B.O. and Bad Breath

Okay, maybe these are not the loftiest subjects to write about, but I defy you to find two more practical (or common) concerns. Granted, they're only peripherally related to fitness and nutrition. Ok, maybe even that's a stretch. But I was thinking about them both because, frankly, after a long day and finally getting the kids to bed (but not yet making it to the shower or to brush my teeth), they're both on my mind.

And there is another indirect connection I just remembered. When I changed careers (from high-tech and bio-tech corporate finance management), these were two, shall we say, occupational hazards I thought I might come across here and there with my new career. Thankfully, with the exception of one teenage boy I was training years ago, who smelled like, well, teenage boy, everyone has been very nicely well-groomed for our sessions!

Here are three tips (one for the pits; two for the mouth) that will surprise you with they're simplicity and effectiveness:

1. Baking soda makes a terrific deodorant. Just dip your fingertips into a baggie of the stuff and spread it lightly around your armpit, mostly in the crease. It may need to be applied a second time during the day, but it not only is kind to both your skin and the environment, it doesn't just cover up odor, it actually deactivates the bacteria that causes it. And it's dirt cheap too!

2. Same thing with salt on your tongue for stale, late-day breath. I learned that from Dr. Dean's lunchtime radio show, and guess what? It works. Just sprinkle a little on your tongue and then scrape your tougue with your teeth (running them forward toward the tip) and rinse if you can in a sink. If not, the salt alone helps a bunch.

3. Cinnamon toothpicks work great too, and if you chew on one before bed, even morning breath is virtually eliminated. You can make them very easily by soaking flat toothpicks in a small amount of cinnamon oil and let them sit until they dry. Careful to wash all the oil off your hands before you touch anything.

Or you might have bigger problems than the ones in the title of this post...

Look for the Pleasure in It

I spent this afternoon at a local coffee hangout, just reading and relaxing. I go there pretty regularly with my kids and by myself when I can, which I try to do at least once a week. It's one of those inexpensive, simple indulgences that make life a little more civilized and enjoyable for me. I love watching people stream in and out and often strike up terrific conversations with total strangers - usually people I'll most likely never see again. Occasionally I even run into a friend or client.

When you think about why we have our routines (like daily walks, exercise, watching TV or even going out to dinner or clubbing), there's always some sort of payoff. It might be short-term, it might be working on personal or professional enrichment (like taking a class), but it should always have some level of enjoyment attached to it.

So many people look at eating healthfully and working out as a big pain they don't want to be bothered with, or that they think will not be worth the trouble to do. Most recognize the importance to their health, and many even acknowledge the positive effects on their daily quality of life, but would still pop a pill if the benefits came it that form.

But that just means you haven't found your unique way to practice these principles yet. There is a way to enjoy good eating (discovering new fresh fruits, healthy dishes at your favorite restaurants) and exercising (playing Frisbee, badminton or volleyball at a park with friends or participating in a short non-competitive race with a family member for charity) that will make you smile while you're actually doing it. I know it's out there for you.

If you haven't found it yet, keep looking, you will. And the journey might be fun too.

Of Course You Do Squats!

Do you get up from sitting in a chair every day? Do you, um, perch to conduct your, how shall we say, body business? (If that was too indirect and confusing, I direct your attention to the Jessica Simpson analogy of "dropping the kids off at the pool".)

You get the picture. If you sit and rise from a sitting position, you do squats. The question is, do you do them safely?

I'm not a big fan of the barbell squats, where you place a bar loaded with plates on top of your shoulders for two reasons:

1. It stacks an unnatural load at the top of your spine.

2. It puts a strain on the low and mid-back as you pitch your spine forward to keep your knees back (and protected) at the low point of the movement.

I do have some clients use dumbbells (much easier to balance and control than a bar and no direct pressure at the top of the spine), but some who have strong legs have trouble holding the additional load they need to push their legs and glutes in their hands for the duration of the set.

For those reasons, and to have an exercise that is challenging without the requirement of additional weight, I've used this variation to make it harder than simply doing a set with one's own body weight, which is not enough for many people:

1. Do five, slow, controlled, full-range repetitions like the man in the picture above.

2. Come down for the sixth and then go up 1/3 of the way five times (very controlled tempo - not a hint of a bounce!)

3. Finish with a 30-second rep (count to ten slowly as you drop your seat to knee-height, hold it there for a ten count, then rise evenly over the final ten count.)

