Buy the following 12 vegetables (organic): carrots, onions, potatoes, broccoli, asparagus, bell peppers, kale, mushrooms, zucchini, cilantro, purple cabbage and eggplant. You can also add or subtract some vegetables. cauliflower or other vegetables if you’d like- we sometimes even add brusselsprouts but they may be a little bitter sometimes, although healthy.
    
Then, chop them up and put them in a crock pot. 
 
You should cook it on the slow cook setting which is more healthy as it doesn’t destroy as many of the vitamins (cook for about 4 hours or to the texture you like- don’t overcook til it becomes too soft).
 
Then for a full 6 quart crock pot which we fill up, we just get about a pound of organic hamburger or chicken and cut it up finely/into very small pieces. So if you’re only making about half that, then maybe 1/2 pound would be enough.
After cooking the finely ground up meat, you should put it in a separate bowl, which you’ll store in the refrigerator, to use a little at a time when you warm up the vegetable medley (this adds some flavor and gives you a little protein- but you can make it without any meat if you’re vegetarian).
 
We don’t use any flavoring except to salt it (this is the healthiest way). Don’t salt it while you’re cooking, just salt it when you warm it up in a pan and after you actually put it in your bowl- and just use low heat when you warm it up and only warm it up for about a minute.
Of course, you can add other seasoning if you like, but be careful not to use much and try to just use healthy types of seasoning. 
 
You should just put the vegetable medley in the refrigerator immediately after you eat some and just take it out briefly to warm some each time you eat. It should easily last 5 or 6 days no problem. 
 
Now to have more volume, balance and to get full, you should cook some rice in a rice cooker (preferably organic brown rice) in the morning when you have your first meal of the 12 vegetable medley. Usually it can just sit for the whole day in the rice cooker and you can take some out and put it in the pan with the vegetable when you warm it up even the 2nd time during the day.
 
We almost always eat this at least twice a day (like maybe lunch and dinner, but often even for breakfast).
 
Besides this, we always have several fruits available to eat and we usually start our day with just a small volume of organic cranberry and pomegranate drink mix (with about 20 drops of lime or lemon juice for each of us). And we have another of our favorite 100% fruit juices to drink with the meal, and we sometimes drink some raw milk. We also try to eat a little walnuts, almonds and maybe pistachios on most days. But the main things is the vegetable medley and rice. We are not fanatical, and we do eat a little meat (organic) and we often have a ham or other meat sandwich with tomatoes, various greens (organic baby spring mix, spinach and arugula) and avocado with organic wheat bread. We also eat out occasionally and we like our occasional organic vegetable pizza (and I have my snicker bars sometimes too lol). But 80% or more of what we eat is very healthy. And of course, always try to make sure to get as full as possible on the nutritious food before eating any crappy food. 

Of course, I try to always get at least 7 to 8 hours of sleep, and I’ve learned how to keep the stress level down (and how to keep my happiness level up which also increases health and boosts your metabolism). Studies definitely show that lack of sleep causes stress to the body and cortisones etc. which actually make the body store fat more and slow down the metabolism. So getting enough sleep is very important too. 
 
As I’ve taught in the classes, always remember there are a number of ways to “cheat calories” and feel satisfied and full, and ways of strategically eating that give you the same basic taste sensation but much less calories. There is also a basic mind set “a lean, healthy person’s mind set” which makes so called dieting, no longer feel so much like dieting (because “diets” almost always fail, because they imply sacrifice, and no one can continue to sacrifice indefinitely). So there must be a basic different way of looking at food and even experiencing food- and I think there are few people who enjoy food more than I do or can taste all of the subtle differences etc. which can also be taught and trained. There are a number of other things that figure into the equation of being truly healthy, like what I call, “50% of Age Super Health” including of course, starting an effective exercise program and literally thinking of yourself as younger and moving and acting as though though you are younger.  And as you start getting in better shape you will more naturally start moving and acting younger (and of course, in your mind, it’s good to be thinking you’re younger, faster and stronger from today).    Warm regards, Edward

