Da Nang Damned!

Tuesday, November 26, 2013


Is there such a thing as the perfect diet? If so what would it look like? For years all of us have been bombarded by all kinds of diets. Low carb, low fat, high protein, and on and on. But with all the research isn't there one perfect diet that works for everyone? Well the short answer is maybe. First let's look at what I believe would the qualifications for a perfect diet. 1. Consists of whole foods 2. Be economical 3. Consists of foods readily available in your local grocery store 4. Consists of many of the foods/meals we consider traditional or comfort foods. 5. Be HEALTHY!! 6. Help you to maintain ideal weight 7. Become a lifestyle not a diet 8. Consist of foods & meals the whole family will love. Okay that's a pretty tall order, but doable. After all shouldn't this perfect diet be one that everyone could enjoy and not some diet that you tolerate for a few weeks, lose some weight and then go right back to the burgers and fries. Well stay tune and I'll explore each of these qualifications and see if we can come up with a perfect diet.

Sunday, November 24, 2013


Yesterday I went to my first holiday party and I pigged out. Pulled Pork, chili, scalloped potatoes and desserts, I had two servings of everything without worrying about gaining weight. Why no worries? Because I used one of my Stop Holiday Weight Gain Tricks. This one trick has worked every time I have tried it and it can work for you. I don't believe in denying myself during the holidays, nor do I like possibly upsetting my host by not eating the food they have spent money and time preparing. Now that does not mean I over eat, It does mean that I don't worry about weight gain for two reasons. 1. I maintain a healthy diet 90% of the time day in day out including the holidays. 2. I use a trick that helps me "counter" the effects of partying. So what is the trick? I have a protein shake the morning before a party and for breakfast the day after a party. This is a pretty simple, but effective trick that can also work for you. It's effective because I'm starting off the day with a low calorie, low fat, low carb filling shake. What this shake has plenty off is protein, about 30-35 grams and lots of nutrients from fruits and veggies. I know that when I have a protein shake for breakfast getting a great start to the day, flooding my body with high energy and high nutrition. Whatever else I eat during the day at least breakfast gave me a solid foundation allowing me an occasional "cheat meal". There are a few other tricks in my health bag that I find very useful in fighting the holiday bulge. 1. I maintain a regular exercise schedule. 2. I have a protein snack before leaving for a party. 3. I fill my plate with lots of veggies. 4. My other meal of the day besides the breakfast shake is usually a salad or soup. Most parties offer a selection of healthy foods: raw veggies and fruit just avoid the dip or use sparingly. Also there is almost always a cheese platter just leave out the crackers. Try these tricks of the "trade" and I think you will find that you can enjoy the parties and all the goodies without gaining weight and without feeling guilty. As an extra bonus you will not have to explain to your host why you are not eating her famous pulled pork with her secret barbeque sauce. Happy Holidays!

Friday, November 22, 2013


My Mom's ninety-one years young and still gets around pretty good, is optimistic and funny. Now she doesn't drive anymore and lives with my sister she is fully capable of taking care of herself. What's her secret? Well good genes help, but more than that it's Mom's positive outlook on life that I believe really makes a difference and is her secret to a long live. You see Mom sees life as an adventure. She looks forward to each day with optimism. She's currently looking forward to a month in Florida and seeing her grandson and his family. In fact she plans to go to Europe in 2015! Even death doesn't seem to hold much fear for her. Mom just sees it as another adventure! Is there a lesson here? Well lets take a look at a study done nine years ago. A study group -- 999 men and women aged 65 to 85 -- completed a questionnaire on health, self-respect, morale, optimism and relationships. Since then, 397 of them have died. Optimistic participants had a 55 percent lower risk of death from all causes and 23 percent lower risk of death from heart failure. The work, announced today, was led by Erik Giltay of the Psychiatric Center GGZ Delfland, in The Netherlands. That's proof enough for me that my Mom is on to something. Mom does she life as an adventure, because she's an optimist. A pessimist might say "life sucks". Think about how these two attitudes toward might effect your well being. After all isn't easier to go through life with a positive outlook than a negative.

Thursday, November 21, 2013

WHAT IF???????

I love "What If' questions and use them a lot to challenge myself and others. For example many years ago I asked myself: "What if I went to college?" At the time I had just gotten out of the service, recently married and was driving a fork truck for a living. Also before going into the service I had flunked out of a junior college! But I began asking these questions: "What if I went back to school? What if I got good grades and graduated? What if I became a teacher? The more I asked these questions the more excited I became and when I started sharing this with my wife she too became excited. So we went for it and four years later after a lot of sacrifice I graduated with honors and started teaching. What if I hadn't asked that question? Where would I be now? How would my life be different? Would I be happy? Who knows, but certainly the question I asked myself many years ago transformed me and set my life on a new and challenging path. Through the years I have asked other "What if questions" from changing careers to moving. Not all have turned out as I planned. But all these questions and the choices I made have made my life very interesting.

Wednesday, November 20, 2013


Here are some facts about the Lose the Back Pain Program. 1. It is base on the theory of muscle imbalance. According to this theory muscle imbalances in the body especially muscles that support the spinal column result in back/sciatica pain. 2. Lose the Back Pain individualizes the program depending on your unique problem. To the best of my knowledge no other back relief program does that. 3. Once your problem is identify specific exercise are used to cure your back pain. 4. The $4.95 cost gets you the entire program to try for twenty-one days. If at the end of twenty-one trial period you're not happy with the program you get your money back and you keep the program. 5. The program has helped thousands and thousands of people world wide. Now I realize you don't know me and if you don't believe that I cured myself of back pain without drugs or surgery by following this program then nothing I can say will convince you. However if you are like me you've tried many ways to cure your back pain. Surgery, pain killers, physical therapy, etc and you're willing to try anything.

