For "FORWARD-THINKING BABY BOOMERS"
Aging is one thing, but losing your health is another.
Aging can bring issues such as heart disease, diabetes, high blood pressure, high cholesterol, cancer, emotional stress, being overweight, or Alzheimer’s.
Dealing with things like this is bad enough, but…
“The worst thing about losing your health is losing your ability to take care of yourself and feeling helpless, losing your dignity, losing control of your life, and placing the burden of taking care of you on your loved ones.”
The burden placed on your loved ones can and will range from guilt, sacrifice, worry, and resentment.
Too many people have too many stories of going through these negative ranges of emotions.
Here is a small sample of what caregivers have to say…
“Now at my age, I can't do any of that because I am getting their groceries, taking them to appointments, running errands, plus I am still employed.”
“I just feel so resentful that my life has changed so much and I am no longer free to come and go as I please without having to arrange everything around here.”
Having your loved ones watch you suffer, watch you lose your dignity, or worse yet, putting them in the gut-wrenching, guilt-ridden position of having to decide to have to put you in a nursing home is surely not what you signed up for when you became a parent.
For the past few years, I’ve spent almost 2,000 hours researching and studying chronic disease, nutrition, and lifestyle.
Why would I spend so much time doing this?
At my annual medical check-up, my doctor discovered an abnormality in my EKG and referred me to a cardiologist.
When I visited the cardiologist, he informed me that my cholesterol was too high (225) and I was overweight at 207 pounds and suggested I take a pill for my cholesterol.
I intuitively knew that the pill was out of the question and though I knew I should be eating better I didn’t do anything until about a year later when I watched a health documentary that not only blew me away but it also angered me.
What I found was, some doctors were reversing heart-related diseases, diabetes, and many more chronic diseases for their patients.
In many cases, these doctors were not only curing their patients, they were reducing or getting them off their medications.
They were doing it with diet and lifestyle changes that mimicked populations in the world that not only lived the longest but don't have the diseases that many other people from around the world suffer from.
Why wasn’t I told about this?
I made up my mind to find out as much as I could about this newly-found way to getting healthy. The more I learned the more I was convinced this was the way to go – the proof was in the pudding…
My cholesterol went from 225 down to 145 and on top of that I lost 44 pounds
I didn't get better with medications, I got better at eating the right food.
I am now a Certified Food Over Medicine Instructor and have completed the Certification for the Weight Loss Course from Wellness Forum Health under Dr. Pam Popper.
Now I want to help baby boomers…
Live a life that's meant to be enjoyed and have the health, body, and mind to do all the things you want to do with the people you love
I want to help you become and stay INDEPENDENT, ENERGETIC, and STRESS-FREE so you never have to be a burden to those you love.
Too many people that I know, struggle with their fitness and health.
They are either overweight, have high blood pressure, high cholesterol, Type 2 diabetes, and many other issues.
They go to their doctors, try diet after diet and research the internet for answers.
No matter how hard they try, they seem to be spinning their wheels and getting nowhere, never getting better.
After all of this fails to help them, they throw up their hands and give up and blame it on old age.
Do you want to know why nothing helps?
The answers they get are a lot of bullshit.
4.5 billion prescriptions were filled in the US in 2016 and medical procedures increase year after year, yet our health is still not improving.
In the US alone…
These are the very conditions that can make you old and lose your independence and keep you from enjoying life to the fullest.
It doesn't have to be this way.
2) Bad Advice
3) Old Beliefs
4) Poor Habits
Your beliefs are created by misinformation and bad advice which in turn create bad habits.
SET ASIDE YOUR OLD BELIEFS AND OPEN YOUR MIND TO NEW IDEAS.
"Minds are like parachutes, they only work when they are open." - Anonymous
When it comes to health and wellness, there’s no shortage of misinformation, myths, and wives’ tales that could be holding you back.
There are a lot of half-baked myths that you’ve grown up believing.
