2006, 256-261.
3. Mike Huckabee, Quit Digging Your Grave with a Knife and Fork, Center Street –
Time Warner Book Group, 2005, 62-63.
4. James M. Rippe, M.D., The Healthy Heart for Dummies, IDG Books Worldwide,
2000, 67.
5. Michael F. Roizen, M.D., Real Age – Are You as Young as You Can Be?, Cliff Street
Books – Harper Collins Publishers, 1999, 207.
6. “Stronger, Faster, Smarter” by Mary Carmichael. Source citation Newsweek, March
26, 2007, 38.
7. James M. Rippe, M.D., The Healthy Heart for Dummies, IDG Books Worldwide,
2000, 8.
8. Robert K. Cooper, Low-Fat Living, Rodale Press, Inc. 1996, 109.
9. Robert K. Cooper, Low-Fat Living, Rodale Press, Inc. 1996, 113.
10. Chris Crowley & Henry Lodge, M.D., Younger Next Year, Workman Publishing,
2007, 64.
11. Chris Crowley & Henry Lodge, M.D., Younger Next Year, Workman Publishing,
2007, xxi.
12. Chris Crowley & Henry Lodge, M.D., Younger Next Year, Workman Publishing,
2007, 64.
66
13. Chris Crowley & Henry Lodge, M.D., Younger Next Year, Workman Publishing,
2007, 34 and 52.
14. Michael F. Roizen, M.D., Real Age – Are You as Young as You Can Be?, Cliff Street
Books – Harper Collins Publishers, 1999, 213-216.
15. Chris Crowley & Henry Lodge, M.D., Younger Next Year, Workman Publishing,
2007, 66-67 and 79-80.
16. Air Force Junior ROTC, Leadership Education I: Citizenship, Character, and Air
Force Tradition, McGraw Hill, Custom Publishing, 2005, 184
17. The psychological effects of exercise are experienced across the life span, by
children, adults and older adults, by Michael R. Bracko, EdD, a fellow of the American
College of Sports Medicine (ACSM).
18. A study published in 2007 by ACSM linked vigorous physical activity in kids to
better grades in school by Bracko.
19. Exercise produces new brain cells, by Kathleen Fackelmann, Can’t Remember What I
forgot: The Good News From the Front Lines of Memory Research, Harmony Books,
2008.
20. Pamela Peeke, MD, Fit to Live, Rodale Inc., 2007, 168.
21. Robert K. Cooper, Low-Fat Living, Rodale Press, Inc. 1996, 100-101.
22. Howard Eisenson, M.D. and Martin Binks, Ph.D., The Duke Diet, Ballantine Books,
2007, 61.
23. David Zinczenko, The Abs Diet, Eat Right Every Time Guide, Rodale Inc., 2005, 173188.
24. “A Nation at risk: Obesity in the United States”, A Statistical Sourcebook, The
Robert Wood Johnson Foundation, May 2005.
25. “10 Tips for a Healthy Heart”, Consumer Reports, May 2008, 40.
26. Zoe Elizabeth Buck, Raleigh News & Observer, “It’s movement, not intensity, that
matters”, July 9, 2008.
