Here is a body fat chart I found online. This is what really matters. What is your body composition?

Jack Lalanne said, It's what you see in the mirror that really matters, not the scale.

One thing I've learned is that if you want to loose weight, you change the food you eat. If you want to shape your body, you work out.

You can not loose weight by working out alone. You can sweat 4 hours a day in the gym, if you're not eating the right foods or eating the wrong ones, you'll have a very hard time loosing weight and shaping your body.

It all starts with the correct food intake, your body will loose weight on that alone. Working out is just the fine tuning and shaping.

-----

The wife is one pound away from losing 50 lbs since May! She gained a lot of weight after chemo, the steroids did that. So losing 50 lbs is 6 months is a big deal for her. She had done that by going Paleo with me. No major workout regimen although she does walk on the treadmill from time to time.

We are now working on her family... all of which seek out food for comfort. I went down there last week and opened their pantry and we blown away by all the grains, cookies, crackers. Diet this and that. Aspartame sweeteners. Just the worst stuff you can put in their body. The wife is working on them to cut out their grains and increase their meat/veggie intake. But when you eat to fill a void, its sugar and grains that you crave. That's going to be a challenge to get them eating better. I really have little tolerance for that excuse, but realize that its a disorder like alcoholism or drug abuse.

I think it's about time I updated this thread. Merry Christmas all!

I've learned so much about health and nutrition over the last year and a half. It's been a constant study and experiment for me. When I started down this road, my first nutrition experiment was from Jack Lalanne. Jack had a whole food philosophy and a big proponent of juicing. I made tweaks to that philosophy based on modern science and information and saw great results and felt great for some time. Up next was the China Study which is also a whole food/plant based philosophy. The major difference is that it's a plant only based philosophy. I never got there but I did get to the point where I was only eating meat a few times a weak. This philosophy got me cut and got my plumbing working better than ever with the addition of a probiotic. After a few months, I started to feel depleted and that I needed some tweaks and I started adding in lean meats again, once a day. That paired with the desire to build muscle vs. lean out. My goal for 2014 is 170 lbs and 10% body fat. I was at 160 lbs on my mainly vegetarian diet at roughly 9-10% body fat. Basically, I want to add 10 lbs of muscle.

Recently, I read "The All Pro Diet" by Tony Gonzalez. http://www.amazon.com/The-All-Pro-Di...s=all+pro+diet
Tony is one of the finest tight ends to ever play pro football. He was a Vegan for a short time and also was influenced greatly by "The China Study". I found it interesting that he also felt that a vegetarian/vegan diet reduced his performance in the gym and on the field. I had come to that conclusion and changed my diet right before I bought the book. The short story is that he is still a major proponent of a whole food, plant based diet with the right lean meats and protein powders. Wild Salmon, Grass Fed Beef, etc..

A whole food/plant based diet is still the major in the diet.

Here's where he changed my trajectory. He starts most days with a smoothie for breakfast. I've juiced, I've consumed healthy prepared breakfast. The smoothie is the best I've ever experienced in the morning. I made some minor tweaks to his power smoothie:

4-6 ounces of Unsweetened Almond Milk (Organic)
1 scoop of Protein Powder(Hemp, Rice, Pea)
1 large handful of Spinach (Organic)
3-4 Baby Carrots (Organic)
1 scoop of Acai Berry Powder (Organic)
3 frozen Strawberries (Organic)
1 handful of frozen Blueberries (Organic)
1 handful of frozen Rasberries or Mango (Organic)
2-3 ounces of Coconut Water
1 scoop of Green Vibrance (Love this one with Probiotics)

It's right at 400 calories and you can make it with a decent blender. It's the best breakfast kick I've ever experienced. Full of nutrients, fiber, protein, and super foods. The time investment isn't bad and the clean up is a snap vs. juicing.

This combined with adding a lean meat into my lunch or dinner teamed with my whole food/plant based diet has made my body respond. I've already put on 5 lbs of muscle on my legs, back, and upper body.

Example of a favorite lunch:

6 Oz of Bison
Quinoa
Broccoli
Asparagus
Onion
Stiraccha

It's fun to be at the point where I can tinker with my body with diet and workouts. I've increased my rest to 30 seconds between sets and the duration of my workout to 40 minutes 3 days a week. I'm now running only one day a week to keep my cardio.

