diet – Page 2 – Instant Coffee Wisdom

IT’S ALL IN THE TIMING!

Unleash your full potential!

ITS ALL IN THE TIMING

(This is part two of a two part series on nutrition and exercise. for part one read FOR YOUR OWN GOOD!)

The human body is a complex biological machine. Your brain is the most incredible computer in existence, but many of our biological functions operate automatically with an innate intelligence. We do not need to tell our heart to beat, our lungs to breath air, etc. Like any machine, there is a natural rhythm and flow of operation, and an energy source must be maintained to provide power. When we disrupt our normal rhythm of operation, or our source of energy by altering our diet, we throw our body into chaos. The innate intelligence of the body will take counter measures to assure survival.

Whenever we do not drink or eat at regular intervals the body will automatically enter starvation mode. A person can be starving and dehydrated while being overweight because the body has slowed down, or even shut down key metabolic functions because the flow of nutrition was disrupted.

In order to reach your full health potential, a conscious effort must be made to maintain a regular schedule of nutrition and exercise. When you enact a strictly regimented diet and exercise plan you unlock your bodies full potential. It can recover quicker for illness or injury, fight infection better, and last longer. You have the potential of adding years to your life, and that worth more than any amount of money. Your HEALTH is your WEALTH!

Let’s call it a day!

A day is 24hrs, and most active people break these up into three equal sections more or less. Although the can vary slightly from person to person, for argument’s sake let’s assume we sleep 8hrs, work 8hrs, and play 8hrs. (Play meaning anything that is not work) The body’s innate intelligence uses these established sections as a basis for setting our biological timing. Our body is most ‘happy’ when everything is ‘normal’ and regularly occurring. We maintain an normal sleep cycle, eat proper nutritional meals and snacks at regular intervals, and exercise at about the same point. When these conditions are met, we USUALLY have a healthy, functional metabolism. (Sometime years of neglect, prescribed medications, or advancing age will mess with our metabolism, in which case it might be wise to seek the advice of a qualified medical professional.)

BREAKFAST TIME!

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The English word we use for the first meal of the day is a combination of two words BREAK and FAST. During our 8 hour sleep cycle, our intake of nutrition was cut off. We expended energy maintaining our life functions, and we expelled water vapor in a breath. Some of us may have awakened during the night for a bathroom break. As such, our body has been experiencing a period of fasting, and we BREAK that FAST with our first meal. All of your meals should be a balanced combination of the seven major nutrient classes : Carbohydrates (carbs ,or glucose), Lipids (fats), Proteins, Dietary Fiber, Vitamins, Minerals, and Water. ESPECIALLY water! You should have water with EVERY meal, and at regular intervals throughout the day, such as right after waking, after exercising, while being exposed to extremes of heat, and before bed.

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Avoid fad diets that restrict or totally eliminate any of the vital nutrients for life, and instead focus on BALANCED meals. Totally eliminating fats is not good for you, nor is cutting out carbs. Not getting enough protein is also very bad. If you aren’t getting enough vitamins or minerals in your diet, you may have to take some supplements, but healthy nutritious foods SHOULD supply many if not all of your recommended daily allotments. Vitamins and their connection to our health were discovered over a hundred years ago. Originally ‘vitamine’, the term was coined in 1912 by Casimir Funk. Multivitamins have been around for decades, but every vitamin company out in existence will claim their ‘wonder pill’ will meet all your needs and is better than their competitor’s product. Some vitamins can even build up in our bodies if you take them too often, reaching toxic levels. Some our body can’t store at all, so we need a regular supply. There are OVER forty major vitamins and minerals, and the amounts needed vary by individual.

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KEEP IN MIND: The nutritional needs of the professional athlete in training for competition are VERY different than the average ‘couch potato’. The Standard American Diet (SAD) is about 2000 to 2500 calories per day, 30% each from fats and protein, with the remaining 40% from carbs. Athletes require a higher amount of protein in their diet, and a higher caloric intake. For example, a runner racing in a half-marathon will burn approximately 2000 calories during the race. This is why food is provided after sports.

Also after a period of prolonged exercise, or a sporting event your muscles require vital nutrients immediately! You have a 45 minute window to replenish expended energy stores to feed and repair damaged muscle fibers. Proteins and amino acids are vital to restore and build muscles after strenuous workouts. This is part of the natural timing of a healthy metabolism.

Your muscles operate in three phases

The Energy Phase– This is when your muscles are burning stores of glycogen to produce the levels of energy needed for the activity. Taking in carbs during the activity can extend endurance and delay fatigue by maintaining blood glucose levels.

The Anabolic Phase– This is that vital 45 minute period after your workout when your muscles need protein, amino acids, carbs, minerals and vitamins, as well as water to repair damaged muscle fibers.

The Growth Phase– After the Anabolic Phase, your muscles use the provided nutrients to repair and grow muscles. During this recovery and ‘rest’ period, your muscles become insulin resistant, so eating at this point isn’t helping your muscles recover at all, and any unneeded nutrition you ingest is stored as fat.

This is why eating late at night, or right before bed is a major health mistake. Your body naturally and automatically stores unneeded calories as FAT. Carbs (SUGAR) are stored as FAT, Fat is stored as FAT, EVEN excess protein is stored as FAT!

