Health and Fitness 101

 Introduction and Disclaimer

    According what I have read, being overweight is the leading cause of death from the COVID-19 virus globally. Even since before the pandemic, America has been in an obesity and Type 2 diabetes crisis. I am a middle-aged male with a Body Mass Index of 22.5, and with 21% body fat percentage. At 5 feet 8 inches, my average college weight was about 145 - now I weigh about 150 pounds. I hike, bike, and play tennis, squash, and golf. Many of my friends have asked me what my regimen is, so I decided to share what I do. One thing I realised during the pandemic is that lack of fresh air (oxygen), like being overweight, can also be a killer. I need to get outside and breathe fresh air every day. 

    Decades ago when I was child, America was in a health and fitness phase. Many people took up jogging, hiking, biking, and began eating healthier foods such as granola. There seemed to be far fewer overweight people then. We need to get back to a culture of wellness and fitness.

    DISCLAIMER: I am not a registered or certified dietician, fitness trainer or physician. The combined opinions and methods expressed here are uniquely mine, based on my personal experience. What works for me might not work for you. Consult with your doctors, dietician (nutritionist) and fitness trainer before trying anything new. 

DIET

   Over the years, I have analysed many popular diets out there - Scarsdale, South Beach, Paleo Caveman, Keto, Fit For Life, Vegan, Vegetarian, Blood Type, etc. Many of them have several things in common. None of them appear to be ideal.

    Portions, Moderation and Calories

    Serving size and calorie counting are most important to me when dieting. If I follow RDA guidelines and don't eat more than 4 ounces of meat per day and no more than one serving per day of anything else, the calorie total is often between 1000 and 1500 calories. I stick to 1000 calories max per day when dieting in January, April and September. I manage cravings by rewarding myself with a few things in moderation on the weekend - maybe a beer, soda, or a dessert.

    Fruits and Vegetables

    I eat 5 servings of fruits and vegetables per day. Fresh and organic is the best way to go. Fad diets often do not specify which 5 servings. 

   (1) One serving of Red Beets, Berries or Tomatoes  

        These dark fruits contain lutein for your eyes, and they contain antioxidants that fight off free radicals that can cause cancer and other ailments. Tomatoes are a major source of Vitamin C as well. Acai berries and pomegranates are popular now. Not sugar beets, they are different!

   (2) One serving of Dark Leafy Greens 

        These greens provide fibre with a high level of chlorophyl, unlike Iceberg lettuce. Spinach is my preference, but there are kale, chard, collared greens and others. Watercress, parsley, basil, and cilantro are in this group even though some are considered herbs just to add flavour. Spinach is good source of iron, but it needs to be eaten with tomato or fruit high in Vitamin C in order for my body to absorb the iron.

    (3) Carrots

        Carrots contain beta carotene and are good for your eyes.

    (4) Fruit High in Vitamin C

    If I am not eating spinach with tomato, I make sure I eat a citrus fruit because Vitamin C helps boost the immune system. 

    (5) Fruit Salad, Vegetable Juice, Olive Oil

      Preferably organic, one 8 oz. glass of veggie juice can contain up to two servings of fruits and vegetables. Although juice does not contain as much fibre as whole foods, it does ensure I am getting many daily nutrients for optimal health. When I sautee vegetables or make a salad, I add one serving of olive oil. I do not like the taste of vinegar.

    Sometimes I make a fruit salad with berries, oranges, bananas and apples. Apples and cinnamon are great too. 

      (6) Fermented Vegetables

    These foods that include olives and sauerkraut help repair and guard the lining of your gut.

       (7) Salads and Sauteed Vegetables

      Waldorf Salad - Celery, apples, raisins, walnuts and Vegennaise 

       Veggie Stir Fry - tomatoes, onions, peppers, olives in olive oil.  For more flavor, add vegan cheese, salt and pepper and fresh herbs such as cilantro, basil and parsley, and even a small bit of hot sauce

        Carrot salad with dark leafy greens and Vegennaise

    Grains

    Paleo diet promoters say grains are bad, but I developed digestion problems when I cut out grains. This might be because many people have a gluten intolerance these days. I don't. Organic barley or steel-cut oats are best for me, one serving per day. Fresh bread is best but hard to find in New York or America in general.

    Meat, Poultry, Fish and Other Protein

    With Blood Type O-Positive, my body craves red meat. However, I try to keep it to one serving of red meat per week, 4 ounces max (the size that fits on the palm of my hand) is the serving size. Otherwise, one serving of chicken, turkey or pork. Fish can be great for health, but large fish such as tuna or salmon can contain PCBs or mercury, and fish is not inspected by the government, so you cannot make sure it is safe. When I rarely eat fish, it is usually a small white fillet or shellfish such as oysters or muscles. I also eat beans and black olives mixed with veggies sauteed in olive oil. On weekends, I usually have one serving of organic free-range eggs and uncured bacon. Bacon is high in fat, but it only has about 60 calories per serving. I thought once I had an egg intolerance but it was the cheese and butter in the recipe. So, I should add eggs more often during the week, such as hard and soft-boiled eggs. 

    Water

    To hydrate and purify, I drink about 3 to 4 quarts of filtered water per day. I think some but not all of those bottled waters are a rip-off. They are not inspected by the government for impurities anyway. At dinner, I will typically have three glasses of water along with a glass of wine. 