The main thing is to keep learning and progressing. Treat your body like a temple, it's the only place you have to live....

So cardio only once a week? I guess that keeps it up, i always thought three days 20 min was minimum. But in the gym, lifting etc, you get a little cardio anyways dont ya? it aint like your home sittin on the couch...

Your deviated septum any better? i either have a small cold or some winter allergies up here in the Bay Area...i'm not ponduring surgery yet.

Still trying to dial in my 47 year old diet....as much whole foods as possible, but working out is not consistant and thats pissing me off. I have a concept 1 rowing maching i use once or twice a week and cycle for an hour once or twice a week,,,,but i'm plateauing....

I'm still only resting 30 seconds between sets which feels like a day off compared to the 15-20 I was doing for a year but still gives me some cardio benefit. I agree that I will lose some of my aerobic capacity. The combination of the high intensity weights/running/diet got me lighter than I want to ultimately be.

I spent a majority of the last 15 years lifting heavy weights for bulk. Recently, I have gone the opposite way and achieved the best aerobic fitness and body fat % of my life.

Now, I'm going to take my experience from both and hopefully find a balance mated with the nutrition plan I've established. My goal is to gain some muscle and strength while keeping a reasonable aerobic ability. I think 170 and 10% body fat will do it.

My nose is still a bit of a nuisance. It's the best it's been in some time. In fact, I just had an appointment with my ENT on Thursday. He can't help me improve my nose an further without surgery. It's elective and I'm choosing not to do it at this point. The Green Vibrance has helped my allergies to the point where I have taken very few allergy pills over the last few months. Between the breath right strips and sleeping on my back, I've been sleeping decent lately.

I just had my mountain bike changed up a bit. I made it more comfortable with a different riser and on/off road tires. I rode it up to Starbucks today and it's not bad. I think I'd rather run. ha ha

Todd ---


Get yourself some SIMPLY SALINE NIGHTIME.... and use it!


You won't need the breathe right strips. This stuff has helped me immensely.

I've tried saline in the past with very little effect. Is this one more effective?

yeah -- Just saline is a good rinse --- BUT THIS ONE is a miracle for me at least. Keeps me clear all night. It's not a drug like some nose sprays -- it's just saline with some menthol -- but really opens you up and helps keep it that way. For $5 it's worth a try at least.

Some I had tried in the past were habit forming. Meaning, it worked great at night but when not in use, it would make my nose worse. I've tried a bunch of prescription and over the counter products over the years.

This one looks to be non habit forming. I'll check it out. Thanks for the info.
http://www.armandhammer.com/personal...h-menthol.aspx

Over the years I've fallen prey to almost ANYTHING that would help me breathe...


What I've discovered is - typical right? - simple.... part of the process is to keep the nasal / sinus passages "clean" and bacteria free... which just leads to better overall nasal health. This Simply Saline Nighttime (which I also use during the day if I'm "suffering") has been amazing for me. I have far fewer overall issues.


BTW -- I had a 6 1/2 hour nasal surgery -- it was the most miserable recovery period EVER (in the universe).... and I think it helped for a couple years at best. After that - we went right back to our usual cycle.

Since I've been using the Simply Saline Nighttime --- I have far fewer issues overall.

Kind of odd what a guy can read on a car forum. Glad you posted this a long time ago and it kept going.

Three years ago December I weighed 316, and my Doctor told me to fix it, so I spent nine months dropping 90 pounds. Long story short i gained 66 pounds back over the last two years.

I have to get back to what I was doing then, and many of the things I have read over the last hour is what I did. I started slow on the exercise, walking a mile, then running five miles six days a week because I was addicted to it. I was burnt out at the end and just quit. I was doing a 1600 calorie a day diet the nutritionist put me on to lose weight fast, and I just never took myself off of it, so that burnt me out.

I wrote everything in a book, and that tip is a great one, you learn what everything is calorie "wise", it drove my wife crazy to go to the store with her, lol. She is a runner, has been for years, 20 miles a week.

Thanks Todd, and everyone else, my fat ass is now motivated again. I think checking in here is what I need.

