Jun
4
The Best Blog Post I Never Wrote!
Filed Under Healthy Habits, Motivation | 1 Comment
I try to link to interesting articles and posts on my weekend roundups because there quite a bit of good information out there that’s not on 60 in 3. Sometimes though, I run into a post that’s so good it just deserves a special mention. Today I found such a post.
Mark’s Daily Apple
I like Mark’s Daily Apple for various reasons. It’s smart, funny and includes a lot of good information. It doesn’t quite get into the details I like to write about, which is probably good or else I wouldn’t have a reason to write articles on 60 in 3 
Now Mark has this concept called the Primal Blueprint. Basically, it means that if you live your life the way our primitive ancestors did you’re going to have a much healthier and happier life and I couldn’t agree more. Mark’s Daily Apple has been talking about this concept for a while now, exploring various parts of it in detail, but they never really explained the whole thing at once. They never told the readers “THIS is what the Primal Blueprint is all about”. Well, they’ve gone ahead and fixed that.
The Primal Blueprint post
Take a look at this folks, it’s the primal blueprint post from Mark’s Daily Apple. It’s a brilliant breakdown of what a healthy life can look like. There’s a lot to learn here and all of it is valuable.
Slight Disagreement
Now I will say that I have a slight disagreement with Mark in that I’m mostly a vegetarian and he recommends meat. However, please note that Mark recommends lean, healthy meats and not the processed crap you find in most restaurants. That I have no problem with as long as it’s in moderation. Personally, I chose my lifestyle because I believe it’s healthier for the environment around me, but I have no problem admitting that healthy meat options can be great parts of a healthy lifestyle. In fact, If I could find a reliable source of meat that was healthy and environmentally friendly, I’d be happily munching away at it. As is, I do sometimes add in healthy and sustainable options like venison to my diet. So Mark and I really aren’t that far off on this part of the Primal Blueprint.
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Yes, I’m urging my readers to go read someone else’s blog. So go already!
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Jun
2
Rule #1 of Healthy Eating, the Variety Counts Rule
Filed Under Eating Healthy, Healthy Habits, Motivation | 5 Comments
Two weeks ago, I started talking about the five rules I use for eating healthy food. I use these relatively simple rules because It’s just too difficult to keep up with all the guidelines, recommendations and plans for eating the perfectly balanced diet. You can drive yourself crazy and still not be 100% perfect. Today we look at rule #1, which I like to call the “variety counts” rule. This particular rule is partially influenced by Michael Pollan but is also from my own history.
By the way, you may have noted that I’m not exactly following a sequential order in discussing these rules; I started with rule #2, followed by #4, then 3, then 5 and now #1. That’s for two reasons, one because I want to emphasize that none of these rules is more important than the other. Also, I picked each rule because it was appropriate to the day I was writing it. Today is Monday and we’re expecting a catered lunch here at work. This specific caterer delivers food that is exactly like the food I grew up with. So I thought today is a good day to talk about variety and expanding your cuisine choices.
What Is “Variety Counts” Rule?
I grew up in Israel with a mother who came from Eastern Europe. That means my diet consisted of two different cuisines. The first was the Mediterranean cuisine I would eat around town. Things like falafel, shawarma and hummus. The Med diet is relatively healthy if eaten in moderation. The second cuisine was my mother’s eastern European style cooking. Lots of heavy beef and potatoes type dishes with incredibly tasty sauces and of course, chicken soup! The eastern European diet was slightly less healthy since it had more fat and calories and less vegetables. However, the two diets, combined with an active childhood, kept me healthy.
Then we moved to the US. My mother kept cooking her eastern European dishes, but my neighborhood diet had changed from healthy Mediterranean healthy to American fast food. I was still active, which kept my weight in check, but my diet became far less healthy. The final nail in the coffin of my healthy eating came when I moved out. Since I didn’t cook, I either ate out at restaurants or bought frozen dinners and all of these meals were traditional American foods. I ate burgers by the dozens, pizza, mashed potatoes, macaroni and cheese, cheese pockets and microwaved chicken nuggets. I’m guessing you can figure out what happened. This new diet, combined with a lack of exercise, drove me to that health meltdown a few years ago from which I am still recovering.
