I’ve wrecked my train

In the years of March 2011 – January 2017 I ate a total of 2 doughnuts.  I ate 2 doughnuts this past Friday. I ate 2 doughnuts on Thursday. I ate 2 doughnuts and a bear claw on Wednesday.  I’ve eaten doughnuts all darn year.  Every time I ate one I told myself not to eat it, but I did it anyway.  I didn’t take myself seriously when I said not to.  You see, food is my drug of choice. Doughnuts is a symbol of my struggle.  I push back against the words “food addiction”.  However, yes, I am a food addict.   Foods with the combo of sugar, fat and flour are my drugs.   There is no such thing as “moderation” when it comes to drugs so why do we try to fool ourselves into thinking we can let the food that doesn’t serve us well into our lives.

You see, I had it under control.  I lulled myself into thinking I could let up off the brake and give it a little gas.  I do see that some difficult, stressful life situations pulled me back and I allowed it. Oh.. it was slow.   A little more gas here and there until BAM! I’ve wrecked my train.

I do see things that occurred in my young life from about the age of 4 through my teens that started me on the path of an unhealthy relationship with food.  If I allow myself to peel back the curtain and take a look, I know. It isn’t easy to look, but it’s important to do so.  It is also important not to allow those things to control you and your relationship with food for your entire life.  We do have the power to choose and take control. However, often we must take an unvarnished look at the whys, own up to the reality and choose to move forward with some positive action. We cannot stay in “victim mode”.  To do so relinquishes too much power.

So here I am a few days shy of age 54 and I’m finding myself fighting the same battle – again.  I’m armed with lots of education, history and knowledge of what I need to do, what I must do, what I have successfully done in the past.  Now I must implement it.  Is it easy?  Heck no. Is it possible?  Heck yes.  Is it difficult in terms of complexity?  No. Does it require effort to consistently execute?  Of course.   Worth it?  Oh yes.  Giving up because I wrecked my train?  Oh No!  Blaming anyone or anything else but myself? Nope.  Victim mode is not engaged.  Am I beautiful, smart and worthy of love just the way I am?  Of course.  Blinders on to being fatter than I want and need to be and needing to course correct?  No way.

Are your blinders on?

If you need support, guidance and professional assistance then GET IT.

Stay Healthy. Be STRONG.  Get After It.

 

Food or Calories? Which to Focus On?

You’ve decided it is time to get in shape and get healthier.   You embark on a diet and a workout plan.   You start eating “healthy” and you launch into a rigorous exercise regimen.  You stick with it for a while until you just get tired of it. You get hungry. You feel deprived.  You get tired of worrying about how many calories you are eating and what you are burning off doing all that exercise.  You throw in the towel because this “getting healthy” stuff is just not for you.  Have you ever experienced this?

Healthy.  Healthy Food. Eating Healthy.  Those words get used a lot.  Have you ever stopped to consider what it truly means?  What is Healthy food? What is eating Healthy?  What is Healthy?

HEALTH is the state of complete physical, mental & social well-being; not merely the absence of disease or infirmity

Using that definition then “healthy food” must be food that supports a state of complete physical, mental & social well-being.  Right?  What about the concept of “good food” vs. “bad food”?   Now we may be getting closer to what folks mean when they say healthy food vs. unhealthy food. They must be talking about “good” vs. “bad” food.  Gotcha!  Where are those lists? There must be a standardized list – right?   Here’s the thing:  Get 10 people together and ask them that question; I’m betting you will get lots of different answers. I don’t like to categorize food as good or bad.  Why give food that power? The Power is Yours.

What I do like to do is to talk about choices – better choices relative to nutrition, satiety and health promotion.  To me, “healthy food” is food that promotes health. Body, Mind & Spirit. Healthy food is nutrient dense, it satisfies and it supports your vibrant lifestyle and keeps your body fit and strong.  I’m betting few folks will argue against the powerhouse nutrition of leafy greens and cruciferous vegetables.  They are filled with phytonutrients, vitamins & minerals that support vibrant health. However, let’s beREAL– eating nothing but leafy greens and cauliflower doesn’t exactly make our spirits soar.  Chocolate cheesecake pretty much makes my spirits soar.

