I recently came across DAVE KEKICH  a millionaire businessman and entrepeneur who is also completely paralyzed from the waist down. He has published KEKICH’S CREDO – A LIST OF 100 NUGGETS OF WISDOM TO HELP YOU LIVE BETTER AND BE MORE SUCCESSFUL IN LIFE AND IN BUSINESS.

HERE ARE A FEW OF THE IDEAS FROM THE CREDO ADAPTED TO HELP YOU IN YOUR JOURNEY TOWARDS FAT LOSS AND A HEALTHIER BODY.

1) PEOPLE WILL DO ALMOST ANYTHING TO STAY IN THEIR COMFORT ZONE

If you want to accomplish anything get out of your comfort zone. Strive to increase order and discipline in your life. Discipline usually means doing the opposite of what you feel like doing( exercising , packing a healthy lunch are good examples) The easy roads to discipline are:

1) SET DEADLINES  – When will you start that new exercise class you’ve been wanting to try?

2) DISCOVER WHAT YOU DO BEST AND WHAT’S ENJOYABLE AND IMPORTANT TO YOU.

3) REPLACING BAD HABITS AND THOUGHT PATTERNS  GRADUALLY OVER TIME, WITH GOOD HABITS AND THOUGHT PATTERNS.

2) REAL REGRETS COME FROM NOT DOING YOUR BEST. All else is out of your control. You’re measured by results only. Eliminate the word “TRYING” from your vocabulary. Half hearted efforts create half hearted results. Trade excuses for taking action.  Do more than is expected of you. Life is easier when you live it the hard way…and hard if you try to live it the easy way.

3)FIND OUT WHAT WORKS FOR YOU AND DO MORE OF IT.  What type of eating program has worked best for your lifestyle in the past?  Being on a cookie cutter diet or exercise program that is not individually designed for you is like trying to fit a square peg into a round hole. Go with your strengths and master what  feels right for you – not what some diet guru or exercise infomercial says you should be doing.

4) ALWAYS HAVE LOFTY EXPLICIT GOALS AND VISUALIZE THEM INTENSELY. Assume that if you don’t reach your goals you will literally die! This type of ”gun to the head focus” stimulates your mind, forces you to use your time effectively and  illuminates new ways of getting things done.

5) STRESS KILLS. No matter how painful it may be in the short term, remove all chronically stressful situations, environments and people from your life. Physical manifestations are poor sleep, overeating , muscle wasting and fat gain.

6) NO DREAM IS TOO BIG. It takes the same amount of effort, time and energy to create a small goal as it does to manage a loftier one. Bigger goals = bigger results. Why settle for weight loss when you can run a race, join a team and inspire others to turn around their lives.

7) ENJOY LIFE- Treat it as an adventure. Care passionately about the outcome, but keep it in perspective. Things are seldom as bleak as they seem when things are going wrong. Lighten up, laugh and have a sense of humor about the whole thing and you’ll live a lot longer!

THE FOUNDATION OF ACHIEVEMENT IS INTENSE DESIRE. The world’s highest achievers have the highest levels of dissatisfaction. How badly do you want that fat loss goal? What sacrifices are you willing to make ?

9) YOU GET WHAT YOU EXPECT NOT WHAT YOU WANT. Fill your life with positive expectations. Demand the best. Attitude and desire contribute to 90% of your achievenment

10) THE BEST WAY TO GET STARTED IS TO GET STARTED. Life rewards action- not reaction.Wait for nothing. Attack life ferociously.  Don’t plan things to death or wait for permission, act now and apologize later.

So here is my best shot at neatly re- solving your health and fitness problems as you venture through midlife .

PROBLEM #1- WE START LOSING MUSCLE AND GAINING FAT AS WE AGE.

Starting in your late 40’s YOUR METABOLISM BEGINS A MAJOR SLOWDOWN. The metabolic rate of your youth that allowed you to burn through indulgences of cheeseburgers and pizza is dropping by one persent every four years. Even if the scale doesn’t move your ratio of fat to muscle is shifting. It sounds depressing, but you can slow down the process and even reverse it.