    Beverages

    1/2 cup of black coffee or tea per day. Not more because my body is very sensitive to caffeine. I get muscle cramps,  and withdrawal pain, but that is me. Sometimes I have a 1/2 cup of green or Earl Grey tea in the afternoon. They are often in diets for reducing hunger cravings and weight. Sometimes I will make a smoothie with blueberries, peanut butter (I know - high in fat but tastes better than almond butter, one tablespoon for flavour, which is half a serving), unsweetened almond milk and dairy-free protein powder, and lots of ice. Vegetable juice is usually once a day at lunch. 60 Minutes once had experts on who claimed men who have two alcoholic drinks per day can improve their lifespan. So, my diet includes two glasses of organic wine, or vodka - sometimes with grapefruit juice. 

    Nuts and Other Snacks

    Sometimes I eat almonds with raisins or blueberries, or peanuts with veggie juice, or "ants on a log." I prefer pistachios and pecans over other nuts. I don't eat seeds because because sacred scriptures say not to. I even try to scrape them out of tomatoes and other fruits. Baked corn chips and guac are a good diversion sometimes. 

   No dairy products 

    Due to lactose intolerance, I use "plant butter," almond milk, and vegan cheese alternatives. Cutting out dairy has helped reduce sinus congestion and eased digestion for me.

    Few Carbs

    If I eat potatoes, rice, or pasta, it is usually just on weekends. Except for potatoes, these are not whole foods - they are processed. Sometimes I try to avoid eating meat with  these high-carb foods because I read that in a Fit-for-Life diet, but I have found that if I eat 4 ounces of grass-fed beef or bison and small serving of French fries with a glass of red wine, then it is good for my digestion and does not make me gain weight. 

    Alcohol, Caffeine, Cannabis, Cocoa (Chocolate) and Nicotine Products

    It has been my experience that these products with addictive chemicals can cause unnatural cravings for sugary and other "comfort" foods. I tend to keep my exposure to these to a minimum. After giving up cows milk, I find that my cravings for pizza and milk chocolate have lessened. I really miss pizza. As a holiday treat, I have pizza and beer, while taking Lactaid pills. 

    Supplements

    According to my physician's advice, I am low in Vitamins B12 and D3, so I take those. I also sometimes take Testboost Max with a meal before working out. When I feel that a cold might be coming on, I take Echinacea and Emergen-C. Three or four whole oranges often cure a dry or sore throat for me. I get results better than with tea, lemon and honey. I don't take too many man-made supplements. Too much of anything is bad for one's health. 

    Preventative Health Care

    At Salkin Family Chiropractic on the Upper East Side of Manhattan, I have been receiving regular spinal adjustments from Dr. David Salkin since 2008. Dr. Salkin is also an acupuncturist and a nutritionist.

EXERCISE

    As a middle-aged man, it is harder for me to exercise regularly. Most of what I do can be done without going to a gym. Gyms are great though for pacing yourself with a certified fitness trainer. Sometimes gyms employ licensed nutritionists, officially called dieticians. I do belong to a gym. I have them check my body fat percentage - which is crucially for monitoring good health.

    Yoga

     I do yoga, most early mornings during the work week, right after a shower that wakes me up. I can do a whole yoga routine with four deep breathes in every stretch - in about 15 to 20 minutes. Mellow music helps. 

    Crunches

    To maintain a "six pack" of toned abdomen muscles, I use the 6SecondAbs machine and do seated crunches on Monday, Wednesday and Friday. It takes about 10-15 minutes. 

    Calisthenics

    Tuesdays and Thursdays I do quick workouts with pushups, squats, etc., such as the 7-Minute Workout or the Joe Wicks 5-Minute ones. I used to do P90X, haha. I will try again after the pandemic. 

    Fresh Air, Rowing and Walking

    Running long distance damaged my knee cartilage in college. I tend to hike at least 10K steps (about 4 miles) per day in the fresh air, usually at the park, at a brisk pace. Sometimes I ride a bike but I think too much can damage the prostate or the colon. Doing cardio in a gym indoors can expose me to health risks, so I only do indoor cardio when it is a rowing machine or a pedalled cycle. Rowing is great for toning abs, arms and legs all at once, and it burns a bunch of calories per hour - many more than running or biking. I could swim but I have issues with chlorine, dry hair and skin.

SKIN CARE

    Caring for skin is also important for health. For decades, I used Nature's Gate Herbal Body Lotion, which contained Aloe and herbs, but they went out of business. Now I use Avalon Organics Aloe Unscented lotion but it is not as good with the herbs. I use it on my arms and legs etc., and as a shaving cream in the cold months. I also put oil on my forehead and around my eyes (see the Holy Scriptures and Rites) and as a pre-shave oil (The Art of Shaving Unscented - clove oil), and finish off my face with Kiehl's Super Multi-Corrective Cream with Sunscreen. Sometimes I use African Shea Butter and try the trendy ageless skin stuff once in a while. On cold winter days, I use Nivea Creme on my face and hands, and when I go ice climbing, haha, I recommend Dermatone Skin Protector from Sweden. Daily shampoo can dry the scalp, so I use it less often, and keep the hair moisturised with conditioner.