دانلود کتاب Total Health and Fitness Revolution

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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