Hello everyone! It’s incredible how time flies, isn’t it? This weekend is the beginning of spring. Spring means the start of warmer weather.  What better time is there to be outside than right now?

There are so many great things you can be doing outside.  Being out in the fresh air and sunshine is so good and healthy for you. The sunshine is the best source of vitamin D you can get. Spending time in the sun in small doses is great for you not only physically but mentally as well. Sunshine will increase not only your vitamin D levels but many other mood elevating chemicals into your blood stream.

This time of the year I like to take long walks, a jog, a run, or possibly even do a little yard work. All of these are healthy activities that keep my body moving.  And as you know, we’ve got to keep our bodies moving if we want to stay in an optimal state of health!

As you probably know, I’m typically outside in all seasons, but spring has always been my favorite time to be enjoying the earth’s rebirth. Playing outside is a very important thing not only for you, but for your family as well. Take them out with you. Enjoy the sunshine, breath in some of the fresh air. You will be rejuvenated and feeling so much better in no time!

Wow, it’s been over a month since I last posted a blog.  Time really does fly when you are having fun.  As you probably know, I travel a lot.  So of course I get asked all the time “Dave, how do you stay so fit and healthy being on the road so much?”  Well here are my answers.

I am always prepared. Airlines no longer feed you real food. What they generally offer are offer carb loaded snacks. And they charge an arm and a leg for them! So I pack my own. I always have fruit, nuts, and an energy bar in my carry on with me.  If it’s a longer flight, I make sure I have a healthy sandwich with me to make sure I keep up my eating routine.

I take my running shoes and workout clothes with me everywhere I go.  There is nothing like a sunrise walk around a new city, or a barefoot run on a sandy beach.

I make sure to find a good place for healthy Asian food where ever I am.  If the buffet is the only option, then I head for the salad bar and the carving station. I avoid the pasta bar and dessert area. And I am never tempted to go back for seconds. I can find healthy food almost anywhere.

I make sure I have plenty of bottled water with me at all times as well. I actually usually carry my own Nalgene bottle that I fill up at home.

Sure, life on the road can be a challenge, but it’s also a great way to experience this amazing country. If you always make food and exercise a priority, you will live a great healthy life!

Rock on!

The holidays have come and gone! If you are like the average person, you may have put on five, ten pounds or more during the infamous period between Thanksgiving and New Years. Now you are faced with the thought of getting into a bathing suit soon (that’s right… summer is less than 150 days away) and you don’t know how you are going to shed those pounds.

Don’t worry too much that you got yourself into this mess because I am going to help you get out of it! My best advice is to start NOW! Don’t wait until May and then wonder how you are going to lose that weight in a month. If you start doing the things that I am going to teach you below, we can work together to get you looking fantastic in time for the pool to open!

I have a few tips for you to get into your best shape ever and I will give them to you in list form (yes, I love lists!).

1.  Stop drinking soda! Yes, I am going to say it. There is NO type of soda out there that contributes to your health in any way at all. In fact is is very bad for you. It will cause you to gain weight, it will make your bones weaker, it flood your system with sugar (or even worse artificial sweeteners), and it will not add one single nutrient to your body. I beg of you, if you are going to make one change right here and right now, stop drinking soda in any form!

What should you drink? Fresh water is the best but I also like tea (unsweetened of course). Stay away from too much fruit juice as it contains a lot of sugar. And unless you are training for or participating in an extreme athletic event, no Gatorade or sports drinks. These are for electrolyte replacement only.

2. Try to cut out as many processed carbs as possible. I am not going to ask you to totally eliminate them (as I asked you to with soda above), but I’m telling you, if you can absolutely minimize the cookies, candy bars, cakes, doughnuts, sweetened cereals, white breads, chips, blah blah blah… you will lose weight and be healthier. Need I say more about this?

3. Eat less. I know I have said this before but it holds true now more than ever. We are eating about twice as much as we should be and that’s why Americans are getting so fat. Here are a couple tricks! When you go into a restaurant, either split a main course with someone or immediately ask for a “to-go” container. If you ask for the container, as soon as your meal comes, divide it and pack up half of it in the to-go box. Then enjoy it the next day at home. I ALWAYS split my course in a restaurant because these days they feed us double.

