Looking for a healthier way to live

I found a great article I want to share with you. I added a few comments along the way. These are the same beliefs I have and I write about in all my blogs. The chef who wrote this is a typical full-time worker who squeezes in family time and a busy work schedule. The whole idea of 5 or 6 small meals a day is not a new concept. In some parts of the world this is the way they eat everyday. But because this country began as a country of mostly Europeans, we adopted their ways and in part we still do.

The three heavy meals per day really became popular as the population became more industrialized. As more and more of the population worked in factories and other types of production jobs, people got use to eating before and at mid-day and in the evening, after work and around the work schedule.

In the day when man was a nomad and traveled with the herds or like some spent their day's fishing, man would eat while on the move, eating more fruits, berries, root type vegetables, nuts and things they could find along the way. Man didn’t farm in those nomad times, but people did fish and most of the population lived around the shore of the seas and oceans.

I believe man started to do damage to himself or damage to his or her health when we fled to the cities for work. The industrial revolution that started in the 1800's in England would change our lifestyle forever. Today, I believe we realize what our lifestyle is doing to our health and we are looking for a better way.

Published on Health and Fitness website:

I'm a chef (and a mom). You might think that eating frequent meals wouldn’t be an issue.

I understand the concept: Five or six small meals a day takes the edge off your appetite, evens out blood sugar levels, and keeps your energy steady. But I confess: I don’t always eat this way.

Although my fitness trainer encourages me to eat healthy food every few hours, my meals usually look like this: coffee, a bit more coffee, lunch at 3 p.m., dinner at 9 p.m. I start over again the next morning.

When I decided to change this habit, I found that doing these five things helped:

Plan ahead. Five meals a day equals breakfast, lunch, dinner, and two snacks. To do this right, you need to plan what you’ll eat every day for each “meal.” And you need to schedule eating every 2 to 3 hours.

Stock up. Face it: You’re going to grab whatever food is closest. So stock up on veggies, fruit, healthy carbs, lean proteins, and low-fat dairy products such as milk, yogurt, and cottage cheese.

Go for taste. Choose snack foods that will sustain you and taste good. Remember, healthy food can be satisfying.

Whip up a smoothie. Blend fruit, milk, yogurt, and a little honey for a sweet, filling snack packed with vitamins, fiber, protein, and calcium. Combine carbs and protein to stay full longer. Try whole wheat toast with peanut butter or a hard-boiled egg; whole-grain pasta with olive oil and cheese; or oatmeal with fruit, milk, and honey. Or make yourself a big pot of soup (like my Tuscan chicken soup) to heat up for lunches or snacks.

Eat foods rich in antioxidants to help fight free radicals -- unstable oxygen molecules that contribute to the aging process. Antioxidants can be found in colorful vegetables and fruits like berries, beets, and tomatoes. For a balanced diet and to help you reduce your risk of developing cancer and heart disease, add at least five to nine servings of fruits and vegetables to your diet each day.

Olive oil is a tasty monounsaturated fat that may positively affect memory. A compound in extra-virgin olive oil called oleocanthol is a natural anti-inflammatory and produces effects similar to ibuprofen and other NSAIDs. One study of men showed that olive oil, especially extra-virgin, increased HDL, the good cholesterol that clears fat from blood vessel walls -- a condition known as atherosclerosis.

Berries are a great source of antioxidants. Strawberries, blueberries, and acai berries are just some examples of polyphenol-rich berries. These powerful compounds may help combat cancers and degenerative diseases of the brain. Frozen berries contain polyphenols, too. Check out the grocery store's freezer case and include berries in your diet year-round.

Top your salad with tuna or salmon instead of chicken. Fish has been called "brain food" because its fatty acids, DHA and EPA, are important to brain and nervous system development. Eating fish one to two times a week may also lower the risk of dementia. Omega-3 fats found in fatty fish can lower cholesterol and triglycerides. It can also help ease the inflammation that leads to atherosclerosis.

