Eight Essential Items That You Need as a Runner

Right now I am on a plane heading to Chicago. In two days I will be running the Chicago Marathon. All 26.2 miles of it! Crazy distance? I don’t know. This is not my first marathon and hopefully will not be my last.

Whatever your favorite distance is, I’d like to share some essential items with you that could help make your runs outdoors much more enjoyable.

A hip pack and a water bottle. No matter what distance I am running, I generally carry water with me. It’s important to stay hydrated during a run so having a bottle with me reminds me to drink. If the weather is hot and I am going long, I have a hip pack that holds two bottles. Believe it or not, if you fasten the strap fairly tight around your hips, the bottles bouncing up and down will be a non-issue. Find one that is comfortable for you. I use the REI brand.

Energy gel. Energy gel comes in little foil packets and is made up of carbohydrates, amino acids, and electrolytes. When you are on the run, simply pull one out of your pocket or hip pack, rip off the top and squeeze the great tasting gel into your mouth.  Always follow with a swig of water. Mmmm… instant energy. My favorite is Hammer Gel. Be careful because a couple of the flavors contain caffeine. I prefer not to use caffeine during a run (or anytime actually). I consume 1-2 gel packs per hour of running.

Sportslick. Runners chafe and this is a great lubricant to apply to areas that are prone to chafing. It comes in an easy to use tube and is made for athletes. I always apply it to my axillary and inner thigh areas. On very long runs I may also apply some to my heels or potential hotspot areas on my feet. This stuff is a lifesaver!

Plastic first-aid tape. I use this to cover my nipples to prevent chafing. I just use two small pieces. Works like a charm. Women, I cannot personally vouch for how this tape will work for you but I do know there are alternatives for the female anatomy.

Electrolytes. On longer hotter runs, it is not enough to just take energy gel and drink water. You are losing sodium, potassium, magnesium and other electrolytes that MUST be replaced. You can do this with energy drinks or capsules. For many years I was a big energy drink fan. Gatorade is pure junk as far as I am concerned. Too much sugar! Most of them contain sweeteners of some sort and I do not like that. These days, I use Hammer Endurolytes. They are clean and simple. I take two or three every hour and wash them down with water. Done!

GPS watch. Running has really entered the tech age. I use a Garmin watch, which tracks practically any statistic I would need. Besides elapsed time and distance, it tells me my exact pace, split times and so much more. Then when I get home I can upload my run to the web and I can see my exact route, elevation change, times, distance and more. Out of everything I recommend for training and racing, the GPS watch is one of the coolest things ever. It will cost you at least a couple hundred bucks but it is a great investment in the sport! I have been using a Garmin Forerunner 405 for the past few years now and am currently testing a Garmin Forerunner 610.

A bandana. Carried in my hip pack for a runny nose or on my head as a headband, I have a ton of these. The brighter the better! I love tie-dyed bandanas… they definitely attract a lot of attention at a race!

Sunglasses. No matter what the weather is, I practically always wear glasses during a run. They can protect your eyes from sun, wind and rain. My regular prescription glasses are very lightweight and automatically get darker as the sun gets brighter. If it’s a real sunny day, I generally just put on my lightweight polarized sports sunglasses. I use Maui Jim.

Please feel free to experiment with everything discussed above. I have zeroed in on these items during my thirty plus years of running. They all are essential for me. But your needs may vary. Have fun trying different things out.  See you on the road!

You Are a Runner! Here is What to Eat Before, During and After a Race!

“Dave, I am doing my first race in a few days. I am nervous. What should I eat the day before to give me the best chance of getting through the race?”

“And what should I eat after the race?

I have been asked these questions a million times and today I am going to give you some great answers!

So first of all, congratulations! You are a runner and you have decided to take the plunge and enter your first race! Or maybe you have raced before but were never sure if you were eating the right foods. Or you’re thinking about this whole thing but you don’t know exactly how to go about preparing yourself.

The good news is that you are already there. Or almost! What I mean by this is that you are already a runner, so I assume you have been eating something or you wouldn’t be here reading this article! But let’s go ahead and fine-tune things so that you feel your absolute best before, during and after the race!

What to eat the day before the race. It is best to eat many small healthy meals the day before as opposed to a few large, heavy meals. This will ensure that your metabolism and digestion are even and that there are no real ups and downs with your blood sugar all day long.

