Acts like a salad. Tastes like a dessert!

So here's the thing, I'm a huge skeptic when it comes to certain health claims.  I get even more suspicious about the product by the way in which a company markets their product. There are just so many businesses that want you to spend your dollars on what they claim is THE BEST thing since sliced bread that will turn your health around. I've avoided these marketing schemes like the plague and instead have chosen to focus on the very best whole foods that money can buy, as well as a mutli-vitamin/mineral supplement. I've also been investing in my health by buying and using a quality whey isolate protein powder as a way to up my lean protein intake. As seen by my results so far, it's proven to be a very successful combination in regaining control of my health and fitness over the past 6 months. I'm living proof that if you want results and are willing to put in the exercise work and eat healthy, you can have amazing results.

There is a catch though. I've had plenty of time available to me to achieve my goals, but some people are not so fortunate and don't have the luxury of hand preparing every single meal to maximize their nutrition. I on the other hand have. However, I just don't think I'm getting my money's worth on spending about 120 dollars a month on my current supplements and protein powders. They've been a huge asset to my health, but what if there was a something that offered even better nutrition, tasted great and I didn't have to eat huge bowls of fruits and vegetables to equal the nutrition, for about the same as what I'm spending now? What if I could replace just one of my daily meals and still have a way to fully nourish my body with super nutrients for optimal health? What if I could save myself some time and a little money while at the same time losing weight, reducing my cravings, increasing my energy levels and stamina and have a healthy digestive system? I'd be all for that!

Many people struggle with finding the right solution that works for them to lose unwanted pounds. We all know we need to eat foods that supply our bodies with essential nutrients, natural whole foods that maintain the vitamins, minerals and fiber, but that are stripped from highly processed foods. I have gone out of my way to boost my health by consuming superfoods such as maca root, goji berries, bee pollen, amaranth, quinoa, green tea, chia seeds, spinach, pineapple and blueberries to name just a few. I've been adding these superfoods to my home made green smoothies which I consume daily when I can't have a sit down meal or the time to prepare and cook a meal. My smoothies have made a huge difference in my diet and improved my health. Our bodies need ingredients it can easily absorb and utilize. It needs the combination of digestive enzymes, prebiotics, antioxidants, phytonutrients, essential amino acids and many other ingredients that frankly I am still lacking despite my very best efforts to eat clean. Even eating all the servings of fruits, vegetables, lean proteins and whole grains every day does not supply me with complete nutrition for maximum performance. I want the best octane fuel for the race of life! 

Imagine combining 70 natural ingredients into one drink! There's no way possible for me to do that in my vita-mix blender, no matter how hard I were to try, and I throw a LOT of ingredients into my home made green smoothies as you can see. I recently tried to get my brother to give my smoothie a try and he couldn't even get one swallow down! He said it tasted like grass! Even my coworkers mock me and make fun of my smoothies! LOL!! However, I know it's healthier than processed and fast foods, and I've probably grown accustomed to it gradually as I've added more and more to my smoothies. But wouldn't it be great if you could get over 70 natural ingredients into one smoothie that acts like a salad but tastes like a dessert! I want a health food that has proven results! I want it backed by good solid scientific research! It must leave me feeling full and satisifed and contain only the best of superfoods that are avaialable on the market at a fair price. So I've decided to put it to the test.

Like I said, I'm a huge skeptic and don't lightly make decisions when it involves my money and my health. But an investment with proven results is certainly something that deserves my attention. I'm also very careful about what I might recommend to my friends and family. I've put off for six months giving this product a fair shake, no pun intended. LOL! But I'm at a point where I want to take my fitness goals to a whole new level and my body is going to need the perfect combination in order to transform into a lean mean machine. I need this food to help build muscles, improve my skin and hair, support a clear mind and mental clarity, improve my mood and reduce my cravings. I need this food to reduce the free radicals that cause oxidative damage.  I want to lower my chances for degenerative conditions such as heart disease, high blood pressure, dementia and arthritis. I need this food to boost my immune system, help fight disease and sickness, to slow down my aging process and detoxifiy my body. I need this food to help protect my body from stress and create balance in my hormone and immune system. I need this food to supply better intestinal health and aid my digestive process. I need this food to be easily broken down and increase absorption of nutrients. Is there any such shake, meal or vitamin that can make this claim and back it up with proof? YES there is! I'm willing to put it to the test when a claim as substantial as that is made. Just check out these supplement facts on this nutritional label by clicking the image on the left for full size.

