Tag Archives: Urban Survival Skills for Cool Women

Stress and Being Overweight.

It’s not the load that breaks you down, it’s the way you carry it.

Stress can kill you, but in an older women stress is far more likely to drive her to comfort eating and hence pile on the pounds.  For most women less stress, or better stress management, is the key to sustainable weight loss.  Of course, for older women the menopause doesn’t help with controlling your weight at all.  There is evidence that there are changes in the brain chemistry of a menopausal woman that triggers a shift in her metabolism, causing her to overeat.

Looking for comfort food; cakes, chocolate, pizza, bread, burritos, donuts, (or drinking too much), is a common occurrence among woman of a certain age ~ of any age when stressed if it comes right down to it.  These high calorie foods and booze do pile on the pounds ~ particularly unsightly belly fat.  It’s all to do with insulin, and this energy dense stuff spikes your insulin levels, which only makes you want to eat more.

The environment doesn’t help much, there are countless fast food outlets, supermarkets promote more expensive energy dense foods, and there’s a bar on just about every street corner.  Rule #1 is stay away from fast food places, and rule #2 is that a woman on her own should never, ever go into a bar.

Associating unhealthy food and booze with good times is something your brain will program into itself, and rule #3 is that you must work hard to break that programming.  Eating unhealthy food and drinking too much booze doesn’t mean you are cool, in fact quite the opposite ~ you are perhaps pushing being an unattractive lazy person.

The really important thing for women to learn, accept, and practice is how to manage stress.  And usually it comes down to:

  • Delegate More.  Stop letting your family and friends push you into doing everything for everyone.
  • Be Creative.  People with a creative interest are much less stressed that those who don’t have that worry-free time.  Why do you think art therapy is such a big thing in rehab?
  • Take a Walk.  Walking is bloody good for you; physically, mentally, and spiritually.  Aim for 10,000 steps a day.
  • Talk to People.   And don’t go into a bar to find someone to talk with.

Some say that the change made them overeat.  And, that their happy place is the refrigerator.  All I know is that fat people often get very sick.

~

jack collier

jackcollier7@talktalk.net

 

regularly eat healthy and nutritious food

honey salmon in foil

 

Healthier Food and Drink

The more you eat, the less flavour.  The less you eat, the more flavour.

There are literally thousands of diets out there, from the 5:2 diet, the Mediterranean diet, the Paleo diet, the Sushi diet, and even the simple calorie controlled diet.  These diets can get quite complicated and the professional aficionados would love us to buy their books explaining the benefits of these diets and giving us lots of recipes that we’re probably never going to cook.  As it happens I try to follow the tenants of a Mediterranean diet, simply because I like Mediterranean food.  Conversely I would never follow a Sushi diet because I hate sushi and I firmly believe that raw fish is inherently unhealthy, to the point of being dangerous.

honey salmon in foil

There is one basic truth about losing weight ~ eat less.  The average female office worker only needs about 2,000 calories a day, and the average male about 2,500.  A weight loss diet probably means a woman eating 1,500 calories a day, and a man about 2,000.  There are a myriad of calorie calculators on the internet.

However, after some study of diets, nutrition, and health, I can give you some basic guidelines about what you should include and avoid in all those calories.

  • Drink 3 pints of fresh clean water every day.
  • Eating a little every couple of hours avoids and cures adrenal fatigue.
  • Wild foods are good ~ especially healthy grains such as wild rice.  Eat organic food whenever you can.
  • Try not to eat processed and canned foods.
  • Eating fresh fruits and vegetables is vital to our health.  Apples, Banana, Broccoli, Cauliflower, Carrots, Celery, Grapes, Leeks, Pears, Potato (especially potato skins), Spinach, & etc..  Avoid too much citrus fruit, it messes with the acid balance of our gut.
  • Adding herbs and spices adds important phytochemicals to our food.  Fresh parsley, basil, and rosemary are especially good.
  • Eat grass-fed beef, free-range chicken, lamb, wild salmon, net caught ocean fish, shrimp, crab, and lobster.  Avoid too much pork, (and if you eat pork make damn certain it’s properly cooked).  Avoid farmed fish, (especially tilapia which is cheap whitefish), cheap chicken, bacon, and turkey.  Eat shellfish at your peril.
  • Don’t drink a lot of fresh milk, don’t put cream or half-and-half in your coffee, and don’t eat a lot of yogurt or cheese.
  • Take vitamin and mineral supplements; B4, B12, Folate, Vitamin C, Vitamin E, Zinc, (and if you are a menstruating woman take Iron supplements).
  • Do not ever eat anything made with modern wheat; bread, cake, cookies, pasta, tortillas…..
  • Avoid too much; complex carbohydrates, caffeine, sugar, and salt.
  • Don’t drink too much coffee or ordinary tea, try green tea instead.
  • Don’t drink diet sodas, or use artificial sweeteners.  In fact really cut down on drinking any soda at all.
  • Really, really avoid too much alcohol.  One bottle of red wine a week is a good limit, (or if you can’t live with that, two bottles a week).  Do not regularly get buzzed, and regularly would be once a month.