If you want to be healthy for the rest of your life, maintain a notorious balanced diet with the recommended amount of vitamins and minerals, exercise regularly, and follow the natural rhythms of your body by maintaining a regular eating, sleeping, working, and playing schedule. Remember, timing is everything! As always, I wish you success and happiness!

A FULL-TIME JOB!

Are you only working part-time?

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Imagine that you had an awesome full-time job which paid an enormous salary with great benefits. The full package is enough to meet all your daily needs and attain your long-term goals. If you had such a job, would you give it your all, or would you just show up when you felt like working? This is a no-brainer for most people, you would get up every day and go to work thankful for having such a great job. Even with such a job, we all know that one person who does as little as possible and shows up when they feel like working. Eventually they lose their job, and we wonder why they didn’t care enough to do the required work and keep the job.

When most people think about their full time job, they only consider their nine-to-five day job. In reality, everyone has more than one full-time job, but the one which we all share is our health. When we lose our health, getting it back can be difficult, or even impossible. Our health is our wealth!

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You CANNOT lose weight by exercising!

Our physical health revolves around two points, diet and exercise. Both are full-time jobs. You cannot lose weight by exercising. Exercising tones the body and builds muscle. Adding lean muscle increases your metabolism so that you can burn calories faster, but by building muscle you can actually gain weight by exercising. Consider professional body-builders who pack on pounds of muscle and spend hours a day exercising. You would not consider a body-builder fat, though they may be considered to be overweight compared to the physical norm. Being overweight as a result of being muscle-bound is much different than being overweight due to obesity, but both carry health concerns. Being fat is never a good thing.

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We exercise to maintain and improve our physical fitness.

Components of Physical Fitness include:

Agility
Balance
Body Composition
Cardiovascular Endurance
Coordination
Flexibility
Muscular Endurance
Muscular Strength
Power
Reaction Time
Speed

Soda is a carb, and so is broccoli!

In order to lose weight you must first control your diet. The phrase ‘we are what we eat’ is a tired cliché but there is some wisdom there. If we eat junk food frequently, our health will suffer as a result. Your diet is composed of both quality of food, diversity of food, and most importantly quantity of food. The Standard American Diet is about 2,200-2,500 calories per day, with 50% of calories from carbohydrates, 15% protein, and 35% fat. All of our food is made of three components: Carbohydrates (carbs), fats, and protein. Food also may contain certain vitamins and trace minerals which our bodies need. We burn these calories for energy each day. At rest and during normal activities, fats contribute 80–90% of our energy; carbohydrates provide 5–18% and protein 2–5%. During exercise there are four major endogenous sources of energy: muscle carbohydrate stores (glycogen), blood sugar, blood fatty acids, and intramuscular triacylglycerols. The extent to which these substrates contribute energy for exercise depends on the intensity and duration of exercise, the level of exercise training, the initial muscle glycogen levels, and supplementation with carbohydrates during exercise.

So the key to losing weight is to eat better quality food, and eat less than our normal daily caloric intake for maintaining our weight. In other words, eat less calories than you use each day.

Water, water, everywhere!

Soda and fruit juice, as well as so-called sport drinks such as Gatorade or Powerade contain a lot of empty calories. When you are working with a daily allotment of 2,200 – 2,500 calories, drinking these add excesses calories which don’t fill you up, and then you still have to eat. Jesus Christ didn’t have soda or Gatorade and got along just fine drinking water. Water contains ZERO calories, metabolizes fat, and maintains good hydration to ensure the body works the way it should. It is important to drink water on a regular basis at regular intervals. A good rule of thumb is to aim to drink half your body weight in ounces daily. If you are exercising or exerting yourself in high heat, you may need to up this amount. You should drink a glass of water shortly after waking, with each meal, and before bed, as well as sips throughout the day as needed. Water was good enough for Jesus, and it should be good enough for you as well!

Let’s THINK this through.

Our bodies have an innate intelligence and they know what needs to be done, and when to do it. We don’t have to tell our hearts to beat, our lungs to breathe, etc. Our bodies do this naturally. That same innate intelligence works against us when we disrupt our natural cycles of eating, drinking, and sleeping. If we starve ourselves to lose weight, the body slows down our metabolism to conserve fats. If we try to drink less, our body ‘thinks’ it needs to hold on to fluids, and we can stop sweating, which is a natural cooling system. As amazing as the body is, it only knows what it knows, and when we change our daily cycles of eating, drinking, and even sleeping we alter our metabolism. In order for our bodies to work properly, we need to maintain regular cycles. This is why crash diets don’t work, as well as short-term dieting. When we cease regularly dieting and exercising, we lose the benefits gained by doing so. We take care of our bodies by eating, drinking, exercising, and resting on a regular cycle each day. When we do this, we make ourselves stronger, and we last longer. Everyone should want to live a long and healthy life, but whether or not we accomplish this is entirely up to ourselves! As always, I wish you success and happiness!

RUN FOR YOUR LIFE!

(Your life may depend on it someday)

RUN FOR YOUR LIFE

“Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon and night. But the body is never tired if the mind is not tired.” — George S Patton

Two hikers stumble across a grizzly bear and her cubs. The enraged mama bear snarls and charges towards them. As the two men turn to flee in terror, the one says “We’ll never make it, we can’t outrun the bear!” His buddy replies, “I don’t need to outrun the bear, I just need to outrun you.”

