Healthier Right Now, how much time do you have left?

I believe in you and know you can become everything you have always dreamed about!

Healthier Right Now, how much time do you have left?

!Physical, memtal/emotional, social, and spiritual health!"

Dr. Robert Martin Smalt

Contact your doctor for advice and direction before starting any health improvement program!

The critical components becoming Healthier Right Now!

1) EXERCISE, is the most important health behavior (age 66).

A) Anaerobic exercise is any activity of quick and short duration with high intensity. During this activity, blood is forced into muscle groups bringing oxygen and nutrients while increasing muscular endurance and size. A few examples are weightlifting, sprinting, and high intensity interval training (HIIT).

B) Aerobic exercise includes rhythmic movements by stretching various muscle groups and strength training routines improving many aspects of fitness.

2) NUTRITION (food and drink) is also important, but exercise is the critical lynch pin to improved and perhaps great health and longevity.

Nutritional science informs us moderation is a key to overall well being. We should additionally pay attention to foods containing high amounts of sugar, salt, and saturated fats.

Water is what a body desires most and high sugar drinks along with medium to high levels of alcohol beverages are not the healthiest choices.

3) Check with your primary care physician first for advice on how to proceed toward improving your overall health. Additionally seek out a personal trainer, nutritionist, or other medical specialist for additionally support.

The Health Domains

Physical Health

Social & Spiritual health

Mental/emotional Health

Physical health involves exercising four-six days each week beyond a normal day's activities is suggested! Movement is critical to living healthier, increasing longevity, and enjoying life to its fullest potential! By exercising, you force blood to move at lightning speed delivering oxygen and nutrients to cells in your body.

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Additionally, retirement does not exist biologically, and if you decide not to continue to strive toward improved health, the result may be cellular decay, morbidity, andmortality sooner than later!

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Mental/emotional Health

Social & Spiritual health

Mental/emotional Health

Mental health includes distress, rest, sleep, and technology usage.

Reducing distress, unnecessary social networking, and gaming (Minecraft, FIFA 23, Hogwarts Legacy, or Resident Evil ) are critical to preventing brain overuse syndrome.

Daily rest breaks along with sound sleep helps individuals perform their daily tasks more quickly and efficiently.

Social & Spiritual health

Spiritual health is the belief in many areas especially the Triune God, the Father, Son, and Holy Spirit while respecting other faiths and beliefs. They will know we are Christians by the love we share!

Social health involves love in our relationships with one another. You decide who is part of your life. When you are in dire need of help

Social health involves love in our relationships with one another. You decide who is part of your life. When you are in dire need of help, you will find out quickly who shows up and is there for you and who does not!

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The foods and drinks I consume:

Breakfast

My breakfast includes eating daily five six-inch celery stalks and two slices of a non-wheat biblical bread with ice water. Other days,

I eat old fashioned oatmeal in an extra-large bowl often with either walnuts, blueberries, strawberries, and/or non-fat yogurt, I may also include chicken, tu

My breakfast includes eating daily five six-inch celery stalks and two slices of a non-wheat biblical bread with ice water. Other days,

I eat old fashioned oatmeal in an extra-large bowl often with either walnuts, blueberries, strawberries, and/or non-fat yogurt, I may also include chicken, turkey, or a non-leafy salad I prepared the night before for dinner.

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Lunch

Breakfast

l eat the remainder of what I did not eat for breakfast. In addition to this, I usually have a turkey sandwich with banana peppers on a spinach wrap with fresh cut vegetables. I also like to eat low salt corn chips and/or walnuts in a small bowl with peanuts. My dessert is an apple and/or a mandarin orange.

Dinner

Breakfast

Dinner

My dinners usually include having either grilled fish, baked or air fried buffalo/adobo chicken or what I do not eat for lunch. I eat an extra-large portion of fresh made salad using a cabbage base with either kidney or cannelli beans, with red, yellow, green, and red peppers!

Beverage cho

Beverage choice - I never drink coffee, alcohol, or any sugar-based drink. Ice water is my preferred beverage. I never smoke or vape.

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Balance and harmony are critical for positive health!

Dr. R. M. Smalt's presentations:

My seminars are focused toward helping people think about and better understand how they may be able to improve their lifestyle while increasing longevity!

* Dr. R. M. Smalt will present his educational, motivational, and inspirational wellness, fitness, and longevity prescription for life to individuals in school districts, businesses, religious groups, medical, and community groups.

I just want to help people think about their health and perhaps take some steps toward self-improvement leading to a healthier lifestyle while extending their longevity!

Testimonials

The Felix Festa School Administrative team (West Nyack, New York believes his writing is on the "cutting edge" of educational issues facing all individuals in today's global world.

They remark, Dr. Smalt's (2018) research, strategies, personal experiences, and relevance in his new book (Healthier Right Now, how much time do you have left?) is a dynamic, illustrative, and educational presentation."

Dr. Smalt comments, my ninety-seven-year-old friend from Oakland and Rye beaches (Rye, New York) is so elated I have described his balanced lifestyle in my book. His desire to ride his bicycle to the beach almost every day in the summer is a testimony to creating, maintaining, and striving toward optimal health and wellness throughout a lifetime!

Another friend of Dr. Smalt decided to make changes in her life and has discovered a renewed spirit of youthfulness that had laid dormant for many years! Working toward improving individual health is not easy and will take a concerted effort on your part to reach your goals. Success often comes in incremental steps, but do not allow this hurdle to delay or prevent you from taking the first step!

Finally, Dr. Smalt states "we are not in the business of fixing people."

Personal choice exists for all of us! Love and encouragement are the building blocks of great relationships so keep that in mind as your journey continues!

What is more important than your health?

Invite Dr. Smalt to speak your group!

Living healthy in the 21st century!

In the physical health domain, I address the teleomere effect, cellular benefits of exercise, food can be an ally or an enemy, the harmful effects of sugar, free radicals, the history of exercise, and fitness.

In the mental/emotional health domain, distress and toxic stress are explored along with the importance of rest, deep sleep, and the dangers of brain overuse syndrome.

In the social and spiritual health domains, relationships, dating, marriage, and love are of critical importance. Additionally, one may want to possess individual faith while believing in your spiritual power in the universe.