You may think that’s all too damn difficult, and probably expensive.  Well, it takes effort to follow any guidelines,  and good organic food carries a price premium, but really, how much is a healthier and longer life worth to you?

~

jack collier

jackcollier7@talktalk.net

cauliflower is a surprisingly versatile vegetable

 

Monochrome Monday~ Drinking

So set ’em up Joe, there’s no one in the place, ‘cept you and me.

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~

jack collier

jackcollier7@talktalk.net

Learn Self-Discipline

No person is free who is not master of themselves.

Self-discipline and self-control aren’t easy ~ these admirable character traits are not something we are born with, and usually most people don’t really develop self-discipline and self-control until they are well into adulthood.  Some sad people never learn any real self-discipline and self-control at all.  They are doomed to live meaningless, unfulfilled, unhappy, and unenlightened existences.

The exercise of self-discipline and self-control is difficult and complicated, needing willpower, flexibility, and judgement.  To live fully rewarding lives we must continually be completely honest with ourselves, yet at times withhold the whole truth from others.  To be free of disappointment, pain, and suffering we must assume total responsibility for ourselves and our own actions.  It’s no good breaking our abstinence from alcohol or cigarettes just because some other people seem to having a good time smoking and drinking.  That is just giving the power to control our lives to others whose own judgement is very suspect.

We must also have the self-discipline and self-control to reject responsibility that is not truly ours.  I am not my brother’s keeper, nor are you responsible for what your sister does with her life.

True self-discipline and real self-control means being organised and efficient, living wisely, and living in balance and harmony with yourself and the Cosmos.

A key part of this is the ability to delay gratification ~ don’t always stop at the pub on the way home from work, don’t always get angry when questioned, and don’t always eat that last sandwich even when you are not hungry.  Keep an eye on the future, think about what your actions are going to mean tomorrow, next week, next year.  Do you want to be an angry and overweight alcoholic?  Well, by the sound of it that’s where you’ll be heading if you don’t learn some self-discipline and self-control.

Let hunger sharpen your awareness.  Abstain liquor and frivolous recreation, which dull the mind and weaken the body.  ~  Laura Joh Rowland.

It’s all about replacing bad and self-destructive habits with good habits that will enhance your life in the longer term.  Instead of stopping off at the pub on the way home from work, three or four times a week, go to the gym instead.  You won’t get the immediate buzz of getting drunk, but you will get the long-term buzz of being a fitter, healthier, much better person.

Either I’m lucky, or I have a lot of willpower, because I seem to have more than my share of self-discipline and self-control ~ (and even I self-destruct from time to time).  I don’t drink, I don’t smoke, I don’t pick up cheap women in bars for meaningless sex.  I’m fit and healthy, I walk at least 5 miles every day, exercise, and I do yoga.  My weight is right where it should be, my blood work is excellent, and my heart is strong.  I don’t go to work at all, and yet I’m wealthy enough to do what I like when I like.

And nobody has ever given me one damn thing. Everything I have I have earned for myself through hard work, self-discipline, and self-control.

The answer is easy.  Stop pissing your life away like a fool, and start really living instead.  Replace your bad and self-destructive habits with good habits that will enhance your life in the longer term.

If I can do it, anyone can.

~

jack collier

jackcollier7@talktalk.net

Isolation and Loneliness

People are lonely because they build walls for themselves.

~

Do you live inside a prison of your own making?

Do you remember building those fortress walls?

A wall of protection, are you looking for an opening?

Are you happy  living in your empty, echoing halls?

Are you trying to find a way to freedom, escaping?

