## Exercise:

Daily: 
-  50 pushups, 50 situps (in any # of sets you like - old school, but the best muscle building).
-  Get a stability ball-alternate sitting flat on top of the ball with feet on the floor and when you back starts to hurt then switch to holding the ball between your knees.
-  Stand when you talk on the phone and just move as much as possible during the day.
-  Get a pedometer; 1000 steps a day minimum

Weekends:
- Bikram yoga class

Alternate these excercises (daily if possible, every other day if not):
-  Spin Class at 24hr fitness
-  Swin Workout: Take a kickboard and flutter kick for 15 minutes.  Think about keeping ankles loose, motion should come from hips, not from bending knees and you should feel bow legged. Then just swim- you can pick the stroke but alternating free style with breaststroke every other lap is an easy way to build up endurance and time.  Then tread water for 15 mins. Work up to keeping your hands and then elbow out of the water.

## Eating:

Rules:
-  CONSUME protein within 30 minutes of exercising to increase muscle mass.
-  Never go longer than 4 hours without eating. Keep emergency food handy. Like 12 almonds and an apple.
        Corollary: No matter how much you eat, you will be hungry again 4 hours later.
-  Every time you put something in your mouth there should be a combination of protein and fiber. (This controls insulin response and diabetes. For something to be a “good” source of fiber it needs to have at least 3 grams. Sugars and fiber should be balanced.)
-  Don’t drink any calories (excepting: Protein Shake or Happy Hour)
-  Hydrate frequently  (especially important because your protein level will be going up)
-  Servings of fruit = 2 cups a day (Tip: go grocery shopping on Sunday, buy 7 bananas, 7 oranges, 7 apples. It makes it easy to keep track. Eat one of each every day.)
-  Serving of Veggies needs to be 2.5 cups a day.
-  Keep a Food Log  (Recommendation: Foodscanner by DailyBurn)
-  Eat Breakfast within 30 min of waking up (granola is not bad, is probably not high in protein or fiber and its pretty calorie dense)

Recipes:

- Breakfast
Mix ½ cup oatmeal (not instant) with 4 or 5 egg whites, cinnamon and some water-put it in the microwave for a minute or so then you will have to stir it up and nuke it more. It will cook into a protein pancake. You can add something sweet like honey or powdered sugar or smoosh berries in it.

-  Lunch and Dinner: Just follow the fiber-protein rule. Micromanaging is too hard to follow.  For example:
Sashimi or some high protein source and miso soup with veggies added in.  Bags of frozen veggies are super easy. You can buy miso soup packets that are microwavable and then add in an entire bag of veggies. You can also throw in the can of tuna, if you really want it easy.
 
Misc. Tricks:
- Certain foods are notoriously hard to portion control..rice, cereal, pasta…all simple carbohydrates (meaning no fiber). I just usually avoid but if you love any of these then you have to measure. Trust your gut. 
-  I’m sure you know that anything fried is less healthy then baked. If it came from the ground-its good for you. 
-  The less processing of food, the better. Avoid auto pilot eating habits—avoid auto pilot anything.
-  Popcorn counts as a vegetable- either get the healthy pop or just buy a big bag of kernels and stick it in a regular brown lunch sack fold over the top and put it in the microwave. Microwave popcorn is kind of a conspiracy. Add hot sauce, cinnamon, parm cheese cheese or what ever to make it more fun.