First Draft © Dennis Rocke & Dr J. M. Mungavin 1983

Updated © Dennis Rocke 2022


Part 1 & 2 of the book covers health. Hand in glove with health is always fitness. Being healthy does not necessarily mean being fit. It could be dangerous to rush into a course of exercises. What should be the initial step is to consult your doctor and make sure that following any exercise regime is not going to be detrimental to your health in any way. Treat exercise with the greatest of respect. Those that already exercise regularly will appreciate the severity of the last sentence. Be careful! The importance of exercises, both physical and mental are without question. For instance historians tell us that the ancient Greeks encouraged wrestling.

The Olympic Games, traditionally founded in 776 BC lasted up to 7 days including field and track events, boxing, chariot racing and wrestling. Art and poetry from that era depict the heroic feats of the winners of the games showing their adulation. This Greek preoccupation with physical fitness was one of the reasons for the military successes. In medieval times in England, archery practice was compulsory to preserve England’s strength through its longbowmen.

Bringing us back to the 21st century, In our schools there is both encouragement and enforcement for regular exercise. Exercise is a beneficial and an enjoyable release of energy. The problem for most people is that when they leave school, it is also a release from daily exercise, this coincides with the beginning of a sedentary job. In turn causing exercise to be discontinued or severely curtailed. Spectator sports and television contribute to a vicious circle in which lack of exercise leads to a reduction in fitness, which leads to a reduced desire for exercise. The only way to counteract this vicious circle is to take up regular exercise.

The form of exercise a person takes depends on factors such as sex, age, time available, what facilities and personality. Some people like to be alone, whilst others prefer involvement of other people, there are those that like to be competitive choosing a competitive sport. Another preference is the calm feeling a non competitive sport can give.

Sports are more advantageous in that they are more sociable and allow the competitor a satisfaction in the results of his efforts and rewarded by improvements in skill.

There are team sports such as soccer, rugby, cricket and hockey. Then there are individual sports such as golf, tennis and squash. Individual sports are more for the competitive types, who enjoy using their skills to decide the outcome of a contest, rather than depend on the efforts and skills of other people.

The amount of energy a person has to put into a sport depends on the sport. For instance, squash and ice hockey are very strenuous and need short bursts and last for a few minutes to a half hour stint. Tennis and badminton are slightly less strenuous and can last for an hour or more. Cricket can last for days, but sometimes need short bursts of energy. A very fit person would probably go in for something like squash. Golf or something similar would be a probable choice of a retired person not so fit due to age.

The ideal type of program of exercise to follow would be of an isotonic nature. Isotonic exercises involve contraction of the muscles through their full range. This type of exercise also brings you slowly from being unfit to a peak of fitness. The only drawback this sort of exercise has is that there is a need for a great deal of will power.

You must keep a release from boredom in mind when choosing what form of regime you are to follow and keep a light hearted attitude as you train.

Exercises of the isotonic kind are useful in increasing the flexibility of joints, stretching the ligaments and improving the efficiency of circulation and respiration. Sitting up and touching the knees from a lying position is a marvellous isotonic exercise for the muscles of the abdomen and flexibility of the backbone. A way to improve the leg muscles and their associated ligaments and joint is stepping up and down a bench or onto the first stair and back down again. Press ups improve respiration and develop the arm and shoulder muscles, at the same time exercising the elbow and shoulder joints.

Before beginning an exercise regime of any kind, however strenuous, it is essential that anyone with a history of heart or lung complaints should have a complete medical. For others there is a simple test to ascertain their level of fitness and is a good idea to undertake before deciding which type of exercise to start. It is always advisable to start any exercise regime slowly so that the body can come to terms with the effort. This said, sometimes even people that have not exercised in a long while find that they are still capable of strenuous movements. The following test will verify what stage of fitness your body is at and what exercise regime to consider.


First, measure your pulse rate while resting, then measure it immediately after exercise. There are different heartbeats according to people and their fitness. The normal heartbeat is from 60 to 100 times per minute, the lower the pulse rate when the body is at rest, the fitter the person. After exercise it rises up to approximately 140 and 160 times per minute. The speed it takes to return to its resting rate is the recovery index. The drop in pulse rate after 90 seconds as a fraction of the maximum pulse rate is the index of fitness. For example if immediately after exercise the pulse rate is 160, and this drops by 40 beats after 90 seconds, the fractional drop is 160/40 or 25%. A person with this drop index of fitness is a fairly fit person and can begin with moderately strenuous exercise without worrying about strain or damage.