Do you remember being told…
While these tales are now laughable and harmless, there are so many other things we are told about health that is wrong or misleading, that cripple your efforts to be healthy.
Only a kid would fall for this but there are a lot of myths that are believed by adults as well.
Below are some of the most common myths and misconceptions that you are led to believe.
OLIVE OIL IS GOOD FOR YOUR HEALTH
Olive oil is marketed to us as a healthy fat (monounsaturated plant oil) that can reduce cholesterol and is better for your heart.
The truth is, it can lower cholesterol but does not reduce your risk of a cardiac event.
Study after study of people who had a compromised cardiovascular system showed no difference in risk of stroke or death whether they consumed saturated fat or unsaturated fat.
Did you know if you add just 3 tbsp a day of olive oil to your diet you can gain 37 pounds in a year?
Oil is liquid fat – it has 120 calories and 4 grams of fat in one tablespoon.
“The fat you eat is the fat you wear” …Dr. John McDougall
Too much fat in your diet can damage your arteries and contribute to blockages.
ALL oils are a poor choice when it comes to weight loss and wellness, especially if you already suffer from cardiovascular problems, high blood pressure or Type 2 diabetes.
They all cause damage to your arteries causing blockages that impede blood flow.
The smart doctors who are curing heart disease and Type 2 diabetes eliminate ALL oils from their patient’s diet
MILK DOES A BODY GOOD
Dairy products contain IGF-1 (Insulin-like growth factors) that are linked to…
Grown cows don’t even drink milk!
Milk is for their calves to grow from 90 pounds to 600 pounds in a year
Did you ever wonder why humans are the only species on earth that drink the milk of another mammal?
SUGAR AND CARBS CAUSE DIABETES
Fat in the diet is the biggest contributor to developing type 2 diabetes.
Excess fat can be stored in the cells, making them more insulin resistant
Fat is more calorie-dense and contributes more to weight gain, a leading risk factor for type-2 diabetes
Type 1 diabetes is a condition where your body doesn't produce insulin that is needed to transport glucose (sugar) into the muscle tissues.
Type 2 diabetes is a situation where your body produces insulin but glucose is not absorbed into the muscle tissue.
This is called insulin resistance.
A good analogy is a lock and key.
The key opens the lock to allow entry. Insulin is the key that opens the cells to allow glucose to enter.
If you put gum in a lock, the key cannot open the lock.
Fat acts the same way - it blocks the insulin and it now cannot open the cells to allow the entry of glucose.
The primary cause of insulin resistance is too much fat in your diet
These are just a few samples of misinformation we’ve grown to believe.
Don’t believe everything you see in the news, do your own research!
Trying to figure out what is healthy and what is not can be very confusing.
A lot of people who say they eat healthily are still either overweight or have health problems and blame it on their genes.
While genes are a factor, they are a smaller factor than we realize.
The fact is, these same people have a lot of misconceptions about food and nutrition.
One example is protein.
You are being bombarded with advertising and packaging, highlighting the word “PROTEIN” and how you need to get more of it.
And because of this, the majority of people are concerned about getting enough protein.
The truth is, people who are eating a standard diet are most likely getting twice the amount of protein they actually need.
Too much protein is associated with…
If you are eating enough calories, you are getting enough protein.
Another example is the subject of carbohydrates.
Carbohydrates are demonized by some health advocates and they are right to a certain degree.
But it all depends on carbohydrate quality.
The types of carbohydrates that cause these problems are refined carbs, in the form of sugar and white flour that is contained in white bread, cereals, pastries, crackers, and cookies.
Good carbohydrates such as potatoes, corn, rice, whole grains, fruits, and vegetables are proven to reduce unwanted weight and promote optimal health.
MAKE IT A PRIORITY TO EDUCATE YOURSELF WITH EVIDENCE-BASED INFORMATION.
Do you ever wonder why one day the experts say butter is ok and then they turn around and tell you it’s no good?
It’s so confusing!
This is why you have to take the bull by the horns and do your homework to cut through the B.S.
A good start is with the concept of Food Over Medicine.
