Author: Rick Byers

  
I have to admit it. For the past 30 years, I did not have much of an appetite for fruit.

 

It was never a question of not liking it. It just seemed like a cumbersome process to wash and peel or slice before eating. Mind you, as I thought about the subject of vegetables, I realized I never had a problem with preparing lettuce or tomatoes for salad. “So what’s the big deal about fruit?” I asked myself.

 

That was 6 weeks ago.

 

Now, as I prepare my lunch in the morning, I slice up two apples in a baggie to go. Consumed at break or lunch, I learned that the bonus with apples is that they help your body reduce cholesterol. The increase in energy from natural sugars is easier on my overall mental demeanor rather than ‘crashing’ a half hour later from the consumption of a manufactured sugar.

 

In conferring with my dietician, he told me to avoid food products that are white and focus on those that are brown. Brown bread: 4 slices maximum per day, brown rice or brown pasta (1 serving per day). Make pasta with crushed tomatoes instead of pasta sauce. If I find the sauce somewhat bland, add some fresh basil to flavour.

 

I limit my meat intake to a quantity the size of my palm and include as many steamed vegetables and/or salad as I wish.

 

Important note to self: Make sure that I use only 1 tablespoon of low calorie salad dressing, preferably not a creamy one. Use a knife and break the surface of the lettuce to allow the dressing to seep downwards. I found that using this simple step resulted in having more than enough dressing.

 

I am not automatically putting salt and pepper on my food. I try it without either first, then add as needed. I have been pleasantly surprised how flavourful food can be on its’ own.  

 

With the warm weather these days, I have tripled my intake of water.

 

To my surprise, I had more to say about diet than I thought. But I wanted to share some additional, simple strategies that are working for me.

 

Next week, it will definitely be time for eating habits and an introduction into my exercise regimen.

  
Have a week of good health,
 
Rick

If you are like me, you have enjoyed a marvelous history of being a ‘ red meat and potatoes’ man. And I know I am not alone. The numbers in my generation are likely so large that we can have our own international organization: Meat Lovers of the World.

 

At the same time, we might as well sign up for regular blood pressure checks and cholesterol readings. With having a slower metabolism at my age, I realized that I can no longer ignore the fact that I must be more diligent and prudent with my intake of red meat and potatoes. To be clear, there is nothing wrong with red meat and potatoes. However for me, I must be more responsible in my consumption.

 

Bearing this I mind, I have increased my frequency of eating chicken and fish. The result has been twofold: 1. I have rediscovered how great chicken and fish taste and 2. I am feeling less heavy.

 

I have not eaten potatoes now for about 3 ½ weeks. Initially, I thought that I could limit myself to a smaller portion but that practice did not last. After a busy day, I would feel that I could ‘reward’ myself with an extra portion that included extra butter. So, I have had to stop eating potatoes altogether and supplement my meals with brown rice or sometimes pasta. The result has been twofold again: 1. I no longer miss potatoes and 2. I am feeling less heavy.

 

Additionally, I have stopped eating anything fried and drinking soda, even diet. I have noticed that when I stopped eating fried foods, my craving for salt significantly dropped. As per my last three BP readings, my blood pressure has dropped by 10%. My heart threw an appreciation party for me. As I replaced soda drinking with water consumption, I have noticed that my energy level has gone up.

 

For supper, I now eat a small side salad with one dollop of low fat salad dressing.  No salt on the salad as I used to do before. And the result?  No difference in taste of the salad. But on a plus sides, I am feeling better – less sluggish.

 

These are again a few simple measures that I have taken towards losing weight and increasing overall energy. Remember, I still have yet to give you a report back on the weight loss but, as we know, I have a few more weeks to go.

 

For next week, I would like to continue with the diet a bit more and then to my biggest challenge: eating habits.

  
Have a week of good health,
 
Rick

  
As with every journey, preparation is key. The objective and the strategies required to reach the same can only be determined through research to define what is my true starting point and where do I want to end up. Remember, my objective is to lose weight and increase overall energy.
 
I started with a visit to my physician who has a special interest in diet and practicing balanced lifestyles. He referred me for a number of tests and assessments to determine my current level of health. I then had a follow up visit with my doctor and he identified steps for me to take to regain good health. Some steps were surprising simple like drinking an extra glass of skin milk and two extra glasses of water a day. The physician also told me that my metabolism at 57 works slower than even 5 years ago. Therefore, I must approach weight loss and increasing energy being aware of that. While not impossible given the right conditions, I am not likely to drop 10 pounds in a few weeks.
 
I then went for a fitness assessment with a certified fitness instructor with additional certification in dietary measures. We discussed how I can be creative about fitness. For example, when I go shopping I should park in the extended parking zone. This creates a longer distance to walk to and from the store. A five minute walk one way became ten to fifteen minutes. Visiting one store, not counting the time you are in there, could be twenty to 30 minutes. Repeating the scenario for two stops and I will have easily walked over 40 minutes for the day, not counting the time in the store. I don’t know about you but Saturday is my shopping day for the week. To obtain groceries and other necessities, I make at least 3 stops or more.
 
Equipped with the above information, I was now ready to focus on another strategy to good health: diet and eating habits.
 
Have a week of good health,
 
Rick

For years I had ascribed to the practice that I could lose weight and stay trim whenever I wanted. For exercise, I coached minor hockey for 8 years up to and including Midget level. I was on the ice with the team, 1 to 2 times a week, ten months a year. The odd golf game once a week occupied the other two months. During this time, I don’t recall ever having to be mindful of my diet per se.

 

Then three years ago, two things happened. My son stopped playing hockey and I turned 55.

 

I quickly learned that tactics such as abstinence from fried foods and those high in carbohydrates was not enough to lose weight anymore. While always recognizing the value and importance of exercise, it seemed harder somehow to incorporate it into my lifestyle. I was working longer hours with taking on new projects that I was enjoying.

 

However, I was also becoming frustrated with the fact that I was feeling winded after having walked only half way to a meeting in the north-eastern part of the campus.

 

It became readily apparent that if I wanted to maintain good health, I must take the steps necessary to reorganize my life to include regular exercise with a more conscientious approach to diet.  In order to accomplish these objectives,  I must formulate and work towards manageable goals with the same level of commitment I do for my job and my family. Someone once said that the hardest stage to surpass towards achieving something is getting started. That being said:  

 

 

The journey has begun.

 

Rick