yogurt withfruits, clip-ping path

TANYA ZUCKERBROTis a dietitian and authorof “The F-Factor Diet.”

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1Combine fiber andproteinateverymealThecombinationofprotein and fiber ismore fillingthanprotein alone, she says, and itencourages yourbody tohold ontomoremusclemasswhile losingweight. Try addingnutbutter toyour apple for a snack, addbeansor roasted vegetables to yourlunchtime chicken salad, andmake sandwicheswithhigh-fiberwhole-grainbread.

2Eatbreakfast...Eatbreakfastwithin anhour of rising,

Zuckerbrot says, to keepyourmetabolismrevving.Aim tomeetup tohalf your fiber needsbeforenoon.Combine overnight oats orfiber-rich cereals (suchas anAll-BranorFiberOne)with leanproteins suchas eggwhites,Greekyogurt or low-fat cheese to fill youupandkeepblood sugar stable.

3 ...Andamidafternoon snackA200-300 calorie snackof

protein and fiber helps stave offthehunger thatwillmake youoverconsumeatdinner,whenyourmetabolism is likely tobe themostsluggish. She recommends eatingahigh-fiber cracker—she likesGGScandinavianBranCrispbread,with 8 gramsof fiberper serving—with turkeyand

mustardorhaving a cheese stickandanapple, or high-fiber cerealwithberries and ricotta cheese.

4Watchyourportions, andyourproteinAsdiningout

has surged, sohaveportions, evenathome.Limit the amount of leanmeat you eat atdinner to three orfour ounces forwomen, six to eightounces formen,Zuckerbrot says,and fill up the rest of yourplatewith roasted veggies, suchasartichokes, asparagus, broccoli,cauliflower andBrussels sprouts.Ormake some turkey chili withbeans andhave itwith a salad.

5Opt for anappwhendiningoutBroth-based soupor agreen salad is a greatway to fill upandhelpmeet your fiber require-ment so you’re able to summonthediscipline to take theotherhalfof your entreehome.

6Makeyour lastmeal yoursmallestDon’t save thebig-

gestmeal of theday for last. “Peo-ple save all of their calories for theendof thedaywhen theirmetabo-lism is at its slowest,” Zuckerbrotsays.Try to eatmore substantial-breakfasts and lunches, andgetyour snack inwell before 5p.m. soyou canmakean “empowered”choice atdinner.

6 tips for losing weight but eating carbsIf you’ve hit a wall with restrictive diets

such as paleo, Whole30 and keto, it may be time for something different.Dietitian Tanya Zuckerbrot tells her 66K fans on Instagram (and hermany L.A. clients) that you can eat grains, beans and dairy and still loseweight. Zuckerbrot, author of the popular “F-Factor Diet” book, saysfiber is the ultimate weight-loss tool. It has no calories, helps boost me-tabolism as the body works to digest it, and sends a satiety hormone tothe brain to tell you that you’re full. Yetmany of us take in just half of theminimum recommended daily allowance for fiber of 25 grams for womenand 38 for men. Besides, do you really want to live without bread? Hereare her top tips for losing weight without feeling deprived.

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MIND& BODY

He’s always movingTseng, aYMCAmember since

1978, is somewhat of a local celebri-ty. Everydayat 3p.m., he climbsout of hiswheelchair onhis own tosit onhis favorite exercise bike,whichhepedals for half anhour.

“Theolder youare, themoreyouneedexercise,”Tseng said,adding that hedoesn’t feel old, andhedoesn’t counthis years.

A retired entrepreneur,Tsenghasbeenactive for his entire life,saidhis daughter, LindaHsia, 71.Shehelps care for himandsaysshe is oftenasked toprovehis age.Her father,whowasborn in Japan,doesnothaveabirth certificate,but has aCalifornia ID listinghisbirth year as1907, andaU.S. pass-port.

Whenhewas younger, he en-joyed swimmingandoutdoorsports.Ashegot older, he adaptedtohis abilities by choosingdiffer-ent activities at theYMCA.

“Hewas themotivation forgettingup, even forme toget inthere and teach the class,” saidMichelleDodson, the assistantdirector of healthy lifestyles attheYMCA.She teaches a 6:30 a.m.adult fitness class three timesaweek, and she saidTsengnevermissed it beforehe turned100.

“Hewas the core of the class.You couldn’t say in that class,‘Well, I’mgetting old.’ Thatwouldgoout thewindow.”

WhenTseng isn’tworkingout,he’s stillmoving, doing simpleyogaposes inhis chair and squeez-ing stress balls to strengthenhisgrip.