Add fiber-rich beans to your diet three to four times a week. Fiber may help lower blood pressure, improve cholesterol, prevent constipation, and help digestion. And because you feel full longer, eating a diet high in fiber can help you lose weight. Top a salad with chickpeas or use beans in place of meat in soups. Beans contain complex carbohydrates to help regulate glucose levels, which is important for people with diabetes.

Veggies contain fiber, phytonutrients, and loads of vitamins and minerals that may protect you from chronic diseases. Dark, leafy greens contain vitamin K for strong bones. Sweet potatoes and carrots contain vitamin A, which helps keep eyes and skin healthy and protects against infection. Studies suggest having a serving of tomatoes or tomato products every day may prevent the DNA damage associated with the development of prostate cancer.

People living near the Mediterranean regularly incorporate olive oil, fish, vegetables, whole grains, and an occasional glass of red wine into their meals. Instead of salt, they rely on spices and herbs to flavor their foods. This "Mediterranean diet" can be beneficial to heart health, can reduce the risks of mild memory impairment, and may ward off certain cancers.

Whether eaten whole or ground into paste, nuts are packed with cholesterol-free protein and other nutrients. Almonds are rich in vitamin E, an antioxidant that protects the body from cell damage and helps boosts the immune system. Pecans contain antioxidants. The unsaturated fats in walnuts can help reduce LDL and raise HDL cholesterol. But nuts aren't fat-free. One ounce of almonds -- about 24 nuts -- contains 160 calories. So eat nuts in moderation.

Drinking vitamin D-fortified beverages like milk helps increase calcium absorption. That's especially important for bone health. Vitamin D may also help reduce the risk of colon, breast, and prostate cancers. Eat yogurt with live cultures to aid digestion.

Eating whole grains can reduce your risk of certain cancers, type 2 diabetes, and heart disease. Choose whole-grain breads and pastas and brown or wild rice instead of white. Drop barley into soups or add plain oatmeal to meatloaf. Whole grains are minimally processed, so they retain more nutritional value. The fiber in whole grains helps prevent digestive problems such as constipation and diverticular disease.

Keeping off extra weight puts less pressure on your joints, less strain on your heart, and can reduce your risk of certain cancers. It gets tougher to do as metabolism slows and as you lose muscle with age. Select proteins like lean meats, tuna, or beans. Include vegetables, whole grains, and fruits. It takes more energy for your body to break down complex carbs, and the added fiber will help you feel fuller.

Sometimes as people age, it's difficult for them to keep weight on. You may have a harder time recovering from illness or injury if you're underweight. Eat three meals a day, with healthy snacks in between. Try whole milk instead of skim but limit your overall saturated fat to avoid high cholesterol. Eat the most calorie-heavy item in your meal first. If needed, add a meal supplement until you reach your desired weight.

The concept of small meals throughout the day made my weight loss easy and with almost no exercise, now I wish I had done more but with a hectic work schedule exercise for me was off and on as time promoted.

I found the trick to several small meals is planning. You have to stay less than 300 calories per meal, so at first it took a lot of research and making notes until I found 6 small meals that gave me enough nutrition for the energy I need and still stay under 1800 calories a day. The first meal was at 7 a.m., then 10, then 1 p.m., then 4 and finally 7p.m. I try never to eat the last two hours before bed. Now that schedule worked good for me, but some people are active till late in the evening and they might get hungry again, so hours have to be adjusted to your schedule.

I still follow the small meal plan even today and I'm not trying to lose weight, I just want to maintain and after your body is use to a different schedule you'll like it. I never have any of those problems caused by over-eating. I do pack my own food more than before so I'm not eating from the snack machine. But I can go to lunch with friends and have something small, but still healthy and not feel left out. At first you will be eating the same things over and over, but you can vary your diet by doing more research and trying new foods for the first time.

Dread The Gym? Your Not The Only One

This is an article from WEBMD, I made a few comments.

