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VOL. 23 NO. 9


OUR TIME PRESS February 28-6 March, 2019

Thinker’s Notebook

The Diet of Discipline


hen I started to think about what to write for this week’s column, it came to me that I’ve never written anything about health and wellness. As a 43-year-old man with two small children and a lifetime of goals I’ve yet to accomplish, my health and overall wellness is probably more important to me now than ever before. My friends used to give me the business when I was younger, because even though I was rail-thin, I could get a hero from Farmer in the deli at 3pm and be ready to go to Kum Kau for a dinner special by 5:30pm. I could eat any and everything all day long and never worry about gaining a pound, and I didn’t care about what I was putting into my body. My diet at 17 was processed, excess and a whole mess. Alas, youth is wasted on the young. The tipping point that really turned me health-conscious came quietly and without announcement. I’ve been a runner since 2005. To date, I’ve run 2 marathons, about 10 half-marathons, and a bunch of 5K and 10K races. I thought that I was doing enough to stay in shape. In 2014, I became General Manager of a large restaurant and club. The salary was great, the place was located literally around the corner from my house and I had open access to a decadent menu. Me and food, we’ve always had a fantastic relationship. I’m a foodie. I love to try new things and I love devouring the classics. The restaurant’s menu included some amazing dishes: lamb chops, jerk chicken, mac and cheese, lo mein. Working 12-16-hour days meant that most of my dinners and late-night snacks came from the restaurant. Working in a club environment meant that I was in the place way past 4am on the weekends. On those nights, the kitchen would close at 2am. Pretty soon, I was eating a full dinner at 8pm, and then ordering another entree at 2am, just before the kitchen closed. In no time, I went from eating one dinner a night to eating a second dinner of lamb chops and mac and cheese at 2 in the morning 2-3 days a week. I was still running 2-3 times a week, so I didn’t necessarily notice what I was doing to myself. The first time I realized something was changing was when I started not



By Marlon Rice

being able to fit into my jeans. I remember thinking, these jeans must’ve shrunk in the wash. Pretty soon, it was all of my jeans. I couldn’t fit any of them. I ran the Brooklyn Half-Marathon in May of 2015 and injured myself--a stress fracture. When I went to the doctor, he told me that although overuse was a common cause of the injury, carrying the extra weight might have contributed. What extra weight? He said that I was a bit overweight. It was the first time anyone had ever said such a thing to me. Overweight? How could I be overweight? I went home and weighed myself. To say that I was shocked to see the results was an understatement! In 2013, while living in Maryland, I weighed 213 pounds. Back then, I was working out four times a day, running 15-20 miles a week and eating pretty healthy. In just two years, I had ballooned to 251 pounds. I had never been so big in my whole life. The reality of it all

was depressing. I had to lose the weight. But how? I’m going to tell you what I know about how to lose weight. The words and the terms may seem simple but being able to process it and go about any strategy with consistency is the difficult part. For me, weight-loss involves three key things. The first thing is called “caloric deficit.” In layman’s terms, caloric deficit means to ingest less calories than you need to maintain a certain weight. A great way to place yourself in caloric deficit is by working out. Cardio workouts burn calories and will help you get into a caloric deficit. Everyone reading this column should spend a minimum of 30 minutes a day working themselves out. The importance of maintaining good physical health cannot be understated. The second key is knowing what you’re putting into your body. Macronutrients make up everything we eat and you can break them

into 3 parts: Carbohydrates are the body’s main source of energy, Protein is what the body uses for growth and repair, and Fats help the body absorb vitamins. Knowing the macro-makeup of everything you eat and drink will help you reach your weight-based goals. The third and final key to weight-loss is discipline. You have to take control of the entire process for yourself. Reevaluate your relationship with food. Why do you eat? Is it because you’re hungry? Or is it because you’re upset about something? Reevaluate your relationship with your body. What do you want for your body? How would you like to look? How would you like to feel? Ask yourself the tough questions and answer yourself honestly. Accept the challenge as a personal journey and then see it through, knowing that quite often a change in diet or any significant weight-loss is actually a change in lifestyle.


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α Continued from page 4

Save for moving expenses magazine, hosts its 21 st Annual “25 Most Influential Black Women in Business Aw a r d s , presented by Morgan Stanley, at Wendy Williams the Marriott Marquis Hotel, 1535 Broadway, Manhattan, on March 22. Some TNJ 2019 Business Summit honorees include Ebone M. Carrington, NYC Health + Hospital in Harlem; Vivian Scott Chew, Time Zone International; Kelley F. Cornis, TD Bank; Candance Steele Flippin, First Horizon National Corp.; Kimberly Lounds Foster, Celegene Corp.; and Sandra Dawn Grannun, Drinker Biddle & Reath, LLC are some of the honorees. Visit for a full list of the honorees and to make reservations.

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OUR TIME PRESS | February 28-6 March, 2019  

OUR TIME PRESS | February 28-6 March, 2019  

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