That’s an old joke, and you’ve probably stumbled across it before. Often it gets recycled or changed a bit. Lately it’s been used pretty often in the popular Zombie Apocalypse Fiction genre. One traumatic example was in the second season of TV’s The Walking Dead when Shane shot Otis so he could outrun the zombies chasing them by sacrificing his buddy. In the move Zombieland, Columbus had 33 survival rules, but his NUMBER ONE RULE was Cardio. “To escape a pursuing zombie you will need to out-run it, and this means being in good shape. ” There is even an running app for your smart phone called Zombies, RUN!

Many people take running for granted, often fooling themselves into believing that if they ever needed to run, or run FAST and far , they could if they had to. You’ll never know how far, or how fast you can run unless you make time for a regular fitness regime that includes cardio. Now besides entertainment, end of the world Zombie fiction is good for getting people to THINK about what they what they would do if the unthinkable happened. When a natural disaster such as hurricane Katrina or Sandy suddenly devastated coastal regions would you have fresh water, power, or food? What about tools, and other supplies. So let’s assume you were smart and did have a ‘bug-out-bag’ with supplies ready and waiting for an emergence. Could you strap it on your back and walk with that load for miles if need be? Could you?

Two out of every three Americans are overweight, and half of those are obese. Being FAT is not healthy. It is bad for your heart, your veins, your bones, and your mental state. It is bad for every part of your body. I should know, I’ve been struggling with weight issues for years, and two years ago I embarked on a vigorous diet and exercise program to get my life back on track once and for all. Understand this above all else, it is impossible to lose weight by exercise alone. Exercise just helps to strengthen and tone the body. You’re food is your fuel, and your body needs the best possible nutrition to build strong bones and muscles. As a stress eater, I know that it is a struggle to give up comfort foods such as chocolate, cake, and pizza. Trust me, I know all about it. It is a daily struggle of mind over matter, but once you establish a daily routine and stick to it, you will see results. It will NOT happen overnight, all good things take time. The important thing is to start.

The Power of Positivity

When you feel good about yourself you feel better physically, and vice versa. I was in a bit of a funk a year ago because my weight had hit a plateau which is common. So I needed to change what I was doing as far as both diet and exercise. After all what is the point of being rich and successful if you’re too sickly or overweight to enjoy the fruit of your labors? Doing NOTHING is not an option. When I was fatter, my knees hurt. Running was not an option in that state. As I began losing weight, the knee pain lessened and I started doing the elliptical more and more at the gym. And I began to see results so I started feeling better about myself. Obesity causes mental illness, such as depression. Over the past two years I’ve managed to lose about 60 lbs so far, 30 last year, and 30 this year. Last summer when I lost the first 30 lbs, I was on vacation and a cute waitress at my favorite cafe noticed, and told me I looked really good. That one compliment made my entire year and provided the impetus to train even harder. So I decided to try running.

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One of my friends on Twitter is Nathan Maxwell @socialshark . I met him though CoffeeChat. He’s an Ultra endurance athlete, married with six kids. He started running 11 years ago and at the time he too was overweight, and couldn’t run one mile. Since then he has trained incredibly hard and to date has run more than 60 ultra marathons and four 100 milers. He has been (and still is) an incredible source of inspiration and motivation. I am fully convinced that I would not have reached the level of running I have currently achieved had it not been for his knowledge, wisdom, and encouragement. Almost six months ago, I ran my first 5K, that’s 3.1 miles. Since then I did a 15K Trail Run, uphill with 4 creek crossings in 90°F heat, and two weeks ago I ran my first half-marathon (13.1 miles). On October 13th I’m running another half-marathon, and four days later I have a 5K night run planned. I hope to run a full marathon in a year or so once I get my times down on the half-marathon.

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If there is one thing that I can say about the running community, it is filled with people who encourage and support other runners. I have been told that I was AMAZING more than once, and have gotten many thumbs-up, fist bumps, and high-five palm slaps. Likewise I have passed on encouragement to fellow runners, including one man who decided to run his first 5K at age 70. And yes, Richard finished, and he wasn’t last! Even if he was, the point is running the race, and not giving up. I was dead last when I ran the Chobert Challenge 15K trail run. I burned over 2000kcals and was exhausted and staving when I crossed the finish line, but I did it, and there was even pizza waiting! Next time, I won’t be last. My first half marathon was grueling, but I finished! The best thing about half-marathons and up is that you get a finishers medal when you cross the finish line. This is not to be confused with the insulting participation medal. It is a FINISHERS MEDAL and you earn it when you FINISH. Crossing that finish line is an accomplishment that needs to be recognized. Each year there are over 750 marathons and half-marathons held across America. Less than 1% of the US population runs in these races. As for 5K races and such, there are also medals awarded by divisions and gender, so you can still win first, second, or third in your bracket even if you were not in the top three over all, and your times are recorded so you can track your progress as you go for the gold! Good luck, and as always I wish you success and happiness!

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BIGGER IS BETTER!

More bang for your buck!

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Life Is a Journey, Not a Destination – Anon.

Benjamin Franklin is quoted to have said: “Early to bed and early to rise, makes a man healthy, wealthy, and wise”. As part of my journey to ‘a better me’, I’ve been paying a lot of attention to not only my wealth and knowledge base, but also my health. After all what’s the point of being wealthy if you’re too sickly to enjoy the fruits of your labor. All of the major self-help gurus stress the importance of a healthy mind and body as being key elements of being a successful person.