Assuming you eat a healthy diet, I suggest that you keep eating what you are already used to. This is not the time to be experimenting with new foods, which would have the potential to wreak havoc with your intestines!

Here are some examples of what I like to eat the day before the race:

Breakfast: two eggs, organic rice cake, Greek yogurt, green tea, small pomegranate juice.

Mid morning snack: banana

Lunch: mixed green salad with some grilled chicken, dried organic fruit such as apricot, green tea or spring water.

Afternoon snack: organic rice cake with almond butter or hummus.

Dinner: Small amount of meat or fish, brown rice, broccoli, small amount of sweet potato (notice the complex carbs!), spring water.

My diet (The Dave Diet) does not include any sugar, caffeine, alcohol, or wheat product (gluten-free). You may substitute as needed.

The morning of the race: I am different than many people as I like to eat a small amount of food an hour or two before a race to make sure my blood sugar is in check. The worst feeling in the world is to feel faint during a race! Something I found perfect is a small rice cake with some hummus on it. Another suggestion would be a half banana and a half bagel (if you eat wheat products). An energy bar works well too but make sure it’s a healthy one. I like Larabar as it is made naturally from fruit. Please remember, do not try ANY new foods at this time. In the morning it is also important to drink several glasses of fresh water to stay hydrated.

During the race: I carry my own water in a hip pack (personal preference) but most races should have water stops. Please always drink water during the race! I DO NOT believe in Gatorade as it is pure sugar! Gatorade has been reported to do crazy things with the stomach and intestines as well. During longer races I do replace my electrolytes with Endurolytes by Hammer (these are capsules) as well as Hammer Gel (1-2 packets every hour). During a 5K race you probably will not need to do this. But again, please make sure you drink water, especially in warmer temperatures!

Immediately following the race: Drink and eat to rehydrate and get nutrients back into your system! Many races these days serve bagels, fruit, energy bars, etc. to the runners. Don’t be shy… please eat and drink plenty. You deserve it!

After the race and into the next day: You burned a lot of calories in completing the race. Congratulations! Make sure you are rehydrating and feeding your muscles. You will probably be hungrier than normal, so please eat. This is not the time to “diet.” Your body is telling you that it needs nutrition. What do I eat after a race? Anything that I can (as long as it is on The Dave Diet)! Yes, Dave pigs out after a race! One thing I love to drink after a race to help replenish electrolytes is pure coconut water by Vita Coco.

What to absolutely avoid before and after a race: Alcohol and caffeine – they are both diuretics and will dehydrate you. Sometimes they serve beer after a race. I would stay away and give your body what it really needs, which would be water and electrolytes (bananas are loaded with potassium).  And beware… those so-called “energy drinks” such as Red Bull are not energy drinks! They are liquid caffeine and sugar. Don’t even think about them!

Oh yeah… one more piece of advice: you will be drinking a lot of water so please make sure you empty your bladder just before the start of the race. There is nothing more uncomfortable than running when you have to “go!”

If you eat healthy and sensibly and follow these simple guidelines, I am confident that you will get through your race comfortably and safely.  Let me know how you do!

Five Reasons Why Running Slower May Be Better

I am certainly no stranger to running. I have been participating in this sport, pastime or
exercise (whatever you wish to call it) for over 34 years! I am 56 years old now and many people say I look at least 10-20 years younger than my age. I know for sure that I feel better and healthier now than when I was thirty!

I attribute much of my excellent health to running! But not just regular running – running slow! That’s right, let me admit right here that I am and always have been a “back of the pack runner.” And I am proud of it!

Perhaps you are a runner who is frustrated because you feel that you are not fast enough. Or maybe you are contemplating getting into running but think that you won’t be able to keep up with everyone else, or you won’t get the health benefits as the speed demons. Please take a look at the reasons below where explain why I honestly believe that we, the snails, are actually better and healthier than those that are competitive “front runners.”

  1. When you run slower, you are far less likely to get injured. I cannot even count the number of people I have met over the years that were really great runners but they had to quit due to injuries. Shin splints, stress fractures, back trouble, knee problems… you name it. I on the other hand keep going and going, year after year injury free.
  2. When you run slower, you are less likely to get burnt out. Again, I cannot even begin to tell you all of the people I know that were so serious about high mileage training programs, doing too much too soon, then burning out and quitting. I listen to my body and I do what it tells me to do. I never quit.
  3. When you run slower, you can go longer and actually enjoy it. It’s not unusual for me to go out for a nice relaxing slow run of more than an hour at a time! It’s because I am going slow and enjoying myself. Believe it or not, I notice my beautiful surroundings, which oftentimes makes my run meditative!
  4. When you run slower, you burn just as much fat as if you were running fast (maybe even more). Running slow is a great way to lose weight.  I weigh the same now as I did when I was in college.
  5. Running slow takes all of the pressure off of the activity. The idea is that you will go out and enjoy yourself.

