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This is my opportunity to give you my opinion on some areas of exercise and nutrition. I am not an expert but I do practice what I preach. I believe in the philosophy that I have described below and I hope that it can be as helpful to you as it has been for me.

Two words come to mind when talking about getting fit, determination and consistency. Determination will set you in motion and being consistent will keep you in motion. Keeping fit needs to become a way of life. Something you do without having to think about it. Staying fit is a  lifestyle not just a temporary fad. Staying fit needs to become an intricate part of your lifestyle.

Many people  set the bar too high and as a result end up failing. Very few New Years Eve resolutions are ever successful. Though the goal is worthwhile people go about it wrong. Your goals need to be realistic. You need to get a feeling of satisfaction from the small but significant gains  you make. Sometimes we need to crawl before we walk so don't set the bar too high. Don't set yourself up for failure even before you get started.

What we eat is what we end up becoming. We must put in the right fuel to keep our body running right. People are committing a slow painful suicide because of their eating habits. Disease from poor eating habits progresses so slowly that you may not see the coming disaster. Once you become ill it may be too late to change. Due to bad diet habits many more people are getting type II diabetes and  at much younger ages. There is too much sugar and fat in our diets. As good as food tastes it can poison your body. Overeating is just as deadly as  smoking cigarettes.  Food can and does make us sick. We become slaves to our taste buds and habits.  

To get fit we need to eat right and exercise. We need to keep a healthy balance between diet and exercise to keep us on the right road. If we eat junk we won't have the energy to exercise. Foods high in sugar and fat will make us sluggish. A consistent exercise routine will work hand in hand with a healthy diet.  Be determined and keep your goals realistic until living healthy becomes second nature. We need to make healthy eating and exercise a daily habit. 

When your taste buds don't get their fill of sugary and salty foods they are not  happy. It's going to take a while to adjust to your new way of eating. When you whip your taste buds into shape  you'll realize just how sweet and salty food really is. A donut would still be sweet if it was made with  one half the sugar. Did you know that a 12 oz soda has about 10 teaspoons of sugar in it ? Too much salt, too much sugar, and too much fat are the culprits. Over time they will be responsible for your untimely demise. We all need to have sweets from time to time. Just keep your portion small and try to eat foods that are naturally sweet like fruits. There are desserts out there that are much lower in fat and sugar than a donut. Artificial sweeteners are not the answer. Our goal should be to curb our taste for sweets, not to keep feeding our sweet tooth.

A good breakfast choice can be  oatmeal, granola or eggs. An omelet with peppers and onions would be a healthy choice and it has plenty of vitamins, minerals and fiber. Try to go light on eating meats (sausage, scrapple or ham) with your breakfast. When you constantly need to add meat to your  breakfast you make a healthy breakfast unhealthy. Fat content, cholesterol and caloric intake go sky high when meat is added.  Eggs are a super  food and I believe  that they got a bad rap over the years. I prefer to buy eggs from farms that feed their chickens wholesome foods (cage free). A  fruit filled protein drink for breakfast is also a good choice.

I think that  carbohydrates are getting a bad rap these days. Carbohydrates are super foods, you just need to know what type of carbs to stay away from.  Eat whole grain breads instead of white bread. Eat all the fruits and vegetables you want. Eat potatoes, just be careful what you put on them. Don't use a lot of fatty/cheesy sauces and go light on the butter. Most margarines and hydrogenated oils are trans fats and they should be eliminated from our diet.  Use olive oil and garlic on your vegetables. Use a little fresh maple syrup or honey on your squash. Put olive oil and balsamic vinegar on your salads. Buy good coffee and find out how tasty coffee is when you drink  it black. Stay away from sugary and fatty deserts. These are the worst of the carbs. Go to a health store or Wholefoods store and find desserts made with less sugar, less fat and real fruit. A healthy diet will not work if it doesn't make room for a small portion of dessert. Variety is what spices up our life. When you  crave something it is really hard to abstain totally from it. Many diets have been destroyed because of this strict approach. I  think one of the best diets out there is Weight Watchers. I would just be more particular which foods I ate.