If you are eating at home, start using a smaller dessert sized plate for your main course. You will find that after a short period of time, you will actually be totally turned off when you see a dinner (or any meal for that matter) that fills up a full sized plate. You will wonder how you ever ate that much food in the past.

4. Be careful about between meal snacks. Even if you eat well at mealtime, it could be the snacks that are killing you. I am not saying not to snack. As I state in my book, frequent snacking is actually a good thing but we must do it carefully. Fresh fruits, nuts and fresh veggies are some of the healthiest snack foods. Again, please leave the refined carbs at the door!

5. Walk, walk, walk! I am not going to give up on getting your body moving. We as humans need to move to keep healthy. The gym is not absolutely necessary to stay in shape. Sure it’s good but there are other ways. Think of all of the ways possible for you to skip the elevator, escalator, car, bus, train, subway, etc. It really irks me when I see a young healthy person in front of me standing still on an escalator, especially when they are blocking me from walking. Sometimes I have the urge to give them a good push to get their butt moving a little. Again, the more you can keep that body of yours in action, the better off you will be health wise!

Please try your best to follow the tips here and if you do, I will guarantee you will be proud to put that bathing suit on in less than 150 days!

Talk to you soon!

Sure, the holidays are upon us. But this does not necessarily have to translate into a death sentence for your waistline. Family get-togethers, parties, food, gift baskets, cookies, and eggnog… the list of indulgences seems to be endless! Did you know that it’s not uncommon for people to gain 5-10 pounds or more between Thanksgiving and New Years? There are so many temptations and it’s almost sacrilegious not to partake in some or all of them.

Worried what the holidays will do to YOUR body? Well no need to fret because I’ve got five things that if followed, can help you make this your healthiest holiday season ever!

1. When going to the holiday parties, use a small plate and eat half portions. Let’s face it; it’s very easy to overdo it when so much good food is put in front of us. A good way to avoid overeating is to use a small dessert sized plate for your main course, so even if you fill it up, it will generally be half the amount that you would normally eat had you used a normal dinner sized plate.  And please do not be tempted to go back for seconds!
2. Keep your body moving. One of the keys to staying in shape is to exercise and keep the blood flowing. But if a difficult schedule and travel keeps you from going to the gym during the holidays, sometimes we need to be a little more creative. Try to get your exercise in by doing things such as picking a distant parking spot and walking. And if you can walk instead of jumping in a taxi, a bus or a train, go ahead and do so. If possible, take the stairs instead of the escalator or elevator. You will be surprised how much exercise you can get in when you skip some modern conveniences.
3. Limit your alcohol consumption. OK, I am not going to ask you to become a teetotaler during the holidays, but let’s face it… alcohol is fattening. Very fattening! So try your best to limit your drinking. One simple trick is to make a deal with yourself that when you drink half of a beer, you will discard the rest of the bottle. And remember how fattening those holiday drinks such as eggnog and other sweet drinks can be. Use a small cup, say “Cheers” to family and friends, but that’s it!
4. Stay away from the dessert tray! This is everyone’s weakness because we all love dessert. But as you know, desserts are packed with sugar, fat and calories! If there is any way you could avoid desserts completely or just take a “spoon sample,” you will be doing your body and your waistline a tremendous favor.
5. Stay hydrated by drinking more water. This is one of the best “tricks” to help keep the weight off during the holidays. When it’s cold outside, we tend to drink less water. But believe it or not, we still lose plenty of water through sweating in the winter, even when we sleep! So if you can make it a point to keep drinking fresh water throughout the day, you will not only keep yourself properly hydrated, you will keep your stomach fuller which will in turn help to keep the edge off your hunger. And no, sodas do NOT count!

The holidays are definitely fun times and granted we are constantly tempted with plenty of good food and drink. But by keeping these simple tips in mind, I am fairly certain you can make it through the season and perhaps come out healthier and thinner than you ever would have thought! Happy holidays!

Do you know what the easiest way to actually appear more vibrant as well as look at least 5-10 years younger? The answer is to just lose some weight. Those of us that are carrying around a few extra pounds… oh my God, what the weight does to our body, our skeleton, our heart, joints, etc. is one thing. But what it does to our actual appearance is another.

If you know you have some weight that you should lose, here is what I would like you to do. Take a picture of yourself. A good face shot is the best. Mark the date on it. Now go back and read my past articles right here. Review my book. If you have not read my book, shame on you because you can do it right here for free!

