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Yep, even I make mistakes. In fact, I make them a lot. Yesterday, I went out to dinner with friends at a Mexican place. They served the obligatory chips and salsa before the meal itself and I ate way too many of them. Well, even one would be too many. So yes, even I make mistakes. Still, rather than compound one mistake and make an entirely bad day of it, I just went on with my usual routine. One little mistake does not mean your whole day is shot and it is not an excuse to binge for the rest of the day.

And now, some articles I thought you might find useful:

From CNN, we have this article about the eating habits of the healthiest countries in the world. Pay attention to these, they’re really not that complicated. Eat plenty of fresh fruit and vegetables, practice portion control, eat less processed junk and don’t spice up your food with unhealthy sauces.
@CNN

In a related article, Chew On That talks about the walking habits, or lack there of, in the US. Again, you have no idea how easy it could be to make a major change in your life just by going outside for 30 minutes a day and walking. Need to get to the store? Walk. Need to go to lunch? Walk. It’s the easiest thing ever. It will save you money and add years to your life.
@Chew On That

From the Diet Blog we have this article exposing a miracle diet cure for what it really is, a fraud. Anyone who promises you a quick and easy solution to your weight and fitness problem is lying to you. These problems didn’t appear overnight and you’re not going to solve them in the next 10 days. It’s going to require a lifelong commitment to healthy living.
@The Diet Blog

And in the same vein as the Diet Blog article, here’s one from That’s Fit about what it really means to lose a lb. Their math is simple and their point is spot on. You’re not going to lose a lot of weight in a short amount of time. It’s just not healthy or reasonable.
@That’s Fit

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I’m sure most of you have a good idea of what a balanced meal should look like.  It should have vegetables and whole grains, it should add some dairy products and some wheat.  Now wait, dairy?  Is that right?  And was it vegetables or fruit and vegetables?  Plus what the heck is a vegetable?  I mean, french fries are vegetables, right?  Yah, that’s right.  We think we have a good idea of what a balanced meal is, but really, it’s hard to translate that knowledge into an actual meal.  So here’s a quick and easy guide to constructing a balanced meal.

Non Starchy Vegetables

Yep, these are the basic building block of all healthy meals.  About half your plate should be filled up with these.  Non starchy means no potatoes, corn or beans or grains.  These are simple veggies like leafy greens, carrots, egg plant, asparagus and such.  Fruit can also work for this portion so if you want to pile your plate high with honey dew melon or grapes, go wild.  Try to keep this portion as unprocessed as possible.  That means stay away from stuff canned in syrup, heavy sauces or fried preparation methods for example.  Keep it fresh and simple.  This is the part of the meal that will fill you up with out filling you out.

Starchy Vegetables

This is your quick energy source.  These are grains, corn, beans and such.  Again, try to keep things as unprocessed as possible.  Fried beans are not healthy, neither are processed pastas.  However, whole grain pastas, fresh green beans, fresh corn, non bleached rice and others are perfect.  Again, stay away from unhealthy sauces or preparation method.  Fresh corn is not that healthy once you douse it in butter, and rice is not good if you’re going to fry it.  Fresh and light sauces like tomato based salsas and such are great.  This portion of the meal should fill up about a quarter of your plate.

Protein

Which leaves the last quarter of the plate for protein.  This should come in the form of lean meats like turkey, chicken, fish or venison.  Some lean cuts of beef might be ok but don’t overdo it.  For vegetarians like myself, this portion could include soy, eggs, beans, tofu, nuts or dairy.  Again, taking something healthy and then deep frying it does not make for a healthy meal.  So stay away from fat heavy preparation methods or sauces.  Instead, try to liven things up with a variety of spices.  They’re usually healthier for you.

Summary

There you have it, a quick guide to a balanced meal.

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For those of you who aren’t aware of it, 7-11 is an American phenomena.  It’s a chain of small convenience stores that are open 24 hours a day.  It’s gotten a reputation for being somewhat less than healthy.  In fact, 7-11’s are the model for the Quickie Mart stores you see in the Simpsons.  With its slushies, hot dogs, donuts and beer, 7-11 is not exactly the place to find the latest in healthy organic produce.  So why write about it in a health blog?  Well, because 60 in 3 is about the real world, not the ideal health world.

In the ideal health world, every neighborhood corner has an organic market or a health food restaurant that’s open 24 hours a day.  In the ideal health world, you never get cravings at 1am for Ben and Jerry’s Phish Food ice cream.  Unfortunately, this is not the ideal health world, this is the real world.  In the real world, you do sometimes get cravings at odd hours and in the real world, 7-11 style places are the only ones that might be open.  So is it possible to eat healthy at a place like 7-11?