Tuesday, November 19, 2013


I write a lot about health issues. From beer drinker to back pain. Good health is a priceless gift we give ourselves. Here's one gift you can give yourself for only $4.95. The gift of a pain free back is possible. Four years ago I injured my back and under went back surgery and weeks of physical therapy,but the pain remain. Finally I found "Lose The Back Pain". I tried the program for $4.95 and almost immediately felt relief. Now years later I'm still pain free and stronger and healthier than ever. Now you to can take advantage of this great program and give it a try for only $4.95! So gift yourself a gift of health and a pain free back. Do it today!

Wednesday, November 13, 2013


Breaking News:Berr drinkers live longer! I got up this morning, exercised, had my morning smoothy, a cup of coffee and turned on the computer and on the screen was the best news I had in a long time. "Health benefits of beer drinking. Now I admit I love beer. Not the wimpy, pale, light beer, but full body beers, with lots of flavor. From dark beers to pale ales, I really enjoy the many micro brews and variety available. I knew that there were some benefits to drinking beer, but never really looked into it. So when I read the headline I had to go deeper and here's what I found. 1. Beer contains a cancer-fighting agent called xanthohumol, which fights off cancer-causing enzymes. Researchers also believe beer’s sugars help prevent HCAs, a type of carcinogen, from forming. 2. Moderate beer drinking helps prevent blood clots from forming and blocking blood flow to the heart, neck, and brain, which can cause a stroke. Consuming about one beer a day can reduce the risk of mental decline for older men and women by as much as 20 percent. 3. For every bottle of beer men drink daily, they reduce their risk of developing kidney stones by 40 percent, possibly due to beer’s high water content of 93 percent. 4. Beer drinkers tend to live longer, according to several studies. The USDA estimates that moderate drinking prevents about 26,000 deaths a year. This is true in other countries as well, as a study reports that "if European beer drinkers stopped imbibing, there would be a decrease in life expectancy of two years." 5. Boosts Vitamin Levels:Containing vitamin B6, vitamin B12, and folic acid, beer is said to significantly boost vitamin levels in the body. A study found that beer drinkers showed 30 percent higher levels of vitamin B6 in their blood than non-beer drinkers. Dark beers, especially, have the most antioxidants. Okay the above are great reasons to drink a beer a day. But are there beers that are healthier than others? A search of the web brought up these great beers. 1. Yuengling Light Beer: I don't usually like light beers, but Yuengling makes a pretty good light beer. Yuengling is America's oldest brewery making a wide range of great beers in nearby Pennslyvania. They are also my favorite everyday drink. 2. Guinness Draught: Now your talking! For years I've been convinced that Guinness increase brain cells and now there's proof! 3. Sam Adams Light: Again with the light beer! But like Yuengling not bad. 4. Sierra Nevada Pale Ale: A great pale ale and a great summer drink. My favorite Ben Franklin quote really sums it up:"Beer is proof that God loves us and wants us to be happy." So enjoy a bottle of your favorite brew knowing that it's good for you.

Monday, November 11, 2013

WHAT IF?????

Here's an interesting exercise: Ask yourself "WHAT IF______________. You fill in the blank with whatever you want. For example: What if I lived up to my full potential? What if I followed my heart? What if I exercised 30 minutes a day? What if I was rich? I think you get the idea. Now Pick one "What if" that really excites you. Write it down then write down what the consequences would be of the "What if" Next write what you would have to do to accomplish the "What if". This is a great mind exercise and can really help you focus your energy. Have fun with it. Begin by asking yourself: What if I tried this?

Thursday, November 7, 2013


I recently added my picture to the heading. I did this not to show off (I'm actually pretty modest and rarely take off my shirt). But to show that I do indeed walk the talk. I've suffered from back pain, had a back operation and spent months in rehab. Although the surgery and rehab helped I was still in pain. A wanted to end the pain and get on with my life. The difference is that after all the pain, surgery and rehab I didn't just go back to the old habits that weakened my body and made me open to injury. I researched everything I could find not only on back pain, but an healthy living. I figured here I am in my sixties and if I don't start taken better care of myself I'll end up like so many other older people in a wheel chair or a walker. So after months of scanning the internet and reading I found a program that worked for me and as I shared it with others found that they also had the same results. The name of the program is "Lose The Back Pain". I also found how to improve my health by eating right and thinking positively. All this has result in a more vibrant, healthy and active lifestyle. Now I don't pretend to be a super athlete or a health guru. But at 67 I'm far healthier than most men my age. Yes, I do indulge from time to time and yes I do miss a workout every now and then, but I always find my body, mind and spirit craving the high I get from feeling and looking good. Is there a message in this: Absolutely, the message is you have control of your health. No one family, friends or doctors can force you to change. You have to make that decision yourself. The road to feeling healthy and strong is a journey not a destination, but when you are on this journey you'll never look back!

Sunday, September 8, 2013


I mentioned in yesterday's post that the reasons I haven't been writing lately is because of involvement in several projects. One of these is to take my health to the next level. One of the most powerful ways to do this is to improve what goes into my body. Now I've always strived to eat a whole foods diet.Little/no processed foods, low carbs, high protein & organic as much as possible. Back in February I saw an ad for the NutriBullet extraction system. At the time my wife and I were looking for a new blender, juicer and the NutriBullet caught our attention. The NutriBullet uses very high speed and multiple blades to pulverize the food. They claim that the NutriBullet is so powerful that it actually breaks down the cell walls of the fruits & veggies releasing nutrients that otherwise would not be available thru regular blenders/juicers. So we bought one and six months later here are my our results. I lost 12 pounds! Now that doesn't seem like a lot, but remember I was already in very good shape with a weight of 205 on a 6'3" frame. Even better I no longer take blood pressure, statins or acid reflux meds! My energy levels are way up.My wife has had similar benefits along with not having to take her allergy meds. Basically all we have is a shake in the morning. A mix of fruits, veggies, some nuts, seeds like hemp, chia, a tablespoon of sunflower butter and a scoop of protein powder. I also throw in about a 1/4 cup of oatmeal. Turn on the NurtiBullet and 20-30 secs later ytou have a great shake. That's it the rest of the day we eat our usual meals. Now I'm don't receive any money from NutriBullet & I'm not affiliated with them in any way. It just works and I wanted to share it with you.