Since then, one of the things I’ve discovered is the wonderful variety of food we have available to us. I discovered sushi and sashimi, I found Chinese and Thai restaurants, I tried out Indian food and found that I loved it, I experimented with vegetarian dishes and saw that they were really good. I even rediscovered Mediterranean food and reconnected with some of the healthy food I grew up with. I used to be afraid of strange foods but now I seek them out. I enjoy new flavors and new selections.
All of this has left me with a far larger selection of healthy choices to eat. Want a good way to eat vegetables? How about that incredible veggie stir fry from the Thai place. Looking for a good protein choice? Why not try the Salmon sashimi? How about the pumpkin dish at the Afghan place for dinner or the burrito from the Mexican place down the road? These are all healthy options that I would never have discovered had I not been looking for more variety. So these days I welcome variety in my food. I’m always happy to try out new dishes and I’m always looking to experiment with new cuisines. Who knows, you may just find a new favorite dish.
Given two options, I will always pick out the dish I’ve never tried before. That’s the “variety counts” rule.
Advanced Applications
Every week, try out at least one new cuisine or dish. Ask about the ingredients, research the preparation and learn more about how your food was made. It’s a wonderful education and you’ll discover many things you never realized about food.
Don’t limit yourself. Why is an omelet only for breakfast? Why can you only BBQ in the evenings? Why do you have to have mashed potatoes with meat loaf? Mix and match and see what works.
Clarifications to the Variety Counts Rule
No, this rule is not an excuse to gorge. Yes, if you’ve never tried deep fried twinkies before, maybe you should just once. However, did you remember to ask about how your food is prepared? If you did, I’m guessing you’ll figure out that deep fried twinkies are a one time thing. Not all food is healthy and that’s something you’ll figure out as you go.
Why Use the Variety Counts Rule?
Because a boring diet is one that won’t last. Yes, there are healthy dishes in the classic American diet, but they are few and far between. If you limited yourself to just those, you’ll soon get bored and fall back to unhealthy eating habits. That’s why you need to branch out and try new things. Doing so will help you discover new healthy dishes to add to your repartee.
But I Like What I’m Eating Now!
Sure, and if it’s healthy, there’s no reason for you to stop. I’m not saying you should eat something new every day, just make sure to try out new things once in a while.
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I can’t imagine life without a variety of foods. It would be boring and I would quickly revert back to unhealthy habits if I had to eat the same one or two healthy dishes day after day after day. Do yourself a favor and try something new today.
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May
30
Rule #5 of Healthy Eating, The Am I Hungry Rule
Filed Under Eating Healthy, Healthy Habits, Motivation | Leave a Comment
Last Monday, I started talking about the five rules I use for eating healthy food. I use these relatively simple rules because It’s just too difficult to keep up with all the guidelines, recommendations and plans for eating the perfectly balanced diet. You can drive yourself crazy and still not be 100% perfect. Today we look at rule #5, which I like to call the “Am I hungry rule?”. This particular rule is all mine although it’s based on a whole wide range of information that I picked up while I was researching good health and eating habits.
By the way, you may have noted that I’m not exactly following a sequential order in discussing these rules; I started with rule #2, followed by #4, then 3 and now I’m jumping to rule #5. That’s for two reasons, one because I want to emphasize that none of these rules is more important than the other. Also, I picked each rule because it was appropriate to the day I was writing it. Today is Friday, the perfect day to talk about eating when you’re not hungry.
What Is The Am I Hungry Rule?
One of my biggest problems in controlling my eating was eating for reasons other than hunger. I would eat when I was stressed as a way of calming down. If I had a bad day at work I would think of that whole tub of ice cream as a justified way of rewarding myself and cheering myself up. Of course, the realization of how much I ate would just make me more depressed but that’s a whole other story. I would also eat as an excuse to avoid doing other things. For example, if there was something I really needed to do but didn’t want to start, I would go to the kitchen and look for things to eat. The act of eating took time as did the eating itself and by the time I was done it was too late to start the thing I needed doing. So yay for me, I avoided something unpleasant. Finally, I would find myself eating for social reasons. For example, friends wanted to go out and eat so I would go with them and order food even if I wasn’t hungry.