This is some more valuable information on overall health from my Running/Health & Diet blog of 2006 – 2011
​(if you request I can email more of it to you later). 
I’ve mostly just left this as it was (except for just a few additions, in italics, up through the beginning of the April 19th entry that I’m adding today, Dec. 31, 2018- and I will do more editing, updating for my book later). HEALTH & DIET: (10 entries copied from my blog between Jan. 1, 2006 to 2011) I should begin by telling you that I’ve kept myself in exceptionally good health and that I’ve been at my same 18 year old weight since I was 27. Although I didn’t have the best eating habits when I was a child through about age 26, since then I’ve consistently done a 2-3 times per week, 1 hour plus exercise regiment (for almost 30 years as of August, 2011). During these past 30 years, I’ve also consistently tried to eat good foods and listen more and more to my body. So rather surprisingly, I actually weigh a few pounds less than I did when I was 18-19 years old at a little over 6′ 1 ”(maybe 6′ 2″ earlier in the day), 168-172 pounds. Now, my slightly lesser average weight of 166 pounds fluxes between about 164 to 168 (lower in the summer and higher in the winter). This slightly lower weight is probably due to my doing less weight training than when I was 18, and I actually have a little less body fat now too. Since 27 years old, I have always thought of myself as being 60% of my physical age (which at 56 now makes me 33 years old). This really does seem to be quite accurate in my case as my strength and speed really haven’t seemed to change that much in the past 29 years (and even jumping is about the same as I can still dunk a softball without doing any additional jump exercises and even a basketball given several weeks of jump training). If you just think of wild animals in nature– middle aged deer, tigers, birds etc. still stay about the same weight and are still about as fast as the younger animals (although maybe expending a little less wasted energy). I have found myself to be more and more competitive within my age group as the years go by (and with very minimal training before events). Keeping your body consistently at it’s best weight and shape through good health habits pays great benefits, both immediately, and years/decades in the future. It’s the ONE decision/effort in your life that you’ll always be glad you did! In the next 9 entries, I will give you a great deal of details into the “secrets” I’ve 1/14/2019 Weebly https://www.weebly.com/editor/main.php#/ 2/4 learned over the years for maintaining a 60% of my age body and my 18 year old weight. Just knowing some of these truths will begin to effect a paradigm shift and change in your habits, ways of looking at food, exercise methods and your body in general. Also, please go to my website at www.allabouthappiness.com HEALTH & DIET: (Feb. 2, 2006) I think it might be helpful for many of you if I discussed a little about “diets” and listening to our bodies. First of all, let me say, that although I certainly have spent time on things that were a waste of time, the one wise decision I made at age 27 was to make my health my number one priority (you only get “one car in this life”, and you can’t trade it in). As I mentioned above, I am 6′ 1”, aprox. 166 pounds, and I have kept this ideal weight (for me) and continued a regular exercise routine since I was 27 years old and thoroughly committed to making health my number one priority NO MATTER WHAT (work included). As the years go by, it becomes more and more obvious that this was the wisest decision I ever made! Many experts claim that we naturally gain weight little by little as we age after about our twenties. I and a number of other health conscious people are proving this to be false. If we listen to our body’s signal about when we’re actually hungry and when we’re full, our body will naturally keep us at our optimum weight (fo example, animals in nature don’t gain more weight just because they get older, ). Of course, this is much more true when the food we are eating is healthy- and the closer to organic the better because regular, non-organic food has many chemical additives and even pesticides on the vegetables etc. that dull our body’s signals and functions. Especially this is true with almost all processed foods, many of which not only have unhealthy chemicals in them but actually have additives that unnaturally INCREASE your appetite. So I strongly recommend that you at least get yourself on a level playing field by eating foods that don’t have these unnatural, harmful and even appetite inducing chemicals. So many people “live to eat, rather than eating to live”. I too, enjoy eating, and infact, I never feel like I’m sacrificing. I and the Japanese with their very healthy diet don’t gain weight as they age either 1/14/2019 Weebly https://www.weebly.com/editor/main.php#/ 3/4 usually eat until I’m full (although my “full” is probably 75% of what most people consider full), and I always go away feeling satisfied. I never think about food until I’m hungry and I never think about it after I’m full. This is the way it is in nature with animals too. They don’t obsess and think about food when their not hungry and after they’re full. My body has learned to feel completely satisfied when it gets to a certain fullness (which you too will naturally start to recognize as you learn how to think and eat this way). I thoroughly enjoy my food when I’m eating it, and in fact, I probably can taste and enjoy subtle differences and flavors much more than the average person. I can also get the full taste sensation and satisfaction out of much less salad dressing and lesser sweets etc. Concerning diets, no ever loses weight permanently when they’re on a “diet”. As long as they feel they are on a diet they will feel they are sacrificing and at some point they will tire and give up. Then they usually not only gain back the original weight but add a little on top of that as well. A person MUST change their way of thinking about food. They must rewire their software. More on this later. For now I’ll just give you a few hints in starting to eat less food until your mind and body are trained to where it becomes automatic and natural. Of course, you can drink more water during your meal to feel fullness sooner, but the better way (and better for the digestive juices to not get overly diluted) is to eat a lot of filling and low calorie vegetables at first. Then you can go to your main course and eat until your full. Also, eating with smaller plates and even smaller eating utensils can be helpful. That way you eat smaller portions but can feel that you are eating a lot more especially since you can even go back for a small second and still be eating less than you normally would have with a regular sized plate (of course, you can also just choose to put smaller portions on a large plate too if that works for you). Also strategically placing just small amounts of butter or small amounts of salad dressings, syrup etc. on your foods is helpful. Your taste buds can only taste so much of these rich dressings etc. at one time anyway- and so 1/2 or even 1/4 of your usual amount can still actually give you the same taste sensation. THINK before you take your portions and don’t do things so automatically. “If you do the same things you body 1/14/2019 Weebly https://www.weebly.com/editor/main.php#/ 4/4 will get the same results”. On deserts you obviously will want to take even smaller portions with a small fork or spoon. Then really savor every bite. Tell yourself you can go back for seconds- which you may do, but you may also choose not too. Try to never feel like you are really sacrificing. Enjoy the process of really making your body healthy and sensitizing your dulled body signals. Think how happy your body and you will be.