Saturday, September 7, 2013


Hey gang, I know it's been awhile but I'm back & healthier & stronger than ever. I been involved in several projects over the last several months. Some personal & some just for fun. I guess you can do that when you're retired. Soooo....stay tune for more great health tips & join me on my journey exploring the limits of a 66 soon to be 67 old body, hellbent on living a vibrant, healthy and rewarding life.

Friday, March 22, 2013


Here's how to cook the perfect scrambled egg. First start with the freshest organic free range eggs you can find. Yes I know they're expensive, but even @ $5.00 a dozen it's still only a 42 cents each. Pretty inexpensive for a complete protein meal. Also use all the egg, none of that wimpy egg white baloney! Whole eggs are good for you loaded with complete 6/7 grams of protein and with the yolk included lots of important nutrients. Plus for several years doctors, scientist & nutrionists have all said that eating eggs does not contribute to higher cholestrol. If you're really worried about the extra fat & calories do an extra 10 minutes on the treadmill or skip the extra large latte'.

So here's my method for the perfect scrambled egg.

Beat the egg/eggs with a whisk until nice and foamy.

Heat a cast iron skillet over low medium heat.

Melt a tablespoon of coconut oil in the skillet. Yes coconut oil! It's very good for you Try it you'll love it and no, you won't taste the coconut, but there will be a faint smell of coconut as you cook the eggs. Close your eyes and you'll think you are in the tropics.

Now add the eggs.  I don't season the eggs till after they're cooked. I heard that adding salt to eggs while they are cooking toughens them. 

Take a large spoon and slowly stir the eggs.

The trick is to slowly cook the eggs over a medium to low heat. Stirring slowly while they cook. If the cast iron skillet is well seasoned and oiled the eggs won't stick, but will slide around in the pan.

Cook until the eggs are still moist. PLEASE don't overcook! This toughens the eggs and causes them to stick to the pan.

Slide onto you plate and enjoy!

Thursday, March 21, 2013


Here's a quick, easy & yummy non gluten Paleo brownie recipe from Nikki Young of Paleo author of Cookbook

Makes 10
½ cup coconut oil (solid)
½ cup good quality cocoa powder
½ tsp ground cinnamon
½ cup coconut milk
2 tbs honey
1 egg
1 cup almond meal
Good quality cocoa powder to dust (optional)


Preheat a fan-forced oven to 160° Celsius/325° Fahrenheit.
Place the coconut oil, cocoa powder and cinnamon in a bowl and combine well. Add the coconut milk, honey, egg and almond meal and mix until combined.
Line a small brownie tin or cake loaf tin with baking paper. Spoon the brownie mixture into the tin and smooth the surface of the mixture.
Place in the oven for 20 minutes. Remove and allow to cool to room temperature before transferring to the refrigerator for 60 minutes.
Dust the brownie with cocoa and cut into individual portions to serve.


Wednesday, March 20, 2013


Start running & shake the winter blues. Here's how okay winters over the birds are singing the grass is turning green. Well maybe not where you live. But it won't be long till you'll want to get out & enjoy the nice weather. Most of us cut back or stop our running program in the winter. here's a great tip to begin gearing up your running.

This comes from my days as a boy scout & it's called the scout or Indian pace. According to the story an Indian could run all day by alternating running 50 paces then walking 50. That may or may not be true but it's a great way to restart or begin a running program. It's simple and it works! I have used this for years and by gradually increasing your running say one week it's 50/50 and the next it's 100 running steps and 50 walking you'll be running in no time at all and with less injuries/soreness.

Tuesday, March 19, 2013


My wife & I have been using our Nutribullet everyday for about two weeks & we love it. We always have a shake in the morning & sometimes a small green shake for an energy pickup during the day.

Here's my recipe for a morning breakfast shake.

1. Frozen/fresh greens: I've been using frozen broccoli.
2. Frozen blueberries/fruit mix.
3. Tablespoon cocoa powder.
4. "                  flaxseeds.
5. Scoop vanilla protein powder.
6. 1/4 cup oatmeal.
7. Fill to max line with spring water.

Follow qty directions & make sure not to overfill container- extract & enjoy!

I usually make a shake with whatever I have on hand as long as it's 1/2 green veggies & 1/2 fruit.
I love oatmeal & find this really fills me up & with a cup of hot tea is a great energy boost. Believe it or not you don't taste the broccoli or the oatmeal.

We both are losing weight feel great & looking good!

Friday, March 8, 2013


Coconut milk is tastes great & is great for you. It even has more calcium than cow's milk and is available everywhere. Unfortunately it's more expensive than dairy milk. But wait Coach Pete to the rescue! Here's a quick, economical & easy way to make coconut milk @ home and no it does not involve going to a tropical isle and picking your own coconuts.

Buy organic non sweetened shredded coconut meat. Heat two cups of spring water, add a cup of coconut ( You can vary the amount but this works for me.) A packet of Slendra ( I don't use any sweetener.) A couple of drops of vanilla & a pinch of sea salt. Cover & put in the fridge overnite. Next day, put in a blender and whirl around for a couple of minutes. Strain, drink and enjoy!

Play around with the recipe.Adding more coconut will give your a richer, creamier milk. My wife a die hard cow milk addict has switch coconut milk.

