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Chose your section q Auctions q Network Marketing q Business q Online Promotion q Computers q Search Engines q Domain Names q Site Promotion q Downloads q Software q eBay q Technology q Ebooks q Video Conferencing q Ecommerce q VOIP q Email Marketing q Web Design q Internet Marketing q Web Development q HTML q Web Hosting q JavaScript q WIFI q MP3 Maximum Energy for Life: A 21-Day Strategic Plan to Feel Great, Reverse the Aging Process, and Optimize Your Health Mackie Shilstone John Wiley & Sons, Inc Maximum Energy for Life A 21-Day Strategic Plan to Feel Great, Reverse the Aging Process, and Optimize Your Health Mackie Shilstone John Wiley & Sons, Inc Maximum Energy for Life A 21-Day Strategic Plan to Feel Great, Reverse the Aging Process, and Optimize Your Health Mackie Shilstone John Wiley & Sons, Inc This book is printed on acid-free paper ∞ Copyright © 2003 by Mackie Shilstone All rights reserved Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada The “Performance Assessment Questionnaire” and “How Do I Approach Goal Setting?” are used by permission of F Dean Sunseri, L.P.C., Life Coach, The Evergreen Wellness Center; “How Vulnerable Are You to Stress” is used by permission of The University of California at Berkeley Wellness Letter, © 1995; the material under the heading “Biofeedback: Feel the Difference between Arousal and Relaxation” and the eight meditative exercises are from The High Performance Mind: Mastering Brainwaves for Insight, Healing, and Creativity (Jeremy P Tarcher/Putnam) and is used by permission of the author, Anna Wise © 1995; the material on Attitude Breathing is copyrighted by the Institute of HeartMath and is used by permission; the “At-Home Body Fat Test for Males” and the “At-Home Body Fat Test for Females” are from the book Turn Up the Heat: Unlock the Fat-Burning Power of Your Metabolism (Viking) and are used by permission of the author, Philip L Goglia © 2002; “Top Twenty Carbohydrates Ingested by Americans” and “Acceptable (Low) Glycemic Foods” are used by permission of the Glycemic Research Institute, Washington, D.C.; the “Questionnaire for Nutritional Assessment” and the material under the heading “Eat Healthy with These Nutritional Guidelines” are used by permission of E C Henley, Ph.D., R.D © 2002; some of the material in “The “Wellness Organizer” was adapted from the “Skinny Box” developed by Hal C Becker, Ph.D., and is used by his permission; the questionnaire PAR-Q AND YOU is reprinted from the 1994 revised version of the Physical Activity Readiness Questionnaire (PAR-Q AND YOU) PAR-Q AND YOU is a copyrighted, pre-exercise screen owned by the Canadian Society for Exercise Physiology; “A Ten-Year Risk Evaluation for Men and Women” in the appendix was published by NIH (the National Institutes of Health), Publication No 01-3305, May 2001 No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 750-4470 Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, email: permcoordinator@wiley.com Limit of Liability/Disclaimer of Warranty: While the publisher and the author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose No warranty may be created or extended by sales representatives or written sales materials The advice and strategies contained herein may not be suitable for your situation You should consult with a professional where appropriate Neither the publisher nor the author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages For general information about our other products and services, please contact our Customer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002 Wiley also publishes its books in a variety of electronic formats Some content that appears in print may not be available in electronic books For more information about Wiley products, visit our web site at www.wiley.com Library of Congress Cataloging-in-Publication Data Shilstone, Mackie Maximum energy for life : a 21-day strategic plan to feel great, reverse the aging process, and optimize your health / Mackie Shilstone p cm Includes bibliographical references and index ISBN 0-471-23537-7 (Cloth) Health Physical fitness I Title RA776 S53723 2003 613—dc21 2002014019 Printed in the United States of America 10 This book is dedicated to my loving family— my wife, Sandy, my two sons, Scott and Spencer, my mother, Frances—and to the spirit in the heart of the strongest and bravest man I’ve ever known in my life, my father, Cecil Contents Foreword by Steve Wynn vii Acknowledgments xi Introduction PART ONE Secrets and Strategies to Manage Your Energy and Reduce Your Stress Discover the Art of Maximum Performance 11 Seven Secrets to Put You at the Top of Your Form 15 Nine Strategies to Achieve Your Goals 26 Discover and Balance Your Energy Style 39 Minimize Your Fear and Maximize Your Focus 45 The Stress Connection 52 Master Stress Management for Maximum Performance 65 PART TWO The Strategic Plan for Optimum Health Learn the Basics about Heart Disease Two Essential Strategies to Cut Your Risk of Heart Disease 81 100 10 The Nutritional Program for the Twenty-first Century 106 11 Eleven Life-Transforming Benefits of Exercise 151 12 Attain the Maximum Rewards from Exercise 160 13 The Pro Circuit Exercise Program 167 v 246 MAXIMUM ENERGY FOR LIFE Daily Exercise (Take a day off to rest and rejuvenate.) End-of-the-Day Evaluation Type of sleep (restful, restless) How many hours Stress levels (high, medium, low) _ Overall productivity levels (high, medium, low) _ Level of energy (high, medium, low) _ Significant accomplishments _ _ _ Appendix: A Ten-Year Risk Evaluation for Men and Women For those readers who would like to get more specific about their risk factors according to what stage of life they are in (divided into five- to ten-year intervals), I have included a Ten-Year Risk Evaluation for both men and women The goal of this questionnaire is to first look at the number of points allowed for health in your age group, then rate your total cholesterol, HDL, systolic blood pressure, and smoking profile (smoker or nonsmoker) Then simply add up your points and look at the final table to see how much of a risk you have for heart disease or a major event such as a heart attack within the next ten years This questionnaire was published by the National Institute of Health in May of 2001 Estimate of Ten-Year Risk for Men Age 20–34 35–39 40–44 45–49 50–54 55–59 60–64 65–69 70–74 75–79 Points –9 –4 10 11 12 13 Your points 247 248 APPENDIX TOTAL CHOLESTEROL Total Cholesterol < 160 160–199 200–239 240–279 ≥ 280 Age 20–39 11 Age 40–49 Age 50–59 Age 60–69 Age 70–79 1 0 1 Age 60–69 Age 70–79 1 Your points HDL HDL (mg/dl) Points ≥ 60 50–59 40–49 < 40 –1 Your points NONSMOKER/SMOKER Age 20–39 Nonsmoker Smoker Age 40–49 Age 50–59 Your points SYSTOLIC BLOOD PRESSURE Systolic Blood Pressure (mmHg) < 120 120–129 130–139 140–159 ≥ 160 If Untreated If Treated 0 1 2 Your points A T E N - Y E A R R I S K E VA L U A T I O N F O R M E N A N D W O M E N TOTAL POINTS FOR MEN Point Total