Eat till you are no longer hungry, not till you are full!

When studying cultures that have successfully achieved longer than average lifespans, diet plays an obvious and important role. The first lesson we can learn is that trying to diet NEVER works!! What does work is having a better understanding of how to eat.

The lesson to learn is this: The successful cultures are able to reduce their caloric intake by 20% by simply eating until they are 80% full.

This simple, yet powerful restriction results in caloric reduction, the same essential goal of most traditional diets. The difference is this form of restriction doesn’t require any uncomfortable changes in food choices and is therefore far more successful.

Scientists have studied the benefits of caloric restriction.

-Reduced cellular damage from free radicals.
-Weight loss
-Lowered blood pressure and cholesterol
-Reduced heart disease

So how do we reduce our caloric intake without creating additional inconveniences? The strategies are remarkably simple and therefore achievable. Here are some tips:

1. Use Smaller Vessels-Discard the large dinner plates and big glasses for smaller plates and tall, narrow glasses. You are likely to eat significantly less.

2. Eat Early-Accross the board, cultures of who eat their biggest meals earlier in the day live longer than culture who pack it on towards the end of the day.

3. Eat More Slowly- Eating faster usually results in eating more. Slowing down allows time to sense and react to cues telling us we are no longer hungry.

4. Use Your Bathroom Scale- Weighing yourself on a daily basis is one of the most surefire ways to reduce your weight and keep it off.

5. Make Food Look Bigger-People who ate a quarter pounder topped with lettuce, tomatoes and onions felt as full as people who ate the half pound burger, but they ingested significantly fewer calories.

6. Focus on food and Have a Seat-When its time to eat…EAT! Stop working on the computer, texting, eating on the run, etc. When you sit to eat you consume less, eat more slowly, and feel more nourished.

I have noticed an interesting evolution in my practice. When I was in my 20′s the vast majority of my patients were similar in age, and therefore had questions commonly found in the 25-38 year old crowd. Questions like, “How do I get a six-pack?” used to dominate the discussion.

Now in my 40′s, the tones of vanity have given way to cries for survival!

“Why is this happening to my body?”
“Will I ever be able to do that again?”
“Why is it taking me so long to heal?”

And my personal favorite, “Do you have any secrets for living longer?”

Well luckily, I do advice in the area of longevity, but I have to warn you, be careful for what you wish for, because when pressed on the subject, most honest people are able to admit, its not living longer that we most desire, its living more quality years.

So before I dive into the first lesson for longevity a few Rules We Must All Agree On:

1. Anti Aging is QUACKERY! I will tell you that real scientists agree that they cannot do such a thing, so anyone making those claims is a con artist and a charlatan.
2. Our Goal is more quality years NOT more total years.
3. Longevity is more than just your physical being, it is the health of your mind and spirit.
4. I am not sharing any Rules or hidden secrets, I am sharing lessons learned from the most successful cultures on this planet. Cultures that seem to have fooled the clock, or the science books, about the concept of living a long and happy life. Many of these lessons were taken from studies done in the book “The Blue Zones.”

Without further delay:

RULE NUMBER ONE: Move Naturally

Considering I just completed a marathon, this first rule may surprise you. The research suggests that longevity isn’t about running marathons and triathlons, and it isn’t about being the weekend warrior. Worse still, it isn’t about the 90 day P90x or Insanity workouts, its about making regular, low-itensity physical activity, part of a daily routine. Cultures that spent their lives gardening, or working as shepherds; doing daily yoga or taking regular nature walks, did the best.

Remembering that “LIFE” is the marathon, so don’t approach it as a sprint. All of the longevity cultures studied incorporated some form of regular, low-intensity activity that satisfies each of the following:

-A large emphasis on core strength at least twice a week,
-Daily balance exercises
-Aerobic exercise 5 times a week.