This shake is going to replace my whey isolate protein powder and the mutli-vitamin/mineral supplements I've been taking as part of my healthy diet with no extra out of pocket expense. I still plan to continue making my green smoothies, but this additional smoothie shake is likely going to be the healthiest meal of the day. I have not been paid to endorse this product and I receive no compensation by way of any affiliation. I am simply passing along to you my interest in a healthy product that may be of benefit to you in your own health journey. If this doesn't transform my health in 30 days, I'll be getting a full refund, even if the bag is totally empty! I can't go wrong putting it to the test. So, I've decided to try it for just one month, I'm committed to that and now let's see how far I'll succeed with Shakeology from BeachBody, a dietary supplement. It will replace one meal each day at a cost of about 4 dollars per meal. Pretty inexpensive if you ask me when you consider the cost of junk processed foods that contain so little nutrition. You don't have to look far when you leave your home to see the fast rising trend of people being overweight and obese from poor diet and nutrition. Make no mistake my friends, you are what you eat and drink!

Most people want to have better health. Most people would like to do something positive for themselves and that will also help others and make a difference. If you keep on eating what you've been eating, you'll keep on feeling and looking the same with no change. I want to be a success story that you can follow, and get inspired and motivated to make a positive change in your own life. Take that first step to freedom of body and mind. Your chance is here and I hope you will take it! It all starts with a decision. Decide, commit, succeed!

The Heart of the Matter - Lose to Win!

My road back to health and fitness is a personal journey filled with many steps and bites taken each day.  It took many years for my health to be damaged and will take many more for that to be completely undone.  However, I have experienced what many would call an amazing transformation in just six months.  My challenges were certainly not the same degree that some people will face.  But have no doubt, I struggled daily with choosing to eat healthy, exercise and stop making excuses!  It's all in your mindset.  Sure I made some mistakes along the way too.  I hope you can learn from my personal experience and take away from it what you need to succeed in your own personal journey. 

 Every man is free to rise as far as he's able or willing, but the degree to which he thinks determines the degree to which he'll rise.  - Ayn Rand

I am often asked now, “What did you do to lose weight and improve your health?”  There are several factors that can be identified in the success of people who lose weight.  But first, by identifying the things that led to my packing on the weight, I can offer some tips for a weight loss plan that will work when you decide and commit to doing them, as it has done for me. 

I love food!  Before I began my weight loss routine, I would eat more or less whatever I desired.  I could stuff myself to the point where shortly afterward I would hurt.  I would eat and drink whatever I could get my hands on.  I had no idea how many calories I was consuming.   I also had no idea what my body needed calorie wise.  I liked to stay up late, snacking on a huge bowl of mixed nuts, chips and other junk food in one hand and a drink in the other.  There were days where I was so tired upon waking up that I would snooze in bed till the very last minute, with just enough time to spare to get to work on time.  That meant that many breakfasts were skipped.  For lunch and dinner there was rarely a time where I wouldn’t fill up on meat with very little vegetables on the plate.  Fruit was not part of my regular diet.  My diet consisted of very little fish and other lean proteins.  I love bread and would daily down a peanut butter and honey sandwich on white bread.  I ate lots of white flour foods, pasta, a ton of white rice and many other processed and canned foods.  My meals were spontaneous.  I’d come home, look in the fridge to see what was there and grab whatever I could to fill my stomach.  At work, lunch often consisted of KFC, A&W and other fast foods including the fries and pop!  I loved to drink slurpee’s, down energy drinks, knock back a few beers daily and the list of high calorie beverages goes on and on.  Water was not high on my list of things to drink.  I rarely exercised.  Sure I’d go to the swimming pool now and then or go for a walk from time to time.  I cut the lawn when it had to be done and shoveled the sidewalks in the winter.  But generally, my time was spent on the couch watching television, on the computer playing games and more or less being a slouch on my butt.  So imagine that’s your kind of lifestyle and what years of these bad habits will do to your health.  My before pictures are evidence of what happened. 

