Saving Face…….

Posted on July 21, 2012 by Warren Dostie

Imagine for a moment that you had just woken up from a long coma, and had no recollection of your self or your life whatsoever.  You had complete amnesia.  If you looked at your face in a mirror, how old would you guess that stranger to be?  Lets be totally objective.  How does that image hold up to the ages of other people you know?  If you can’t give a favorable answer, don’t feel too bad, because there is a lot you can do to improve and even reverse the damage time has “impressed”  upon you.

We often tend to forget that our skin is an organ, just like any other.  Your skin suffers from assaults from the external environment, many of which (like the sun, and smoke) we can try to minimalize and mitigate with specially selected topical creams and lotions, but whats also important is the internal treatment we can directly apply to it.  It takes an integrated approach of topical lotion application and dietary/lifestyle changes if you want to maximize your youthful appearance.

One thing thats great about a skin health protocol is that many of the nutrients we apply directly to our skin are also ingestible and have an equally beneficial effect when added to our diet.  Also, the general dietary guidelines recommended for other health concerns also benefit a healthy skin.  For example:

 A lot of the puffiness and sagging that sneaks in over the years is the result of inflammation, a factor worsened by excessive glucose and insulin in our meals.  This is caused by inflammatory hormones that can destroy collagen and elastin which are the foundation of our epidermis.  You can directly counter this by the taking of fish oil and other omega 3s such as that in flax and chia.

Collagen is the fabric that holds skin (and bone etc) together.  Our bodies require vitamin C, growth hormone and glycine, etc to manufacture it’s collagen.  Collagen keeps the skin supple and thicker and prevents the sagging from gravity that characterizes an old face.  So you really should add these nutrients to your diet.   Another good way to stimulate growth hormone is through vigorous exercise.   Anaerobic exercise is the most effective here.  You can add your face to the list of reasons to start huffin and puffin…………    And don’t forget to get enough sleep.  This is not only to prevent those familiar bags under the eyes, but it is critical because deep sleep is the time when you recieve your greatest growth hormone secretion.   

In the case of dietary antioxidants to benefit skin, the ones you want to be sure to include are vitamins A, C and E, and also pycnogenol which has shown to provide huge benefits to the skin.  I use them religiously because they are inexpensive and they really do the job.

The same applies for topical skin creams.  Try to find one that includes those antioxidants as well as Coq10 and Lipoic acid.  

Two other ingredients you want to see on that label are hyaluronic acid, and ceramides.   Hyaluronic acid is an important constituent of skin membranes, and also of articular joints and sinovial fluid.  It is another foundational element important to hydration and wound healing of the skin.  Hyaluronic acid breaks down in excessive sunlight, but it can be directly increased through supplementation and topical skin cream application.

Ceramides are compounds found in skin membranes that are important to skin suppleness and also hydration of the skin.  Lotion manufactures have been including ceremides for years, you want to be sure that your own concoction lists them as ingredients.

I hope that you will find these recommendations helpful to your own regimen.  Remember that the way your face appears is as much under your control as is the rest of your body.  Your face is your showcase.  Put out the best one possible for the world to see!

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Free Radicals Come at a Cost…

Posted on June 23, 2012 by Warren Dostie

By now you’ve probably heard of free radicals and and all of the evils they wreak on our bodies, and also the great hope we have with the antioxidants at our disposal.  Do you actually take advantage of these?

Many people don’t bother taking supplements, or directly address their diet with that in mind.  More common is their concern about losing weight or getting in shape.  It’s understandable, these are persuits that can give an immediate and visual impact.  Yet the evidence is out there – free radicals may not strike us down instantly, but they are partly responsible for many if not most of the so called “ravages” we see in aging such as arthritis, skin aging, loss of mental focus.  These are not  “natural occurances”.   They are the result of damage inflicted by our inner and outer environment. 

Imagine how you will look and feel ten years from now.  By taking charge of your diet, exercise and sleeping habits you could almost stop the aging process in its tracks, and look and feel as good as you do now.  The flip side of the coin?  Ten years takes a pretty big significant toll on peoples faces and bodies.  But it doesn’t have to be so.  Here are a few simple changes you can make to be on the positive side. 