I still remember the very first marathon that I entered way back in 1979. On the memo portion of the check, I wrote the letters “LSD” in black ink.  The people who processed my check may have thought that I was some strung out stoner hippie trying to run a marathon. In actuality, I knew the letters stood for “Long Slow Distance!” And that has been my motto ever since.

Do yourself a favor and become a slow runner. It doesn’t matter what your age is or what kind of condition you are in right now. You can do it. Very few of us have the ability to come in first place in races. But most of us can get out there and run slow. Hope to see you on the road real soon!

Dr. David Madow is a well known health and lifestyle expert. He is the author of the book “Impress The World With Your Body in Seven Days.” David’s favorite outdoor activities are backpacking in Grand Canyon, skiing in Colorado and of course running.

More about David Madow:
Website: https://www.davidmadow.com
Facebook: http://www.facebook.com/HealthyAt102
Twitter: http://twitter.com/DavidMadow
Email: rundrdave@gmail.com

Update on The Dave Diet!

As many of you know, I made a drastic change to my diet about four months ago. I was having some issues – none of them were medically serious – they were just enough to let me know I needed to change something!

Here are the issues that needed some correction: 

  1. Psoriasis – I had some psoriatic (red scaly) patches on my elbows, knuckles, and my right knee for at least twelve years.  Nothing I tried was ever able to eliminate these.
  2. Esophageal reflux (heartburn) – not too terrible but occasional pain where I would have to take some Tums or Gaviscon.
  3. Low energy – I couldn’t figure this one out but it got to the point where I would have to come home in the afternoon and take a two hour nap.
  4. Hoarseness – lasted several months with no end in sight. And you know I speak for a living! This is the one that made me take notice and do something.

Doctors had no idea what to do. So I did a lot of reading and decided to take matters in my own two hands. I changed my diet (which was already pretty darned good) drastically!

I TOTALLY eliminated foods which I thought could be causing a sensitivity or allergy. Gone from my diet were sugar, caffeine, alcohol, wheat, gluten, peanuts, mushrooms (fungus), processed foods, and yeast.

I DID eat lots of fresh, organic veggies, fish, meats, raw foods, brown rice, sushi, eggs, plain Greek yogurt, rice cakes, rice crackers, organic corn chips, almonds (and almond butter), cashews (and cashew butter), sunflower seeds, green tea, white tea, pomegranate juice, Brad’s Raw Chips, and more.

I DID NOT count calories or anything like that. I ate when I was hungry and never felt guilty about eating good healthy food like we were meant to eat.

I DID NOT cheat! I was extremely strict, making no exceptions for “special occasions.”

Here is the update after four months:

  1. My voice is totally back to normal! SCREAM!!!
  2. No episodes of heartburn – EVER!
  3. Extremely high energy. I am running the Chicago Marathon next month!
  4. Psoriasis on right knee – TOTALLY GONE!
  5. Psoriasis on knuckles – TOTALLY GONE!
  6. Psoriasis on elbows – 95% GONE!
  7. Lost ten pounds without trying
  8. People tell me I look at least ten years younger than my age.
  9. I just had my annual physical at The Cooper Clinic in Dallas, TX. My doctor was amazed at the improvements. Let me share some stats with you:
    BP: 108/72
    Pulse: 47
    Height: 74.3 inches (just over 6’2″)
    Weight: 185
    Cholesterol: 142
    dLDL: 68
  10. Stress test fitness category – EXCELLENT

I continue to eat this way every day of my life because I am 100% convinced that food plays an integral part of our health. Americans are eating junk and that’s why we are overweight and have more health issues than we know how to deal with.

Are you ready to get on “The Dave Diet” and see some amazing changes in your life? Follow me please!

Dave

This is How I Cured my Laryngitis, Psoriasis, Acid Reflux and Low Energy!

This is the most important and life-changing article I have ever written! I am going to tell you some secrets about myself that I have not told you before!