SOLUTION – Strength train three times a week  and build as much muscle as you possibly can, eat a high protein high fiber diet and stay as active as possible- do anything but sit !  It takes just 30 minutes a day and well worth the investment.

PROBLEM #2  YOUR JOINTS ACHE and certain movements give you pain. Unfortunately your joints are wearing out and you need to be kind to them so you can maximize their lifespan. Arthritis might be setting in and things that were once easy now become a chore.

SOLUTION- Although there is really no cure for this yet (there are some promising new treatments on the horizon though) , you can start by taking fish oil capsules and eating a low sugar less inflammation causing diet. Take 3 -1000 MG capsules of fish oil capsules  daily. Try the WAL MART brand- it’s what they recommend at the Duke university weight management program. Also eat 3 six ounces servings of cold water fish weekly – salmon , sardines, tuna, herring, halibut and mackerel. Be sensible with the weight you lift and go for lighter weights and higher reps.

PROBLEM #3  LOWER  SEX DRIVE

Things down under aren’t what they used to be. Besides the little blue pills, there are some natural ways to boost that puppy dog tail in your lap out of it’s slumber.

SOLUTION-  Munch on a handful of either walnuts or almonds every day. Eating healthy fats is crucial for higher testosterone levels. Monounsaturated fats from nuts , olives and avocadoes are libido boosting wonder foods. Nuts are a great source of arginine which enhances blood flow through the body and especially below the belt. Aerobic exercise will also enhance your performance ability and give you more energy for this all time favorite activity.

PROBLEM #4  DINING OUT AND GROWING OUT OF YOUR PANTS is a problem especially if you have business obligations, don’t enjoy cooking or love the social perks of dining out with friends and family.

SOLUTION – TO MAINTAIN YOU FAT LOSS  WHEN EATING OUT FOLLOW THESE STRATEGIES:

ORDER GRILLED MEATS – sauce on the side. DOUBLE YOUR VEGETABLES AND PASS ON THE STARCH ( NO POTATOES OR ROLLS) GET SALAD DRESSING ON THE SIDE. MAKE A SALAD AND APPETIZER A MEAL, SHARE A DESSERT AND DON’T BE AFRAID TO SPEAK UP AND ASK WHAT IS IN THE  DISH YOU ARE ORDERING.

There you have it. Some quick neat solutions to your most pressing problems. It’s simpler than you thought. Now it’s your turn to get out there and take action. Based on what you know from reading this you have no excuses and no reason to complain about getting older!

What’s the secret?

Well, unfortunately there is no secret but there is a good chance if you follow a few of the tips I am going to give you here you will start to see dramatic changes in just 3 weeks! So here we go.

My Top 7 Tips For Losing Belly Fat When You Are Over 50

#1 – Cut Calories, But Not Too Drastically.

To decrease body fat you must create a calorie deficit so you are burning more calories than you consume. In our zealous enthusiasm (especially during the first few weeks) we tend to cut down too much, too fast and this will slow down your metabolism and actually encourage you to store more fat. The body thinks you are starving and wants to preserve itself. A 10 % to 15% reduction in calories is all it takes to get into the fat burning mode.

#2 – Eat FIve To Six Small Meals A Day

Small frequent meals, as opposed to the traditional “three Squares” will jack up the metabolic rate and stoke the calorie burning furnace. The more you pracrice this the more fat will gradually leave your body. Keep in mind some of the meals don’t have to be meat, potato and veggies. A meal can be a portable food like yogurt and some almonds.Adapt the habit of doing small “feedings’ throughout the day.

#3 – Reduce Carbohydrate Intake At Night

“No White At Night”- this is one of my mantras. Keep the white starches (flours & sugars) for your morning and lunch meals , while choosing low carb foods( lean protein, nuts, cottage cheese, vegetables) after 6 PM. My clients who are heavy nite eaters tend to skip breakfast because they’re not hungry in the morning and perpetuate this cycle of overeating and gaining weight.