How dark and lonely are your clouds, cliffs, and hills?

No use running, happiness is too far away for running.

~

jack collier

jackcollier7@talktalk.net

Teardrop Trailer Kits

You need time, effort, and creativity to build anything worthwhile.

I intend to build a tiny teardrop trailer sometime this summer.  These tiny camping trailers are built on a commercially built trailer frame, on top of which a plywood structure is mounted.

I could build this from scratch, just using half-inch sheets of 8′ X 4′ plywood I cut to shape for myself, or I could buy a kit ~ and I think I’m going to buy a kit.

Some of the available kits include:

http://tinyhouseblog.com/travel-trailers/teardrop-trailer-kits/ 

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https://www.theteardroptrailer.com/step-by-step-pg1

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Make: features 11 Teardrop Trailer Builds on its blog.

https://makezine.com/2015/09/23/teardrop-trailer-builds/

Including this, which I really like because of its squared-off shape, which will give more usable space than a ‘classic’ teardrop shape.

This is totally home built from scratch on a commercially bought steel trailer frame.

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This teardrop camper kit is from Fyne Boat Kits, and I really like its sculptural, upturned, boat-shaped design.

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So-Cal Teardrops has a range of kits, including this off-roader.

http://www.socalteardrops.com/gallery.php?g=12

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And, Little Guy Trailers has this 5 foot wide teardrop kit.

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Or, I could also build just from plans, like the Wyoming Woody.

http://teardropbuilder.com/plans-design-documents/wyoming-woody-teardrop-plans

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jack collier

jackcollier7@talktalk.net

Core Values

Core Values are who you are when no one is watching.

Appreciation of natural beauty is one of my core values.

I cannot claim to know, accept, and understand in detail what my core values about Life are.  In fact, I even had to check the definition of ‘core values’ before I could work on knowing, accepting, and understanding my own core values.  The various definitions seem to coalesce into;

Core Values are Fundamental Beliefs and Principles that guide a person’s conduct and relationships with others.

It would appear that Core Values can be positive, negative, or pretty meaningless and neutral.  I firmly believe that almost everyone has all three types of core values, and we all have more negative core values than we would like to believe.

My own negative core values include;

  • Everybody lies.
  • The world is full of fools, and 90% of the people I meet will be much less intelligent than I.
  • The world is a dangerous and brutal place, and a man has to be capable, knowledgable, and tough to survive and thrive.
  • Casual sex, first date sex, sex with multiple partners, picking up girls in bars ~ are all reprehensible behaviours.

My more positive core values include;

  • Treating my friends with kindness, consideration, acceptance, understanding, and unselfish love.
  • A belief that there is great beauty in this world, and it should be protected, celebrated, and appreciated.
  • Life is short, and I should therefore make the very most of every minute of every single day.
  • I should continue to strive for self-improvement and self-awareness.
  • We should treat all others as well as we possibly can, just as we ourselves would wish to be treated.

If you want to see the true measure of a man, watch how he treats his inferiors, not his equals.  ~  J.K. Rowling

As it goes, I have a small problem with the quote from J.K. Rowling, as it makes the assumption that some people are superior to others, ergo some people are inferior.  Actually, this is true, but it is not a pleasant thought.

My wishy-washy, neutral and meaningless core beliefs include a belief that politics, and religion are pointless, dishonest, and self-serving.  Which may really be more negative than neutral.

There are some other words which resonate with me when it comes to my core values;

Honesty, Integrity, Individuality, Enjoyment, Trustworthiness, Reliability, Wisdom, Simplicity, Learning, Discipline, Truthfulness, Politeness…..  All of these words should probably form part of my written core values.

It’s actually all pretty difficult stuff.  I think I need to meditate, or take a long walk, or just let my subconscious mind ponder the whole subject of my own core values for a while.  It could take the rest of my life.  It should take the rest of my life.

~

jack collier

jackcollier7@talktalk.net

Dawn seen from the garret.

 

 

 

 

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living with less

Having few desires means satisfaction with what you have.

Making radical plans always has more ramifications that one first thinks.  I have this germ of an idea to convert an old school bus into a camper / RV / motor home, and / or find a great plot and construct a home / holiday home out of shipping containers.  One of the ramifications is that the amount of interior space is likely to be limited in either of those projects.

