Healthy Snacking The Foster Way

For the past few weeks my routines have changed as often as New England weather. My lovely wife and I recently moved from our house in the valley to a home in the foothills. While this move has been well worth the time and effort moves like these entail, the aftereffects are often discombobulating. Adding to the chaos, my main source of income—AKA: my day job—has also tossed some new wrinkles my way.

For the past decade, I have worked at home as a telecommuter. I have enjoyed the freedom and less pressurized working environment that telecommuting offers, as well as the convenience of having my own kitchen (and bathroom) only a room or so away. As a self-professed health nut, I take my eating seriously, and my snacking even more so. In fact, I don’t consider myself a snacker at all, opting instead to call my style of eating several small, healthy meals throughout the day as, for lack of a better phrase, The Foster Way. I don’t profess that I invented this healthier way of consumption; it has been well documented by nutritionists and those in the know that to maintain your weight and encourage weight loss, it is better to eat several small meals throughout the day rather than three big ones.

But getting back to the recent changes in my life and habits. On top of moving and attempting to establish a new workplace, home, lifestyle, and routine, I now also find myself commuting into the office several days a week. This is not necessarily a bad thing, just another new change I need to embrace and deal with. The good news is I am actually enjoying this change in routines, but I have also noticed a few things while away from the comforts of home and my telecommuting life and having been dropped into the middle of office life.

PEOPLE EAT! ALL DAY!

Now, again, that’s not necessarily a bad thing if what they are eating is healthy. Remember The Foster Way. It’s okay to eat every hour or so as long as the portions are small, you only eat until you start to feel full, and what you are eating is high in fiber and lots of other good stuff. Sadly, this if far from the case.

One of the motivating factors of my starting this blog and my video site, livelife365.com, was to share my weight loss and healthy lifestyle successes with as many people as possible. Why? Because I know the statistics, read the newspapers and websites, watch the news, and have seen firsthand that there is an epidemic of obesity and weight problems troubling this country and the world. Sitting amongst my working brethren, I can now add that excessive snacking is a major offender. But help is on the way!

HEALTHY SNACKING THE FOSTER WAY



1. EAT IT RAW

If you are going to snack, or graze all day, then instead of reaching for a handful of candy or another slice of that breakfast cake try a carrot stick or broccoli spear. Now I understand the desire to then dip that healthy sliver of veggie into some fattening dressing, like ranch, but try to resist. Instead, eat an apple. Or banana. Or orange or peach or nectarine or any of the dozens of nutritious raw options available. I usually brown bag a banana and apple and some cherries just about everyday. Add to that some almonds or other nut choice, and you’re well on your way to healthier snacking.

2. READ THE LABELS

If the snack you’re choosing has more than a handful of ingredients listed on the packaging, then it’s probably not good for you. If many of those ingredients are big words that are impossible to pronounce, then it is most definitely not a healthy option. Processed foods, and snacks especially, are loaded with excessive amounts of sodium, saturated and trans fats, sugars and carbs, but more importantly, calories. Empty calories. If you are trying to lose weight, or just trying not to gain, then you need to limit your caloric intake. And if you find yourself in an office setting where you feel the urge to snack, then you will be battling a constant weight struggle if you consume empty calories: i.e. processed foods that have little nutritional value. The challenge is avoiding that giant bag of tortilla chips and salsa that one of your kind coworkers brought in to share, or those homemade brownies. Dive in and eat…but only if you want to gain unhealthy weight.

3. BRING YOUR OWN

What works for me is raiding my fridge and cupboard and brown-bagging it. When I am (forced to be) in the office, my reusable, recycled bag is never far from reach. In it I have fresh fruit and other healthy snacks like soy protein bars or almonds or even a almond butter or peanut butter and jelly sandwich on whole grain bread (a surprisingly healthy food choice, by the way). While others munch on Sally’s homemade breakfast cake throughout the day, I pop a few cherries into my mouth and keep right up with them, only guilt-free and happily healthy.

4. GET UP AND GO!

Exercise cures a lot of what ails you. When working in an office, or engaging in any other sedentary-like vocation, the opportunity to move around is sometimes limited. If not limited, the desire to move as little as possible versus getting that blood moving through you seems like the only option. I sit in front of a computer all day and often most of the night, but I get up and move around all the time. I try to get up at least 3-5 times an hour, if only to stretch my legs on a short jaunt to the kitchen for some green tea or almonds. I also take a walk just about every day, usually for at least thirty minutes. While at the office, I walked the perimeter of the building I work at during every break and lunch. Ten minutes here and there adds up—so do those calories burned. Remember: burn more calories than you ingest and you WILL LOSE WEIGHT!