STRATEGIES TO INCORPORATING LESSON ONE

1. Inconvenience Yourself-Use the stairs not the elevator, get up to change the channel, get rid of the electric can opener/snow blower/garage opener.
2. Have Fun. Keep Moving.-Rather than exercising for exercise sake, make your lifestyle active. Take walk breaks instead of coffee breaks, don’t join a gym if you hate it, do things that keep you active that you enjoy.
3. Walk.- Its easier on the joints, always accessible and invites company.
4. Make a Date.-Getting out and about can be more fun with other people. Knowing someone else is counting on you will motivate you to keep at it.
5. Plant a Garden.-Working a garden requires frequent, low-intensity, full Range of Motion activity, and you have the benefit of fresh vegetables!
6. Enroll in a yoga class.-Just be sure to practice it 2 times a week.

Here are five common fitness barriers, along with some tips for making them disappear.

Barrier #1: Too Busy
It’s unlikely that you’re too busy to exercise. You probably just need to use a little creativity to get the most out of your time.

Get up 30 minutes earlier. If your days are packed and the evening hours are just as hectic, get up 30 minutes earlier twice a week to exercise. Once you’ve adjusted to early-morning workouts, you can add another day or two to the routine.

Rethink your weekend rituals. Your Saturday matinee could be reborn as a Saturday bike ride, a trip to the pool or a hike.

Squeeze in a few 10-minute walks throughout the day. If you don’t have time for a full workout, don’t sweat it. Shorter spurts of exercise spaced throughout the day offer benefits as well.

Park in the back row of the parking lot. Or park a few blocks away — and then walk quickly to your destination.

Barrier #2: Boredom
It’s natural to grow weary with a repetitive workout, especially when you’re going it alone. But exercise doesn’t have to be boring.

Exercise with a partner. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.

Vary the routine. Rotate among several activities — such as swimming, walking and cycling — to make things more interesting.

Check out sports leagues or exercise classes. You’ll learn new skills while getting a great workout.

Barrier #3: Fear
If you’re nervous about injuring yourself, try the following techniques.

Try an exercise class for beginners. Focus on the basics, and don’t worry about the hard stuff.

Consider working with a personal trainer. Get a customized fitness tutorial from a certified expert who can monitor your movements and point you in the right direction.

Keep the exercise simple. Start with a simple walking program. As you become more confident in your abilities, add new activities to your routine.

Barrier #4: Lack of Money
You don’t need a gym membership to get a great workout. Consider these alternatives.

Try the community center. Exercise classes offered through a local recreation department or a community fitness group might fit your budget better than an annual gym membership.

Take the stairs. Skip the elevator when you can. And try to make climbing stairs a workout in itself.

Do strengthening exercises at home. If you can’t afford weights, try inexpensive resistance bands. Or do squats or push-ups using your body weight to gain strength.

Watch exercise videos. Try videos on cardio kickboxing, aerobics, tai chi, yoga or other techniques.

Start a walking group. Round up friends, co-workers or neighbors for regular group walks. Plan routes through your neighborhood, near your workplace, or at local parks.

Barrier #5: Lack of Support
Remind those close to you how beneficial exercise can be — and ask them to join you.

Suggest a new adventure. For example, invite a friend to go to an indoor climbing wall or rent a tandem bicycle.

Exercise and play with your kids. Sign up for a parent-child exercise class. Take your family to the park for a game of tag or kickball. Swim with the kids in the pool instead of watching from your chair.

In the end, there’s no obstacle to fitness that can’t be overcome. Just put your mind to it, take it a step at a time, and you’ll be surprised how easy exercise becomes over time.

If your stomach isn’t as flat as you’d like it to be then you have come to the right place. Exercise alone will not get you a toned stomach – diet is a huge part of the equation. Below are 5 very easy tweaks to your eating habits that will dramatically flatten your abs.

Diet Tweak #1: Don’t eat after 6pm
This is such a simple and effective way to lose fat. Late night eating is the most damaging to your waistline, so cut it out completely.

Brush your teeth immediately following dinner. Once your teeth are brushed, you’ve put a period to the end of your consumption for the day.
Change your evening routine. If you’ve always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don’t revolve around food and stick with those.
Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-6pm routine will feel normal.

