Marvin’s Health & Fitness Tips
- Marvin’s Health & Fitness Tips
These are the Three Most Important Steps:
- Write down calorie intake each day.
- Weigh every day at the same time, preferably when you wake up in the morning.
- Do some type of cardio 4-5 times per week. Start with 20-30 minutes every other day, and add one to two minutes per week until you get to one hour or more. This can be brisk walking, running, biking, or elliptical. The main thing is to get your heart rate up and keep moving. Don’t sit for more than an hour, keep moving.
Eating Suggestions
I strongly recommend you read the book “Eat For Life” by Joel Fuhrman, M.D. By following the suggestions in this book, along with exercising, you should be able to eliminate most health issues and weight problems. To maintain health, you should eat steel-cut oatmeal, cereals with whole grains and fiber, lots of raw fruits and vegetables, nuts/seeds (almonds, pistachios, pumpkin seeds, sunflower seeds, chia seeds, flax seeds, sesame seeds), all types of beans. Also drink some green smoothies. Read labels, look for 0 saturated fat, 0 trans fats, 0 cholesterol, very low sugar and sodium.
Eliminate processed foods, sodas (including diet) and foods from animals, sugar, sodium, flour, and fried foods. Drink green tea and lots of water. The less processed food and animal foods you eat and the more plant foods you eat, the healthier you will be!
The most effective protection against heart disease isn’t found in a pill or a procedure – it’s found in your diet. When you eat an unhealthy diet, 3 things happen. First, you compromise your health with excess pounds and toxins. Second, you risk falling into the spiral of food addiction and emotional eating. Third, you help make the healthcare industry very, very rich!
Recipe for Healthy Pancakes
¾ cup of old-fashioned oatmeal, two egg substitutes or egg whites, one banana, half a teaspoon of vanilla. Blend until smooth (add a splash of almond milk if needed), then cook like any other pancake. Makes three small pancakes. You can also add blueberries and chopped walnuts to make them even better.
My goal is to give you information to empower and inspire you to make healthy changes in your life but it’s up to you. You should eat a healthier diet and exercise now to avoid disease later. Making dietary changes can lead to significant improvements in health and well-being at any age.
Helpful Reading:
- “Eat For Life” By Joel Fuhrman, M.D.
- “The How Not To Die Cookbook” by Michael Greger, M.D.
- Walking & Running Books from jeffgalloway.com
- “The Great Prostate Hoax” By Richard J. Ablin, PhD
Helpful Websites:
dwlz.com – This website lists many restaurant menus with calorie counts.
There is also a free smartphone app called My Fitness Pal that can track calories for you.
In order to lose weight, eat no more than 9 calories per pound of your target weight per day.
Example – If your target weight is 150, 150 X 9 = 1,350 calories per day. Once your target weight is achieved, to maintain your weight, stay around the 10 calories per pound formula. Results should start to be noticeable in three to four weeks, in one or two pound increments per week. Most carbs should be eaten early in the day, and avoided in the afternoon and evening. Once you have met your goal, to be as healthy as you can be, you should continue to follow the plan in the “Eat For Life” book. Avoid processed foods. For maximum fitness, I suggest you work up to six days a week, one hour a day. Do four days of cardio, and two days of strength training. If you are over 60, you should also do some balance training. A workout watch, which can track calories burned and monitor your heart rate should also be purchased. If needed, you can break up your training into 30 minute intervals, once in the morning and once in the evening. This is the healthy way to lose weight, and keep it off. (Keep moving)
Stay away from junk food, sodas, bread. If you must have some bread, try a brand called Ezekiel 4:9. Meat, fried food, high amounts of sugar, cheese, all dairy products, and other junk foods can not only add to your waistline, but can also cause high blood pressure, diabetes, high cholesterol, heart disease, and a host of other health problems. Research shows that if you eat junk food, you will have a junk brain. Eating junk and processed foods is like taking a small dose of poison each day.