But, there is an axiom; You don’t need more space, you need less stuff…

Too many people spend money they haven’t earned, to buy things they don’t want, to impress people they don’t like.  ~  Will Rogers

Ergo, the first rule of living with less is to stop buying things you don’t really need.  A lot of us like buying new stuff: kitchen gadgets, clothes, pictures, ornaments and geegaws, books, and other sundry unnecessary crap.  Then we find our spare room and garage filled with the old stuff we have replaced with new stuff, and eventually we have to take all that old crap to the thrift store.

All this costs us time, money, stress, and heartache.  Buy stuff we don’t really need and our lives are filled with clutter, and clutter is incredibly stressful.  The simple answer is; ‘if you don’t absolutely need it, then don’t buy it’.  If there is no clean and empty space on your tables, kitchen counters, bookshelves, dressing table, desk, and in your bathroom, then you have far too much stuff.

Clutter, junk, piles of unused stuff, overflowing cupboards, a garage you can barely get your car into, a spare room full of more unused stuff… all this is bad for your physical, mental, and spiritual health.  If you can’t lose weight, you’re always tired, you’re always late for work ~ then clean up your clutter.

Instead of complications and clutter, consider simplicity and minimalism instead.

If one’s life is simple, contentment has to come.  Simplicity is extremely important for happiness.  Having few desires, feeling satisfied with what you have, is very vital: satisfaction with just enough… and shelter to protect yourself from the elements.  ~  The Dalai Lama

Simple living will benefit your physical, mental, and spiritual health in many ways.  Living simply declutters your life and your daily schedule ~ who knows if you live simply you may even make it into work on time.

Living simply with less stuff, living a clean and minimalistic lifestyle, well it isn’t something that you should attempt to achieve overnight, usually this kind of huge change takes time, effort, and determination.  Take little steps, at least to begin with.  Some good ideas are;

  1. Get rid of all your duplicates.  If you have 2 of something, like 2 copies of the same CD, then you have 1 too many.  Take the duplicate to the thrift store.
  2. Clean out your garage and spare room, (and other places you store unused stuff).  If it’s been in your garage for years, and you’ve never used it, then either take it to the thrift store, give it away, or put it in the dumpster.
  3. Start a clutter-free area.  Have a minimalistic and clutter-free zone or room perhaps your bathroom, or kitchen, and then expand that through the rest of your home.
  4. Travel lightly.  Take half the stuff you think you will need, and twice as much money.  If your garage or spare room is full of luggage, suitcases, bags… then get rid of some of them. Most airlines will only allow one bag anyway.
  5. Dress with less.  If you haven’t worn it in months, and you don’t really like it, and maybe it’s a little worn, and it doesn’t fit you any more ~ then take it to the thrift store.  Have a colour and style theme that really suits you, and try your best to always stick with that.
  6. Simplify and purify your diet.  Go through your fridge, freezer, and larder ~ junk anything past its ‘use by date’ or is of dubious quality, or you shouldn’t be eating or drinking anyway.
  7. Have a £1,000 pound emergency fund, ($1,000).  Money for emergencies reduces stress and makes it amazingly easier to junk stuff you don’t really need.

I live in a 500 square foot loft apartment I call the garret.  The only thing I have too much of is books.  My bookshelves are full, my bookcases, (2 of them), are full, and there are books stacked on the floor…  I’m working on that, all of my books are for sale on Amazon.  In recent weeks I’ve got rid of half my clothes, (see point #5), and replaced some with far better quality stuff.  My kitchen counters and bathroom are totally clutter free, and my refrigerator is only half-full.  I’m not doing too badly on being minimalistic and clutter-free.

Trust me~ discarding unwanted stuff, being clutter-free, creates a raft of good feelings.

Simplicity is the most difficult thing to secure in this world; it is the last limit experience and the last effort of genius.  ~  George Sand

Good design and good quality is timeless.  Always buy the best you can afford, and never buy more than you need.  Remember K.I.S.S. ~ Keep It Simple Stupid…  Simplicity is Good, and Clutter is Bad.  Focus on what really matters to you, and don’t get suckered in to buying cheap bargains you don’t need.

Less is more.  ~  Mies Van Der Rohe

Be clean, simple, uncluttered, and minimalistc, (especially in the bedroom), and I promise you your life will be better.