5. JUST SAY NO

Nobody ever said you HAD to eat those brownies just because Sally stayed up half the previous night baking. In the perfect world, or at least the Foster World, all snacks would be good for you, and you could cram as many of them into your mouth as you wanted without suffering any adverse consequences. Alas, the Foster World does not exist (yet!), and constant consumption of unhealthy foods will cause all sorts of health problems. One solution is to replace that deli platter or nachos and salsa with something healthier—veggie platter, whole grain breads, vegan or low-calorie cookies, and fruit bowls. A huge bowl of fresh cherries is a delicious option to Sally’s brownies any day.

Hey, I love to snack as much as the next person. As I stated earlier, I eat several small meals throughout the day, opting to consume my daily caloric intake this way rather than eating three larger meals with snacks in between. The thing that keeps me happy, healthy, in shape, and living life 365 is following The Foster Way of Snacking. You should to…but only if you want to lose weight and live a happier, healthier life.


Until next time…


peace,

Mike

In case you need a refresher on how to eat a few healthy foods:

Settling In...Finally

To move or not to move?

That was the question I asked myself (and when I say "I" I mean my wife and I) several weeks ago. The answer--Yes, let's move!--seemed like a good idea at the time, but, man, in retrospect:

WHAT WAS I THINKING?!

Actually, what I (and when I say "I," I, naturally, mean my wife and I, or, better put, "Yes, dear, whatever you want") was thinking was: Hmm, wonder what it would be like to move to a nicer, larger, more secluded and scenic homestead, with more land and less hassles? Not really considering the horrific and humongous effort and cost this undertaking entailed, I (and, of course, I mean "we") jumped in with both feet, blindfolded, on a wing and a prayer, wishing and hoping for the best.

The good news: I love this place! (and when I say "I"...oh, you know what I mean!)

The move was well worth the days and weeks of preparations and questions, of costs and cautions, of doubts and dreads. Am I exhausted? You betcha! Is there lots and lots more to do before we are back to normal? Undoubtedly! Was it all worth it?

You be the judge:

The Move! Before, During, After...and Why



I've said before that moving is a paradox, often juggling the upheaval, chaos, cost and frustrations with the hopes, changes, dreams, and plans for a better life. This move was no exception. I am thrilled and beat up, excited and exhausted, looking forward to many wonderful years in my new home (and when I say "my" I most definitely mean "our," meaning my lovely wife and the not-so-lovely Mike Foster) while dreaming of the day when my garage is uncluttered, my books are back on their shelves, and I can feel normal again.

That said, I wouldn't change a thing.

Stay tuned for several new posts and videos about health, personal development, and entertainment, and no more about moving. Thank you for your patience and continued support.

Until next time...

peace,

Mike

All The Right Moves

Some of you may have noticed in my recent videos a few empty bookshelves in the background. No, I haven’t lost my mind and sold off my book collection (though my wife might find the idea intriguing) or have I been clearing space to add more books to my always-growing collection (an idea my wife finds far from intriguing). No, the reason for the emptiness on my bookshelves is that dreaded paradox, that desire to change scenery while battling the urge to lie down in traffic, that why-are-we-doing-this?/how-can-we-not-do-this? conundrum otherwise known as MOVING!

This is the blog post that informs you wonderful readers of this blog and viewers at livelife365.com that I have an official excuse to not post as much as I’d like to due to the arduous and hair-pulling (for some people, that is, who actually have hair; unlike me) process of selling one home then buying another and then, gulp, gasp, belch…MOVING!

I called moving a paradox—

No, actually, Mike, you called it “that dreaded paradox.”

Thanks for pointing that out. Let me start again: I called moving a dreaded paradox because while you may be thrilled to be changing habitats, excited to be able to buy (or rent, let, lease, beg, borrow, steal) a new and different living space, the actual procedure of packing, lugging, driving, hauling, dragging, sweating, screaming, crying, unpacking, rearranging, gasping, begging, praying, settling, crumbling into a heap of exhaustion is, well, exhausting. And headache-inducing. And frustrating. And demanding. And chaotic. And…

That’s a lot of “ands.”

Yes, it is.

And a bunch of negatives. How about some positives?

Told you it was a paradox.

I gotta go pack a few boxes. Here’s a video that explains it all a lot better:

The Paradox of Moving



Okay, I have a lot to do—anyone who has ever packed a box, hauled it to and loaded in into a truck, then unloaded it and unpacked it knows what this ordeal entails. So, how does one make the moving process less of an ordeal?