Keeping on with keeping it REAL – a steady diet of bacon cheeseburgers and chocolate cheesecake isn’t likely to keep my overall health soaring.   It is a balance of choices.  We need to tweak our choices depending on what goals we are tackling with our health and that includes our body weight.   The intensity of the tweaks may vary, but we must have an overall way of eating that works for us, that supports our health and it needs to be something that we can sustain for the rest of our lives.   We can white knuckle through most anything for a short period of time, but keeping up with a plan that is overly rigid, doesn’t support the very important spirit part of our health and it is going to fail us in the end.   There is indeed room in a healthy diet for a bacon cheeseburger (and chocolate) if that is what you love.

What is a person to do when they want to make changes to their eating to improve their health and their body?  Start with educating yourself so that better choices can be made; get some guidance and support.   In general, my advice and my approach is to first focus on the food.  That means food quality and better choices.  Calories can and do come later – at least an overall awareness of them as they relate to your energy expenditure.

Typically, folks who set out to count calories are counting calories without changing up the actual food.  How many doughnuts can I eat and still come within “x” calories per day isn’t really the best way to go about it.  You can quickly reach your calorie limit and still behungry Hungry leads to fail.  

Focus on crowding in some better choices – food with higher nutrient density which is typically lower in calories and is more filling and satisfying.   The balancing act is to crowd IN those foods while gradually crowding OUT some of the foods that haven’t been serving you well.  Small consistent steps that lead to big lifestyle changes.

The Power of Pineapple

Food is medicine, and it is delicious medicine.  We are indeed what we eat, and if we eat a variety of fruits and vegetables, we are giving our bodies premium fuel.

Let’s talk pineapple.  When it comes to produce, remember: Fresh is always best!  Frozen is the next best.

The fruit is made up of many individual berries that fuse together around a central core. Each pineapple scale is an individual berry.  Pineapple contains:

  • Bromelain – an enzyme that has anti-inflammatory properties
  • Vitamin C – lots of it!
  • Manganese – a mineral important to bone health 
  • Thiamin – a B vitamin that is involved in energy production

In 1493, explorer Christopher Columbus found pineapples on Guadeloupe Island in the Caribbean. The fruit is also native to southern Brazil and Paraguay. Historically, Hawaii was the world’s largest pineapple producer and source for U.S. pineapples. Today the largest producers include the Philippines, Brazil, and Costa Rica. Pass over sour-smelling or bruised pineapples. Fruit from Hawaii or Central America tends to be freshest.

To make your pineapple softer and juicier, keep it at room temperature for 1 or 2 days before cutting.  One cup of fresh pineapple chunks has about 82 calories, no fat, no cholesterol, is low in sodium.  Pineapple is a tropical fruit and tropical fruits are a higher in sugar.

Don’t stress over sugar that is in your produce, because that sugar comes with nutrients and fiber. Instead, be mindful about how it fits into your total intake.  For example, make sure you are eating a balance of foods, not a lot of any single food.

Last but not least: Pineapple is a fabulous meat tenderizer because the Bromelain is a protein-digesting enzyme.  Use pineapple juice in marinades for flavor and to tenderize.  Pineapple juice works very well as a marinade for jerky.

What are the benefits of adding some pineapple to your life?

  • Anti-Inflammatory benefits – especially cited as helpful with reducing osteoarthritis pain
  • Can reduce tumor growth
  • Blood clot reduction
  • Immune system support
  • Bone strength
  • Eye health
  • Aids digestion

Stay Healthy. Be STRONG.  Get After It!

 

Why SQUATS Should be in Your Life

SQUATS.   If you’re looking for a powerful way to boost your overall fitness and health, look no further than the squat. This is one exercise that should be a part of virtually everyone’s routine. The squat is relatively simple to perform, requires no or very minimal equipment, and can be done just about anywhere.

WHY are they so good?

Builds Muscle in Your Entire Body

Squats work the two biggest muscle groups in your body: the glutes and the quads. Assistance movers for this exercise include the hamstrings and the calves. Squats also help build lower back strength and develop core strength and stabilization. Squats are a functional exercise in that they aid your ability to live a full, healthy life. Anything from getting out of a chair, to squatting down to pick something off the floor requires squat strength. Especially as we get older, proper squat technique is critical to maintain health and longevity.  There are many variations to this very effective compound exercise.

Functional Exercise Makes Real-Life Activities Easier

Functional exercises are those that help your body to perform real-life activities.  Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance.

Increase your Metabolism

One of the most time-efficient ways to raise your metabolism is to have more muscle. Muscle is active tissue and it requires more energy (calories) to maintain throughout the day – even when at rest or sleeping.