27. Michael F. Roizen, M.D. The Real Age Makeover, Collins, 2005, 77 and 323.
28. Pamela Peeke, Fit to Live, Rodale Inc., 2007, 275-277.
67
Total Cholesterol
240
220
HDL
200
75
70
65
60
55
50
45
40
35
180
160
'99 '00 '01 '02 '03 '04 '05 '06 '07 '08 '09
This chart shows total cholesterol
(under 200 is optimum)
'99 '00 '01 '02 '03 '04 '05 '06 '07 '08 '09
This chart shows the HDL or good
cholesterol (HDL should be above 45)
LDL/HDL Ratio
LDL
6
5.5
5
4.5
4
3.5
3
2.5
2
180
160
140
120
100
'99 '00 '01 '02 '03 '04 '05 '06 '07 '08 '09
'99 '00 '01 '02 '03 '04 '05 '06 '07 '08 '09
This chart shows the LDL or bad
cholesterol (values around 100 or less
are optimal)
This chart represents the ratio of LDL,
to HDL (A ratio below 5 is good and 3.5
is optimal)
Appendix A
68
General Body Fat Percentage Categories
Classification
Essential Fat
Athletes
Fitness
Acceptable
Obese
Women
(% fat)
10-12%
14-20%
21-24%
25-31%
32% plus
Men
(% fat)
2-4%
6-13%
14-17%
18-25%
25% plus
Source: American Council on Exercise
Appendix B
69
A
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
Θ
☼
♠
○
○
○
○
○
○
B
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
D
Θ
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
Θ
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
Θ
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
Θ
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
Θ
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
Θ
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
Θ
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
Θ
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
Θ
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
Θ
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
Θ
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
C
○
○
○
○
○
○
○
¤
Θ
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
Θ
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
Θ
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
F
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
☼
☼
H
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
☼
☼
♥
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
☼
☼
♥
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
¤
☼
☼
I
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
E
☼
☼
♥
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
Θ
☼
☼
♥
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
Θ
☼
G
♥
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
Θ
☼
♠
♥
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
Θ
☼
♠
J
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
Θ
☼
♠
♥
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
Θ
☼
♠
♥
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
Θ
☼
♠
♥
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
Θ
☼
♠
☺
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
Θ
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
Θ
☼
♠
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
Θ
☼
♠
Geological Time Scale
Each square equals 5 million years
A – Formation of Earth
B – Simple cells and bacteria surviving without oxygen
C – Oxygen in atmosphere stabilizes
D – First primitive life of simple soft marine organisms
E – Explosion of life in Cambrian Period; evolution of teeth and shells
F – First primitive forests; the “Age of the fishes” and animals adapt to land
G – Rise of dinosaurs and large continents fracture into smaller pieces
H – Extinction of the dinosaurs and marine reptiles; leads to rise of mammals
I – First form of a horse the size of a fox and age of the mammals
J – Whales, bats and monkeys thrive; development of grasses and grazing animals
☺ - Our own genus, Homo, shows up less than half a square from the end. For mankind, this
entire timeline is put in perspective by realizing that the earliest anatomically modern humans
(Homo sapiens), appear in the last one-fortieth of the last square. Our written history and
documented time on Earth really comes down to less than the width of the line on the last
square of the timeline.
Reference: Geologica – Earth’s Dynamic Forces, p. 26-53; Chief Consultants Dr Robert J. Coenraads
and John I. Koivula; Millennium House, 2007
Appendix C
70
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
○
Θ
☼
♠
FEMALES UNDER AGE 25
Appendix D
PHYSICAL FITNESS ASSESSMENT (PFA) SCORE SHEET – AFJROTC PROGRAM
NAME: ___________________________________
DATE: _____________________
FLIGHT: _________________________ SPOTTER’S NAME: __________________________________________
Attention: The statement below must be signed prior to starting. If you are not mentally or physically able, see a cadre
member immediately. Signature also indicates parent permission form for PT is on file.
I hereby certify I am mentally and physically able
to attempt this physical fitness assessment.
SIGN HERE: _____________________________________
MINIMUM
TO PASS
PASS
EVENT
Circle One
1 MINUTE
PUSH-UPS
18
Yes / No
1 MINUTE
CRUNCHES
35
Yes / No
EVENT
PERFORMANCE
Repetitions Inches /
Time
COMPONENT
POINTS
See Table Below
LAP TIMES
1
2
3
1.5 MILE
RUN TIME
14:30
Yes / No
4
ABDOMINAL
CIRCUMFERENCE
5
TOTAL POINTS
75 Points
Yes / No
6
I hereby certify the scores reflected are accurate
and only those repetitions that met AFJROTC
requirements were counted.
SPOTTER SIGN HERE: ____________________________________
71
MALES UNDER 25
Appendix E
PHYSICAL FITNESS ASSESSMENT (PFA) SCORE SHEET – AFJROTC PROGRAM
NAME: ___________________________________
DATE: _____________________
FLIGHT: _________________________ SPOTTER’S NAME: __________________________________________
Attention: The statement below must be signed prior to starting. If you are not mentally or physically able, see a cadre
member immediately. Signature also indicates parent permission form for PT is on file.
I hereby certify I am mentally and physically able
to attempt this physical fitness assessment.
SIGN HERE: _____________________________________
MINIMUM
TO PASS
PASS
EVENT
Circle One
1 MINUTE
PUSH-UPS
33
Yes / No
1 MINUTE
CRUNCHES
40
EVENT
PERFORMANCE
Repetitions Inches /
Time
COMPONENT
POINTS
See Table Below
LAP TIMES
1
2
Yes / No
3
1.5 MILE
RUN TIME
12:30
Yes / No
4
ABDOMINAL
CIRCUMFERENCE
5
TOTAL POINTS
75 Points
Yes / No
6
I hereby certify the scores reflected are accurate
and only those repetitions that met AFJROTC
requirements were counted.