Want to hit the gym, but can't quite seem to make it there? Your schedule might not be the only reason. If you're feeling bored or self-conscious, afraid of injury, or just plain uncomfortable, there are solutions for all of those.                

1. “I’m too heavy for the gym.”

Maybe you think that people who go to the gym are already in shape. Not so! 

The first time I went it was late morning and I thought it was a hangout for Seniors. 

If you're afraid that people will judge your appearance, “remember that everyone is there to improve how they look and feel,” says Anika Christ, a program manager with Life Time Fitness. The first gym I joined was a 24 hour fitness center. They’re popular because not everyone likes to workout with the crowds. I like to visit a gym a few times before I commit. See for myself when it's slow and you can work the machines without waiting. I also like a gym with a pool. I like to swim on alternate days, you can’t do the treadmill or lift weights everyday. A gym membership can be beneficial if your new at this. A trainer can help you get started. You don’t need them forever, but they can help you get on the right track.

Try these ideas:

• Buddy up. To make yourself feel more comfortable, bring a friend with you.
• Pick your spot. Go for a machine that’s away from the action (and, perhaps, far from a mirror, if you don't want to see yourself while you're exercising), or nab a spot in the rear corner of a fitness class. Do whatever makes you feel at ease. You are in control.

Working out regularly can make you feel more confident. It's also a mood-booster. “One session at the gym can enhance your mood for up to 12 hours,” Christ says. It’s true, a good workout gets your engine running and can workout the aches and pains. You’ll feel like you accomplished something.

2. “I don’t know how to use the equipment.”

Never seen a kettlebell? Stumped by the settings on that rowing machine? That can feel intimidating.

Try this: Prep yourself ahead of time so you know what to expect.

“A quick online search will give you dozens of pictures, videos, and articles explaining the proper ways to use a piece of equipment or perform an exercise," says Aaron Maibach, a certified personal trainer in San Francisco.

If you still feel unsure once you start your workout, ask an employee or someone else who’s around for help. “Feeling lost in the gym happens to everyone,” Maibach says.

3. “I get so bored!”

Putting your head down, blasting your iPod, and focusing only on the exercise at hand is motivating for some people. For others, it’s not enough to beat boredom, says psychologist Patricia A. Farrell, PhD. Generally this happens to people who do the same machine for extended length of time. I can understand, I use a stationary bike for more then 30 minutes a day. I find a bike near a TV and I watch TV or sometimes read.

Try this: Shake up your routine. Try a group fitness classes -- from tai chi to Zumba -- most gyms offer. Yoga is popular now and you can usually find a beginner class if you go in the morning or after work.

"Working out with other people gives you camaraderie and pumps up your enthusiasm," Farrell says. "You get a sense of 'We're all in this together,' which eliminates the feeling of 'I have to do this alone.'" 

Try to smile while you're getting your sweat on: Smiling releases endorphins, the body’s feel-good chemicals, and lowers stress, according to a study from the University of California at Irvine.

4. “I don’t have anything to wear.”

Workout clothes can be super-tight, trendy, and expensive. But they don't have to be.

Try this: Choose an outfit that fits your shape now, not what you hope you’ll look like after you’ve been hitting the gym for 6 months, Christ says. 

Pants and a loose shirt are a good choice. Dark, solid colors will help you blend in. “Buy something comfortable that makes you feel confident,” Christ says. 

No need to make a huge investment. If you're working on weight loss, you may need to buy a smaller-sized outfit soon.

5. “I’m worried I’ll get hurt.”

Forget the old saying “no pain, no gain.” “Exercise shouldn’t be horrible and difficult,” says Erin McGill, director of training and design at the National Academy of Sports Medicine. 

If your last trip to the gym was torturous, you likely overshot your abilities, or your body alignment was off.

Try this: Sign up with a personal trainer who can show you the correct way to move and ease you into a program that’s right for your fitness level. Some gyms offer a complimentary session to new members.