Joe

Joe, start with your DIET first. If you want to loose weight, stop eating any and all form of Wheat. That is your challenge #1. You WILL see weight melt off and you will stop craving sugar. This is job #1. Cut out ALL wheat and your health will not only improve (less inflammation, better digestion) but you'll also start losing weight.

Forget the exercise - this is how people fail. Get your diet straight first. And its not a diet of restrictions, it's simply changing what you eat.

Looks like you gave up dairy? That is one issue too, where you might have a slight allergy too, or not. I know dairy does cause inflammation which generally wreaks havoc on some people's sinuses.

Joe, glad to hear you are motivated to change in 2014. It really comes down to a simple new discipline repeated everyday.

My advice is to find something more sustainable this time around. From the outside looking in, your calorie intake is low for that much exercise and your size. If you are losing weight to quickly, you are not going to stick with it long term. You will be hungry far to often and lack the stamina to keep up with your exercise program. Adjust your calorie intake to lose a few pounds a week. Maybe 2000-2200? You'll have to find your own sweet spot by tracking your calories consumed vs. burned teamed with the scale and body fat.

Next, I think you are killing yourself with that much running. I can't run that much. Shoot for 4 days per week in the 30-45 minute range. Work in some strength training to gain strength and muscle to aid in calorie burning.

The key is LIFESTYLE change that you can live with until the end of time. Sure there will be days where it will take all the discipline you can muster but it sure beats the alternative. Keep checking in with your progress as I'll be happy to keep you accountable. I'd also urge you to tell your Wife, Kids, and Friends to twist the screw on yourself. Set goals with specific dates, weights, body fat, etc...

Good luck!!!

Hey Tony, Hope you are well buddy. I haven't given up dairy but my intake has diminished dramatically. My nutrition has been that way for 6 months or greater. I still like my pizza and will allow light cheese on some meals out. It's my opinion that it's what you do a majority of the time that makes the greatest difference.

Post one major goal for 2014 and how you plan to get there?

I'll start....

My biggest goal from 2014 is to become MODERATELY OPTIMISTIC. It's no secret that I've studied personal development extremely hard since mid 2012. The psychological posts don't seem to gain the steam the nutrition/fitness posts do but it's just as crucial to your health. Mental AND Physical.

I just finished my second book specifically on happiness and optimism.http://www.amazon.com/Learned-Optimi...arned+optimism I've gotten to the point where things have leveled off. I've made some major positive changes in my life and succeeded in achieving big goals. All my studies lead me down the optimism road to grab the next rung on the ladder. I must rewire my brain to become a more optimistic person.

I'm sure you are thinking, how the hell is this guy going to become more optimistic? :lol: First of all, you can grow up to be optimistic or pessimistic and it's largely based on your influences as a child. The greatest influence is your mother and her EXPLANATORY style. That means how good and bad events are explained. The 2nd is teachers and other parents, followed by bad events. To find out how optimistic or pessimistic you are, take this test:
http://www.stanford.edu/class/msande...earnedOpt.html What I found is that I'm Moderately Pessimistic. I need to move up two levels this year to get where I want to be which is Moderately Optimistic. After taking the test, analyzing the results, and reading the entire book, it makes perfect sense to me.

I found:
I'm Optimistic when it comes to bouncing back from the bad/negativity.
I'm Optimistic when it comes to letting the bad/negative effect that specific part of my life. Meaning, I don't let a bad day at work, keep me from working out.
My HOPE score was optimistic. I believe in my future.
I'm Pessimistic in how I explain bad/negative events. My tendency is to take on responsibility which isn't warranted. That is partially due to my leadership training and feeling it's the right thing in some instances but the balance bar is out of whack.
I'm pessimistic in how I explain the good/wins. I give others to much credit for my wins.
I'm pessimistic in how I celebrate my good/wins. I barely trip over my success and major goals obtained. My tendency is to not enjoy them nearly enough.

The moral of the story is I had no idea what made someone optimistic or pessimistic to this degree.

For instance:
You do exceptionally well in a job interview:
Pessimistic: I felt extremely confident during the interview.
Optimistic: I interview well.
In this case you are giving yourself credit that day versus overall.