Persons with a drop index of 30% or more are in very good condition and could undertake the most strenuous of exercises. Meaning he/she can start exercising with any regime on the market. Alternatively a person with a drop index of 15% or less shows a very poor level of fitness and should definitely begin very slowly and even take advice on what exercise program to follow. Once started, you should, on a regular 2 to 3 week basis do a drop index fitness check to see how your level is progressing. When your level reaches 25%-30% then you can take up any sort of exercise your heart desires.

Whatever sort of exercise you decide, to carry it out, your body needs energy. We obtain our energy from food and drink. The burning (assimilation by the body) of carbon, hydrogen and oxygen that carbohydrates contain is the body’s usual source of energy for muscular work, body heat, breathing and other vital function. Confusion over the terms used for measurement of body energy is understandable; following is an explanation to simplify matters. There are 2 types of calorie (unit of heat) used when measuring energy. The small calorie or gram-calorie written calorie with a small c is one. The second is large calorie or kilo-calorie written Calorie with a capitol C. 1 kilo calorie is equal to 1,000 small gram-calories. Physiological measurements are always in large calories, so if a statement that 2,500 calories a day is the required intake of energy, then the measurement is large or kilo-calories.

The modern term for measuring any energy, including body energy is the joule, that is the units of energy, from heat, electricity, chemical or mechanical are all joules. Since 1 joule is such a small unit it is inconvenient to measure in single units, the use of kilo joules (1.000 joules) is more manageable.

To convert calories to joules, 1 large calorie is equal to 4.2 joules. Mega-joules or 1,000 joules is the measurement for the daily requirement of a person because the joule is too small.


1 Small calorie        =    4.2 joules

1 Large calorie        =    4.2 kilo-joules

1,000 kilo joules     =    1 mega-joule

Carbohydrates are a chief source of energy, but proteins may also provide energy.  One gram of these nutrients when burned in the body supplies the following energy:

CARBOHYDRATES 1 gram = 17 kilo joules (4 Calories)
PROTEINS 1 gram = 17 kilo joules (4 Calories)
FATS 1 gram = 38 kilo joules (9 Calories)

It is plain by this that fat is a concentrated source of energy. Therefore it is obvious that if a person is overweight, the best means of reducing weight is to reduce the intake of fatty foods. Fat provides more than twice as much energy as an equal amount of either carbohydrate or protein.

Alcohol is also a concentrated source of energy as it supplies 29 kilo-joules or 7 large Calories per gram. Since all foods can provide energy evidently lowering the total food intake is necessary to slim when overweight.

A table for the recommended daily intake of energy and nutrients would be incomplete without an energy and food composition chart which follows:





(composition per oz as consumed)































Apple pie 80 336 12 0.2 4 0.02 0.01 0.3 0
Custard 26 112 31 0 10 0.02 0.04 0.2 0
Currant Bun 93 392 25 0.8 7 0.04 0.03 0.6 0
Rice pudding 41 170 33 0 27 0.01 0.04 0.3 0
Fruit cake 104 438 20 0.5 16 0.02 0.02 0.3 0
Ice cream (vanilla) 55 226 39 0.1 0 0.01 0.06 0.3 0
Jam tart 111 467 14 0.4 0 0.02 0 0.2 0
Plain cake 121 506 19 0.4 23 0.02 0.03 0.5 0



Chocolate milk 164 686 70 0.5 2 0.01 0.10 0.7 0
Honey 82 349 1 0.1 0 0 0.01 0.1 0
Jam 74 315 5 0.3 1 0 0 0 3
White sugar 112 477 0 0 0 0 0 0 0
Cola drink 13 54 0 0 0 0 0 0 0
Fruit Squash (undiluted) 34 146 5 0 0 0 0 0 0



Boiled 23 96 1 0.1 0 0.2 0.01 0.3 1.4
Chipped 68 294 4 0.4 0 0.3 0.01 0.6 2.6
Roasted 32 154 3 0.3 0 0.3 0.02 0.6 2.7
Crisps 152 652 10 0.6 0 0.5 0.02 1.8 5



Tinned 22 94 1 0.1 10 0.01 0.02 0.1 1



Cod fried in batter 56 236 23 0.1 0 0 0.03 1.9 0
Tinned salmon 44 184 26 0.4 26 0.1 0.05 3 0
Sardines in oil 62 258 156 0.8 9 0.1 0.10 3.5 0