For many reasons, about eight weeks ago I made some serious changes in the way I eat. Not the quantity, but what I actually put into my body. Here are some of the reasons.

The main reason is that I had been experiencing laryngitis for many months. No matter what I did, my voice was horrible and it would not get any better. I tried everything, such as resting it (but I speak for a living so that was difficult), lozenges, honey and tea, drinking lots of water, gargling with salt water, and everything else that people told me to try. Nothing worked. It actually progressively got worse until I could hardly talk.

I went to the ENT and he scoped me. No cancer or anything serious. Just inflammation. He told me to stop talking and take some medication that he handed me. Who knows what it was! One thing I did find out is that it didn’t work.

While I’m thinking about it, I had some other issues. I have had psoriasis for at least twelve years now. Not the really bad kind that covers all of my skin. But enough to make me know that something was not right. Dermatologists never had an answer other than “here is some cream.”

Also, I was tired a lot. Don’t know why. I ate healthy, exercised, slept well, and was at a pretty good weight. I was baffled as to why I got so tired in the afternoon.

I’m on a roll now. Let me see, what else was bothering me? Oh yeah, what about some occasional acid reflux? Not much but occasionally I would awaken with a bad pain in my esophageal area I am guessing. No big deal, right? Nothing that a little calcium tablet couldn’t take care of.

Is that all? Maybe. If I think of anything else I will let you know.

So I did some reading. Lots of reading. And on my own, I decided that these crazy things going on in my body could be related to some type of food I was taking in. And probably not one food, but many.

I decided that I was going to only put foods into my body that had a proven track record of being very healthy and healing. So first let me share with you what I completely took out of my diet.

This is what I completely removed from my diet:

  • Alcohol – it is not a health food! Full of yeast and it’s caustic to your tissues.
  • Caffeine – an addictive drug that does no good in any way.
  • Sugar – need I explain? This is horrible and causes tons of diseases!
  • Peanuts – very allergenic and moldy.
  • Wheat and gluten – highly allergenic. So no breads or anything made from flour!
  • Soy Sauce – Did you know the second ingredient in soy sauce is wheat (hence gluten)?
  • Vinegar, pickles, olives.
  • Anything that is processed in any way.
  • Dairy – except plain, unsweetened organic Greek yogurt.
  • Most fruits – they are very high in sugar.
  • Rice – except for brown rice.
  • Yeast
  • Artificial colors or sweeteners.
  • Any ingredient that I could not pronounce.

Now when I removed all of the above from my diet, the following were automatically restricted:

Sauces, ketchup, mustard, salad dressings, desserts, crackers, breads, cakes, noodles, lunch meats, potato chips, cheese, croutons, most soups, all drinks except for water and organic green tea. And a lot more that I probably cannot think of now.

So what could I eat? Well, I steered towards mostly organic, unprocessed and raw foods.

  • Eggs – they are extremely healthy!
  • Brown rice crackers.
  • Organic blue corn chips.
  • Meats
  • Vegetables – tons of vegetables.
  • Non -wheat grains such as millet, quinoa, amaranth.
  • Olive oil and fresh lemon juice on salads.
  • Fresh filtered water or spring water.
  • Organic green or white tea.
  • Organic turkey or chicken deli.
  • Hummus
  • Nuts such as almonds, cashews.
  • Pumpkin and sunflower seeds.
  • Cashew butter and almond butter.
  • Sweet potatoes.
  • Gluten and yeast free bread (eccch… no taste).
  • Unsweetened plain Greek yogurt.
  • Fish
  • And did I say TONS of fresh veggies???

Actually a whole new world was opened to me once I made this change. At first it was difficult because I really could not eat many of the things that the average American eats on a daily basis. But as I got into the groove, it got easy! Actually most of the foods on the eliminated list I have no more craving for.

If I was traveling, my dinner consisted of the fresh salad and food bar at the local Whole Foods instead of going to a typical unhealthy restaurant. You’d be surprised how many interesting down to earth people hang there. And I learned to carry my own healthy snack bag to work every day.

What do you think happened to my body as I sit here typing this a mere eight weeks later? You simply would not believe it. I can’t believe it either. But here is what has changed:

  • My voice is back.
  • I lost ten pounds without trying! Totally flat stomach!
  • My skin is 100% improved on my knee (I had psoriasis there for twelve years) and 95% improved on my elbows! This I literally cannot believe. It is incredible! I feel in a short time it will be 100% improved everywhere. I would not expect something that I have had for twelve years to go away that quickly.
  • Increased energy, no more lethargy!
  • Incredible positive mental feeling!
  • NO acid reflux episodes.
  • Great sleeping.
  • Perfect bowel regularity.
  • Probably much more that I cannot even think of right now.