To your health!
Coach Pete

Tuesday, March 5, 2013


We are constantly bombarded by all kinds of diet plans, super foods, vitamins, energy drinks and so on and on. If you are a person who is concerned about their health where do you turn? What diet, foods, and supplements are right for you?

Well the answer is pretty simple: Whole Foods! But you ask what are whole foods? Whole foods are foods like our ancestors ate. It was only a couple of generations ago that people grew their own food and or bought locally grown food. Processed foods loaded with preservatives, artificial colors, favors, fillers and god knows what else is a fairly recent development. Just read the labels on your favorite brand of peanut butter or a simple package of jello, chocolate cookies or frozen pizza. After the first two or three ingredients I can not even pronounce the words let alone have any idea what these chemicals are or what they are doing to my body. Most people pay more attention to what they are feeding their pet. Their cat or dog is probably eating better than there are!

 To compensate for these nutritional time bombs we buy all sorts of vitamins and supplements and go on any number of diets to lose the weight those added ingredients have packed onto our bodies. Vitamins, supplements and diet plans are a huge business according to some sources we spend 34 billion on vitamins and supplements and 20 billion on diet plans. That is a lot of fresh veggies and fruits we could be buying instead.

I'll have more on this topic soon. In the mean time start making some small changes like buying more fresh fruits and vegetables and learning simple and fast ways to prepare them.The choice is yours. You can continue to pump these chemicals into your body and suffer the consequence in terms of poor health, lack of energy and possibly disease or return to the foods your grandparents and great grandparent ate.

Monday, March 4, 2013


Because of a few projects I'm involved in I've let my blogging slide. So here's the last update on the wellness/health part of my life. For the last three weeks my wife & I have been on a cleanse and detox diet. For years I've heard about these diets, but never got motivated to try them. Back in the 70's yeah back in the last century and yes I'm really that old I was a vegetarian and use to fast one day a week. At the time I thought I was really healthy and "cleansed " by the diet and the fast, but the more I learned about my body and about wellness in general I became convinced that we humans are not meant to be vegetarians and/or fast. Now if it works for you great, but for me I began losing a lot of weight & muscle mass and started feeling tired all the time.

Now at the time I was in my mid to late twenties, a time in my life when I should be at my peak physically. So I went back to eating meat & eliminated fasting and my strength & energy returned. But the detox was different. basically it's a shake in the morning, a big salad or soup at lunch and for supper a meal comprised of lean protein and lots of veggies. You eliminate foods that cause allergies such as eggs, wheat and dairy. After 3 wks you slowly introduce these back into your diet & watch you reaction to them. A bad reaction to say dairy will tell you that you are lactose intolerant.

The results for me was a renewed burst of energy and 11 lbs lost. My wife didn't lose any weight. ( Men tend to lose weight faster than women.) But she did drop a dress size. We are slowly trying those for that we may have an allergic reaction to and so far no real problems, but we both agree that we will either eliminate these from our diet or reduce our consumption. All in all it was a good experience. I wasn't hunger and I did drop some weight.

Friday, February 22, 2013


I love Chi Gong! What is Chi Gong? It's a form of Tai Chi that using gentle movements to help tone muscles and restore balance. I use Chi Gong on the days I don't do strength training. Using Chi Gong helps me center myself and helps restore my body after a hard workout.

Also I find that it helps me to concentrate and focus. Many consider Chi Gong as active meditattion because they are focusing on the body's energy or chi. Add it to your workout routine I' sure you'll like it. For more info checkout Giaim has great DVD's on Chi Gong.

Sunday, February 10, 2013


Eating like a caveman and following the Paleo Lifestyle is not hard. Not only is it good for you but meals can be easy once you get into the Paleo groove. For example today was a busy day first a fast walk at the lake then grocery shopping, lunch and then a visit to my daughter and her husband's home. Who has time for an elaborate Sunday supper?!

So Paleo man  ( that's me to the rescue). Fortunately I had cooked frozen chicken breast, apples, pecans and frozen spinach.  I sauted the apples in a little coconut oil added the pecans and thrawed out the spinach, sliced up the thrawed chicken breast and placed the chicken on the spinach, drizzled a little olive oil, apple cider vinegar and whole grain mustard mixture over the dish and enjoyed a low carb, lean protein caveman meal.

Basically when I am in a rush I just remember this mantra: "Lots of veggies and lean protein, keep it simple and add some spice for flavor. Who said living the Paleo Lifestyle was hard?

Saturday, February 9, 2013


The Healthy back Insitute is now offering a trial version of their Lose The Back System for only $4.95. This is the complete system with everything you need to asses your back pain and design specfic exercises to lose the pain and prevent it from coming back.

This is the exact program that I used four years ago to cure my back pain and now at 66 1/2 years old I'm stronger, fitter and best of all pain free.

Friday, February 8, 2013


I was looking for something different for breakfast and hit upon this recipe. No gluten and low carb. Tasted great!

I just threw this together so the amounts may vary. You want to get the consistency like normal pancake batter. These cakes are very light and fluffy so be careful when you flip them.

2 eggs
1/4 cup oatmeal
1/4 cup cottage cheese
1/4 cup coconut flour
1/4 tsp vanilla
1 tsp flaxseed oil or almond oil. coconut oil, etc
1/2 tsp baking powder
1/2 tsp baking soda

Beat with a whisk or in a blender. Keep your pancakes small about the size of a sliver dollar.

You can serve them w/applesauce, but I cheated and use maple syrup. Also blueberries would of been good. I had some in the freezer, but forgot to use them! Not strictly Paleo, but I've lost 3 lbs this week and was celebrating.