#4 – Eat Fiber With Every Meal

High fiber foods like fruit, vegetables and whole grains fill you up on less calories. They have more nutrition and help you to stabilize blood sugar( feel less hungry) and maintain good digestive health. Get the “F” word in your daily diet and fat will start to melt away. The higher the fiber the faster the fat loss!

#5 – Drink Half Your Body Weight In Ounces Of Water

Water is one of the most important weapons in the battle against belly fat. It acts as an appetite suppressant and aids in the digestion of meals. It helps your body to regulate sodium intake and the absorption of vitamins and minerals. It helps your cells utilize stored fat energy for fuel. If you feel sluggish and tired you may simply be dehydrated. Try doubling your water intake this week and I guarantee you will feel better.

#6 – The More You Cook The Better You Look!

I use this mantra to remind my clients that cooking at home is the best way to control calories and make faster progress in your fat loss goals. I think it’s great to eat out, but despite making good menu choices you are at the mercy of a chef who wants to make his food appealing with extra fat sugars and salt. It is the nature of the beast – so save restaurants meals for special occasions. You’ll not only look better, you’ll be saving lots of money too.

#7 – Exercise Daily

I don’t care what it is – just do something everyday. It doesn’t have to be the gym- gardening, walking, biking, house cleaning, tennis, yoga, swimming or lifting weights or exercise videos at home will get you off your butt and jack up your fat burning metabolism, the worst thing you can do is sit all day! Do the minimum at least 6 days out of seven!

Note: These are time tested strategies that will jump start you efforts to get rid of that belly! Try adding two a week to your schedule ove the next eight weeks and see how much better you will look and feel . It’s not complicated. Remember just take small, baby steps and the larger results will follow over time.

15 Years Ago I Came Face To Face With Death

I was diagnosed with a potentially fatal immune disease – and at the time there were no drugs to cure it. I wasn’t expecting a 40th birthday. I was shocked and dazed, despite all the years I had immersed myself in self help psychological counseling and spirituality, nothing prepared me for that kind of trauma.

Miraculously within a few weeks my perspective and outlook changed dramatically. Life was a rare and precious thing to be celebrated and enjoyed everyday. The disease was a gift that helped to change my perspective about life.

Right Before All This Happened I Was Going Through A Rough Time

I had to close my catering business, I was $44,000 in debt, my partner had passed away, I had no clear career path and was driving around the city as a courier. I was stress eating and gaining weight as well as partying and drinking to excess. I was diagnosed with depression, a family trait that I wasn’t aware of at the time.

I Changed My Mind About A Lot Of Things

I challenged old thinking patterns and made decisions based on “now or never.” I grabbed at every opportunity to try new things, travel and meet new people. I No longer gave into depression and moods that plagued me before. I stopped worrying and developed an attitude of optimism in all situations. I adknowledged fear but didn’t invite it in.

For The First Time In My Life I Had Washboard Abs

I didn’t let food cravings, people or situations rule my diet. I just let go of the stories, the complaints about my life and focused on enjoying myself and making the best of it. I even did three bodybuilding shows, ran a marathon and biked like a maniac. I started a personal training business, a massage practice and eventually went on to become one of the top 100 trainers in America with appearances on TV and print media.

As we travel through the middle passage of life into our 50’s and 60’s we start to question what we’ve done so far and what we’ll do with the precious time we have left.

Ask Yourself:

Is What I Am Going To Do Next Something That Will Allow Me To Live Life To The Max Or Will I Regret Not Having Tried?

According to Izzo most people don’t fear death as much as they do regret.

This Applies To Changing Your Body

If you are on the fat loss journey, maintaining weight, trying to develop a new exercise habit or striving to change old habits, write this down as your “Prime Directive.”

Is What I Am About To Do, Or Not Do (As In Blowing Off Your Morning Exercise) Going To Move Me Ahead Or Leave Me With Regret?

