HEALTH AND FITNESS SELLS

Moderation, Where are the lines?

TODAY

Before noon today: I spent a little time in Morning Prayer and Meditation. I had a nice ocean swim at Seal Beach. I ate a healthy breakfast. I did a little internet and email work, and I wrote the rough draft for this blog. 

IMG_1551

IMG_1552

Blog Altruism

This blog started as a chronicle of my “return to fitness”. I was fat and out of shape. I felt crappy all the time and I was on my way to a catastrophic medical event. It was to help keep me motivated and on the path: fit to fat and back. At some point, it turned into a place to share the information I was collecting regarding the integration of diet, exercise, and spiritual fitness.

It still is all of that. It consumes a big portion of my time and thoughts. The amount of information available is beyond my capacity to sort. The sorting involves a landfill of trash and false information. I must stick to the basics so as to not be part of the landfill provided by the processed food producers, marketeer Doctors, and plain old charlatans. Everything has a price, I get that. 

Blog Altruism also has its limit for me. The blog needs to pay for itself, cover it’s out of pocket costs. I am not a professional blogger, my degree is in Physical Education. I am not a skilled writer, this copy has to go through grammar checking software. The remedy I came up with was not based on internet savvy. I put up a “donate” button. One friend put in $10 dollars, cool. Another friend put in $10 dollars but forgot he did it. When the accounting came he reversed the donation and “PayPal” send him the money back and then charged me a $10 dollar fee for that. The result was zero for the site. Next, I set up to be an “amazon affiliate”. Everyone trusts Amazon. I posted a few links to related stuff. One lady saw something she was thinking about, but when the link transferred her to amazon, the site change scared her and she backed off. My son saw a book I was promoting and bought it through a site where he found it cheaper. A daughter saw my marketing fitness list for fathers day so she referred her sister to it. She bought a nice gift for me through Amazon but not through my affiliate link. I have no amazon sales and they are telling me I have 90 days to get sales or I’m out. Well, that sucks.

Gratitude is a prime component of healthy living. Clearly, I don’t have the marketing thing figured out. If the goal is healthy, wealthy, and wise, maybe I’m batting 300. I am grateful for family, friends, health, and home.

This is some top pick gear from Amazon. If you go through this link you will pay nothing extra, but I will get credit for it.


INEVIFIT Body-Analyzer Scale, Highly Accurate Digital Bathroom Body Composition Analyzer, Measures Weight, Body Fat, Water, Muscle, BMI, Visceral Levels & Bone Mass for 10 Users. 5-Year Warranty


Sunny Health & Fitness SF-B1002 49lb Flywheel Belt Drive Indoor Cycle Bike

Simple Modern Summit Water Bottle + Extra Lid – Wide Mouth Vacuum Insulated 18/8 Stainless Steel Powder Coated

Check this out: “The C Word”. 50% of people will get cancer. 70% of the cancers are preventable. Sugar is bad. Get some good information from this Netflix documentary. Check it out.

To be healthy, eat wisely. Eat clean, local, fresh, organic vegetables. Eat free-range, ethically raised and butchered meat and wild-caught fish. Exercise daily for 30 minutes or more, you choose the activity. Pray and meditate daily, inner peace will breed outer peace.

Be healthy,

Please help with the site upgrade

You will receive a free ebook on how to stay diabetes free.

$10.00

Dave

BOOTS ON BOLSA CHICA

bcpath

The Bolsa Chica Ecological Reserve is my “go to” spot. It is almost 1200 acres of urban wilderness and bird wetland across PCH from the State Beach. This area has an interesting history from Native Peoples to Spanish Rancho to Duck hunters to WWII coastal cannon site and oil wells to upscale housing. You can google the details. Its location along Coast Highway makes it a very unique area. It has a good hill in it with some trees to give the walk some variety. I bought new hiking boots last week. There was a sale and my old boots had always pinched my toes. I found a new pair of boots that fit well so I had to test them out. That’s what got me to The Bolsa Chica this time.

bc birdbc egret

I entered off of a lower lot which has access to a path which I seldom use. I wanted something different with new dirt for my new boots. It was an overcast morning which is common this time of year, sort of leftover “June gloom”. I trudged forward. It was a wet winter here so the grass and scrub brush was shoulder high and already browning. It was a great walk for spiritual renewal and for breaking in my new boots.

Where is your spot to renew your spirit and break in new boots?

4 Week Walking Plan

walking-benefits-768x948

Today I am reintroducing the starter plan for daily walking. If you are just considering a diet and exercise routine, this is for you. https://blog.myfitnesspal.com/4-week-walking-plan-for-weight-loss/

My Fitness Pal has a phone app so you can track your activity. It is a good starter plan. You will burn 200 to 300 calories a day on this plan and then you can step it up. The app will also track food for calories and nutrition which will enhance your food awareness. This is a healthy eating practice.

