All you health nuts and knowledgeable, well, health nuts.....

[geekoman]

I am going to change my entire way of eating, etc.

The reason:  I always feel tired for some reason.  Probably my age and lack of exercise..61 now...Whoa there, old timer!  I don't think any different than i did when i was 21...that is probably obvious to most of you.  But, the body is going downhill...and their right...the legs are the first thing to go!

Now i want you to give me your ideas on the right way to eat...nothing fancy (As being single and alone at this time(sometimes not by choice..LOL)  I DON'T COOK per se) and I don't want to learn!  I tried it a couple years ago and went out and bought all this fancy cookware and crap...and after a week I threw it all away!  So, I am limited to cooking steaks and the micro wave oven for the most part and tons of takeout.

I don't think i am eating properly which contributes to my state of tiredness.

KEEP IT SIMPLE PLEASE!

3 thoughts...what to eat (nothing exotic please)?  Simple exercise routine..(no major workouts please)  and finally what Vitamin regiment

Thank you in advance.

Steve at Geek

[mr_divots]

Most of the "diets" out there that aren't fads use carbohydrate counting. Reading packages and paying attention to the suggested serving sizes can go a long way. Measuring non-packaged foods. Eating a balanced diet will keep you from getting overly hungry. Walking the course is 5-6 miles of exercise.
http://search.barnesandnoble.com/The-Official-Pocket-Guide-to-Diabetic-Exchanges/American-Diabetes-Association/e/9781580401821

Working with a nutritionist to determine how many carbs per meal is appropriate for your desired weight might be a good start.

Avoid the empty calories (yes, liquor counts.)  Pop (anything with corn syrup.) Trans fats (hydrogenated oils) should be avoided.

[RickB]

Some simple things that will help and most importantly, are things you can stick with:

A multi-vitamin a day. They might not be as life-altering as the vitamin sellers want you to think, they they're going to help to some degree.

Fresh fruits and veggies in place of junk food. That's the biggie for me, I'm an addicted snacker and can polish off a bag of potato chips before most people would be able to get the bag open. When the pants start getting a little snug I dump the chips and candy and substitute something better. A piece of celery with salt is a zero-calorie chip alternative. Rice cakes work too. Instead of a chocolate bar have a peach or apple or a piece of watermelon. For breakfast forgo the do-nut or Cinnabun and have a banana and a yogurt. You'll feel better, lose weight and most importantly, the substitutes taste good. It's nice to be able to grab a huge hunk of watermelon guilt-free. It's lo cal, filling, good for you, high in fiber and yummy.

Exercise start really small and easy, most people jump in too hard, they get sore and stiff and quit almost immediately. Get an exercise bike and do a couple of miles when you're watching one of your noir movies. Good for the legs, good for the cardio, good for the weight and most importantly, it's something that's easy to keep up with. Start with a mile. Work to a mile twice a day. They two miles twice a day. Then 5 miles. Then 5 and 3. Then 5 and 5. You won't hurt yourself and it's a workout you won't have to make time for. As long as you spend half an hour a day in front of the TV you have bike time, that makes it harder to quit. And on your few rounds of golf, walk a little. Sure, take a cart if you need to, but don't get glued to it. Ride 15 holes and walk 3 level par fours. The next time out ride 13 holes and walk 5 level ones. The next time ride 13 and walk 4 level ones plus one uphill. Doing that combined with a light bike workout your legs will get stronger very quickly.

[kamtile]

Smoking screws up circulation, you will feel it in the legs first.  I quit a year and a half ago and I am able to do a lot more for a lot longer than I used to.

[Jetlv25]

A good multivitamin as mentioned above is always a good idea.  You might want to also add glucosamine/chondroitin for your joints and omega 3 fatty acids(fish oils) as well.  Have you been to a doctor recently???  It may be a good idea to have a physical and bloodwork done just to be safe. 

[Mr. Desmond]

Use common sense --

Generally, have your biggest meal at the beginning of the day and work downwards from there -- eat dinner early -- finish by 7 pm.

Many stores, like Whole Foods, have prepackaged salads and healthier items -- check those out instead of dining out on fast food. At 60, you should try avoiding dairy and reduce meats. Avoid bread at night.

Here's a sample from my day --

Breakfast could be lowfat yogurt mixed with granola, coffee or green tea (try the toasted green tea) and grapefruit or an apple, piece of toast.
At mid morning, have a piece of fruit or healthy muffin and tea.
Lunch -- pasta (you can boil water) and a pre-prepared sauce, or a sandwich but lay off the chips.
Afternoon Snack -- I like apples, cheese and green tea.
Dinner -- big salad, small portion of meat or fish, green veggie, followed by strawberries or raspberries with a bit of whip cream.

Layoff excessive alcohol, Steve. Try to limit yourself to one or two drinks and try to have them early - around 5 pm so you have time to burn them off.