Maintain Mobility and Balance

Strong legs are crucial for staying mobile as you get older, and squats are excellent for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is the #1 way to prevent bone fractures.

Prevent Injuries

Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility and balance.  If you can prevent a fall, you’ve prevented a potentially serious injury – especially as we age.

Prevent Disease

Few exercises work as many muscles as the squat, so it’s an excellent activity useful for toning and tightening your buttocks, abdominals, and your legs. These muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease. Regular exercise is a key player in disease reduction, optimal mental, emotional and physical health, and longevity. Exercise also slows down the rate of aging itself, even stimulating the regeneration of the energy-producing mitochondria in your cells, providing perhaps the closest example of a real-life fountain of youth as we will ever find.

Prevent / Improve Osteoporosis [Increase Bone Density]

Osteoporosis and osteopenia are both characterized by low bone density. Areas that post-menopausal women are most affected by loss of bone density is in their femoral neck (near the top of the femur), hips and spine. Osteoporosis is often called a silent disease because bone loss occurs without symptoms. People may not know that they have osteoporosis until their bones become so weak that a sudden strain, bump, or fall causes a fracture. Collapsed vertebrae may be first noticed when the person suffers severe back pain, loss of height, or spinal deformities such as stooped posture. The creation of new bone, and how dense, strong, and well-rounded it is in content can be at least partially manipulated by our activities. Weighted squats are an excellent exercise to improve bone density in the femoral neck,  hips and lower spine.

HOW DO YOU GET AFTER IT?

The bodyweight squat (squatting without weights) incorporates elements of resistance training because you’re lifting your own body weight. Using added weight (with a front squat variation such as a Goblet or Zercher squat) increases the intensity of the workout , which builds muscle, accelerates your metabolism and strengthens bone density.

Athletic Stance.  Knees are slightly bent, feet are firmly planted on the ground, and toes pointed outwards slightly, which helps with stabilization. The wider you put your feet, the more it works your glutes and hamstring (back of the leg), and the easier it will be to stabilize. The closer in you put your feet, the more your quadriceps will be emphasized (the front of the leg).

Head Neutral – Straight Ahead.   Pick a spot on the wall that’s in line with your eyes as you are standing straight, then as you squat down, keep your eyes on that spot. Your head is automatically in the correct position.

Back Straight. Chest Out – Shoulders Back.   By keeping your shoulders back and your chest out, your lower back will most likely have the correct natural curve.

Butt Back – Sit Down.  Knees behind your Toes. Weight on Heels.  Each time you squat you should hinge your hips so that your butt moves backwards during the downward phase of the squat, your knees should NOT be over your toes (if you are tall, this may happen, but make sure it does not put pressure on your knees). Finally, the pressure of the squat will be on your heels instead of your toes and you will be able to get more depth to your squat.

Practice your form with squats using a bench, ottoman or a chair behind you to sit down – squat to.   The depth of your squat (how low should you go): In general, try to shoot for your hamstrings about parallel with the floor, which deeply engages your thighs, hips, and glutes. If you can go lower than parallel that’s fine, just make sure you don’t experience any pain in your knees, or lower back, and always keep your lower back flat, to slightly arched.

 

Fiber for our Body & Brain

Metabolic syndrome is a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels — that occur together, increasing your risk of heart disease, stroke and diabetes.

Having just one of these conditions doesn’t mean you have metabolic syndrome. However, any of these conditions increase your risk of serious disease. Having more than one of these might increase your risk even more.  If you have metabolic syndrome or any of its components, aggressive lifestyle changes can delay or even prevent the development of serious health problems.  Daily exercise and changing up the types of carbohydrates that you eat have significant impact on these conditions.

Where to start?  Choose to eat more complex carbohydrates, that is, foods higher in fiber.  By eating more fiber-rich carbohydrates, you should be crowding out refined, processed carbohydrates.  Pay attention to the types of carbohydrates that you eat! Make sure you are choosing carbohydrates with fiber.  This is important. Focus on the TYPE of carbohydrates that you are eating.

