Diet And Exercise: A Couple of Tips

Eating well is not that hard if it's done right.  Rather than shocking the body with a drastic cut in your food intake, it's much better to get your nutrition without the calories.  That way, the body isn't led to believe that there's a food shortage and it must batten down the hatches by storing fat.  

Social Eating!

One purpose of change in diet should be to get rid of any cravings you have for sweet and/or salty junk food.  Of course, this is very hard to accomplish if you've been eating such food your whole life, which most of us have done.  We know it's bad for us but our physical craving overcomes our knowledge that junk food is bad.  'A moment on the lips, a lifetime on the hips.'

Thus, are you tempted by bag of chips?  A bowl of candy?  A king size chocolate bar?  Fries?  The food spread at a Superbowl party?

If you are at home, you should be able to resist that after a proper fast.  If you're at a party or at a friend's house for a visit, it's much more difficult.  If you are a family gathering or BBQ, it's even more hard to say no!

Treat these events as your indulgence.  It can be like being a social drinker.  If you only drink alcohol at gatherings, treat junk foods the same way.  You can eat them when you're at a social event with other people but not when you're at home or on your own.

Don't do this at home!

The main point is not to deprive yourself of enjoyable food. Eat healthy but have the occasional not-so-healthy treat to satisfy your mental craving. This makes socializing all the more fun!

Here's another tip.  If you like to buy treats such as potato chips or ice cream, don't buy your favorite flavor.  That is, if you prefer salt and vinegar chips over barbecue, but barbecue.  If you would rather have vanilla ice cream over chocolate, then buy chocolate!   You'll still enjoy the chips or ice cream but you'll have less of it.  No need for a second helping!

Avoid or Use Moderation with 'White Foods'

These are mainly processed foods which should be avoided or eaten in moderation.

They include:

a) White bread and white flour

b) Sugar

c) Pasta

d) Dairy (in excess)

e) Processed white rice

Core Exercise

One reason I changed my diet was to reduce the paunch I had in my mid-section. It took 5 inches off that area but I also realized that I had to do core exercises. My workouts were mostly about strength training (bench press, bicep curls) with only a few sit-ups done as an afterthought.

Mistake!  Core is defined as 'a central and often foundational part usually distinct from the enveloping part'.  The core of the body's strength is the foundation of the strength of the legs and arms.

I have been doing various core workouts now, which can be difficult at first if you've neglected the core like I have.  It's get easier and you'll feel a lot better as you go along!  You can try the following 30-day ab challenge to get your core in shape.

Diet and exercise are the hallmarks of good health but they don't have to be such hard work that you give up after a short time.  Any exercise is better than nothing and a diet low on sugar and processed foods will do wonders for the body.  There are many diet books and resources but it's often common sense, moderation and a little effort that will go a long way to better, and soon optimal, health!

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Some Personal Weight Loss Tips

After dropping from 223 pounds to 207, it's been almost too much of a good thing! I can still do the same weights while I'm in training so the weight loss has not really involved muscle. It was more about the excess poundage lost, especially around the belly!

I've noticed some helpful things which assist in keeping the weight off.  It may not work for everyone but it's definitely not difficult and becomes easier with practice and habit.


1)  Associate Junk Food with Alcohol

That is, moderation.  Alcoholism is a disease but being a junkaholic also carries health risks.  If you drink a lot at home, that is a serious issue.  If you eat a lot of junk food at home, that is also a pretty serious health issue.  If you are only a social drinker, then treat eating the same way.

2) Whiten Your Teeth!

How does this work?  There are mouthwashes which promote teeth whitening and which you use inthe morning and in the evening.  So, brush your teeth and use the mouthwash after dinner. They often recommend not to eat after rinsing so this will help discourage late night snacking.

3) Drink a Glass of Water

If you have a non-hunger craving for junk food, drink a glass or two of water.  Your body should then associate these cravings with water.  It will also give you a replacement for the craving.

4) That Old Adage is True

Eat breakfast like a king, eat lunch like a prince, eat dinner like a pauper.  You will burn off breakfast during the day with your activities (and lunch as well).  If you eat a heavy dinner, your body won't have a chance to burn it off as you will sleeping instead of being physically active.   Plus, the digestion processs overnight will keep from you having a good night's sleep, especially if you eat a lot of meat before bed.

5) Avoid or Use Moderation with 'White Foods'

These are mainly processed foods which should be avoided or eaten in moderation.