Please understand that I am not exaggerating at all. Everything I have said here is really 100% accurate. I have no product to sell you. I really wish I did – but I don’t. There is no reason for me to embellish anything here.  And I’m giving you this knowledge for free.

I am so excited about this “new lifestyle!” It’s so funny, I have always considered myself to be VERY healthy and athletic. Most people around me would have ranked me in the top 5% of all people as far as health. I am 56 but look at least ten years younger than that. I run marathons. I ski the double black diamonds. I backpack in the Grand Canyon for a week at a time. I go to the gym.  But maybe I was not so healthy. I had these nagging issues and something was causing them.

Listen. I honestly believe that we need to take in the purest of foods. The typical American diet is pure J-U-N-K. Sure, many of you can ostensibly “get by” on it. But my bet is that you are “sick” inside. If issues have not reared their ugly heads, I think they will sooner rather than later.

I just feel great and I wanted to share this with you. It’s been only eight weeks but it is now a lifestyle because of the changes I have seen.  There is no turning back for me.

If you want to find me these days, look for me eating at the counter at the natural foods store. Or the eating area of Whole Foods. It’s actually amazing how many other healthy people hang at these places! It’s fun!

Rock on!

 

By the way, my newest book is called “Impress The World With Your Body in SEVEN DAYS.” It is a very easy read that will help practically anyone look and feel better than ever! Are you sick and tired of trying everything but nothing is actually working? I am fairly certain I have the answer for you and it is found within the pages of “Seven Days.” This could be the most helpful book that you will ever read!

 

 

 

 

 

 

 

 

Buy NEW Kindle edition of “Impress The World With Your Body in Seven Days” by clicking here!

Buy hard cover copy of “Impress The World With Your Body in Seven Days” by clicking here!

 

Some of Dave’s Favorite Foods!

I am on the verge of coming out with some breaking news about the power of food. Please just give me a week or two to get my latest thoughts to you. What I have discovered is so unbelievable, I never would have really believed it myself two months ago. But I now have the evidence myself and let me tell you my friends, this is powerful.

But until then, I have composed a list of some of the healthiest foods around. Note that I said “some,” because this is by no means an all-inclusive list. But everything on it is very healthy and you will not go wrong using this list as a guide to try some new foods!

Tomatoes – They have lots of lycopene which is a very powerful antioxidant. Tomatoes are low in calories and are a very rich flavored fruit.

Blueberries – are packed with antioxidants and phytoflavinoids. These berries are also high in potassium and vitamin C.

Pineapples – are high in bromelain, which is a great natural anti-inflammatory, as well as being high in fiber.

Cherries – Are packed with anti-inflammatory properties and full of anti-viral and anti-bacteria agents.

Beans – are a miracle food. They lower cholesterol, regulate blood sugar and insulin production, promote digestive health, and protect against cancer. If you think of fiber, protein, and antioxidants and immediately think whole grains, meats, and fruit, think again — beans offer all three in a single package.

Watercress – is a calorie-free food high in calcium and fiber.

Spinach – is high in iron and anti-inflammatories, as well as vitamin K, calcium, vitamin A, vitamin C, foliate, and magnesium. I also really love kale and collards. They are all full of lutein, a great antioxidant! Don’t ask for these at McDonalds though. They will throw you out!

Snow pea tips – get these at an authentic Chinese restaurant or Asian grocery market! Lightly sauteed in garlic (which is incredibly healthy) – delicious.

Bananas– are full of potassium and vitamin C, as well as fiber.

Apples– Apples are high in fiber as well their pectin takes the most amount of insulin to break down in the body, so they help regulate your blood sugar.

Did you notice that nowhere on this list are processed foods? All of the above foods are natural and can be found as organic.  Now is the time of the year that most of these are readily available.  I really suggest you find a local produce market or farmers market and make it a part of your weekend plan.

Eat well and rock on my friends. I’ll be back with some amazing news very soon!

 

 

The 100th Bay to Breakers 12K Run – San Francisco – 2011

Friends! This was truly an amazing experience. As I have been reporting to you for the past few years, this race starts at The Embarcadero by the San Francisco Bay and takes runners and walkers across the party lined streets of the city all the way to the Pacific Ocean… hence the name “Bay to Breakers!”