Eating higher-fiber foods improve your health in many ways:

  • Controls your appetite
  • Gives you long-lasting energy
  • Helps you reach & maintain a healthy weight
  • Provides vitamins, minerals, antioxidants & phytonutrients
  • Provides balance for blood-sugar levels
  • Helps reduce blood-cholesterol levels
  • Helps reduce blood pressure
  • Promotes a healthy digestion
  • Enhances brain function

What are some higher fiber (2.5+ grams per serving) carbohydrates?1 cup of vegetables; 1 average size fruit; 1 oz. nuts/seeds; 1 cup legumes; 1 cup unbroken grains = 1 serving

VEGETABLES & FRUIT (fresh or frozen are the best options)

 Spinach, Collard Greens, Kale, Turnip Greens, Artichoke, Carrots, Broccoli, BrusselsSprouts, Cabbage, Onions, Sweet Potato, White Potato, Pumpkin, Apples, Blackberries, Pears, Blueberries, Raspberries, Avocado, Guavas, Kiwi, Dates, Figs, dried Figs, dried Plums, Oranges, Strawberries, Banana

 NUTS & SEEDS

 Almonds, Pistachios, Pecans, Walnuts, Flax seed (ground), Chia seed, Pumpkin seeds, Sunflower seeds

 LEGUMES (a class of vegetables that includes beans, peas & lentils; are a good plant-based protein source)

 Lentils, Lima Beans, Pigeon Peas, Pink Beans, Pinto Beans, Black Beas, White/Navy Beans, Chickpeas/Garbanzo Beans, Kidney Beans, Black Eyed Peas, Split Peas, Green Peas, Peanuts

WHOLE GRAINS (unbroken grains that must be cooked before they can be eaten. Flour is an example of a broken grain as well as any other grain products that are not in their natural-whole state)

Old Fashioned/Rolled or Steel Cut Oats, Quinoa, Rice, Pearled Barley, PopcornWhole Grain, High Fiber Cereal with minimal ingredients:  Bran Flakes, Grape Nuts, Shredded Wheat with Bran

 By adding more of these foods into your diet and crowding out foods made with processed flour (which usually come with sugar and unhealthy fats) you are on the path of better health – now and in the future.   Don’t wait until you have a serious health condition to pay attention, do it now!   Prevention is the best medicine.  Food is Medicine.   When we eat better, we feel better.   Often, we don’t realize how great we can feel until we do – or the reverse of that:  how bad we feel until we don’t.

Stay Healthy. Be STRONG.  Get After It.

Food vs. Treats

Definition of FOOD: any nutritious substance that people or animals eat or drink, or plants absorb, in order to maintain life and growth.

Definition of TREAT: an event or item that is out of the ordinary and gives great pleasure.

We don’t need treats every day, however we do need FOOD. Treats are the exception, not the routine. Americans have it backwards. We tend to eat too many treats, not enough FOOD. Cheetos are not FOOD, they are a TREAT.

My friend Denise loves the saying “You are not a dog, don’t reward yourself with food”.    That should actually be changed to: Don’t reward yourself with TREATS.

How many times have you said: I’ve been good so I’m going to eat “x” or haven’t had this in a while so I’m going to treat myself – I deserve a REWARD. No. You are not a dog. Stop it with the food rewards. Instead: if you want to eat it. Just eat it.  Eat it because you CHOOSE to eat it.

With that said, we all have trigger foods and foods we gravitate to; foods that we crave and want. Foods that we often know we shouldn’t eat and say we want to eat less of, but we think we can’t because we just “have to have them” and we Just. Can’t.  Stop.  I was 230+ pounds of walking bread carbs minus bones and vital organs. If it was bread, a cookie, a cake, a bar, a cracker I was eating it. That was all I wanted.  I’d grab and eat it without any desire or room for anything else.  Eating that way didn’t keep me full or satisfied, and I craved more of the same.   When I made the decision that I was FINALLY going to get a handle on my food and fitness, I took a hard look at what I was eating. I also took a look at the stressors in my life that were contributing to my stress eating.

I found an outlet for stress relief (EXERCISE) and I steadfastly worked on increasing protein rich foods in my diet.  Protein and healthy fats were my focus.  Quickly, I found that those foods satisfied me, kept me fuller longer and I felt better. I wasn’t as sluggish and I had more energy.  As I concentrated on getting in my protein, the refined   carbohydrates or EBLS as I like to call them (extraneous bread-like substances) took a backseat. I didn’t have room for them and I found that I didn’t crave them any longer.  I ended up crowding out the “EBLS” by crowding in more protein and fiber-rich carbohydrates and healthy fat.

My point is this. If there is a food or group of foods, you want to cut back on or stop entirely:  JUST DO IT. One step at a time. Be steadfast and stick with it for a few weeks, let your body do its thing and adjust. Don’t sabotage yourself with “I’ve been “good” so I will reward myself with just a bit of X (insert your trigger food)”.  Stick with it.  You WILL stop wanting it as much.  Once YOU are in control, then you can choose to have some if you want. You are in control, not your cravings.