These days, I have the “am I hungry” rule. Basically, if I’m thinking about eating or if I find myself about to grab something to eat I pause and ask myself if I’m really hungry. I take a minute or two to think about what I’m doing and why. Quite frequently I find that I’m not really hungry and that I’m about to eat for the wrong reasons. In that case I put the food down and go on with my daily business. If I really am hungry then I eat and I don’t feel guilty about it.
One other aspect of the “am I hungry” rule is stopping eating when you’re no longer hungry. Again, I used to eat way past the point at which I was full. I would feel stuffed and bloated but I still kept eating. These days I eat slower and I stop eating when I’m no longer hungry.
Advanced Applications
Are you at a restaurant? Is it the kind of place that serves huge portions? Why not ask for a to go box before you even start eating. Put half the food away and then start eating. It will stop you from cleaning your plate and eating too much.
Is your restaurant the kind with a bottomless dish of chips? Just say no and have them take it away. No one can refuse chips or those bowls of bread for long. No matter how strong your will power is you’ll eventually find yourself munching away without really thinking about it.
Make food a little less convenient. We all have those open bags of chips or bowls of cookies sitting around the house. Why not prevent the temptation to mindlessly eat and put them out of sight. Trust me, you’ll find them when you’re hungry.
Why not write down what you feel when you eat? Keeping a food journal doesn’t have to be just about calories, it can also be about feelings and mindsets. That will help you identify the reasons why you eat when you’re not hungry and possibly avoid them in the future.
Clarifications to the Am I Hungry Rule
There are really no clarifications to this one. It’s pretty simple to understand.
Why Use the Am I Hungry Rule?
Because mindless eating adds a lot of pointless calories to our diets. The typical mindless snack like chips, cookies and bread is full of calories and very unhealthy. I suppose if your mindless snacks is carrot sticks it wouldn’t be so bad.
But I Like Eating!
Well, so do I. In fact, I love eating, but I love other things more. I love my wife and I want to spend many happy and healthy years with her. I love hiking and I want to climb to the top of Half Dome next year. I love scuba diving and I want to see the great barrier reef in Australia. There are many things I love and I’m willing to sacrifice a little mindless eating if it means I get to do those things.
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It wasn’t my meals that killed my diet, it was the silly stuff I ate when I wasn’t hungry. It was the chocolate bar I had when I wanted to avoid work. Learn from my mistake and stop mindless eating. Eat when you’re hungry and stop eating when you’re full.
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May
12
Vacation Zen
Filed Under Eating Healthy, Motivation | 2 Comments
After a long and incredibly fun honeymoon in the Caribbean, my wife and I returned home last night, exhausted but very satisfied. Today, I climbed on the scale for my Monday morning weigh in and was pleasantly surprised to see that I had gained no weight over this trip. This surprised me since I had no time for workouts and my diet was not as controlled as it usually is. However, in retrospect, I realized that being healthy on vacation turned out to be pretty easy.
Physical Activity
In terms of workout, a vacation may not have scheduled trips to the gym, but it’s actually very active. Sure, I wasn’t in the gym every day for an hour, but I was constantly moving. I was swimming in the ocean, wading in the pool, diving on a reef or walking through interesting neighborhoods. Rather than hardcore exercise once a day and then remain relatively sedentary the rest of the day, I was moderately active the entire day. There’s an important lesson there about how healthy an active lifestyle can be. It’s also comforting to know that an active day can replace a daily workout, at least in the short term. This will allow me to enjoy my vacations a lot more.
Food
This is the pitfall of vacations. You are constantly surrounded by food and most of it is unhealthy. Get to the airport and your breakfast choices are Starbucks or some greasy bacon omelet. Get on the plane and they toss salty peanuts and cookies at you to keep you pacified. Get to the hotel and there’s Pina Coladas to drink plus overprice room service. Go out to eat and the tourist restaurants will provide you with an incredibly large portion size in an attempt to make you forget about the incredibly large bill. In other words, you are constantly surrounded by food, most of it bad.
This is really the essence of unhealthy vacations. It’s not the lack of physical activity, it’s the tendency to binge. To say “hey, I’m on vacation so why not have that extra steak plus the cheesecake and the milk shake!” Well, the immediate answer is because you want o enjoy your vacation and not spend it feeling bloated. The long term answer is because you want to be healthy and not spend your post vacation time regretting those extra milk shakes. And the real answer is because vacation is not about food, it’s about enjoying yourself, and you could do that a lot better if you weren’t overweight and out of shape.