Repeat that circuit (if you can).

Unless you have very strong legs for your body weight, a couple of circuits should just about do it. Try it out and let me know how you like (hate) it!

Side Note:

A couple of days ago I received an e-mail from Blogged.com, a blog review site. They gave me an "8 out of 10" rating (Great) and listed me in their directory under the home and family section.

Check it out!: http://www.blogged.com/blogs/the-45-year-old-six-pack.html

Eat NU~DE: Great Snacks!

I'm a big fan of low prep time for meals and snacks. In fact, with a few exceptions, I only eat food that takes no longer to prepare than it does to eat!

With that in mind, here are some of my "go-to" snacks that help to make up my 6-10 "eating events" each day:

Apple slices (with cinnamon) spread with crunchy peanut butter

Broccoli and cauliflower (pre-cut) dipped in Mediterranean hummus

V8 and a protein bar

Trail mix and an orange

Quaker oat squares and mixed nuts

Chicken apple sausage (pre-cooked) and a "pocket salad"*

* (a combination of snap peas, baby carrots and cherry tomatoes)

You can see that there are some whole grains in there, but my focus (besides quick prep and portability) is more on veggies and lean protein, since that's what's missing in most people's diets, and the combination creates a more nutrient-dense (NU~DE), filling snack with less food.

Try some of these out and see how you like them!

It's (Nearly) All Here!

Hey Guys -

Here are all nearly all the posts since the blog started, indexed by subject. Each of the links below contains a sub-index with the posts in that category. Spend a little time on a subject of interest, or an area where you think you could use some new ideas. You will find something useful here, I guarantee (and please share with a friend - or 10!):

Fat Burning Tips and Tricks: http://45yearold6pack.blogspot.com/2008/03/fat-burning-practices.html

Motivation/Inspiration: http://45yearold6pack.blogspot.com/2008/03/motivationinspiration.html

12 Healthy Habits: http://45yearold6pack.blogspot.com/2008/03/12-healthy-habits.html

Exercise Descriptions and Tips: http://45yearold6pack.blogspot.com/2008/03/exercise-descriptions-and-tips-index.html

Flat Belly Recipes: http://45yearold6pack.blogspot.com/2008/03/flat-belly-recipe-round-up.html

Nutrition Fundamentals (links are at the bottom of the post): http://45yearold6pack.blogspot.com/2008/03/keep-this-blog-alive.html

Are You Bendy Enough?

From what I see with new clients, one of the most neglected areas of fitness is flexibility. A good definition of flexibility is how much of each joint's natural range of motion (ROM) you can comfortably reach by moving your spine, neck, arms and legs (upper and lower) in all directions. The ROM at each joint is affected by both the muscle/tendon chain's length and the rigidity of those two types of tissue. Tendons attach muscles to bones and are less pliable than muscles, and stretching them is at least as important as stretching the muscles.

Why is it important?

Simple - your ROM determines the pain-free area in which you can physically function, and within which you have a much lower risk of injury. Reach too high or too fast, bend over too quickly or at an angle your body isn't used to - BAM! Some injuries due to inflexibility are minor and only last a few days. Some change the joint's function (and your physical quality if life) forever. Pretty important stuff.

So why don't people address flexibility more seriously? Well, as we age, we can get used to having gradually lowered ROM, and just accept it as an inevitability. It doesn't have to be. Here's a quick way to see how you're doing with broad strokes (a qualified trainer can help you get a much more comprehensive assessment):

1. Have someone look at your profile while you assume a natural stance. There should be a straight line connecting the center points of your ankle, hip shoulder and the opening of your ear. Most people, from daily activities and a lack of training, pronate, or push forward their chins and droop their shoulders down and slightly or moderately forward. This is caused by tight, short chest muscles and anterior (front) shoulder muscles, and puts an unnecessary load on the base of the neck and the entire spine.

2. Reach straight up above your shoulders. Is it easy to get your middle knuckle directly above your shoulder joint, rather than slightly or moderately forward? If not, the problem mentioned above is at work here too. Is it easy to fully extend the arms overhead without a bend at the elbows? If not, your biceps are tight. This is very common as well and puts both the biceps and shoulder at risk of injury if you reach, lift or throw abruptly.