[geekoman]

Good advice, all!  Thank you...if anyone else wants to contribute...please do!

MR. D. SAID:  "lay off excessive alcohol"

Steve said:  But, Mr. D., I have a bartender and a bookie to support!!!!

[Bigiron369]

Steve, good for you coming out, & expressing your want to be healthier. Mojo BAM!

You're not the only one swinging a crooked club when it comes to the way we treat our temple.

I treat mine like a tent. Have for way longer than i shoulda. Maybe your post will motivate me, & others.

Johnny Lawson

[RickB]

Steve said:  But, Mr. D., I have a bartender and a bookie to support!!!!

Lose twice as much to the bookie so that he can afford to drink more. That supports the bartender and you stay healthier.

[geekoman]

Seriously, I really only drink socially.  I never drink alone.  And it is mainly...good wines! 

Reports of my death by drinking have been greatly exaggerated.....

[dockhan]

just to be the devils advocate, moderate amount of alcohol even everyday has shown cardio benefit. not just red wine

[geekoman]

just to be the devils advocate, moderate amount of alcohol even everyday has shown cardio benefit. not just red wine

Doc, you had to say that!!!!  Excuse me, bartender, make that a double V.O. and soda!  (with a twist, of course!) 

[RickB]

Excuse me, bartender, make that a double V.O. and soda!  (with a twist, of course!)  

When people suggest eating more fruits and vegetables they don't mean a twist. At least order a whiskey sour so that you get a cherry and a full slice of orange. That's much better for you.

But now that you mention it, a VO and soda with a twist sounds pretty refreshing.

[Dr.Green]

Quit the butts, start walking some more and never anything besides ice to whiskey. 

[Hungsolo]

just to be the devils advocate, moderate amount of alcohol even everyday has shown cardio benefit. not just red wine

Those studies are crap, doc.  There are many more showing the harmful effects of alcohol.  The truth is, we don't know.

[dockhan]

Those studies are crap, doc.  There are many more showing the harmful effects of alcohol.  The truth is, we don't know.

Ha ha Oh I know, But I've found out that for every crappy cohort retrospective study with a bias there is some truth. And I know there is many a bad thing that happens to the body from chronic etoh consumption (I was on call lastnight dealing with one) but one of them said that moderate amounts of alcohol showed a mild cardio benefit. Moderate being one drink.

[Divot Dan]

Eat your honey every day.

[Dr.Green]

Beef that is healthier for you* ..........grass fed Belted Galways






*according to Mrs Green

[Huge. Quickly. Bye.]

1. More exercise.
+
2. More sleep.
+
3. Eat smaller portions with less carbs, more lean protein.  Combine with good fats (nuts & oils).

= Feel better.

[geekoman]

I have been eating fruit and salads up the Ying Yang!  I must admit that since i started doing this... sleep better and feel better when I get up.  Yesterday, purchased 3 bags of salad, 4 Avacados, 3 pounds of cherries (1 lb. Rainier...2 lbs. Bing), 2 cantalopes, 1 seedless watermelon, 1 lb. Apricots, 1 lb. radishes, and other assorted stuff on those lines.  Expensive but worth it.  Oh, yes, salad dressing is the lite Ken's Gourmet Restaurant quality..whatever that means.

[Nukegolfer]

Fruits and salad are great and will definitely help you shed some pounds and hopefully gain some energy, but don't forget to take in protein.  Meat and nuts will help with this and just be sure to grill the meat (which is the only real way to eat meat in the first place).

[SVonhof]

Steve, as Keith already said, stop smoking. That will help in many ways. BUT, when you do quit, you may end up gaining weight (many people do when they quit), so make sure you pair it with the dietary changes.

[Nukegolfer]

Steve, as Keith already said, stop smoking. That will help in many ways. BUT, when you do quit, you may end up gaining weight (many people do when they quit), so make sure you pair it with the dietary changes.

I heard that people gain weight when they quit smoking because nicotine is an appetite suppresant.  Anyone know if that's true or just someone's opinion?

[serial_ball_killer]

Eat well, exercise and use supplements - protein shakes to help build/maintain muscle, Glutamine, Taurine, and Omega-3 (Fish oil).

[RickB]

I heard that people gain weight when they quit smoking because nicotine is an appetite suppresant.  Anyone know if that's true or just someone's opinion?

I put on about 10 pounds pretty quickly after I quit and had to work to get rid of it. It's a twofold problem: Most of the evidence points to nicotine having at least a minor impact on suppressing appetite. But I think most of the weight gain is caused by turning to other crutches to help get over the cravings. Most people who quit smoking snack more. I did. For that first month or two when I wanted a smoke I had something else instead, usually chips or chocolate. If you're used to smoking a pack a day and instead have 20 pieces of chocolate a day it's pretty easy to see how you might pack on a few pounds.