Proper nutrition is essential to good health. The problem is good food is expensive. As I previously in last week’s blog, you can grow your own fruits and vegetables at home and preserve them yourself. You’ll have the comfort of knowing that your produce is organic and that you canned them free of artificial chemicals, additives, and preservatives. But there are just some things that you can’t grow at home. Take bananas for example. More than likely you aren’t going to be growing those in your back yard. I do know of some people who have their own free range chickens producing eggs for them, but that’s out of the question for most of us as well. And who wants to milk a cow to get milk for their coffee? Some things just have to be purchased commercially but there are ways to trim the fat from your expenses at the same time as you trim it from your waste.

This past year, I went on a very aggressive diet and exercise program. It’s self developed, but the main elements are that I eat healthier and exercise. I’ve been eating a lot of organic foods, cooking healthier dinners from a meal kit service called Hello Fresh. I go to the gym when possible, and I’m a lot more physically active during the summer. Kayaking, and riding my mountain bike are quite fun. I’ve managed to lose 40 lbs. and I’m back to where I was before the bout of depression hit me when the ex-girlfriend left. Another 30lbs more, and I’ll be back to what I weighed in college.

Fad diets come and go, but every person is different, and every BODY is different. I found something that works for me, and if it works, don’t fix it! It irks me when people tell me I should be doing something other than what I’m doing because they read something somewhere that said (FILL IN THE BLANK) is better than whatever it is I’m doing. If they want to try whatever it is they read about, good for them. I’ve my own results to show that what I’m doing is working, and I feel wonderful.

There are a lot of dietary supplements that I take during the course of a day. Many of them are quite pricey, but just as you have to spend money to make money, you need to spend money on better nutrition. The good news is, many of these items do have long shelf lives, so you can take advantage of sales, economy packs, bogos, and clearance specials each of which will stretch your hard earned dollars and give you more bang for your buck. Stocking up and buying in bulk will drastically reduce the cost per serving, save on shipping, and prevent the accidental impulse buy when you go to the store for one item and leave with a dozen.

Economy Size

If you know for a fact that you will definitely use a product, often buying the larger size will save you money on the cost per servings. A single 60 serving can will always cost less than two 30 serving cans, UNLESS the smaller size is on sale. Always pay attention to the cost per unit.

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BOGO

The infamous BOGO or ‘Buy One, Get One’ sales will allow you to double the amount purchased and reduce the cost per unit. Taking advantage of these will allow you stock up. You can also try a different flavor, but if you buy it, use it. Waste not, want not.

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Clearance

If you see an item you use (or something similar that’s equal in quality) on clearance, buy it! Always check the ‘best by’ date to be certain that you can use the item before the expiry date. Certain supplements lose their potency with age, so if it’s been sitting on a shelf for months, the bargain might not be much of a bargain. Every item is different, some will be just fine, so do your homework. It’s very easy to check, just whip out your smart phone and Google information on the products and how long they’ll keep.

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Brand X

Brand loyalty means that sometimes you’re paying for the name on the box, and not what’s in it. There are many generic or store brands that are every bit as good as national brand names. Often, these items will be sitting side by side on the self with the competing product. They will have similar packaging, and will probably have some statement on the label telling you to compare the ingredients. Some of these products are just as good if not better than the name brand, and will save you pennies on the dollar.

Automatic shipments and free shipping

Many of the health places like GNC and The Vitamin Shoppe have automatic subscription services you can sign up for which will offer a discount on the supplements, and offer free shipping if you order a certain amount. The beauty of these automatic subscriptions is that you never run out accidentally of your favorite vitamin, or go to the store and discover they’re temporarily out of stock. Also, these services occasionally include bonus trial sample items for free, so you can try new products that you might also enjoy.

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Of course there are always sales going on, so it always pays to shop around at competitor sites. I was at GNC and the sales associate told me that they’ll price match an identical item offered on AMAZON which they happened to stock as well. Some of these brick-and-mortar stores are really having to fight for your business because online retailers are stealing their customers, so they are occasionally willing to make a deal.

Following these all of these tips might mean you’ll eventually need to buy both a smaller belt, and a larger wallet. As always, I wish you success and happiness!

Help Yourself!

Are self-help books all they’re cracked up to be?

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If you walk into any decent bookstore, you’ll notice that a large section of the store is devoted to self-help books. Self help books usually fit very nicely into three inter-related categories:

Wealth
Health
Relationships

Depending on one’s personal situations, one of these three categories may be more important to you than another, but from my personal view point wealth (or financial stability) is the lynch pin that holds the other two components in place. The stress and worry associated with poor financial decisions will ruin both your health and your relationships. Fighting about money is the number one relationship killer. With such a huge selection of self-help books and authors to choose from, you might wonder if self-help books really work at all.

A mind not to be changed by place or time. The mind is its own place, and in itself can make a heav’n of hell, a hell of heav’n. – John Milton

John Milton was a 17th century English poet. His most famous work was Paradise Lost, a long narrative poem which basically expands upon the biblical story of Adam and Eve from the book of Genesis.

In the 1997 movie The Devil’s Advocate, Al Pacino plays a character named John Milton, a lawyer who is actually Satan in disguise. At one point during the film, Pacino utters this quotable dialog : “The worst vice is advice”. It’s a statement that’s a little confusing, but I found it to be both funny and profound. Some people are in the habit of advising other people about anything and everything, even when they have no worthwhile advice to offer. So it’s very important to be able to discern if the advice given is of any value. I cannot tell you how many times people (who didn’t know what they were talking about) gave me bad advice which had I been foolish enough to act upon would have had disastrous consequences.