Almonds 164 680 70 1.2 0 0.09 0.07 1.4 0
Coconut (desiccated) 173 712 6 1 0 0.02 0.01 0.5 0
Peanuts (roasted) 166 689 17 0.6 0 0.07 0.03 5.9 0



Celery 3 12 15 0.2 0 0.01 0.01 0.1 2
Cucumber 2 8 5 0.1 0 0.01 0.01 0.1 1
Lettuce 2 10 6 0.3 47 0.02 0.02 0.1 4
Tomatoes 3 15 4 0.1 33 0.02 0.02 0.2 6
Watercress 4 17 63 0.5 142 0.03 0.05 0.6 17



Cornflakes 100 427 1 0.1 0 0.32 0.40 3 0
Wholemeal Bread 68 304 28 0.5 0 0.05 0.01 0.7 0
White Bread 72 290 8 0.9 0 0.07 0.03 0.5 0
Brown Bread 65 278 25 0.7 0 0.08 0.02 0.8 0
Oatmeal 113 480 16 1.2 0 0.14 0.03 0.8 0
Cream Crackers 134 563 41 0.6 0 0.06 0.01 0.7 0
Semi sweet biscuits 122 513 36 0.5 0 0.05 0.02 0.6 0
Rich sweet biscuits 140 590 26 0.4 0 0.03 0.01 0.4 0



Apples 13 56 1 0.1 1 0.01 0.01 0 1

(tinned in syrup)

30 128 3 0.2 47 0.01 0 0.1 1
Bananas 22 93 2 0.1 9 0.01 0.02 0.2 3
Grapefruit 6 27 5 0.1 0 0.01 0.01 0.1 11
Lemons 2 10 2 0 0 0.01 0 0 14
Melon 6 27 5 0.1 45 0.01 0.01 0.1 7
Oranges 10 42 12 0.1 2 0.03 0.01 0.1 14
Fresh pears 12 50 2 0.1 1 0.01 0.01 0.1 1
Plums 9 39 3 0.1 10 0.01 0.01 0.2 1
Prunes 46 194 11 0.8 45 0.03 0.06 0.5 0
Sultanas 71 301 15 0.5 0 0.03 0.09 0.2 0



Dripping (lard) 254 1043 0 0 0 0 0 0 0
Low fat spreads 103 425 0 0 255 0 0 0 0
Margarine 208 856 1 0.1 255 0 0 0 0
Cooking & salad oils 255 1047 0 0 0 0 0 0 0



Butter 207 853 0 0 282 0 0 0 0
Cheddar cheese 117 485 230 0.2 119 0.01 0.14 1.5 0
Cottage cheese 32 135 23 0.1 8 0.01 0.08 0.9 0
Single cream 54 222 28 0 44 0.01 0.04 0.2 0



Stewing beef 63 264 4 0.8 0 0.01 0.09 2.9 0
Roast lamb 83 344 2 0.6 0 0.02 0.07 2.6 0
Roast chicken 42 174 3 0.2 0 0.02 0.05 3.6 0
Fried liver 70 291 4 2.5 1701 0.08 1.20 5.9 0
Luncheon meat 89 368 4 0.3 0 0.20 0.03 1.3 0
Grilled pork chop 94 393 2 0.3 0 0.19 0.06 3.1 0
Ham 77 319 3 0.4 0 0.13 0.04 2.3 0
Bacon 127 524 3 0.4 0 0.11 0.05 2.6 0


This part of the book covers relaxation in detail. Relaxation is as important to health as exercise and diet. Without proper relaxation, fatigue, irritability and even illness can take hold.

The easy and best means of relaxing is sleep, but there are many people that have difficulty in doing this, so for those people and for people that have difficulty in relaxing the following is a lesson in self hypnosis.

Hypnosis has had and still has a bad reputation in the minds of the majority, but hypnosis using the right outlook is a means of fulfilment. The reason that hypnosis has such a bad media is because of people who use it as a means of entertainment. It can be an argument that in one sense hypnosis used in entertainment is all right. As long as it’s understood that the people that the hypnotist uses in the act are people that go along to the show hoping the hypnotist will pick them. This means that they are already outgoing and do not mind being an extrovert. This sort of hypnosis is degrading to say the least, but on the other hand the victims want to be victims.