Diet Tweak #2: Cut back on carbs
Notice I didn’t say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and very effective way to lose weight.

Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.
Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving.
Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.

Diet Tweak #3: Eat more fiber
Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.

Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. *Try the recipe for Grilled Salmon and Peach Salad below.
Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list, just know that your body will become healthier and leaner with each fibrous bite.
Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.

Diet Tweak #4: Drink tons of water
Drinking plenty of water is another extremely simple way to promote weight loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.

Drink a large glass of water before each meal. This will prevent overeating.
Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.
Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.

Diet Tweak #5: Enjoy natural sweets
Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.

Fruit is nature’s candy. Reach for sweet, seasonal fruit for dessert.
Avoid foods that contain white sugar or high fructose corn syrup. Consider these items ‘anti-flat-abs’.
Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.
Eating right, coupled with challenging exercise, is the formula for a toned, lean body.

This post is Dr. Booker’s “Welcome Message” for his March 8, 2011 e-newsletter. Have you subscribed to our email newsletter yet??? If not, what are you waiting for?

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Happy Birthday To Me!

With my 42nd birthday now clearly in the rear-view mirror, I am reminded of something Chris Rock once said, “When you turn 40, the only time anyone considers you young, is if you’re dating Elizabeth Taylor.”

And so it is! I have officially crossed over into “middle age,” … no more “young guy” for me. So I guess it’s time for me to get a little wiser and maybe even try to act it, too. So it is with no further adieu, I bring you “Three Things Everyone Over 40 MUST Do” and “Three Things Everyone Over 40 CAN NEVER Do.”

3 Things Everyone Over 40 Can **NEVER** Do!

1. Walk around in public with a black eye. A few weeks ago, a man was walking towards me with a proper looking suit, a proper looking tie, a very professional briefcase, some proper looking glasses…and a black eye! A big ole’, southern-shiner, clear as the morning sunrise. I stopped dead in my tracks, just as I would if I saw Sammy Davis Jr. on the Red Line! What was wrong with this man? What could he have possibly done to warrant catching a bad one to the left eye? Maybe he was a competitive kick boxer? Or maybe he was just the kind of guy who routinely gets punched in the eye? In any event, if you are over 40, and happen to suffer a black eye, this is exactly the time to exhaust your sick days.

2. Shout in Public. I’ve given this one a lot of thought. Can you think of a time it your adult years when it was appropriate to raise your voice in public? This was first brought to my attention one day when, while driving through Arlington, I recognized a patient of mine. I instinctively rolled my window down and yelled out, “Hey, (so, and so). It’s me!” My wife just about grabbed the steering wheel and pulled us off the road, where she calmly asked, “What in the blue h___ are you doing?” Enough said. In her calmness, she was exactly on point. To further demonstrate my argument, the next time someone shouts at you, just stand there and quietly smile and nod your head. Eventually, even the perpetrator of the initial shout will see the error in their ways, quiet down, and sometime even apologize for their momentary “lack of cool”.

3. Smoke. Alright, this one is a little bit more on the serious side, but it begs the question, “Why do intelligent people smoke?” They obviously know that smoking brings with it the most horrible of endings. They certainly know that “ashtray” isn’t one of the top selling fragrances at the Nordstrom’s perfume counter. And they obviously know that talking with a tube in your throat ain’t sexy and it ain’t cool! I have tried with all the powers of my mentals to come up with a good reason to smoke (and for what it’s worth, I was able to come up with 72 good reasons to drink alcohol, but still nothing for smoking.) So if you are over 40, you had your fun, it’s time to take on a better addiction, like Meth or Heroin. At least you will be really funny like Charlie Sheen.