  • Take a multivitamin supplement with added vitamin D.  Most multi’s carry all of the traditional vitamin antioxidants – C, E, and the various B vitamins.  Note: if it is high in vitamin A you should add vit D seperately as they can compete.
  • Supplement with the powerful  “mitochondrial antioxidants”  Lipoic acid, coq10 and magnesium.  These are directly involved in energy generation, and thus are right on ground zero for free radical generation as a byproduct.  They are also involved in many other metabolic processes.
  • Make an effort to add foods rich in natural antioxidants – citrus fruits, broccoli, tomatoes, berries of all kinds, etc.  Just stop over a bit longer in that produce section – that is the ” Shangri-La” of antiaging.   Another easy way – add katsup, mustard and other condiments to your entrees and sandwiches.  That simple step really does make them healthier, and it adds up over time.
  • Do not megadose on vitamins however.  A side effect of supersupplementing is that the anitioxidant itself becomes a free radical after it has done its’ job.  As it gives up an electron it becomes volatile- seeking another to replace it.  Heres an example:  taking 1000 iu  or more of vitamin e can lead to “tocopherol induced peroxidation”  where the vitamin itself becomes destructive.  Vitamin C will “recharge” or neutralize it, but it too then becomes a free radical.  Glutathione, your bodies most important anti will donate an electron to vit C, then Alpha lipoic acid will regenerate the glutathione.   Its a vital cycle.  You want to be vigilant, the benefits are considerable.

One last note: people who eat a lot of processed carbs or overcooked meat generate a lot of free radicals.  They also create system wide inflammation – another premature ager.  If you have diabetes or anyother ailment you are also producing excessive free radicals.  Vit C, lipoic acid and glutithione can be your suit of armor in these instances.

To a younger, healthier you  – 

   Warren Dostie

 

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Resveratrol Blast

Posted on June 10, 2012 by Warren Dostie

Go ahead, indulge!

Resveratrol has gotten a lot of attention lately both in the health food circles and in the lab.  Long valued as an antioxidant with various health benefits,  in recent studies it has shown an ability to mimic the antiaging effects of drastic calorie restricted diets.  I have here a nice little snack tip for stealing a little bit of these impressive benefits for yourself.

Calorie restriction with adequate nutrition (CRAN) is a regimen which has shown to provide dramatic longevity benefits in nearly all species tested to date.  This differs from the simple reduction of calories recommended to dieters – CRAN advocates cut up to 30 or 40% of the total from their diet.   The results have been outstanding: in mice, dogs and even now primates it has shown a 25% or greater hike in their lifespan, with an associated increase in strength, energy and vitality.  They also show increased immunity, increased growth hormone and protein synthesis, better glucose and insulin control and increased natural internal antioxidant enzyme production.  Sounds pretty good to me.

The only trouble is, maintaining such a restrictive diet has shown to be difficult for most people.  ( I tried it for a while and settled eventually for about a 20% cut)   Strict advocates of the diet often report symptoms such as:  feeling cold, always hungry, and an ultra thin wiry physical appearance.  It is a pretty big cost to pay even though the benefits are compelling.

So in resveratrol we have a nutrient that can mimic the benefits of calorie restriction without all the bother.  And of course the sources of this polyphenol are attractive too – it is present in red wine, blueberries and nuts and dark chocolate.  My personal solution is to combine them all in a snack, adding a direct supplement to the mix.  You thus indulge in a great tasting natural and supplemental extract blast that undoubtedly will maximize the health benefits possible with calorie restriction.   Also:

Calorie restricted animals invariably show dramatic weight loss and healthy physiques.  What a surprize!  And in some studies this benefit has also been realized with resveratrol supplementation.  One possible factor:  resveratrol stimulates adeponectin, an important hormone that regulates blood sugar and may work synergistically with leptin in controlling appetite and obesity.  Obese individuals show very low adeponectin levels.

For my daily shot of resveratrol I usually start with a small handful of peanuts, usually in the evening while watching the tube.  I sometimes substitute whole wheat chips and salsa;  then I wash it down with a resveratrol/quercetin supplement and a glass of pomegranate juice with blueberries.  (quercetin, found in apples and onions [salsa] works synergistically with resveratrol, making it more biologically available)   Heres my personal pomegranate potion:  sweet

If you’re looking for a healthy alternative to the typical evening snack and want to turn on the antiaging powers of this healthy concoction by all means give it a try.   Your body will thank you in the long run.             Cheers!

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B Vitamins = Broad Benefits

Posted on May 27, 2012 by Warren Dostie

Ok, you try valiantly to have a healthy diet, but because of time scarcity it might not always work out that way.  It does take a little extra planning and preparation and we might too often opt for convenience instead.  If that sounds like you, you are a solid candidate for added supplementation.  