Eats as he likes, but …Hekeeps junk toaminimum,

andhe lives by theold adage,“breakfast like aking, lunch like aprince, dinner like apauper.”

Tseng’s breakfast is certainlyking size.He eatshalf a grapefruit,half a banana, breadwithbutterand jam, two soft-boiled eggs, halfa bowl of cereal or oatmeal, a cupof coffee andaglass of orangejuice.He takeshismeal at a lei-surely pace, reading thenews-paper andwatching television.

“Canyoubelieve that?” saidoneof his caretakers,Carol Puial,who cookshismeals anddriveshim tohisworkouts.

Puial changes thingsupeachday for lunch,which she said iseasybecauseTseng isn’t picky.Sometimes it’s Italian,Chinese orMexican.He loves spaghetti andburgers,whichPuial usuallymakes fromscratch. If theydogoout,McDonald’s is his first choice.

His dinners are simple andeasyto swallow: soup, omelets, groundbeef, pulledporkorbaked chicken.

AndHsia saidher fathermakesapoint of only eatinguntil he’s“70% full.”

Tseng takes abasicmultivita-

min, andhedoesn’t cut any foodsout of his diet.

Anythingoff limits?Alcoholandcigarettes.

Hangs out in sunshineWeatherpermitting,Tsengand

his caretakers go toHolmbyParkinWestwood,whereTseng enjoysthe sunshine for anhour or twoafter hisworkout.

“I like freshair,”Tseng said.“More trees,more open skyandnot toomanypeople.”

It’s a quiet ritual, except forwhenbus tour guides,whodrivepast theparkand recognizeTseng, point himout to their tourgroups. “Look, there’s the guywho’s111!”

After that, theyhead straighttoStarbucks forTseng’s dailytreat: amocha.

Keeps his chin up“I’mverypositive. Everyday.

Rainor shine,”Tseng said.Mostpeople inTseng’s life—

fromhis relatives tohis fellowYMCAmembers—are struckbyhis upbeat attitude.

“He lovespeople.He loveslife,” saidAnnSamson, executivedirector at theYMCA. “The factthathismind is so alert I think

has a lot todowithhimbeingactive, being aroundpeople andengaging in conversation.”

Tseng tells people that oneofhis secrets to longevity is to smileeverydayand toneverworry.

“I have lots of small troubleslike everybody, but I just say,‘forget about it,’ ” Tseng said.“Nothing is impossible.”

Helps othersTsenghas supportedmultiple

fundraisers at theYMCA, suchastheKids-to-CampCampaignand theCommunitySupportCampaign.Hewas thepresidentof theHongKongRotaryClubbeforemoving toLosAngeles in1975, andhe’s been involved in theWestwoodRotaryClub for 40years.

“I like tohelppeople,”Tsengsaid. “This ismy job: to exist onlyuseful.”

In1996, hehelped found theYMCA’sP.L.U.S.S. Program, asupport groupandexerciseplanfor peoplewithParkinson’s dis-ease.

“Doeverything you can, andnever refuse,”Tseng said. “Any-bodyasks you todo something,try hard todo it.”

health@latimes.com

HENRY TSENG works out daily at the Collins and Katz Family YMCA in Sawtelle. He rides an elliptical bike for half an hour.Maria Alejandra Cardona Los Angeles Times

BIRTHDAY BOY Tseng blows out the 1-1-1 candles on his cake in Julyas his daughter Linda Hsia, right, and other family and friends look on.

‘I have lotsof smalltroubles likeeverybody,but I just say,“forget aboutit.” Nothingis impossible.’— HENRY TSENG

He lives a healthy, long lifeHenry Tseng was doing yoga headstands when he was in his 80s and 6:30 a.m. dance aerobics in his 90s. At 111 years old, he’s

still breaking a sweat on a recumbent bike for 30minutes every day at the Collins &Katz Family YMCA in Los Angeles’ Sawtelle neighborhood.What’s his secret? He gets that question a lot too. His tips for longevity are no big surprise. Most of them are common sense. But he sharesthem freely, and he thinks you can use them too.

BYSARACAGLE >>>

Francine Orr Los Angeles Times

ChickenChips:AnAug. 25YourPlate item about Wilde’s ChickenChips listed the price as $3.99 perbag.Themanufacturer’ssuggestedretail price is $4.99per bag.

FOR THE RECORD

FIBER AND PROTEIN — respectively found in foods such asroasted vegetables and yogurt — are part of Zuckerbrot’s plan.

BYMELINDAFULMER >>>