I was certainly a little concerned this year as I was coming off an injury but I feel confident to say that my leg feels much better and I am pronouncing my injury “gone!” As a matter of fact, as soon as I finished the race and collected my medal (yes, they gave medals this year for the 100th running), I turned around and walked the entire course backwards to the starting line!

Total miles = 15!

Just as an aside, the coolest part of the race was actually walking back to the start. As you may know, many people wear crazy costumes for this race. And I always thought that was pretty cool. But the SERIOUS craziness does not even start until all the locals come out around midday and take over the race course turning it into the hugest Halloween party you have ever seen in your life.

Bay to Breakers 12K is always the third Sunday in May. This means 50,000 people will be taking to the streets on May 20th, 2012. Actually 50,000 is the official number of registrants. When you factor in all the other people that come out, that number is way over 100,000!

I am throwing an idea out to my followers here. If you want to do something really cool, you should plan to be in San Francisco next year for the race. I plan to be there again and it would be cool to have you there. You can walk or run. There are all types of people in this race and you do not have to be a serious athlete. As a matter of fact, the real serious runners mostly stay away from this one! We could possibly arrange a little meet-up for pictures or something like that afterwards. Trust me, this would be an experience you would never forget. Mark it on your calendar and let me know if you are in.

Rock on!

Silence for the Next Five Days!

This has been really tough on me. I have had laryngitis for the past couple of months and yes, it has been very difficult. As you may know, I speak for a living. And when I am not speaking, chances are I am in a meeting or on a teleconference or something like that.

I finally broke down and went to my ENT doc who told me I need to do the same thing an athlete does when he or she is injured – REST!!! Rest my voice!

But I have had numerous speaking gigs and meetings lately that it has been impossible. So after finishing up a seminar in Delaware yesterday with a very weak voice, I made the decision that I will not speak for the next five days. Sure it’s going to be tough! So many people count on my voice. My family, my friends, my business associates, my members… it’s so hard to not respond.

So I am now armed with my chalkboard app on my iPad that I will carry with me everywhere. I will try to use gestures. I will make faces. I just won’t talk!

I will ask you a favor. Please send your positive energy my way! My vocal chords need some help! I appreciate every little bit and I will return the favor sometime soon!

Yes, I will continue to rock on my friends. I will just do it quietly.

Going to California

Friends… for the last couple of years I have told you about one of my favorite annual events. It is the Bay to Breakers 12K race in San Francisco, and this weekend is the 100th running! I am heading west to do this race. Let’s call it more of a fun party than a race actually. Sure there are some serious runners, but there are also crazies in costumes, nude… you name it, you’ll see it. It appears as though for the entire day the city of San Francisco just kinds of turns its head and says “anything goes!”

Dave at the starting line 2010!

If you are going to be in the Bay area this weekend, please look for me among the 100,000 runners. I’ll be the one wearing… well… I’m not quite sure yet. But follow my Facebook page and perhaps you will catch up with me there!

Exercise does not have to be difficult and boring. I love having fun as I exercise. I invite you to do something cool to keep your body in shape. Let’s catch up in San Francisco!

Rock on!

When is Your Birthday?

Birthdays – you either love them or hate them.  I personally love them! NO, not because I get lots of cool presents, but rather because each birthday is a confirmation that I am living a great healthy life!

Friends… I turned 56 last week. I am always hearing from people – “David that cannot be possible, you look 35. You’re still running marathons, you ski, you hike the Grand Canyon, etc.”

YES, I do all of that, and maybe that is what keeps me so young.

So here are my secrets to being 56 and looking 35:

I eat small meals several times a day. I eat a lot of fresh fish and seafood, and I avoid refined sugars, flours and pastas.

I drink a lot (and I mean a lot) of green tea and white tea.

I try to exercise outside daily, whether it’s a walk, run, strength training, or cardio- I move my body every day.

I keep a positive mental attitude. I really do welcome each day with splendor and joy.

I take a lot of photographs.

I do not harbor guilt or anger. If someone does something crazy, I quickly forgive and move on.

I limit the amount of alcohol I drink.

I try to make as many people smile each day as possible.

I NEVER smoke.

And mostly… I laugh and have FUN!!

Hope these tips will help you live to 102 and beyond.

Rock on

Dave

Please be sure to visit and like my Facebook Page!