If you’re considering seeking out a self-help book, then you’ve already made the first step in problem solving, admitting to yourself that there’s a problem. The second step is gathering information so you can formulate a solution. The third step is putting that information into practice, but the forth and final step is the real key to success. That forth step is maintaining the third step while improving upon and refining it as new and better information comes along. Practice makes perfect, quitters never win, and winners never quit.

All the good advice in the world is worthless if you fail to apply it. Therein lies the problem. Most people looking for self-help books are ACTUALLY seeking quick fix solutions to their problems that require little or no effort on their part. They are NOT expecting to discover PERMANENT life changes.

Take diet books for example. (At the risk of insulting any actual dietitian or fitness expert who may have written a really sound book, I’m NOT going to mention any specific book title, or author.)

Average Joe is 100 lbs overweight and hears about a fabulous new diet book by a well respected author, and he immediately orders a copy. The book arrives and after a month of making all the tasty meals, Joe loses 25 lbs. He pats himself on the back uses his new diet book to prop up the short leg of the table, and goes to the all-you-can-eat buffet to reward himself. A month later, he has gained back the weight he lost, and blames the author and the stupid book. Then he hears about another new diet book and repeats the process over and over. The problem isn’t the advice he received, it is that he stopped following it the moment he saw positive change, and resumed all the bad habits that caused the problem in the first place.

If you want to stop a problem, you MUST stop going all the things at caused the problem, PERMANENTLY! You don’t go back, ever. Occam’s razor, dictates that “the simplest explanation is usually the correct one “. If you keep wondering why all your problems keep happening to you, it’s because the problem isn’t the problem, the problem IS you. To quote Shakespeare “The fault, dear Brutus, is not in our stars, but in ourselves” You’re not a victim of your circumstances, you’re a volunteer and it’s up to you to break the vicious cycle that you’ve trapped yourself in.

As I’ve said many times, I grew up poor because my father died when I was young, and my mother didn’t have the intelligence to handle money. If you gave her one dollar, she’s spend two. I broke the vicious cycle of poverty that had trapped most of my family by seeking wise council on money and financial matters. I put these practices into place years ago and never stopped working my way towards financial freedom. This is why I’m successful today. I realized that my way of thinking was what caused the problem, and I actively sort out better information from someone smarter than myself. This is because a greater intelligence is always needed to fix a problem than the intellect that caused it.

So as your trying to figure out which of the near infinite self-help books will provide the answer to your problem, let me give you a ‘short cut’. The best self-help books all offer the simplest answers, and often quote the Bible. If you read enough of them, they all eventually seem to offer the exact advice.

For wealth– Spend less then you earn, live within your means, and save and invest.
For health– Eat proper nutritious meals and exercise regularly.
For relationships – Be good.

It’s just common sense, not tricks or gimmicks.

Those who trust in themselves are fools, but those who walk in wisdom are kept safe. (Proverbs 28:26)

You may have heard it said ‘God helps those who help themselves’. This is NOT biblical. You will not find that phrase anywhere in the Holy Bible. Benjamin Franklin popularized it. The Bible tells us that we can do all things through Christ who strengthens us, and also encourages us to seek wise council. It is the first and the greatest ‘self-help’ book, timeless and perfect.

Here are a few helpful proverbs form the Bible:

Proverbs 12:15

The way of a fool is right in his own eyes, But a wise man is he who listens to counsel.

Proverbs 11:14

Where there is no guidance the people fall, But in abundance of counselors there is victory.

Proverbs 13:10

Through insolence comes nothing but strife, But wisdom is with those who receive counsel.

Proverbs 19:20

Listen to counsel and accept discipline, That you may be wise the rest of your days.

So if you’re seeking the ultimate self-help book why not try reading the time tested original first. As always I wish you happiness and success!

Healthy Wealthy and Wise

Your most valuable possession is your health

“The race is long, but in the end it’s only with yourself.” – Line from the song Everybody’s Free (To Wear Sunscreen) by Baz Luhrmann

Twenty years ago, Baz Luhrmann released his pop song Everybody’s Free, which was a 7-minute spoken word poem set to instrumental music, offering advice on health and happiness, which stressed above all else, wear sunscreen. The ultimate point of the song is that you’ll be much happier if you take care of your physical and mental well-being. Good heath is a wonderful thing to have, but it’s not a given. You still need to do the right things to care for your body if you wish to live a long life.

There are no certainties in life except death and taxes. I can’t explain why some people live to a hundred while others die at fifty. My father was a few weeks short of his 58th birthday when he passed away. He was overweight, smoked, drank, and didn’t exercise or eat the healthiest of foods. Clean living and exercise won’t guaranty that you live a long life, but they will drastically improve your odds. Because of advancements in health, medicine, and nutrition, people are living longer. Now I wasn’t even born fifty years ago, BUT by living a healthy, active lifestyle, there is a chance that I may yet still be alive fifty years from now.

This is 2018, fifty years ago it was 1968.