3. Lying on your back with one leg extended on the floor, raise the other with the leg completely straight. Ideally, you should be able to get the upward extended leg vertical or just past vertical. Most people can't. That can signify a vulnerability to back injuries.

Working with a trainer to address these critically important areas of fitness is definitely worth considering. You know how the problem developed, so you can guess how the story ends unless there's a plot twist pretty soon here.

Yoga and Pilates classes can be great but some individual attention and a customized plan adapted to your specific needs is always a good idea.

Here's an article from my website on important considerations when looking for the right trainer in your area: http://www.trivalleytrainer.com/resources_3cs.html

Don't Like Vegetables? Try These Ideas...

If there's one food group that could single-handedly turn around this country's obesity epidemic, it would have to be vegetables. Why? Because veggies contain more nutrients (many of them unique to veggies) for the volume of food than any other food group, and at a small fraction of the calories of other foods. Some of my clients have lost significant amounts of weight simply by replacing high calorie dinners with lighter, veggie heavy selections.

The problem is that many people are not big fans of veggies.

That's too bad because when you're off the salty, sugary foods for a while, you can develop an appreciation for veggies that you never knew you could have. But in the mean time, here are some ideas on how to sneak them in when you just don't like them all that much:

Salads with fruit like apples, tangerines, pears and cranberries

Sliced squash and zucchini in sauces over pasta

V8 juice

Veggie and chicken toppings on low-volume cheese pizza

Teriyaki stir fries with beef or tofu and veggies

Cut veggie varieties dipped in hummus


And here are three of my favorite recipes where veggies make a "cameo appearance", rather than being the main attraction:

http://45yearold6pack.blogspot.com/2008/03/flat-belly-recipe-low-fat-hi-pro-veggie.html
http://45yearold6pack.blogspot.com/2007/12/flat-belly-recipe-veggie-wraps.html
http://45yearold6pack.blogspot.com/2007/12/savory-soup-and-simple-too.html

Rebirth and Renewal

Whether or not you're celebrating Easter, it's a good time to consider the idea of rebirth and renewal. I read a while back that every seven years we regenerate the cells in our bodies - completely. That means we're constantly becoming new in a physical sense. But I believe we have the power to redefine ourselves emotionally and spiritually even more quickly, if we want that deeply and sincerely. Here are a three steps to consider taking today:

1. Forgive yourself and others for all past offenses. That doesn't mean to stay in a situation that is unhealthy or harmful. It just means moving in the direction of positive growth without the burden of anger, resentment or guilt. If you have not honored the gift of your physical wellness until now, now is exactly the right time to start. Do so without regret or self-blame.

2. Decide to recognize your body is worth your devotion. What better way to recognize that fact but to witness it's devotion to you every day? Place your fingers gently next to your esophagus and feel the steady pulse as you breathe in and out, constantly, without fail. Now that's devotion.

3. Feel better. Do #1 and 2, and you will. I promise.

Fat Burning Practices

Here are some random (but complimentary) practices that play a big role in optimizing the nutrition content with a lower calorie count, optimize the effectiveness of your exercise program, help you take in fewer calories at a sitting, lower caloric intake toward the end of the day and just generally help with body fat loss:

First: Ten Things You Should Be Doing (but probably aren't) if You Want to Lose Fat: http://45yearold6pack.blogspot.com/2008/05/ten-things-youre-probably-not-doing-but.html

Next: Additional Random Fat Loss Tips:

http://45yearold6pack.blogspot.com/2007/11/is-your-flat-belly-burried.html
http://45yearold6pack.blogspot.com/2007/11/taking-out-trash-fitness-myths-vs.html
http://45yearold6pack.blogspot.com/2007/12/simplify-to-get-on-road-to-40-something.html
http://45yearold6pack.blogspot.com/2007/12/calorie-burning-furnace.html
http://45yearold6pack.blogspot.com/2007/12/40-firm-and-toned-123.html
http://45yearold6pack.blogspot.com/2007/12/making-healthy-eating-happen-planning.html
http://45yearold6pack.blogspot.com/2007/12/my-favorite-protein-sources.html
http://45yearold6pack.blogspot.com/2007/12/snack-late-in-day-to-lose-fat.html
http://45yearold6pack.blogspot.com/2007/12/full-yet.html
http://45yearold6pack.blogspot.com/2008/01/peek-at-my-eating-guidance-for-one-of.html
http://45yearold6pack.blogspot.com/2008/01/knowing-your-body-and-reading-its.html
http://45yearold6pack.blogspot.com/2008/02/munchies-late-at-night-try-one-of-these.html
http://45yearold6pack.blogspot.com/2008/02/dont-drink-your-calories.html

Motivation/Inspiration

What moves you? What does it take to make you say "Enough, time to move forward."? When will the present moment be your only reality, rather than waiting on, or anticipating some event in the future that will finally be "the thing" that does it for you?

Below is a collection of thoughts on what makes us tick and what leads us into permanent and fundamental personal change, as powerful experience as there is to have:

http://45yearold6pack.blogspot.com/2007/11/director-whats-my-motivation.html
http://45yearold6pack.blogspot.com/2007/11/your-body-loves-you-do-your-feel-same.html
http://45yearold6pack.blogspot.com/2007/11/growth-can-be-painful-but-it-doesnt.html
http://45yearold6pack.blogspot.com/2007/12/looking-for-motivation-go-deeper.html
http://45yearold6pack.blogspot.com/2007/12/value-of-guilt-its-limited.html
http://45yearold6pack.blogspot.com/2007/12/gravity.html
http://45yearold6pack.blogspot.com/2008/01/two-questions.html
http://45yearold6pack.blogspot.com/2008/02/whats-purpose.html
http://45yearold6pack.blogspot.com/2008/01/stopped-in-my-tracks.html
http://45yearold6pack.blogspot.com/2008/02/let-no-man-put-asunder.html
http://45yearold6pack.blogspot.com/2008/02/quite-day.html
http://45yearold6pack.blogspot.com/2008/02/taking-risk.html
http://45yearold6pack.blogspot.com/2008/02/five-steps-to-peace.html
http://45yearold6pack.blogspot.com/2008/03/faith-through-toughest-part-beginning.html

12 Healthy Habits

These are the posts that recommended a dozen habits that will help you eat better, exercise more effectively and move closer to mastering a healthful lifestyle:

http://45yearold6pack.blogspot.com/2007/11/habit-week.html
http://45yearold6pack.blogspot.com/2007/12/fitness-magazine-cover-model-ab-secret.html
http://45yearold6pack.blogspot.com/2007/12/habit-3-water-before-but-not-during.html
http://45yearold6pack.blogspot.com/2007/12/healthy-habit-4-pilates.html
http://45yearold6pack.blogspot.com/2008/01/habit-5-embracing-discomfort-in.html
http://45yearold6pack.blogspot.com/2008/01/recreation-workouts.html
http://45yearold6pack.blogspot.com/2008/01/habit-7-savoring-each-bite.html
http://45yearold6pack.blogspot.com/2008/01/habit-8-keep-your-muscles-guessing.html
http://45yearold6pack.blogspot.com/2008/02/habit-9-correct-posture.html
http://45yearold6pack.blogspot.com/2008/02/habit-10-longer-lower-intensity-cardio.html
http://45yearold6pack.blogspot.com/2008/03/healthy-habit-11-par-courses.html
http://45yearold6pack.blogspot.com/2008/03/habit-12-right-music-during-your.html

Exercise Descriptions and Tips Index

Here are all the exercise related posts since I started the blog. They cover strength, cardio, flexibility and core stability. All the components you want to make sure are addressed in a balanced fitness program are touched on below:

http://45yearold6pack.blogspot.com/2007/11/strength-to-change.html

http://45yearold6pack.blogspot.com/2007/11/three-critical-elements-to-make-most-of.html

http://45yearold6pack.blogspot.com/2007/12/cardio-where-to-start-and-how-to.html

http://45yearold6pack.blogspot.com/2007/12/exercise-tip-fluidity-for-safety-and.html

http://45yearold6pack.blogspot.com/2008/01/habit-5-embracing-discomfort-in.html

http://45yearold6pack.blogspot.com/2008/01/why-exercise-when-youre-feeling-down.html