Hypnotism used in medicine is a very useful tool and is being used more and more by doctors and surgeons that are realising its potential. Any person of average intelligence can learn to hypnotise others, they do not have to be of any particular type or personality. Indefinable elements in one person’s character will make that person more adept and more successful as a hypnotherapist than another. The same as when one person can paint portraits better than another person. One idea of hypnosis to discourage, is, that a dominant personality with piercing eyes is necessary for hypnosis. Quite the opposite is essential, an unobtrusive manner and a monotonous voice is more advantageous when carrying out hypnotic induction.

I have no intention of turning out thousands of would be hypnotists, so hypnotising other people will not be dealt with, only self hypnosis and its benefits.

Many people think that being under hypnosis is giving up their will to the hypnotist. This is far from the truth, but the idea gives a stronger appeal to self hypnosis. One fallacy to clear up is that when hypnotised the subject does not go into some extraordinary mystical realm. In reality every person passes through the same pleasant relaxed experience at least twice every day, one when they wake up in the morning and the other as they drift off to sleep at night. The transition from sleep to waking is not a sudden happening. Just the same when going to sleep we pass through a state of consciousness called a hypnogogic (the borderline between the conscious and unconscious). This takes such a brief time that on awakening there is no memory of it.

In self induced hypnotic states’ consciousness sinks down into this borderline. The mind does not sink into oblivion, it remains aware and poised between conscious and unconscious and between both there is a link. This link is what allows the conscious mind to give suggestions to the unconscious mind. This means relaying the suggestions silently, passing them through the mind, in a way talking to yourself or the conscious mind talking to the unconscious. .

The unconscious mind never loses all its alertness, if it did then nobody would ever remember dreams, also a sudden noise would never awaken anyone. The same applies to hypnosis there is always that same amount or awareness. Remember when hypnotising yourself you are asking your unconscious mind for its help. Therefore you must trust it to look after you. An easy way to safeguard this is when you feel yourself becoming more relaxed and slightly induced make a suggestion to yourself. One such as if there are any danger signs, that is, smell of smoke or noises that are unknown to you, you will awaken out of the hypnotic state immediately and be fully alert.

There is no fear of staying hypnotised for ever. There will be times when you will not want to wake yourself up. you may for instance wish to use self hypnosis to put yourself to sleep at night. You may be so comfortable that you may fancy staying in the relaxed condition and have forty winks. There are many reasons why you may not awaken yourself. Do not worry when you utilise self hypnosis at night, the state of relaxation will merely change into a normal sleep as soon as you stop making suggestions to yourself. You will awaken as normal in the morning or earlier if there is some sort of disturbance in your household.

You can begin to follow the instructions on how to hypnotise yourself when you make sure the room in which you are going to carry out the procedure is as quiet as possible. Other requirements are that the room is not too hot or too cold and that there are no draughts. Above all make sure that there are to be no interruptions such as family or telephones.

Position yourself in a comfortable chair or lie down on a couch or bed. The best time to carry out self hypnosis is when you are in bed for the night. Close your eyes and clear your mind of all cluttering thoughts. If you find this difficult the best way is to think only of a clean blackboard. Once you have only the blackboard in mind change the image to your right foot and concentrate wholly on the foot so that you can feel nothing but the sensations of your right foot. When you feel that, begin to suggest that your right foot is becoming heavy and limp, relaxed and comfortable.

Your actual thoughts should be “My right foot is becoming heavy and limp, relaxed and comfortable, heavy and limp, relaxed and comfortable.” Keep repeating the thought until the foot feels heavy and limp, relaxed and comfortable.

The suggestions should then proceed to other parts of the body. The following table is how you should work through your body:

  1. Left foot
  2. Right foot
  3. Left calf
  4. Right calf
  5. Left knee
  6. Right knee
  7. Left thigh
  8. Right thigh
  9. Stomach
  10. Back
  11. Left hand
  12. Right hand
  13. Left arm
  14. Right arm
  15. Chest or bust
  16. Left shoulder
  17. Right shoulder
  18. Neck
  19. Head
  20. From the tip of your toes to the top of your head

When you have reached number twenty the suggestions change and you begin to think the words “I am going deeper and deeper to sleep. Deeper to sleep than I have ever been before.” You will feel yourself becoming more and more relaxed with every suggestion. “Deeper and heavier, deeper to sleep, heavier and more limp than I have ever been before. I can feel myself getting heavier and my body is sinking into the mattress below me” You will actually feel yourself sinking into the bed as your unconscious mind accepts the suggestions you are making to yourself. Keep repeating the suggestions until you feel completely relaxed. It will not take long.

It is best if you memorise the above list and instructions. Utilise them as you wish. The outcome will be the same, you will feel and experience total relaxation.

