People who adopt four simple healthy behaviours live up to 14 years longer than their less healthy counterparts, the results of a new study indicate.According to a team of UK researchers, these key behaviours are exercising, drinking alcohol moderately, eating five servings of fruit and vegetables per day and not smoking.

I followed my plan and got in two treadmill sessions while on a business trip last week. I didn’t lose any weight, but I didn’t gain the large amount that has historically been the case on such trips.

This morning I did an upper body weight workout, and I need to continue ramping up the weights there as it was not as challenging as the “all out effort” body for life demands.

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The first time I heard the advice to “just eat food” was in a speech by the nutritionist and author Joan Gussow, and it baffled me. Of course you should eat food - what else is there to eat? But Gussow, who grows much of her own food on a flood-prone finger of land jutting into the Hudson River, refuses to dignify most of the products for sale in the supermarket with that title. “In the 34 years I’ve been in the field of nutrition,” she said, “I have watched real food disappear from large areas of the supermarket and from much of the rest of the eating world.” Taking its place has been an unending stream of food-like substitutes - “products constructed largely around commerce and hope, supported by frighteningly little actual knowledge”.

I don’t think my Myoplex shakes qualify. On the other hand, I have been eating quite a bit more “food” than I used to. I have especially grown to like Clementines. Easy to peel, few seeds and less messy than other citrus.

I  am out of town later this week, so I am trying to stuff extra workouts in to make up for those I am likely to miss. Instead of a rest day on Sunday I did legs, I shifted my treadmill from Tuesday to Monday and I did upper body today. Tomorrow I will hit the legs again, though it is really too early - I am still sore from Sunday. But that would leave me with just two treadmill workouts on the schedule between Thursday and Sunday - which I think I can manage even on a busy business trip.

Boiling and steaming maintained the antioxidant compounds of the vegetables, whereas frying caused a significantly higher loss of antioxidants in comparison to the water-based cooking methods, they say. For broccoli, steaming actually increased its content of glucosinolates, a group of plant compounds touted for their cancer-fighting abilities.

Thank goodness - raw broccoli is a tough one to swallow.

I continue to make good progress on my Body for Life goals. One of them is to end March with only one chin. The way I can measure this best is at the barber shop, where for some reason the bib they put on always accents my flabby neck. Fortunately, the effect was much less than usual at today’s trim.

I weighed in yesterday at 226 lbs and 27% body fat, which put me ahead of my weight and fat loss goals. My final goal of a 34-inch waist should come as a natural result of those, should I stay on target.

This morning I did upper body at the gym.

• Chest: dumbell bench press at 20/22.5/25/30/25 and dumbell flye at 20 - could up the weight next time
• Back: low row at 60/80/100/120/100 and wide-grip pulldown at 100 was giving it all I’ve got
• Shoulders: seated press at 20/22.5/27.5/30/25 and side raise of 20 was close to maxing out
• Biceps: dumbell curl at 20/22.5/25/27.5/25 and preacher curl at 5lb/side was all out
• Triceps: lying barbell extension at 40/50/60/70/60 and overhead extension at 30 was enough

Still eating well. Today I had a protein shake for breakfast, an egg white burrito for late-morning snack, some cottage cheese and a clementine for an early morning snack, and I will soon have some oatmeal with whey protein for a late lunch.

There’s a more than reasonable weight of science behind the bad things that excess fat cells do to your metabolism - such as act as a source of chronic inflammation, continually generating damage at the cellular and biochemical level that your body cannot repair. That’s not even to talk about what “reduction in physical capacity” and the resultant lack of exercise does for your prospects.

Still working on becoming a skinny kid. Did a solid 20 minutes on the treadmill and it is coming much easier today than it did just last Saturday. Which, according to the Body-for-Life intensity scale means I need to kick things up a notch.

Losing weight solely through counting calories, reducing portion sizes and restricting high-calorie foods (especially the ones we love) takes an incredible amount of willpower that is difficult to maintain day in and day out, year after year. Hence the high incidence of weight regain after diet-only weight-loss strategies.
An increasing number of experts believe it takes more exercise than previously thought to whittle away extra pounds.
How, then, do successful weight-losers keep the pounds off? Do they possess a determination matched by few, or have they stumbled on a strategy that others can learn from?

According to the U.S.-based National Weight Control Registry, a database of more than 4,000 adults who have lost at least 13 kilograms (30 pounds) and kept it off for at least a year, 89% combined diet and exercise to lose weight, 10% used diet alone and 1% used exercise only.

I moved it this morning, getting up early to do my least favorite workout - legs.

• Leg press: 1/2/3/4/3 (45-lb plates per side) and leg extensions (100 lbs)
• Dead lift: 10/25/35/45/35 and hamstring curls (100 lbs)
• Calf raises 45/90/100/110/100 (per side) and seated calf raises (140)
• Crunches: 12/10/8/6/12 and decline sit-ups (12)

At the end of the workout I felt like I was walking on the moon. Definitely going to feel it tomorrow, as I am still feeling Monday’s upper body workout today.

Weighed in at 226/29% body fat. Modest progress toward goals made.

Mayang is home to 45 centenarians and is one of two counties to have won the title on the mainland. The other is Rongfu County in the Guangxi Zhuang Autonomous Region. Mayang’s rate of centenarians is 12 out of every 100,000 people, which is much higher than the UN’s 7.5 per 100,000.

Be interesting to know what they may do that gives them almost twice as many hundred-year-olds as the average.

My weight improved to 226 today, but the percentage body fat ticked up to 30. Not going to get too worked up about it, but it is something to monitor. I had a good cardio workout today and ate well, so I have done my part. Could be just one of those normal fluctuations.

Ate oatmeal with protein at breakfast and a lean burger with salsa and a side of baby carrots for lunch. Right now I am having some cottage cheese, a clementine and a megamuffin.

Tomorrow is leg day at the gym, and it will be the first real test of my resolve as the only way I will be able to squeeze in my least favorite workout is to wake up early for it.

Several studies have shown that exercise helps promote a healthier and longer life, including a recent study published in the Dec. 5 issue of the Journal of the American Medical Association. The University of South Carolina study found that people over age 60 with better cardio-respiratory fitness appear to live longer than unfit adults regardless of their levels of body fat.

Scientists now say they have discovered the “skinny” gene. And they’ve found this lucky batch of DNA in a variety of animals, according to a report published Tuesday in the journal Cell Metabolism.”This gene is in every organism from worms to humans,” says the study’s senior author, Dr. Jonathan Graff, an associate professor of developmental biology and internal medicine at the University of Texas Southwestern Medical Center. “We all have it. It’s very striking.”

Graff and his colleagues had been hunting for a gene that might naturally keep people thin. Eventually, they turned up a promising candidate in a gene that controls fat formation.

How do I order one?

Black raspberries are highly effective in preventing the development of cancerous tumors, according to a study published in the October issue of Acta Pharmacologica Sinica published by Wiley-Blackwell.The black raspberries will, however, have no therapeutic value if the tumors have already developed.

Now, dip them in dark chocolate and serve them with a deep red wine and you may have the healthiest dessert ever.