AT THE END OF ISSUE 2, I STATED THAT THERE WAS one more ingredient in the ABC Diet vital to good health-- exercise.  While it is not quite as important as the food and drink we put, or don’t put, into our body, nevertheless, proper exercise is vital to optimal health.
            There are two types of exercise–
stretch and calorie-burning (aerobic).  Each serves a very distinct, important purpose.
              Stretch exercises serve to move striated and smooth muscle fibers; blood in the arteries, veins and capillaries; cartilage, tendons and bones. For each day without doing stretch exercises, the body becomes stiffer. The beginnings of arthritis, osteoporosis, circulatory and mental diseases, including atherosclerosis, arteriosclerosis, and many other skeletal-related diseases set in and progress. (Of course, there is much more to these diseases than the lack of stretch exercise.  We will discuss each of these separately in later issues.)
             I do not believe, contrary to what “exercise experts” claim, that both kinds of exercise must hurt in order to be effective; nor do I believe that a large amount of time must be spent every day, using a lot of expensive equipment, to stay in good shape. Here is my own routine for doing stretch exercise which takes a total of no more than five to ten minutes. [Warning: not everybody is in such good physical condition to be able to do these at first, but keep trying. Eventually  you will succeed to increase your endurance. Your physician would be able to determine whether some or all of these would be beneficial for your particular case.]
    1.         Starting in a standing position, stretch your arms out forward, rotate both arms and the upper part of your body toward the right and back, as far as it is comfortable.
    2. From the right, move both arms to the left and back. Repeat this twice more.
    3. Raise the arms straight up toward the ceiling while standing on your toes. Maintain this position for a count of five. Do this three times.
   4. The “six-step.” Put your straight arms forward, to each side, up, to each side, forward and then down. Repeat this four or five times.
    5. With your arms on either side of the body, tilt as far as you can toward the floor, first toward the right, then toward the left. Do this three times.
   6. Bend the back forward and stretch your arms to touch the floor, holding this position for a count of five. Don’t worry if you must bend your knees to do this; the important thing is that you get there. Repeat two or three times.
   7. Bend your knees so that you sit on your haunches for a count of five. Repeat 3 to 5 times.
Joel's Newsletter


Discussion From an Independent Viewpoint

All opinions expressed in this Newsletter are mine alone, based on over thirty years' experience in the Nutrition field.   Those who would like to follow what is recommended here, do so at their own risk, and keep in touch with your doctor.


Shorthand: “A-E” stands for the ABC DIET + Exercise;


“DOC” stands for Daily One Capsule by Twinlabs, Inc.,




Volume 2 Issue 3         ExERCISE



About the Book

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Issue No. 1
Introduction to
   Health Issues

Issue No. 2
The ABC Diet

Issue No. 3

Issue No. 4

Issue No. 5
   American Health

Issue No. 6

Issue No. 7

Issue No. 8

Issue No. 9


Issue No. 10

Issue No. 11
Nervous System
   and Mental
   Health Problems

Issue No. 12

Issue No. 13

Issue No. 14

Issue No. 15
Our Nation's
    Health Care

  8. Lie down on your back, clasp your fingers behind your neck and bend your head forward toward your chest. Repeat this five to ten times.
   9. With the right fingers, touch the left toes, hold for a count of five. Do this five times.  With the left fingers, touch the right toes, hold for a count of five. Do this also five times.
   10. Aim your outstretched arms and touch your toes with slightly bent knees Repeat no more than five times
   11. Bend your neck, with one elbow forward,  toward the right side of the body five times, then toward the left side five times.
   12. With your fingers clasped and placed behind the knees, pull the lower part of the body toward the chest, lift the lower leg toward the ceiling. Start with the right knee, then the left knee and then both knees. Repeat 3 to 5 times.
   13. Stand up and move to a wall. Place the palms of the hands on the wall, with one foot about six to twelve inches away from the wall and the other foot two to three feet from the wall. Bend the knee of the foot closest to the wall. As you do this, you will find that the muscles in the back of the leg furthest from the will be stretched. This is good. Reverse the position of the legs and repeat.  Repeat about five times.
  14. Finally, do “the pelvic thrust.” Push the lower part of your torso forward and then back. Repeat this about ten to twenty times.

               There you have it!  Once this thirteen-step routine is finished, you should feel good, with pain in the lower back much relieved if not altogether gone.  You’ve spent a total of five to ten minutes on stretch exercises to limber up your body and prevent, or reduce, musculoskeletal pain for the rest of the day. You may want to repeat this routine in the afternoon or near bedtime if you desire.
             Did you lose weight as a result of this exercise? Probably not, it wasn’t intended to.
             Now is the time to do the calorie-burning exercise where you will lose weight.  The advantage of doing the stretch exercises first is that parts of a limber body are far less likely to be damaged by calorie-burning, weight-bearing exercise than a body stiff from lying in bed all night. Muscles, cartilage and ligaments must be primed.
             Calorie-burning (aerobic) exercises are important to use up the excess calories of our diet which, if not used, will turn into fat tissue or cause tumors to grow. Walking, running, climbing, riding on a bicycle and swimming are all examples of good calorie-burning exercises. For those who don’t enjoy the more vigorous ones, walking briskly for 2 or 3 miles a day, most days of the week, works in a very satisfactory manner to burn calories, reduce fat and weight. I find that I lose about a half pound a day when I follow this combination of exercises.
               No pill-taking or food supplement diet will really help you to lose weight. There is no easy, quick way other than eating and drinking less calories combined with doing more stretch and calorie-burning exercise,  following the ABC DIET.
             While we’re on the subject of “A” items, I think it should be illegal to sell junk food (list “A”) within 1,000 feet from any school, just as it is illegal to sell alcohol within that distance. Alcohol is one of the items on the “A” list.


