Whether it was spinning around the neighborhood as a kid and racing BMX or commuting about San Francisco as a young cook, seeing the world on two wheels and enjoying the freedom they provide has always fueled the chef in some way. But it wasn’t until he was 35 years old, a 310-pound professional chef with two daughters that he shifted his focus to fitness for life.

Here are the five key strategies Chef Flood used to open the door to balance, health and whole-body well-being for good.

1. MAKE FITNESS A CAUSE LARGER THAN YOURSELF

“Growing up in Southern California I have always been on a bike … from getting around town to friend’s houses, riding to work, BMX racing and dirt jumping, being on two wheels always made me happy. My first road bike was a Bianchi and I loved it. I would ride over the Golden Gate Bridge and explore the North Bay, I was able to get farther around the city.

“I’ve always been a bigger guy and working in a kitchen around food doesn’t always help. About 10 years ago I started to take my health more seriously. (Mostly cause I was getting married and I wanted to look good in the photos!) I lost 35 pounds in about three months and felt great, but I was working out in a gym and didn’t care much for the atmosphere. It wasn’t a routine that was going to last.

“Then, just four years ago I went to visit my friend Jeff Mahin. He invited me to do ‘ChefsCycle,’ a 300-mile/three-day charity ride benefiting No Kid Hungry. It helps to ensure food security to American children across the country. As a chef, this was a cause I could get behind 100% — it’s my job to feed my community — but still I said to him. ‘Are you crazy!!?’

“At this time in my life I was pushing 310 pounds and wasn’t financially prepared to purchase an expensive road bike. My business partner knew that the cause was worthy, and that I would benefit from the challenge of the lifestyle and so the restaurant prioritized my participation and helped me to get a bike. Just four months later (after countless early morning rides), I had dropped 50 pounds and completed my first ChefsCycle event, and we raised more than $1 million for children’s hunger. Now, I try and ride 100 miles each week. I need to. I have to. It keeps me sane, grounded and feeling great.”

2. INVITE FAMILY TO JOIN IN. (AND TO SUPPORT.)

“I am the dad of twin girls and trying to fit [a cycling routine] into my life is tough. Thankfully, I don’t go into work until noon (even though I stay until late night), so I take my kids to school in the morning by 8 a.m. and then rush home, throw on some spandex and then head off for a ride. Most of my rides range from 20–30 miles except on my day off when I try and fit in something longer. I get two days off a week and one of those days I designate as ‘DaDa Day,’ and I spend it just with my kids. The other day is a Family Day, and part of one of those days I go for a longer ride. It means that my wife and kids get to spend some time together, and then we make the time to be together when I get home. Most of the time, we go for a bike ride. (The girls are so eager to get their training wheels off, but they aren’t ready to commit.) On those nights, we really try to make a well-rounded meal a key part of the night. I hope that healthy lessons are being passed by example but sometimes the kids are just kids and want mac n cheese. It’s a process but they’re learning, too.”  

3. SAY GOODBYE TO UNHEALTHY TRIGGERS

“This year, I’ll turn 40 years old. And my 30s just flew by … a lot of work and raising kids. Like most restaurant employees, I had some bad habits. Excess drinking, smoking and eating poorly contaminated my life. I am happy to say I’m celebrating over 10 months sober and I love it. I feel great, I manage better, my cooking has become more creative and my cycling performance continues to improve.

“I have made family, health and my career a focal point. I can say to others: Don’t wait until you have a bad health experience to change. … It’s inevitable, start now, challenge yourself. Bad habits are the only thing you have to lose.”

4. KEEP COOKING SIMPLE

“Once I started to become fit, the way I saw food and cooked started to change. If a meal is too heavy, my body is going to feel full and bloated at the end of the night. I won’t sleep well and will feel disappointed because my body isn’t happy. Don’t get me wrong, I still cook with butter and fats, but now I use them sparingly and instead I try and find balance through new ingredients, flavors and techniques. In general, we try to eat simple, balanced meals at home.”