General Health and Fitness Tips
In the United States, nearly 74% of adults are classified as overweight or obese. Cardiovascular diseases cause 32% of all global deaths, making them the leading cause of mortality, but you don’t have to be part of those statistics. You have the power to take control of your health, starting today. You may make lifestyle changes to manage cardiovascular disease or your healthcare provider may prescribe medications. For many cardiovascular conditions, lifestyle changes like diet and exercise are crucial for long term health and can be more effective than medication alone. Did you know that your lifestyle habits have a profound effect on your health? Not just today, but most importantly, in the future. Research has shown that what you do now, is the largest determining factor in how long you live and whether you will spend your golden years healthy and energetic or sickly and frail. There are a lot of easy ways to burn calories in your everyday life. When you go somewhere, don’t look for the closest parking space, park further out and walk. Take stairs rather than escalators or elevators. Walk the terminal before your flight. Walk to your co-workers office to deliver messages instead of using e-mail. Walk to the restaurant for lunch, if possible. The key is to keep moving, it all adds up. Doing these things will burn calories and make you healthier. For most people, following these guidelines will eliminate most health and weight problems. In addition to feeling better, you will sleep better, look better, have more energy, and have a better immune system with no medications.
As with any plan, please consult with your physician before starting this plan.
I am 78 years young, and I follow these same steps. I rarely get sick, have no health problems, take no medications, and can do some things physically that I couldn’t do at 30 years old. Please feel free to email my assistant if I can be of further assistance at susan@smartbuyhomes.com or you may call me; MARVIN 817-881-6755.
Marvin’s Food Suggestions for Healthy Living:
- Buy organic foods whenever possible
- Eat cereals with 5 grams of fiber, some whole grains, very low amount of sugar and add flax seed, blueberries, strawberries, seeds and walnuts
- Almonds
- Apples
- Asparagus
- Avocados (for cooking use olive oil)
- Bananas (no more than 2 or 3 a week)
- Beans (all kinds) eat daily
- Beets
- Blackberries (organic only)
- Wild blueberries (find them in the frozen food section)
- Brazilian nuts 2 a day (good for arthritis and lowering cholesterol among other health benefits)
- Bread ezekiel 4:9 (found in frozen foods) dave’s bread also
- Broccoli (cook with tomatoes, healthy for prostate)
- Brussell sprouts
- Butter (vegan butter, miyoko brand)
- Butternut squash
- Cabbage
- Carrots (purple is the best)
- Cauliflower
- Chia seeds, sunflower seeds, pumpkin seeds, sesame seeds & ground flax
- Seeds (mixed together) (3 tbsp daily) use on cereal, oatmeal, salad or almond yogurt (50% of the mixture needs to be ground flax seeds)
- Cucumbers
- Dark chocolate (100% cocoa-small piece daily)
- Figs
- Goji berries (good for eye health & longevity)
- Goji berry juice (very healthy for eyes & longevity-2 tbsp per day)
- Ground flax seeds – 3 tbsp per day (good for prostate health)
- Ground mustard seeds (1 tsp)
- Kale
- Kiwi very healthy
- Mangos
- Oatmeal cookies (alyssa brand) whole foods
- Oranges
- Pears
- Pecans and walnuts
- Pineapple (not too much)
- Pomegranate juice & seeds (good for prostate health)
- Spaghetti squash (really healthy)
- Radish
- Red onions
- Red pepper
- Romaine lettuce and spinach
- Steel cut oatmeal with rye flakes added
- Strawberries (organic only)
- Purple sweet potatoes
- Tomatoes, turnip green, zucchini
I suggest 1/3 tsp of turmeric, no more, each day
This helps with inflammation and is very good for your brain
Yogurt – almond (w/seeds and berries)
Use raw honey for sweetener or stevia
Watermelon (research shows one cup or more daily cuts the chances of prostate cancer by 82%)
I recommend you do not eat meat, eggs, dairy products, chicken, however, if you do, I would do it sparingly and it must be organic and no more than a 6 ounce serving, preferably wild salmon or bison.
