One Page Wellness
By Steve Maggioncalda
updated 7aug15
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I am not a doctor but this One Page changed my life. At 47 years old, I lost 50 lbs in less than 3 months, my complextion cleared, my energy level doubled and I am much happier. My cholesterol levels went from 120/63 to 89/83 (LDL/HDL). Try this One Page. Commit to yourself before committing to diets & trainers & nutritionists & gyms. |
Always consult your qualified personal health care provider before making any dietary or exercise changes!
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Motivation: Remove all obstacles. I exercise in the early morning. My only goal when the alarm sounds: Walk to the kitchen. Once there, if I want to go back to sleep, I'm allowed. I never have. Create a plan wherein you don't deprive yourself. You're building a new you. Forever. Make it feel good. Diet: Don't go on a diet. Change your diet. Your hunger feeling may be thirst. Try that first. Stay hungry. Good to always have a little hunger feeling. It keeps your metabolism fired up. Strive to eat things with one ingredient. PEE CLEAR! Proper hydration is necessary for any of this to work properly! Exercise: Get a heart rate monitor. Spend 6 hours a week at 75% of your max heart rate. You'll be very surprised at how low 75% is. You'll find yourself needing to slow down. --- (max heart rate calc varies. Try here.) 3 - two-hour bike rides was all the exercise I did to lose the weight. Mon, Wed, Fri Be as active as you can --especially after exercise. Stay on your feet. Standing desk if you can. Food list: - Eggs (yolk too) - Chicken, pork, beef - Salmon, snapper - Apples, pears, papayas, bananas --- (Banana/Egg pancake - 1 banana and 2 eggs. mash well and mix. perfect batter.) - Blueberries, blackberries - Strawberries: the greatest dessert. My temporary "replacement" for sweets - Dates: another great dessert. Has a great "desserty" texture - Avocado, tomato, zucchini, asparagus - Plain yogurt (suggest: Straus) - Tap water, coconut water - Organic nuts: almonds, walnuts, cashews - Apparently, nuts REALLY soak in and store everything in the soil so organic is important with nuts. - Bread replacement: organic, GF corn tortillas (suggest: Sonoma Tortillas or Mi Rancho) - Pasta replacement: quinoa, zucchini noodles (suggest: Veggetti) - Almond butter. - Real Butter - Ghee - Oil: olive & coconut - your body needs oil. - Honey - Whole grain oatmeal - Black beans, green beans, peas, corn - Kale, romain, etc. --- Let the moisture of your veggies be the dressing - Beef jerky (suggest: Oberto 100% natural) - Avoid consuming alcohol while losing weight. But if you indulge, stick with these: Vodka (Titos), Tequila (Herradura), Sake. The three most "metabolizable" alcoholic drinks. If stuck in a beer/wine establishment: Cider Thoughts: - Your liver processes everything you ingest. Make the process easier by eating simple food. - Build an efficient metabolism. You don't want food to sit and wait in line to be processed. While waiting, it turns to FAT. - An efficient metabolism is much more effective than calorie counting. - Your liver loves to work. Don't let it rest. EAT! Just don't confuse it with complex foods. Eat 100% natural. - Eat out. It makes you happy. But do so smartly. - Avoid packaged goods. - I wasn't necessarily a believer in "Organic." I am now, for some foods. Organic = won't confuse my liver. Of course organic doesn't always mean healthy - Rather than paying for a diet or hiring a nutritionist, put the money towards good food. Treat yourself. - Get a standing desk at work & home My to-do list - Yoga - Swimming - Weight training |