Clean Up Your Act!

We’re in the last week of Habit #4. Did you add any superfoods to your daily nutrition?

I’ve been thinking about the eating habits of people I encounter every day. And although everyone is different, I think I can break people’s eating habits down into 2 main profiles:

  1. Those who eat clean; and
  2. Those who don’t.


There is an abundance of data about the importance of eating a well-balanced diet consisting of whole foods. Whole foods meaning food that is as close to its natural state as possible.

This also means avoiding processed foods as much as possible. Every time food is touched (processed), the nutrient value declines. And the calorie content, unhealthy fat,  and sugar usually rises.

I would add a few other things to the “Avoid List” including fast food, anything fried, most appetizers, baked goods, candy… You should also minimize your sugar, salt, and white flour product intake as part of your healthy regimen. For my full list, click here.


Let me ask you a serious question.

If the next car you bought cost $1,000,000.00, would you hesitate for a second to give it the best gas? Or make sure to perform routine maintenance and hire the best mechanic?

You’re thinking “that sounds ridiculous!”. Which part?

I’ll agree that you can’t put a price tag on your life – that is ridiculous! But the feeding and maintenance is spot on. The only real difference is that if you neglected your car, you could always buy another one. But what’s your recourse for neglecting your body?

Think about it.

Here’s what I don’t understand. With all of this information and proof, why do so many people continue to make bad food choices?

Still not convinced? The numbers don’t lie. Two-thirds of Americans are overweight. Just look around.

I understand that eating clean is NOT EASY. But it’s ESSENTIAL to your good health and longevity.

And avoiding good nutrition (not eating clean) leads to far too many problems. Like obesity, diabetes, heart disease, and stroke just to name a few. I don’t know about you, but I will do anything and everything possible to avoid these life altering diseases. Which eventually become life ending.


And they’re so preventable! In fact, it’s also been proven that you can reverse the negative effects of these preventable diseases by eating better and exercising. Like feeding your expensive sports car “high test” fuel and performing routine maintenance.

So WTF???

It’s so infuriating to see so many people neglecting themselves. And for what besides a heavy price?

Why wait for a medical emergency? STOP making excuses! And STOP putting other people’s priorities ahead of your own.

I know what you’re saying. “I’m too busy and don’t have enough time.” But that describes everyone! You don’t know where to start? Did you ever hear of the Internet? Too overwhelming? Then hire a professional. Even if only for a few sessions. You’re worth it! Aren’t you?

I have a theory.

Eating “dirty” is more prevalent (and popular) today than eating “clean” because of but not limited to the following:

  • Laziness. It’s just easier.
  • Lack of discipline.
  • Convenience.
  • Ignorance.
  • “Instant” gratification feels better than its counterpart – “delayed”.
  • It’s more pleasurable to do what’s fun and easy in the present than what’s necessary and perhaps more difficult for the future.
  • Martyr syndrome.
  • Too busy looking for the next “quick fix”.

As far as I’m concerned, these are all unacceptable excuses.


You have a choice. And if you can’t figure it out, then seek help from someone who has. That can help YOU make better choices.

No quick fixes either. Commit to building your healthy habits one meal at a time, but for the long term. And before you know it, you’ll see results. Which will help to motivate your new healthy lifestyle.

I like how Darren Hardy put it in his best-selling book The Compound Effect. On page 59 he writes: “If you took a bite of a Big Mac and immediately fell to the ground clutching your chest from a heart attack, you might not go back for that second bite. If your next puff of a cigarette instantly mutated your face into that of a weathered eight-five-year-old, chances are you’d pass on that too. If you failed to make that tenth call today and were immediately fired and bankrupted, suddenly picking up the phone would be a no-brainer. And, if that first forkful of cake instantly put fifty pounds on your frame, saying ‘no thank you’ to dessert would be the true piece of cake.”

Great words of wisdom. If you haven’t picked up your copy of The Compound Effect, I highly recommend it! Get it here.

I’d like to wrap up by sharing a great article. It’s packed with 10 healthy eating tips that resonate with my philosophy. I hope you enjoy.

Next week we start Habit #5. The weather is getting nicer and I think you’re gonna like this one. In the meantime, start eating healthy for cryin’ out loud!

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about with your friends, family and social circles.

How Many of These Do You Eat?

I hope you are focusing on Habit #4 this month, eating clean. It’s one of the pillars of longevity. And it’s so fundamental to taking complete control of your overall health & wellness.


Before continuing, let’s recap WHAT we are doing with these habits and WHY we’re doing it.

I have dedicated the first 6 months of the year to 6 healthy habits. Habits that I believe to be important and necessary for living a longer, more fulfilling life. Little things that will have a significant, positive impact on improving your health & wellness.

Although we started in January, which is a time when everyone is thinking and talking about making changes with resolutions and goals, this is something you can start at any time – like NOW! You can link back to the first post of the year by clicking here.

You may be asking “Why are we taking it so slow?”. Here’s why.

