I just got a clean bill of health from my Doctor. At my age, 57, this is important. I'm planning on living to be 129 minimum so good health now is a must. According to all my recent test results I have a strong heart, no cholesterol, my blood pressure is normal, I am not diabetic, my kidney function is top drawer and mentally I'm okay. This is all good because just a few years ago I wasn‘t in such good shape at all. I was pre-diabetic, had high cholesterol, a touch of high blood pressure, bad joints and I was seeing a psychologist for depression. What changed?

Despite all this amazing good health and happiness, I have a problem... I am overweight. Not just a little overweight but a lot overweight. Exactly 100 pounds if you listen to all those charts. A few years ago this was the biggest "thing" in my life. I counted calories, carbs, points and whatever else was going around. I fasted, cleansed, made Atkins my homepage, changed direction and went vegetarian and on and on. And, despite all good intentions and suffering, I was still overweight. Overweight and cranky. Food ruled my life. I read about it, thought about it and lived for it. A year ago I was miserable, overweight and unhealthy. Today I am healthy, happy and still overweight.

How can this be? I gave it all up. One morning I just woke up and said to heck with it all. I'm miserable, fat, hungry and cranky. For what? So I can be thinner, hungry and cranky? From that point on I changed my life, my attitude and my mindset. .

The first thing I did that morning was pop two frozen waffles into the toaster and break out the real maple syrup. I added a glass of real milk, not the pale, thin stuff but the pure white, tastes really good, full fat, milk. It was awesome. Two waffles, maple syrup and a glass of real milk. That was all it took to make my outlook on life better and brighter. It is a year later. I have lost 40 pounds. I have not dieted. I feel great, look good and best of all, I'm in good health. This is how I managed it all.

After the initial thought that I would give up all that dieting, eat what I wanted and be happy I sat back, regrouped and, with pen in hand, developed a plan. You need a plan and putting one in black and white is the best way to set it up. I knew I wanted to be healthy and I wanted to live a long time, so, how to accomplish that without being concerned about every bite that went into my mouth. After years of counting everything it took awhile to just relax, cook and eat. The following is the plan that I developed that has helped me gain good health and a good outlook. It hasn't made me thin but I am okay with that now. I discovered that I really liked me and that, in the long run, is all that really matters.

Getting Physically Healthy in 11 Easy Steps

Lots of fibre, lots of fruit and vegetables, lean meats, water and exercise. It is that simple. Really.

Good, whole grain bread and bagels. If it doesn't say whole grain just don't buy it.

Fresh or frozen fruit and vegetables. Nothing that comes from a can.

Don't boil anything but the potatoes and then, only if you must and leave the skin on. The skin is good for you. Baked potatoes are best.

Cut all visible fat off the meat before you cook it but leave the skin on the chicken. The skin keeps all that wonderful meat underneath, moist and gives it flavour. Besides, a nice little piece of crispy skin is good for the soul.

Read the labels on everything. My rule of thumb is: if there is anything on that label you can't pronounce, you shouldn't be eating it. If the first ingredient is sugar, you don't need it. If it can live on the shelf longer than you can live on earth, avoid it. If the bugs don't want it, you don't either.

Walk everyday. You don't have to power walk or walk to the next city, just walk up and down your block. Breathe in the air, check out the flowers, pat a dog. Enjoy the day.

Drink water. Real water. Not coffee or tea or flavoured anything. Learn to enjoy the crisp, clean taste of cold water. I know the "experts" say 8 glasses a day. If you can do, if you can't then do what you can.

Eat when you are hungry not when the clock says you should. Rely on your system to tell you when you need food. Most of us have never had a hunger pang. Try waiting until you get one and then eat. This is not practical for those who work and have a set lunch but give it a try on your days off. You may be surprised at how often you don't get one.

When you are full, stop eating. It sounds so simple and it is so hard for us to do. If that means that you are leaving food on your plate then so be it. Start serving yourself smaller portions. Remember, just because it is a special occasion doesn't mean we have to stuff ourselves to the exploding point. But if you do, don't feel guilty. Enjoy the occasion and have fun. That is the whole point behind a celebration.

Dessert is okay. It's how much dessert you have that is the issue. As with anything, moderation in all things. Have a piece of cake or pie. Just don't have the entire pie or cake. The best dessert, of course is fresh, crisp, fruit.

The 11^th and most important step of all... Portion Control. Nothing else really matters. Take a plate. Divide it in half. Fill one half with veggies. Divide the other half in two. One section for protein, one section for starch. Use those proportions every day and you can't go wrong.

11 Steps to a Happy Mind

Smile. If you find someone without a smile, give them one of yours. Smiling is contagious and the best way to start your day.

Hug your spouse/child/friend every day, several times a day. I have a sign on my desk that says, "Have you hugged a human bean today?" and has a cute picture of two beans hugging. You need to hug someone every day of your life.

Phone a friend and talk about nothing. Small talk has medicinal qualities.

Read something. A book, the back of your cereal box, the toothpaste tube. Anything at all. Why? Because inquiring minds want to know. You just never know when you might need that little piece of useless information you picked up off of the back of that box, book or carton.

Daydream. Waste some time. There is something decadent about doing absolutely nothing when you thing you should be doing something. Even 5 minutes of daydreaming is like giving your brain a mini vacation. "Time you have enjoyed wasting is not wasted time."

Pat the cat. Or the dog, bunny, lizard, whatever. Did you know that spending time with a pet can lower your blood pressure? It has been proven. While you are taking time to smell the roses, take the time to cuddle a pet. They're good for you.

Take time to meditate or pray. Spend some time with your higher power whoever /whatever you perceive that to be.

Look good. When you look in the mirror, how do you want to look? Strive for that look. The you, you see in the mirror should make you smile.

Get enough sleep. Tired means cranky and cranky makes you unhappy as well as those around you. If you need eight hours of sleep then make sure you get all of them.

Laugh and laugh often. Read the daily joke on the internet, listen to kids, they always make me laugh, tell a joke to a friend. Whatever it takes to get your chuckles for the day, do it. Laughter is the best medicine of all.

And the 11^thand most important step of all.... SLOW DOWN. We don't have to do a hundred things in one day. It is a choice we make. You can slow down. You can take time to smell the coffee. You can do it, you just have to want to. Reach out and touch the world and the world will reach out and touch you. Don't be spinning so fast that you miss the moment.

Since last year I lost 40 pounds by making small changes and I gained a whole new outlook. I love the weight loss but it's the outlook is the most important change. Danny Kaye said, "The world is a great big canvass and we must throw all the paint on it we can." Your life is your canvass. How do you want it to look? Make the decision and then "Make it so!"