Exercise Without Weight Loss Worthwhile – WSJ


This is worth the read.
Too many people have it in their head that they HAVE TO exercise just to lose weight. It has to be a life change, not a short term option that fixes you. Incorporating daily movement into your life will help you stay healthy. It isn’t about acquiring a certain body type or living up to the expectations of everyone else around you.
In fitness, Bob

One Regular Guy Writing about Food, Exercise and Living Past 100

Having lived in the world of Finance for most of my adult life, I have picked up the Wall Street Journal every morning for more years than I care to remember. These days, I pick up my iPad to read it.  Tuesdays the Journal has a Personal section which always highlights health issues. regular readers know that I often post on these stories.

This past Tuesday was no exception. Rachel Bachman wrote “Weight Loss or Not, Exercise Yields Benefits.”

Plus size model Ashley Graham appears in an ad in Sports Illustrated's Swimsuit issue. Plus size model Ashley Graham appears in an ad in Sports Illustrated’s Swimsuit issue.

I love that sentiment. Too many people focus on weight loss and only exercise as if they are paying the taxman. They don’t want to do it, but they feel like they have to in order to lose weight. The bad news is they don’t realize that the body needs regular exercise. Not just when you are…

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Parsley peanut pesto


Here is a super simple, healthy and tasty dip, spread or topping. Grab your favorite crackers, veggie sticks, or just enjoy as an alternative to your chip dip.

Chitra's Healthy Kitchen

Parsley Peanut2


This is perfect for vegans! I use this pesto sauce for pasta, pizza base, as sandwich spread, as dip for crunchy veggies like carrot, cucumber and celery, and as salad sauce! One sauce, multi-purpose.. love it!

Parsley is a totally underrated superfood that boosts the immune system and boasts anti-inflammatory properties, and I love to use pesto as a vehicle to get more of it into my diet.

Preparation time-5 minutes

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Another flavorful meal from Celia. Quick, simple, healthy, and only a handful of ingredients.


–4 chicken tenderloins or breast strips

–diced tomatoes (one-half can)

–onion (one-half, medium)

–Cajun seasoning (or Creole, found in most supermarkets)


–spinach (1 package, fresh)

–lemon pepper

–salt and pepper

–olive oil

1 – Slice the onion, and place, with tomatoes, in a covered baking dish.  Season with salt, pepper, Cajun (or Creole) seasoning, and olive oil.  Microwave on high for 5 minutes.  Nestle chicken in the sauce.  Season chicken with salt, pepper, Cajun (or Creole) seasoning, and olive oil. Set aside.

2 – Place two-thirds cup of couscous in a covered baking dish.  Add 1 cup water.  Season with one-half teaspoon of salt and a few drops of of olive oil.  Microwave on high for 1 and one-half minutes.  Keep covered to preserve warmth.

3 – Place spinach in a large, wide-mouthed, covered baking dish with an inch of water.  Season with salt, pepper, lemon pepper, and olive…

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Seaweeds and Eggs


IMG_20150210_093412_110   Seaweed is actually a sea vegetable. It has been used for thousands of years for it’s ability to prevent disease, prolong life, and for overall health and beauty. In biology and myth, it is the sea that all things begin and return to. We begin life in the womb in a saline solution.

Seaweeds are classed by color. Their particular color depends on the depth at which they grow, the tide, temperature, light exposure and region. They contain up to twenty times more mineral content than land plants, and are a source of vitamins and fiber. Each seaweed has it’s own nutrient profile as well.

Seaweeds are used for lowering cholesterol, reducing fat in the blood, and in weight-loss programs. Other uses include the reduction of inflammation, as a diuretic, and the treatment of cancer and fibroid tumors.

I received Paul Pitchford’s book; Healing with Whole Foods, as a gift from my wife this past Christmas. It is a vast resource of information such as presented here, along with uses and recipes as an addition to whole body health.

Due to the high salt content of seaweed, you may need to rinse or soak, before using it. I have been using the roasted, shredded Nori as an addition to soups and eggs, and enjoy the flavor as a hot tea. Mixed with a little garlic, ginger and cayenne, it is helpful in treating congestion, (Head cold). Nori has the highest protein content and is the most easily digested of the seaweeds.

IMG_20150210_074319_434  I am not sure how the thought popped into my ever wandering mind, but I added some Nori and garlic to scrambled eggs. The flavor was what I would describe as a seafood omelette. Not that it tasted fishy, but the sea salt, roasted flavor was good. An exotic twist to a spinach omelette if you will. Additions to this could easily be any variety of mushroom, chilies, onion, whatever you choose.

IMG_20150210_075230   For one serving, I used 1 whole egg, 2 egg whites, 1/4 t minced garlic, and whisked it together along with approximately 1 1/2 Tablespoon crushed, shredded Nori. The Nori is easily crushed in the palm of your hand, as it is already dried. I only did this step so I did not have longer strands.

I poured the mixture into a skillet with olive oil, and cooked as I normally do my eggs.

IMG_20150209_073234    This was served with fresh tomato and was very good! As I mentioned, you could add many different ingredients and top with a sprinkling of cheese. Try adding some seaweed to an Asian style salad, stir-fry, soup, casserole or recipe of your choice.

In fitness, Bob

Stay Motivated


Chase your dreams. If you pile them into your bucket list, you may kick that bucket before you live your dream.

Body Culture

Remember when you were a child and bravely, confidently stated what you would be when you grew up? That child lacked fears or constructs that held him back from believing in his goals.

This is a friendly reminder to dream big. Go after it.


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3 Portion Sizes That Pack on the Pounds – Infographic


Portions have grown considerably over time. We have not added more movement to our lifestyles to accommodate this, in fact with technology, we move less.
Jobs are typically less labor intensive, we sit at the computer, there is video gaming instead of outdoor recreation or sports, our phones now give us the capability of doing most everything including ordering carryout food, all without getting up.
The socioeconomic downfall also tells us that to make a better food decision for our money, we are led to believe that super sizing is a no-brainer. Unfortunately with processed foods, society is paying a huge price in our health, insurance costs, and the entitlement that some feel they deserve more.
We have carried the portion sizes to our home eating as well. It is very easy to become programmed into replicating restaurant sized portions to our home servings. Too much of a good thing is bad, even if we are led to believe it is healthier. Check your portion sizes and look at packages to see what a serving size is.
In fitness, Bob

One Regular Guy Writing about Food, Exercise and Living Past 100

One picture is worth a thousand words, department. A look at how portion sizes have ballooned since the ’50s gives us a clue why 60 percent of us are overweight and 30 percent obese. Don’t let fast food portion sizes torpedo your weight control efforts. Eat less; move more.


The graph and proportions are dramatic. Make sure you notice how the figures on the bottom have also expanded.

In my weight control experience, portion control and serving size are key concepts.


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12 Mental Benefits of Exercise – Infographic


These 12 examples speak very well for themselves. If you don’t believe it, start an exercise routine and stick with it for twelve weeks to see the changes you have made.
( One example per week )

One Regular Guy Writing about Food, Exercise and Living Past 100

I feel very strongly about the idea that the brain benefits from exercise. I think the benefits to the brain are totally overlooked by most fitness writers when, in fact, they may be the most important.

“Exercise is really for the brain, not the body. It affects mood, vitality, alertness, and feelings of well-being” according to Jahn Ratey, MD and author of Spark, The Revolutionary New Science of Exercise and the Brain (available on Amazon).

Please check out my Page Important Facts About Your Brain (and Exercise) for more details.


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