Improve Health on Auto-Pilot

IN Book Notes
Improve Health on Auto-Pilot
Power of Positive Habits – Lose weight & improve health automatically.


UPDATE: I’ve just found that Dan Robey is offering the Power of Positive Habits free ebook on his website, so even if you can’t listen to the audio program that I took all the following notes from, you can grab the accompanying book from here: The Power of Positive Habits

Jump Rope for 10 minutes daily.
Builds stamina and burns calories. 10 mins of jumping right equivalent to 30 mins running at 5.7 miles per hour. Warm-up first by doing 20 arm-circles. Hold rope handles together and swing rope from side-to-side by bouncing lightly on your feet.

Brisk-Walking 30 mins Daily

  • Multiple benefits with this tip: Every 10 mins, stop walking and jump for 3 minutes.
  • Lowers risk of heart-disease, same as those who do vigorous exercise.
  • 30-40% reduction of cardiovascular disease
  • Brisk walking for 3 hours per week lowers risk of stroke, breast cancer, type II diabetes
  • Walking burns calories
  • Improves posture
  • Lowers blood pressure
  • Walking at night promotes better sleep
  • Increases levels of oxygen in your body
  • Improves mental performance
  • Improves mood
  • Reduce anxiety & stress
  • Boosts immune system
  • Slow the aging process
  • Helps to prevent certain cancers
  • Best time to walk is in the morning as easier to make it a daily habit before the day’s distractions & interruptions
  • Goal is 30 mins per day
  • Burn more calories by changing incline if you are walking on treadmill
  • Wear a pedometer (helps motivate you to keep walking)
  • Aim for 6,000-10,000+ steps per day – record your steps daily, work up to your goal gradually




  • The more oxygen you put into your lungs, the more energy you will have
  • Your body runs on oxygen
  • Breathe from your diaphragm not your chest – belly should expand with each breathe
  • Every time you walk/physical activity, place hand on abdomen and take long, deep breaths


Reward yourself.

Make a pact with yourself “if I exercise 2 days this week, I’m going to take myself out to a nice dinner, or buy that shirt, etc.”

Take the stairs. Spend 10 minutes a day walking up and down stairs.


At a Restaurant:

Always ask for salad dressing on the side. (Save 100+ calories per entree)

Use Balsamic Vinegar as a fat-free salad dressing.

Or Olive Oil as a healthy monosaturated-fat salad dressing.

Baked Potatoes = plain, with toppings on the side.

Females get most of their fat from dairy products, margarine, mayonnaise & salad dressing


Eat 4-5 small meals per day instead of 3 large meals.

Speeds up metabolism


Substitute soda for sparkling mineral water

2 Sodas per day = 1,976 calories per week, 100,000+ calories per year

Get healthier teeth

Reduces heart disease


Drink Green Tea daily

  • Burns more fat
  • Boosts metabolism
  • Loaded with Antioxidants (protection from cancer + other diseases)
  • Controls appetite


Drink 5-8 glasses of water per day (minimum)

  • Body uses water to convert food into energy
  • Used to carry nutrients throughout body
  • Regulates body temperature
  • Hydrates body
  • Dehydration makes you look heavier (fluids are held just under your skin)
  • Good for your heart (Reduces fatal heart attack by 54%) Water dilutes blood making it less likely to clot
  • Carry a 32oz (approx 1L) of water in a water bottle with you during the day to drink from periodically
  • Drink cold water to burn more calories: gallon (3.7L) of water @ 40 degrees (4°C) requires 226 calories of energy)



Eat in a well-lit room to prevent binge eating

Being in a situation that helps you feel like you are on stage, can help you to not over-eat


Weigh yourself once per week and record results

Detailed record of losses/gains

Spot trends in your weight loss


Healthy Heart / Lower Cholesterol


Start day with Oatmeal

  • Women can reduce heart disease by eating soluble fibre containing grains such as oatmeal
  • 5 or more servings per week reduces risk of heart disease by 29% (as opposed to cold cereal which is 19%)
  • Sustained energy all day
  • Extremely filling and you’ll be less likely to snack
  • Stir in a small amount of “Good fats” (almond or cashew butters)
  • Try adding all-natural apple sauce for a sweeter flavour or add 100% fruit spread
  • Add a tablespoon of soy protein after cooking to get combined benefits of soy & oats


Eat Fatty Fish at least Twice a week (2 x 3oz/85gram servings)

  • Salmon, Tuna, Mackerel
  • Fish contains Omega-3 fatty acids which stabilize blood sugar, decrease risk of coronary artery disease, increase mental function.
  • Lowers LDL bad cholesterol
  • Keep cans of tuna fish in your pantry


Update Dec 2013 – it’s now very debatable as to whether fish should be consumed – ESPECIALLY canned tuna fish. I will update this post with the latest research when gathered, however, if I should forget – please check the latest health posts to see if I have added it. In the meantime: please avoid “fish oils” as that is definitely something we need to remove from our diets based on the latest research.