Nothing is worse than having too much fat in your diet. If you eat too much of any type of food it will eventually turn into fat. We ingest a lot of extra fats in the meats and desserts we eat. We would benefit greatly from smaller portions of meat and larger portions of fruits, vegetables and salads. I believe that the vegetables, fruits and salads we eat help to push the fat from our bodies before it can do us harm. The meat portion should be the smallest portion of food on your plate. Your dessert portion should be small so it will not have a negative impact. A bowl of ice cream and a slice of cheese cake is too much dessert. Could you get by with a scoop of ice cream ? If not don't eat ice cream at all. I stay away from ice cream, it is too tasty to just eat a little. Ice cream is just that. Cream and sugar.  More people owe their weight problem to ice cream  than any other food.

We all need to take a good multi-vitamin/mineral pill. I don't think we get all the vitamins and minerals we need from the food we eat. There will always  be those days when we don't eat the way we should.  After some of my meals I take the following supplements: a few tablets of brewer's yeast, a couple tablets of barley green grass, 2 kelp tablets (iodine), a few tablets of alfalfa, a few tablets, a couple capsules of psillium husks, a teaspoon of chia seeds, a tablespoon of flax seeds, vitamin C and a tablespoon of lecithin granules. These supplements are all good foods and they are very high in fiber and nutritional elements. I believe that these supplements help my body  eliminate fat and keep my digestive track healthy. If I eat a meal that is heavy on meat and pasta and light on vegetables and salads I always take a handful of these supplements afterwards. Adding these supplements to my meal insures that I am getting the good stuff that may have been missing from the meal. It also facilitates digestion and elimination of waste. On different days during the week I take a variety of anti-oxidants and supplements. I do not think it is a good idea to take the same supplements on a daily basis. Supplements need to be cycled with ON times and OFF times. Your body needs times where it can normalize and derive it's nutritional needs from the foods we eat.

When eating healthy, pure water needs to be your staple drink. If you are a juice drinker I would cut it in half with water. As we age we do not need all the sugar we consume. I love good fresh black coffee, from what I have been reading coffee is good for you. There are a lot of anti-oxidants in coffee. Moderation is the key, a cup or two will never hurt you but too much caffeine could. I enjoy a beer or a good glass of red wine as a treat. If you can't drink alcoholic beverages in moderation it is best to stay away from them all together.

Exercise is a very important part of a healthy lifestyle. If you are new to exercise start out slowly and be gentle on yourself. Do some basic body movements like throwing punches, shoulder rotations, knee bends, leg lifts, sit ups, stretching, etc. Go for a long walk, a bike ride or just jog in place. Set a certain amount of time aside every day  to exercise. This is where consistency becomes very important. You can't miss your work outs. Keep your workout fun, simple and at first,  short. We are trying to develop good habits so don't set the bar too high. Start out with 15-30 minutes of exercise every day. Get the blood flowing in every part of your body. Work each joint from your neck to your ankles. Lift your legs, bend your waste, reach up, reach out, rotate your joints get the juices flowing !

I am not a believer in joining a gym right away. I am most comfortable working out at home. Think of all the time and money you will save  working out at home. You don't even have to brush your teeth or comb your hair to get started. You can even work out in a T-shirt and your favorite gym shorts. Do a little research on exercise routines by surfing the internet or reading a book. This isn't brain surgery here. It's about getting things moving that haven't moved in years. Now get off your butt and start changing your life.   


Warning / Disclaimer!
Prior to starting any exercise program or making any changes to your current diet please consult with your doctor. Some exercise programs, supplements and/or diet changes may interfere with the treatment and/or medications prescribed by your doctor for your current medical condition.

Warning / Disclaimer!
Tongkat Ali extract research has not been evaluated by the Food and Drug Administration (FDA) and Tongkat Ali extract is not intended to diagnose, treat, cure or prevent any disease. Tongkat Ali extract is not intended to be used by pregnant or lactating women. You are encouraged to consult with your DOCTOR before use, especially if you have a medical condition, a hormone sensitive disorder or are taking any PRESCRIPTION MEDICATIONS. Discontinue use and consult your doctor if any adverse reactions occur. There has not been enough research conducted on Tongkat Ali Extract to determine if it's long term or short term use is safe. Tongkat Ali extract is to be used at your own risk. premium-tongkat-cheap LLC is not liable for any use of misuse of Tongkat Ali extract. NOT INTENDED FOR SALE TO OR USE BY PERSONS UNDER 21 YEARS OF AGE.

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