I eat a lot of fiber

High fiber diets cause me to feel full with fewer calories.  New studies show a high fiber diet: is associated with a significantly reduced risk of total death, including cardiovascular mortality and deaths from infectious and respiratory diseases. Here are some high fiber foods: Beans Whole grains, brown rice Fruits …

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Real men eat beans, greens, and rice

I’m not vegetarian.  But I eat lots of plants!  1/2 – 1 lb of green veggies with every lunch and dinner.  Mike Tyson and Bill Clinton have lost tons of weight by eating a plant-based diet. Fish or skinless chicken are my usual sources of protein.  But the other day …

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LIKE A BROKEN RECORD…

My meals are very, very regularized.  I don’t have to even think about what to make or eat anymore. I’ve had the same breakfast every day for roughly 360 days in the past 365! See the last page of the newsletter for my routine. Yesterday’s dinner:

Back on the road…

I am traveling again today, and have packed my breakfast in ziplock baggies: 2/3 cups oatmeal plain 3 tablespoons dried skim milk 2 scoops whey protein powder 1 tablespoon cocoa 1 tablespoon cinnamon 1 scoop dried cherries   Add boiling water, and I’ve got breakfast every day! The NYT Travel Section has a recent article about …

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FOOD DESERTS

Sad story in today’s NY Times, about malnutrition despite an overabundance of calories in inner city neighborhoods.  Lack of affordable, accessible healthy foods. Ubiquitous unhealthy food that promotes diabetes and obesity. “Hunger and obesity are often flip sides to the same malnutrition coin,” said Joel Berg, executive director of the New York City Coalition Against Hunger. “Hunger …

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My eating plan

Breakfast: oatmeal 2/3 cup, 2 scoops protein powder, lots of cinnamon, 1 teaspoon cocoa powder, skim milk 8 oz, scoop dried cherries or raisins. Lunch and Dinner: nuked or steamed  green veggies(lots = 1/2 -1 lb) w/ 1 TEAspoon olive oil and spices; fish/chicken/meat spiced and nuked/steamed without oil;  1-2 …

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RESISTANCE TRAINING IS KEY!

I split my exercise roughly 50:50 between resistance (strength) training and aerobic (brisk walking; treadmill; elliptical).  Usually 4 days/week, 2 sessions of each kind of exercise. Another study shows the importance of resistance training (RT) A High-Protein Diet With Resistance Exercise Training Improves Weight Loss and Body Composition in Overweight and Obese Patients With …

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