Having said that (as have so many other advocates)  there are other reasons besides simply  “making up for shortages” or “added insurance” as we hear all the time;  here are some powerful benefits to be gained from adding a B vitamin complex to your “age fighting arsenal”.

How’s this for starters:

  • B vitamins are used in energy generation, they are a crucial factor in the production of ATP, our body’s energy currency.  You will very likely notice a boost in your energy levels right off the bat with this combination.  For more on that check this out.
  • B vitamins (especially B12 and B6) are immunity enhancers.  They raise the body’s glutathione.  Glutathione is our most important anti-oxidant.  It defends from free radicals inside the cells, and is critical to the livers detoxification process.
  • B vitamins are essential to the production of many important hormones (serotonin etc);  they are also required for proper nerve and heart function.
  • B3 (niacin) has shown to be very effective in reducing harmful cholesterol.  Doctors often recommend it as a starting point in addressing the problem.   (It’s interesting to note that I’ve found that if you take Niacin in a “complex” with other B vitamins it hasn’t led to that uncomfortable “niacin flush”.  Why this is so? You got me 🙂
  • B vitamins are necessary for removing the dangerous amino acid homocysteine from the blood.  B12, B6, folic acid and betane (from beets) remethylate it back into the amino acid methionine or transulferate it into cysteine or glutathione.   It is very important to recycle homocysteine as it is believed to be one of the starting points for the cascade of cardiovascular disease.  Also, methylation is an important process that occurs in the DNA of all cells.  It is the transfer of methyl groups and begins with sulfur rich amino acids such as methionine.  A decline in methylation is a hallmark of aging.  Without methylation you die.  With inadequate methylation you have sickness and accelerated aging.  Pretty strong  case for addressing it, right?

Also note that B vitamins are very safe even at high doses.  They are water soluble so they can be taken freely in a drink – such as “Vitamin water” or in an energy drink like “Five Hour Energy”.   (Hey, they’re onto something!)  Also lets not forget the many food sources of our B vitamins, another reason to spend a little effort on that daily and weekly recipe.  Bon Appetit!

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Eating Healthy, Right?

Posted on May 20, 2012 by Warren Dostie

They say you should get three servings of fish per week, I guess this makes one…….

Ok,  no one is going to be foolish enough to think eating goldfish crackers is healthy, but what some would be surprised to find out is that actual fish in many of the ways it is prepared today offers practically no more nutritional value than those little finned snacks!

It’s true.  Processed frozen fish – (fish sticks, etc) have virtually none of the omega 3 or the vitamins and minerals of the fresh caught variety.  So counting them as a healthy food selection is sadly misinformed. 

This is only one example of how our modern diet shortchanges us of healthy nutrition.  Everything from mega-farming techniques and their depleted soils, to modern food processing methods, to the way we prepare our meals often has a negative effect.

I think we’ve also lost our sense of “natural taste” for foods the way nature intended them.  At the very least this normal appreciation has been warped a little bit.  Ask youself the following:

When you prepare a salad what type of lettuce do you use?  Is it that big round white iceberg variety?  From a nutritional standpoint this is the worst selection.  Almost no nutritional value.  Go for romaine, green leaf, or something with substance.

Do you always first peel your cucumbers?  You’ve just stripped them of 90% of their vitamins and phytonutrients.  What else have you included in the bowl?  I think that a healthy salad should be a kaleidoscope of colors and textures, with things like broccoli, spinace, onions, peppers, collard greens, mushrooms and tomatoes.  These will not only help you to lose weight, but they will preserve your immunity and fight off cancer and other nasty diseases.  Kinda the reason why you made a salad to begin with right?

By the way, when you prepare a salad in its “wild untamed state” 🙂  it is not as perishable so you can make a large batch of it to have for 3 or 4 days….

How about deserts?  I’ve noticed many highly esteemed chefs preparing deserts with blueberries or strawberries then sprinkling sugar on them liberally.  What does this tell us?  We have obviously lost the appreciation of the actual flavor of these berrys if we have to doctor up the taste.  No big deal I guess but Westerners eat waaaaaay too much sugar….

I have always thought that eating healthy is just as enjoyable as eating –the other way.   But since we’ve been doing it one way all our lives it takes a small indoctrinating period to develop the appreciation again.  I’ve posted some useful ideas for you to ease into the transition, you can find them here  You don’t have to make any radical changes, just a steady tweakin is all it takes.

Hope I’ve been of help and here’s to your health!