~

jack collier

jackcollier7@talktalk.net

click on the book to find out more

 

 

 

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Stay Young ~ Eat Walnuts

A dog, a wife, and a walnut tree, they more you beat them the better they be.

It looks like a simple change to our diet, like eating a few walnuts a day, boosts our health in some amazing ways.

I’ve long thought that eating nuts was a good idea, and now some scientists at the Louisiana State University agree with me.  After some experiments they say that eating a couple of ounces of walnuts a day improves your digestive health.  Seems it’s all to do with prebiotics again, and that walnuts have their beneficial effects by nourishing the friendly bacteria in our gut, helping them to thrive and multiply.

These good bacteria have anti-inflammatory properties, and chronic inflammation is now thought to be central to the onset of arthritis, various cancers including prostate and breast cancer, depression, early aging, various heart / circulatory diseases, obesity, and type 2 diabetes.

It’s better to get the nutrients for healthy skin from food, not supplements.  Salmon, walnuts, blueberries, spinach…  lots of my favorite foods happen to be amazing for skin too.  ~  Gail Simmons

Scientists and nutritionists say that the health of our digestive tract is central to the health of our whole body.  Walnuts act as a prebiotic, meaning that eating these nuts helps keep our digestive system healthy.

Gut health is an emerging research area, but we are seeing greater bacterial diversity may be associated with better health outcomes, whereas low diversity has been linked to conditions such as obesity and inflammatory bowel disease.  ~  Professor Lauri Byerley.

Walnuts and hazelnuts are just about the oldest tree foods known to man; their importance going at least at far back as 7,000 BC.  Walnuts in particular;

  1. Help with weight loss.
  2. Improve good sleep if eaten late at night~ walnuts contain lots of melatonin.
  3. Are good for your hair, in fact eating walnuts may help prevent hair loss.
  4. Are very good for your heart and circulation.
  5. Help to lower your bad cholesterol.
  6. Help to prevent type 2 diabetes.
  7. Makes your skin healthier.
  8. Can keep senile dementia at bay.
  9. Help to prevent various cancers, especially breast and pancreatic cancers.
  10. Will help you to live a longer, healthier, and less stressful life.

Personally, I firmly believe that eating almost any type of nuts and seeds is a beneficial addition to one’s diet, but walnuts may be better than most as they are the only nut that contains a lot of omega-3 fatty acid.  And, as we already know, omega-3 fatty acids are good for us.  Walnuts also have a lot of protein, fibre, phytochemicals, and antioxidants in them.

Walnuts are a tree nut, along with Brazils, cashews, hazelnuts, macadamia, pecans, pine nuts and pistachios ~ each of these has it’s own nutritional properties, (I can’t abide macadamia nuts and I hate pecan pie).

Walnuts have the vitally important amino acid l-arginine, which give loads of benefits to people with heart diseases, or who may become prone to suffering from heart and circulatory problems.

These almost magical nuts also contain neuroprotective compounds, such as vitamin E, folate, and melatonin.  Research shows that eating a half a cup of walnuts a day may stave off senile dementia.

Allegedly, walnuts also make men more sexually potent, and are good for pregnant women…..

There is one nut which is not generally thought to be quite so healthy; peanuts.  These are legumes anyhow, and basically legumes are either peas or cattle food.  The main reason that early farmers grew legumes is that they improve the soil, and not because they’re good to eat.

Nevertheless, there are health benefits to be found from the humble peanut; they’re full of fibre, protein, vitamins and minerals, the anti-aging molecule resveratrol, and phytosterols that help reduce bad cholesterol.

Nuts and seeds are a far better snack than the other disgusting crap many people munch on, especially late at night.  So don’t snack on potato chips, crackers, popcorn, blue cheese, ice cream, doughnuts, pretzels, candy, chocolate, cookies, cake, s’mores…  have some walnuts instead, or almonds, or hazelnuts, (or any nuts and seeds).

The good news is, that glass of red wine you like late at night is good for you too.

~

jack collier

jackcollier7@talktalk.net

always buy organic walnuts

How to Stay Healthier and Live Longer

Life is not merely being alive, but being well.

If you adopt a healthy lifestyle, not only will you feel better, you will also add ten or more years to your life.  But, what is a healthy lifestyle?  Turns out that not smoking, (nor abusing prescription or street drugs), drinking booze only in pretty strict moderation, and keeping to a healthy weight are the three pillars of a healthy lifestyle.