Sunday, February 3, 2013


I'm a strong believer in the importance of rest. Many athletes and would be athletes get burned out trying to hard to lose weight and/or get in shape. Muscle soreness, lack of energy and even injury can result when we push or bodies to hard.

This is especially true as we get older. The senior athlete needs more time between vigorous workouts to rest, repair, & recovery. For me three days between strength building workouts seem to work best. After three days I very rested, strong and ready to blast into my workout. Research seems to back me up in fact as far as strength building goes sometimes less is more.

Most of the time the days between strength building exercises are spent doing cardio, walking and/or Qigong. So I'm not really resting my body completely, but am engaging in some form of physical exercise. But is there value in doing nothing?

For me the idea of doing nothing is hard to grasp. I'm not the type who enjoys just lying around. The recent two days I spent in the hospital drove me bonkers! Granted I wasn't really sick, but even so I could not of stood another day in bed. However there was one benefit of doing nothing, I had plenty of time to think and meditate.

I had time to evaluate my fitness progress and even more important to review my goals, relationships and self development. This resulted in some tweaking of my goals and establishing some new goals.
Call it a self assessment, but the time I spent doing nothing really helped me focus on what's important. One of my new goals is to spend more time doing nothing, time spent mediating, reading inspirational books and listening to good music can have real value.

So take resting to a new level and try doing nothing or as the old guru on the mountain top might say, "Just Be."

Friday, February 1, 2013


Well it's been an interesting few days. Wed morning I passed out in the kitchen and awoke up on the floor surrounded by paramedics. A quick ride to the hospital and after some test and an overnite stay for observation I was sent home with a clean bill of health.

So what was the problem? Seemed my Vagus nerve missed fired and caused a Vasovagal Syncope. Yeah, I never heard of Vagus nerve either and certainly didn't know I had one.  Here's a definition from the Mayo Clinic.

Vasovagal syncope (vay-zo-VAY-gul SING-cuh-pee) is the most common cause of fainting. Vasovagal syncope occurs when your body overreacts to triggers, such as the sight of blood or extreme emotional distress. The trigger results in vasovagal syncope — a brief loss of consciousness caused by a sudden drop in your heart rate and blood pressure, which reduces blood flow to your brain.
Vasovagal syncope is usually harmless and requires no treatment. However, you can injure yourself during a vasovagal syncope episode. Also, your doctor may recommend tests to rule out more serious causes of fainting, such as heart disorders. http://mayoclinic.com

I didn't have any tiggers and never fainted before. So they put me on a treadmill for a stress test and drew blood several times I passed all test with flying colors. According to my doctor there really are no treatments for VasoVagal Syncope and I may never have another one. The good news is my heart and arteries are in great condition. I even took the tread mill up to 105% of my heart rate. Usually they only go to 80%, but I handle that so well they upped it to 105% or 160 beats per minute. Also I got my first ride in an ambulance. Very Cool.

So what did I learn?
    1. Don't hesitate to call 911. Fortunately my wife was right there and called 911 when I started to feel dizzy and became non responsive. ( A side note: Know the symptoms of a stroke.)
    2. We have a very good fire department which handles 911 calls and very competent and trained medics.
    3. Our local hospital, doctors, nurses and staff are very professional.
    4. Despite how good a shape you think you're in - stuff happens.
All that being said this event drove home to me how critcal it is to be in the best possible physical condition. Being in good shape gives you that added assurance/insurance that you are doing everything you can to prevent medical problems and the ability to bounce back fast from any injury and/or diesease.

Monday, January 28, 2013


You say you don't have time for a full blown workout program? Then spending 10 minutes doing these two exercises with give you a full body workout. These two exercises work the full body, they're classic exercises that can be done anywhere and requires no equipment.

Number One: The military push up - yeah I can hear the groan's but bear with me. The push up exercise all of your upper body, chiseling your arms, chest, shoulders and back. With the many variations of push ups you'll never get tried of doing them.

Number Two: The squat - You've just gave your upper body a great workout. Now it's time to blast those legs with squats. Again like push ups there are many variations: one legged, wide stance, Hindu push ups, etc. My favorite is going down slowly to about a 90 degree bend and then swinging your arms explode upward.

Push ups and squats will give your body a full workout and the added benefit of being a terrific cardio workout.


Checkout these video about Paleo Cookbook. Click on the videos on the right.

Friday, January 25, 2013


Just got an email from GIAIM the leader in fitness equip and clothing as well as many other items that they are have a 20% on all bedding.

Along with the great prices they are charging only .99 cents for shipping!

This is a limited offer so order today @ GIAIM.


LOSE THE BACK PAIN SYSTEM is still only $4.95 FOR 21 DAY TRIAL. This program WORKS. They have been helping thousand for years and they cured my back pain. If you are in pain this is the program for you! You have nothing to lose except your pain. $4.95 gets you the complete program. Click on the Lose The Back image to the right.

Thursday, January 24, 2013


Okay just finished my strength building workout & I feelpumped. Now I need to give my body protein and healthy carbs to repair and recovery. Here's 1 power protein shake I like.

In a blender
1 cup spring water
1 scoop protein powder about 26 grams protein
1/2 cup frozen fruit - I always keep a package of frozen Wild Maine Blueberries and a frozen package of mixed fruits and alternate them each day. Love frozen fruit quick and easy!
1/2 cup frozen spinach - If you can't handle 1/2 a cup start w/a 1/4 cup
1 tbsp flaxseed oil

I don't add any sweetner between the fruit and the protein powder it's sweet enough. But if you must I suggest maple syrup, organic local honey or agave.

That's it I don't add ice and blend to all is nice and smooth. I don't really follow any recipe. Sometimes I'll add some peanut butter or almonds or a banana. It's fun making your own versions - ENJOY!