You have a wonderful time at a party:
Pessimistic: Everyone was friendly.
Optimistic: I was friendly.
You give credit to others vs yourself.

You run for community office and lose:
Pessimistic: I didn't campaign hard enough.
Optimistic: The person who won knew more people.
You take on the blame when it was hopefully out of your control and did the best you could.

These are just a few examples and clearly it gets much deeper than this...

Facts about Optimists:
Believe setbacks are temporary and confined to one case.
They believe defeat is not their fault. (Blame circumstanced, others, etc when warranted)
Take a bad situation perceive it as a challenge and try harder as a result.
They live longer on average.
They have less sickness.
They make better use of opportunities.
They bounce back faster from adversity.
Over 50 major companies use a similar test to above to hire.
See the world through rose colored glasses.

Pessimists:
Tend to suffer from depression more often.
Tend to believe bad events will last a long time and undermine everything they do, and it's their fault.
See the world realistically. (To realistically)
Take on excess personal responsibility.
Have less faith and hope.
Tend to be wiser overall....

Now, there are instances where pessimism still rules. Companies must have some moderate pessimists to keep the balance. The marketing and sales department are optimists and the cpa is pessimistic.

However, in general you are better off being on the optimistic side of the equation for countless reasons. This book is interesting because they were able to predict almost every presidential election in the last 80 years, sports championships, on down the line using EXPLANTORY style and analyzing video tape and newspapers. Even certain religions are more optimistic than others and it does have a major effect.

To change, you must figure out your tendencies from the test above and change your EXPLANATORY style.

You can fight the bad/negative thoughts by disputing them between your ears. One of the major points I got from the book is your own negative thoughts are no different than criticism from a stranger. Fight fire with fire. You must dispute your own tendencies by finding a positive explanation. What it comes down to is the art of learning to talk to yourself in an optimistic approach.

You can also employ the distraction technique. If you just can't let go of a negative circumstance, schedule a time later to think it over so it takes a back seat. You can also distract yourself numerous ways.

The whole premise of the book is to employ "Learned Optimism". It's a major tool at your option that you can choose to employ with judgment. There will still be times when you should be a pessimist. However, a majority of the time, you can choose Optimism, you just need to know how.

So true, so true.

I went through a "mental" health year in '13. Had a brain scan by the Amen Clinics in Janruary and started seeing a pyshcologist in Dec '12. I've been through a lot of "strange" hardships. The way i see it, is that destiny, which you cannot control sometimes, helps to "chisel" your being. Kind of a "when life gives you lemons" kinda thing.

So, having ADHD, severe Anxiety, IBS, Acid Reflux, several (3) different tendon related surgeries, (not to mention having very close family members sh$t on you for there own greedy means, business partners "stealing", IRS going after me for "giving" too much money away, witnessing several deaths, some personal trials with being abused as a child, the list goes on..)....you HAVE to pick up the pieces and do the best with what ya got. And learn from your own mistakes as well. People will continue to disappoint, but people will also continue to suprise you, and thats what we live for.

Also, in my case, that has giving me much drive, resolve and other positive attributes that have paid dividends. A VERY healthy 25 year marriage, oldest child (23) in his second year of a doctorate program in physcology, middle child (21) studying to be a music & special ed teacher up in Chico, and a nineteen year old daughter whose in her second year of college (now studying to become a female pastor) and a list of employees who work for my company that give it their "all", cream of the crop so to say, but definately a blessing...

So what a lot of these trials and tribulations have taught me is to be always loving, forgiving, patient (which i am not, but learning), kind to others (even when they don't deserve it, man, thats a tough one)....amongst other things.

You only get one shot at this thing we call life, give it your all and dont leave anything on the table.

Happy New Year to all!!!!

Wow Mike, you've certainly had your fair share of adversity. Thanks for sharing..

I agree, adversity develops your Character and I think it can be said that Optimism fits into the mold of Character. How do you handle the downward pull of life and how fast can you move on and get back on track? This book really gave me unique perspective and understanding that I feel will result in a more positive mental attitude and more tools to continue building the Character I desire.

You certainly have a lot to be thankful for and based on your marriage, children, and business. Based on those fact I have to conclude that you are a man of great Character. Keep chiseling!

