Total Health and Fitness Revolution

Title page
CONTENTS
Acknowledgements
A Short Profile of Dr Joseph Cheung
Foreword
Features of the Second Edition
Introduction: A Beautiful Cruise to a Beautiful Dream
Chapter One It’s Time for Better Health
	Good Health
	Total Good Health
	Our Nation’s Huge Health Bill - What Has Gone Wrong?
Chapter Two Physical Fitness - the Lynchpin of a Healthier Life
	Types of Exercise and Their Biomechanics
		Anaerobic Biomechanics
		Aerobic Biomechanics
	Aerobic Exercises - Targeting Cardio-Pulmonary Fitness
	Walking, Power-Walking, Jogging
		Walking and Power Walking
		The Ambling Walk
		The Power Walk
		Jogging
	Swimming
		More on Biomechanics
		The Special Benefits of Swimming
		Swimming Styles
		Freestyle
		Breaststroke
		Effective Training - Stretching, Warm-up, Cool-down
	Cycling and Rowing
		Bike Tracks
		Exercise Bikes
	Rowing
		Rowing Machines
	Injuries From Exercise
	Living in Harmony with the Environment
		The Power of Nature
		Natural Disasters
		The Eastern Way
	The Take-Home Message
Chapter Three Food, Drinks, and Nutrition - Power Source or Power Drain
	The Junk Food Demon
	What is Food?
		Macronutrients
		Carbohydrates
		Fats
		Omega 3 and Omega 6
		Saturated Fats
		Palm Oil
		Proteins
		Plant Proteins
		Soybeans and Soy Protein
		Fibre
		Micronutrients
		Vitamins
		Minerals
	Bad Food, Healthy Food, Junk Food and Fad Diets
		Glycation (the result of high heat cooking)
		Free Radicals and Antioxidants
	The Basic Food Pyramid
	Vitamin and Mineral Supplements
	Beverages
		Soft Drinks
		Coffee
		Tea
		Alcohol
	Poor Nutrition
		The Metabolic Syndrome
	Diets
		The Pritikin Diet
		The Dean Ornish Diet
		The Atkins Diet
		The Asian Diet
		The Mediterranean Diet
		Weight Watchers Diet
		The CSIRO Total Wellbeing Diet
		The Polymeal Diet
	Fad Diets
		‘Meal-replacement’ Diet Plans
		Low-carbohydrate Diets
		High-fibre Diet (the F-plan diet)
		‘Rapid-weight-loss’ Diets
		The Summing Up - Choosing a Sensible Diet
	A Sensible Approach to the Good Life
		Go For Your Life
		My Personal Experience of Maintaining Perfect Weight
		Dining Out - Its Pleasures and Pitfalls
Chapter Four A Healthy Lifestyle
	The Baby Boomers and Generation X
	The Discerning Healthy Lifestyle
		Exercise and a Balanced Eating Plan
		Sleep
		Personal and Social Relationships
		Recreation
	The Irrational Lifestyle
		Smoking
		Quitting smoking
		Drug Abuse
		Gambling
		Alcohol Abuse
		TV Addiction
		Internet Addiction Disorder (IAD)
		Choosing the Right Content
		Over-reliance on the Car
Chapter Five Common Medical Problems: How to Avoid Illness and be a Winner
	Colds and Flu’s
		Prevention
	Hypertension (High Blood Pressure or HBP in short)
		Preventing/modifying your HBP
	Heart diseases (CVD) and Hypercholesterolemia
		Prevention/amelioration of CVD
	Cancers in General
		Prevention
	Asthma
		How to Prevent Asthma
	Chronic Obstructive Pulmonary Disease (COPD)
		Prevention / Amelioration
	Osteoarthritis
		Prevention /Amelioration
	Obesity and the Metabolic Syndrome
		Prevention and Amelioration of Obesity
		Childhood Obesity
		Preventing Childhood Obesity
	Diabetes Mellitus (DM)
		Prevention
	Food Poisoning and Gastroenteritis
		Prevention
	Colo-rectal Cancer (CRC)
		Prevention
	Constipation
		Prevention/Amelioration
	External Thrombotic Haemorrhoids (Piles)
		Prevention/Amelioration
	Mental Illness - Depression and Dementia
		Prevention
		Lower Back Pain
		Prevention
	Prostate Cancer
		Prevention
	Osteoporosis
		Prevention
	Common Eye Problems
		Preventative Measures
	Blepharitis
		Prevention/Amelioration
	Stroke
		Prevention
	Transient Ischaemic Attack (TIA)
	Shoulder and Foot Injuries
		Torn Shoulder Tendon
		Prevention
		Plantar Fasciitis
		Prevention
		Take Home Message
Chapter Six The Eastern Way of Maintaining Health and Fitness
	Chinese Medicine
		Herbal Medicine
	Acupuncture
		The Roots of Acupuncture
		The Effects of Acupuncture
		Other Therapies Using Acupoints
	Tai Chi
		The Health Benefits of Tai Chi
	Qi Gong
	Ayurveda
	Yoga
	Meditation
		Neuroplasticity
Chapter Seven Longevity The Eternal Dream of Eternal Youth
	The Incredible Hunza People
	How to Live Longer
	Studies in Ageing and Longevity
		The Dubbo Studies
		The Melbourne Studies
		The Australian Longitudinal Study on Women's Health (ALSWH)
		The Okinawa Centenarian Study
	Major Factors for a Healthy Long Life
		Caloric Restriction
		Lifelong Physical Exercise
		Regular Medical Check-ups
		Maintain a Sensible Lifestyle and Manage Tension, Anxiety and Stress
		Avoid Excess Radiation
		Moderate Alcohol Consumption
		Maintain Your Social Network
		Contribute to Society
	The Top Ten Factors influencing Longevity
	Recent Findings in Relation to Ageing
		Key Genes and Molecular Pathways
		Neurogenesis and the Possibility of an Ageless Brain
		Resveratrol - the First Anti-ageing Drug?
		Promising Anti-ageing Molecules
		Telomerase Can Reverse the Ageing Process
	Regenerative Medicine
		Stem Cell Therapy
		PRP (Platelet Rich Plasma)
A Final Thought
Special Section A Master Eating Plan
Appendix A Checklist for Cereals
Appendix B List of Common Antioxidants
Appendix C Foods Rich in Antioxidants
References