Habits take time to develop or change. This includes reinforcing the good ones you want to build or maintain. Along with the bad ones you want to eliminate.

There’s no quick fix. Good habits require focus, discipline, determination, and a strong desire. They also require time.


Think about a good habit that’s part of your routine. Something you do every day for example. Well what happens if you go on vacation for a week, or break your normal routine in some way? If you’re not focused on that habit, you may find that after only a few days, your habit has been “forgotten”. Can you relate?

A similar thing can occur when life happens. Where you’re dealing with personal and professional priorities. If you don’t prioritize “yourself”, you may find that you’re busy chasing other people’s priorities. With little to no time (or energy) to tackle your own.

Before you know it, 1 year (or 5 or 10 years) has gone by. And worse. You may even find that you’re out of shape and overweight, wondering “How did this happen?”.

I am trying to help prevent this from happening to you. Or if it already has, help you turn it around by building a few key behaviors that will make a lasting impact.

By the way, I realize that you may have some current habits that will be difficult to break. And that some of these new habits may be difficult for you to make. You may also not like what I have to say. Like to stop eating fast food, fried foods, and high calorie/low nutrient processed foods. Or to drink more water, eat more fruits & veggies, and exercise.

So I guess it all depends on how intense your desire to get healthy is. AKA: your WHY and the price you’re willing to pay.

This week I want to talk about superfoods.


Superfoods are typically nutrient-dense, containing high levels of essential vitamins and minerals. And it’s far better to get your vitamins directly from food than from supplements.

Superfoods are also usually rich sources of antioxidants. Which means they protect our bodies from cell damage and help to prevent disease. They’re also high in fiber. Which is helpful for lowering blood cholesterol, maintaining a healthy weight, and lowering your risk of diabetes and heart disease.

There are quite a few documented “superfoods”. You’ve probably seen plenty of lists. So I will spare you from yet another list of the Top “X” superfoods, including obscure ones like Goji berries and hemp seeds. And instead, I will “list out” some of my favorites, with links to a few lists that provide a brief overview of each along with their respective benefits. Like:

  • Broccoli (and other dark, leafy greens including kale and spinach)
  • Berries (blueberries, blackberries, raspberries, strawberries – and sure, Goji berries)
  • Walnuts (including almonds, and other nuts and seeds)
  • Fish (especially those high in Omega 3 fatty acids like salmon and tuna)
  • Poultry
  • Olive Oil
  • Fruit (including apples, bananas, avocados, kiwi, cantaloupe…)
  • Whole Grains (oatmeal, quinoa, brown rice, whole wheat…)
  • Beans (including lentils, black, white, kidney…)
  • Wine 😉 (in moderation of course)

Here are a few articles I found to be informative and helpful. As I’ve said over and over, I am not into specific diets. But I found the Consumer Reports article interesting despite the reference to the MIND diet. I’ve provided the links below:

How many superfoods are part of your daily nutrition plan? The more the better. Let’s try to add a few this week as part of our new eating clean habit.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about with your friends, family and social circles.

Have It Your Way

Remember that slogan from 30 years ago? No, I’m not suggesting that you go to Burger King. That would be a ridiculous recommendation.


But it’s relevant with today’s advice. So hang with me for a minute.

In today’s fast-paced society, eating in restaurants has become a regular occurrence. Especially when you consider the potential of at least 3 meals a day, and the amount of hours most people work. The odds that you will eat out at least a few times a week are very high.

Which can become a BIG problem. One that slowly compounds over time if you’re not careful. The statistics don’t lie.

I often find it astonishing to see the food choices that people make. Grown people… Adults…

Things like mac ‘n cheese (I thought that was for kids), nachos, fried mozzarella, quesadillas, bacon cheeseburger with fries, wings, a rack of ribs, and on and on. Not sure if it’s due to a lack of knowledge, laziness, or simply neglect. I try not to be judgmental, but it’s worrisome.

Add a couple drinks to the mix and you’re over 2,500 calories – for ONE MEAL. Not to mention the high amount of unhealthy, artery clogging saturated fat. What if this happens 3 times a week?

overweight man trying on clothing

You better loosen that belt, then rethink your strategy.

And the restaurants aren’t helping. I mean, if you look at the menu choices, you could make the argument that it’s not your fault. But unfortunately, I can’t accept that logic. Eating clean is YOUR responsibility. You’ve got to be more vigilant!

And that’s what we’re going to cover in this post.

If you are trying lose weight, you would be best served to completely avoid restaurants as much as possible. Whaaaat???


When you cook at home, you know exactly what you are including. And you can scale back (like on salt for example). Or you can substitute a healthier ingredient if desired (like olive oil instead of butter).

Full disclosure: I’m not a cook and realize that you may disagree with my logic. I’m just looking for ways to eat healthier.

I like when restaurants show the calorie count of each item. I don’t necessarily trust the amounts, but it’s a point of reference and better than no info at all. At the very least, it can help you make an informed decision about your food selection. Like what NOT to order.