So now that I’ve identified the actions that damaged my health, let’s take a look at a plan that works to heal yourself through proper nutrition and exercise.  This plan is called Decide, Commit, Succeed!  IT IS HARD WORK!  Do not underestimate how tough it’s going to be and how committed you’ll need to be to get the results you want.  Amazing effort brings amazing results when you make a promise to yourself and follow through with your plan!

Figure out where you are.  How many calories does your body need and how many to burn off.  Besides the kinds of food you eat, you need to burn more than you take in to lose weight.  There are some free food journaling websites that you can use to track what you eat.  Do it!  You won’t know where you need to be until you know where you currently are.  One of the most important meals of the day is breakfast.  Don’t skip it!  Matter of fact, besides three small portion meals each day, I recommend two or three snacks throughout the day between meals.  Your diet must include fruits, vegetables and lean proteins, including fish, white poultry and legumes. Toss the white bread and all other white foods in the trash!  There’s zero nutrition in them and the refined simple carbohydrates play havoc with your blood sugar levels and pack on fat.  Instead, eat whole grains in all their varieties.  Don’t wing it!  Spontaneity is good in the bedroom, but for meals it’s best to plan ahead.  Write down what you’re going to eat and when you’re going to exercise.  What you drink is critical.  Soda pop, alcohol, energy drinks, etc contain empty calories, meaning no nutrition.  So eliminate these and eat the nutritional calories your body needs.  Drink plenty of water.  Nutritional food is 80 percent of the formula for success in your weight loss plan.  The other 20 percent is vigorous exercise 5 to 6 times a week!  Make sure you plan for it and make it a priority.  It’s an investment in your health, so don’t let anything distract from you committing to this daily regimen.  Schedule yourself an appointment on your calender!

You don’t need a gym or club membership.  You don’t need to be a star on a television show.  All you need to succeed is listed in the simple weight loss tips above that worked for me and have worked for thousands upon thousands of people who decided to take control of their health and stop making excuses.  Don't reinvent the wheel.  No fancy gadgets.  No gimmicks.  Just good old fashioned eat healthy and exercise.  Just show up and keep pushing play! It’s your choice! 

I hope that by reading through my blog archive that you'll be truly inspired and feel motivated to get off your butt.  I’d be happy to read what you have to say about my blog posts and answer any questions you may have. Let me know how you're progressing in your own personal journey.  We strengthen each other in the sharing of our stories, and I'd enjoy hearing from you.  So tell me what's worked for you, what hasn't, what you're challenges are, what your successes are and more. 

It's never too late to start changing bad habits, habits that can shave years off your life and impact the quality of your life. So, if you want the straight dope on fueling your body with nutritious food and what to avoid, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me. I hope you'll follow my blog and provide me with some feedback on my posts. I'll be catering good choices that include both dietary and lifestyle changes. So if you could use a boost to your engine, buckle up for the ride of your life and let's get started! 

Honey I Shrunk My Pants

The right combination of diet and exercise is the key to dropping excess pounds. Do your pants or clothing feel tight or snug? An effective way of dropping a pant size is to change your diet and increase your activity level. Creating a deficit of calories will cause a loss of weight and lead to a smaller waistline. But first you need to establish a baseline for your daily calorie intake. I use the Harris-Benedict Equation as a guide for determining my caloric needs to maintain my current weight.

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

As an example, I’m 48 years old, 6’1” and weight 175 pounds. Using the above equation for men, 66 + (6.23 x 175) + (12.7 x 73) – (6.8 x 48) = 1757 calories. If I want to lose weight, I would strive for 500 fewer calories per day, or to gain weight I would add 500 calories to my daily diet. It takes an accumulative deficit of about 3500 calories to drop 1 pound. Over the course of weeks and months, it can add up fast and shrink your pant size!