Here are a few key points from the book to motivate you:

1. Move towards what you want rather than away from what you fear.
2. The scariest thing is not death but the words “I Wish I Had”
3. Take risks- No one is guaranteed success, but mistakes and failures turn out to be the greatest moments of learning
4. You guarantee failure if you don’t try at all. Playing it safe moves you away from your truest self.
5. Picture yourself in a rocking chair 30 years from now – what will you be saying about your life during your 40’s 50’s and 60’s?

I am writing this not to be morbid or scare you, but as a wake up call to action. If you have tried to lose weight, be healthier or make changes in the past, don’t be afraid to give it one more shot. Jim Hart’s motto – You’re Never Too Late, You’re Never Too Old To Be The Best You Can Be! Don’t go it alone! If you need guidance contact me or get one of the programs I have to support your efforts. What are you waiting for? Live the dream now – have no regrets! The party is just beginning.

[There's nothing like spending the evening in the company of a gorgeous lady.]

The following healthy and delicious foods may actually affect hormone levels, brain chemistry, and energy heightening arousal and excitement. While there aren’t any double blind studies to prove the aphrodisiac qualities of these foods, plenty of anecdotal evidence suggest they really help. Before reaching for the little blue prescription pills, why not work in one or more of these superfoods on your next date.

Asparagus You’re not alone if those fleshy spears remind your of… well you know. This veggies phallic appearance no doubt has something to do with its aphrodisiac status. It’s rich in vitamin B6 and folate both of which can heighten arousal and orgasm. It also has vitamin E that stimulates sex hormones in both men and women.

Avocado Energy and a healthy libido are crucial for great sex and avocados can give you both. They’re loaded with minerals, monounsaturated fats and omega 3’s( the good fats) and vitamin B6 for energy.

Chili Peppers Chili peppers can really spice things up! Not only does their heat explode in your mouth – thanks to the heat producing chemical capsaicin ,but they also induce a release of endorphins in the brain to create a chemically induced feeling of euphoria . The payoff is enhanced foreplay and hotter sex.

Chocolate Chocolate has long been linked with love and sex and for good reason. it contains tryptophan which helps the body produce serotonin – a natural feel good chemical that plays a role in arousal. It also contains phenylethylamine- a stimulate thought to create loving feelings. So go ahead and indulge – but just a little!

Licorice This candy is thought to mimic the effects of estrogen and progesterone, critical hormones for normal reproductive and sexual response. Eating it may help you get in the mood and help you stay that way more often. Look for higher quality brands that contain real licorice root extract.

Oysters It’s not the slippery feel or the singular taste of oysters that make it a sexy super food. It’s Zinc a mineral oysters are loaded with. It helps in the production of testosterone- the hormone critical in regulating a man’s libido and sexual potency. Research shows it can increase sperm count and their swimming ability. No wonder Casanova had several oysters per day!

Stay primed for bedroom action. Along with a healthy diet and exercise you can enhance your sex life and have lots more fun in the bedroom. It’s all about feeling good and better sex enhances the quality and quantity of life .

Photos by geishaboy500 46137 One man’s perspective jessicafm pointnshoot
Andreanna Kanko

A Cooking Support Squad Works For Several Reasons:

1. It’s great EXCUSE to socialize with like minded health oriented guys who love to cook and eat fresh home made food.
2. It gives us a chance to try those recipes that we never quite get to try and accumulate in the dusty corners of our cabinets.
3. It creates a sense of accountability to others- you can’t let the others down by not pulling your weight and doing your share.
4. The weight of a deadline creates an urgency that leads to action and creativity, especially in managing time.
5. It pulls you out of your old eating ruts- Most of us eat the same 15 foods over and over without even realizing how predictable we are.
6. Portion Control- Most guys despite eating a healthful diet tend to overeat and underestimate portions sizes. We portion our meals into freezable microwaveable containers and know exactly how many calories we’re getting.