http://45yearold6pack.blogspot.com/2008/01/vary-your-workouts-for-balance-and.html

http://45yearold6pack.blogspot.com/2008/01/how-and-why-to-breathe-when-you-lift.html

http://45yearold6pack.blogspot.com/2008/02/strength-training-its-not-about-reps.html

http://45yearold6pack.blogspot.com/2008/02/better-than-running.html

http://45yearold6pack.blogspot.com/2008/02/precautions-for-40-back.html

http://45yearold6pack.blogspot.com/2008/03/stretching-and-warming-up-not-same.html

Flat Belly Recipe Round-Up

Several clients and readers have asked about the recipes I've posted here on the blog, but because I post by category on different days of the week, it may be hard to find them without reading through all the past postings.

So today I'm continuing the process I started yesterday of indexing the posts for given categories with all the recipes posts I've written so far.

Enjoy!

http://45yearold6pack.blogspot.com/2007/11/flat-belly-recipe-kettle-corn.html

http://45yearold6pack.blogspot.com/2007/12/flat-belly-recipe-hi-prolow-fat-spinach.html

http://45yearold6pack.blogspot.com/2007/12/savory-soup-and-simple-too.html

http://45yearold6pack.blogspot.com/2007/12/flat-belly-recipe-veggie-wraps.html

http://45yearold6pack.blogspot.com/2008/01/flat-belly-recipe-hi-protein-4-layer.html

http://45yearold6pack.blogspot.com/2008/01/flat-belly-recipe-lower-fat-deviled.html

http://45yearold6pack.blogspot.com/2008/01/flat-belly-recipe-low-fat-greek-pizza.html

http://45yearold6pack.blogspot.com/2008/01/flat-belly-recipe-hi-pro-low-fat-french.html

http://45yearold6pack.blogspot.com/2008/02/flat-belly-recipe-hi-pro-low-fat-baked.html

http://45yearold6pack.blogspot.com/2008/02/flat-belly-recipe-tuna-and-cheese-super.html

http://45yearold6pack.blogspot.com/2008/02/flat-belly-recipe-hi-pro-pasta-salad.html

http://45yearold6pack.blogspot.com/2008/02/eat-nude-salads-with-protein.html

http://45yearold6pack.blogspot.com/2008/03/flat-belly-recipe-power-pancakes.html

http://45yearold6pack.blogspot.com/2008/03/flat-belly-recipe-low-fat-hi-pro-veggie.html

Nutrition Fundamentals

Here are the bare bones of eating right - the framework I use to provide nutrition guidance to my clients.

First, an overview of healthy eating concepts:
http://45yearold6pack.blogspot.com/2007/11/nutrition-101-road-to-40-something.html

Next, part 1 of a 2-part series about the importance of eating the right food:
http://45yearold6pack.blogspot.com/2007/11/its-food-fred-part-1.html

And part 2 of the same series:
http://45yearold6pack.blogspot.com/2007/11/its-food-fred-part-2.html

Finally, a peek at my own seven-day food diary:

http://45yearold6pack.blogspot.com/2008/04/what-i-eat-my-seven-day-food-diary.html

Stretching and Warming Up - Not the Same thing

Have you ever watched an athlete bounce through a pre-event stretch series and then stop suddenly and reposition as if they had tweaked a nagging injury?

A client I had tonight reminded me that there are still some very pervasive and stubborn fitness myths circulating out there. One is that stretching and warming up are (or can be) considered the same thing. They aren't and they can't. Why? They are two entirely different processes, and they accomplish different things.

Stretching is meant to elongate and keep supple the muscle-tendon chain. Tendons attach muscles to bones and are more rigid than the tissue they anchor. They need more deliberate, controlled and consistent loads to become lengthened and more pliable (significantly diminishing their own, and the muscles' risk of injury.)

That's where warming up comes in - before the stretching.

Warming up is characterized by large, flowing movements, progressively increasing heart rate, deeper more rapid breathing, increasing body core temperature and more loose, fluid range of motion at the joints. It's basically an aerobic activity that starts out light and slowly moves to moderate intensity that can last a few to several minutes. That's the best way to prepare the body for more aggressive loads and motion coming up later.

