This Is The Time

Normally, we all have reasons not to exercise and not to follow our diets. But now with this virus pandemic keeping us from our normal routine we need to take time to make the changes necessary for a healthier lifestyle. We don't have to put this off any longer. Now is the time to stop those old habits of eating the wrong things. Eating out too much and never have enough time to exercise.

You Tube has hundreds of exercise videos all free to help you get moving. You don't need money to exercise. You don't need to buy anything. There are exercise programs for everyone no matter what physical condition or age. Believe me, that even those people who live in an assisted living facility all exercise every day.

The internet has all the help anyone needs. Sites like WebMD, Medicinenet.com, health.gov, and several others, just do a search with your browser, extensive information is available on anything "health".This is the time to get in shape.

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.

Do You Want To Be Thin?

Some people believe "if I just lose a little weight, I can be thin too". Well, I never found it that easy. I guess I learned the hard way. I was always a little heavy. Even back in High School, I was what my family called chubby. After I finished school I worked as a truck driver unloading the truck by hand at every stop I made, usually about 40 stops a day. After about 5 years I changed to a construction worker. I did heavy construction, steel, and concrete for bridges and tunnels, the money was better and I had a family to think about.

Both the jobs were hard work and I lost about 10 pounds without trying. I was just burning several thousand calories a day. I was 6 foot tall and weighed about 172. After I left construction and bought a small business, I started to gain weight. I was 32 years old and the next 5 years following I gained about 30 pounds, and before I was 40, I weighed about 220 pounds.

Everyone I knew had noticed and I started to feel self-conscious.  I knew I had to lose weight. I had settled into a lifestyle of self-indulgence. Finally, I joined a Health Club. It was a complete gym with machines, running track, aerobics classes, a separate room for weight lifters, a pool, jacuzzi, steam room and expansive locker room with towels provided.

I did get plenty of exercise but I didn't lose much weight and after a few years, I stopped going. Like most people I was pretty discouraged throughout my 40's and then after I sold my business, I finally got serious about losing weight.

So the reason I'm writing about myself is because I want you to know that my battle with my weight went on for more than 20 years. But I did win the battle because I never quit. I weight 165 today after more than 30 years of trying to lose weight. I reached my goal now and just work on maintaining my weight. And even maintaining is a battle, an everyday battle of watching my calories and exercising. I have no regrets, the exercise has made me a healthier person and staying thin in my senior years lets me be active. I ride a bike, swim, walk a lot, I do yoga and weight train twice a week.

Being thin can be challenging, for some people it comes easy. They're born with the right genes and they can process food without absorbing the fat. Others like me have to work at it. But if I would have taken some advice when I was younger it might have been easier.

I always thought I could do it the easy way. "I'll diet for a few weeks and I'll be thin and ready for the summer." That was a pipe dream, it never happened. Sure, it's easy to drop 5 or 10 pounds, but in a couple weeks, it comes right back. I wasn't serious about my weight, oh sure I wanted to lose weight, but doing what was necessary never happened.

I didn't get serious until I started to feel sluggish, I was tired in the afternoon, my joints started to ache and walking became a chore. My whole adult life I was in denial about my weight and maybe that was because it didn't bother me to be overweight. Then you get older and you start to feel the effects of carrying around the extra pounds, but your still in denial and think the aches and pains are because you're getting older but it's not, it's from carrying around the extra weight and because you aren't active enough it's getting harder to carry the extra weight and your heart is starting to strain under the extra work it has to do.

I think I wrote about this before, but being a little overweight isn't going to keep you from living a healthy life. You can be just as healthy as a thin person if you do regular exercise. If you're not exercising your heart will wear down from the extra strain. Extra weight causes extra strain on your heart and at the later years of middle age your heart can start to give you trouble. So actually, if you're an overweight person, exercise is more important.