1. Get organized (this, by the way, is an essential asset for all aspects of your life)
2. Make lists (even if you’re not a list-maker, make an exception)
3. Pack like the pros (purchase good boxes, tape, paper and pack each box solid)
4. Manage your time (see “get organized”)
5. Stay calm (always)
6. Stay cool (of course, one has to already be cool to stay cool)
7. Have fun (it’s better than having the alternative)
8. Enjoy the process (hey, it’s your life, even if it’s moving; make the best of it!)

Amidst the chaos and avalanche of boxes, I somehow found time to produce this video that may help with your next move:

How to...Make a Smooth Move



Over the past several weeks, I’ve found myself battling mixed emotions about our pending move. I’ve been at time anxious, nervous, excited, happy, frightened, frustrated, impatient, tired and exhilarated. Why? Because moving is one of the most challenging ordeals any of us have to go through in our lives. And while the excitement of changing locations is something to look forward to, the disruption and chaos of packing and living surrounded by boxes and disorder can tax even the best of us.

The solution is to stay calm and cool, enjoy the process, and make the best of it.

Like I often say: Your Life is a Novel; Make It a Good One

Good or bad, moving is something we all must do at one time or another, a part of our lives. If your life is, indeed a novel, you wouldn’t want to read a bad one, right? No need to make moving a bad experience. Leading me to a new quote:

“Look for the good and it will find you.”


Until next time…


peace,

Mike

More Fun With Fiber

I love fiber! I have been an advocate of high-fiber diets for years. It was a diet high in fiber that helped me lose 40 pounds in 6 months. In my opinion, fiber is a miracle food, one of the key ingredients to fast and sustained weight loss.

Here is a typical day of eating fiber for me:



Fiber is a serious part of my everyday life. But I have also had a lot of fun with fiber, as you can see in this video:



Making people laugh (or at least attempting to) is as much a passion of mine as healthy living and personal development. By using humor to poke fun at serious topics, my goal is to widen my potential audience, thus reaching more people with my overall message, which is always:

LIVE LIFE EVERY DAY IN EVERY WAY

So, with hopes to make you laugh and think, I produced this goofy video:

"Talkin' Fiber" with Bernie Squirts



Eat healthy, laugh daily, work hard, and keep living life 365.

Until next time...

peace,

Mike

I Cannot Tell a Lie, Cherries Are Good For You

It seems I can’t drive anywhere in town these days without passing a roadside stand selling cherries.Guess what? That’s a good thing. Besides all of these local entrepreneurs competing for my patronage, the grocery stores are overflowing with these sweet (and tart), delicious fruits. Living in California, and the fertile San Joaquin Valley, I take it for granted that most of the time something fresh and tasty and locally grown is going to be on sale. Right now…

IT’S CHERRIES!

My lovely wife is a major cherry aficionado, which simply means she digs those chewy pitted babies. We can’t drive past one of those aforementioned stands without her begging for us to stop and grab a box. Me? I wasn’t all that into them until I met her, but eventually her enthusiasm, and that fresh, juicy fruit, wore me down. Oh, and another thing:

CHERRIES ARE GOOD FOR YOU!

Actually, the more I researched the health and nutritional benefits of cherries the more impressed I became. In fact, cherries are now considered one of the SUPER FOODS. This revelation excited me so much, I made this video:

Cherries: Another Super Food!



Why are cherries super?

* loaded with anthocyanins, a powerful antioxidant linked to their red color, many scientists believe a diet rich in cherries can reduce inflammation, lower bad cholesterol, and decrease belly fat
* they may help ease arthritis pain and gout
* one ounce of cherry juice contains the daily recommended amounts of antioxidants required to help fight cancer and heart disease
* cherries contain more anthocyanins (one of the strongest of the antioxidants, by the way) than raspberries, blackberries, strawberries, and blueberries
* one of the few food sources rich in melatonin, a natural body hormone that helps you sleep better and can reduce jet lag
* they help lower your body fat, thus help you lose weight
* can help control diabetes

Wow, after looking at that list only one word comes to mind: SUPER!

How do you like your cherries? My favorite way to eat them is the same way I enjoy almonds: by the handful. But unlike almonds, cherries are not nearly as fattening. One serving of cherries (one cup, with pits) has less than 100 calories (around 87), while offering up 3gs of fiber and zero fat or sodium. They are also a very good source of vitamin C and iron.

All this talk about super foods and health and nutritional benefits almost made me forget to mention:

CHERRIES ARE DELICIOUS!