The absolute best time to stretch is at the tail end of a workout, although stretching intermittently during the workout (or after each set with strength training) is great in addition to (but not as a substitute for) the end-of-the-workout stretch.

I'll post another time about the mechanics of different kinds of stretches, but for now, remember that the best way to warm up is to actually heat up your body with cardio. And the best way to stretch is when your muscles and connective tissue, like taffy at the boardwalk, are already warm.

Flat Belly Recipe: Low-Fat, Hi-Pro Veggie Quiche

Ok, the fact that I'm tapping this post into my keyboard attests to the fact that I am, in fact, real. And since I get visual confirmation whenever I bathe (at least daily), I can also say with confidence that I am, indeed, a man.

So we can dispense with the silly cliche's right off the bat. Not only do real men eat quiche, they can make them too. It really couldn't be much more simple to prepare a versatile, healthful meal that can work for any meal or snack. Here's how:

Get a couple of those frozen pie crusts from the supermarket, some nonfat milk, a dozen eggs and frozen mixed veggies. Preheat the oven to 375. Crack six eggs, tossing out four of the yolks and drop each into a bowl and mix with about a cup of milk. Meanwhile, defrost about a cup of the veggies in the microwave. Dump the defrosted veggies in the pie crust and then pour in the egg mixture until it's just below the ridge of the crust. Bake the whole thing for about 45 minutes, and then grate a little cheddar cheese on the top and put it back in the oven for five or 10 minutes (pie crust should be lightly browned and the egg mixture should be firm).

Take it out and give it a few minutes to cool, then enjoy!

Another tasty variation is frozen chopped spinach, sliced mushrooms and julienne cut sun dried tomatoes.

Good stuff.

Habit #12: The Right Music During Your Workout

Do you get charged up when you listen to hip hop or death metal? Maybe dance music fuels your fire for movement. Is Motown your thing? Or perhaps a nice dose of Carpenters or Michael Bolton is what you need to grease your wheels (don't be hater - I can see you smirking).

The thing is that it's different for everybody, but for most people, music adds an essential ingredient of passion and enjoyment to a workout. I used to work with a guy who only listened to Metallica, and he was a bodybuilder, so you know "Enter Sandman" was cranked while he was pumping iron. One of my clients prefers opera far and away over nearly any other style of music on my MP3 that accompanies our sessions (I have a special mix for her). Other clients love the blues, folk, alternative or any of the myriad of obscure artists I play during the hour. A few have even said they couldn't care less what we listen to (although that's hard for me to wrap my head around, if you want to know the truth.)

I teach boxing and used to work with amateurs and pros, sparring and training. I like loud and fast like The White Stripes, Flogging Molly or Eminem for hitting the bags and contact work. I prefer mellow (classical, swing, adult alternative, folk or even soundtracks like "O Brother Where Art Thou" or "Les Miserables") for strength training so I can focus on pristine execution.

Whatever your preference, make sure you're able to listen to what you like when you're exercising. You'll do it better and enjoy it more.

Faith Through the Toughest Part (the beginning)

Often, we start an exercise and healthful eating program (or any difficult or scary endeavor - especially life-changing ones) with the best intentions, hoping that it will get easier as we move further into it. We have an intrinsic sense that it's the right thing for us, and so, once we begin, it should become easier and more natural.

Then it gets really hard.

Soon, our conviction begins to waver, we start to rationalize with ourselves that we may not really be that convinced what we're doing is worth the effort, time and discomfort, or maybe even that it's necessary at all.

That's when faith is most important.

Every false start in your life was an important message that you weren't ready yet. But if you know deep within yourself that you deserve to feel better, be stronger, more resilient and have a better quality of life, you'll keep trying, again and again. At some point you need to take a leap of faith. No significant growth comes without risk or discomfort. Changing your lifestyle dramatically can be very intimidating. You're challenging yourself to give up your identification with everything that no longer works for you, but is oh so familiar. And in that familiarity is a comfort.

But ask yourself if that comfort helps you to be true to yourself - your best self.

When you are ready to ask yourself that question, sincerely and with courage, you'll find that faith. It might be just a spark, but it will be enough.

The time for faith is when you need it the most. And only you can give that to yourself. There is no greater gift.