How To Do It

If you want to start your own group it’s simple:

• Find 1-2 other guys who want to cook and are into eating healthy.
• Keep the group to 3-4 people or rotate if more want to join.
• Most home kitchens get crowded with more than 3 people cooking at once.
• Aim for 4-6 recipes with two portions per person.

Assign each person a food from these categories:

• BREAKFAST choose low cal versions of traditional foods like frittatas, pancakes, yogurt cereal parfaits and panninis
• SNACKS – usually anything easily portable and easy to transport on the road or at work
• LUNCHES/DINNERS- Divide the lunch and dinner category into a separate PROTEIN OR STARCH(for example one guy would make pork tenderloin another guy would make the butternut squash) or a combination “all in one dish meal” like chili, stews, casseroles salads.

Be open and allow for creativity just try to keep a balance so each of your meals contains a vegetable ( fibrous carb) a Protein ( meat fish, poultry eggs) and starchy carb ( sweet potato, barley)

Here Are A Few Recipes To Get You Started
(Most of these recipes can be found in my Good To Go cookbook)

Cottage Cheese Pancakes
These can be made ahead , frozen and reheated in the microwave for 45 seconds. Also make a great “bread” for breakfast sandwich with eggs and ham.

• 1 Cup of cottage cheese
• 2 egg whites
• 1 egg yolk
• 1 tbs of soy flour ( try Twinlab Veggie Fuel)
• 1/2 tsp of cream of tartar

Using a wire whisk or portable mixer beat the egg whites until frothy. Add cream of tartar and beat until still meringue like peaks form . Set Aside.
In a separate bowl mix the egg yolk cottage cheese and soy flour. Gently combine this with the egg white mixture and stir until combined. DON”T OVER MIX! Cook as you would a regular pancake using a pan sprayed with PAM cooking spray and a medium flame heat, cook until each side becomes lightly browned. Serve with low sugar pancake syrup , cinnamon, butter substitute, or add fresh berries and Greek yogurt topping. Makes a single serving 340 calories 30 grams of carbohydrates 2 grams carbs 8 grams of fat 0 fiber

Chicken Club Lettuce Wraps
A low carb alternative to bread based wraps

• 3 large green leaf, bib or iceberg lettuce leaves
• 1 cup of leftover cooked chicken
• 1/2 cup of diced red pepper
• 1 plum tomato diced
• 1/4 of a HAAS( the kind with the dark green skin) avocado
• 1 heaping tablespoon low-fat mayonnaise

Mix all the vegetable with the mayonnaise. Place in the center of the lettuce leaf wrap it up and enjoy!
Makes a single serving 320 Calories, 34 grams protein, 15 grams of carbs 13 grams of fat 3 grams of fiber

Here Are A Few Proven Strategies For Permanent Fat Loss

#1 – Always Maintain Boundaries And Rules Around Food

The best way to structure your week is “eat clean” 5 days a week. Just determine you will follow the rules of healthy eating at least 80% of the time. This allows room for unexpected and unavoidable poor food choices, restaurant meals, moments of unpreparedness and splurges. Striving for 100% perfection is a set up that never works! My personal rules for weekday eating are : NO SUGAR OR FLOUR PRODUCTS and EVERYTHING IN IT’S MOST NATURAL AND UNPROCESSED STATE WHENEVER POSSIBLE. That’s it. I keep it simple. It’s challenging but workable.

