John Salley's Back to the Glory Days Action Plan

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.

John Salley's Back to the Glory Days Action 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.

Will you ever feel comfortable in your own skin? That is, if you don't make an effort to protect it? Although 64% of adults do report wearing sunscreen when outside for prolonged periods of time, it turns out that only about 10% of people surveyed actually protect themselves daily, according to a recent review.

No matter what your skin tone is, unless you live in a cave with no sunlight, daily protection with either sunscreen, sunblock or protective clothing can not only protect you from developing sunburns (ouch!) but can significantly reduce your risk of developing skin cancer, particularly the deadliest type called melanoma. In addition, for those of you wanting to keep your youthful looks, daily sunscreen has been shown to reduce the development of wrinkles. A great teacher once told me that the best way to not have wrinkles is not to get them in the first place (think of how much money you can save on useless creams that claim to diminish wrinkles).

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