Andover Townsman, Andover, MA


March 7, 2013

Small changes in eating choices can have big impact


Over the last five months has lost over 40 pounds. He has more energy than I ever remember. He is now off all health- related medications (blood pressure, cholesterol, etc.) and has an amazingly positive attitude toward exercise and health in general. What more can you ask for by just making a few simple changes to your lifestyle?

Expert: Art McDermott

Owner, Matrix Strength & Fitness

Answer: This is a tough one and describes MANY people out there. The key to the question is “small change.” I promote an idea from the business world called the Keizen Principle. This means that small changes done consistently amount to huge results over time.

Here are some suggestions which, if done consistently, cause little pain, but pay large dividends. Keep in mind here are roughly 3,500 calories in 1 pound of fat.

One glass of wine versus two glasses. If you drop just one glass of wine per week, you save 6,500 calories per year.

Six ounces of meat instead of 8 ounces. If you eat meat three days per week, you can save a whopping 16,224 calories per year.

Remove two slices of bread from your diet per week without replacing it. This removes more than 13,000 calories per year.

QUESTION: On nutrition, be specific. What do YOU eat and drink every day? Breakfast, lunch and dinner, snacks, drinks…

Expert: Art McDermott

Owner, Matrix Strength & Fitness

Answer: Here you go:

Breakfast: Four eggs with low-moisture, part-skim mozzarella and some blueberries or strawberries.

Snack 1: Mixed nuts – walnuts, cashews and almonds. About ½ cup.

Lunch: A chicken breast and a veggie. Usually broccoli.

Snack 2: Protein shake with natural peanut butter and a ½ teaspoon of Chlorella. This is a “superfood” known to help remove toxins from the body.

Dinner: Six ounces of meat and more veggies.

Snack 3: A bite or two of chicken and maybe some more mixed nuts. My meals generally decrease in size throughout the day, as caloric needs lessen.

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