If you’re working out on your own, remember: Less is more. “Quality of movement is far more important than doing X number of reps or spending X amount of time on the treadmill,” McGill says.

6. “Why should I even start? I’ll never stick with it.”

Thinking like this defeats you before you even step into the locker room. If you’re serious about losing weight, exercise is as important as your diet. 

“Many people assume they need to put in excessive hours at the gym and overcommit right from the get-go,” Christ says. “When you do too much too soon, you won’t be able to stick to it.” So take baby steps.

Try this: Exercise one time this week for no more than 30 minutes (and make it as fun as possible). Add another workout the following week, and slowly build in more sessions from there. 

Weight loss isn’t about going as hard and fast as you can, Christ says. “It’s about behavior change and building [good] habits.”

7. “I really hate the gym.”

You absolutely -- hands down, no doubt about it -- can’t bear the thought of going to the gym. So don't go. “You can accomplish plenty of goals outside the gym,” McGill says.

Try this: You still need to exercise, but you can pick where you do it. 

“Tennis, hiking, walking, and/or biking can all burn calories and help you get in shape," McGill says. "Think about what activity you like to do; then do it more."

Whatever you choose, don’t push yourself too hard. Overdoing exercise will just make you more likely to hate your workout.

Emotional Eating; What Help?

This is a great article about the number one biggest problem that causes over-eating.  

By Joy Manning, Reviewed by Melinda Ratini, DO, MS 

Does stress, anger, or sadness drive you to eat? Do you turn to food for comfort, or when you're bored? Many people do. If you often eat for emotional reasons instead of because you're physically hungry, that can be a problem.

Obeying the urge to eat more than you need is a sure-fire way to gain weight. It’s an even bigger problem if you already have health conditions like diabetes, obesity, or high blood pressure.

You can get back in control of your emotional eating. The surprising part is, it's not really about food at all.

You might not even realize you're doing it. One of the biggest clues: “Eating until you are uncomfortable and stuffed is a sure sign something is going on," psychologist Leslie Becker-Phelps, PhD, says.

Another clue: You're gaining weight and you don't know why. Don’t assume that it’s just that you’re getting older or slacking on the treadmill. Consider how you're doing emotionally, and whether that might be affecting your eating.

Foods That Help Tame Stress

“Self-compassion is the first step toward learning to comfort yourself in other ways." -- Leslie Becker Phelps, PhD

Be Kind to Yourself

Once you’ve realized this is happening, the first thing you should do is give yourself a break.

“Greater self-compassion is the first step toward learning to comfort yourself in other ways,” Becker-Phelps says. Beating yourself up over it only adds to your stress, which can lead to more emotional eating.

Next, pay attention to the thoughts and feelings you have before you eat. “The more aware you are of your inner experiences, the more you can choose how to cope with them,” Becker-Phelps says.

Seek Solutions

The solution to emotional eating is less about eating than it is about emotions.

You can start with a simple step. “Make a list of what is stressing you, and make a plan to take control of the situation,” New York psychologist Patricia Farrell, PhD, says.

If you can change the situation, go for it. If the problem is out of your control, you can manage the way you think about it. If you can notice your stress in the moment, you can choose how you respond, rather than reacting the way you have in the past.

Consider talking with a counselor so you can better understand what's going on with you and the best ways to handle it. Even a few sessions may help.

Press Pause

It helps to add a delay between the urge to eat and actually eating. That gives you time to check in with how you're feeling and why you want to eat.

When you get the urge to eat a cookie out of sadness or boredom, remember that you have the option to wait it out. “Saying to yourself ‘I’ll have it later’ gives the impulse time to pass,” Farrell says. Even if it doesn’t, successfully delaying the snack helps you feel more in control.

“Wear a rubber band around your wrist, and snap it whenever you reach for the jelly beans,” Farrell says. The snap is your cue to be mindful about what's about to happen.

Get Moving

When you’re tempted to snack for emotional reasons, try moving instead.