In 1968 these were some of the prices:

Average annual income–$7,844
New house–$14,975
New car–$2,822
Gallon of gas–$0.33
Gallon of milk–$1.21
Loaf of bread–$0.22

Now compare those with today’s prices. Imagine how expansive everything will be fifty years from now. I often hear people complaining about how expensive their prescription medication is. Imagine the cost of these medications fifty years from now. And now imagine if you required them because you failed to take preventative steps today to improve all aspects of your total lifestyle. This is why you have to not only take care of your finances, but your health as well.

As you know, in two prior blog posts, I covered the both the possibilities that your money might not last as long as you do, and the opposite where sudden death robs you of a well-deserved retirement. The THIRD item which you should be concerned about is your health. The most valuable possession you have is your health, and in many cases once it’s gone all the money in the world can’t replace it. This is why along with improving your financial situation, and increasing your knowledge base, you should be taking every step you can to achieve your healthiest physical potential. Just as living to a ripe old age with no money is a miserable existence, so is being so unhealthy that you can’t partake or enjoy activities that require you to be physically fit. Being the best you should encompass EVERY aspect of your life.

But health food and exercise equipment are expensive.

If you think health food and exercise equipment cost too much to fit into your budget, consider how expensive it is to be unhealthy and sickly. According to a study in The Journal of the American Medical Association (JAMA) There are more obese US adults than those who are just overweight. Almost half the population of the US is overweight, BUT nearly one third of adults are obese. If a person’s body weight is at least 20% higher than it should be, he or she is considered obese. If your Body Mass Index (BMI) is between 25 and 29.9 you are considered overweight. If your BMI is 30 or over you are considered obese.

Being overweight is expensive. Clothes cost more for one. When traveling on a plane, you may be required to pay for a second seat. You may require a certain model of car because you can’t fit into a compact model. Limited mobility from extreme obesity may require a person to need a motorized power chair for even short trips. You may need a handicap accessible house with special facilities and ramps. Have you noticed how many grocery stores and department stores like Wal-Mart have increased the number of handicapped parking spaces and have started providing motorized shopping carts? Next consider the secondary illnesses triggered from living an unhealthy lifestyle. Everything from high blood pressure and heart disease to adult onset diabetes. All of these require treatment with medications, which can be each have side-effects requiring additional medications to correct. Taking all of this into account, what’s REALLY more expensive? How much more expensive will it be fifty years from now?

First off, I don’t smoke or drink alcohol. These are expensive and bad habits that only deprive you of your health and wealth. If you are doing these unhealthy things, for God’s sake please quit doing them today. Then apply the money you same towards your new healthier lifestyle. You can always find ways to fit healthier alternatives into your budget. Secondly I’ve been a vegetarian since college. Ovo-lacto, NOT VEGAN. And no, I have no intention of going vegan either. I like my milk products, eggs and honey far too much. Going vegetarian will cut your grocery bill while improving your health. Meat is expensive and not really good for you either.

“Ninety per cent of the diseases known to man are caused by cheap foodstuffs. You are what you eat.”– nutritionist Victor Lindlahr

The shorter the ingredients list is, the better off you are.

Many of today’s groceries are filled with preservatives, chemicals, fillers, and dyes. Also they are overly processed and sweetened with high fructose corn syrup or sugar. Some still even have trans-fats. No wonder diabetes and obesity are rampant in our country. We’ve become a nation of junk-food junkies.

I’m not going to tell you that healthier food doesn’t cost more than junk food, but good health is PRICELESS! The extra money you are spending for organic, non-GMO, ‘health’ foods, and supplements may seem pricey at first, but imagine how much better off you’re going to be in your golden years when you aren’t wasting all your money on dozens of medications to combat all the future health issues you prevented by living a healthy style today. Not all of the food-swaps you will be more expensive. Bottled spring water is cheaper than soda. V8 vegetable juice is good for you and has less calories per serving than soda or fruit juice. An orange or a banana are cheaper than most candy bars. Better for you too. Ditch white bread altogether! It’s one of the worst foods out there. Switch to wraps such as Flatout flatbreads, or sprouted grain breads like Food for Life’s Ezekiel 4:9 Bread, or Dave’s Killer Bread, the #1 best-selling organic, whole grain, Non-GMO Project Verified bread available. They even have bagels!

I usually like eating a PB&J sandwich for lunch, and when I do I ONLY use the BEST peanut butter Crazy Richard’s (which has ONE ingredient: PEANUTS), and my favorite pepper jam from Jacky’s Jams and Jellies. Jacky’s Jams are handmade, all natural, fat free and no gluten added. Also no preservatives or food coloring added. Just a few simple ingredients.

Here’s some other suggestions you can do to improve your health:

Keep track of where you are in your journey to better health

Most successful fitness enthusiasts keep a fitness journal. This can list everything from the days you exercise to your weight or what you eat. I’ve been recording my weight weekly for years. Having something to chart my progress really helps to keep track of where I am, where I was, and where I want to be.

Add supplements to your diet

A multi-vitamin can help supplement some of the vitamins and minerals necessary for good health. You decide what’s right for you. Just be mindful of the dosages. Some discount vitamins may not pack as much punch, or lack potency due to inferior contents. Do your research and always remember that you get what you pay for.

Look into Chiropractic care

I’ve been seeing a chiropractor regularly for years. I feel they are essential to good health, a credit them for my lack of back and neck pain. Again you decide if this route is good for you.

Therapeutic Massage

Treat yourself to a massage to release toxins and improve circulation. I go monthly for a 90-minute full body massage. It’s worth the expense and I feel wonderful.