Great thoughts at the end of your post.:thumbsup:

Thanx Todd, and we do need to encourage each other on here, kinda like having a "workout" partner to "push" you....

but one more thought on the brain scan, i went in for severe ADHD, i'm both physically hyper and mentally hyper. So my therapist and the psychatrist both thought i had "ring of fire" ADHD, which is the worst of the eight different types.. Turns out I dont have the ring of fire type but the anxiety is overruling in my case, but they did discover that my brain suffered a TBI (traumatic brain injury) at some point, but there is no record of such incident (i cant remember haha) according to my parents or me for that matter. The doc is recommending "hyperbaric" treatment but its cutting edge therapy....Its like 9 grand for the chamber and nobody around here rents them out....meanwhile, its diet, exercise, and trying to "calm" down at work, cause stress is relative to your state of mind (a surgeon should be under great stress during surger, cause if he eff's up....well you know)....so it should be interesting as i look into this type of therapy...

body, mind & soul....

My bosses son had ADHD and was on drugs to deal with it. One day the kid came into work with his Dad drinking a soda and eating doughnuts. Hmmm. I wonder where he's getting that ADHD from? The kid's on a permanent sugar high. *facepalm*

Self admitted pessimist checking in here. At least I can admit it. lol. I know where I get it from too.. Thanks MOM.

One thing I try to instil in my kids: "Whether you think you can or can't, you are right"

This thread need a wake up........:D

http://photos.smugmug.com/photos/i-4...-4pZPZVW-L.jpg

:peepwall:

Nice^^^^^

Thanks for bringing this thread back to life Sieg. One of my goals for this year was to weigh 170 with 10% body fat. I changed my work outs and diet and I'm liking the results. I've packed on some pretty serious muscle. I've gained strength, naturally. Five years ago I was bench pressing 100 lb dumbbells 10 times. In just over a month with my new work out routine, I'm already back to pressing them twice.

I've had the brute strength and a poor diet and decent physique for a majority of my young adult life. Nearly two years ago I started my serious study of nutrition and health. That led me to lose 35 lbs and get down to 159 lbs and by far the best aerobic fitness and lean muscle mass of my life. In the process, I lost a little to much strength and mass for my liking. Now, I've found a reasonable balance of strength, muscle/body fat, and aerobic fitness. It comes down to great nutrition, a round work out routine, and experience.

I'm lifting weights 3 times per week for 40 minutes with 45-60 seconds between sets. I usually perform 10 reps the first set and 3-5 on the 3rd set of that exercise. I'm running for 30 minutes a week. I have to admit I miss the additional running from my previous work out.

The biggest lesson I've learned throughout the years is nutrition is the biggest factor. The closer you get to your own personal ideal diet, the quicker you see results, recover, and feel great.

I've really grown to like the Tony Gonzalez philosophy on nutrition. His breakfast power smoothie is a home run and I like his whole food, plant based diet with lean meats in moderation.

Homegrown beef chuck and arm roast from the uncle's ranch in Eastern Oregon, onion, garlic, celery, carrots, organic vegetable broth, a few mics. spices, and new baby potatoes. Simmered for 10 hours...............the beef falls apart and it was exceptionally tasty!!! :D

So a local hospital had a "Free health checkup" at a local mall Saturday. The wife and I went mainly to get our labs done without the whole doctor's appointment blah blah blah...

Curious if anyone else has been to one of these free checkup deals before and what you thought of the results if you have?

It seems pretty amazing to me that they can prick a little bit of blood out of the tip of your finger, put it in a little machine the size of a thermal label printer and spit out your blood work results 6 minutes later...when it takes the doctor's office a week or so to get lab results back...

I'll share my results a bit later, they were interesting to say the least...

Saturday's numbers...

Cholesterol 213
HDL Direct 26
Triglyceride 300 (the big one once again)
LDL Calculated 127


I fail to believe the Triglyceride number...in just about any of the test results above. Throughout all of this the past couple of years, I have felt basically the same and my body shape and everything else has remained basically the same.

Our diet has not deviated from the regime that we followed to get my Triglycerides down to 184 from 291 in a 4 month period...Jan to May 2013. We eat pretty good, lots of wild fish, very little red meat, almost zero processed ANYTHING, tons of fresh fruits and veggies...and almost no eating out in restaurants.