They include:

a) White bread and white flour

b) Sugar

c) Pasta

d) Dairy (in excess)

e) Processed white rice

Yes, it's hard to avoid those dinner rolls or toasted white bread, as well as those bowls of spaghetti or Fettuccine Alfredo.  However, these 'white' foods are often overly processed and stripped of all their nutrients.  They taste wonderful, yes, but they'll fatten you up without any nutritional gain.  It is better at least to eat brown rice and whole wheat bread (skip the butter!).


There have been thousands of books and tips written about dieting and weight loss.  Often, it's just a mindset that can be overcome with some practice.  The results, however, are well worth it!

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Good Health Made Easier: Healthy Body, Healthy Mind

Good health is like success in life - it can be attained if you're willing to put in some work.  You can't make a million dollars by doing nothing so it stands to reason that you can't improve your health without some effort.

However, good health is a much easier goal than one million dollars (in most cases, of course).  The effort isn't that hard and here are some more tips that you can apply.

1) Sleep Well

Such an easy piece of advice that everyone knows they should do.  I have found that setting a routine each evening does wonders, no matter if bedtime is earlier or later than normal.  This includes no TV or computer for at least a half-hour before bed.  A book is a great way to encourage sleep as long as you're not reading a thriller or page-turner!

You should also listen to your body.  If you had a rough night's sleep and your body is asking for a nap during the day, then take it.  Animals have no problem napping during the day and many countries will have their afternoon siesta.  It's a very busy high-tech world world where many industries are 24/7 but our bodies have not evolved quickly enough to keep pace,  Make sure that you keep both mind and body sound with enough rest and sleep.

2) Keep Hydrated


Water is essential, obviously, but we don't drink enough of it.  Hunger is an obvious sensation but our thirst sensation is not as efficient and being thirsty means that you are dehydrated.  A good measure is to drink half your body weight in ounces every day.  This will keep you properly hydrated.

Of course, you can drink other beverages during the day besides water but make sure you avoid the processed drinks that contain a lot of sugar.  A can of soda may be mostly water but it also has a lot of sugar and artificial coloring. 

3) Eat Well

Millions of words have been printed about diet and what to eat in order to maintain a healthy lifestyle.  Everyone knows the basics: more fruits and vegetables, less processed food, no overindulging and so on.  They are easy to learn but hard to follow!  Here are some tips that are easy to follow and quite fun.

Eat brightly colored fruits and vegetables.  Eat more tropical fruit such as mango and papaya. When you go shopping, try to buy a different or exotic fruit or vegetable each time.  Buy the darkest color of a particular fruit.  That is, buy the reddest apples or leaf vegetables which are the darkest green (romaine or kale vs. iceberg lettuce).  Try to avoid white foods such as sugar, flour or rice because they have been processed.

A wonderful 'white' food is coconut, which is full of health benefits.  Organic coconut oil is a great way to consume healthy fats.  Try frying eggs in coconut oil - it's a lot better for you than butter or hydrogenated oil and it tastes great.  You can also keep hydrated by drinking coconut milk and coconut water.  Bring some of the tropics into your house and enjoy!

4) Exercise Well

Exercise doesn't have to mean following a regiment that will strain your body to the limit.  There are people who love their daily running or two hours of hot yoga but that doesn't mean that you have to do likewise.  Too much exercise is like too many calories and it adds undue stress to the body.  Instead, exercise 45 minutes to an hour, four times a week.

Of course, your own needs may vary, especially if you play organized sports.  I prefer to go at my own pace and work out hard if my body is up for it and easy if I'm feeling not quite there physically.  If  you have a home gym or treadmill/bike in the house, you can try this to keep up a regular workout.  Have a TV and DVD player in the room and watch as you exercise.  If you work out for an hour, then watch half a movie.  You'll be wanting to work out again to see how it turns out.  You can also get a TV series on DVD and watch one episode per workout.  If it's engrossing, then you'll be itching to do your workouts and watch the next episode!  Try a series like Lost and you'll have regular workouts for months. Many DVD's can be borrowed at the library or purchased for a low price at most department stores.

The main point is to make exercise fun and something to look forward to.  It can also include activties such as dancing, playing with your kids or simply taking a walk in the evening.  Our bodies weren't designed to sit of front of a computer or TV all the time.  As the adage goes, "Healthy body, healthy mind".


Stay healthy!




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