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This book offers a simple program to help attain health and fitness, only spending twenty minutes a day, three to six days a week. The procedures can be done in concert with any other fitness program. While the program is primarily for individuals who rarely exercise, it may be used by all. It can also be used as a supplement to any exercise program.

The book contains essential nutritional information that complements the exercise program, Nutrition is what we eat and how our body uses the food to allow us to live, grow, remain healthy, and to be energetic for work and play.

Interesting nutritional pyramids for groups and ethnicities are presented, such as, Mediterranean, Okinawa, Vegetarian, African Heritage, Latin American and Asian. Also shown are the Harvard School of Public Health & Harvard Medical School Healthy Eating Plate, and the U.S. Department of Agriculture (USDA), MyPlate. It shows the approximate amount of vegetables, fruits, grains and protein to be allocated to the plate.

A smaller section of the book discusses stress and physical fitness. People who lack physical fitness may experience many physical and mental problems. Physical activity tends to reduce stress. Some tips to practice, to help reduce stress, are noted.

A concise summary of the exercise program is presented in the appendix. It is emphasized, that prior to starting this physical fitness program, it is important to visit the family physician for a health assessment. This is to ensure that no contraindications to exercise or to a specific activity exist.