…and now here is my list for what everyone over 40 MUST do:

3 Things Everyone Over 40 MUST Do!

1. Lose 5 Pounds. Unless you are triathlon fit, you would be well served to lose 5 pounds. For most of us, 10-20 is more like the number, but we’ll start with just five. I have recently lost 18 pounds, and I still see plenty of room to tighten up. Surprisingly, losing 5 pounds can easily be accomplished with just a few minor dietary changes in about a week to ten days. (Take a look at “4 Hour Body” by Tim Ferriss if you want some suggestions.) I saw reports that Alex Rodriguez and CC Sabathia, two Major League Baseball superstars for the New York Yankees, each reported to training camps 20 pounds lighter. If that type of weight loss is good for an athlete who is already elite, how good must it be for you and me?

2. Set An Outrageous Goal! And I do mean *outrageous* !! By making the goal outrageous, you will get far more out of the accomplishment. Here are just a few suggestions (by the way, some of these are already my goals, I would love for you to join me in these challenges):

a. Start a new online business

b. Train to run a marathon or half marathon (www.jeffgalloway.com)

c. Become a gourmet chef (www.how-to-cook-gourmet.com)

d. Get certified to SCUBA. ( I have a buddy who does this if you are really interested, email me at DrBooker@CapitolRehab.com)

e. Do 100 pushups in a row (www.hundredpushups.com)

f. Do 20 military pull-ups in a row (www.twentypulls.com)

g. Learn a new language (www.pickthebrain.com/blog/learn-foreign-language)

h. Lose 20 pounds – We already talked about it.

i. Take an EXTRA week of vacation!

3. Stop Making Excuses! If not now, then when? If you are over 40, you are late to the party, this action step should have happened about 15 years ago. If you are over 22, its time to get going. It would be a tragedy if 12 months from now, you are exactly where you are right now. Get up and do better. You’ll be glad you did. I’ve given you the challenge, the ball is in your court!

“Get Busy Living or Get Busy Dying.”

Dr. Booker

Going outside for a workout during the winter can seem like a chore. But with proper planning and the right gear, you can have an amazing experience while getting the exercise you need. Here are some tips for a safe and enjoyable winter workout.

Dress in Layers

It’s important to layer clothes beneath an outer shell that’s as waterproof and windproof as possible. Layering helps maintain body heat and removes perspiration from your skin.  Closest to your skin should be a thin layer of synthetic microfibers, such as polypropylene or Capilene, to wick away sweat. The second layer provides insulation and helps remove moisture as well. Lightweight synthetic fleece makes a good second layer.  To wick moisture from your feet and hands, try polypro socks along with gloves under outer gloves. Your body loses considerable heat when your head is exposed, so a hat made of synthetic fleece is a good choice.

Don’t Dry Out
Cold air is often very dry and can rob the body of moisture. Accordingly, it’s a good idea to drink water during the hour or two before you go outside. Then, carry water bottles and drink between 20 and 40 ounces per hour of exercise.

Eat for Heat
It’s always important to maintain adequate caloric intake during prolonged exercise. This is especially true in winter, when the stress of cold increases caloric depletion. Energy bars work well.

Calling for Help
If you take your sport into the backcountry, carry a cell phone to call for aid in an emergency. Also let someone at home know the details of your adventure in advance.

Snowshoeing
Snowshoeing is a low-impact sport that can burn calories as well as running or skiing can. You don’t need a lot of gear or lessons.

Mountain Biking

If you enjoy mountain biking, you don’t need to stop in winter. In fact, you might discover you prefer it, as you can always unzip one of your layers and cool off, which is hard in the summer.  Consider wearing a head band or neck gaiter, or a balaclava under your helmet. Neoprene boot covers can be useful, since in near-zero temperatures, cycling speeds can generate enough wind chill to freeze exposed shins.  Also make sure you have reflective material on your clothes or bike, since winter days are short on daylight.

Hiking
Hiking is usually fine in winter, as long as you’re dressed properly. Snow-covered ice can be treacherous, so you may want to use poles for stability or stabilizers on your shoes for traction. You should hike with a group of three or more people to ensure safety in an emergency. This allows one of the group to go for help while the other remains with an injured person.