Wednesday, January 23, 2013


I love to cook and I think of myself as a pretty good chef. I am responsible for dinner and being an advocate of Paleo cooking I keep trying to come up with my own recipes. The following was our supper tonite. We like it and thought I would share it with my readers .

Now be advised I'm not one for paying much attention to recipes or measuring and I like to experiment. With that being said here ya go.

One chicken breast mine was already precooked.
I cut up the chicken and heated it in about 1/2 a cup of chicken broth and 1/2 cup of white wine with sliced yellow peppers, onions and two or three cut up sundried tomatoes.

I package of quinoa w/rosemary and olive oil. Cooked per package instructions.

1 baked sweet potatoe with cinnamon sprinkled on top.

10 bussels sprouts sauted in walnut oil with dried cranberries and chopped walnuts.

That's it very good, lean protein from the chicken and quinoa, lots of veggies and healthy carbs. My wife and I ate our fill and were very satisfied. I didn't check to see if it conformed exactly to the Paleo Cookbook, but I think it was pretty close. If you try it let me know what you think.


If your into pushups like I am and you're doing the Coach Pete's Pushup Challenge you might be a little frustrated because you're struck and can't seem to get beyond a certain number of reps. For example let's say you're up to 20 pushups but struggling to get beyond that number.

Well never fear the Old Coach has a tip that will blast up pass your plateau. It's call decreasing sets and here's how it works. First set do only 15 reps. Now rest for a minute and do half that number or 8 (Yes you  could do 7, but come on Challenge Yourself!). Okay you have already done more pushups (23) than your previous workout. Next do have that number or 4, then rest again and do 2. Now your number is up to 29.You have just increased your pushups by 50%!

If you really want to challenge yourself take another rest and starting at 2 increase each set until you reach  15 or until failure. Body builders and weight lifters do this all the time. They call it pyramid sets and doing these will really boost your numbers. Each workout session increase the number of your first set. Say instead of doing 15 you do 18, then the next set is 9, then 5, then 3, making a total of 35. This is a pretty intense workout so have a protein shake afterwards and take a rest/recovery day maybe a walk or some yoga.

If you are looking for great exercise equipment?Checkout GIAIM, a leader in home exercise equipment, videos and clothing.

Tuesday, January 22, 2013


Not everything can be substituted (this goes without saying). Unfortunately, there really isn't a paleo substitute for bread and butter pudding, where the main ingredients are bread, milk, and sugar - three ingredients that should be avoided at all costs when following the paleo principles.

In saying that, some recipes can work out well with paleo substitutions where cream, yogurt or milk is an ingredient.

For curries: Where cream, yogurt or milk is added to a curry sauce in small amounts, coconut milk, almond milk or no substitute at all can work out really well.

Within cakes: Small amounts of milk can be substituted as well with coconut milk or almond milk to provide the moisture needed.

How about custards? You can make delicious paleo friendly custards with coconut milk, egg yolks, and a vanilla bean.

Learning to live without dairy becomes extremely easy when it's put into practice. Try not to focus too much on reinventing your favorite non-paleo meals, and focus on creating delicious paleo friendly meals.

Don't continue to stress over cravings or missing your favorite meal of lasagna, or creamy cabonara, instead focus on finding a paleo recipe that can take its place - because I can guarantee there are plenty of recipes that don't consist of dairy, grains, processed foods and sugar that you will enjoy eating time and time again.

Don't believe me? Then check out PALEO COOKBOOK. Thanks to Nikki Young Author of Paleo Cookbook.

Monday, January 21, 2013


Granola is great as a breakfast meal or as a snack. This is a quick and easy paleo recipe you can make ahead of time either by yourself, with a friend, or with your children (as cooking is a great way to spend quality time with them). Cooling the granola will give it a wonderful crunch. You may want to keep some of this around for when you crave for something crunchy and/or sweet nibble on!
½ cup sesame seeds
1 cup sunflower seeds
1 cup almond meal
1 cup roughly chopped walnuts
½ cup macadamia nuts, chopped
⅓ cup coconut oil
⅓ honey


Preheat a fan-forced oven to 160° Celsius/325° Fahrenheit.
Combine the sesame seeds, sunflower seeds, almond meal, walnuts and macadamia nuts in a bowl.
Melt the coconut oil and honey in a small pan on low-medium heat, then combine well with nuts and seeds.
Place the granola on a oven tray lined with baking paper and place in the oven for 10-15 minutes or until golden brown. Tossing every 3-5 minutes to prevent burning.
Cool in the refrigerator before serving.

Eating Healthier Just Got Easier and Tastier

For more fantastic paleo recipes you can’t look past the Paleo Cookbooks – continually recommended by heath and fitness experts world wide, the Paleo Cookbooks contain the greatest resource of paleo recipes for every meal of the day, & the best solution to following the paleo diet the tastiest & most delicious way possible!

Click on the links in the article or on the image in the right hand column for more great recipes. Thanks to Nikki Young, author of Paleo Cookbook.

Sunday, January 20, 2013


Start your day right with this Paleo recipe! This is a simple yet wonderful sausage, vegetables and egg dish. I just love how all the flavors are weld together. True to all Paleo diet recipes, there is no need for salt. It's all about blending. A light touch of sweetness from the onions, carrots and capsicum, with the rich savoury taste of the grass-fed sausages all encompassed in the sauce created from the tomatoes and spice. Then egg's dropped on just before baking so you have that terrific runny center!