Here is the bottom line! We are products of our own environment and we make food choices not on what we know but what’s in front of us, so clean out your pantry.
Stay away from meat, chicken, all dairy (butter, cheese, etc…)
Limit caffeine & alcohol
Minimum amount of sugar (Maximum 10 teaspoons a day)
No dairy products, nothing with flour and no fried foods
No donuts (the unhealthiest food you can eat)
All of these are very bad for your health and may cause diabetes, heart disease, cancer and numerous other health issues. Research shows that if you eat junk food you will have a junk brain. These foods will make you sick and are like an installment plan for your funeral.
Eating these foods and exercise will keep you healthy.
Don’t keep food around that you know you shouldn’t eat.
You can’t change your eating overnight; i suggest you adopt one or two good foods and eliminate one or two bad foods every week. I also suggest you clean out your pantry and throw out foods you should not eat. Eat foods you love that will love you back (and that’s not mcdonalds).
If you eat out, i suggest you pull up their menu on their website so you already know what you are going to eat when you get there. (Avoid the Bread!)
If you want to get healthy quickly and get off your medications, you need to stay with a plant food diet, with no meats, no chicken and no dairy and exercise daily.
This is 98% of what i eat. I exercise everyday, take no medications, and rarely get sick. I have not had a cold, flu or virus in 15 years.
You will look better, feel better, sleep better, have more energy and get sick less if what you eat is 98% of these suggested foods.
I can do all things through Christ who strengthens me.
Main Points on How to Stay Healthy
Main Points:
- Change your eating to the foods i have suggested.
- Read the book: “eat for life” by joel fuhrman, md
- Weigh every morning when you get up.
- Start doing moderate exercise everyday and keep moving thru the day, do not sit for long periods of time. As you start exercising, your body will adjust to what you are doing. If you are walking, then you will have to walk faster and longer to increase your fitness. The main thing you need to remember when exercising, no matter what you are doing, is to keep getting out of your comfort zone. I suggest you start out slow with maybe 20 minutes a day and increase 1 to 2 minutes a week until you reach an hour a day. You can do a 30 minute workout in the morning and again a 30 minute workout in the afternoon. The main thing to remember to stay fit is to keep moving.
- I suggest you get rid of one or two bad foods per week and adopt one or two good foods per week until you are eating 98% of what i have suggested on the food list. When eating, cut off the tv, phone, eat slowly and chew thoroughly.
- Also, clean out your pantry and eliminate foods you know you should not be eating. Remove unhealthy foods so you will not be tempted to eat them.
- I suggest you buy a water pick and use it daily. Most people do not realize that keeping your teeth and gums healthy will not only improve your teeth and gums but will improve the health of your whole body.
- Drink water from the time you get up until the time you go to bed in small amounts. You need to drink half your body weight in ounces of water per day. Example, if you weigh 150 pounds, you would need to drink approximatly 75 ounces of water a day.
- If you walk for exercise, i suggest you buy a pair of hoka walking shoes. They are like day and night in difference. You will probably end up wearing them all the time. If you run, i suggest you get hoka running shoes.
- Remember, we don’t get out of shape overnight and we are not going to get in shape overnight. You need to take baby steps to improve your health.
- I suggest you use a dry sauna for 3 to 4 times a week. Work up to doing it 20 minutes. Research shows there are many health benefits from doing this.
- Research shows taking cold baths with ice between 50-60 degrees for 5 minutes is very healthy. It lowers your blood pressure, improves brain health, good for inflammation, increases growth hormones. I do this 3 to 5 times a week.
- If you have any serious health problems, such as diabetes, heart disease, high blood pressure, lupus, arthritis, i suggest you eat 100 percent vegan diet (no animal foods). Research shows most people that do this with moderate exercise will get well. I am not a doctor, i suggest you check with your doctor before starting this plan.
My History of How I Became Healthy
My favorite restaurant i would recommend is righteous foods.
It’s very healthy and very tasty. It’s located in fort worth on far west 7th street, near camp bowie.