Here is a sample day:

• Breakfast- 6 egg whites, spinach and low fat cheese, black beans or berries.
• Snack- 100 calories of nuts, or apple/pears with 1 TBS peanut butter
• Lunch – Sesame grilled chicken breast and a sweet potato with cinnamon
• Snack- Low fat cheese and fruit
• Dinner- Barley soup, Grilled fish, green vegetable and greek yogurt for dessert.
• Snack- Cottage cheese or protein drink

#2 – Think “More Taste Less Waist”

Be creative and adventurous in your food choices. Think ABUNDANCE NOT DEPRIVATION. I strive to make the usual boring “diet food” choices more interesting by making substitutions for the usual chicken breast, brown rice, broccoli and fruit combos. I use buffalo, pork tenderloin and wild salmon for protein. I rotate starchy carbs through barley, Quinoa, steel cut oats, purple sweet potatoes, butternut squash. Produce -fresh or frozen -opens up a whole world for tasting and exploration. I love collards, kale, swiss chard, purple cauliflower and jicama. Fruit in season from a farm stand is always a treat, especially in spring and summer

#3 – Know Your Food Triggers

Some of us have unavoidable overeating problems around certain foods for various reasons that are both physiological and psychological in nature. It’s best to avoid them altogether or create alternatives . I have a great big sweet tooth and love cookies and milk. I NEVER BRING THEM IN MY HOUSE. If I want a cookie on my splurge day, I go to starbucks or a sit down dessert place and have it. Don’t kid yourself about willpower. THINK HISTORICALLY NOT CALORICALLY! Let your personal history be your guide.

#4 – Develop Mantras

I have some personally motivating things I say to myself to remind me about my goal of staying lean. I have used these with clients over the years and they seem to help.

• “Eat a salad as big as your head everyday”
• “Green is lean- white is light”
• Losing weight is no big deal with protein and fiber at every meal
• I taste everything and finish nothing
• I follow the rule of HALF- I eat half of the indulgent snack.
• The rule of 1/4 – I always leave a quarter portion on my plate- I can have more later
• Is what I am about to eat going to move me towards my goal or away from my goal?
• If it’s in the house it’s in your mouth

#5 – Portion Control

No amount of healthy food can trump portion size and calories when it comes to losing and maintaining fat loss. I teach portions, do food label lessons and show examples of typical servings right from the start with all my clients. It’s crucial to learn the calories and the quantities needed to keep from over eating and thwarting your efforts.

#6 – Do Damage Control When You Backslide Or Fall Off Your Plan

Do what you can after the binge or indulgence – eat less 100 calories less at your next 5 meals and add 15-20 minutes of extra exercise. Accept that it happens and you will have a way to avoid it in the future.

#7 – Adapt And Adjust To Situations, People, Places And Things That Sabotage Your Eating Plan

It’s unavoidable- your best laid plans can be ruined by parties, restaurants, well meaning friends, vacations, and holidays. Accept it and have a plan – If plan A doesn’t work go to plan B and if that doesn’t work be prepared for plan C, D or E! Do whatever it takes!

#8 – Don’t Allow Emotions, Feelings Or Moods To Rule Your World

We all have good days, bad days and lots of neutral “in between” days. Once you know all moods and feelings are temporary ( like the weather) you have mastery over your reaction to them. You simply acknowledge them and accept them and move on. Do what you know you need to do – whether you feel like it or not!

Overeating to soothe your moods only perpetuates an unhealthy cycle of dependence and weight gain. Exercise has been shown to alter moods with in 30 minutes and to relieve symptoms of depression the same as Prozac. Keep your goal top of mind and realize everything is temporary and will pass with time.

These are some of the many nuggets of wisdom I hope will be helpful to you as you practice living a healthy and lean lifestyle. Your best life is lived in a place where you feel you are comfortably challenged and growing. I hope the advice in this blog gives you the courage to make the changes you know you need to make and to live your life in a body you can be proud of into your 50’s 60’s and beyond.

Cake by Kanko

The Things I’ve Learned In 30 Years Of Living A Healthy Lifestyle

My life as a master chef is long behind me, but the passion for cooking, eating and shopping still remain my # 1 passion. Although I live the idealized life of a personal trainer, a bodybuilder and master athlete, if asked to choose between an eternity of exercise or eating I would choose the pleasure of good food.