I just don't get the big swings in the Triglycerides numbers I'm seeing. And I'm less convinced than ever that it is anything I should really be concerned about.

Lance, it seems to me that your body naturally over produces cholesterol. I know some people have that tendency due to genetics. With the diet you describe, you shouldn't have high cholesterol. How consistent are you with your diet and exercise? List a typical days nutrition and what you eat when you cheat.

How much water are you consuming daily?

Don't discount the importance of water intake and health. Many Americans spend most of there life in a mild state of dehydration. It can cause low energy, constipation, depression, poor athletic performance and on down the line. Remember, our bodies are predominantly made up of water.

The old rule of eight, eight ounce glasses of water a day may be OK for some, but not for you. For instance, the research I've done for myself lead to between 100-120 ounces per day. I'm moderately active, 5'9" and 170 lbs. That's over eight, twelve ounce bottles of water per day for optimal health.

Food can account for up to 20% of your water intake if you eat a healthy diet. What Jack Lalanne said has always stuck with me. You must offset every caffeinated or alcoholic beverage with a glass of water as they are diuretics.

Calculator:http://waterintakecalculator.com/

Breakfast (usually about 6-7 am) = Bowl of oatmeal with a banana or blueberries mixed in and just a touch of 2% milk. Also have two cups of coffee w\teaspoon of sugar in each. Maybe once every other weekend we'll have an omelet or some other egg with a bit of bacon or sausage, but that is the exception.

Lunch (usually between noon and 1 pm)= Ham or turkey sammich on whole wheat bread, small ziplock bag of cut up veggies (celery, green peppers, red peppers, snow peas etc), an apple or a banana, sometimes a small serving of trail mix, baked chips, or almonds for variety and a bottle of water. I'll also occasionally eat leftovers from a dinner the night before for lunch to mix things up.

Dinner (typically about 6:30 pm) = Home cooked, baked mostly, protein of Pork, Wild Fish, or Chicken, a vegetable, and either rice or a baked potato with salsa. The wife will mix in a different item every now and then but almost always a health conscience alternative, she's a good cook and follows healthy eating cooking steadily. I have a 30 ounce insulated cup that I fill up with ice and either water or tea that I drink off of in the evening. Every now and then we'll grill up and split a nice steak, but that is rare, we'll also have a pizza (homemade crust with healthy type toppings) the wife will make cookies for treats, oatmeal mostly.


This diet pretty much stays in place 7 days a week. Sometimes we will go out for a nice dinner out, but usually choose a healthy meal over a fat laden type, sometimes we'll share a bottle of red wine but not often, maybe once every two weeks. I drink almost zero carbonated beverages,

I am not an "exerciser" so to speak. In nice weather we'll take the dogs on a 30-45 minute walk 2-3 nights a week and we have a 5 acre lawn that takes a certain amount of physical work to maintain curing the growing months. I consider myself "in shape" and can push a 50# spreader back and forth across the lawn spreading 750 pounds of fertilizer in a couple of hours with little trouble but I am not the type that enjoys 30-45 minutes of workouts 4-5 days a week. I'm 5'11" and weigh between 172 and 176 pounds each morning depending on how much water I've consumed and how much physical activity I've had in the previous 24 hours.

My wife is constantly on me about drinking more water, during the week before my blood test that netted the 184 on triglycerides I drank 4-5 bottles of water every day. My problem with that is...it also makes me have to piss about every half hour. It is hard for me to justify forcing all of that water down my gullet just to have to piss it all back out a half hour later. I haven't felt any different through all of the "healthy alternatives" I've tried to get my blood work better over the past 3 years. All of my other vitals have been normal or strong throughout all of this, blood pressure, EKGs, etc etc have all been fine.

BTW, for meds I take 3 a day, a 10 mg loratadine (claritan) a fish oil and a Men's multivitamin.

At this point it seems to me like it comes down to drinking a ton of water every day to cheat on the blood work test to try to get more normal results. Just about everyone in my family have been diagnosed as "pre-diabetic" yet nobody has ever become diabetic. Half of them take the statin to try to get the better number on paper, the other half don't, some exercise regularly, most do not, but almost all of us are basically in the same type of health...we get by and for the most part do not have any issues other than the number on the paper once a year or so.