Doctors all over the world are getting great results, reversing cardiovascular disease, type 2 diabetes, obesity, and many more chronic health problems while reducing or eliminating medications.
Did you know there are populations in certain parts of the world where heart disease, Type 2 diabetes, and obesity are virtually non-existent?
What’s more, people with heart disease, type 2 diabetes, and obesity are not only reversing these conditions, they are getting off their medications!
What do these people have in common?
LEARN HOW TO EAT FOR MAXIMUM HEALTH.
There are three key principles for healthy eating.
PRINCIPLE # 1:
Reduce the amount of fat in your diet.
Too much fat ( as pictured on right) is responsible for high blood pressure, heart attacks, stroke, type 2 diabetes, and weight gain.
Aim for 10% - 15% of your total calories.
PRINCIPLE # 2:
Eat more fiber.
Fiber has many benefits, such as;
Strive for 40 – 50 grams of fiber per day.
Get familiar with calorie density.
Calorie density is defined as the number of calories in a given weight of food.
For example, 3 ounces of hamburger has 216 calories while 3 ounces of potatoes contains 59 calories.
Your goal is to eat lower calorie-dense foods.
When you eat like this, you’ll feel satisfied with fewer calories.
LEARN HOW TO READ FOOD LABELS
Do you buy food based on what the front of the package says?
If so, you should know that these nutritional claims are meaningless.
"The claims on the front of the package are just marketing buzzwords to make you think you are getting something healthier just to trick you into buying their product."
The true nutritional value is found only in the actual food label.
The things you should look at that can be the difference in your health on the food label are serving size, calories, fat, fiber, sodium and cholesterol.
Read the ingredients – It’s no secret that highly processed foods lead to poor health.
The sign of a processed food is the ingredient list.
The longer the list - the more processed the food.
Do you see the difference?
The best foods are whole foods or the closest you can come to whole food.
Choose foods that have the shortest list of ingredients.
EXERCISE FOR FUNCTIONAL FITNESS
Without movement, your body will be like a rusty, old iron gate.
The less you use it, the harder it is to move.
On the other hand, the more it’s moved, the easier it is to use.
Loss of muscle mass and bone mineral density is a natural result of aging, and is a recipe for falls, fractures, and head injuries, especially if you are less active.
"According to the CDC, over 800,000 patients a year are hospitalized because of a fall injury."
This is why it’s so important to exercise.
While there’s no shortage of activities you can do…
…running, jogging, walking, hiking, biking, bodyweight exercises, weight training, martial arts, and all kinds of sports.
You should look into a program that offers a balanced approach because doing the same thing over and over again that favors only one part of your body have a tendency to cause injuries and nerve pain.
LEARN HOW TO RELIEVE STRESS
Stress can rob you of your ability to live the life you want to live, but above all, cheat yourself of your ability to express your love.
Stress is created by feelings of grief, fear, and dread over certain situations.
Not only do they affect you emotionally, but they also have a physical influence.
For example, your heart beats faster and harder, your muscles tense or your head pounds.
A typical reaction to these feelings is wishing they would just go away.
Do you notice the harder you try to make them go away, the more they appear?
"Running away from your problems is a race you can't win" - Anonymous
You need to know that feeling of grief, fear, and dread over our situations can’t be avoided but it’s also important to know that these feelings are only temporary.
But only temporary if you allow them to be.
It takes courage to face and be in touch with your feelings.
One way of doing this is the practice of mindful meditation.
An example of mindful meditation is placing your attention on your breath and/or body sensations and thoughts without forming judgements or opinions.
It’s about putting yourself in the present moment instead of dwelling on the past or worrying about the future.
Practicing this daily is the path to contentment and inner peace.
Another good way to relieve stress is a daily exercise
Exercise is not only good for physical health but many studies show it can lead to better mental health.
One such study revealed that exercise was comparable to antidepressants in reducing depression.
Practicing these habits is a good start for progressing your ability to cope with feelings of unhappiness, worry, anxiety, and worry.