5. DON’T DIET

“I try to eat simply; fruit and protein smoothies for breakfast and bowls of healthy carbs, proteins, veggies with lots of healthy greens are my post-ride staples. Even at home, I cook things in larger batches so the ingredients are ready. I love bowls … they hold a lot, you can layer them accordingly. I happened to ride 106 miles yesterday and when I finished, I punished a poke bowl!

“The “Grub-A-Dub” bowl below is a typical post-ride bowl for me.”

Grub-A-Dub Bowl

Ingredients

• 3/4 cup (180 ml) quinoa, cooked
• 1/4 cup (60 ml) onions or shallots, roasted
• 3 tablespoons (45 ml) carrot, grated
• 1 cup (240 ml) cherry tomatoes, sliced
• 1 cup (240 ml) spinach, packed
• 15 almonds, toasted or raw, chopped
• 2 tablespoons (30 ml) queso fresco
• 3 tablespoons (45 ml) cilantro, sliced
• 8 ounces (226 grams) grilled chicken, served cold
• 3 tablespoons (45 ml) olive oil
• Juice of 1 lemon or 2 limes
• Salt and pepper, to taste

Directions

Toss ingredients in a bowl, mix ‘em up! Enjoy! (Usually a bit of hot sauce finds its way on top in my kitchen!)

READ MORE

> Chef, Cyclist and Carnivore Chris Cosentino on Healthy Balance
> NYC Chef Seamus Mullen on Food, RA and Getting Healthy

Serves: 2 | Serving Size: 1/2 recipe

Nutrition (per serving): Calories: 446; Total Fat: 29g; Saturated Fat: 4g; Monounsaturated Fat: 19g; Cholesterol: 50mg; Sodium: 160mg; Carbohydrate: 26g; Dietary Fiber: 4g; Sugar: 9g; Protein: 28g

The Link Between Weight & Health
As they say, you can’t judge a book by its cover. Just because someone is overweight doesn’t mean their health is at risk. In fact, according a review by Linda Bacon, PhD, author of “Health at Every Size,” except in extreme cases, body mass index “only weakly predicts longevity.” Her review discovered that most studies following large groups of participants over many years “find that people who are overweight or moderately obese live at least as long as normal weight people, and often longer” with the greatest longevity in the overweight category.

New research has revealed yo-yo dieting or weight cycling to be associated with increased markers of inflammation, high blood pressure, low HDL (the “good” cholesterol) and premature death from heart disease. Obesity may not be the underlying cause of disease, as traditional medicine and health policy suggest. Diet quality, exercise and sleep habits have more impact on health than weight. Instead of fighting the war on fat, focus your efforts on eating healthy, being active and forming good sleep habits.

“Diet quality, exercise and sleep habits have more impact on health than weight.”

The Alternative to Weight-Centric Goals
The alternative approach to weight-centric health goals looks at health holistically and through a different, body-positive lens, which can be very motivating for many people. The Health at Every Size movement promotes weight acceptance and addresses the stigma and cultural obsession with weight that makes it challenging for many people to be healthy. Some experts even believe that the focus on fat and obesity is making the population more obese. How? Research has shown a potential relationship among weight stigma, emotional eating and poor self-esteem.

Shifting the paradigm in how we view weight can be an effective way to encourage small tweaks to lifestyle that makes health even more achievable. This doesn’t mean that you can throw in the towel, sit on the sofa and eat potato chips all day long. The Health at Every Size approach is about being the best person you can be no matter what you weigh. It’s about seizing the day and working toward health — physically and emotionally. Instead of making weight loss the goal, allow it to be a side effect of a healthier lifestyle.

If you want to challenge the status quo and face these weighty issues head on, find further reading about the Health at Every Size movement at LindaBacon.org, or check out Gaesser’s book, “Big Fat Lies.”

Life for Chris Cosentino is pretty simple, but it’s far from easy — and he’s OK with that. Winner of “Top Chef Masters,” cookbook author and chef and owner of restaurants in San Francisco, Napa and Portland, Cosentino is no stranger to hard work. There are things you just “do.” You move forward with each day in a simple way, approaching ingredients with respect and being OK with the idea that sometimes you might suffer a bit, but you always wear a smile anyway.