“Just walk in place for 10 minutes,” Farrell says. Even a quick burst of activity refreshes you, and moving is a proven stress-buster. You've replaced the urge to eat with something else.

Keep It Real

The truth is not all emotional eating is unhealthy. It’s normal and natural occasionally to eat to celebrate with friends or because you’re feeling blue. “It only becomes a problem when it is used frequently and even in the face of unhealthy consequences, such as medical issues,” Becker-Phelps says.

Some of us snack when we watch TV, that's not really hunger pains, your not hungry, your bored. Then others will snack or binge eat when their worried or depressed. This is something I wrote about a few months ago. If your going to lose weight you'll have to first realize what is causing your weight problem. That's the hardest part, admitting your problem and knowing what your doing wrong. After that you can working on making changes that will help you lose weight.

Is Sitting The New Smoking?

It depends who you talk to. I personally believe that when you sit for long periods of time you stop burning calories or at least slow down the process.
Now studies show that 8 hours of sitting, which applies mainly to office workers, is just as bad as smoking and to go a step farther, if you're not exercising that also is just as bad for your health as smoking is.

When you see someone smoking, you might question “Why would you do that to yourself when you know it could kill you?” Do you react the same way when you know someone doesn’t exercise? You should. Not exercising is a problem that effect everyone in America because we have lost the need to walk. Walking is the exercise that will help all that ails you. It gets your blood pumping and good circulation is key to good health.

You wouldn’t dream of smoking (and if you do smoke, you’re likely trying to quit), so why poison yourself with inactivity? But many of us do. Nearly 80% of us don’t get the recommended amount of exercise. Many experts agree the inactivity epidemic is more concerning than the obesity epidemic. Far more people are inactive then obese, but because inactivity doesn't cause cancer then it isn't as important. 

The benefits of exercise are numerous and irrefutable. It helps prevent heart disease, diabetes, breast and colon cancer, dementia, depression, and more. If you exercise, chances are you’ll live a longer, healthier life. Period.

What’s so powerful about exercise? Take heart disease, for example. Heart disease is associated with inflammation in the body. Exercise is a natural inflammation fighter. When you move, your muscles send out anti-inflammatory chemicals.

Also, every time you get up and move, your blood sugar, cholesterol, and triglycerides improve. When you sit down, they get worse. It’s just about moving more. Most of us remember our grandparents and maybe they lived into their 90's, but in their generation they walked a lot more and did more physical work and probably had a lot less stress. More physical activity and less stress, maybe that's the secret to a long, happy life.

If you’re not active now, I’m sure it sounds overwhelming to start an exercise program. The good news is you can see health benefits with even a small amount of activity. Even taking a daily 5 minute walk around the office will improve your health. Slowly build up from there.

Ultimately, you want your goal to be 30 minutes at least 5 days a week of moderate exercise. We’re talking about a brisk walk– hard enough that you can talk comfortably but not able to sing. But take your time getting there. Throw in resistance exercises a couple of days a week, and you’re on track.

If you’ve tried exercise before and didn’t lose weight, don’t be discouraged. You are still getting health benefits even if you’re not shedding weight. If you’re overweight but active and fit, you can expect to live as long and healthy as someone who is normal weight and fit. Even if you’re obese, being active helps you live a longer, healthier life than a normal weight person who isn’t active. Losing weight is more about diet, so even if your active and fit, you're not going to lose weight until you change your diet. Increasing your physical activity will make you a healthier person and losing weight will even make you healthier. I'm 70 years old and I don't take medications. My Doctor said I'm very healthy for my age, keep it up.

Think you’re too old for it to matter? Hardly. Regardless of your age, getting active has enormous benefits even in your 80s and beyond. We’re not just talking about living longer, but living better with a higher quality of life.

As British-American anthropologist Ashley Montagu once said, “The idea is to die young as late as possible.”

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Affordable Coverage for Weight Loss

Affordable Care Act: Coverage for Weight Loss

Need to lose weight? You’re not alone. Talk to your doctor. You may be able to get free help through your health care plan under the Affordable Care Act.

