Dr. Keith Roach in the O.C. Register on June 12, 2018, wrote: “a diet that helps a person lose weight is great, but a diet for optimizing overall health is different…”. A patient quoted my lovely and talented wife, Dr. Robin Roemer Brown LA.c, PH.D. as saying to him, “a long way into the woods, a long way out.” It was a simple way of saying that sometimes there is no quick fix. I am going for a lasting change. On June 6th, 30 days into my new path my weight is 234 pounds (-6), my waist is down 1 belt notch. Here are the basics of my path to health and fitness. The 3 focus areas are food, exercise, and stress reduction.
Everybody knows they should eat more fruits and vegetables so plan for eating those things. My rule is every meal or snack must include a fruit or vegetable. I plan each meal around the vegetable instead of the meat product. Each snack must include a fruit or vegetable. How much to eat is a real issue for me. Moderation is not my best tool. I went to an online calorie counter. It makes me keep a food log. A log is necessary for any eating plan. I gave myfitnesspal.com my numbers and a goal of 200 pounds. It said to eat 2030 calories per day to lose 1 pound per week. I have this free program as an app. on my phone. I started to log my eating to see if this was realistic for me. It is and it is easy to use. This is how I started to moderate. I have more eating rules and information coming for you on my food program.
My friend Bill was in town for minor surgery this week. We met for breakfast at Polly’s Pies. I ordered a veggie omelet and fruit. Bill is 65 years old and retired. He ordered a regular breakfast with sliced tomatoes instead of potatoes. We started to talk about diet. This was not our regular topic of conversation but a needed one for both of us. After we talked about food choices and the path I am on, he asked about exercise programs. The answer to this is a moving target as the recommendations keep changing just like the diets do. You can not start a diet and exercise program without talking to a physician. Here is my basic program at the least end: 20 minutes of aerobic exercise 6 days a week or 30 minutes 4 days a week, 2 days a week of resistance training coupled with 20 minutes of stretching and flexibility movements. This is what I shared with Bill at our delicious breakfast. I am going to detail this out in another blog.
The next signpost on the path is Stress. All the literature says to meditate. This is decompressing from my hyperactive mind. All of my adult life I have worked on the mind-body relationship. First, it was goal oriented imaging to succeed in sports and business. Second, for the last 30 years, the daily practice of turning my life over to the care of a higher power with prayer and meditation. Now it is time to focus that energy on a healthy life.
I am still learning, but I will share the path with you. “There is nothing noble in being superior to your fellow-men. True nobility lies in being superior to your former self.” Ernest Hemingway.
In the spirit, Dave