It’s important to remember…
… we’re all a work in progress.
Changing your current lifestyle and habits is not always easy, especially when it comes to food and dieting.
Feeling good about food goes all the way back to your childhood…
…Remember the good old days when you were rewarded with food when you did something good or when you were bribed with treats?
What about visits to your grandparents or favorite relatives that always included a special treat such as cookies, ice cream, candy, or cake as a way of showing their love for you?
Then, there are memories of good times in your life such as holidays and celebrations where food is the centerpiece.
That’s tough competition for your new habits and willpower has nothing to do with it.
So, before you start feeling bad about not having enough willpower, memorize the following…
…WILLPOWER IS OVER-RATED!
Commit this to your memory.
Willpower is not only over-rated, it’s downright exhausting.
Because willpower can’t over-ride strong emotions when it comes to eating.
It’s like trying to drive your car with one foot on the brake and the other on the accelerator.
Willpower is not going to help you make the necessary changes you need to reach your goal.
What IS going to help you is when you’ve reached that “turning point” in your life where you’ve seriously, made up your mind that enough is enough.
The turning point comes as a result of something that moves you emotionally and makes an indelible mark within you and becomes your “reason why.”
“Your reason why” is your strong desire or purpose for reaching a goal.
Another term for this intrinsic motivation.
It could be the fear of becoming sick, disabled, losing your independence, ending up in a nursing home, and missing out on important events for the people in your life.
You could be disgusted, embarrassed, or sick and tired of how you look and feel.
Maybe you were inspired by someone.
The likely reason you took the time to read this article is that you have a strong desire to be independent so you won’t end up being a burden to your children or to someone you love and care about.
Whatever your motivation, this is going to be what helps you to overcome your old habits.
A 40-year meta-analysis of 212,468 people indicated intrinsic motivation is a medium to strong predictor of performance.
(Cerasoli, Christopher P.Nicklin, Jessica M.Ford, Michael T. Psychological Bulletin, Vol 140(4), Jul 2014, 980-1008)
Once you decide to change your habits you are going to feel motivated to stay on track.
However, there are going to be some times where you are going to be tempted to go back to your old ways because of the strong emotional attachment you had to your old habits.
This is where you have to remind yourself of your reason why.
Get 10 pieces of paper or 10 index cards and write down the “Reason Why” you are making your lifestyle change in big, bold letters.
Call these “Your Reason Why Cards” – they will come in handy.
Put them wherever you feel you will be tempted, such as the refrigerator, pantry, pocketbook, wallet, or even your car.
In addition to leveraging your “reason why”, you’ll need to find ways to replace your bad habits.
According to Dr. Doug Lisle, author of The Pleasure Trap, “People can be taught to change these habits and replace them with new ones.”
Is there something else you can do to make yourself feel better?
The next time you feel the urge to eat something that you know will sabotage your goal…
…Try any or all of these 8 new habits:
Here’s a good question to ask yourself when you’re tempted;
“Is what I’m about to do going to give me the result that I want?”
There are going to be times when you feel you are all alone in your new lifestyle change, but know this…
…You are not alone - many other people are in the same boat as you.
Try to surround yourself with encouraging friends or a group who share your values, who will be more than willing to support your efforts.
Once you are clear on your desire, you will be well on your way to reaching your goal.
WHY POWER over WILLPOWER!
What is your reason why?
If you’ve gotten this far in this guide, you are light years ahead of most baby boomers.
You are on the right path to a >>>>>>>>>>>>
All you have to do is follow the steps.
These are the same steps that allowed me to lower my cholesterol 75 points (no medications) and lose 44 pounds and also helped thousands of other baby boomer-aged people enjoy a vibrant, healthy, (medication-free), fit and independent life
Not only do I feel better than ever, but I can also keep up or do better than people half my age.
All it takes is your desire.
This is your formula for becoming INDEPENDENT so you can live life on your own terms and never worry about being a burden to those you love
Get started now!
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