I really question just how important the number on the paper is...

Your diet sounds very healthy. There is little doubt it's hereditary.

I wouldn't say you cheated the results. Water may be having that great of an effect on your system. Even when you drank 4-5 bottles a day, you were barely consuming the old measure of 64 ounces a day. Add some coffee and tea into the mix and you are below your daily intake.

Everybody's requirements are different depending on composition, environment, and activity. Your body should adjust to the additional water with greater amounts when you go vs. more often.

One of the interesting things I read is that our bodies will actually store water more aggressively when you drink to little water. That also means you are more likely to store waste in your body and put a greater load on your organs.

Happy Valentines Day Sweetheart!

Update on my progress...
I have cut out all sodas, the headaches only lasted for a couple of days...
I've cut out 95% of sugars...
I've cut out 95% of wheat-based products...
My weight is down to 260 (from 275) over the 6 weeks or so...
Feeling and sleeping much better...
Have ALMOST stopped smoking completely. That last 5-10 per day are a real struggle but I feel cutting back from 30+ a day is heading in the right direction...
I read an article a couple of weeks ago that goes right along with the recommendations you guys have shared. It explained a LOT!!!

http://www.sott.net/article/242516-H...-heart-disease

Russ, good for you buddy. Keep opening that spicket and making measurable progress!

I read that article and came to one conclusion. Eat a diet how GOD intended and you won't have any problems. Let man get his hands on it, well, good luck to you.

It really comes down to balance and what you do a MAJORITY of the time. Me, I eat a plant based, whole food diet with quality meats. If I read a label and can't pronounce it or don't know what it is, I don't want to eat. I find it to be pretty easy:

Elk
Spinach
Blueberries
Wild Salmon
Brown Rice
Raw Almonds
Granny Smith Apple

You get the point....

Some of you may be taking additional supplements --- be wary of this....



http://www.upi.com/Health_News/2014/...1081393044810/

22 miles at a slow 9:30 pace today. It was all about time on feet and not speed. Getting ready for ky derby marathon in April

How'd I miss this.... :lmao:

GOD, Family, Country

Like everything in this life, it goes back to the basic fundamentals. Once you lose site of them, things start to go haywire. As I've posted in the past, the median age that depression onsets in this country is now only 15 years of age. That HALF what it was 30 years ago! Why?

I've been studying psychology on and off for the last 6 months or so. The major factor I have found is the transition from GOD, Family, Country to the maximum self. While it's important to take full responsibility for yourself, actions, and circumstances, that only gets you so far. Sustainable joy and purpose are found outside of ourselves. We, alone, are a weak source of sustainable happiness and fulfillment.

GOD

Regardless if you believe in GOD or any other spiritual means, having faith in something bigger than yourself is the biggest piece of the life puzzle. You must have faith in yourself and your future. The bible shows up on every scholars list of the greatest books ever written. It's a powerful compass of faith.

Family

Having others to live for is also a major factor. Why work so hard? Keep progressing? Try to obtain a certain lifestyle? It's for them...

Country

Contrary to modern belief, most people are still good. Your contribution to society is very important. It can be as little as a smile or hello in public to providing opportunity to others. For instance, providing employment that helps sustain a family outside of your immediate.

"When the why gets strong, the how gets easy" -Jim Rohn :thumbsup:

I love me some Bison. It has less calories than beef, more protein, less saturated fat, and less cholesterol. :yes: :beavis: It's become my favorite animal protein.

http://www.bisonbasics.com/nutrition...mparison2.html

But saturated fat is THE best fat for you, contrary to popular beliefs. For this reason, I love beef from grass fed cows. It's a lot juicier compared to bison too. Taste better, better for you. :D

I'm trying my hand at some square foot gardening and so far the veggies are growing like gang busters. NO miracle grow or other chemical crap needed. I mixed up peat, vermiculite, and 3 different brands of organic compost (no cow ****!). Mix and dump in a 4'x4'x8" deep box and were are growing carrots, white onions, green onions, snap peas, a variety of bell peppers, tomatoes, spinach and lettuce. Growing food is like printing your own money... its great eats too.