And the answer is…

Well, maybe.  Ok, let’s put it this way, it’s very difficult to eat healthy at a place that offers almost no healthy options, but it is possible to minimize the damage.  First, a few things to watch out for:

• Impulse purchases - Any convenience store will set up impulse buys near the counter.  These are little items that you didn’t even think about when you came into the store but look tempting enough to buy on impulse.  They can include cookies, donuts, hot dogs, candy bars and so on.  Avoid these.  It’s the store’s way of trying to make more money at the expense of your waist line.
• 7-11 Sodas - Ahh yes, the big gulp and the super big gulp.  these drinks can go as high as 64 oz in a single serving.  Quick math.  A typical 8oz can of soda contains 140 calories from refined sugars.  So one of these super big gulps is a whopping 1120 calories of nutritionally empty foods.  That’s more calories than your average dinner.  The slurpees or just as bad by the way.
• Warm food - 7-11 does serve warm foods.  They’re usually the junk kind of snacks like nachos covered in cheese and hot dogs.  None of them is particularly healthy and most sit outside on the food warmer for hours before you finally eat them.

I thought you said maybe!

Yep, I did say maybe and I meant it.  There are some things that aren’t quite bad at a 7-11.

• Some Sandwiches - Most convenience stores will offer some sandwich selection.  Go for something on whole wheat.  It’s not a healthy option but it’s better than a hotdog and a donut.
• Fruit - After a bit of pressure from various consumer bodies, 7-11 and other convenience stores now offer fruit.  So pick up some late at night and eat it.  This is by far the healthiest item you can get at a store like this.
• Jerky - Not something a vegetarian would appreciate, but on the grand scheme of things, beef jerky is not as bad as most other things in the store.  As a bonus, jerky takes a while to eat due to its texture which means you eat slower and feel fuller.
• Frozen food - Most stores like this will have a frozen food section.  It might be worth hunting through it for something good.  Note that these sections will have A LOT of junk.  So don’t be tempted by the first package of pizza pockets you find.

Summary

7-11 and other stores like it are not and probably never will be a healthy alternative for food.  However, with just a little bit of effort and willpower, you can minimize the damage and come out with your craving satisfied.

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If you’ve been keeping track of nutrition news over the last few years, you may have heard of a little berry called the Acai. You might have seen it spelled Asai or Assai by the way, since that’s closer to the way it’s pronounced, but I believe the proper spelling is Acai. Everyone from nutritionists to the food supplement industry will tell you that this is a “superfood”. It will do anything and everything. In fact, one news site I found contains the following list of benefits attributed to this little berry:

• Feel greater stamina
• Improves digestion
• Improves mental focus
• Enhances sleep
• Acai berries have more proteins than one average egg.
• Acai berries have essential minerals like potassium, iron, phosphorus and calcium. Also, Acai has Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C, and Vitamin E.
• Helps improve sexual drive / function
• Acai berries have up to 33 times the Antocyanine as compared to red wine grapes.
• Acai has a high concentration of fibers which is very healthy for the elderly and for anyone experiencing digestive-related problems.
• Acai berries have fatty acids called Omega 6 and Omega 9. Research studies prove that these two fatty acids help maintain healthy cholesterol levels.
• Acai’s Anti-Oxidant properties play an important role for maintaining the vascular cardiac system; this in turn is extremely vital for optimal blood circulation.
• Acai is being recognized as one of the richest nutritive fruits on earth.
• Because of the berry’s amino acid complex and valuable trace minerals, it contributes to proper muscle regeneration and contractions.
• It cleanses and detoxifies your body.
• It boosts your immune system.
• Fights cancer cells.
• Attacks premature aging.
• Promotes younger and healthier looking skin.

Wow! One little berry has more protein than an egg, all the fiber you need, boosts your immune cells, makes you younger, helps you sleep, stops aging, gives you more stamina and increases your mental focus! Sounds incredible. Well, unfortunately, the truth isn’t so amazing.

Good? Yes

Acai berries are indeed good for you. They contain a high amount of fiber and, for a fruit, a good amount of protein and healthy fats. They also contain some antioxidants which science believes helps fight various diseases. In fact, there have been studies that show Acai berries might have a beneficial effect against cancer. Here’s a link to one such study performed by the University of Florida. The study does indeed confirm that Acai berries may have a beneficial effect. Here’s the exact quote: “Published today in the Journal of Agricultural and Food Chemistry, the study showed extracts from acai (ah-SAH’-ee) berries triggered a self-destruct response in up to 86 percent of leukemia cells tested, said Stephen Talcott, an assistant professor with UF’s Institute of Food and Agricultural Sciences.”

Super? No

However, here are a few more choice quotes:

He cautioned that the study, funded by UF sources, was not intended to show whether compounds found in acai berries could prevent leukemia in people.