Now make it your mission to lose the weight that you need to lose over the next several months. I know you can do it. Remember, smaller portions and exercise are the keys! When you have lost the 5, 10, 15, 20 or more pounds that you need to lose, go ahead and snap another picture. Take it in the same position as the original was taken. Mark a date on it.

Congratulations! You now look years younger! You feel better and your friends and family will be amazed. I guarantee you will love yourself!

Always feel free to email me at rundrdave@gmail.com if you have any questions about anything! I am here for you.

Now just do it!

Hello again. It’s me. You know how much I love to talk and write about healthy living. It’s my passion to teach you the things that I have learned and incorporated into my life over the past thirty plus years.

No matter how much is written on this topic, it seems as though so many of you are still struggling to lose weight. Being too heavy is a problem that is not going away.  Over two thirds of all Americans are overweight. And the number is increasing. And if you are in a country outside of the United States, it’s getting bad for you as well. There is no longer an age or a gender barrier. Being overweight is an equal opportunity demon for all.

But it does not have to be this way. I swear to you it does not.

Listen. I feel your frustration. I really do. I see you as you are getting onto airplanes. Or as you are walking through the mall. Or waiting for a table at a restaurant. You are there and you have extra pounds that you do not need. It’s that simple.

Believe me, as a health writer and coach, I realize that if you could snap your fingers or wave a magic wand and be thinner right at this very moment, you would do so. You do not enjoy carrying around the extra weight. You know that others are watching and it makes you feel uncomfortable.

You know that the extra pounds are taking a toll on your heart, your bones, your joints, your nervous system, your glands, your skin, your lungs, your blood… I could go on and on because just about every part of you is resenting this extra weight.

But you continue to do the same things day in and day out. That’s why you don’t see any change. Or maybe you do see some change, but it is your weight going in the wrong direction.

I see you posting on Facebook that you are starting a diet tomorrow to lose ten pounds. Or that you are going to join the gym because none of your clothes fit any more. Or that you can’t fit comfortably in a seat on the airplane. Yeah, I see it all.

Let me tell you something my friend (and I can call you my friend because that’s what you are). None of the quick fixes work. You MUST trust me on this. There is no quick fix to lose your weight and to be healthy again. Sure you can lose ten pounds in a week on a crash diet or some whacked out eating program. I don’t recommend it. But you certainly can do it. The bad news is that it will not last. Again, please trust me.

I am going to fill you in on the only way to lose weight. I have told you this before but it is so important, I feel the need to emphasize this like crazy. Please read the following sentences:

The only way to lose weight is to eat less. And the best way to eat less is to simply control your portions.

That’s it. That’s all you need to do.

Put those words on your refrigerator. Say them every day.

Stop counting calories. Stop depriving yourself of certain foods. Stop it with the low carb diets. Stop it with the low fat diets. Stop it with the high protein diets. Or the low protein diets. Or the juice diets. Stop all of that crap!

Just eat less by cutting down on your portions.

If you are an average person in the U.S., you eat about twice as much as you probably need to. True. Just look at what they serve you in a restaurant. One meal will serve two or three people.

When my wife and I go out to eat, we split one meal between the two of us. And believe it or not, we oftentimes have leftovers even after doing so that we bring home. Waitresses hate us because they think we are cheap. After all, no one splits meals in a restaurant. It is not the macho thing to do. Sometimes I swear I think that many feel it is “very cool” to eat a lot of food. I mean, after all, the waiter or waitress makes you feel guilty if you don’t order appetizers, plenty of side dishes and dessert with your meal.

But the waiter or waitress does not come home with you and look at you standing there naked in the mirror noticing that things are not looking so pretty anymore. And the waiter or waitress is not paying your medical bills, are they?

Please forget about disappointing the waitresses. Just give them a good tip and they’ll stay off your back! And don’t give into social pressure when your friends ask you to eat more and more. I want you to be the one who looks in the mirror at yourself when you are completely naked and says “Wow, I look damn good!”

Eating less is not easy at first. It takes discipline and practice. Sure, there are times when you will feel hungry. Your body will tell you to keep shoveling food into it. That’s only because your body is used to it. Don’t give in.