His experiences as a chef, and as an avid cyclist, taught him to be comfortable in the discomfort. (Case in point: When you’re sweating buckets and covered with dust on the 100th mile of the day, you focus on the berries — not the poop smell. Be comfortable with the less comfortable and wear that smile. Make that work yours.)

Cosentino has become a prominent celebrity chef less for his ability to smell berries and more for his pioneering approach to offal, or nose-to-tail eating. Although his San Francisco restaurant, Cockscomb, reflects his international acclaim for creative and bold use of organ meats and whole animals, the underlying feeling of Cosentino’s food and work is passion, play and pushing boundaries.

In a previous life, he was a 24-hour single-speed mountain bike racer — easily one of the most grueling disciplines in cycling — and his bike taught him how to focus, feel and create his own path. Now, he returns to riding in a big way — for himself, and to show strong support for No Kid Hungry with Chefs Cycle.

Here, he shares how sport, wellness and the intense lifestyle of a restaurant chef come together for him and how he prioritizes his health for the benefit of his food — and all of those who eat it!

Q: At what point in time did cycling and food collide for you?

Cosentino: Cycling and food collided when I started cooking. I was cooking first and then I was riding. I blew out my knee in culinary school and couldn’t move my knee laterally … I started riding so I could walk again. The fishing captain I was working with was also my riding partner. He really pushed me to get healthy. We would work on the boat, do a monster mountain bike ride, and then we’d go back to the house and cook. It was a routine that just made sense for us.

Q:  What was the most recent turning point that brought you back and why are you here to stay?

Cosentino: When I stopped racing I quit riding cold turkey and rarely touched the bike; work became my priority. It took my wife and a few friends prodding me to realize that “all work and no play made Chris a dull boy.” Returning to riding has given me balance again. I have more clarity at work and at home. Finding that balance again allowed me to prioritize work, but in a different light.

Cycling can be a way of life — I can’t run — but riding I can do until I’m 90. It works with who I am, with what I am; it’s a safe, quiet space for me. In the kitchen, we have the propensity to suffer a lot but the suffering we do on our bike is fun. It pushes us to be better people just as we are in the kitchen.

Q: What’s your riding philosophy?

Cosentino: Fun. First. Everyone can get a coach and train, but if I’m not having fun I just don’t want to ride. Recently, my fitness is better working with a coach … I’m more consistent. Being more fit means having more fun. Suffering less. I love to suffer a little bit — getting into that brain place where you’re uncomfortable there yet comfortable. I raced 24-hour solos for so long because I was requiring myself to live in an uncomfortable zone. Riding now is how I practice living in the uncomfortable zone.

Q: What do you love most now about cycling?

Cosentino: Cycling is so freeing and takes you places you take for granted every day. And, a bit of suffering creates clarity by pushing you into another place. You learn how resilient you are and how you can overcome so many things — it’s easier to let the little stuff roll off your back and to take the big stuff in stride.

Q: What about the pursuit of wellness is hardest for you? What’s easiest?

Cosentino: The hardest part about striving for balance (professionally and personally, physically and creatively) is just making the time. There are always lots of things going on in my life, not to mention crazy hours — and there’s lots of recipe development, which means lots of tasting.

The easiest part is reaping the rewards. When I see and feel the results, it’s easy to want to make the space; I feel so much better in the restaurant and amidst the chaos when I get out for a ride, and I love seeing how my fitness progresses when I make the time. It’s a tremendous reward. Making healthier choices — minding the foods I eat, avoiding alcohol, making time to exercise — changes everything, and I feel more focused and naturally creative. It’s a total game changer. After a big ride, I do menu development and my senses are heightened and I’m more focused.

Q: You always seem to have two armfuls of delicious projects spinning at the same time. What are you working on now? How does training and riding fit in?

Cosentino: My favorite projects lately are my new energy bar company called Pavé, and I’m highly involved with Chefs Cycle for No Kid Hungry — and I have a few more fun surprises up my sleeve. Finding the time to train isn’t easy, but I have a coach who gives me guidelines, and I do the best I can with my time to follow them. Typically, after getting my son ready for school and making his lunch and breakfast, I try to get a hour on the trainer or a ride in the real world. Then, I head to work for the day. My days are pretty long; I usually get home by midnight at the earliest.