Other fruits, including grapes, guavas and mangoes, contain antioxidants shown to kill cancer cells in similar studies, he said. Experts are uncertain how much effect antioxidants have on cancer cells in the human body, because factors such as nutrient absorption, metabolism and the influence of other biochemical processes may influence the antioxidants’ chemical activity.

In fact, if you look at most of the other studies out there about these berries, they seem to say the same thing. Yes, they’re good for you, but no, they’re not a superfood. They might have some specific benefits but those benefits can also be found in other more common foods. In the meantime, the health food industry is marketing yogurts, juices and extracts all screaming out “Acai berries are the new health miracle!”.

And no, one little berry does not contain more protein than an egg. Sure, if you eat enough of them I suppose you will get your daily requirements, but that’s going to be a while. They do also contain a good amount of protein, but if you eat them in the juice or yogurt form available in the US, you’re losing out on much of the nutrition and gaining unneeded calories from the other stuff they add in.

Summary

Maybe someday we will find a very specific benefit that Acai berries have. Maybe they do provide something we don’t get enough off. However, in the meantime, I would suggest that you stick to a healthy diet with plenty of fruit and veggies and leave the so called “superfoods “in the supermarket. By all means, pick up some more exotic items like mangos and guavas, they might contain something you’re missing in your current diet, but don’t assume one little berry is the cure to everything that ails you. Just maintain a healthy suspicion of anything that seems too good to be true, like these little berries.

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I woke up this morning at 6:20am.  It’s breakfast time I tell myself and stumble, still half asleep, into the kitchen looking for something to eat.  I look through the fridge and find some cheese and a few vegetables, so far so good.  Then it hits me, right above the fridge is a bag of bread that we bought on Saturday at the farmers market.  It’s amazingly good, but it doesn’t last too long and we forgot all about it.  So what’s my first thought?  Some of you may have already guessed it.  “Better eat it all now before it goes bad.”

How many times has that thought gotten us into trouble?  How many times have you sat at a restaurant, felt full but still finished your plate because you didn’t want to waste anything?  How many times have you finished off that chocolate cake because you knew it was about to be thrown away?  How about your partner’s leftovers?  Eaten much of those lately, not because you were hungry, but because you knew they weren’t going to finish their food?

Four years after my little health meltdown, four years of eating healthy and working out and I still fall prey to this mindset.  Four years later and I still think that overeating is ok if it means less waste.  So how can I blame you, my readers, if you make the same mistakes.  Well, rather than blame, let’s talk solutions.  How did I get past this little issue you ask?  Easy, I just reminded myself that I wasn’t saving anything.  By eating it before it got wasted, I was still wasting it.  I didn’t need that food, I certainly didn’t need those calories.  Eating that bread was the exact same thing as throwing it away.  Except instead of making my garbage bag bigger, it was doing the same to my rear end.

Eating something to prevent it from going to waste IS WASTE.  You are not saving that food.  You are not preventing it from going to waste.  You are not reducing any amount of waste.  You are simply making things worse, creating the same amount of waste AND making yourself unhealthy in the process.  I know it feels bad to throw away perfectly good food.  I know it feels wrong to let something go bad, but let it go.  You’re not doing anyone a favor by eating it.  Those starving kids and homeless families are not going to cheer you as you walk down the street.  They’re not going throw flowers and thank you for not letting that loaf of bread go to waste.  No one will thank you for saving those Chinese leftovers from going bad.

So yes, I put the bread back in its place on top of the fridge after eating a small portion.  I didn’t eat too much and I didn’t give in to temptation.  Tomorrow, I’ll check it again and, if it’s good, I’ll eat a bit more.  If it’s bad, I’ll throw it away and I’ll feel good about myself.  I might make a note to buy a bit less next time, but I’ll still feel good knowing that I stopped myself from making a mistake.  That bread was already wasted but at least I didn’t make a bad situation worse by eating it.

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This is a question that came in from one of our readers over the weekend:

Hey Gal,

I really enjoy your blog and have gotten a lot of useful health tips from it. I’m in a situation where I would like to get in shape, lose some weight and get toned-up, espec. But, unfortunately, I don’t have the finances right now to go to a gym or purchase weights. I’m a 5′10”, 200 lbs guy and would like to know if you could give me some kind of workout plan or direct me to one that would give me a full body workout and help me build muscle. I run 4 days a week for about 45 minutes, so I have the cardio part wrapped up. And over the last 2 months have changed my eating habits and started eating “clean”. Any advice you can give me would be greatly appreciated. Thanks in advance.

This reader has a very common issue, he wants to get in shape but he doesn’t have the money to spend on equipment or gym membership. The four day workout we discussed a while back uses a minimal amount of gear, but even it requires dumbbells, which not everyone can afford. So is it possible to get a good workout with absolutely no gear?