Veggies First

If you're serious about healthful, sustainable weight loss, make veggies a priority. I don't just mean intend to eat more and then forget about them the next time you open the refrigerator door. I mean make them the first thing you get on your shopping trips each week. Plan meals and snacks around them. Select them first and only forgo them if you have had plenty at that point in the day. And when you have a meal that includes veggies - polish them off first - even if you're eating a salad before the meal.

Why?

Because veggies are both the most nutrient-dense food (highest ratio of vitamins, minerals and fiber to calories), and the most under-represented food group in the average American diet. And we're also the fattest industrialized nation on the face of the earth. That's not a coincidence. I've had clients trim over 500 calories off their daily totals simply by increasing the percentage of their total intake from less than 5% of their diet (average) to over 20%. Doesn't sound like much of a reduction? Well, 500 calories accounts for a pound lost a week, and over 50 in a year. Pretty good deal, huh?

I also make veggies the centerpiece of my last meal of the day, since they are also the lowest calorie food group for the largest volume of food. That lets me taper my calories in the evening, the time when your metabolism slows but most people eat their biggest volume of calories.

That's reason enough for making veggies not just an option, but truly a priority.

Lengthen (and loosen) your Hamstrings with the "Catcher" stretch

Three things you don't want in your life that, based on statistics, are likely to happen anyway:

1. Arthritis
2. Overweight/Obesity
3. Back Pain

Sounds great, right - can't wait to get older! But wait - these are not all inevitable by-products of aging. In fact, eating well and exercising can dramatically reduce the effects of all three (but you knew I was going to say that already, didn't you?)

The third one, though, requires a very simple and clear combination of preventive measures to avoid above and beyond generally being fit and consuming a healthy diet. The two measures for avoiding back pain (or reducing your incidence of recurrence if you've already experienced it), are improved core strength and lower body flexibility.

Most people who do not train specifically to avoid tight hamstrings (the backs of the thighs - a critical link in the chain that affects load on the back muscles), have very tight hams (rigid and short). That's a back problem waiting to happen.

Here's a good stretch that can reverse that condition:

1. Warm up with some light cardio for a few minutes (or do this at the end of a workout)
2. Crouch down placing your forearms on your thighs (like the umpire in the picture above).
3. Extend your knees by lifting your seat while maintaining forearm contact with your thighs (don't open up or "un-hinge" at the waist).
4. Keep your back flat (avoid rounding as you lift your pelvis.

Take the hamstrings to a moderate load (about 60-75%) and hold for 30 seconds. Rest for a few seconds and then repeat.

Do this stretch consistently for a couple of weeks and watch your hamstring flexibility (and the load on your back) improve measurably.

Your back with thank you in years to come.

PS - You may be wondering why I named it "catcher", rather than "umpire" stretch, since it looks more like what the umpire's doing in the picture above. Good question. It's been a long time since I played little league, so I forgot the catcher drops down so low. Doesn't matter what you call it - just that you do it. :-)

Flat Belly Recipe: Power Pancakes

If you like the idea of having a truckload of a healthy breakfast and snack option sitting in the freezer waiting for you to gobble them up, this may be your lucky day!

These are super simple, taste great, are a terrific source of protein and whole grains and are about as handy a food as you can imagine. Here are the ingredients:

1 cup low fat Knudsen cottage cheese
3 cups Quaker Oatmeal (regular slow cook)
1 cup whole wheat flour (est)
1 egg and 4 whites
2 cups nonfat milk
3 scoops chocolate whey protein powder (optional)
1 tsp salt
1 Tbsp brown sugar
1/2 tsp of cinnamon
1/4 tsp nutmeg
1/4 cup of dried fruit, raisin or black currants

Soak the oatmeal in the milk while mixing all the other ingredients (or at least five minutes). Heat up a griddle to 400 degrees. Combine the two mixtures in a large bowl and add more flour if you're skipping the protein powder. You may need to eyeball the flour and milk. You want to consistency to be like firm cooked oatmeal, not like pudding and but not so firm its nearly impossible to stir. Add milk or flour to get it there.

Use a 1/3 cup scoop and dollop onto the griddle, flipping the pancakes when they start to get a dull sheen the edges begin to bubble.

