Being Healthy
Being and staying healthy is not easy. It takes work and planning. Many years ago, my brother, Daniel, introduced me to a book that actually makes staying healthy a little easier: Bill Phillips’ book called Body for Life . What I have always liked about this book is its simplicity. I have read it many times over the years, and I am happy to share some of the core concepts with you here.
The Body for Life Program, by Bill Phillips (Please Google it.)
• Most of all, DRINK A LOT OF WATER , at least 8 small bottles a day. If you’re not going to the bathroom often, you’re not drinking enough water. • Last, but not least: THROW IT ALL OUT THE WINDOW 1 DAY A WEEK AND EAT WHATEVER YOU WANT . Bill Phillips talks about this in his book. It’s good to eat all those snacks for 1 day a week the way you used to and have the feeling of satisfaction. This keeps you on track during the week and gives you something to look forward to. As far as exercise, Bill’s book has a huge focus on that, too. He recommends a lot of exercise. My suggestion is to start with the diet portion of the book. Then, when you are ready, begin the exercise portion as best you can. For the record, I attempt to follow it every week, but I do sometimes fall short when time is limited. Bill recommends exercising 6 days a week, which many people may simply not have time for, especially initially. Try 3-4 days a week, or at least 2. Bill recommends alternating weight training and cardio. Most of his program is available on the internet, and you can simply Google Body for Life . I highly recommend the book. There is no shortage of diet and exercise books out there. The trick is to keep it simple and find something that works for you. The Body for Life program works for me because it’s simple to follow. I find foods on Bill’s list that I like to eat and focus on buying them. It’s easier to maintain. I actually met Bill Phillips last year at a seminar. He is still in terrific shape after all these years, and his genuine goal for the audience was for all of us to simply eat, be healthy, and live long lives. We all want that. His process is a great place to start. Thanks, Bill.
First, please consider purchasing this book yourself for a more detailed explanation, but these are some of the core concepts. • Keep a food log. Generate in advance a written plan of what you are going to eat and when you are going to work out this week. If you fail to plan, you plan to fail. When you look at it at the end of the day and the end of the week, the accomplishment feels good. • Eat 6 SMALL meals a day, 2-3 hours apart. If you can’t eat a meal, eat a health bar that has carbs and protein, or drink a smoothie or health drink. Your goal is to keep your digestive tract moving continuously all day. Not stopping and restarting it. • Balance each meal with 1 carb and 1 protein. Twice a day, add healthy fats and vegetables. For example, eat 1 chicken breast, 1 yam, and some broccoli. • Your portions should be no larger than the size of your fist. Eat only 1 chicken breast, not 2, for example. • Stop eating BEFORE you get full. Your body doesn’t register that you are full until it’s too late. Then, you are overfull. • Fill your cupboard with ONLY items that are on the “authorized list.” If you have something in your cupboard that is not on the list, give it away to a friend. Get rid of it. (This is one of my favorite tips. If you don’t bring unhealthy foods into your house, you won’t eat them.) • Here are some of the unauthorized items that you should not bring into the house: white bread, white pasta, super-processed foods (If you don’t understand an ingredient, don’t buy it.), high-fat foods, super- refined carbs, soda, sugary desserts, etc. • Shop as much as you possibly can in the fruit and vegetable aisle. Find things from produce you like to snack on. • Note: You do not have to purchase the supplements. The program can easily work from buying food in a grocery store.
–Noah Katz
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