Smoking and drinking may look cool, for a short while, but after a short while those pastimes will turn an attractive women into a cackling, wrinkled, old hag.

The reason fat men are good-natured is that they can neither fight nor run.  ~  Theodore Roosevelt.

Personally, I would add another three things we should all do if we want to be fit and healthy well into our senior years; get plenty of good quality sleep, get plenty of appropriate exercise, and eat a good, healthy diet.  Therefore, if you don’t want to suffer a horrible and early death, from this moment on you should;

  1. Stop smoking.  Stop smoking weed too.  Smoking is dirty, disgusting, anti-social, and it will kill you in a selection of particularly nasty ways.
  2. Drink only in moderation.  If you regularly take more than a couple of drinks in an evening, if you empty a bottle of wine in a couple of days, if you have a cupboard full of half-empty bottles of spirits ~ then you have a drink problem, and eventually it will make you very ill.
  3. Don’t be fat, don’t be obese.  It is very easy to stuff yourself with burgers, take-outs, canned food, and other unhealthy crap calories.  Type 2 diabetes will make you very ill, and then it will kill you.  There are three foods / ingredients you should never, ever, knowingly have in your diet;  sugar-free / diet soda, high fructose corn syrup, wheat, wheat flour, wheat products.
  4. Get plenty of good quality sleep.  Lack of sleep doesn’t just make you feel tired and grumpy.  Lack of enough proper sleep causes accidents, makes you stupid, kills your sex drive, and puts you at greater risk of; heart disease, heart failure and heart attacks, high blood pressure, strokes, and type 2 diabetes.
  5. Take enough appropriate exercise.  Just a daily walk can add 7 years to your life.  You don’t need to join an gym and lift heavy weights.  Both yoga and tai chi have a myriad of health benefits, improving your balance, control, fitness, flexibility, reducing the risks of falls, sprains, and other injuries, easing pain, and reducing the symptoms of depression.
  6. Have a good quality and healthy diet.  And, there are lots of cool diets to choose from; Atkins, Paleo, Mediterranean, Pritikin…  The key is don’t eat junk, have plenty of fresh fruit and vegetables, eat slowly and chew your food properly, and don’t stuff yourself at every opportunity.

Americans and the British are much less likely to live long and healthy lives than do the inhabitants of most industrialised western countries, and it has nothing at all to do with the standards of medical care in the USA and the UK.  In fact, the Japanese have the highest average healthy life expectancy in the world ~ and it doesn’t have anything to do with either sushi or rice.

Japanese people give attention to health in all aspects of their daily life.  Professor Kenji Shibuya.

Some things you can do today to work towards that fitter, healthier, happier life in your senior years are;

  • Change your attitude ~ tell yourself, convince yourself, that you will be fitter, healthier, stronger, more capable, filled with self-confidence, and more self-aware.
  • Get your blood pressure checked.
  • Eat a better diet ~ stop eating junk.
  • Stop knocking back the booze in the evenings.  Especially DO NOT drink just before you go to bed.
  • Stop smoking.
  • Start exercising.  There are both mental and physical benefits to regular exercise ~ at least 30 minutes a day for at least 5 days a week.  Walk, (at least) 10,000 steps every day.
  • Walk don’t drive.  Learn to drive in a slower, calmer, more relaxed manner.
  • Don’t get stressed.  Practice meditation and mindfulness ~ just relax.
  • Don’t hang out with people who eat junk, smoke, drink, and slob about just watching sports TV all day.  Stay out of pubs, bars, and down-market restaurants. If you can’t do those things you need to get to an AA meeting.
  • And for goodness sake, stay out of hospital.  Hospitals are incredibly unhealthy places to be for very long.

These are all simple lifestyle changes, and each one is pretty easy on it’s own.  Taken together these lifestyle changes will make a massive difference to your health, fitness, and happiness.  As a side effect you will stop throwing huge hunks of change down the drain.

A vigorous five-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.

Being angry, hateful, jealous, negative, stressed…, will all damage your physical, mental, and emotional health.   In fact, just believing you are healthy cuts your risk of an early death by three-quarters.

Mens sana in corpore sano ~ a healthy mind in a healthy body.

~

jack collier

jackcollier7@talktalk.net

 

 

 

you can buy this book from Amazon

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