SPOTTER SIGN HERE: ____________________________________
72
An Example of Personal Fitness Goals
In 1991 I set a personal goal to run two miles at the age of 90. It is a goal now to run many
miles at this time in order to handle two miles at 90, as there will be a natural decline in abilities
with age. This is an example of a goal that can keep you engaged in life. The chart below is the
aerobic progress to date:
750
Miles Run
700
650
600
550
500
450
400
350
300
250
91 92 93 94 95 96 97 98 99 00 01 02 03 04 05 06 07 08 09
The goal for each year since 1994 has been to run 500 miles a year. Most years also included
over 100 weight lifting sessions. This kind of achievement is what brings a great deal of
personal satisfaction and a trait I want to develop in each of you. It is important in life for
everyone to set goals – be goal driven. Once you have a goal and achieve it, the internal
satisfaction is self-rewarding and provides the drive and incentive to do more.
Make your goal attainable, and once met your personal drive will ratchet it up a notch the
next time. You have a long life ahead and being successful with many small goals will
eventually add up to a significant life achievement. Whether you focus on personal health, a
business venture, or any life challenge, set a broad overarching goal then break it down into
small doable steps, each a goal to get you to the end state.
With life wellness, you can challenge yourself in many ways – be a goal-setter!
Appendix F
73
10 Healthy Habits That May Help You Live to 100
1. Don’t retire – Evidence shows that in societies where people stop working suddenly, the
incidence of obesity and chronic disease increases after retirement. The key is to stay
active, volunteer, and get involved with things that keep your passion for life alive.
2. Floss every day – Flossing may help keep your arteries healthy. Daily flossing reduces
the amount of gum-disease-causing bacteria in the mouth. Research has shown that those
with high amounts of bacteria in their mouth are more likely to have thickening in their
arteries, another sign of heart disease.
3. Move around – Exercise is the only real fountain of youth that exists. Study after study
has documented the benefits of exercise to improve mood, mental acuity, balance, muscle
mass, and bone health. The benefits kick in after the first workout and you do not have to
be a fanatic about it – 30 minutes a day will do just fine. Building muscle mass with
resistance training is also ideal and if you do not like lifting weights, yoga classes can
give you similar strength-training effects.
4. Eat a fiber-rich cereal for breakfast – Getting a serving of whole grains, especially in
the morning, appears to help older folks maintain stable blood sugar levels throughout the
day. Those who eat a fiber rich breakfast have a lower incidence of diabetes, a known
accelerator of aging.
5. Get at least six hours of shut-eye – Instead of skimping on sleep to add more hours to
your day, get more to add years to your life. Sleep is one of the most important functions
that our body uses to regulate and heal cells. The minimum amount of sleep needed to
get those healing REM phases is about six hours.
6. Consume whole foods, not supplements – Strong evidence suggests those who have
high blood levels of certain nutrients – selenium, beta-carotene, and vitamins C and E –
age much better and have a slower rate of cognitive decline. There is no evidence that
taking pills with these nutrients provides those anti-aging benefits. Avoid nutrient
lacking white foods (breads, flour and sugar) and go for those colorful fruits and
vegetables and dark whole-grain breads and cereals with their host of hidden nutrients.
7. Be less neurotic – We have a new study coming out that shows centenarians tend not to
internalize things or dwell on their troubles. They are great at rolling with the punches.
If this is hard to overcome, find ways to manage when you are stressed. Try yoga,
exercise mediation, or just deep breathing for a few moments. Ruminating, eating chips
in front of the TV or other bad habits will not help.
8. Live like a Seventh Day Adventist – Seventh Day Adventists have an average life span
of 89, about ten years longer than the average American. They cherish the body on loan
from God, do not smoke or drink, and limit sweets. Followers have a vegetarian diet
based on fruits, vegetables, beans, and nuts. They also get plenty of exercise and are
focused on family and community.
9. Be a creature of habit – Living with strict routines of diet and activities throughout life
is important. Good sleep habits keeps the body in a steady equilibrium and maintaining
these habits makes you less susceptible to circulating flu viruses or bacterial infections.
10. Stay connected - Having regular social contacts with friends and loved ones is important
in maintaining a healthy lifestyle and avoiding depression. Having a daily connection
with a close friend or family member provides support and can help you stay focused on
health and wellness.
From U.S. News and World Report, by Deborah Kotz, April 2009 – article references Thomas Perls, M.D.
M.P.H., Boston University School of Medicine, who studies the century-plus set.
Appendix G
74