Mindset switch.YOU are in control. You CHOOSE.  And! Remember to keep FOOD and TREATS in the proper perspective.

Stay Healthy. Be STRONG.  Get After It.

 

Why Women Need to Strength Train

Muscle. I’m sure you’ve heard of it.  Do you think about it? Do you realize why it is so important?  Muscle is not just for bodybuilders and athletes.  It is for everyone.   It is vitally important for women.  Muscle is critical for our health, our functional strength, our ability to do day-to-day activities, and our body composition. More accurately, it is critical if we want to be leaner – less fat with more fat-free/lean mass.

Why Should Women Strength Train?

  • Improve / Maintain muscle strength
  • Improve / Maintain coordination
  • Improve / Maintain balance
    • These 3 things together help to prevent falls & related fractures
    • These 3 things together allow us to perform everyday activities
  • Strengthen our bone mass – bone density and strength
      • Decreased bone density = osteoporosis and fractures
  • Change our body composition to one that is leaner and less fat
      • Body composition (body fat – lean body mass %) Weighing less on the scale won’t necessarily get us a lower body fat %, in fact, we can have higher body fat & less lean body mass when we simply aim to lose weight.

Fat is what we need to keep our eye on; reducing fat so that we have more fat-free mass than fat- no matter what we weigh.   Fat and weight sometimes coincide, but they are different.   Our bodyweight is a reflection of our relationship with gravity and our weight includes our bones, organs, muscle, blood, fat and water.  Our bodies are more than 60% water.  Our bodyweight varies throughout the day and it varies day by day and week by week mainly due to a big variable:  Water.  When you weigh yourself you are getting all that information.  If your bones are stronger due to a resistance training program then they are stronger and heavier.  We want and need that kind of weight.

Let’s talk muscle.  Typically, when we talk about Muscle, we are referring to skeletal muscle.  There are 3 types of Muscle – Skeletal, Smooth and Cardiac.  Skeletal muscle is a series of muscle that moves the skeleton.  The nervous system is the control center for movement production, and the skeletal system provides the structural framework for our bodies. To complete a cycle of movement production, the body must have a device that the nervous system can command to move the skeletal system and that is the muscular system.  Muscles generate internal tension which manipulates the bones of our body to produce movements.  Muscles are the movers and stabilizers of our bodies.   Tendons are the structures that attach muscles to bone and provide the anchor from which the muscle can exert force and control the bone and joint.  Ligaments connect bone to bone, provide stability and input to the nervous system.  Muscle, just like Bone, is living tissue.  Muscle needs calories and stimulation via exercise to maintain and grow.  The stronger and fitter our muscles are the Better we are.

Exercising and Training are different.  Training takes us out of our comfort zone and it is designed to build brick-upon-brick of your foundation of strength. Working in a way that stimulates and continually challenges our muscles is what strength (resistance) training is.  True strength training isn’t aerobic exercise with weights.  Strength training is using resistance that keeps our muscles under tension and it is training that is progressive.   Without challenge and without progression – we are exercising, not strength training.  There are many tools to use for strength training: Bodyweight, resistance bands, barbells, dumbbells, kettlebells, sandbags, etc.  There are techniques and tools that are utilized in progressive & periodized training such as Supersets, Combinations, Complexes, Circuits, Eccentrics and Cardio Intervals.  For the beginner, it is about learning basic compound exercises with good form and building a foundation of stability and strength to build upon.

We all should be builders of our bodies. We only have one so shouldn’t we build it to be as strong, healthy & functional as possible?   To have stability, balance and mobility- we need our muscles.  To do everyday activities with independence and reduced risk of injury – we need our muscles.  To have the body composition we want – we need our muscles.   Don’t have fear of morphing into a rippled muscle bound “bodybuilder” if that isn’t what you want.  Believe me – that doesn’t happen easily or casually.   Becoming a builder of your body = Smart.

When it comes to fighting obesity which is about having less fat – we need our muscle.  Muscles need calories; Muscles shape and define our bodies; Muscles move our bodies and keep us balanced and coordinated.   Be aware that many weight loss plans are detrimental to our muscles, our bones, our metabolism and our health.  If we take care of our muscles we can become fat-burning machines as a normal course of business; we will have stronger bones; we will have a good framework for our bodies that will improve our functional strength, balance and coordination.  And yes –look pretty darn FABulous.