Most health insurance plans, including all plans purchased through the Marketplace, now include obesity screening and counseling, with no copays or deductibles. When you go in for a physical, your doctor will usually check your weight and height. With those numbers, he or she can figure out your body mass index, or BMI. A BMI of 25 or higher is overweight. A BMI of 30 or more is obese.
People who are obese are more likely to get serious health problems such as heart disease, diabetes, and some cancers. Losing weight can lower your chances of getting any of those.

If your doctor finds that you fit the medical guidelines for obesity, you may get counseling sessions on diet and weight reduction. This may include one-on-one meetings, or you may get weight loss advice and support in a group such as Weight Watchers. Check with your insurance plan for more information.

The counseling sessions can help you change any unhealthy eating and exercise habits. That, in turn, can help you lose weight and lower the chance of health problems.

Under the Affordable Care Act, there is no exact definition of what obesity counseling must include. Coverage varies from plan to plan, so call your insurer to see what your policy will cover. If you get insurance through your job, you can also call your human resources department to check.

To help you get back to a healthy weight, your doctor may suggest a diet and exercise program. Most people will want to eat lots of fruits and vegetables, whole grains, and low-fat dairy products. Choose lean meats and foods that are low in unhealthy fats, cholesterol, and added sugars. Exercise helps, too. Work your way up to 30 minutes most days.

If you have a lot of weight to lose, your doctor may suggest medication or surgery. The Affordable Care Act does not require health plans, including those purchased through the Marketplace, to cover this, but some do. Check your plan to see what’s available to you.

Why Do We Get Fat?

Food cravings are one big reason for being overweight. Everyone has food cravings and the food industry is making millions off us. I was in Walmart yesterday to pick up some bottled water and I really believe there was more shelf space devoted to snacks and drinks then groceries. Then you add the frozen processed foods and all the candy and is it any wonder that we have an overweight population.

O.K., we do need snacks, but what can I buy that's healthy? What if you had a go-to salty/crunchy food that you could turn to in these instances that was actually healthy for you and your waistline?  Well you do...Almonds!

Almonds are loaded with healthy fats and protein that will keep you feeling full for hours, making them a terrific fat-burning snack to scratch that salty/crunchy craving itch. But I go one step further and buy salted mixed nuts. All nuts have good properties. Different nuts are rich in different vitamins and minerals so you don't have to skip any. I like a hand full in the afternoon and that kills the cravings until dinner. Remember just one hand full, the amount that will fill your palm. Nuts have calories and you can kill your diet by eating too much. 

And here's another tip (after all, two tips are better than one):  While almonds are great, it's easy to overeat almost any food when eating straight out of the container.  In fact, research shows that you will eat on average two to three times MORE of a food when eating out of the container, than if you pre-portion your food out into a bowl.

For almonds, a 2 ounces (the typical serving size) is the perfect amount to set aside for a great fat-burning snack that will satisfy your cravings while holding you over until your next main meal.

Nuts, fruit including dry fruit that has no sugar added, seeds or some veggies like baby carrot are all good snacks, avoid the dips. 

The point is that you can have healthy snacks. Losing weight doesn't mean starving.  I just changed  what I eat. So we covered snacks and that's a big part of your calorie intake, but drinks also count for almost as many calories as snacks. People will often forget about the calories in snacks and drinks because they don't think those calories are enough to count. But the truth is that snacks and drinks throughout the day will add up to more calories then your meals. 

If you start your morning at the coffee shop where you might order a Latte and then add sugar, you might be drinking 300 calories or maybe 600 depending on the size. If you drink plain coffee at work and put cream and sugar you might be drinking 100 calories and if you grab one of those donuts in the break room you might be taking a "500 calorie coffee break". It's now about 10 am you had no breakfast, just the Latte and your coffee break and your already consumed more then half your calories for the day. 

