Develop a high density exercise routine.
Exercise with vigor, continuously for 40 minutes each day. Start shuffling, (jogging or running,) or swimming, get on the stepper or climber, the exercise bike or the rower. Get a good sweat up. Your pulse rate should be over 130 for most of the time you are exercising. Ambling around the block, or walking around your office for ten minutes three times a day won't have much effect.

If you can build up to1000 Aerabytes a week, you'll be well on the way to improving your aerobic fitness, restoring function to key body systems and losing fat.

The vigorous physical activity will burn off the chemicals that over-stimulate the sympathetic nervous system. This will cause muscles to relax and blood vessels to dilate.

Use Herbs as a way of measuring the time and intensity of your aerobic workouts. You'll need a copy of our Aerobic Activity Diary to know what we're talking about. You'll need 1000 or more Aerabytes a week to keep yourself in good shape.

Meditate
Meditate on a daily basis to stimulate the parasympathetic nervous system. When you do this muscles relax and blood vessels dilate to the very core of your body. Blood pressure comes down.

The Hourglass Eating Program.
Develop a low density eating routine. Go to Hourglass Eating Program (coming soon) and find out how to eat in a way that supports good health and ideal weight. Keep focussed on the foods at the top of the hourglass. If you eat from the top of the hourglass you'll become thinner.

Eat the right food at the right time.
Jean Niedech, the founder of Weight Watchers said, 'Most people who are overweight don't eat enough; of the right food at the right time.'

Eat a decent diet comprised of low density carbohydrates, ie vegetables and fruit, (particularly those you don't have to cook to eat) and lean protein, especially fish. If you eat this way the fat will look after itself. You'll probably need to have a high fibre supplement to keep things moving on the inside.

Stop eating the wrong food and the wrong time.
Take your focus away from the foods at the bottom of the hourglass. If you eat from the bottom of the Hourglass you'll become fatter.

• the high density carbohydrates — especially white flour-based products (bread, pasta and breakfast cereals) white rice, potato ... The great tendency is to eat too much of these starches. Once they enter the body they are quickly converted into sugar. Sooner or later, and if you eat too much, they turn into fat.

• sugar — soft drinks, licorice, lollies

• fat and starch — pizza, chips, pasta (when it's labelled carbonara) dry biscuits, bead and butter (and peanut butter)

• fat and sugar — ice cream, chocolate, fudge

• sugar and starch — most of the popular packaged breakfast cereals (which can contain over 40% raw sugar)

• fat, sugar and starch — biscuits, cake, pastries ...

Eat the right amount of food.
Portion control is an important key to maintaining an ideal weight. For instance half a dozen slices of bread each day can add and extra 1000 calories to your food intake.

If you do what's outlined in items 1- 6 you'll lose weight. For every kilogram you lose, you can expect your blood pressure to drop 1mm Hg.

Stop drinking caffeine.
Caffeine constricts blood vessels and may boost blood pressure between 10 and 20 points.

Stop smoking.
Smoking contracts blood vessels, causing blood pressure to go up.

Eat foods which stimulate the liver back into normal function, particularly celery, carrot and parsley.
Here is my recipe for the thick shake from heaven:

• place into your blender a selection of fresh fruit and vegetables - carrot, parsley, celery, cucumber, broccoli, pear, apple, orange …

• add some Fit And Healthy High Fibre Supplement (psyllium husk, raw oat bran, lecithin and flaxseed) to get yourself moving quicker on the inside and help lower your cholesterol level

• add a couple of heaped table spoons of whey protein from dairy or soy sources.

• add water or fresh juice.

If you use these as meals (and I can guarantee that each one is a decent meal when you take into account the amount of fruit and vegetable), you'll soon find yourself losing weight. You're cholesterol level will decline.

Eat much less salt.
We live in a community where salt is every where. You don't need to add it to your food. There is a good chance it's already added to all the pre-cooked, packaged, tinned and bottled food before it gets to you.

Eat garlic.

Take a holiday that involves at least 21 days away from home.

Take a walk at lunch time.
Get away from your desk and get some fresh air.

Use up all your accrued annual leave and long service leave and dedicate the time to getting fit.

Undertake a course of personal development and counseling to get your mind back focussed on your Self and your health