If you want to burn even more calories, other than through reducing the amount you eat, you need daily exercise. You burn calories through physical activities like biking, jogging, walking, swimming and other athletic sport activities. It’s recommended to get at least 30 to 60 minutes of daily exercise. By combining my reduced calorie diet and P90X exercise, I burned over 13 thousand calories more per week than I consumed, and I was successfully able to achieve an average weight loss of 15 pounds per month for the first three months. Since February 1st, I’ve lost a total of 65 pounds and 7 pants sizes! In the video, you can see how I look going from a 44 inch pant size to a 32!



To help you stay motivated, I recommend you track your progress. There are many online resources that are free such as www.fitday.com or www.sparkpeople.com that have calories trackers that count what you eat, what you burn through exercise and help you reach your goal. It’s a great way to stay focused and get results!

One thing that you can do to greatly improve your health is by going with fresh fruits and vegetables. Skip the processed foods and choose foods that are lower in calories including whole grains and lean proteins such as fish and poultry.

Lastly, to rev up your metabolism and burn more calories, start training your muscles through resistance workouts and weight lifting. The more muscles you build and develop, the more calories you’ll burn and the more weight you’ll lose. Soon you’ll be fitting into the pants you wore when you were younger and you’ll look and feel great!

It's never too late to start changing bad habits, habits that can shave years off your life and impact the quality of your life.   So, if you want the straight dope on fueling your body with nutritious food and what to avoid, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me.  I hope you'll follow my blog and provide me with some feedback on my posts.  I'll be catering good choices that include both dietary and lifestyle changes.  So if you could use a boost to your engine, buckle up for the ride of your life and let's get started!

Are You Getting Enough Sleep?

Are you battling sleep deprivation? Some of the symptoms you may feel are sluggishness, fatigue, daytime sleepiness, clumsiness, poor memory and may be gaining weight or have trouble losing weight.  I've struggled with these issues for several years.  It got so bad that I finally and reluctantly had my medical doctor refer me a few years ago to a sleep specialist.  They wired me up and I tossed and turned the night while they diagnosed my condition.  Turns out I had sleep apnea.  My wife already knew how much of a problem it was when I'd stop breathing in my sleep, only to take a huge gulp of air and a lot of snoring.  It was as much of a health issue for me as it was to her sleep patterns.  The specialist said I would need a CPAP machine to help keep my restricted airway open while sleeping.  My medical doctor said the machine would help, or I could lose weight and that my condition would likely improve and correct itself. 

According to the U.S. Centers for Disease Control and Prevention (2010), over 25 percent of Americans experience sleep deprivation. For some, disrupted sleep results from the hectic nature of busy modern lifestyles. For others, serious sleep disorders affect both rest and health.  Sleep plays a vital role in health and wellness.  Most people know that eight hours of sleep per night is desirable. 
 
People who got very little sleep ate more, but did not necessarily burn any extra calories in a new study that adds to evidence supporting a link between sleep deprivation and weight gain.  The new findings from the University of Pennsylvania show that “sleep should be a priority,” said Michael Grandner, who studies sleep and sleep disorders at the University in Philadelphia.  “If you’re trying to be healthy, don’t forget that getting healthy sleep is probably an extremely important part of being healthy,” said Grandner.   

In a separate study, the department of Neurology at Northwestern University in Chicago linked obesity to sleep duration.  The study also found that people who sleep later into the day and eat later in the day had a higher body mass index.   What they found was that late sleepers consumed 248 more calories a day, mainly at dinner and later in the evening. They ate half as many fruits and vegetables, twice the fast food and drank more full-calorie sodas than those with earlier sleep times.  "The extra daily calories can mean a significant amount of weight gain - two pounds per month - if they are not balanced by more physical activity," said co-lead author Kelly Glazer Baron, a health psychologist and a neurology instructor at Northwestern University Feinberg School of Medicine.  “The research findings could be relevant to people who are not very successful in losing weight,” said Phyllis Zee, M.D., the study’s lead author. "The study suggests regulating the timing of eating and sleep could improve the effectiveness of weight management programs."