A person should only consume about 1500 to 1800 calories a day depending on your weight. Now if you switch to drinking soda, they're about 200 calories a can unless your drinking a diet drink with zero calories. If your drinking a zero calorie can of soda you have to deal with the chemicals. And you might say "so what", "chemical are in everything anyway". Your right,but if your trying to lose weight, chemicals will affect your metabolism which is the bodies way of burning fat and if you slow down your metabolism your not burning fat, your just storing fat from the food your eating. 

So if you want to lose weight you have to start by changing what you eat. Start to eat natural foods, eat fresh, no processed foods, processed foods are foods that are pre-made and ready to eat, like the foods in restaurants and the foods in the frozen food section of the supermarket, no added sugar or salt, salt in foods adds to water retention and will cause high blood pressure. No enriched flour, including enriched wheat, it's as bad for you as sugar. 

Until you get back to a healthy weight you should make your own meals and brown bag lunch. One more tip "if you want to lose weight don't skip breakfast". For those who don't eat breakfast, have a protein shake. You need the protein first thing in the morning, the first hour your up.

Done of this is difficult, there are hundreds of websites that can help you. You have to want to change.

Why Should I Lose Weight?

We all lose weight for different reasons. Some lose weight for health reasons, your doctor is pushing you. Maybe like me your spouse is pushing you. Maybe you feel funny at work because your co-workers stare, talk behind your back. Or maybe you just want to wear the same clothes others wear.

I lost weight because I became out of shape, out of breath when I was working outside, in the garage or mowing the lawn or just vacuuming carpet in the house. My clothes didn't fit I had to buy pants with a 38 inch waist, and then finally I said "stop". I have to stop this insane way of over indulging. That's exactly what was happening. I was in my 30's and owned a restaurant that was doing well. Success was going to my head, and all I thought about was the business and shopping for things I wanted but couldn't afford before.

My wife was power walking everyday and wanted me to join her, but I always had an excuse. I stayed at the restaurant about 14 hours a day. I'd take some Sunday's off, when I'd spend time with the kids or relatives; maybe walk thru the mall and do some shopping. My wife was the one that pushed me into exercising. We joined a local health club with all the equipment, pool, steam, sauna, track and aerobics classes. My wife probably made more use of the gym than I did. She did get me interested in Racquetball. We played about 4 times a week and then slowly I got more interested in the other things in the health club. The club opened at 6 a.m. so we could go before work.

Even after several months of this routine of 30 minutes of racquetball and then using hand weights for another 20 minutes, I hadn't lost much weight. By this time I had sold the restaurant and had bought a different business that didn't involve food. I worked less hours and had more time for the gym but I still battled the weight problem. I had lost about 20 pounds over the past couple of years but was still way to heavy. My wife wanted me to change my diet, eat less, eat more greens and less meat. Reluctantly I was changing but with little results. Now that I think back I was still rewarding myself. Drinking many high calorie drinks during the day. I wasn't counting calories and I snacking too much. I know that snacking and store bought drinks can add 1000's of calories a day. I was only counting the food at meals and thought I was doing good, and that's what happens when your not serious about losing weight.

I remember my mother smoked a few cigarettes a day, and even after my Mom and Dad had quit, when my Mom was at work she was smoking. When she was around smokers then she would smoke. The same thing happens to over-eaters. When they are around others who over-eat, for example, a man or women who are doing fine at home following their diet, but at work their tempted with the snacks in the lunch room and the sodas they keep in the frig. When everyone else does it, then you thing that a little bite isn't going to hurt.

You get home after work and eat a meal with the family and all that food is a temptation and you consume too many calories; then we all do this; at night we pull out the snacks, now your over your calorie count for the day and your not active enough at night to burn those calories and you gain weight.

There are people, and I was one, that had been over eating most of their lives, and when I was young I burned all those calories, but with age comes a slower metabolism. You just don't burn as many calories a day as you use to. That's when most of us start to gain weight because we are still eating the same amount and we’re less active.