Hey buddy, I like chocolate ice cream, you like vanilla. :D

Kelli and I took a course one Saturday at the local community college on gardening in the desert. It was enough for me to decide against it. If you miss one day of watering, you can lose a plant. We actually have a short growing season due to the time available in spring and fall. If I lived in the Midwest, you bet. Nothing like home grown produce.

Good to see you back.

Health: A delicate balance of body, mind, and soul.

The mind can devour a healthy body and a rotten body can shape the attitude of a sound mind. A lack of faith in yourself, your future, and something bigger than yourself can bankrupt you in the form of joy, happiness, and fulfillment.

Which makes the greatest difference? That's a tough question. They all make a large contribution to ultimate health. My opinion is that you can have a sound body and mind and still lack great spirit. I know that great strides in a healthier body and mind lead to greater happiness and being. At some point they do become the new "normal" and that new car smell wears off. I think that a healthy spirit can lead to long term fulfillment.

Some of the majors:

Productivity: We must produce positive results. Whether it's work, marriage, or family. Do the best you can.

Friendships/Helping Others: Friends can be a great support system. Investing your time for the benefit of another is one of life's greatest sustainable joys.

Exercise: The body is meant to move, stretch, and be challenged. Start with a walk around the block if you have to. Four thirty minute workouts a weeks is all you need. You can't find the time? :rolleyes:

Nutrition: Study, Track, Experiment... You are what you eat. I don't personally believe that you need to be a Vegan. I also don't believe you should eat a 20 oz steak everyday either. My philosophy is to eat a whole food diet. I like my diet to be in the 75% plant based category with lean meat a majority of the time. Bison, Wild Salmon, I do thing you can eat steak, eggs, ice cream in moderation. I eat healthy 90% of the time. I've studied and experimented enough with nutrition that I can fine tune my weight easily without tracking. Just a tweak in my intake. Usually meat and alcohol as my tendency is to start sliding back where I came from.

Growth: I do an hour of personal development everyday of my life. I'm always reading a new book, listening to one of my 75+ cd's, developing a new skill.

New Experiences: Life can get dull, don't close the door on new ideas and ways of thinking or doing. You may just find something you will enjoy the rest of your days.

Rest: I take a 10 minute rest EVERY afternoon. Call it meditation or a nap, whatever. I'll lay my seat back in my car while at work or lean back in my favorite chair here at the house. Did you know that most of our presidents took a nap everyday in the oval office?

Attitude/Perspective: I do believe that it is a choice to take the high road. However, I think you need new ideas from those that have come before you and have achieved greater success. If you have thought a certain way for 50 years, you need new ammunition to dispute your own conscience. And it will be a challenge and will take a disciplined effort.

Fun: When I first started to overhaul my life, it wasn't any damn fun after a while. It's one thing to make progress and be disciplined, but you have to laugh and have a good time!

Persistence: Not giving up is a form of faith. Even when the cards seem stacked against you, persisting and finishing the job or achieving your goal. Self discipline is one of life's requirements. We must be consistent and it's up to US.

Reflection/Results: I like to use a journal to record my major thoughts and life altering ideas. I also like an accountability partner and to actually look at my numbers, goals and tweak as necessary.

Optimism/Faith: A tough minded optimist see's the challenge as it is, the difference is that he also see's what it can be. He has faith that by doing the right things, there will never be any lack in his life.

Assumptions/Judgments: It's easy to make a negative judgment or assumption against another person. It's a slippery slope. I have been working on this one for a while. I force myself to make a positive assumption of judgement or kill it. Of course there are times that have greater weight and need a negative view. However, I've found that 90% of the time, it's a waste of mental energy.

Love: Making a conscious effort to grow the relationship with your wife and family. Maybe it's you that needs to change? I've found that through all my growth, people are attracted to me and their attitudes have changed.

Religion: I personally believe in God and the lessons of the bible. I think it's a major, major piece of your ultimate health and quality of life.

Lifestyle: The ultimate challenge of life. It's like your favorite recipe. A little of this and a little of that. What delicate balance of life's majors works for you?

Do I have it all figure out? Nope, I don't think that is possible. I do keep adding more value to my life and learning, that is key.