Eliminate Trans Fats from your diet (Margarine)

  • Throw out margarine and never buy it again
  • Do not eat fried chicken
  • Do not eat more than 2 eggs per week
  • Do not eat red meat
  • Trim fat from meat
  • Remove skin from chicken
  • Avoid putting butter or margarine on bread
  • Choose low-fat cheese over regular cheese
  • Eat fruit instead of fatty desserts


Take Flaxseed or Flaxseed Oil everyday

  • Healthy trim body
  • Lowers cholesterol
  • Contains Soluble and Insoluble fibre
  • Helps prevent certain cancers
  • Contains essential Omega 3-6 Fatty Acids
  • Omega-3 can help protect you from coronary disease, stroke, high blood pressure, auto-immune & inflammatory disorders
  • Omega-3 boosts metabolism
  • Purchase from Health food stores


Tips to add Flax to your diet:

  • Substitute flaxseed oil as cooking oil
  • Add ground flaxseed to pancakes, waffles, salads, oatmeal, home-baked bread
  • Add flaxseed to juices & protein shakes
  • Keep in fridge


Eat Soy burgers instead of hamburgers

  • Reduce breast cancer by 50%
  • Reduce colon & prostate cancer
  • Diet rich in soy increase health in breasts, colon, and prostate
  • Stronger bones
  • Lowers cholesterol
  • Soy decreases fat that your body stores by lowering insulin levels
  • Increase lean-muscle mass
  • Improves energy levels
  • Contains anti-cancer agent
  • Asians consume 20-30% more soy than Americans – chemo-preventative agent



Always order baked potatoes plain

  • Potatoes are not fattening, it’s what we put on them is that is fattening
  • Use non-fat sour cream, salsa, hot pepper sauce (Tabasco), olive oil


Eat low-fat dairy

Yoghurt, milk, sour-cream


Incorporate work-out “moves” into your daily actions

  • Do leg lunges/squats when you are mowing your lawn/gardening
  • Do quick circles with your arms in both directions when washing car
  • Look at your activities and look for ways you can incorporate work-out moves



Substitute bad fat snacks with healthy good nuts

  • Almonds, Macadamia nuts, Cashews, Pecans
  • Contain healthy omega fatty acids and monosaturated fats
  • Less heart disease than people who stay away from them
  • Lower heart-attack risk by up to 50% by consuming nuts that are rich in Omega-9 at least five times a week
  • Pecans = help control cholesterol levels


Floss your teeth regularly for a healthy heart

  • Risk for heart-disease among people with gum disease is double that of people who don’t have gum disease
  • 3 x more likely to have a stroke if you have gum disease


Eat wholegrain bread instead of white bread

  • White bread only created to increase shelf life
  • Diets rich in whole, unrefined grains lowers risk of heart disease & type II diabetes
  • Lowers cholesterol
  • Prevents certain types of cancers
  • Happier mentality
  • Significantly more nutrients than bleached, white bread


Paint your plate with vibrant colours for vibrant health

  • Diet rich of most colourful foods, helps prevent heart attack, cancer, stroke, diabetes
  • Colour pigments in fruits/veg = potent antioxidants
  • More colours you see, the better
  • Blue, purple, red foods = antioxidants  & some are anti-inflammatory
  • Eat food that is consistent with primary colour groups (Red, Yellow, Orange, Green, Blue, Purple, with garlic & white onions)
  • Look for the brightest colours in the produce department


Take at least 100 units of Vitamin E per day

  • Antioxidant
  • Helps prevent strokes, cancer, and heart disease
  • Low levels of Vitamin E are predictive of heart disease
  • Men who had at least 100 units of Vitamin E per day had half risk of coronary heart disease than men who had at less than 7 units of Vitamin E daily
  • Buy NATURAL vitamin E in min 100 unit doses, keep in fridge
  • Look for D/Alpha – make sure the D precedes the word Alpha on the label to make sure you are getting natural vitamin E


Eat an Apple everyday

  • Medium apple contains 5 grams of healthy heart fibre
  • Apples have virtually no fat
  • Flavornoids and other chemicals in apples can help to decrease your risk for getting colon and lung cancer
  • Helps prevent tooth decay, gum disease and urinary tract infections
  • Lowers Bad Cholesterol


Refer to yourself “less” in conversations

  • People that speak more about others in conversations are less likely to suffer from heart disease
  • Study conducted – taped conversations of 600 men, 1/3 of these men were suffering from heart disease, rest of men were all healthy. Words “I”, “Me”, “Mine” were counted amongst the men and those that used those words most, had highest risk of heart trouble.