Maintain a nutritious diet that keeps you thriving, don’t lead a sedentary lifestyle and have strength training in your life – Do it for the Health of It.

Stay Healthy. Be STRONG. Get After It.

Here it Comes Again. (& how to really start getting Healthier

It is a new year and those “lose weight in 3 weeks” diets are out in front of you in full force.  One I saw this week promised 14 pounds lost in 24 days by eating nothing but boiled eggs, vegetables, fruit and water.  Said diet hawker proclaimed that this combination would trigger fat burning and “detoxification”.  He/She/It left out the part about how that weight would be mostly water, stored glycogen and muscle; that this is a low calorie diet that would trigger weight loss not because of the magic combination but because it is low in calories; that the body doesn’t burn stored fat first when you subject it to a low calorie diet; that your body will down-regulate it’s metabolism; that the muscle you’d certainly lose would cause your body to need LESS energy/calories which means you will end up with a higher bodyfat % at the end of said diet and you will end up fatter when you stop said diet and eat something more; that your bone density will suffer; your skeletal muscle will suffer; your functional strength will suffer; your energy & joie de vivre will suffer; and you will deem yourself a “failure” when said diet fails you – AGAIN.

Losing fat is different than losing weight.  Our weight is water, muscle, bone, stored energy (glycogen), fat, undigested food and our hair. When we weigh ourselves, all that is getting calculated. Out of all that, the only thing I want to lose is the excess fat unless my hair is shaggy and I need a trim and my gastrointestinal tract will take care of that undigested food eventually.

I truly care about all of you or I wouldn’t be writing this, so forgive me when I say: I don’t care about how you physically look. Your beauty (your full package YOU) has nothing to do with how your body looks. I do care about how healthy you are now and for the rest of your life.  I wholeheartedly believe that if you have vibrant health and energy you WILL look awesome.  See how that works?  I also believe that if you focus only on how much you weigh and how quickly you think you can change your scale number that your health will suffer and you may not look or feel so awesome. But here is the thing: You will need to change up some things for the rest of your life, not just 24 days or 30 days or 120 days. Here is the other thing: those changes don’t need to be drastic, all at once and certainly don’t need to be ones that just don’t fit in your life.  Don’t do anything to lose weight that you won’t do for the rest of your life. Consistency with healthier food and exercise choices is what you need for the rest of your life, not random food restrictions and excessive exercise for a short period.

If you are reading this and thinking where do I start making these lifestyle changes –

Do this, consistently:

  • Drink more water every day.  Get yourself a 32-oz. insulated tumbler (stainless steel pretty much rocks!) and keep that tumbler with you. Take it with you in the car, to work, to the gym, keep it at your desk. Drink water with your meals.  Don’t leave home without it.  Aim to drink 2 of those a day.
    • Put a filter such as PUR on your faucet at home
    • If traveling, fill it up at a gas station using the “water” button @ the soda fountain. If asked (I’ve never been) – say I’m filling up with water – just filled up my fuel tank.
  • Eat a large salad with a variety of vegetables, some protein and healthy fat (olives, nuts, avocado, olive or avocado oil, egg yolk) every single day.   Make that salad large, filling, satisfying and delicious.
    • Salad is WAY more than iceberg or any other kind of lettuce. In fact, it should be. It can be a chopped salad or a slaw salad. Mix up your greens and vegetables. Throw in some fruit. Protein. Healthy fat.
    • Be mindful of what you use for dressing. The purpose is to dress your salad, not drown it.  Read labels. Better yet, make your own. Consider using cottage cheese to dress it (if you like cottage cheese).  Consider a dollop of olive oil or avocado oil mayo with a bit of sea salt.  Consider a squeeze of citrus and some olive oil.  Dress it.
  •  Get 30 minutes of moderately vigorous exercise each day.  Take a walk. Ride your bike. Dance & do bodyweight exercises to music – standing or sitting.  Jump on a mini trampoline. Walk around Lowe’s warehouse. Play tennis. Rake your leaves. Rake your neighbor’s leaves.
    • Turn off the TV, get off the couch.
    • Go outside and play basketball with your children
    • After 30 minutes – you will feel great! Our bodies are not meant to be sedentary.

Work on those new habits.  Do them consistently.   Once those habits are established, then add something else.  BAM!

Stay Healthy. Be STRONG. Get After It!