“You can do it.”– Fitness guru Tony Little

Join a gym.

The average monthly cost of a gym membership in the US is about $40 a month. Look around, there are some discount gyms out there. Planet Fitness offers memberships for as little as $10 a month. I have the Black Level membership which has a few extra perks and just cost $21.99 a month. I like the fact that they are open ’24/5′ M-F, 7am to 7pm Sat & Sun. It fits my busy schedule. The advantage of joining a gym is that you’re not buying expensive exercise equipment that you’re only going to use a few times and then hid in the basement.

Of course you can always do sit-ups, push-ups and jog for free.

No matter what you do, the only way to effectively lose weight is to eat right, eat less, and exercise.

Look what’s for dinner!

Skip eating out, fast foods, or frozen microwave dinners. Cook fresh healthy meals at home. Subscribe to a meal-kit delivery service. They deliver the meals to your door in kit form. You just follow the recipe and do the cooking yourself, all the ingredients are provided (excluding butter, cooking oil, salt and pepper). There are four major meal-kit delivery services that I know of in the USA. FULL DISCLOSURE: The ONLY one I have used is Hello Fresh. Some of my friends and co-workers have tried the others. I am one-thousand per cent satisfied with the vegetarian menu from Hello Fresh. I had a discount code to try it, (most do) and I decided to give Hello Fresh a try for one month to see if I liked it. I didn’t need a month. ONE BOX was all it took. I have cooked some of the most amazing, healthy, flavorful meals I have ever eaten. I URGE you to try a meal-kit delivery service, and I will let you chose which is right for you. They all appear to have similar offerings, websites, and prices. Most run about $60 a week for three two-person meals. As I am single, I usually cook the meal, eat one serving and have the second serving the next day as leftovers. Because you’re dealing with fresh foods, you MUST cook the entire three meals within five days max. If you decide to try Hello Fresh, use my promo code EXPRESSOM to get $40 off your first box.

Four Popular Meal Kit Services Listed In Alphabetical Order.

Blue Apron
Hello Fresh (use my promo code EXPRESSOM to get $40 off your first box)
Home Chef
Purple Carrot (for vegans)

I have been using Hello Fresh now for three weeks. I have cooked some amazing meals.

This is in the Hello Fresh box. Three recipe cards, some promotional offers, and a big insulated cold bag with an ice pack containing, three 2-person meals, each meal separated in a smaller paper bag.

This is the contents of one bag, the Yellow Squash Flatbreads meal.

Here’s the finished meal. Delicious!

Who needs to go to a restaurant when you can cook fine meals like this at home? Fresh herbs, fresh ingredients, few if any preservatives. If you have basic cooking skills and a basic assortment of kitchen utensils, pots and pans, you can cook these meals easily in about 30-50 minuets, prep time included. Discover what great food tastes like.

Another benefit of the meal kit is that it helps teach you portion control. The caloric information per serving is listed on the recipe cards. As each meal makes exactly two servings, you become accustomed to what is a healthy amount of food. Binge eating is disastrous to your health. Like I said, I cook the two person meal and eat the second serving the next day for dinner as left overs. So my three meal Hello Fresh box is providing me almost a full week of healthy dinners.

Again, all of these suggestions are just that, suggestions. Only you can decide what’s right for you. Fitting all of the above into your budget may be tricky and take time depending on your financial situation, but neglecting your health all together will prove to be far more expensive in medical costs decades from now. An ounce of prevention beats a pound of cure. As always, I wish you happiness and success!

The yolk is on ewe!

More than colored eggs and chocolate bunnies, the economics of Easter.

I find it very appropriate that in 2018, Easter falls on April 1st, which is National Atheists Day. The last time this occurred was 1956, and it won’t happen again until 2029. If you’re wondering why April 1st is National Atheists Day, The Bible makes this clear. “The fool hath said in his heart, There is no God. They are corrupt, they have done abominable works, there is none that doeth good” (Psalm 14:1). The Bible says that anyone who denies God is a fool! So Happy Easter and April Fool’s Day!

Easter is the third-largest celebration right after Christmas and Thanksgiving, especially in Christian countries – like the US. Although the origins of Easter are religious, and are supposed to celebrate the resurrection of Jesus Christ, it has become more commercialized and now seems to concentrate on the candy aspect. Although candy is dandy, and not to mention a very big business, God is awesome! ALL THE TIME.

Easter: Good For Business

Easter spending is expected to total $18.2 billion this year, the second-highest level on record, according to the annual survey conducted for the National Retail Federation by Prosper Insights & Analytics. A total of 81 percent of Americans will celebrate the holiday and spend an average of $150 per person. Last year was slightly higher $18.4 billion in 2017, which is approximately $152 dollar a person. The NRF survey has been tracking consumer spending since 2003.

This money will be spent mainly on food and candy, but other categories include clothes, gifts, flowers, decorations, greeting cards, and travel.

In the USA popular candies include my three favorites: Reese’s Peanut Butter Eggs, Cadbury Creme Eggs, and the ubiquitous chocolate bunnies in various sizes and shapes. (I prefer a solid white chocolate bunny.) Jelly beans are still around but not as popular with the current generation. Marshmallow Peeps are another very popular candy, but I can’t eat them because they contain gelatin. Plus all this sugar is really bad for my diet.

One Cadbury Creme Egg packs about 20 grams of sugar, and four pieces of the mini version has around 21 grams.

