Tip #1: Shop around the perimeter of the grocery store. It is simple; do your grocery shopping around the perimeter of the grocery store. Avoid the isles in the middle of the store packed full of processed food and badness. Fill your shopping cart with foods in their natural state; like what you get in the produce section, the meat counter and the dairy section of the grocery store (but pick the lower fat dairy and meat selections, please).

Tip #2: Take baby steps. Make small changes in how you eat and over time you will reap huge rewards. And they will be changes that become a natural part of how you eat and how you live. One Example: Switch from whole milk to 2% and eventually to skim milk. Whole milk is 4% fat by weight but fat floats – it’s a marketing gimmick. You can cut the calories from 150 to 90 in every glass with the switch to skim milk.

Tip #3: Stop eating so much. What else do I need to say?

Tip #4: Eat off of smaller plates. Over the last 20 years the standard dinner plate size at restaurants has increased from 9” to 13”. No wonder we are getting fatter; we’re eating 30% more food and don’t even know it. So…. who says size doesn’t matter?

Tip #5: Record what you eat each day. This ties back to the last 2 recommendations. You’ll be surprised at how much you really do eat. And then you’ll be surprised how much more energy you have when your digestive isn’t trying to process all that fatty food.

Tip #6: Eat at home. Restaurant food is notorious for hidden calories and fat. Eating out on a regular basis is kiss of death for your waistline. So save your hard earned cash for that new wardrobe you’re going to need after you drop that 20 lbs.

Tip #7: Set an example for your children. The obesity epidemic in our kids is scary. And now recent studies are documenting an increase in high blood pressure and diabetes in our kids. Yet over 80% of parents of fat kids don’t think their child has a weight problem. Look at your kids, set an example. Health and wellness starts at home.

Tip #8: Weigh yourself every day. No it won’t make you crazy, it will help you keep on track.

Tip #9: Focus on the positive. You can avoid weight loss failure with this one simple rule. If you spend your day obsessing about the muffin you ate instead of the positive choice you made at lunch to have a salad with the dressing on the side, you will fail. You will give up simply because your focus was wrong. Who cares if you slip up. Promise you’ll do better next time and get back on the wagon. It’s what smokers do, it’s what anyone does who is trying to make a change. You can do it. You will do it; because, you’re taking it one step at a time.

Tip #10 and my favorite: Everything in moderation including moderation. Enjoy the foods you love but in smaller portions and less frequently as a reward. No one ever got thin or healthy on a life of deprivation.

Tip #11. Don’t Eat So Much. And yes, I will say it over and over and over again. You know the only thing that has ever been shown to increase longevity is a caloric restricted diet. Not eating as much. Nothing else will increase life span. We on the other hand are eating ourselves into the grave.

Live Well, Eat Well

The odds are that you picked up this book because your doctor just told you that you’re sick. Maybe you have just diagnosed with hypertension you have elevated blood sugar -the first signs of diabetes. And he told you that you have 2 months to lose weight and start exercising or you’ll be on medication for the rest of your life. Or maybe your dad just had a heart attack and you’re afraid you’ll end up the same way. You know what you need to do but how do you start?

Your doctor has diagnosed the problem and can provide pills to control your symptoms, but the power to improve your health rests solely with you. . Your doctor is definitely the best person to direct the treatment of your disease, but his focus is on controlling your symptoms with medications; not on the ways exercise or diet can be used as a preventative medicine. With an appropriately directed exercise program you can take charge of your health. You can drop your blood pressure, treat your diabetes, strengthen your osteoporotic bones and even control the pain of arthritis. You can actually fight your disease with the right exercise program; a program targeted to fight your specific medical problems. And in some instances, you can cure it. That is far more than modern medicine has to offer. You will see that you are more powerful than any pill your doctor can give you. I know; I’m one of the doctors that prescribe those pills. But I also know that your lifestyle choices, what you eat and how your exercise are the best ways to treat and potentially cure your disease.

One very important example is the anti-hypertensive effect of exercise. Daily exercise can be as effective and any beta-blocker or calcium channel blocker in dropping your blood pressure. Think of it. It is actually possible to stop your medications with the right exercise program. Please don’t stop taking your pills without your doctor’s supervision, but as your blood pressure falls lower and lower with each office visit; your physician will be the first one to want to cut back on your medication. Less medication means fewer medication side effects, (exercise is the only ‘medicine’ without any) and less money out of your hard earned paycheck as your monthly medical expenses drop. There is nothing but good news here

New research presented at the Alzheimer’s Association International Conference July 2010 shows without doubt that exercise improves your health and wellness into your 80’s by preventing the development of dementia. Get Moving is now the key to prevent heart disease, hypertension, diabetes and now dementia. Your health and wellness is in your hands and is determined by the lifestyle choices you make every day. Again, your lifestyle choices are more powerful than any pill your doctor could prescribe.

Researchers tracked more than 12,000 elderly people over 20 years. They found that participants who made moderate to intense exercise part of their life had a 40% less chance of developing any type of dementia or brain decline. They also found that the less active you are the more likely you are to develop dementia. The elderly who didn’t exercise on a regular basis were 45% more likely to get dementia than their exercising peers.

This study came out of Framingham MA and is part of the epidemiologic study that has followed people in the town since 1948 for heart disease and cognitive health. This is the largest and longest study of its kind – very impressive and you need to pay attention to the researchers’ conclusions.

We know that even 80 year olds who start and exercise program for the first time will see increased strength, muscle mass and heart health. And now there is evidence that exercise into your 80’s will prevent the development of Alzheimer’s disease (or Old Timers disease as my patients call it) – a decline we all fear.

So remember, you have the power to control how you live, how you die and how well you remember the trip. Your brain needs regular exercise as much as your heart. You can prevent heart disease, high blood pressure, diabetes, and osteoporosis, and limit the pain of arthritis with the right exercise program. My book, GET MOVING! Live Better, Live Longer outlines programs designed specifically to fight these killers. And now you know as you take charge of your health and wellness that you will be able to remember the wonderful life you have created. So, get up off the couch and GET MOVING! for your heart and for your head.