Fresh-from-the-branch, pop-in-the-mouth delicious! Cherries can also be added to oatmeal, salads, desserts (cherry pie or cherries jubilee), as well as complimenting savory foods like pork and chicken. Serve them up anyway you like, but serve them up as often as possible.

Cherries come in dozens of varieties, both sweet (Bing, Lambert, and Tartarian) and sour (Morello, Montmorency, and Early Richmond), in various shades of colors.

Like George Washington said, all those years ago when he chopped down that cherry tree, “I cannot tell a lie.” Neither can I, so I can honestly say that I didn’t realize how super cherries were until I did the research for this post.

The next time my lovely wife and I are driving around town and we pass by a cherry stand and she yells, “Stop, cherries!” I’m going to stop and pick up not one, but two baskets. Why? Because super foods like these don’t grow on trees…uh, well, in this case they do, actually. I guess, what I’m trying to say is:

EAT CHERRIES, THEY’RE GOOD FOR YOU!


Until next time…


peace,

Mike

Still hungry for information about cherries? Check out this cool site, a very helpful resource for this post.

Bits and Bites

We all gotta eat, right? And even though I am constantly watching what I eat and how much I cram in my mouth, I like to let go every now and then. Here's one of those times where you can enjoy me at my face-stuffing best (or worst, depending on who you ask):

Artichoke Eatin' (Mike at the 2009 Artichoke Festival)



The good news is most of those foods I scarfed down at the Artichoke Festival were pretty healthy, save for those fried artichokes. The burrito, stuffed with 'chokes and peppers and cheese, was more nutritious than it looked. True, it was large and I was shoving huge amounts of it into my ravenous maw, but the stuff inside that monster was loaded with fiber and veggie protein. I had a great time and am in the process of putting together another video that takes you behind the scenes at the festival, showing how all the food was prepared. Stay tuned.

While you're staying tuned, here's another video showcasing my ability to cram food in my mouth:

Sometimes You Feel Like A Nut



One last video of me chewing food while talking, but one that has a healthy message:

Reward Your Weaknesses (By Turning Them Into Strengths)



Remember, we're only human, we gotta eat. We all enjoy eating good foods, sometimes foods that we know are not the healthiest choices. The key is to give into your weakness at times, and then:

"Exercise control, control your weaknesses, and your weaknesses will become your strengths."


Until next time...

peace,

Mike

Do You Deserve a Break?

Do you? Of course you do. I know I certainly do, from time to time. Recently, it's been one of those times when my workload has gotten heavier, my ability to deal with the normal stress and pressures of everyday life has been lacking, and issues that should be easier to handle seem to pile up and create huge mounds of trouble. What do you do in times like these? Me? I take a break. Sometimes all I need is a few hours away from the everyday: catch a movie, take a longer than usual walk, hop in the car and drive, call a friend, dive into a good book. All these solutions work more often than not.

And sometimes, when all else fails, and the guy who fancies himself as a good distributor of endless commonsense advice to all who seek it, has few answers...except to take a longer break away from what ails him. Like this one:

TAKE A BREAK



I consider myself a driven person, someone who, ahem, lives life 365, someone who, on a daily basis, tries to learn something new, further develop his mind, body, and spirit. Laugh, yes, as often as I can, but also someone who works long, hard hours because I not only enjoy the effort, but have lots I want to accomplish in this life and never enough time in the day to do all that I'd like to do. But there are times, as I mentioned earlier, when I HAVE to pull back, especially when all that hard work, good as it can be for the soul, starts to push back and begins to wear me down, mentally, physically, and spiritually. What do I do?

I take a break and escape to a place that is quiet, spectacular, and revitalizing. Like this place:

HOW TO...RELAX



Okay, I cheated, they're the same place. But that's a good thing! I am blessed that I have been able to afford, locate, and find the time to visit some of the most amazing, and relaxing, places in the world. Some free advice: You should too!

One of the principles of livelife365, besides striving to live a healthy, positive, happy, and purposeful life, is to take time to do the things you need to do for self. There is nothing selfish in working on creating a better self, a happier self, a more complete self. There IS a fine line between being self-driven and being selfish, a tightrope that we all need to precariously walk from time to time, balancing the challenges of daily life. But a tightrope that needs to be crossed nonetheless. I recently took a walk and talked about that very thing.

And then, not long after that walk, I hopped in the car and drove for hours, my amazing wife at my side, feeling the stress melt away as the roar of the ocean got closer. And then I took some time for self, in a relaxing, reinvigorating environment, and enjoyed a much needed, and merited, break.

I hope your break, if you need one, is as satisfying and revitalizing as mine was.

Until next time...

peace,

Mike