"The Optimal Health Revolution"

He is an internationally-known researcher and authority on chronic disease.  Dr. Duke Johnson stopped by our studios today to tell us how his new book, "The Optimal Health Revolution", can help us all live disease-free lives. 

For more information about Dr. Duke Johnson's Book, go to our AM Northwests books page.

25 Steps to Optimal Health

  1. Eat more fruits and vegetables. 7 to 9 servings a day is optimal. 
  2. Quit or decrease smoking. Any reduction is helpful to your health. 
  3. Eat more whole grains. Avoid white flour, and beware of descriptors such as multi-grain or enriched grain in breads and cereals.           
  4. Get help for depression or stress. Find ways to maintain a positive outlook. Don’t hesitate to seek help from a professional.
  5. Calculate your BMI, waist-to-hip ratio, and percent body fat. Following these 25 steps will get you to a healthy size. Losing weight isn’t a strategy for attaining optimal health, it’s a result.
  6. Calculate how many calories you need. If you are overweight or obese, reduce your daily calories by 300 to 500.
  7. Learn how to estimate your caloric intake. You won’t have to carry a chart for the rest of your life if you spend time learning the caloric values of the food you eat.         
  8. Wear sunscreen. Use an SPF 30 or above, and avoid tanning beds. 
  9. Eat carbohydrates with low glycemic index. These will help you feel fuller on less food and fewer calories.
  10. Take basic supplements. A multivitamin is a good place to start.
  11. Kick the fad diet habit. Fad diets haven’t withstood the test of time or scientific scrutiny.
  12. Exercise your religious faith. Whatever you believe, believe it intensely.
  13. Avoid high-fructose corn syrup. Easier said than done, since it’s in virtually everything from beverages to ketchup. Read labels. 
  14. Get enough rest. Seven to eight hours a night is ideal.
  15. Use only canola and extra-virgin olive oil. Replace all other oils with these two.
  16. Eat organic as much as possible. This includes vegetables, fruits, meats, grains, eggs, and dairy as well. 
  17. Decrease alcohol use. Preferably to zero.
  18. Get more omega-3 in your diet. First clear it with your doctor, then find good-quality supplements.
  19. Reduce exposure to contagious diseases. Especially STDs.     
  20. Get regular checkups with your doctor. Get the recommended tests and screenings for your age and gender.
  21. Cut back on processed foods. Eat whole foods instead.        
  22. Move your body more. Daily activity is essential.
  23. Reduce your exposure to chemicals. Besides avoiding chemical-laden food, consider an air or water purifier.
  24. Eat less dark meat. Especially beef, pork, and processed meats.    
  25. Get genetic testing. Ask your doctor about genetic tests for chronic diseases, as they become commercially available.  

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