Q: What is your pre-, during- and post-ride routine? Any diets you follow?

Cosentino: I like to have oatmeal with almond butter and dried fruit and an Americano. On the bike, I eat my Pavé Bars; they vary from flavor to flavor but they’re easy to digest. They contain fruits, nuts and some chocolate, as well, so they’re delicious, too. After a ride, I drink water, have a banana and a protein, either an egg or some nuts, like cashews.

I don’t follow a strict diet, but I don’t eat processed foods and I haven’t had soda for 20 years, I really don’t have a diet. I just try to eat whole foods and be smart and balanced. The big thing is don’t overindulge. Even if it’s so delicious, teach yourself to know when to stop.

Q: You’re very involved with No Kid Hungry and Chefs Cycle, tell us what this cause means to you.

Cosentino:  As a chef, my job is to feed people in a way that creates comforting taste memories. As Americans, so many of the taste memories that comfort us are formed in our childhood: grandma’s cooking, mom’s baking, dad’s grilling, etc. So, the idea of children not having a meal to start the day just isn’t OK with me. As a society, we have so much access to nutritious food, and as a chef, I have exceptional access to nutritious food … through Chefs Cycle I’m able to use my life as a cyclist to make a positive contribution, to make an impact. I will never cure cancer or solve the world’s problems, but one of these kids will and I like to think that a healthy breakfast gives them a fighting chance to realize their own power.

READ MORE > NYC CHEF SEAMUS MULLEN ON FOOD, RA AND GETTING HEALTHY

Q: In a restaurant kitchen, there isn’t always time to have proper meals. How do you navigate this? Does your cycling impact the way you think of food or cook in this way?

Cosentino: Sitting down to a meal doesn’t happen the same way it does for those who live and work outside of restaurants. I’m tasting all day to make sure dishes are seasoned properly, so I treat eating meals as if I’m on a big ride; having lots of small bites. I sit and eat staff meal with the whole team two times a day. We always have a salad and lots of veggies and protein. It’s about moderation, thinking about what I’m eating and trying to make best choices when I can.

We’ve selected a few healthy-living podcasts so no matter what your goals are, you’ve got someone to help you on your journey.

Dishing Up Nutrition

Licensed nutritionists and dietitians team up to tackle some of the biggest questions in nutrition. Rotating hosts dive into everything from which foods are trending to which foods can prevent the cold and flu — and even foods to combat anxiety. Episodes last around 40 minutes, which is perfect to pair with a workout or keep you entertained during your commute.

Food Psych

If your relationship with food could use some work and you need a dose of healthy body love each week, Food Psych will be there for you. Registered dietitian and nutritionist Christy Harrison talks everything from eating disorders to diet culture to body image with a scientific and straightforward approach. She also answers listener questions weekly. Episodes run almost an hour and a half, so this one is best reserved for when you’re going long.

TEDTalks Health

If you know TED, you know you’re guaranteed high-quality production and great, interesting content from knowledgeable sources. Topics are timely and span health and medical news, trends and more. TEDTalks Health also includes videos, so when you’re able to you can also watch the presenters.

Ali on the Run

Whether you want to become a regular runner or you’re a seasoned marathoner, Ali on the Run is full of knowledge to inspire your stride. Host Ali Feller talks to everyday runners, professional athletes, entrepreneurs and industry leaders, making sure each episode is interesting and different. Episodes run from 30 minutes to 1.5 hours, and her upbeat enthusiasm is perfect to accompany you next time you head outside or step on the treadmill.

Sleep With Me

If you have trouble sleeping or just want a different way to relax, Sleep With Me may be your new bedtime companion. Host Drew Ackerman tells stories that are intentionally meant to lull you to sleep. The hour-long episodes help you fall asleep with a smile on your face and Drew’s deep, soothing voice in your head.

The Dumbbells

Comedians Eugene Cordero and Ryan Stranger use their background in improv to talk physical fitness in a whole new way. Their tone is light, but the content is informative — and they tackle different training methods, nutrition trends and even mental health and self-care. Episodes can last well over an hour and often contain informational interviews. They’re a great companion during a long strength-training session.