Serves 2
1 brown onion, finely chopped
4 garlic cloves, finely chopped
1 tbs coconut oil
3 cups diced tomatoes
½ small leek, finely sliced
½ medium carrot, finely chopped
½ red capsicum, finely chopped
1 tsp paprika
Pinch of ground cinnamon
1 tsp sage, finely chopped
⅓ cup parsley, finely chopped
4 small-medium grass-fed sausages, sliced into bite sized pieces
2 eggs


Preheat a fan-forced oven to 180° Celsius/350° Fahrenheit.
Heat a medium pan and fry the onion and garlic in the coconut oil until softened. Add the tomatoes, leek, carrot and capsicum and bring to simmering point. Cover and cook for 20 minutes, stirring occasionally. If the tomatoes are not juicy, you may like to add ½ cup of water at this point. Add the paprika, cinnamon, sage and parsley and stir for a further 2 minutes.
Meanwhile, in a cast-iron frying pan (or griddle pan) on medium-high heat, fry the sausage pieces for 6-8 minutes or until cooked. Pour the tomato sauce into the frying pan and stir gently to combine with the sausages.
Crack both of the eggs onto the top of the sausage and tomato sauce and place into the oven for 10-12 minutes, or until the egg whites are cooked and egg yolks are slightly runny in the middle.

For more fantastic paleo recipes you can’t look past the Paleo Cookbooks – continually recommended by heath and fitness experts world wide, the Paleo Cookbooks contain the greatest resource of paleo recipes for every meal of the day, & the best solution to following the paleo diet the tastiest & most delicious way possible! Click on the Paleo Cookbook link in the right column for more info and great Paleo recipes. Thanks to Nikki Young, Author of Paleo Cookbook.

Friday, January 18, 2013


Okay let's say you want to get strong this year and join the Push Up Challenge. BUT you can't even do 1 military style push up. Well don't give up because the Old Coach has an alternative.

Wall Push Ups are a great option for those who can't do a standard floor military push up. Start by standing 18" from the wall with feet about shoulder length apart. Now lean forward placing your hands about 18-24 inches apart. Lower your body until your chest is 1" from the wall and push back to your begining position. Do this as many times as possible keeping your body nice and straight.

Like floor push ups you will get a great upper body workout and you can vary the wall push up by moving your hands further apart or closer together and moving your feet farther away from the wall.

Okay now there is no excuse not to do your push ups: Now give me 20!

Wednesday, January 16, 2013


The Lose The Back Program is currently offering a 21 day trial for just $4.95! This is the complete downloadable version that I used four years ago and still use to lose my back pain. If after following the program you're not happy with the results, simply notify Lose The Back and your credit card will not be charged the full amount.

I can not endorse this product strongly enough. It simply works and in my case I saw and felt the results after the first session. Lose The Back Pain program was developed by Jesse Cannon and Steve Hefferon and over the course of 12 years they have helped thousands of people lose their back pain.

In my own case I had a work related injury and went thru months of pain, phsyical therapy and surgery and then more phsyical therapy and more pain until I found this system. Now at sixty-six I enjoy a very active life. I am strong, healthy and fit! Believe me beofre you decide surgery or living with back pain is your only options, you owe it to yourself to try the system and lose your back pain today!

Sunday, January 13, 2013


Well I ran into a couple of roadblocks in my Push Up Challenge. Roadblock number #1 was a visit to the plastic surgeon to have a Basal Cell growth removed from behing the ear. Unfortunately it was more involved than I thought and because of the size of the wound I am restricted from strenous exercises for three or four days. Fortunately I'll recover the doctors believe they got all the cancer.

The second roadblock maybe more serious in regard to doing push ups. I have spained my right wrist and have to take it easy till it heals. Soooo I have to put push ups on hold for a while.


Doctor said it was okay to workout. SOOO... I just did 32 pushups one over my goal of 31 and I feel great!!!!

Saturday, January 12, 2013


For years I have been very interested in diet and the effects diet has on health and longevity. I have been a vegetarian, eaten low carb, low fat, high protein, etc. Not so much to lose weight (I have maintain a weight of 205 pounds @ 6'3" for over twenty years, thanks in part to diet and exercise.) But to feel healthy and live life to the fullest.

The more I read about diet the more I am convince that whole, natural, unprocessed foods hold the key to good health and can cure many modern chronic dieases. To me any weight lost diet will help you lose weight, if you stick with it. The problem is most people sooner or later fall off the diet and revert to their old eating habits and gain the weight back.

The key then is not to diet, but to adopt a lifestyle that is conducive to maintain an ideal weight and vibrant health. Further the right lifestyle eating program will also protect you from high blood pressure, high cholestrol and the other chronic disease that plague western civilization.

One eating plan that claims to do all the above is the Paleo or Caveman Diet. This diet only uses foods that were available to early man. Early man consumed fruits and veggies along with lean protein from wild animals and fish. Current Paleo diets focus on readily available fruits, nuts and veggies , lean beef, chicken, eggs and fish.

Basically it is a low carb - protein diet and fits in with my lifestyle of eating unprocessed, whole foods. Ideally you have a garden and hunt and fish so you can provide some or all of your foods from organic and/or wild sources. Fortunately I live in a rural area and although I don't hunt, I do have a garden and I do fish, plus I have family members who hunt; so I could stay very close to the diet in it's purest form.

Here are some benefits of the diet:

1 The Paleo diet  doesn't require hard to find items.
2. The food is basic everyday food not expensive, exotic food.
3. Food prep is similar or the same as your current cooking methods.
4. You never have to warn your guests, family or friends that your on some strange diet that won't allow you to eat what they are serving. (At most don't eat a lot of bread.)

As an aside, I don't practice any diet to the exclusion of embarassing my friends or family. I will simply skip a couple of items like white bread or pasta or eat a small amount and go back to my regular meal program the next day.

Whether the Paleo diet would work for you only you can tell. If you are interested in trying the diet there is an excellent cookbook by Nikki Young "The Paleo Cookbook". Nikki has a lot of execellent recipes from snacks to desserts. For more info click here. Is the Paleo diet the perfect diet? Well it comes close to being perfect for me. Maybe it will be the perfect diet for you too. If you try the diet I would love to here your comments. In the next few days I'll be sharing some recipes.