When Stress Hits, count slowly to 10 and breathe deeply

  • Men who respond to stress with anger are 3 x more likely to be diagnosed with heart disease & 5 x more likely to have a heart attack before the age of 55
  • The factors most toxic to the heart are self-involvement, hostility, and cynicism



  • An ounce of spinach grown in the 1940’s contains more than 4 x the iron than an ounce of spinach that are commercially grown today
  • Prevent Cancer, Cardiovascular disease, osteoporosis
  • All adults should take 1 multi-vitamin daily
  • Supplement vitamins, minerals and nutrients
  • Drink fresh juice from fruit & vegetables
  • Educate yourself on what supplements you need, choose to learn more about what you can do to improve your health


Visualize and affirm the benefits of vitamins as you take them that you are receiving its benefits

  • The placebo effect is an observable, measurable improvement in one’s health not attributable to a specific treatment
  • People can experience cures and health improvements when they take a “sugar pill” that they have been told is a drug – they get better because they “believe” that they have just taken a powerful drug. The placebo effect is an excellent example of the mind-body connection. Imagine how powerful supplementation can be when you take supplements that provide actual benefits. Visualize and affirm that you are receiving its benefits.
  • Example: Vitamin E is known to be healthy for your heart, as you take Vitamin E, imagine that your heart is getting stronger and healthier.


Take a multi-vitamin everyday


Take Co-Q10 for a healthy heart and increased energy

  • CoQ10 is found in every cell of the body
  • Commonly found in fish and meats
  • Powerful anti-oxidant
  • Major role in energy-system of our cells (helps cells produce more energy)
  • Patients with heart-failure had lower levels of CoQ10 and restoring their CoQ10 levels resulted in clinical improvements
  • No more than 60mls daily – check with your nutrition/physician


Apple-Cider Vinegar

  • Pure, raw, organic, undistilled apple-cider vinegar
  • Provides body with potassium, enzymes, & other vitamins needed to maintain a healthy digestive & circulatory system
  • Controls & Normalizes body weight
  • Improves digestion
  • Helps Remove toxins from body
  • Helps relieve muscle stiffness
  • Natural Anti-Biotic
  • Helps keep Skin, Tissues, and Joints Youthful
  • Fights Arthritis and removes crystals and toxins from joints, tissues and organs

Make an apple-cider vinegar cocktail with 1 x TBSP apple-cider vinegar, 1 TBSP honey, mix together and add small amount of pure water – drink every morning.



  • Essential Trace-Mineral
  • Powerful anti-oxidant
  • Helps protect cells against effects of free radicals
  • Helps reduce risk of cancer
  • Study in Finland – Men who had lower traces of Selenium in their bodies were 3 x likely to develop lung cancer than men who had higher levels
  • Study in USA – U.S. states with lowest levels of Selenium in their soil are states with the highest cases of Cancer
  • Take Selenium for a 50% reduction in cancer mortality



  • Contains organic compounds that protect human body
  • Lowers blood pressure, LDL bad cholesterol
  • Powerful anti-oxidant properties
  • Lowers blood sugar
  • Natural, potent, anti-biotic
  • Add fresh garlic to your food
  • If you have high blood pressure, take one clove of garlic per day



  • Provides positive benefits to health
  • Burns fat faster
  • Protect cells from oxidation
  • Provides support to the liver
  • Helps lower blood cholesterol
  • Protects against heart attack & stroke
  • LECITHIN is derived from soy beans – available as powder/capsules from health food stores



  • Friendly bacteria
  • Enhance immune response
  • Decrease cholesterol
  • Better digestion
  • Important digestive enzymes
  • Enhances immune system
  • Antibiotics kill good bacteria, supplement with pro-biotics


Grape seed Extract

  • French consume high amount of fat and smoke excessively yet known for lowest rate of heart disease – researches believe their secret to good health can be found in the red wine that they drink
  • Grape seed flavinoids = powerful antioxidants
  • Neutralize free radicals
  • Prevent Cancer, heart disease, premature aging
  • Look younger and live longer – reduce free radicals in body, anti-oxidants help reduce free radicals


Popular Anti-oxidants:

  • Vitamin E
  • Vitamin C
  • Selenium
  • Beta-Carotene
  • Bio-Flavoinoids


Grape seed extract as an anti-oxidant is 50 times more powerful than Vitamin E and 20 times more powerful than Vitamin C


Benefits include:

  • – Reduce aging of skin
  • – Increase capillary strength
  • – Enhance cardiovascular function
  • – Strengthen heart
  • – Stimulate growth of healthy hair
  • – Reduce LDL cholesterol


Brush your skin with a dry-skin brush before showering

  • Skin is largest organ in your body
  • One of the most important organs for elimination of toxins
  • Dry-skin brushing helps rid your body of toxins
  • Helps remove cellulite, dead layers of skin
  • Strengthen immune system
  • Stimulates lymph glands (Helps body perform better)
  • Increases cell renewal
  • Improve blood circulation
  • Makes skin look younger
  • Buy natural skin brush from health food store (Natural bristles, Long handle)
  • Brush in direction of your heart
  • Do counter-clockwise, circular strokes – start out with your feet, then brush your entire body with the exception of your face and your nipples
  • Take a warm shower/bath when finished followed by a cool rinse
  • Skin will rejuvenate with each brushing


Penny (
Penny (

DISCLAIMER: The information on this website is not medical science or medical advice. I do not have any medical training aside from my own research and interest in this area. The information I publish is not intended to diagnose, treat, cure or prevent any disease, disorder, pain, injury, deformity, or physical or mental condition. I just report my own results, understanding & research.