RE-POST EAT WELL - LIVE WELL

People are always commenting to me about how fit I am and that I always look like I am happy.  I tell them thank you and yes I am (happy).  Without a doubt, one of the keys is this simple lifestyle plan that I incorporated into my everyday life some eighteen (18) months ago.  So, I decided that with spring now in full swing that it is time to re-post the blog entry that got this whole TIPS FROM A MAN thing kicked off.  It is tempting to make a few tweaks to the original post, but I am going to resist and let the post work its magic just as it is.  Why mess with success?  The four individuals referred to in the post have all successfully kept off the weight they initially lost.  How many fad diets can make that claim?  So here is a TIP FROM A MAN... please, start following these simple guidelines today.  By the time you hit the lake in July you can probably be down 10 - 20 pounds or more and will feel better and have an improved outlook on life.  I'm so excited for you that I am going to work out an additional 15 minutes tonight in your honor!

Enjoy life.

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EAT WELL - LIVE WELL - (originally posted March 2012)

If your weight is in check and you are physically stronger and have more stamina, you are not just living but you are ALIVE! Alive to do what you love to do. Live life to its fullest. Play golf, tennis, ski, hike, do anything you want. Here is the truth - if you are over weight, chances are you don’t like the way you look and chances are you don’t feel great about yourself and the FACT is you are risking your health.

Here’s my story. I’m a 52 year old man.  Most people would not have considered me to be over weight but when I was at the lake last summer I didn’t like what I saw. I wore a tee shirt with my swimsuit all week. After that humbling and embarrassing experience, I decided to do something. Being honest with myself, here is what I knew: 1) If I tried to go hungry, it wouldn’t last. 2) If the food tasted bland, it wouldn’t last. 3) If the exercise was too rigorous, it wouldn’t last. 4) If it cost a bunch of money, it wouldn’t last. So after much research here is what I came up with:

EATING

Cut way back on simple starches (breads, pastas, potatoes, chips, etc.).

Cut way back on simple sugars (candy, cookies, sodas, etc.).

Cut way back on dairy products (cheese, milk, butter, etc).

Cut out fruit juices

Eat more fresh vegetables

Eat more fresh fruit

Eat more green salads

Eat more lean protein (fish, chicken breast, 6 oz. portion of steak, etc).

Eat two snacks each day between meals (nuts, fresh fruit, protein bars, etc.).

Drink significantly more water (16 oz with each meal and snack)

SLEEPING

Get 7 - 8 hours of sleep each night. Your body needs this. Most people think this is impossible, but the fact is we waste a lot of time watching TV, surfing the internet, talking on the phone, etc. late at night when we could be asleep. Set a schedule. As a rule, get up at 6:30 AM and go to bed at 11:00 PM or something like that. Take control. Set a schedule and follow it. Your body will positively respond to the routine.

WORKING OUT

Walk / bike / jog / swim / whatever (2 – 4 times each week for 20 – 60 minutes)

Lift weights (alternate days for upper and lower body, focus on core and abs)

Mix in some yoga, etc. for variety. Stretch. Stretch. Stretch.

Rest one day each week. Let your body have recovery time.

The more you workout the faster you will lose weight and the better you will feel, but you do not need to workout to lose weight. If you miss a day, no worries, just get after it again tomorrow.

RESULTS

I started following my own advice on August 30, 2011. On that day I weighed 171 pounds and I had a 34 inch waist. After just two months (October 31) I weighed 158 pounds and had a 32 inch waist. My goal is to maintain a target weight of 160 – 165 pounds but to lose a bit more belly fat and add more muscle. I will know I have reached my goal when I am able to maintain a 30 inch waist at this weight.

Does this just work for me? To verify what I was doing, I convinced two of my brothers to try this as well. My 62 year old brother who is 5’10” tall weighed 215 on August 30, 2011. On November 30, he weighed 182 pounds (a loss of 33 pounds). Another brother who is 56 years old and 5’11” tall weighed 205 on October 1, 2011 and by November 30 he weighed 195 pounds, a loss of 10 pounds.

This is much easier than you probably think. It is all about being in control and making choices. None of us has ever gone hungry nor will we.