A Whole New Life
During this honeymoon, my wife and I got our scuba certification. We had the most incredible time diving on the coral reefs of the Grand Cayman and playing with the stingrays. Having spoken with the dive instructor, he relayed quite a few stories about overweight and out of shape people who simply couldn’t dive. That really made me realize how much more I’ve been enjoying my life in the past few years.
I’ve been able to climb peaks that I could never imagine climbing a few years ago, and the views have been spectacular. I’ve been able to bike down roads I might never have seen if I had not lost weight. I have hiked trails that I could never attempt if I was still out of shape. I’ve danced with my wife, and while the exercise didn’t cure me of my two left feet it has certainly allowed me to stay on that dance floor for more than one song before I’m out of breath. I’ve now dived on reefs and swam with sting rays, two experiences I will never in my life forget. These are all things i could not have done if I was still out of shape and to me, these are what vacations are all about.
Culinary Experiences
By the way, I’m not saying you should stick to lettuce and tofu on your vacations, my wife and I certainly didn’t. We sampled the local cuisine and we enjoyed a few desserts we wouldn’t normally order. All I’m saying is that making a vacation healthy means not eating that extra food you really didn’t need in the first place. I mean, are those airplane peanuts part of your unforgettable vacation experience? Get rid of the useless junk and save room for the really important things.
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Next time you’re on vacation, ask yourself “do I want to spend my time binging on food or do I want to spend it having an experience I will never forget?” Believe me, you can get that extra milk shake anywhere, but you can’t really say the same about diving with the stingrays.
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Apr
7
I usually link to interesting articles on my weekend roundups. However, I happened to find one article that I thought deserved a bit more discussion. It’s from the New York Times and discusses the limitations of human willpower.
Specifically, the article makes the point that our will power is limited. If we try to use it on something like fitness, we might have less of it for things like finances. Here’s the exact quote from the article:
The brain has a limited capacity for self-regulation, so exerting willpower in one area often leads to backsliding in others.
Multitasking Often Leads To Failures
It’s an interesting assertion and one that has a lot of applicability to fitness and health. I know that I can’t focus on more than project at a time. When I try to do too many things at once, I end up overextended and usually fail at all of them. For example, I recently decided to try and expand my interests. So I picked up some language tapes and tried to learn conversational Chinese. I also started music lessons, something I’ve always wanted to do.
Unfortunately, I couldn’t devote enough attention to either of these pursuits and so I ended up doing badly on both. I never had enough time to practice the new words or notes that I learned and my progress was slow from lesson to lesson. Then I decided to focus on just one thing, the Chinese lessons, and delayed the music lessons until next year. All of a sudden, I was making much better progress.
The Big Bang Theory of Fitness Rarely Works
A similar thing happened when I first started working on my fitness. I wanted to accomplish everything the first week. I had an exercise plan, an eating plan, a plan to cut down on sodas, a plan to jog more and a plan to come up with more plans. It was crazy. I split my will power and focus among so many things that there was no chance of me being successful at any of them.
It Takes a Month To Form a Habit
A few miserable weeks later, I started with a new approach. I made gradual changes, one or two at a time. No big bang theories for me. No more trying to do everything at once. Instead I picked one or two things and worked on them until they no longer seemed like work. Remember, it takes at least a month for something to become a habit and you need something to become a habit before you move on to the next thing. I waited until a change had become ingrained into my life before moving on to the next change I wanted to make.
Prioritize Your Goals
There are probably a few things you want to do. Some of them may be health related and some may not. They all require focus and attention, which means you can’t do all of them at once. What you need to do is be selective. Make a list of the goals you want to accomplish and the things you want to do. For example, here is my list:
- Save money by eating at home more
- Get rid of excess furniture and clutter in home
- Get my graduate degree
- Eat more vegetables
- Learn another language
- Learn a musical instrument
- Start a hiking blog
- Start a movie blog
- Get a promotion at work
- Weigh 200lbs
- Run marathon
These aren’t in order of priority and I don’t think I could easily prioritize them since they’re all so different in terms of time requirements. However, I can already see a few that I simply don’t have time for. For example, #3, 7 and 8 are all long term goals that require quite a bit of work. I just don’t have the time right now to work on an extra two blogs since a lot of my time for the next two years is going to be devoted to school. #5 and #6 are similar in that they’re learning a new skill. I doubt I can do both at the same time so one of them will have to go.