This should make around 20 give or take. Let them cool and freeze what you don't eat. Their great topped with Greek yogurt and honey or simply by themselves as a healthy alternative to a pastry.

Eat them as a breakfast or take them with you for a snack (cheaper and healthier than a granola bar).

Yum!

The (almost) 140 Year Old Man!

Just for fun, I took one of those on-line longevity tests today. I thought the questions were relevant but expected the predictive value to be questionable, at best. It was. Seems like they think, based on the answers to their questions, I'll be 139 before I kick. God help us all if that's true.

But since the average actual lifespan for a man living in the U.S. is in the early 70's, it gives you some idea of the impact of obesity, smoking, lack of exercise, poor eating habits and the myriad of associated diseases and disease risks these all-too-common behaviors have on how long we get to stay around here.

What's more important, though, is how you feel and what you can do while you're here.

Here's the test: http://www.hbhealthonline.com/longevity-test.html

Take it yourself and play around with some of the variables you can control (see the items above).

It might make you take another look at how you're treating your body and how you want it to treat you as the years pass (hopefully many).

Healthy Habit #11: Par Courses

If you're one of those people who thrives on being outdoors while you're exercising, but you live in an urban or suburban area, par courses (which go by other names as well) may be right up your alley.

These are basically little calisthenics-type exercise stations strung together by paved, dirt or gravel trails and follow a prescribed sequence. You can find them in public parks, school grounds and sometimes laced around business parks. They're a very cool idea but some people don't know quite what to do with them. Here are a few tips to get a good (but safe) workout at a par course:

1. Jog about half your normal running pace. The exercise stations will spike your heart rate and you need to pace yourself to allow for a cumulative effect over the length of the course.

2. Skip the stations you aren't sure how to use, seem beyond your strength level or ones that seem acrobatic or difficult to balance on if you are not particularly athletic or have something less than an excellent strength-to-body weight ratio. If you can't easily do jumping jacks or hop on one foot for 10 seconds, skip these types of stations.

3. If you do strength work for your legs (squats or lunges), leave that one until the end, even if a leg strength station is presented earlier in the sequence. Why? Because you need to save your leg endurance for the rest of the jogging between stations and it could also compromise your balance and footing if you work your legs too hard before you finish the course.

4. Take along a resistance band for arm and shoulder work and exercise these muscle groups at the stations you skip (or spread evenly throughout the course). Look at the guide provided in the band package or contact me for animated links of suggested band exercises.

Par courses can be a lot of fun and a nice break from the gym routine if you know how to make it fit your needs and fitness capabilities.

So get out there and have some fun!

Eat NU~DE: Eating on the Run

I'm pretty lazy when it comes to food preparation. No, actually I'm extremely lazy. That's hard to reconcile with eating 6-10 times a day. I do sometimes grab food from restaurants, fast food places (you can find healthy options if you know what to look for) and grocery stores. But that can get expensive, so most of my food I get from home.

How do you manage to have all that food handy, make sure you don't get sick of the same things over and over and still eat very clean (NUtrient~DEnse)?

The keys are that the food is some combination of:

1. Modular and versatile
2. Prepared in advance in large quantities
3. Keeps well for a relatively long time

A lot of the food below is easy to grab and walk or drive with, because I literally eat almost every time I do either. But some of it I just grab a few bites of and eat three minutes before my client arrives, or even during the session (have to practice what I preach, right?) Here are some of my many "staples":

Fresh fruit
Fresh vegetables (the small pre-cut varieties like snap peas, baby carrots, cherry tomatoes, broccoli flowerettes)
V8 juice
Roasted soy nuts
Jerky
Trail mix
Hard boiled eggs
Protein bars
Power Pancakes (recipe later this week!)
Cottage cheese
Low fat Greek yogurt
Hummus
Whole grain cereal (granola, Grapenuts, Quaker Oat Squares, Cheerios)
Baked pita chips
Granola bars

If you noticed, you saw that all four of the basic food groups are pretty well represented here and in very lean, nutritious forms. But most importantly, they all pack and travel very well - a quality that is critical for my lifestyle, and may be for yours as well.

Add some (or all) of these to your grocery list and see how your options for healthful eating on the run open up!