KEYS TO SUCCESS

You can never be hungry.

The food must taste good.

Follow workouts like P90X, etc. if you have them or if they interest you.

Be part of the action. Have a slice of cake at a birthday party – just don’t go crazy!

Don’t think of yourself as being on a diet because you are not on a diet. You are simply making good choices.

Find a good quality protein powder (Whey) and use it regularly. Find one low in calories.

Take vitamin supplements. Be sure your body is getting the fuel it needs.

MEALS

Here are a few ideas for simple and tasty meals:

Breakfast

Two eggs, one strip of bacon, fresh fruit and 16 oz of water

Oatmeal, just a bit of milk, mix in fresh fruit (like raspberries, blueberries, etc)

Mix yogurt, cottage cheese, fresh fruit and All Bran or similar complex grain cereal

Lunch

SUBWAY - Salad mixing greens and protein like tuna or chicken.

KFC – Grilled chicken breast and a double side of green beans

In-N-Out – Hamburger ordered “protein style” (no bun). Sorry, no French fries. Bring an apple with you.

Dinner

Endless combinations of the following: Lean protein (fish, chicken, steak), green salad, two vegetables, fresh fruit (as many dark colored fruits and vegetables as possible).

GREEN DRINK

Many of you have asked how to make the famous Green Drink so here you go:

Fresh Leafy Spinach

Kale

½ Green Apple

Cucumber

Protein Powder

Plain Yogurt

Orange Juice, Grape Juice (or whatever kind you have on hand)

A few frozen fruit chunks (tropical blend from Costco is good)

A fresh banana or orange if you have one

Put all ingredients in a blender and mix. Add more or less to taste.

Enjoy!

THE LAST WORD

Look, this really works. A friend of mine started making these eating choices on January 15, 2012 and by February 15, 2012 he had lost 13.5 pounds! By March 15, 2012 he had lost another 6.5 pounds for a total of 20 pounds in just two months! More importantly, his chronic high blood pressure is now under control and his doctor is considering taking him off of the medication he has been using. He is so excited that he is now using the treadmill and for the first time in many years is willingly doing push ups and sit ups. He is thrilled to be wearing pants that had been pushed back in the closet that he hasn’t worn in years.

Don’t weigh yourself everyday. In fact, one time a month is just fine. This isn’t a diet or weight loss program - you are simply making better lifestyle choices. Your doctor will thank you. Your spouse will thank you. Your mirror will thank you.

Enjoy life.

FOUNDATIONS

Too often we hear about the takers.  Today we are going to discuss the givers.  I have several friends and acquaintances that have started and are the driving forces behind charitable foundations.  Two of the foundations that I wish to highlight today are genius - based on the vision of their founders the Atoa's and the Van Leeuwen's.  These groups are not only about giving money, supplies or care.  They are about helping people in difficult circumstances find dignity and respect through their participation in the work where possible.

A little bit of the story...

http://www.atoafamilyfoundation.org/

The Atoa Family Foundation was founded by Sam & Lori Atoa following the devastating Tsunami that killed 119 people in Samoa on Sept 30th 2009. The main purpose of the foundation is to provide a way for our family and friends to give back to Samoa. When the tsunami hit Samoa, I was determined to help. With the help of many wonderful people and organizations in Utah, we were able to raise enough money to take a 40’ container of humanitarian supplies to Samoa (Independent Samoa).

Before the tsunami I was already preparing to take my women’s volleyball team from Utah Valley University to compete in New Zealand and Samoa. Because of the tsunami we decided to add a Humanitarian focus to our trip. It was the best decision we made. The entire team was involved in making this possible. We also visited elderly care centers, schools and the pediatric ward at the main hospital in Apia. It was an experience of a life time for the girls to go from village to village delivering clothing and much needed supplies to those in need.

Following the trip in May of 2010, Lori and I decided to take the steps necessary to establish the Atoa Family Foundation. Since that time, we have been able to return to Samoa every year to continue our support for the people of Samoa.

In 2011, we joined with Dr. Marv and Lori Allen (Cardiologist) and the Rheumatic Rescue Group which included Eco Techs from IHC and Utah Valley University Nursing Students. The main focus is to screen Elementary School kids for Rheumatic Heart disease and to educated them about Strep throat. We are also trying to determine why it is so prevalent in young children in Samoa. As we travel from school to school, we would leave books and school supplies that we brought on the container to help with the educational needs of each school.