My Love Of Food Began In The Early 1960’s…

…in my Mom’s small rowhouse kitchen where I would help her make cakes and prepare our nightly family meals. Although we were typical Philadelphia Irish Catholics on a small budget, mom always had the creativity to turn simple and sparse ingredients into imaginative and wonderful meals. Nothing fancy or “gourmet”, but not the usual “Irish fare” of canned vegetables and over cooked meats. She was always trying new recipes from the women’s magazines and newspapers as she still does today at our regular Sunday family dinners. The love and care she put into our food is my fondest memory of growing up and inspired me to appreciate the magic of cooking and sharing food.

By High School I Was 60 Pounds Overweight

My love of food and lack of exercise had caught up with me. I did the GRAPEFRUIT diet and lost 60 pounds in about 10 months and from that moment I was hooked on living a healthy lifestyle, vowing never to back to eating twinkies and Ho’s Ho’s again. I read a 1970’s popular diet book called “WHITE DEATH” – the first of many books about the dangers of flour and sugar in the diet. I started eating yogurt, granola and tiger milk energy bars- all of these things were considered oddities back then. I shunned fast food, watched reruns of Jack La Lanne and cooked healthy recipes from Rodale’s Prevention magazine. I became a runner and joined a NAUTILUS fitness center in 1978.

During College I Started A Catering Business

I cooked for others those fancy gourmet foods I secretly loved but avoided myself. I began to recognize that I had two distinct but opposing factions inside my brain – a Gourmet “foodie” and a disciplined athlete. Finding the balance between foodie and athlete is what my life has been about over the past 35 years. It has taken equally long to figure out how to make it all work. How can I have my cake and… you know the rest.

It Wasn’t Always Smooth Sailing

After college I went to culinary school and became a master chef, started a catering company and gained about 25 pounds. With daily food tastings, stress, and little time for exercise I found my self defaulting back to old habits and uncomfortably tight clothing, (although I hid it pretty well in my chef whites). Feeling burned out and fueled by the recession in the late 80’s I closed the catering business after 7 years and went on a quest to find a new career that combined my talents and passions.

I Found Personal Training In My 30’s

I figured out how to combine my culinary talents with my love of training. These are usually considered complete opposites but I wanted to help others enjoy the pleasure of the culinary world and lose fat and stay healthy. How can anybody live on a steady diet of Boneless chicken, plain broccoli, cottage cheese and brown rice? This was the regime of the dieting bodybuilder and professional dieter back then.

The Fit Foodie Is Born

From that point on I dedicated myself to training myself and then helping others to live a healthy and balanced life by eating delicious food and still looking lean and fat free. I have written 2 recipe books (The Fat To Muscle Challenge, and Good To Go – A Book Of Portable Foods), a book of lifestyle tips for men over 40, and I appear on local TV to do healthy cooking demonstrations, give regular seminars and workshops on how to eat well and abundantly without deprivation and bland, or boring food choices. My next book- The Midlife Body Makeover will outline my 35 years of experience into a compilation of effective fat loss strategies that are geared for the active baby boomer who loves to eat.

Note: In Part 2 of this series I will give you my Top Ten Nuggets of Wisdom distilled from the hundreds of clients I have worked with. Although I have numerous certifications in nutrition, personal training and coaching, nothing speaks truer than the results the clients have seen using the techniques, strategies and routines in the MIDLIFE BODY MAKEOVER PLAN.
Stay tuned for more!

Next Post- How To Have Your Cake And Eat It Too!

Limit Consumption Of Sugar, Flour And Processed Foods…

…to one moderate serving a day (even less if possible) The best time to eat starchy or processed foods without too much damage is right before or after a hard workout. Breakfast – the most important meal of the day, is also a good time have bread, or a sugar indulgence. It gives your body a fighting chance to burn it off throughout the day

Focus On Carbs With High Fiber

Eat as many vegetables as you like each day. Eat a salad as big as your head with a rainbow of vegetables. Fruit like berries, apples, pears and citrus provide great anti-oxidants and low calories. Fibrous starchy vegetable should be included – at least two servings each day. Beans, whole wheat cereals like shredded wheat, yams and lentils are good choices. Fiber and protein at every meal makes losing weight no big deal!