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The Big Non-Secret About Diet and Exercise

Posted on May 5, 2012 by Warren Dostie

                                                                     Bustin’ loose!

What one critical factor will be most determinant in the success or failure of your ambitious weight loss plan?  What is really the bottom line?  If you haven’t guessed it, it is your habits.

Habits are there for us day in and day out.  They don’t care if you are in a big “unshakable iron will power moment”, or if you just got done reading the latest “miracle no sweat, guaranteed weight loss” best seller.  Your habits instill a steady, consistent and unwavering train track to either success or failure;  it is critical that you develop and nurture the correct ones if you want lasting results.  

But here’s the surprise.  It’s actually pretty simple to do.  You don’t have to sign on to any costly long term programs.  You don’t need any inspirational,  “bolt of lightning”, life changing event.  You only have to understand a couple of important principles about addiction.  Thats all it really is.  I found this out myself years ago in my battle with the butts.

Before I discovered that habit breaking or formation was mostly about understanding, I was caught up in the typical cycle of on – again,  off -again, quitting – endulgence, elation – frustration.  I would give em up for a week or two, then some day “have just one” and be right back at square one.  Then I finally figured it all out.

I analyzed my situation and arrived at a few conclusions concerning my motivation, impulsive and addictive behavior.  Once I had laid it all out, I was able to develop a program for  “channelling myself in the right direction” and viola, I was a nonsmoker.

Well, it didn’t actually happen quite that fast, but I was finally moving in the right direction.  Here are the conclusions I had drawn out:

            1.  A powerful addiction warps your thinking about it.  You can readily list all of the powerful reasons for changing your particular vices, but when the moment of truth arrives, when you are holding that pack in your hands, the only thoughts that fly through your mind are the reasons why you should go ahead and indulge.  You can only envision the thrill, burst of elation, wonderful taste, and so on.  The dirty, bloating, smelly, health destroying consequences?  Pffft.  Last thing on your mind right now.  So you must always be aware of this as you proceed in your struggle day to day.

            2.  One of the biggest stumbling blocks an addict is faced with is the fear of having to stay on the wagon for his entire life.  You find the indulgence of your habit to be enjoyable.  It is a part of you.  You can give them up for a short, clearly defined period, but the thought of never being able to have another cigarette – ever again??   That’s daunting.   What must be realized is that after a certain behavior modifying period your desire for the indulgence will simply evaporate.  You won’t even miss em.  This is where a little mental jiu jitsu is in order.  You should take the pressure off yourself by putting a short term limitation on your program.  Just give them up for 10 days.  After that you can reevaluate.   In other words, before lighting up just go for “another 10 days.”  You see what I mean. 

            3.  You have to be prepared for a battle.  It’s not easy to quit.  The urges will be persistent for a time, and as stated earlier, they will perform an all out mental attack.  You have to always be aware of this, and also the reasons why you are quitting in the first place.  So keep a constant vision of that slimmer, stronger healthier you that will be your reward.  As the time goes on it will get easier and easier, and you will begin to see the results.  But  don’t ever  forget how easy it is to destroy this progress you have attained!  A tiny slip can become an avalanche.   Don’t take it lightly.  Lastly, be sure to stay away from places where you will be exposed to the source of your craving:  parties, smoky rooms, etc.  “Proximity breeds propensity.”  (I like that:)    You can always go back later when you’ve fully licked the habit.

So if you put it all together, you can devise a program that will stick, and finally break the chains of your powerful addiction.  You can also create a diet or exercise plan that will actually have a chance of success.  Modifying behavior sometimes takes insight and a little creativity, you don’t have to be an unyielding, unbending, iron willed monster.  Try this out and good luck!

If you like my post, sign up for my regular updates!  Just put your email address in the box to the right then click “sign me up”  its direct and unpublished.   Thanks – Warren

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How Cluttered is Your Body’s Hard Drive?

Posted on April 29, 2012 by Warren Dostie

One of the most insidious and destructive metabolic contributors to the aging process in our bodies is glycation, or as it is known in the medical community –  A.G.E ing.  This factor gets very little attention today but its effects are as accumulative and devastating as the oxidative process – which seems to dominate health related talk shows and infomercials.  Here are some easy ways you can  limit it.

Your body’s organs and cells can be likened to a computers hard drive.  As your computer ages it accumulates bits and pieces of old information, left over junk from the programs you’ve run on it.  They can slow it down and even render some applications unoperable.  The necessary solution might be a tricky, expensive cleanup or even an eventual trip to the mall for a whole new unit.  (Too bad these options aren’t available to the human body!)