So after looking at all of these things, I can cut down my goal list to the following:
- Save money by eating at home more
- Get rid of excess furniture and clutter in home
- Get my graduate degree
- Eat more vegetables
- Learn another language
- Get a promotion at work
- Weigh 200lbs
- Run marathon
Now if I do #4 and #8, that probably means my weight will go down. So let’s remove #7 since I’ll be working on it through other goals. #1 and #4 are related, so why don’t I just combine them into one goal that will be easier to follow.
- Prepare at least two vegetable base meals at home per week
- Get rid of excess furniture and clutter in home
- Get my graduate degree
- Learn another language
- Get a promotion at work
- Run marathon
So now I have 6 goals. It’s still a lot but, since each of these is different, I can probably manage these as is. When school starts, I might want to cut back my language lessons but we’ll see.
Try It Yourself
This isn’t a hard exercise. Just write down a list of very specific goals. They can’t be too general like “I want to be healthy.” Instead, they need to be as specific as possible. Then take a look at your list. Is there a lot of overlap? Are there goals that can be combined? If you have too many similar goals, you’ll never accomplish them all. Make sure you pick a few that you can work on at the same time. That means you shouldn’t pick two goals that have the same time requirements. For example, if you pick two goals, both of which require you to go to some kind of weekend lesson, you probably should eliminate one of them.
What you end up with should be a short list of goals or things to do. Each of them should be unique and there shouldn’t be much overlap in terms of requirements from you. Now you can start detailing each of these goals with specific steps you need to take.
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It’s easy to write down a bunch of things you want to do. Unfortunately, trying to do them all at the same time is a sure way to set yourself up for failure. Pick your battles and your goals. Do a few things, do them well and make them into a habit before you move on to something new.
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Mar
31
Schedule Your Exercise
Filed Under Motivation, Time Management, Work Out | 6 Comments
How many times have you canceled your workouts because you were going out? How many times have you cut them short because of some social appointment? Have you ever gotten in your car to drive to the gym and then decide that you simply have something else to do or somewhere else to be? If you have, then you’re not alone.
I used to do this on a regular basis. It was never intentional, I simply have a busy life and things would pile up. I had appointments, meetings, friends to see, family to have dinner with and in the middle of it all, my workouts were relegated to a lower priority. I knew that I needed to work out but when faced with the choice of going to the gym or going to hang out with friends, I always chose to avoid the gym.
Then I discovered a quick and simple method to avoid this problem, my calendar.
Schedule It!
I’ve been using calendars for years. I have one for work through Microsoft Outlook and one for personal activities on Google Calendar. Because I hate forgetting appointments, I put every single activity on these calendars. Meetings, dinners, conference calls, movies with friends, they all go on my calendars. That way I avoid scheduling conflicts where I accidentally book myself for two different events at the same time plus I can set reminders. These reminders pop up ahead of the event and remind me that I need to do something.
Unfortunately, even though I’ve been using calendars for years, I never thought to actually schedule my workouts. The gym was something I did in my spare time, right? So I just assumed I would find some time for it everyday. Well, guess what? I didn’t. Until that is, I started seeing the gym as an important activity that I shouldn’t avoid, and that’s when I started scheduling it.
Gym Appointments
If you don’t use any kind of calendar, I would recommend starting. It’s a very useful organizational tool that comes in quite handy in all areas of your life. I use Google Calendar which you can get a free account for right here. Because it’s online, I can see my schedule from any computer. Google Calendar also allows me to share my calendar with other people. So I can put appointments on it which my wife sees. For you readers out there in a relationship, giving each other visibility into our calendars has been one of the best relationship tools my wife and I found! But since this is a fitness blog and not a relationship blog, I’ll stick to telling you about my scheduled workouts.
Schedule a recurring appointment. This is an appointment that occurs multiple times. Any calendar will let you do this. You can set something up like “every weekday between 3 and 4:30pm” or “every Monday, Tuesday and Thursday between noon and 1pm.” Whateveryour gym schedule is, set it up with a specific time and day. Now just follow this schedule.