The answer is absolutely. First, remember that weights don’t have to be dumbbell shaped. It just has to be something with mass that you can grip. There are a variety of ways to improvise good weights but one of the best I’ve found is water bottles. These range in size from the little ones you buy for yourself to the big ones you see at the office water cooler. Either one can be filled up with water and then held in your hands as a weight. The big ones are great because you can fill them up with a different amount of water to simulate different weights. And when you’re done working out, you can drink your weights

At the same time, there are plenty of good workouts you can do without weights. We’re going to take the four day example and make it into an equipment free workout that still works out every part of your body. The key here is going to be form. When you’re going through these exercises, go very slowly and with good form. You’re substituting time for weight. Instead of moving dumbbells up and down, you’re moving your body weight, but you’re doing it slower because that demands more from your body. Remember too, that you can make up for lower weight by doing more reps. It’s not quite the same but it’s still very good for you, especially since you’re looking to tone up, not bulk up.

Try to do 4 sets of each of these, 15 reps each set.

Day 1 - Abs and Back.

• Legs Raises - Start out with abs.
• Back Extension - Move to the back.
• Crunches - Back to abs.
• Dead Lift - Back again. Note that this one is usually done with weights but you’re just fine doing it with just body weight. Go a bit slower and maintain good form and you’ll still get a great back workout. Remember that you can also improvise a bit. Any weight will work here.
• Alternate Sit Up - To work on the obliques.
• Chin Up - Finish it up with some mid back work. I’m assuming you do have access to a chinup bar. They can be found in almost any playground or can be improvised at home. If not, do another run of the dead lifts.

Day 2 - Biceps and Triceps

• Close Grip Press Up - Start with triceps
• Curls - Biceps now. This is one exercise that could really use those improvised weights I discussed earlier. However, even body weights curls are better than nothing. Just go nice and slow.
• Bench Dips - You can easily improvise this one with some furniture. I used to do them with my hands on the bed and my legs on a chair.
• Hammer Curls - Another biceps exercise that would benefit from improvised weights but can be done on its own.
• Push Ups - Similar to the Press Up but with a wider grip. More of a shoulder workout but it’s still good for the triceps.
• Pull Ups - Just like chin ups but your palm is pointed towards you, not away. Again, if you don’t have access to a chin up bar, repeat one of the other biceps exercises.

Day 3 - Legs

• Lunges - Doesn’t need any weights, but you can improvise them if you want.
• Squats - Same.
• Calf Raise - The trick to doing these with no weights is to do one legs at a time. Just stand on one foot and then raise yourself up to your tip toes.
• Thigh Abduction - No weight needed here.
• Lying Leg Adduction - Same.
• Dead Lifts - Good for your back and your legs.

Day 4 - Chest and Shoulders

• Press Ups - The standard body weight chest and shoulder exercise.
• Shrugs - Another good place to use your improvised weights, but body weight will work as well.
• Close Grip Press Up - Slightly different position.
• Bent Over Row - Quick tip on improvising this one. Do you have a dining room chair? Just position your upper body underneath it, grip the seat of the chair from below on both sides and then lift your upper body up.
• Wide Grip Press Up - Again, slightly different position.
• Hindu Press Up - Cooper’s has this listed as a “Hind” pressup, I’ve also seen it referred to as lunging or moving press up. Either way, it’s a great exercise that involves your entire body.

Summary

That’s a four day workout with virtually zero gear that works out your entire body. It’s not going to be as straightforward as a workout that uses dumbbells and you might need to improvise here and there, but you’ll be able to get a decent workout without a single dollar spent.

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Finally back home from my business trip. Other than a single evening out with a customer that consisted of too much food and too much wine, things went great. Each of the hotels I stayed at had a great gym and good eating options. Even the airports had decent selections for a change. I think this is the first business trip I’ve been on in a long time where I felt that I got both my work and my health goals accomplished.

And with that, here are some articles I thoughts you might find useful:

From Half Fast we have this article about stretching. I’ve never been a great believer in stretching. The few times I’ve tried it either before or after my workout, I didn’t seem to see any benefits in terms of soreness or flexibility.
@Half-Fast

From Zen Habits we have this article about tasty and healthy breakfast options. Always nice to learn about new options for healthy meals. Remember that there’s no reason to use these just for breakfast. They work just as well for a healthy lunch or afternoon snack.
@Zen Habits

And from That’s Fit, we have a short but important article about the choices we make. Bottom line, your health is your choice. Either make the choice to improve or don’t bother trying.
@That’s Fit

One last item. Thank you to the Weight Master Blog for featuring one of my articles in their health and fitness carnival. Here’s the link to the post.
@Weight Master

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