Sugar-coated marshmallows like Peeps, however, have 34 grams of sugar in the suggested serving size of five traditional chick-shaped candies. So perhaps it’s best that the aforementioned gelatin prevents me from eating Peeps.

What candies or Easter foods are popular in your country? I’d love to read about them in the comments.

Easter Themed Seasonal Treats

As you may recall, I have been in the process of trying to start a coffee shop for some time now, with little success and a lot of lost funds. I haven’t given up, it’s still on the back burner while I regroup and try to rebuild my cafe investment egg. Seasonal holidays can present exciting opportunities for small business specializing in food and drink . Tailoring special menu items can generate new sales. Peanut Butter Mocha! Coconut Cream French Soda. Maybe a bunny shaped cookie, or one frosted like a Easter egg. Maybe make a special chocolate peanut butter sandwich cookie. Be creative!

chocfudgepbsand

Placement of impulse items on counter tops near the register can bring increased revenue. Chocolate covered coffee beans anyone? Use your imagination! One cleaver local cafe owner had a basket filled with plastic eggs on the counter in an Easter Basket. Patrons were encouraged to ‘try their luck’ and choose a plastic egg which contained a coupon for either a free item or a discount. A wonderful idea! If you have a cafe or food business, I’d love to hear some of your Easter-themed seasonal items and suggestions! Happy Easter, and as always, I wish you happiness and success!

A new year, a new you!

Make the most of the coming year.

As we count down the final hours of 2017 on this last day and final blog post of the year, let’s pause a moment and take stock of the past twelve months. It may not have been a perfect year for most of us, but when we reflect back, in most cases we’d have to agree that there were far more good times than bad. There will always be a small percentage of people we know who had a rough year. These people constantly exclaim ‘I can’t wait for this year to be over’. For me, the only real part that I dislike and am ready for to end is always winter. I’m not a fan of the snow and ice. I dislike the short days of early darkness and sub-freezing temperatures. In North America, winter spans the end of the old year, and the beginning of the new. Seasons change, and winter exists in part to make us appreciate spring, summer and autumn all the more.

Raindrops keep falling on my head!

We have no control over the weather, just how we prepare for it. We carry an umbrella in case it rains. We have a coat or jacket in case it gets cold. Only a foolish person curses the weather because they chose not to plan accordingly. We don’t always have to like circumstances beyond our control, but realistically we know that the situation will change in time, and with proper planning and precautions, we can weather the storm. Make it your goal to accept the things you have no control over, and make positive changes over the things that you can control.

Zip-a-dee-doo-dah, zip-a-dee-ay! My, oh my, what a wonderful day!

Every day each and every one of us gets 86,400 seconds to spend however we choose, with just two exceptions. The day we’re born and the day we die. Excluding those, our days are all the same length, yet some people never seem to get anything done, while others accomplish an incredible amount. The difference was the result of the choices made, and the attitude behind them. Planning your day out ‘saves time’. Procrastinating wastes it. Being miserable makes the day drag, but time flies when you’re having fun. Did you dwell on the past instead of planning for the future? Keep a positive attitude and try to find one good thing to be thankful for each day. Then focus on that. A positive attitude will attract like-minded people and soon you’ll be surrounded by a positive support group to help keep you encouraged. Remember, no one likes a sad sack.

Time is on my side, yes it is.

Plan ahead, and plan early. Don’t put off for tomorrow what can be done today! Prior proper planning prevents poor performance . Manage your time, manage your expenses. Make positive changes in every aspect of your life, and multi-task when you have complimentary goals.

The great thing about New Year’s is that it’s a reminder that we can start over. If you didn’t like the way this past year went, you can look back on what went wrong, and make changes to fix the problems. You can make New Year’s Resolutions for every item under the sun. The key though, is that you must complete the goal to achieve the result. If you change nothing, nothing will change. You can do it if you stay motivated. One key way to achieve this is by seeing positive change over a period of time. If you have a fitness goal, such as losing weight, break it down into smaller, easily achievable goals. Instead of focusing on the sixty pounds you want to lose this year, focus on the five pounds you need to lose in each of the twelve months and be consistent. Track your progress so that you can see how far you’ve come. And if you reach the goal early, go the extra mile and get ahead of the game. This way if you hit a plateau, or a stumbling block, you’ve got breathing room to regroup and recover from the setback. The same thing applies to financial goals. Slow and steady wins the race. Baby steps forward are still progress.

I faced it all and I stood tall And did it my way!

The Man in the Mirror is a book written by Patrick Morley in 1989. I recommend reading it, as well as exploring any self-help books pertaining to the area of your life that you wish to change. In The Man in the Mirror , the author attempts to teach us to solve 24 problems every man faces in life. Although geared for men, this book applies to everyone. The title is the clue to the cause of the problems, and the solution is to live our lives in a more godly manner. How many of the problems we face in our lives are a direct result of our stubbornness to do it ‘our way’ instead of the right way? How many times do we repeat the same mistakes and expect different results? An honest person is forced to admit that the larger portion of our misfortunes are self-made. Blaming the year and wishing it were over is a very childish way to deal with one’s problems. After all, if you don’t effect positive changes in your life, most likely next year will be a repeat of this year, or maybe be even worse. The choice is up to you! Are you ready for more of the same, or a fantastic new beginning? You decide. As always I wish you happiness and success!