Thursday, January 10, 2013


Gaiam is definitely my fitness source and I hope it will be yours. Here are some reasons why:

1. They have been in business since 1988.
2. They are a leader in Yoga, Qigong and fitness instructianal DVDs and products.
3. Products all come with a No-Risk Guarantee:

"We want you to be completely satisfied with every purchase you make with us. If you are in any  way dissatisfied with a product you ordered or received, we'll exchange it, credit your account or refund your money."

I have persoanally used Gaiam products and find them to be first class in every way. Currently they are having a 20% discount on most of their products. Click Here on on the side bar ad for more info.


Monday, January 7, 2013


Just to clarify a point.I want everyone to be involved in the Push UP Challenge so if you can stand on your own to feet and your doctors says it's okay and you have no physical problems that would prevent you from doing a push up YOU CAN DO IT!

Even if you can't do even one standard military push ups you can do a modify push up using your knees instead of starting up on your toes. In fact you can even stand about 18" from a wall and lean forward resting your hands about shoulder width apart and do push up. The point I'm trying to make is it doesn't matter what form of push up you do as long as you do it!

Sunday, January 6, 2013


For years I have been a fan of Qigong. While recovering from back surgery I came across information about Qigong and found the exercises would fit into my conditioning program.
Qigong is a form of Tai Chi and as such has been practiced for thousands of years. Like Tai Chi, Qigong is a system of slow deliberate movements, almost like a ballet. Each movement flows into the next.

I do about 20-30 minutes sevral times a week. I use Qigong as a relaxing, streching workout between my strength training. Search the web and you will find many outlanndish claims about Qigong. I can't claim that any of them are legit. I only know that practicing some basic Qigong movements helps me to stay limber, flexibile and improves my balance.  For DVD's and information on Qigong as well as other great wellness products visit GIAIM. They have been providing quality exercise products since 1998.

Saturday, January 5, 2013


Just to be up front with everyone I like most bloggers receive compensation for products and services I recommend. Please be assure that I make every effort to only recommend products and services that I have actually used or feel have great value to my friends. I enjoy blogging, learning more and more about wellness issues and sharing what I learn to my blogger friends. As a retired senior citizen on a fix budget the little I learn from blogger helps to support my fugal lifestyle. Just thought you should know.


PUSHUP CHALLENGE DAY FIVE. Okay it's day five total pushups is 30 and I plan to increase reps by one next week. What am I doing today? REST!! Yeah that's it I'm not doing any old strength exercises today. However, I will take a walk this afternoon. It's a beautiful day sunny, calm winds and temps in the high thirties. So a walk at the lake sounds perfect. Fresh air, sunshine and great views good for the body and soul!

But pushups no way! Rest is just as important as a workout. Resting 24-36 hours after a strength workout allows the muscles to rebuild. Strength training creates minor tears in the muscles. Your body nears the rest to rebuild and actually increase muscle mass and strength. So today and Sunday I'm giving my bod a rest. Next week it's give me 31 pushups!

Friday, January 4, 2013


I love a good challenge. A friend of mine has set a goal of doing one pushup for each year he's been on this earth and doing this by the time he turns 62 in August 15. Currrently he's up to 20 pushups. If he increases his pushups by 5 a month he should hit his goal. He called me the other day told me of his goal and challenge me to do the same. Now I'll be 67 on September 19th and can do 30 pushups now so I have about the same number to increase my pushups by. Want to join us? Stay tune.

Thursday, January 3, 2013


As you may have notice there is a new focus or direction to this blog. Sure were still going to give solid information on curing back pain - but I am also focusing more and more on wellness issues for senior men and women. The heading of my blog now states:

Hopefully this new direction will be of greater service to all of you as we continue on our life's journey.


If you ever need only one reason to workout this is it! Simply unbelieveable! Recently I read a book my Dr. David Agus called “The End of Illness “. In his book he talks about a 2008 study by biologist Simon Melov, director of genomics at Buck University in Novato, California. Melov studied the results of six months of weight training on seniors with an average age of 70 and compared it to a control group of inactive individuals whose average age was 24. Now you would expect some gains in strength and muscle mass among the older group. But and here’s the part that really surprised them and blew my mind: An analysis of the genes showed dramatic changes. The senior’s genetic fingerprint was more like the younger people than old people!

Wednesday, January 2, 2013

I Love My Exercising With My Strength Bands

For the last six months I have been working out with a set of rubber strength bands and I love them. I really doubt if I will ever go back to weights and here are the reasons why.

1. They are inexpensive.
2. They are light weight. I can take them anywhere.
3. I can do all the exercises I did with the weights, plus a lot more!
4.. I can easily go from one exercise to another for a real endurance workout.
5. They are safer than lifting a barbell.

I could go on and on but for my money I thinks strenght exercise bands are the way to go! Their are a lot of exercise bands available for the money SPRI rubber bands offer a wide variety and prices start at around $10.00. If you haven't tried these bands your missing an excellent way to add variety to your strength building routine and a very low cost @ GAIAM.

Just Got Back From A Winter Walk

My wife and I just got back from a winter walk and we feel great! Lots of Vitamin D from good old Mr. Sun and plenty of fresh air. Sure it was cold. In fact the coldest day this year! Ha-Ha That's a New Year's joke. But seriously it was cold and windy, however we dressed for the cold and walked fast!

We live ten minutes from a state park with a beautiful lake and plenty of walking trails, so not only was the walk good for us physically, but also spiritually. After the walk we both agreed that even thru we were reluctant togo for a walk because of the cold we were glad  we "toughed it out". My wife made the comment, "You know we never regret taking a walk". So get out there and walk!