Stick To Your Schedule
You have no idea how much this little tip helped me. Putting my workouts on my calendar increased my success rate (the percentage of times I was supposed to be at the gym and actually went) from somewhere in the 50% to above 95%. I still miss the occasional workout but it’s usually due to serious issues.
Extra Tips
- Think about letting people know about your gym time - Some people will respect gym time and some will not. I have my gym time on my calendar as “Personal Quality Control”. My wife and friends know what this is and they respect that. I’m also honest with those coworkers who ask about it and I let them know that this time is important to me. I have no problem meeting with them during this time but they better wear their gym clothes to this meeting and be ready to sweat. Everyone else simply sees an appointment on my schedule and assumes that they shouldn’t schedule meetings for this time.
- Add others to your gym appointments - One of the best benefits of a gym partner is the extra incentive to actually show up. It’s easy to skip the occasional workout when it’s just you. It’s not so easy when someone else is counting on you to show up. So schedule you gym appointments and then see if anyone else wants to go with you.
- Don’t forget the commute time - Make sure your gym appointment includes enough time to get to and from the gym.
- Not too late - Late night workouts will sometimes cause sleep issues. Try to finish your workouts two to three hours before your bed time.
- Make it regular - Try not to change your workout schedule too often. A regular day and time really helps you get into the gym habit.
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Your workout time is just as important as any other meeting. In fact, it may be more important than most since I can’t think of too many conference calls I’ve attended lately that can prolong and improve my life. Why not treat it like the important appointment it is and get it on your schedule?
UPDATE - One of my readers sent me in a link to the schedule application they like to use. I looked at it and it seems like it has some neat features. So I figured I would add a link to it here.
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Mar
14
Where’s My Motivation?
Filed Under Motivation | 3 Comments
I’ve talked about motivation plenty of times before. I think it’s the most important part of any plan you make to get fit and healthy. I can give you a thousand useful tips for exercise and eating, but without motivation, your plan will always fail. Sure, we all know that good health can lead to a long and healthy life, but that’s a sort of ephemeral goal that’s hard to picture. We need things that are more concrete and immediate to really motivate us. Well, I thought I would give you a list of the things that motivate me as a way of inspiring you to find your own motivation.
My Wife
I want to spend a long and healthy life with my wife. We enjoy many physical activities and I’d like to be able to do them for a very long time. Looking at her gives me motivation to control my eating. When she’s not around, I have my wedding band to remind me of her.
Maui Marathon
I signed up for a marathon in September and I’m currently training for it. I picked a beautiful spot (Hawaii) where we’ll spend a couple of days after the marathon enjoying ourselves and recovering from the run. This gives me a very real incentive to keep training and keep running. I want to do well and get a good time. I took my marathon entry form and hung it up at the office in a place where it’s always visible while I work. That way I’m always aware of this goal.
Sleep
I’m tired of sleeping badly. I want to sleep without snoring and without sleep apnea. This gives me incentive to watch my weight.
Physical Activities
Ever since I got in better shape, I’ve found several physical activities that I really enjoy doing. Chief among them is hiking. So I make hiking plans for the weekends by myself or with friends and coworkers. This gives me a constant reminder of why I’m in shape. It’s also a good way to keep motivated during the weekend, a time when many people seem to forget all about healthy eating and fitness.
Pictures
My mom has this old picture of me from the height of my unhealthy days. It’s a good thing to look at sometimes and remind myself that this is who I used to be. Some people would think that this is negative motivation, a way of scaring myself into shape, but it’s not. For me, this is positive motivation. I know how hard I worked to get to where I am today and looking at this picture reminds me that I once thought being in shape would be impossible.
60 in 3
Yep, this blog isn’t just to help others, it’s also to help me. 60 in 3 forces me to stay current on health news. It allows me to make my goals public which in turn makes me more aware of them. It’s a daily reminder of who I am these days.
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Did you notice something about all these ways in which I motivate myself? Each and every one of them has some kind of immediate reminder. Whether it’s my wife, my hobbies or a simple sheet of paper hanging on the wall above my desk, I’m surrounded by things that I can look at and go “ahh, THAT’s why I stay in shape.”
What motivates you and how do you remind your self of it?
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