Carrying extra fat especially in the waistline is the hardest fat to lose,  and it's the most dangerous to your heart. I don't really understand why, but most of us start to put on the extra pounds in our thirties and forties. Like me, though, we don't work at losing it until it starts to cause problems. By that time, you can lose the ambition to lose fat and that's probably why you see so many seniors overweight.

If you truly want to be thin, you want to do something about it when you're young enough to have the motivation to make the hard choices and get into the exercise routine before it becomes too hard on your body. It's only recently that studies have shown us that extra inches around your waist will shorten your life. The bigger your waist, the shorter your life. Do something about your weight now, while you still have the motivation.

I know I wrote mostly about exercise today but the mistake I made was the diet. I thought exercise was all I had to do. If you don't eat the foods to lose weight, you can exercise half a day every day and nothing will happen. You can't exercise away a bad diet.

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. 

Are You Staying Home?

I'm one of those staying home and for me it's tuff staying away from the kitchen. I'm on a maintaining diet and while it's pretty easy for me because my wife and I both eat the same thing. When there's only two in the house we just don't buy the wrong things.

Many of our neighbors and several of my readers are not in the same situation. When there's 3 or 4 people living under the same roof, maybe it's your kids, maybe it's your parents, the diets will vary. I understand that cooking a meal will be challenging. I you're staying at home now because of the virus, this is the time to concentrate on making the changes in the household's diet to accommodate everyone.

Use your time wisely and by using the internet you should be able to create a menu that is healthy for everyone and for those weight loss people, you don't have to eat some of every dish on the table. You know what you should be eating and those foods like meat and vegetables should always be on the table. Have a variety of vegetables prepared so there's something for everyone. And if your the one on a diet, half your plate should be vegetables, one quarter meat, and one quarter rice or something similar.

Because my wife and I are pretty much house bound, we only eat one meal a day. I start the day with plain Greek Yogurt with frozen blueberries. We eat our main meal about 2 pm. At 6 pm I usually eat something lite like a protein shake or an apple.

One of the big challenges now is finding food that you want to buy. Most of the things on the shelves are the things other people don't want. Looking for the right foods can be a real time consuming and here's where it will take some work on your part to try and create healthy meals with the food you can find. 

If you're feeding kids remember peanut butter, milk (any milk ever chocolate milk), tuna fish, bread, and fruit (fresh or frozen). Kids love sandwiches and for a hot meal, hamburgers and chips. I wouldn't buy ice cream. Make jello if they want something sweet. You can add a can of pineapple or dice up an apple.

I would try and keep everyones diet as simple as possible using the least amount of money possible. Being house bound might last a while. Good Luck, try and stay busy and stay out of the kitchen as much 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. 

Stay Healthy

This is not the kind of post I usually write, but we are not in ordinary times. We are all trying to stay safe from the "virus". The outlook is pretty bleak in the near future but things will get better this summer. 

we have a new uptick in virus cases after Christmas and that was to be expected. 

Meanwhile, we have to try and stay safe. Even if the outbreak tapers off this summer I think we should expect a "new normal". What was normal just a few months ago might not be a reality a year from now.
This might not be the time to worry about your weight. It will take care of itself for now. I know it's a temptation to eat when you spend all day in the kitchen, but if you're not working or going to work take the opportunity to get outside and walk. I walk twice a day now just because I have more free time and I'm tired of watching TV.

YouTube has dozens of exercise videos so take advantage when you have free time. We are all looking for something to do and you will start to get cabin fever because humans can't just hibernate like bears.

This might be a good time to work on a new diet plan. Change your eating habits and get healthy. Avoid junk food and buy more fruit. Stay away from sugar and any foods with sugar. You don't have to starve yourself, just eat better food and you won't be hungry.

If you really want to lose your body fat then 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 $3.99. 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, bn.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. 

Is Salmon Good For A Weight Loss Diet

Read this blog from one of my favorite blog writers. 

By Lisa Lillien, a.k.a. Hungry Girl 

Salmon is often touted as a healthy fish to add to your diet. But does that mean it’s good for weight loss? I’m Hungry Girl Lisa Lillien, and I’m investigating the claim that salmon can help you drop pounds.

