As we get older and life becomes more demanding, we often forget about ourselves. Re-learn how to take care of yourself through diet and exercise. Get back in shape. Get back to being your best self. Follow this 3-step plan.
Your glory days don’t have to be a thing of the past. They can be an everyday accomplishment. Look good and lose the weight. Feel good and bring physical activity back into your life. Challenge yourself by testing your discipline. Hold yourself accountable and involve a support system of family and friends. Regain and hold on to your vitality. Get back in the game with NBA star John Salley’s Back to the Glory Days Action Plan.
Step 1: Go Green
Commit to eating at least one green meal a day. Select high-quality leafy greens and lots of colorful vegetables. A good green meal is high in fiber and antioxidants, and will help you feel better, lose weight, and boost your mood.
John Salley’s Favorite Go-Green Salad
- Salad ingredients: kale, baby spinach, beets, heirloom tomatoes, white onions, persian cucumbers, avocado, sweet chili peppers and chia seeds (mood boosters)
- Dressing ingredients: olive oil and balsamic vinegar
Dr. Oz’s Go-Green Suggestions
Step 2: Binge Prevention
Depriving yourself of snacks between meals is the easiest way to sabotage a healthy diet. Instead of starving yourself and reaching for the easiest available empty-calorie snack, opt for sustainability. Fuel your body throughout the day. Don’t go more than 2-3 hours without eating a meal or snack. This will speed up your metabolism and prevent binge-eating. Eat 3 healthy meals and 2-3 healthy snacks a day.
John Salley's Favorite Healthy Snacks
- Apple slices with peanut butter
- Low-fat granola
- Vegetables with hummus
- Walnuts and almonds (soaked in water; soaking makes them easier to digest)
- Blue corn tortilla chips and fresh low-sodium salsa
Step 3: Posture Perfect
Try pilates. Pilates is low-impact, and helps to strengthen your core and tone your muscles. It is a rewarding way to ease into an everyday exercise program.
In addition to these lifestyle changes, make sure to add 45 minutes of cardio to your day. Sweat off those old habits and get yet another step closer to reliving your glory days now.