As a youngster, and even into adulthood, I have pulled many an all-nighter.   There is always a price to be paid the next day: trouble focusing, a fuzzy memory and other cognitive impairments.  When I improved my diet and lifestyle to healthy eating and started exercising, the sleep apnea began to minimize and eventually virtually eliminated.  I now get a sound nights sleep, as does my wife.  I'm able to function at what I feel is a much higher level of cognition.  I think clearer, have more energy and vitality, feel stronger and don't get the sleepiness or feel sluggish.  I no longer feel fatigued and my weight is now ideal!   Sleep deprivation leads into a cycle that seems to spiral out of control, if we choose to let it.  I took back the control through proper nutrition and exercise and my sleep deprivation was reversed.

Is sleep deprivation holding you back in life?  Nearly everyone knows that good nutrition and regular exercise are key ingredients to a healthy, happy life. However, nutrition and exercise are not the only foundational elements of well-being. Without healthy sleep, my overall health was utterly compromised. Fast forward from three years ago, and thus, nutrition, exercise and sleep became a key factor in the success of my well being.   It is absolutely imperative to be educated and understand the importance of these three foundations.  I am a testament to its impact on my life.  I hope my blog post today will help empower you to live life to its fullest. 

If you want the straight dope on fueling your body with nutritious food and what to avoid, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me.  I hope you'll follow my blog and provide me with some feedback on my posts.  I'll be catering good choices that include both dietary and lifestyle changes.  So if you could use a boost to your engine, buckle up for the ride of your life and let's get started!

Fuel For the Race of Life

Like a performance engine that runs on high octane fuel, we can fuel our body with supercharged foods for peak health.   As I grow older I want to ensure that my quality of life is the best it can possibly be.  That means eliminating certain foods and eating habits and replacing them with nutritious whole foods and making it a lifestyle for everyday.



You can buy an extended warranty for a car.  But if you want to have an extended life free of malfunctions and defects, you can't buy an extended warranty for your body.  It's going to rust out if you don't care for it.  Preventative maintenance is critical to your durability, reliability and quality of life!  If you ignore this for years like I did, it's going to eventually catch up with you. 

This doesn't have to be complicated or expensive like outfitting an engine with a supercharger.  It only requires a little self discipline to break the old habits and form new ones that are going to benefit your body.  You don't need to get all crazy on dieting.  It's simple and it's easy!  But it will challenge you in the beginning as your body experiences cravings for things like salt, sugar and fats.  Your with drawl symptoms from addiction to junk food will take a little time to break free from, but your body will respond to the nutrition you're fueling up on and the cravings will diminish.  I've noticed that if I eat something now like a bag of Cheezies, my body immediately responds negatively to the junk!  My body now finds those unhealthy choices to be toxic and wants to rid itself of it. 

In the first few months I began my health journey, I researched and closely monitored my diet.  When I use the term "diet" I don't mean a diet that is restrictive by starving yourself to lose weight.  DIET is what you eat.  DIET is nutrition and the sum of food you consume.  DIET is the deliberate selection of food to control, not only your body weight, but your health based on the nutrients you take in.  There are many foods that aid our diet and many that are a hindrance.



First the foods I have forsaken and avoid. Here are my dirty dozen.

1. Pop, soda, diet and regular
2. Sweeteners, artificial and refined sugar
3. White flour and other processed grains
4. White potatoes and white rice
5. Caffeine, especially energy drinks and coffee
6. Fried foods, especially restaurant fast foods
7. Dairy, especially cows milk, ice cream and most cheese
8. Butter, margarine
9. Sports drinks
10. Pre-packaged meals
11. Animal products, namely beef.
12. Alcohol, particularly hard liquor and spirits.

Eating healthier is not as hard as it seems.  Focusing on some simple foods that are packed with nutrition is a common sense prescription for health and wellness.  Your heart and your body will thank you for it!  Here are the top ten nourishing whole foods I feed my body for nutrients that satisfy and are delicious! 

