The Life Plan (80 page)
Authors: Jeffry Life
Tags: #Men's Health, #Aging, #Health & Fitness, #Exercise, #Self-Help
303
,
305
pain and soreness in,
129
–31,
135
,
173
,
175
,
178
protein in building of,
54
–56
neck stretch,
136
nerve transmission,
224
night-eating syndrome (NES),
49
–50,
70
nutraceuticals,
25
,
292
,
295
–306,
312
,
314
,
316
reliable resources for,
305
–6
shopping list for,
297
–98
nutrition,
5
–8,
19
,
25
–28,
118
–19,
151
,
168
,
245
–46,
267
,
280
–83,
299
,
308
,
312
appetite control and,
44
–45
cardiovascular disease and,
25
–26,
31
,
33
,
115
emotional eating and,
48
–49
evaluating progress in,
257
–58
food addiction and,
45
–46
in food journals,
256
–57
free days and,
47
–48
goals for,
32
–33,
255
hormones and,
32
,
34
–36,
50
,
282
–83,
286
,
291
–93
and Life Plan for Healthy Eating,
31
–68
lifestyle choices and,
20
–21
metabolism and,
32
,
42
–43
NES and,
49
–50
oxidative stress and,
296
–97
physicians and,
316
–18,
321
protein-to-carbohydrate ratiosin,
35
,
54
and right time to eat,
43
–44
tracking what you eat and,
39
–41
trigger foods and,
46
–48
unhealthy foods and,
31
–32
workouts and,
173
,
183
,
222
–23,
246
,
253
,
255
,
295
–96
see also
supplements
nuts and seeds,
56
,
61
,
68
,
282
and Life Plan Diets,
78
–79,
81
,
83
,
90
,
93
–94,
108
oatmeal,
61
,
65
Life Plan Diets and,
70
,
76
,
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–86,
90
,
92
,
96
,
98
–99,
102
,
105
obesity,
31
,
38
,
49
,
73
,
226
,
279
,
309
,
323
exercises and,
116
,
168
,
170
,
283
hormones and,
34
–36,
289
–90
and Life Plan for Healthy Eating rules,
55
,
60
–65
Metabolic Syndrome and,
28
,
32
–34
olive oil,
58
–59,
72
–73,
78
,
91
,
100
,
106
,
108
omega–3 fatty acids,
41
,
57
,
59
–60,
72
,
75
,
282
,
298
–300,
312
omega–6 fatty acids,
41
,
57
,
59
–60,
298
1-rep max,
174
organic products,
57
,
75
overeating,
46
,
52
,
262
,
267
oxidative stress,
296
–97,
314
,
321
pancake, Dr. Life’s,
83
,
105
peanut butter,
44
,
58
,
61
,
65
Life Plan Diets and,
77
,
81
,
90
,
93
,
98
,
103
,
109
sliced apple with natural,
109
physicians,
315
–23
Life Plan standard of care for,
318
questions to ask,
316
shopping for,
317
–18
testing and,
316
–23
Pilates,
149
–51
piriformis stretch,
142
planks,
144
,
148
posture,
121
,
135
,
143
,
149
,
151
,
169
,
174
poultry,
42
,
46
,
55
,
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–60
Life Plan Diets and,
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–73,
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,
78
–80,
86
–93,
107
meal times and,
43
–44
press:
barbell,
175
,
178
–79,
181
,
184
,
201
,
203
,
219
–20,
283
,
292
bench,
175
,
178
,
181
,
184
,
283
,
292
dumbbell,
158
,
178
–79,
185
,
187
–88,
196
–97,
219
–20
incline,
178
,
180
,
187
leg,
179
,
202
machine,
186
–87
medicine ball,
162
power push,
182
,
202
squat curl and,
220
walking lunge overhead,
218
–19
probiotics,
297
,
300
–301
processed foods,
20
,
104
best choices for,
65
and Life Plan for Healthy Eating rules,
56
,
60
–65
prostate:
cancer of,
278
,
280
,
284
,
303
,
319
–20,
323
enlargement of,
302
,
323
exam and testing of,
318
–20,
323
protein drinks,
44
,
55
,
67
–68
chocolate banana,
109
Life Plan Diets and,
70
–71,
76
,
81
–82,
86
–89,
93
–95,
97
–103,
109
protein powders,
44
,
55
,
70
,
105
proteins,
20
,
31
,
33
,
36
,
40
–42,
68
,
118
–19,
305
in building muscle,
54
–56
exercise and,
44
,
124
,
223
,
238
,
296
in food journals,
256
–57
hormones and,
35
,
282
–83,
290
,
292
Life Plan Diets and,
54
,
70
–71,
73
–105
and Life Plan for Healthy Eating rules,
54
–57,
60
,
62
,
67
ratio of carbohydrates to,
35
,
54
tracking what you eat and,
40
–41
pull-downs,
179
–80,
191
,
194
pull-ups,
181
,
193
–95,
218
pushdowns,
182
,
214
–15
pushups,
181
,
183
,
189
–90
pycnogenol/L-arginine,
298
,
305
quadriceps,
133
,
140
,
149
,
205
–6
raises, dumbbell,
180
,
198
–99,
219
–20
rates of perceived exertion (RPE),
232
–35,
241
reaches,
144
,
148
,
153
,
155
recipes,
104
–9
repetitions, performance of,
176
resistance workouts,
6
,
10
,
19
,
27
,
42
,
55
,
62
,
70
,
114
–21,
128
–29,
131
,
135
,
151
,
155
,
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–220,
222
–23,
225
,
240
,
292
–93,
295
,
306
benefits of,
168
–69,
223
combining cardio with,
125
in Complete Life Plan Workout,
249
–52,
254
components of,
174
–77
exercises for,
183
–220
hormones and,
35
,
283
“how” of,
172
–73
levels of,
178
–82,
218
,
250
–52,
255
Life Plan enhanced by,
170
–72
for lower back pain,
169
–70
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