In 2012 we returned to Samoa and continued to screen other schools. We spent more time in Savaii this year because of the high percentage of children detected with this disease.

This year (2013) in May we are returning again to spend another 2 weeks in Samoa with the Rheumatic Rescue group. We will also be focusing on taking supplies to help families that were affected by Cyclone Evan that hammered Samoa in December 2012. The service continues.

Thanks to all that have been so generous in helping us make this possible. Especially to Globus Relief in Salt Lake City who has helped us every year. Thanks to many family and friends that have given time and money to help with this cause.

Thank you or in Samoan we say: Fa’afetai tele lava.

Atoa for Samoa

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And, another powerful story of what caring committed people can do...

www.koinsforkenya.org/

Initially, all Koins projects were education based - schools, libraries, science center, etc. As we progressed, in order to maintain balance in our service area, Koins incorporated farming and agricultural programs, water retention systems, and micro-business ventures, uplifting the entire community. The Koins board in Kenya proposes projects and budgets to the Koins board in the U.S. and project selection is based on the following considerations:

• Most urgent needs. Whether it's the need for a new school building, latrines, scholarships, water projects or to aid a micro-business, no one knows the needs better than our leaders who actually live within our service area. Each project requires monetary and non-skilled labor participation from those who will benefit. This ensures a strong sense of accountability and ownership.  

• Best use of donor funds. Through the Koins qualification process, along with our required village participation, no one can stretch a donated dollar further than Koins.

• All donated funds go toward projects. Koins is dedicated to this concept. This has been our position from our very first project, and continues to be our mantra.  

• Village beneficiaries must meet the 10% requirement. No project starts without the full monetary participation of the community, and non-skilled labor commitment (foundation digging, mixing cement, hauling sand and gravel to site, etc.) Koins has established a strong working environment within our village area. The villagers recognize that Koins will come through with our commitment, so they willingly do whatever is necessary to raise their 10%, sometimes requiring months and even years of personal sacrifice.

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One summer a few years ago my son and niece traveled to Africa with Koins for Kenya to perform volunteer service.  It was a life changing experience for them.  Here is a TIP FROM A MAN... involve yourself with the work of foundations that have a vision and mission that you support.  Where possible give financial support, but there are also other ways to aid the cause by helping acquire needed supplies, raising awareness or donating time.  There is so much need both domestically and internationally.  So many amazing  people have open hearts and helping hands.  To all of these wonderful people I offer a grateful SALUTE!!!

Enjoy life.

YOU CAN DO THIS LUNCH

Many people believe that eating right and tasting good are mutually exclusive.  That they just can't go together.  Well, here at TIPS FROM A MAN, we are out to change that way of thinking.  Here is another example of success!

Lunch Salad

This salad is made from the following ingredients:

Spinach

Strawberries

Pineapple

Mandarin Oranges

Blueberries

Avocado

And a side of vegetables:

Cucumber

Red Bell Peppers

Celery

Radish

Top off with Greek Yogurt Jalapeno dip

Lunch Sandwich

Spelt Bread

Sliced Apple

Sunflower Butter

Cinnamon

Honey

I might have caught your attention with the Spelt bread.  What is Spelt?  A wonderfully nutritious and ancient grain with a deep nutlike flavor, spelt is a cousin to wheat that is recently receiving renewed recognition. Spelt products can be found in your local health food store year-round. 

Spelt is an ancient grain that traces its heritage back long before many wheat hybrids. Many of its benefits come from the fact that it offers a broader spectrum of nutrients compared to many of its more inbred cousins in the wheat family. It can be used in many of the same ways as wheat including bread and pasta making. Spelt does not seem to cause sensitivities in many people who are intolerant of wheat. 

See if you aren't careful you learn something new every day!  Have a great lunch like this one today!

Enjoy life.

PURSUE YOUR DREAMS

OK, be honest, if you were the father of this bride and wrote a blog, could you help yourself from sharing these photos?

