In a week, Steve Caves, our Unhealthiest American has become more comfortable walking, is executing proper technique during resistance exercises, and is learning to read labels. And he is self-enforcing the YOU: On A Diet Rule of Five. Here is how you can follow Steve’s plan at home:
Step 1: Walk 30 minutes a day in a row
Step 2: Get a pedometer (overpay for one – it is that important to get a good one), and record your steps each day.
Step 3: Find a supportive buddy and
Step 4: Email them your steps every day (aim for 10,000; but when you normally do much less like Steve’s daily 2,500 steps – do not increase by more than 2000 steps a day in any week.)
Step 5: Trash your fridge, cabinets and other places you keep food items that age you.
You must employ the RULE OF FIVE (from YOU: On A Diet revised book). Don’t eat anything that, within its first 5 ingredients, contains the following:
1 and 2. Simple sugars and syrups. This includes brown sugar, dextrose, corn sweetener, fructose (as in high-fructose corn syrup), glucose, corn syrup, honey, invert sugar, maltose, lactose, malt syrup, molasses, raw sugar, and sucrose. Keep a little table sugar handy, and honey, and maple sugar, because you’ll use some for recipes. (See the box on other sweeteners on page 98 in the YOU On A Diet Blue Book.)
3. Saturated fat. This includes most four-legged animal fat, milk fat, butter or lard, and tropical oils, such as palm and coconut.
4. Trans fat.This includes partially hydrogenated fats, vegetable oil blends that are hydrogenated, and many margarines and cooking blends. (If you must, use cholesterol-fighting sterol spreads such as Promise and Benecol.)
5. Enriched flours and all flours other than 100% whole grain or 100% whole wheat. This includes enriched white flour, semolina, durum wheat, and any of the acronyms for flour that is not whole wheat – they should not be in your kitchen.
The next step is to go food shopping (more on this in tomorrow’s blog.)
Steve spent an hour in a grocery store with Kristin (I think anyone would be lucky to spend any time with Kristin) learning the Rule of 5…and how to pick things out that are great tasting and don’t violate the rule. Me? I went to the CAVs game and watched them beat up on the Phoenix Suns…how did I eat…a veggie burger, no fries, healthy slaw (just cabbage and vinegar), and some red wine.
Remember the keys: No excuses! You must walk, email everyday and trash the fridge, Sunday or Monday at the latest (normally we say Sunday, but you may be doing something else on Sunday like watching the Browns – that’s a joke, unfortunately.)
Steve just called – he just got over 9,000 steps today. That’s too much, Steve. We’ll see how you feel in the AM; and I’ll blog with you tomorrow.
Dr. Mike R., The Enforcer in the Land of Oz