At first you’re going for calorie reduction. You follow one of the popular diets on the market. Any one of them will work temporarily. You may think you need to spend a lot money to be truly committed. You choose the one you think can do. But eventually you get completely sick of your limited choices and have to deviate.
If the diet you go on gets you out of your rut in the short-run then by all means go for it. Temporary solutions are better than no solution at all.
Finding the right diet that’s unique to you is a creative endeavor. No strict formula is the definitive answer. Atkins, Slim-Fast, and even the Blood Type Diet can’t replace the honest effort of a proper meal. Once you figure out what’s right for you, you’ll never have to think about dieting again.
At Panacea, I make meals according to who you are and where you’re at. I give sample meals that are part of something you could stick to. These meals don’t include meat or dairy, but are quite substantial , especially for guys who aren’t going to be satisfied by “rabbit food”.
If you’re dragging your butt from cutting down on meat and dairy, try steaming Edamame and lightly slathering shelled soy beans in olive oil and sea salt. If you like, gorge until you’re bursting at the seams. It will do you no harm. Enjoy the energy surge. That big blast of protein won’t give you prostate cancer at 70.
Don’t quit on the process.
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Training seniors and the middle aged is one of the most gratifying aspects of what I do. The dramatic difference it makes is astounding. It restores your mobility and in some cases, it can save your life.
My mother has always welcomed input on her exercise, diet and health regimes. And she’s open-minded and receptive to new challenges. Her youthful spirit keeps her remarkably younger than her numerical age may suggest. Both physically and mentally.
Don’t ask her age. Sorry Mom.
I’ve trained a man who is 104, he’s still going strong. I regularly train people over 90, and right now more than half of my clients are over 50.
If you’re approaching 50 and you don’t have exercise habits, it’s going to start catching up with you in a big way. Here are some baby steps:
- Walkingis not enough, as helpful as it is for gently exerting the heart. Weightgain and muscle atrophy can make you susceptible to falls. Broken bones don’t heal so easily any more. Especially for someone who is mostly sedentary.
- Resistance training pays great dividends for anyone over 60. Not only because it builds strong muscles, but because it builds strong bones too. Done properly it does wonders for osteoporosis, arthritis, blood pressure, everything.
- A lack of flexibility and rigidity in the spine and hips will develop. Trying to touch your toes every few weeks isn’t going to prevent that. I recommend hot yoga. For seniors with high blood pressure, you may want to do yoga in a warm room, not hot. A group atmosphere is ideal for its structure and camaraderie.
Here at Panacea we do a weekly Hot yoga class every Tuesday night at 7:30, taught by Niki Ainslie. Afterwards, the class enjoys complimentary iced tea and organic snacks.
Click here to book or call 416-570-7111
Additional weekly yoga classes coming soon.
2388 St. Clair Avenue W. (St. Clair and Runnymede)
Click here for a map
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Here’s a dish that quick and easy-to-do. It’s substantial and you’ll barely be able to resist shoveling it into your mouth while it’s still hot. Potato and/or Sweet Potato Wedges.
Carbs have gotten a bad reputation. It’s like when butter went out-of-vogue for being a saturated fat, and Margarine was introduced. Eventually, of course, people realized that butter, despite all its faults, was the healthier option.
Prevailing wisdom is fickle and often wrong. Artificial food is the real culprit, in my opinion, because the body can’t process it and stores it as fat.
Scientists have studied 3 communities where people live inordinately long. In Peru, Georgia, and Pakistan. In each case, it’s a village in the mountains where exercise (climbing up and down the mountain) was an integral part of daily life. Also in each case, the villages rely on a predominately vegan diet with 70% carbs.
Not deep fried French fries but apricots, for example.
So embrace the following recipe guilt free:
- Preheat oven on broil (low)
- Chop the potatoes (and/or sweet potatoes) into wedges
- Place them a big bowl
- Add a dollop of olive oil and spice (turmeric, sea salt, pepper)
- Copious garlic through a garlic presser (throw in rind too)
- Toss to distribute the spice evenly
- Spread out over an oven sheet
- Don’t forget them because they’ll burn easily
- Flip them over a spatula so that they’re crispy on the outside and soft in the middle
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Losing the first 10 lbs is a whole lot different than losing the last 10 lbs. The strategy completely changes.
If you’re starting from scratch, you’ll start with long leisurely cardio. Burn calories and build your endurance 45 minutes or more at least 4 times a week on the bike, elliptical or treadmill (a combination of 2 is best) If about the same amount of food is going in, you’re going to loose weight. If you sweat easily bring an extra t-shirt.
You’ll drop say 5-7 lbs in a couple of weeks, then plateau. Be wary of gaining weight back. You need to shorten and intensity the cardio. I recommend shifting some of the cardio to spinning once or twice each week.
Diversify. Squats do wonders for the butt and thighs. Nobody does enough ab work to reap the rewards (see Doing Abs). One class of hot yoga can knock off 3 lbs if all you only eat fruit before going to bed after.
There is no way to cheat the body. Sooner or later you have to upgrade your diet. In the winter, when the fruit gets crappy, rely on grapes as a bad meal replacement, or for the late night munchies. Atkins did us an injustice for making fruit suspect. It is a handy tool.
It’s easy to lose faith. The struggle is in your mind. People develop issues about doing something. This is when passion, commitment, even anger, can be the emotion that will motivate you to change your lifestyle.
Next week I’ll have a fast and easy-to-do recipe that is satisfying and delicious.
Until then, eat well.
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