Eat Protein All Day

Proteins are the building blocks of life. All major body functions depend on dietary protein to keep you running at full tilt. Eat a half ( for inactive or 65+) to 1 gram of protein per pound of body weight per day. Spread it out over six small meals

Drink Water

Eliminate fruit juice and soda from your daily diet and drink as much flavored water as possible to keep your fat burning metabolism at it’s peak. Use sparingly – diet drinks – these sometimes create unnecessary carb cravings in some people. Try the natural fruit essence waters that contain no artificial sweetners.

Increase Consumption Of Good Fats

Fats are essential to a highly energized body and a fully functioning brain. The best sources are fatty fish- (salmon, herring,sardines ) flax seeds, sesame seeds, avocadoes, and carefully portioned nuts.

Eat Until Satisfied And Not Totally Full

Taste everything, Finish nothing! Follow the rule of half. Embrace all foods with pre set boundaries. Order small plates at restaurants and use portion pack foods whenever possible.

Adapt And Adjust…

…your eating habits and exercise rituals to your particular situation.
Strive to follow the rules 80% of the time. Life will always interfere with the other 20%. If plan A doesn’t work have a Plan B and a Plan C or D at the ready. Do what works for you using your best strengths and talents.

Schedule Extra Time On Your Calendar

Mark on your calendar or day timer when you will shop, prepare food and exercise. Also schedule in fun, leisure and time for loved ones, friends and family. Do shorter more intense exercise sessions to save time and maximize long lasting fat burning benefits. The best time to start is now. Remember every decision you make moves you closer to or away from your ideal goals and the life you wish to live.

Our photographers – darkpatator Darwin Bell joyosity woodleywonderworks TheBusyBrain net_efekt hoyasmeg Pink Sherbet Photography

Control Portions For Sustained Weight Loss

Portion sizes were much smaller in the past than they are today- (remember when a large soda wasn’t a half gallon?) With today’s portions sizes it’s easy to lose track of how much you are eating. To lose the weight the bottom line is controlling portions. In recent research suggests that portion control is the biggest predictor of successful weight loss. Control portions by learning to read nutrition labels, carefully measure out servings, eat a single helping, use smaller serving plates and resist the urge to clean your plate.

Pay Attention To Everything You Eat

Many people turn to food when they are bored or stressed out. Always ask my self, “Am I hungry?” – and if you’re not why are you headed for the pantry or fridge? Are you really motivated by hunger or are you bored, stressed out, sad or tired? Emotional eating can wreak havoc on a well planned weight management program. Keeping a food log and jotting down what you are feeling will help you identify emotions, monitor your food intake and hold yourself accountable.

Know Your Weight To Maintain Your Fat Loss

It’s also important to know how much you weigh. While it’s not advisable to become obsessive, people who maintain their weight loss do so by periodically checking themselves on the scale at least once a week. This way they are able to identify small changes and take appropriate and corrective action.

Turn Off The Television

Time spent watching TV is usually time spent being completely sedentary. You are burning a minimum amount of calories while eating maximum calorie snacks.Most people are mindless consuming high fat and high carbohydrate foods in quantities beyond what their bodies need. The successful losers on the national weight loss registry control list report no more than 10 hours of TV in a week.

Exercise Regularly To Keep The Weight Off

Fitness is a key to losing weight and keeping pounds off. 94% of the participants in the Weight Control registry did so by increasing their rate of physical activity. Most report walking at least an hour each day. For those that kept the weight off, exercise is crucial. This was evident because the participants who dropped out of the fitness programs ended up putting the pounds back on.

Why?

Because as you lose weight you lose muscle mass (unless you are strength training) and this also slows down the metabolism and makes it difficult to keep the weight off. Although cardiovascular exercise is important for burning calories, even more important is to do resistance strength training to help you preserve calorie burning lean muscle tissue which is the key to a high metabolism

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