AGEs stands for Advanced Glycated End products, which is the crosslinking of glucose and protein, or protein/protein as in the case of Glucosapane.  These useless products accumulate and “gunk up” our systems, leading to the slow down of metabolic processes, “stiffness”, dramatically increased production of harmful oxidants, increased inflammation, even cell death and increased cancer risk.   Sounds pretty bad, right?  It gets worse.

Glycation is irreversible.   Its net effect is accelerated aging and increased risk of a host of diseases.  Yet there are a few easy ways you can inhibit it, and a few supplements that can pretty much shut the process down:

                    1)  Take a serious look at your diet. (again, sigh)  High glucose, the result of consuming all those processed “white” carbohydrates and other high sugar substances are the starting point.  Glycation occurs when the blood sugar exceeds 85 mg/dl.  Well inside the so-called healthy range.  Opt for whole grain bread, pasta instead, and limit candy, etc.

                    2)  Cook your food at a lower temperature.  Glycation is chemically identical to the process of “browning” or “caramelization” – which ironically is the sought after desired result of many chefs!   Glucose literally cooks your insides, but consuming well done food causes the same problem.  So bake at 300 degrees or less, and fry at the lowest effective temperature.  Slow cooked meats are often more tender and flavorful anyway.

                    3)  Have a cup of coffee after every meal!  Yes, it definitely inhibits glycation.  Postprandial (after meal) blood glucose levels can skyrocket to 180 or more and stay there for hours.  Coffee has a profound effect on this.  See here for more good news.

                    4)  Take B vitamins, and other inexpensive supplements such as Benfotiamine (a form of B1), Lipoic acid, Grape seed extract, Resveratrol, and Pterostilbene.  These all greatly inhibit the glycation process and its destructive consequences.

To sum up, glycation is one of the fundamental causes of the negative cascade of debilitating effects of aging.  Addressing it can ensure that years from now you are experiencing vibrant health, energy and mental sharpness rather than a clear advancement of the negative consequences shown above.  Of course, these are basic healthy lifestyle changes so you will also benefit in many other ways too!    Good luck!

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Maunderings of a Sleepless Philosopher, part 3

Posted on April 22, 2012 by Warren Dostie

This one’s not specifically related to health, but it reflects my own personal approach to life in general, and may be a helpful viewpoint for some.  Anyway, it is  what’s keeping me up at 3:30 in the morning, so here goes!

                                      STRIVE FOR PERFECTION, NOT EXCELLENCE.

“Seek perfection and you will achieve excellence.  Seek excellence and you will do a pretty good job.” 

This kinda goes against traditional advice, doesn’t it?  Most experts say you should only attempt to do an excellent job, because the excruciating panting after perfection – flawlessness in every detail, is overly time consuming, very stressful, and ultimately impossible anyway.  While on the surface this sounds like good advice, there is a better approach.  This one flips their logic right around and gives a more thorough and realistic viewpoint. 

I submit that the very definition that these experts use for perfection is itself flawed.  It is at least irrelevant.  Why?  Any endeavor has a set “time of accomplishment optimum.”  Simply stated. you allot the best amount of time for the project.  If completing every tiny detail exceeds this optimum, how can we attribute the final flawless product as “perfect”?  It is actually a pretty bad job if it leads to the inability to perform other items on the agenda.  So it is far from perfect. 

Perfection in behavior must take into account the human element of imperfection.  There must always be a margin for error, there must always be a time consideration.  Therefore the actual “perfect” job is really the best one possible when all factors are considered.  In other words what is the best possible thing to be doing at any given moment?  If we do that we are performing perfect behavior.   Now even this is not possible at every given moment, but this is what we should seek.    It is perfection! 

One last item, as the opening quote suggested, being imperfect we usually fall a tiny bit short of our complete objectives.  You know – the old “shoot for the stars and you will at least get the moon” bit.  If you strive for excellence there is always that tiny bit better you could have done, something you “left on the table”.  If you strive for a perfect job – keeping in mind what is “the best possible with time requirements considered”, you will do the best job possible for you.  Furthermore doing the best possible for you is actually a perfect objective, isn’t it?  It is the only “real world” approach. 

So always strive for perfection.  Just understand what that means to you.    Now I’m off to attempt the perfect night sleep.  At least whats left of it!

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Dietary Jiu-Jitsu: Substitution is the Answer!