Let’s look at some “common” examples. WARNING: These are real.


The recommended “average” daily calorie requirements for adults is 2,000 to 2,500. Actual amounts are based on your gender, age, and activity level. Daily sodium intake according to the FDA is no more than 2,300 milligrams (mg), which is equivalent to one teaspoon.

Here are some suggestions:

  1. Eat a little something before you go out – to dinner, to a party, or to a function where food will be served. Like a handful of nuts, an apple or other fruit, an avocado or some raw veggies. This way you won’t be ravenous when you arrive, which can lead to some bad food choices. And you’ll eat less because you’re not as hungry. Do this especially if you’re planning to have a cocktail or two.
  2. Definitely skip the appetizers. You will have enough food between your entrée and a salad. And you don’t need the extra calories and unhealthy fat (as most of these apps are fried or greasy).
  3. Say no to the bread. If you had a snack beforehand to tide you over, ask them to “not” bring it over. It will only tempt you, so make it easier on yourself by avoiding it.
  4. Get your salad dressing on the side, and use it “sparingly” to save on calories.
  5. Eat a little less than you normally would at home since the calories and sodium are higher. Save the rest for tomorrow. And you’ll save calories and money.
  6. Have it your way; healthy of course. Ask to have something special prepared. Most restaurants will do it if you ask. For example, ask for grilled chicken or fish without any heavy sauces or creams. With a side of steamed veggies. And a sweet or baked potato, or brown rice. Even if they charge you a little more (which they probably won’t), it’s well worth it. After all, we are talking about you and your health.
  7. When a dish comes with fries, ask for an “alternative”. Like salad, fresh fruit, a baked potato, steamed veggies…
  8. Avoid dessert. Except for special occasions. For the same reasons as skipping the apps.
  9. Strive for 95. Percent that is. Nobody’s perfect. And every situation is different. So try to make the best possible choice given the situation you’re in. And enjoy it!

What do ‘ya think, can you do it?

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about with your friends, family and social circles.

Today Is World Health Day!

This year’s theme for World Health Day is diabetes.


Diabetes is a devastating disease. Click here to learn more.

Left untreated, diabetes can cause:

  • Heart disease
  • Blindness
  • Stroke
  • Nerve damage (which can result in amputations)
  • Neuropathy
  • Kidney failure
  • High blood pressure
  • Foot problems
  • Dental problems
  • Peripheral artery disease
  • Death

The two major contributors to type 2 diabetes are lifestyle and genetics. Unfortunately we have no say about the genes we’re born with. But we do have complete control over the foods we eat and the exercise we fit into our lives.

Being over-weight or obese is usually caused by poor nutrition and inactivity. Which in my book makes it SO PREVENTABLE!

So I am asking you to give your health & wellness serious consideration. If not for you, for your family and friends. Or someone that depends on you.

Decide on ONE thing you can do to help yourself or someone else. Need help? Go here. And pass it on… A life depends on it!

Apple A Day…

You know the saying. “An apple a day keeps the doctor away”.


And as Jim Rohn used to put it so eloquently.

“What if they’re right?”

Did you start one of the clean eating habits? I hope so.

Thinking about it is important because a little planning is needed. But this stuff requires you to take action. And not just once. You’ve gotta make it a habit! A conscious choice. Every day.

In this post, we’ll continue to reinforce our eating clean habit by adding another very simple step.

You guessed it! We’re going to start eating an apple a day.

The first thing you will need to do is go to your local farmer’s market or grocery store and buy 7 apples for the week. Pick the kind you like, or get a variety. And then start eating.

One apple, every day.

I have found that this one, simple habit goes a long way to keeping my stomach and digestion in great shape. And apples are good for you, so what’s not to like?

But what if you don’t like apples? You could:

  1. Try different types. There are over 20 varieties to choose from.
  2. Try something else like pears, quinces, or plums.
  3. Give apples another try. Our tastes change over time.
  4. No, sorry but candy apples are not on the list.

I get an extra bang for my health by slicing the apple and sprinkling cinnamon on it. Then grab a heaping tablespoon of peanut butter for protein and healthy fat. And look, you’ve just prepared a delicious snack. If you’re on the go, throw it in a zip lock bag for later.

If you use a sharp, non-serrated knife, the apple won’t turn brown.

I’m not going to tell you that you should buy organic. That’s a personal decision. I prefer non-organic red delicious, and just scrub the hell out of them with soap and water since you’re eating the skin where any pesticide residue may exist.


Here are a few interesting things I found out about apples.

  1. Apples are part of the rose family (Rosaceae). Who would’ve thought? Learn more at the Wikipedia.
  2. There were more references to Apple the technology company than the fruit.
  3. Apples provide a wealth of benefits to keep the doctor away. Check out this site.

And if you don’t have time to go to the store, makes house calls. Choose from a wide variety and get ‘em shipped right to your door. Just what the doctor ordered!

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

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