Each suggestion you make to yourself takes you deeper and deeper into a hypnotic state. Simply telling yourself “With every suggestion I make I will go deeper to sleep.” Will send you deeper to sleep. You can use suggestions other than relaxation at this stage. Suggestions such as I will have more confidence during exams, dart playing in tournaments, at work, or playing skilful games. Any positive suggestions whatsoever even that you will have more confidence with the opposite sex ‘or simply to make friends easily. To wake yourself out of the hypnotic state instead of drifting into a deep natural sleep, suggest that “At the count of three I will awaken. One at the count of three I will wake up fully refreshed, full of vitality. Two I will wake up full of confidence. three all the suggestions I have made to myself whilst under hypnosis will work. I am now fully awake and full of vitality.”

With a lot of practice and perseverance self hypnosis will become easier and easier. Each time you practice one of your suggestions should be “The next time I hypnotise myself I will count to five and as I reach five I will be in a deep hypnotic sleep. Deeper to sleep than I have ever been before.” As you finish counting you will find that you will feel as deeply into the relaxed state as you were before waking yourself up the previous time you hypnotised yourself. If for some reason you are not in a fully relaxed condition, follow the list above starting with your left foot and working upwards. With practice the count of five will send you into a completely relaxed state. The suggestions that you give yourself must always be positive ones, never negative as a negative suggestion will always wake you up out of the hypnosis.

There are of course other numerous therapeutic uses for self hypnosis. There have been many successes in lowering blood pressure in controlled experiments. Other common uses are:

  • Easing back pain if after seeing the doctor there is no other cure
  • Easing migraine headaches
  • Easing the pain of arthritis and its associated complaints

It is up to each individual to find which use is beneficial. Hypnosis is not an alternative to seeing a doctor when there is pain. It is essential that with all pain the patient must consult a doctor. Its use is only as an interim method of treatment. When pain persists it is imperative that the sufferer consults a doctor. Only if the doctor states that the complaint is untreatable and pain killers are the only remedy can hypnosis be the main treatment. Heart patients can benefit from hypnosis but only as an aid to the doctors’ treatment, not as an alternative. If any person uses hypnosis to take away chest or head pains without first consulting a doctor that person could well be endangering his/herself, over a length of time even fatally.

If the desire is strong to give up smoking, which of course it should be. The way to use hypnosis as an aid is simple. Do not try to give up smoking on the first hypnotic session. Always make a forthcoming event the target date, for example there could be a birthday coming up or annual holidays. Try to make the target day the one after the birthday or the day you run out of duty free cigarettes. In order to form a new habit (good ones are best) you need to do something 21 times. When you repeat a process this amount of times or more the habit is formed, so when you want to stop a nasty habit it is advisable to give yourself at least twenty one sittings of hypnosis.

The first twenty sessions are in order to encourage yourself and your desire to give up the habit. Tell yourself that even though you will never want to smoke another cigarette or any other kind of smoking material you will never become a non-smoker. The reason why you must never think of yourself as a non-smoker is because other smokers become jealous and try to hinder your attempts. The only way to stop this jealousy is if someone offers you a cigarette, instead of saying “No thanks, I have packed up smoking.” To which they will take offence and try their hardest to tempt you into taking one (because you giving up the habit makes them look weak willed). Instead say “No thanks, I don’t fancy one just now.” This sentence always works.

People are fickle but they never mind if you refuse a cigarette because of not fancying one. It actually pleases them that it is one cigarette they have saved for themselves. How many times have you heard the words “That’s good, that was a cheap round.” This is why when you on the twenty first sitting give yourself the suggestion “I am still a smoker but 1 do not fancy a smoke at all. I will never ever fancy another type of smoking material. I will never fancy any sort of smoking again. I will not be a non-smoker but I will never again desire to smoke” Other suggestions on the first twenty sittings should be “Each time I light up a cigarette it will taste like I have licked a dirty ashtray. Every time I smoke it will leave a nasty taste in my mouth.” These sort of suggestions enforce the desire to give up the habit. Make sure that the twenty first sitting is on the night before the chosen date. For when you make the suggestions for the next day you will not want to smoke anymore.

By the time the day arrives you will find that giving up will be easier than you thought. This is because you will have given yourself time to adjust and to cement the suggestions within your sub-conscious mind.

The reason for including the paragraphs relating to stopping smoking and all the information given in this book is to assist the reader to live a happy, healthy and active long life.