It will take about six months for your body to reprogram itself. At that point, you will be eating the right amount of food. Looking at large plates of food will actually make you feel sick. When I see someone eating a three egg omelet with cheese and bacon and all kinds of other junk on their plates such as mounds of potatoes and multiple slices of toast, it makes me sad. You just don’t need it. If you are curious, an example of a perfect breakfast for me is one or two eggs, one slice of toast, a small glass of juice and perhaps a small yogurt. And I emphasize the word small. Normally portions are too large and I want you to start thinking small.

Please give this new way of eating a try. Less is better. Eat your meals but just eat less! And don’t let me hear the word diet anymore. This is not a diet that you are on. It’s a lifestyle.

Here’s to you being thinner!

 

 

I’m looking at the calendar and I cannot believe that it’s November already. Ski season is just around the corner. And those of you that have been following me for a while know what that means to me. Every January I head out to Breckenridge, Colorado and spend about a month there working and skiing. I am very fortunate to have the capability of being able to work from wherever I am in the world as long as I have my MacBook and an internet connection!

Mixing up the exercise routines is good for the body and spirit. Doing the same routine year in and year out causes burn out. My favorite outdoor exercises are running, walking, backpacking, hiking, and of course skiing. And depending on the season of course, it is easier to do some activities as opposed to others.

I am looking outside my window as I am writing this and noticing the leaves that are still left on the trees are beautiful. Most are gone however. It is getting chilly here in Maryland. But today is a beautiful day for a walk or a run. I think I will work in a nice run and a little workout in my home gym before I dash off to a dinner meeting later this evening.

My mind is always working – and a big part of my life is staying current with my exercise. This is how I stay young and thin. As I have said in the past, I am not a fast runner. But I am a steady runner. Been doing it for thirty some years now and I will not stop. My mom always told me that running is not good. Hey mom, look at me now!!!

Waddle on!

I am getting ready to go on the road for the rest of the week. I will be traveling through Houston, St. Louis and Nashville before I return home on Friday evening. Now it’s easy when traveling not to do the normal routine, but remember, it is a lifestyle.

So I am taking my running shoes and running clothes. If I go into the gym, I will be prepared with the proper attire as well. The idea is to keep moving. Travel or no travel, work or no work, keep it going. It does not have to be extreme. Just do something. A short walk is better than sleeping in!

Oh, and one more thing. Small portions when eating! Always! No pigging out. Restaurants want us to eat about twice or three times as much as we should eat. Don’t succumb!

If you just do the above and stay away from tobacco, you will be heading in the right direction.

Rock on!

Well friends, last month I made my annual trek out to one of my favorite cities in the world to run the Bay to Breakers 12K. This crazy road race starts at The Embarcadero at the San Francisco Bay, and goes about seven and a half miles until the finish line at Ocean Beach! As you probably know, my life is made up of a series of cool events. From skiing the Rockies, backpacking Grand Canyon, running Chicago Marathon, or hiking the Billy Goat Trail (Great Falls, Maryland), I am not one to sit around on the couch and watch sports or play cards with the guys. That would just make me fat. Besides, that stuff is WAY too boring for me. The lifestyle that I have chosen keeps me thin, feeling good about myself, and strong. I am 55 years old now and feel like 35!

OK, back to the topic at hand. The Bay to Breakers 12K. It’s kind of hard to explain this race. It’s not necessarily a competitive race. Well, it can be if you want it to be. But many of the runners (100,000 of them), including yours truly, do it for the fun, the exercise and the scenery. And by scenery, I am not only talking about the streets, homes, hills, parks, ocean, etc. I am talking about the costumes, the craziness, the bands lining the course, and one more thing – the naked runners! That’s right, there are people that run this race TOTALLY nude. It’s a Bay to Breakers tradition that the city actually allows!

If you are having a tough time visualizing this party of a road race, I have prepared a little video that I personally took while running last month. You can view it by clicking HERE. Caution – there is some nudity (naked runners).

Next May will be the 100th running of the Bay to Breakers 12K. They say it will be the best yet. No holds will be barred. I will be there. Want to run with me? Let’s do it. By the way, you don’t have to run. You can walk the course. There are tons of walkers enjoying this race.  Put down the remote control. Forget the card game. No more messing with video games. Let’s get active. Your body will love you for it.

UPDATE – This year’s race will be May 15, 2011. Will I see you there?

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