Common Sense
While today’s space-age gear has helped tame winter, there are times – such as when the wind chill is dangerously low – when it’s probably best to stay indoors. But for the most part, with the proper gear, caution and determination, most of us can successfully take our favorite sports into a winter environment. Outdoor exercise can make a winter day, and no other season can make you feel more alive.

Have you ever been frustrated over a lack of results from your workout routine?

If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.
When you continue to put in the same effort day after day with little or no results it is safe to say that you’ve hit your own fitness plateau.
Your body adapts quickly to any repetitive routine. The definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it’s time to do something new.

There is good news – the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.

1: Focus on Negatives
Each time that you do a weight lifting repetition you are utilizing three types of strength. These are:

1. Positive strength: the motion of lifting the weight.
2. Static strength: holding weight in a contracted position.
3. Negative strength: the motion of lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.
Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.
If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.
Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

2: Do a Drop Set
Drop sets have long been used to fight off exercise plateaus. This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.
Here, in a nutshell, is how to do a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set.
You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.
Use this technique only once or twice per workout, on the final set of the exercise.

3: Modify the Exercise
There are certain exercises that are considered ‘staples’ in the gym.
The squat. The lunge. The chest press. The shoulder press. The bicep curl, etc.

While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

• Squat on a Bosu ball or balance board.
• Place a weighted bar across your shoulders and do walking lunges.
• Use an exercise ball for chest presses instead of the bench.
• Do a full squat between each repetition of shoulder presses.
• Do a shoulder press between each repetition of bicep curls.

4: Use Active Rest to turn each workout into High Intensity Interval Training
Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods between exercises.
While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one. Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

• High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
• Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
• Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
• Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
• Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
• Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

I ran the Inaugural Woodrow Wilson Half Marathon this past weekend.  Having trained for a full marathon in the past, I took the challenge of 13 miles a bit lightly.  Although the race went fairly well, my various post race symptoms ranged from soreness through my lower body to an unyielding case of lightheadedness. I was reminded of the 6 Post Race Must Do’s For All Distance Runners:

1.  Re-hydrate: This is an obvious one.  What may not be as obvious is that your re-hydration must include mineral replenishment.  Most people think of Calcium and Sodium when we talk of minerals, and although these essential minerals are important, the replenishment of Potassium and Magnesium are more critical.  Look for sports drinks that list Potassium and Magnesium high on their list of replacement minerals.

2. Re-Load The Carbs: Most endurance athletes are familiar with the concept of “Carbo-Loading” prior to long distance races.  What often goes overlooked is the need to replenishing your body with carbohydrates after the race.   During exercise the body breaks down glycogen in the liver into glucose, your body then converts glucose into energy. When the liver stores of glycogen run dry, the athlete may experience the effects of “hitting the wall”. Following a race, your body continues to burn up whatever glycogen it can find.  Replenishing with carbs will replenish the glycogen stores.

3.  Ice Bath : I understand that the immediate desire following a race is to take a nice hot shower.  But remember, all of that running and wear and tear has put your body in a full- on state of inflammation.  Ice baths will help to close off the vasculature, and will help to pump the inflammation and lactic acid out of the soft tissue and into the blood stream. It’s not a whole lot of fun, but your body won’t be as sore and you will be thankful you did it.

4.  Foam Roll: Create a mechanical advantage by using a foam roller to gently roll out the knots, adhesions and scar tissue that may have formed in the hamstrings, IT band, quads and calves. Every runner I work with who owns a foam roller swears by it. You will too.

5.  Double Down on You Multivitamins: I recommend you take a another serving of your daily multivitamin and Omega 3 Fatty Acid (fish oils).  If you took them the morning of the race, take another dose, if you forgot to take them before the race, double down after the race. Your body is depleted of important vitamins, yet needs them more than ever immediately following a race or long run.

6.  Schedule your visit with your trusty Massage Therapist or Active Release Technique Specialist. Long periods of running will result in overactive muscles, and overactive muscles will result in injuries of the Joints as well as the other surrounding muscles.  Muscle work 24-48 hours Post Race is not just a special treat for a job well done, it is often the key to a speedier “Post race recovery.”