If you want to feel healthier, feel like you did when you were in your prime, you want to get back to the weight you were when you got out of school. Usually that's when people are the healthiest. They're not taking any prescriptions, they're at their normal body weight. They don't have the opportunity to snack all day when their in school and they get exercise. Most people remember school years as some of the happiest times of their lives. I guess I remember those years as a time when I was in my best physical condition.

Now I thing I've returned to that time. I lost 50 pounds since those restaurant years, I weigh the same as I did in high school but I have lost some muscle and strength which is natural so I still watch my calories, but not as close. I've keep the weight off for a few years now and I don't want any of it back. I hate this phrase but I'm going to use it, " I feel great for my age", I feel like I'm 40 again and I don't ever want to go back to feeling tired and bloated.

I know for me the whole secret to feeling better and looking better was to lose the weight. I don't have to take any prescription drugs I can eat anything in moderation, but I know about 1800 calories is my daily limit. When I go over, I'll gain weight. But there are more reasons for losing weight, serious health reasons.

Obesity still looms large in the United States but the scale's relentless climb may have leveled off, according to the latest results of a U.S. Centers for Disease Control and Prevention study, one-third of adults and 17 percent of children and teens, are obese, said CDC researchers who focused on more than 9,000 adults and children in 2011-2012 and compared them to five previous obesity analyses dating back to 2003-04."We found overall that there was no change in youth or adults," said study author and epidemiologist Cynthia Ogden. But within specific age groups, weight shifts were apparent. More older women are obese, but very young children seem to be slimming down.

One specialist in childhood obesity was pleased with the overall findings. "I tend to be an optimist. The fact that we are seeing a leveling off is actually a good thing," said Dr. Sara Lappe, a pediatrician at Cleveland Clinic Children's who specializes in childhood obesity. Obesity in adults is defined as a body mass index (BMI) of 30 or above. BMI is a calculation of body fat based on height and weight. A 5-foot 9-inch adult who weighs 203 pounds has a BMI of 30 and is considered obese, for example. Obesity in kids is defined as a child who has a BMI at or above the 95th percentile for children of the same age and sex. Ogden said the results for preschool-age children are a bright spot in the findings. "We found among preschoolers, 2- to 5-year-olds, there was a significant decrease in obesity," Ogden said. Prevalence of obesity in children that age dipped from 14 percent in 2003-2004 to about 8 percent in 2011-2012, she noted. Young parents want to see their kids healthier.

Overall, more than two-thirds of adults are either overweight or obese, and more than 6 percent are extremely obese.There hasn't been a big impact on prevalence in the last eight years, but at least there's a leveling off, said obesity expert Dr. William Yancy, an associate professor of medicine at Duke University Medical Center in Durham, N.C."There are a bunch of competing factors that make it hard for people to manage their weight," Yancy said. "Genetics are involved, chemicals in foods and the environment may be involved. Clearly, the food environment stimulates us to eat more and more higher-calorie foods, and our environment also encourages us not to be active. Those factors make it really difficult to maintain a healthy weight, he said. "I liken it to how difficult it is to get people to stop smoking," said Yancy. "People have to eat but they don't have to smoke, and there's a lot of controversy about what's a healthy food and what's not," Yancy said.

The word “Obesity” is used a lot today and to put that in easier terms to understand, when your BMI goes over 30, your obese. “O.K., and why is that important?” Because that’s the point when the amount of body fat reaches 30% of your body mass. And that’s important because science believes that at this point your body is spending too much of your available energy trying to maintain your fat. Stored body fat is totally non-productive. It does nothing to make your body work, yet your body has to use it’s energy to keep stored fat alive. Some stored fat is necessary but your BMI should be below 15. A number of medical problems can be contributed to being overweight and I’m sure you’ve heard them all, and it’s all true, but the only one you need to remember is that being overweight shortens your life.

You decide for yourself, "How bad do you want to lose weight?”