I have been Walking Briskly every day for ten years. A brisk walk for me is about 20 minutes a mile.  That pace is pretty slow, but works for me. That is well over 27,000,000 steps. That is a bunch of time to think, tweak, learn, change, and improve. I have not missed a day, and have not had a “feeling bad day” or been sick.

The first big decision was to wear very good running shoes about 90% of the time, and rotate four pair. Next time you are in a hospital, notice that top surgeons and their staff are moving at a fast pace and most wear very good running shoes.

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Early in the game, I started drinking more water and less sugar drinks. Somewhere around four years ago I stopped drinking sugar drinks PERIOD.

Today I eat lots of fresh and fresh frozen fruits and veggies, more than five or more every day and eat five or more times every day. I eat less and less modified foods as time goes on. I quit counting calories a long time ago.

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I only take advice about my health from athletes, and friends with intense military background. My personal doctor of over twenty-five years works out in the morning and evening, my nutrition advisor is a runner. My favorite bunch to watch, listen to, and ask questions, are the IRON MEN AND WOMEN.

At a 5K about three years ago, I saw an IRONMAN talking to a couple runners. I saw the tattoo and so I listen in on the conversation. To swim two miles, race a bike 115 miles and run, walk and craw 26 miles all in 12 hours or less, you will change the way you breathe.

Most heart doctors agree that anxiety comes with shallow breathing. Shallow breathing is a red flag for heart and stroke problems. There is a way to avoid shallow breathing. BREATHE DEEP. Watch little babies. Their belly moves when they sleep which means they are breathing deep. OUT OF THE BELLY OF BABES COME WISDOM.

STEP ONE: Blow out your last breath. Use your belly to push out that all that air in that last breath. Push it all out. This will take at least 6 seconds.  Get it all out. Listen. You can hear it all leave your lungs.

Step 2. Shut your mouth. Breathe in through you nose. Get that air in. Use your belly muscles to get all the new fresh air into that pair of lungs.

Step three: Do this exercise for the rest of your life. First it is a chore and you keep forgetting to do it.  Eventually is becomes a habit. In the last few years, I deep breathe most of the time.

Two months ago I feel, broke some ribs, and punctured a lung. Thirty days later I walked a 5k faster than any I have ever done.

A trauma Doctor from the Number One Trauma Unit in Texas said,” If all people ending up in his Trauma Unit, Breathe Deep like you do, they will heal faster and live longer.”

Breathe Deep My Friend



I AM 35 for the49th TIME woope

I am 84 years old, but the body is better right now than 62 years ago when Uncle Sam drafted me into the US Army. I once weighed 254 and my blood pressure was at 204 /105.. I now weigh 160 and BP is about 98/60. I walk and  have fun talking  about Health , Wellness and Economics.

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I do not trust food lables

 FOODUCATE is an app that rates produce A B C D. It is simple and it works fo me.

Every morning I eat ceral. In my experience , there are only two cerals woth eating . OATS and SHREDED WHEAT . Thew rest are grade C and D.

I add pineapple,blueberries, and cherries, all fast frozen,plus a handfull of pecans,almonds pecans, and peanuts. Then comeas the almond  silk milk.  It is delicious, and every thing in it  graded  A..

I like peanut butter. Usually the local store brand is graded higher than the name brands, because it does not  have a long shelf life and does not have persevatives that give it long shelf life that makes good stuff bad.

I do not like to endorse products , but have not found antyhig better than FOODUCATE. to help me pick the healthy alternatives.


Eat Healthy  My Friends2015-06-01 19.31.21

Hello-Here I am

I am 83 years old, but the body is better right now than 61 years ago when Uncle Sam drafted me into the US Army. I once weighed 254 and my blood pressure was at 204 /105. I moved to East Texas  to die. I changed my mind on June 12, 2oo6 and I chose to do 4 things.I call it WAFOWASL. which stands for WATER, FOOD,WALK,and SLEEP. Theses are the four keys to getting health and changing your life.


Me now                                                 Old Me 2014


Since that day I have been walking. I mean BRISK WALKING .  I walk  20 to 40 minutes and work to stay under a 20 minute mile. Big Deal? You better dang well believe it. Since that day in 2006 I have walked over 26,700,000 steps and mostly at a brisk pace. So What. Well, I have never been sick. My blood pressure at last Medicare physical was 95/56 and the weight is between 157 and 165. Enough for now. If I can get healthy , so can you.

Come back and visit. I talk about WAFOWASL and as an extra added feature I will share what I see in the CRYSTAL COWPILE.  Now that is another story.  Bring your freinds too.