Posted on April 14, 2012 by Warren Dostie

“Dieting” has become such a dirty word, hasn’t it?  Oh sure, there certainly are some healthy ones out there, but lets think for a minute.  What words spring to mind when you hear the word dieting?    Restrictions…. Abstention…..Avoidance…..Regimen…….blood, sweat, anguish…     All very positive aren’t they? 

(Of course you also have the  “miraculous eat all you want” types.   These will get your attention  (and your bucks!)  but they almost always fail in the long run.)

Dieting is not about sacrifice.  Eating is one of the most enjoyable activities nature has provided us.  If you try to short circuit that with some great starvation plan you are destined for frustration and failure.

Why not try building your diet from the ground up instead?  Take some time to search for individual foods that you can use to “crowd out”  the unhealthy garbage ones.  There really is a good tasting healthy substitute for any type of food –  I think it’s a little bit like matter and anti-matter 🙂   If you take this strategy you will see gradual long term successful weight loss and stop the yo-yo cycle.

What if you don’t want to go cold turkey on those indulgences?  Another trick is to add or “mix-in”  compatible, similar tasting but healthy foods to bolster your regular dishes.  This is a great idea and one I’ve used for years.   Check out this girl for a truckload of suggestions.   Hungry-Girl.com   

Mixing is so effective, here are some ways I’ve applied it:

  • Find a good tasting low calorie non-alcohol beer.  There are endless choices.  You can find one you’ll enjoy.  What I did was mix em up: Pour half of your regular one with half of the healthy one.  You can gradually acclimate to it if need be, but I think you will hardly even sense any difference.
  • Buy premade fresh salad in the bag, or take a few minutes on Sunday and cut up a big pile of lettuce, cukes, onions, broccoli, peppers, etc and seal um up in a big tupper-ware bow.  (Maybe add the tomatoes on “game day” as they can go limp.)  Then start a habit of beginning meals with a large salad.  It will reduce you overall calorie consumption.
  • Whenever we buy a premade chicken pie, or a casserole type of dish we simply double up the healthy ingredients.  I dice up a pile of carrots, broccoli and throw em in.  We increase the size of the plate without out noticeably altering the flavor.  Works every time.  You’d be surprised at how much more nutritious the meal becomes also.
  • Food shop intelligently.  Substitution is a given if it is the only alternative available at home, so pick up some fresh fruit, berries or other healthy snacks.  Walk right past the chips, cookies and ice cream.  They are deadly.

Finally, remember the most important consideration of all in dietary substitution.  Any food has its place and time.  You just have to convert the bad ones from daily staples to occasional treats.  Its the things you consume regularly that will show up on your body.  If you can use some of the tactics above you’ll be well on your way to growing in the right direction!

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No Time For Exercise? Get Creative!

Posted on April 2, 2012 by Warren Dostie

Do you find your day so utterly crammed with activities that you can’t even find 30 minutes to dedicate to your body?  Do you put in extreme hours also – leaving soon after dawn and working non-stop till well into the evening?  If so you are probably feeling it, (not in a good way),  and most likely have some nagging physical ailment that makes your life miserable.  Cheer up, there is a way around this problem….

In an earlier post I coined a term “Mental Jiu Jitsu”, and it could be the answer to breaking that train of inertia – and extreme reluctance  that is holding you back.

Exercise does not require a lot of time and effort.  You don’t have to sign up for membership in a gym, or invest in expensive equipment.  What is the current recommended daily amount of physical activity?  30 minutes most days of the week?  Even inserting 20 minutes into your day 5-6 times a week will have a great impact.  There are no miracles, but if you currently get zero exercise  you are the one to realize the largest gains from any addition.  The most bang for your buck.  Thats the smart approach.

You can also realize a surprising benefit by weaving it into your workday.  Here is a good example from DontEatDirt.com.   

As for my Mental Jiu Jitsu recommendation of the day you might try this tactic.  Take your walking shoes with you to work.  By all means use them at lunch time if possible, but what I want you to do is put them on just before you leave the office for home at night. 

When you do get home this is the mindset you want to cultivate:  “I am still at work.  I have 20 minutes to go.”  Then before you visibly drop your shoulders – and your guard and plunge into the easy chair (or the fridge),  just step out the door and finish the job.   Don’t even think about it, just act.

Is this over simplification and obvious and just not going to work?  Maybe, but the idea is to make it as easy as possible for yourself, to not let the negative side of you dictate your situation.  That 20 minutes will have a dramatic positive effect on all aspects of your life in a very short time.  You know it will.   

Here’s another post from about a year ago that might help you.  Walking   Let me know!

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