My daughter earned a degree in Fashion Design from the Fashion Institute of Technology (FIT) in New York City.  It was a grueling program.  She had to pull numerous all-nighters to complete her assignments.  She graduated with honors.  Her career goal is to design wedding dresses.  Well, this is a good start, don't you think?  She sketched, designed, selected the fabrics and other materials and sewed this dress by hand.  It has taken over 250 hours to complete.  I have watched this come together stitch by stitch.  The incredible fabrics, the sequins, the hundreds of individually made fabric flower petals, the thousands of tiny beads lovingly sewn on one at a time.  For the past five years she has worked around the clock toward making her dream of being a fashion designer a reality.  Currently she works two jobs while taking a full load of college classes toward a marketing degree all the while planning every detail of the wedding event of the century.

It is my belief that everyone of us has gifts and talents.  I'm also aware that for various reasons that people do not always develop their gifts and talents.  This is a great waste.  The reasons probably are different in every circumstance.  Work ethic, family support, funding, destructive behavior, etc.  Never-the-less we as a people are collectively worse off when this happens.  This TIP FROM A MAN is in two parts: 1) If you have a gift or talent, figure out how to pursue it.  Discipline yourself.  Rally a team around you.  Don't let it die.  Don't let discouragement or the haters hold you back... and 2) Look around you and see who has a talent that they are not pursuing and encourage them to "go for it."  I recently heard of a young man who loved skiing and pursued it as a youth.  His family then moved to the southeastern US so he was no longer able to ski and so he took up other sports.  He excelled in these other sports and even earned a Division I scholarship to play baseball in college but skiing was always on his mind.  One day he asked his father what he thought if he gave up the scholarship and pursued skiing.  His wise father understanding the importance of following dreams said, "I think you should do it."  This young man is now one of the top mogul skiers in the world and is working toward a spot on the US team that will compete in the 2014 Olympic games.

Life is too short not to develop our talents.  The bible in Matthew 25:14-30 instructs us in the importance of growing and not hiding our talents.  Don't settle.  Never give up.  But don't expect anything to be handed to you either.  Most talents need to be developed through hard work, perseverance and repetition.  If the breaks don't go your way, that is OK.  In the end, you can only control your effort.  Don't hold anything back.  Be satisfied with the effort and let the results be what they may.

Enjoy life!

TIPS FROM A MAN - ONE YEAR ANNIVERSARY

Well, the blog TIPS FROM A MAN is now one year old.  The first posts were published on March 30, 2012.  Here are a few observations / tid bits:

- From a standing start, thousand and thousands and thousands have now viewed the blog.  Regular followers are from the United States, United Kingdom, Germany, Canada and Sweden.  I have friends in these countries so perhaps they have helped to "spread the word."  Lots of drop ins from other countries as well.

- 77 Posts over the past 52 weeks on a variety of topics.

- 41.5 pounds is the most weight loss reported by a follower thus far.  The best part is that he is able to keep the weight off because of the lifestyle choices he has adopted.

- Something new.  Many people have stated that the blog has inspired them to expand their horizons and to try new things.

- Direction: This next year I am going to continue to focus on healthy living and enjoying life, but will post more frequently about things I know now in my 50's that I wished I would have known earlier at say age 25 - 30.  Perhaps we can help the younger folks be better parents, smarter consumers and more effective contributors to their communities and society in general.

Most importantly, thanks to each of you who have followed the blog.  If no one was reading the blog, there would be no point in continuing.  But due to the overwhelming support of each of you, I am fired up to make year two bigger and better.  THANKS!

Enjoy life!

YET ANOTHER BREAKFAST

This breakfast packs a punch!  It was nutritious and delicious!  And so easy to prepare and to clean up.  Time to list the ingredients:  Grape Nuts cereal, a handful of Fruit & Nuts from Costco, a few Sunsweet Plums and a splash of Almond/Coconut Milk.

When you are on the go and need a good base meal for the day, this is a good one.  Here is a TIP FROM A MAN... never skip breakfast!  Your body needs this fuel so that you have the energy to be productive.  Consuming several small meals throughout the day is the best.  Keep your blood sugar level even.  Avoid the peaks and valleys.  Be steady and win the race.

Enjoy life!