1. Fruits (2-3 daily servings)
2. Vegetables, fresh and organic where possible and affordable (2-3 daily servings)
3. Leafy Greens (unlimited servings)
4. Whole Grains (2-3 daily servings)
5. Other Grains (eg. Amaranth, Quinoa, Millet)
6. Seeds & Nuts (4-5 weekly servings)
7. Lean Proteins ( from seafood, eggs & poultry, 1-2 daily servings)
8. Legumes (4-5 weekly servings)
9. Soy-based Proteins (2 weekly servings)
10. Healthy Fats (1 daily serving=2 tablespoons oils)

These super foods when combined with at least 30 minutes of daily exercise are a recipe for also dropping unwanted inches and pounds to get your body back to a lean machine!  I guarantee that you will look and feel great and be in the best shape of your life!  I'm no longer taxed by unhealthy foods that robbed me of energy and sped up my aging.   I now have a 100% improved digestive system, my muscles have toned and developed and I have a higher level of mental alertness.  In short, life has taken a 180 degree turn and I feel like I'm regaining my youth at the age of 48!

If you want the straight dope on fueling your body with nutritious food and what to avoid, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me.  I hope you'll follow my blog and provide me with some feedback on my posts.  I'll be catering good choices that include both dietary and lifestyle changes.  So if you could use a boost to your engine, buckle up for the ride of your life and let's get started!

You Are What You Eat

In an essay entitled Concerning Spiritualism and Materialism, 1863/4, Ludwig Andreas Feuerbach wrote: "Der Mensch ist, was er ißt."

It means the food one eats has a bearing on what one's state of mind and health. The actual phrase didn't emerge in English until some time later. I have become a strong believer in the idea that food controls your health! If you're like me, then the food you consume is much more than about filling your appetite. Perhaps you want to lose weight and be leaner. Maybe your goal is to gain more energy and get more done. Or you simply want to be fit and stronger, feel better and improve your appearance. All of these and more can be accomplished by what you put in your mouth!

What are the most important foods for you right now that will help you succeed with your goals of health and vitality? Weight loss has a lot more to do with what you eat than how much you eat. Finding out what nutrients and foods are most likely to help you succeed can be a confusing task with such an abundance of information available and so many conflicting views and opinions. There is a learning curve for how to eat the right foods that will eventually lead to you becoming completely self sufficient at nourishing your body.  But this task is so simple, effective and easy that it's often just overlooked or not given serious consideration.  Sometimes we just can't see the forest for the trees.  All too often people look to a miracle food, a drug, a pill, a surgery, a gizmo or gadget that will get them the body they want, when all along the solution is within easy reach.  This solution isn't the easiest path to take.

Yes, there are challenges, struggles and hurdles to overcome.  But when the results happen, and they will, it motivates you to push further and harder.  These changes can happen very rapidly, but considering it took years and years to get into the situation in the first place, it should come as no surprise that it can take time to reverse and it will take effort and hard work to achieve it.   It is so worth it!  Now is the time to bring it!

The food industry has done an incredible job of snow balling the public and pulling the wool over our eyes by convincing us that re-engineered foods are actually healthy for us.  Here's a new flash folks, healthy foods are just the way mother nature intended them to be, in their whole natural state!   Ever take the time to look at the label of the pre-packaged food you're purchasing?  Don't take anything for granted that the manufacturer of the food claims is healthy, natural, etc.  READ THE NUTRITION and INGREDIENTS LABEL!!  It's time to get back to the basics.  Those basics include fruits, vegetables, whole grains and lean proteins.  In my opinion, value processed foods may have value to the manufacturer, but they have little if any value to the consumer.

If you want the straight dope on fueling your body with nutritious food and what to avoid, I'm here to help and it won't cost you a penny for the free advice based on my own experience and what has worked for me.  I hope you'll follow my blog and provide me with some feedback on my posts.  I'll be catering good choices that include both dietary and lifestyle changes.  So if you could use a boost to your engine, buckle up for the ride of your life and let's get started!