5 Easy ways to eat more fruit and veggies from diet.mayoclinic.org.

CR-Health-Hero-lose-weight-for-you-medi-0118

Make fruits and veggies the star of your daily diet with these ideas:

  1. Snack smart. Keep vegetables washed and cut in your refrigerator for quick snacks. Or reach for vegetables that require little preparation, such as baby carrots and cherry tomatoes. Keep a bowl of fruit on your kitchen counter. Just be sure to limit your intake of dried fruits because they’re not as filling as whole fruits and they have a lot more calories in a smaller volume of food. For example, 1⁄4 cup of raisins has the same number of calories — about 100 — as almost 2 cups of grapes.
  2. Experiment with new combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Toss some mandarin orange or peach slices into a salad.
  3. Choose recipes that have vegetables or fruits as a main ingredient. Try pineapple-chicken stir-fry, tomato-basil pizza or vegetarian chili.
  4. Start your day with a fruit or vegetable. Sprinkle a handful of blueberries on your morning cereal or oatmeal. Saute red peppers, tomatoes or spinach into your scrambled eggs.
  5. Drink your fruits and vegetables. But don’t reach for prepared fruit juice! Instead, turn the whole fruits and vegetables into a refreshing drink. Make a smoothie with plain low-fat yogurt and your favorite frozen fruits. Or puree together bananas, berries, lemon, mint, ice and 2 cups of fresh raw baby spinach — this green concoction may look odd, but it tastes delicious!

As you can see from these suggestions, sneaking more fruits and veggies into your diet can be easy, convenient — and fun!

Be healthy,

Dave

Please help with the site upgrade

You will receive a free ebook on how to stay diabetes free.

$10.00

 

 

The Day After the 4th

olive-oil-968657__340

We cooked and cleaned, that’s what we do when we are going to entertain. Dr. Robin and I unspokenly went about our duties of preparation. I grumped and groused as I always do. In the end, our friends showed up and we had a great time. We were eating a healthy fare and telling stories, planning some hikes and camping trips. There were conversations about work and children and all was as it should be. There is no “other shoe” to drop, we enjoyed the company of our friends.

IMG_1547

The backyard highlights included 4 hawks in a fly by to a power wire, 2 fighter jets in a fly by from some other event and 2 pineapples maturing in a patio pot. Now that is not deep but it is eclectic.

IMG_1545

We relocated from the back yard patio where we had gathered around the grill to the front driveway so we could enjoy the neighborhood fireworks. They were grand. Everything the stadium show would have was scattered throughout the neighborhood. Our personal show had a finale of a firework that looks like the jumbo bucket of popcorn from the movies. It went on and on to our cheers. It was grand.

Man With Fireworks

My thought for today is from Emmet Fox: God knows me, and loves me and cares for me. I am just as dear to him as any human being who has ever lived.

I’ll be out walking today, I hope to see you.

Be healthy,

Dave

Sometimes More is Better

aubergines-bio-cabbage-5205

What to eat at the 4th of July gathering?

When it comes to blogging more often would be good. I am getting requests for more information about what I am doing to stay fit and eat right. I will try to be more informative and consistent.  The 4th of July is here and we are having a couple of friends over. The menu will be a healthy one; chicken breast k-bobs, zucchini k-bobs, corn on the cob, and cauliflower rice.

flag

Doctor Robin and Dave’s Vegan and Paleo Cauliflower Rice

One Cauliflower head

One small onion

One garlic clove

A ¼ cup of organic vegetable broth

Salt & pepper

Rice the cauliflower in a food processor

1 tablespoon of coconut oil hot in a skillet

Add chopped onion and garlic, cook until soft

Add riced cauliflower, cook for about 5 minutes

Add broth and salt and pepper, cook about 3 minutes more.

Optional garnish with basil or parsley or cilantro.

 

As many of you know I am outside a lot with my work and play.

Here is a good product I am using to protect the skin on my arms.

They are not expensive and they are really comfortable.

UV Protection Cooling Arm Sleeves – UPF 50 Compression Sun Sleeves for Men & Women for Running, Cycling, Fishing, Golf, Volleyball, Basketball, Baseball & Football – Skin Cancer Foundation Recommended

Here is a link to a really good article about salt consumption. Salt consumption is a place where less is better.

Why High And Low Salt Diets Can Be Unhealthy

by Steven James Humphreys

 

https://wordpress.com/read/blogs/116936004/posts/20596

 

You can enjoy the fun on the 4th guilt free, just use a little food awareness.

Be healthy,

Dave

FREE TO CHOOSE

choose

My Stars, it’s a book review.

This is a review of the book “One Breath at a Time: Buddhism and The Twelve Steps” by Kevin Griffin. The book was suggested to me by Richard, the store owner at Easy Does It Books and Gifts in Long Beach, California. The author is a Buddhist meditation teacher and a member of a Twelve Step fellowship.

I was interested to see how a Buddhist “no god” religion could be interlinked with a western God concept program. I was also eager to find out more about the Buddhist practice or style of meditation as I travel a path nearby there regularly.