             The following five statements are either true or false.  Please understand that answers I give are not necessarily the politically correct ones but they are conclusions I have come to, slowly, over a thirty-year period.  The other five true or false statements are found at the end of the last ISSUE.

 Statement: “Vitamins, minerals and other supplements are not necessary. We get everything we need in our food.”

              Answer: False. One cannot depend on the food we eat to supply us with all the vitamins and minerals that the body needs. A large amount of the food we eat is grown in California, Texas, Florida, Mexico and South American countries. Shipping takes quite a long time to transport fruits and vegetables to the market and into our homes. Every day until it is consumed, the produce loses fresh enzymes which should be nourishing the body and keeping it in good condition.

             Secondly, the soil does not contain everything that plants and trees should be absorbing for our nutrition. Selenium, for example, is not available in the soil in many parts of the United States. Many farms use artificial fertilizers that contain a few ingredients, rather than natural, complete fertilizers, such as cow and horse manure, which contain many more nutrients that lead to good nutrition.  These farms also use pesticides that damage the plants and trees, reducing the quality of nutrition derived from the produce.

             If one were to live on an organic farm, growing and eating a wide variety of organic foods, then it probably would not be necessary to supplement the food with extras. Most of us, however, live elsewhere and thus need to add nutritional supplements to our diet. Those who eat highly refined food are eating baked goods with white flour as the main ingredient, made white in color because all of the 23 or more vitamins and minerals have been removed, and six have been added back in during the milling process so it can be called “fortified.” Pure deception, but it is another reason why we must take extra vitamins and minerals.

             Finally, the degree that we supplement our food depends on our age and the state of health we are in. You will find this information in this and other issues of Joel’s Newsletter.

 Statement: “Anything in moderation is O.K.”

             Answer: False. We learned a long time ago that murder, incest, rape, adultery, theft, smoking and eating or drinking poisons damage our whole way of life. Unfortunately, many people still haven’t learned this lesson, so the individual, the family, the community, the nation and the whole world suffers.

             What is “moderation” to one person is quite different to another. One or two drinks of alcohol appears to be quite tolerated by an individual, whereas this quantity will put another person “under the table.” We continue this answer to the next two questions.

 Statement: “There’s nothing wrong with drinking one cup of ‘decaffeinated’ coffee a day.”

           Answer: False. Nothing wrong-- with whom, the coffee grower, manufacturer or distributor, or the person who drinks it? If it’s the latter, there’s quite a bit wrong. This reduced caffeine beverage (it still contains caffeine), as well as its big brother, the regular strength kind, release deadly chemicals throughout the body, damaging the liver, the endocrine gland system, the brain, the cardiovascular system, the kidneys, the heart, the lungs and all other parts in-between. As we reach the particular diseases, we will mention the damage that caffeine causes in them.

   Statement: “Chocolate has lecithin and anti-oxidants in it. Therefore, it’s healthy to eat.”

            Answer: False. Chocolate’s main ingredient is theobromine, a first cousin to caffeine, part of the substances chemically known as “xanthine derivatives.”  The third drug, also a cousin of caffeine, is theophylline, widely used in medicine to treat asthma and other diseases, but it too is dangerous to the body and must be used in low doses to prevent toxicity.

             “But chocolate tastes so good– it must be the fruit of the gods!” Sugar also tastes good, but it is also toxic, contributing to various mental illnesses, bad complexion, cancer, cardiovascular problems, obesity, diabetes, etc.

             What about lecithin? True, there is a small quantity of lecithin in chocolate, but that quantity is far insufficient to undo the damage caused by the chocolate.  When we discuss cardiovascular problems, we will mention the fantastic ability of lecithin to help reverse these diseases, if given half a chance to do so.

     Statement: “Science can be ‘bought.’”

             Answer: Oftentimes true. Let me say this in defense of those who work diligently in science for the betterment of humankind. This is the very nature of the way they make their living, just like doctors, ministers, and everyone else gainfully employed------ but, there is an honest way and also a shady way to earn this pay. Several years ago, The Washington Post wrote an editorial entitled, “Double Dipping at NIH,” in which it revealed how some scientists at the National Institute of Health receive considerable sums of money from drug manufacturers and others, presumably to intercede for them favorably when policy decisions are made.

             Often, manufacturers sponsor scientific research programs to test one item or another, anticipating that favorable conclusions will result. A good example of this was the research done by scientists which “proved” that coffee does not cause pancreatic cancer, reversing a conclusion, reached over twenty years earlier, that it does cause that disease. The latest research was sponsored by, you guessed it, the American Coffee Institute!

             It has also been disclosed that drug companies do not publish the results of research done which have unfavorable results for their products. In this manner, governing bodies and the public are confused and duped into believing that these drugs are safe and effective, whereas they may not be.

             Some years ago, a research scientist disclosed that he was paid by the fast-food industry to lend authoritative credence that high-fat, high-protein junk food is “good for you.”  He went on to say that “he’s the best scientist that money can buy.” With such friends, no one needs enemies!

               I believe that we should figure out some other way to sponsor research projects than forcing scientists to go out and find sponsors for their work.  The Federal Government spends vast sums on research at NIH and related organizations to prove whether drugs can help safely to relieve symptoms of various diseases, or whether they are too toxic to be used. One would think that some of the money would be spent in order to do research on nutritional items that would improve the health in general, as well as bring those particular diseases into remission. After all, it is called the National Institute of Health! Never better has it been stated that “An ounce of prevention is worth a pound of cure.”