Let’s start with an overview of the claims about salmon as a weight loss tool.

One common claim is that salmon's omega-3 fatty acids can help you lose weight. Omega-3s are known to stimulate leptin production in the body.

And leptin, a protein hormone, has been shown to regulate appetite and metabolism. This study found that when leptin levels fall, signals are sent to the brain to increase feeding and burn fewer calories; but when they rise again, the signals are reversed. And monounsaturated fats, in general, have been shown to aid weight loss.

The fish is also packed with protein, a nutrient that’s linked to weight loss. One study found that a high-protein diet can be a metabolism booster, and this study revealed the positive effects of protein on appetite suppression. 

(Another food that’s full of protein and good for weight loss? Almonds!)

Here’s my take on the claims:

Salmon doesn’t have magical fat-burning properties, but it’s definitely a smarter choice than a lot of other foods. All the protein and healthy fats will help fill you up and keep you satisfied. I’m a big believer in eating lots of protein when you’re trying to lose weight!

But it’s important to watch your portions when you’re chowing down on salmon because the calories add up fast. Depending on the variety, a 4-oz. serving of salmon has 215-260 calories and 10-15g fat. Keep in mind, most restaurants serve portions that are twice as large. So keep your eye on the amount you eat, and keep any sauces or toppings on the light side or skip them completely.

A squeeze of lemon is all it needs! And pair it with steamed veggies or another low-calorie side. 

Create a scoopable salad. Sometimes, you need a break from chicken and tuna salads. Replace ‘em with canned or pouched salmon! Try StarKist Salmon Creations — portion-controlled and delicious. Or mix plain flaked salmon with fat-free Greek yogurt, creamy Dijon mustard, and a squirt of lemon juice; then mix in some chopped cucumber, red onion, and capers. Season to taste, and serve over greens. YUM!

Throw it on the grill. There’s nothing better than a perfectly grilled piece of salmon. 

Overall, seafood is a better choice than meat. You can get protein from many different sources, you don't need to eat meat every day.

I write several blogs and e-books, check out some of my other sites.

idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com
blogonweight.blogspot.com

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.

Lack Of Exercise Is Second Only To Smoking

Poor physical fitness ranks right behind smoking as leading risk factors for an early death, new long-term research suggests.

By Maureen Salamon
HealthDay Reporter

This post verifies my views on increasing your activity. At some point, people need to take their health seriously. After you lose the ability to exercise and make a change in your life, coming back will become very difficult.

Latest Prevention & Wellness News

Analyzing nearly 800 men starting at midlife, Swedish scientists also found that each measurable increase in fitness levels translated into a 21 percent lower risk of death over 45 years of follow-up.

"Fitness in middle age is of importance for mortality risk for several decades," said study author Per Ladenvall, at the University of Gothenburg. "Persons with low fitness are associated with an increased mortality risk throughout life.""Smoking was the risk factor that was [most strongly] associated with mortality," Ladenvall added. "We were somewhat surprised that the effect of aerobic capacity was even more pronounced than that of high cholesterol and high blood pressure.

"Heart problems caused by narrowed heart arteries, also known as ischemic heart disease, is the most common cause of death worldwide, according to the World Health Organization.

Using exercise testing, which is traditionally used to diagnose ischemic heart disease, the study authors set out to determine the impact of physical fitness on early death from all causes. They also looked at established risk factors of heart disease such as smoking, high cholesterol, and high blood pressure.

The new research analyzed 792 men born in 1913 who performed an exercise test in 1967, at 54 years of age. More than 650 of the healthiest men also did an exercise test measuring maximal oxygen uptake, called VO2 max. The higher a person's VO2 max measurement, the more physically fit they are.

Tracking the men and using information from several physical exams in intervening years, the researchers obtained data on deaths from all causes. To determine the association between predicted VO2 max (physical fitness) and death, study participants were divided into three groups ranging from low to high VO2 max.