This book is worth the time to read and contemplate. Many concepts are explained with examples of how they applied to the author’s life and how they might be applied to the readers’ life. There are spots in the story that seemed to ramble but that was his life at the time. The author did a good job of marrying the two philosophies.

bill-w-alcoholics-anonymousbuddhist-1807526__340

This was done by reducing both philosophies to the most basic: whether talking about Buddha or Bill Wilson (A.A. founder), there are three characteristics of all existence.

  1. Impermanence

  2. Suffering

  3. Not-self

These are well detailed in the book. The author went through this process of duality in his life to save himself. It was ultimately a practical move on his spiritual path. The Afterword of the book gave me some additional insight into the author as a result of the original publication. Be sure it check it out.

One Breath at a Time: Buddhism and the Twelve Steps

Here is a quote from Goodreads. ”One Breath at a Time, describes the convergence of two vital traditions, one ancient, the other contemporary, and shows how they are working together to create a rich spiritual path for our times.”

Need Stars? let’s go with 4 out of 5.

 

Some things that can change your life

Twitter post from American Nomad

-making time to talk to friends/fam

-stretching

-taking care of your skin

-smiling more

-doing more of what you love doing

-exercising

-being in nature

-hydrating

-long walks

-going to concerts, parks, museums

-reading

-petting animals

 

Be healthy,

Dave

5 Best Fitness Gifts for Dad 2019

adult-baby-child-1157395

Not A Tie Again

What does he like and what will he use? I looked at several sites to find things of interest.

1.Fitbit Alta HR, Black, Large (US Version) Men’s Health likes it.

2. Kindle Paperwhite – Now Waterproof with more than 2x the Storage – Includes Special Offers. If he already has a Kindle, Amazon has a reasonably priced waterproof case. Temdan Kindle Paperwhite Waterproof Case Rugged Sleek Transparent Cover with Built in Screen Protector Case for Kindle Paperwhite.

3.Stamina 36-Pound Adjustable Kettle Versa-Bell. Another Men’s Health idea.

4.Wireless Portable Chargers 10000mAh, Hokonui Fast Wireless Charger Smallest Portable Charger with High-Speed 18W PD 3.0,QC 3.0 Port and LCD Display USB-C Power Bank for iPhone,Samsung and More -Black. Good price for all the bells and whistles.

5.WHITIN Men’s Quick Drying Water Shoes for Aqua Hiking Trail Running Sport Minimalist Barefoot Wave Walking Beach Swim Surf Outdoor Kayaking Athletic Male Blue Size 13

Be Healthy, your purchase from this site helps support it.

Please make sure you are following; valuable information is pending,

Dave

 

 

Please help with the site upgrade

You will receive a free ebook on how to stay diabetes free.

$10.00

ONE YEAR OF BLOGGING

Placeholder Image

My Fit to Fat and Back blog is one year old. That is 27 posts and about 12,000 words. “Back to fit” the journey is not over. The year was my second at watching my weight. I am down 32 pounds total with 22 of those pounds in the last year. I lead a better life in 3 areas: 1. I eat a healthier diet, 2. I exercise more regularly, 3. I meditate and pray regularly.

people-feasting-on-healthy-salad-buffet-413x275

Area 1. Eating better is the result of being more food aware or food conscious. After I moved away from “fast food” because of its poisonous and additives qualities, I next moved away from prepackaged foods as I learned to do a better job of label reading. I eat both of these things only occasionally. This leaves me with a diet of lots of fresh vegetables, fruit, and better quality meat. I have a limited GPS rule; limit Grains, Potatoes, and Sugar.

odd holiday

Area 2. Regular exercise is still a work in progress. I am dealing with some old health issues. There are old surgeries and old football and wrestling injuries which seems to be aggravated by some activities, weight, and age. I turn 72 this year. Progress is being made by carving out time for activities in my 2 job work schedule. I must get out there and get moving.

elijah-hiett-336504-unsplash

Area 3. The area of spiritual practice involves some reading and learning. I practice this daily. Start daily with a prayer of gratitude and hope. I find time to meditate for 5 to 30 minutes daily, beginning by being conscious of my breath. I would like to improve in this area to have a better relationship with all the people in my life.

The mechanics for the blog are still not perfected. The marketing of the blog as a product is still not a smooth seemed item. I want it to reach and benefit thousands and I’m at 30. I still have work to do.

The Pointers for Today:

Read the labels

Practice portion control

Eat fresh, local product when possible, and organic when possible

Exercise regularly, get up and move

Name 5 things you are grateful for in 30 seconds

Have an attitude of gratitude.

Books I am currently reading:

My daughter gave me this one, it’s great. This is really well written.

Animal, Vegetable, Miracle: A Year of Food Life

This is a re-read for me and great beginners guide to meditation. I have it on my FIRE from Amazon.

Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life
I bought this one from Easy Does It Books in Long Beach, California. It’s a good read from a great little store.

One Breath at a Time: Buddhism and the Twelve Steps

My next read:

This one comes recommended by my jungle trail running buddy. I’m looking forward to reading it.

Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery

Be Healthy,

Dave

Please help with the site upgrade

You will receive a free ebook on how to stay diabetes free.

$10.00