Each increase in predicted VO2 max (physical fitness) levels was linked with a 21 percent lower risk of death over 45 years of follow-up, even after adjusting for other risk factors such as smoking, blood pressure, and cholesterol levels.

U.S. cardiologists agreed with Ladenvall that the study's long follow-up period strengthens the value of the findings.

But how much exercise is enough to lower a person's risk factors for dying earlier?

This question wasn't addressed in the study, Ladenvall said, "but on a general note, the amount of exercise needed to increase fitness is dependent on the baseline fitness in that individual."

"In people with low fitness, even small increases in activity levels can have beneficial effects," he said.

"It doesn't have to be fast, and people don't have to go out and run marathons," Weintraub said. "We need to think of something on the order of 30 minutes to an hour a day of activity. Get home from work and go for a walk. There's evidence that more activity is better up to a point, but any activity is good."

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. 

Can We Stop Aging

Science tells us that what we call “aging” occurs with age, but not simply because of age. 
The stiffening of the blood vessels and the decline of brain function associated with getting older are affected by what we eat and how much we exercise. If we follow the lifestyle habits associated with slower cardiovascular and brain aging, can we extend lifespan and healthspan? Advances in nutritional science have taught us that eating the right foods enables weight loss and helps to prevent heart disease, cancer, and diabetes.

Consider  what happened to a friend of mine  when he made radical changes to the way he eats.
When he was 60 years old, he could not walk a city block without feeling pressure in his chest. Yet, as a gift to himself for his 68thbirthday, he celebrated with a brisk run-up and down the rolling hills of Central Park in New York City.

  What enabled him to achieve such a feat?  As I like to say, the road to good health is as close as the end of your fork.

He began eating primarily nutrient-rich, whole foods:  greens and other colorful vegetables, beans, fresh fruits, nuts, seeds and whole grains. He minimized meat, eggs and dairy and eliminated added sugars, oils, white flour, white rice and processed foods.  In doing so, he reduced the number of calories he consumed while simultaneously increasing the amount of micronutrients (vitamins, minerals, and phytochemicals) and fiber he ingests. I coined the word Nutritarian to describe this longevity-promoting style of eating, that is nutrient-dense and plant rich.

Paul usually ate a huge salad with raw onions and shredded cruciferous vegetables for lunch with a great tasting  nut-based dressing. He also ate beans or lentils in a vegetable-based soup or stew each day. He included three fruits each day, making especially sure to eat berries, pomegranate, cherries, plums, and oranges.

He ate raw nuts and seeds between meals, with a special emphasis on walnuts, hemp, flax and chia seeds, all of which are high in omega-3 fatty acids. And he also made sure to eat a double-size serving of steamed greens at dinner, often adding  mushrooms and onions.

Though eating  nutrient-rich food is critically important, it is not the only factor that determines good health. For example, Vitamin D, vitamin B12, and proper omega-3 intake are important for optimal health, as well as  limiting sodium and high glycemic carbohydrates.

You may be surprised by how your body can heal itself  by simply eating right and getting exercise. 
You may also be amazed that your taste improves as you start to eat healthier, that you actually get more pleasure from eating and you can eat generous portions of great tasting healthy dishes.  Some people would say that they could never give up the processed food they crave. But you need to know that rejecting these foods is a mere temporary loss. What you gain is the highest level of energy and good health you ever had. If you were searching for the Fountain of Youth, you certainly found it. As he told people who asked him how he felt on his 68th birthday, “I honestly feel – no joking, no exaggeration – that I am only at the halfway point of my life.”  The facts are the same dietary portfolio that protects your heart also protects your brain from aging and prevents cancer.

We now know a lot about the factors associated with longevity. 

Studies of calorie restriction in animals have given us information about the cellular signaling pathways associated with longevity, and we can turn on those same genes and signaling pathways with our dietary and lifestyle habits.  

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.