From The Heart: Conversations with Yoga Girl

If you love the yogi way of life, you’ll appreciate getting to know host Rachel Brathen. She’s an international yoga teacher and speaker and she talks frankly each episode about mental health, yoga, meditation and even her own struggles. Those trying to balance family and self care will especially love this one, as the hour-long episodes often touch on her search for balance between family, business and health.

Food Heaven Podcast

Nutritionists Wendy Lopez and Jessica Jones know healthy living is a lifestyle, so their podcast dives into what that actually means. They interview health experts on a range of trending health topics from CBD to eating disorders and episodes last anywhere from 15 minutes to one hour. They also offer lots of tips on healthy eating and break down myths in the health community.

1. CUSTOMIZE YOUR DAILY MACRONUTRIENT GOALS

MyFitnessPal automatically generates your macronutrient goals (e.g., carbohydrates, protein, fats) based on expert recommended macronutrient percentages: 20% of calories from protein, 50% of calories from carbohydrates and 30% of calories from fat. But, if you follow a special eating plan focused on particular macronutrients (Think: low-carb, high-protein, IIFYM), Premium gives you the flexibility to adjust your macronutrient goals by percentages and grams.

2. CUSTOMIZE YOUR DAILY CALORIE GOAL

MyFitnessPal automatically generates a calorie goal suited to the rate of weight loss or gain you desire. For the most part, this calorie goal stays constant on a day-to-day basis. With Premium, you can set different calorie goals for different days of the week. This is helpful if you need to plan for a cheat day, if you practice intermittent fasting or calorie cycling to reach your weight goals.

3. QUICK-ADD MACRONUTRIENTS YOU CARE ABOUT

As a Premium user, you can use the quick-add feature for carbohydrates, protein and fats the same way you quick-add calories into your food diary. This is a convenient tool if you care more about macronutrients than your overall calorie goal.

4. SCAN YOUR MEALS

Log your food even faster with the new Meal Scan feature, which allows you to take a photo of your food to locate it in the database — no typing required.

5. USE FOOD ANALYSIS TO LEARN FROM YOUR FOOD CHOICES

Tracking isn’t just about counting calories — it’s a way for you to learn about what you’re choosing to eat. You gain insight like how three slices of cheese pizza is way more calories than you need at one meal. As a Premium user, you can customize the app to show you which foods are highest in the nutrient you care about. You can see which food choices help cut your sodium in half or meet a quarter of your protein goal for the day with just one glance.

6. CHOOSE WHERE YOUR EXERCISE CALORIES GO

When users complete an exercise, the calories you burn are automatically added back into your calorie goal for the day. Premium users, however, can choose whether or not to add exercise calories back into their daily calorie goal. You can even customize whether you want the calories added back as carbohydrates, fat or protein. This feature is particularly helpful if you’re carb conscious and only want to eat a certain number of carbohydrate grams per day. You can tell the app to add exercise calories back as just fat and protein.

7. CUSTOMIZE YOUR NUTRIENT DASHBOARD

Your nutrient dashboard quickly shows you which nutrients you’re missing for the day, and your progress in meeting your calorie and nutrient goals. MyFitnessPal automatically sets your dashboard to display food calories, exercise calories and calories remaining. As a Premium user, you can customize your dashboard and put the nutrients you care about front and center.

8. EXPORT YOUR INFORMATION

With Premium, you can export your information into a set of CSV files you can open in Excel or another software program. You can play around with your information and do a deep dive into your habits by creating custom graphs. You can also print your files and share them with your personal trainer, nutritionist, registered dietitian, friends or family members.

9. SET YOUR CALORIE GOALS BY MEAL

Premium lets you break down your daily nutrient goals into smaller, meal-sized calorie goals to help keep you on track throughout the day. For example, if your goal is to hit 1,200 calories for the day, you can allocate 300 calories for breakfast, 300 calories for lunch, 400 calories for dinner and 200 calories for snacks. You can plan a large dinner calorie goal to enjoy an evening out with friends or choose to make breakfast king, so you have a solid start to your day. Divide your calories in a way that makes the most sense for your unique lifestyle and eating habits.

10. SEE YOUR CARBOHYDRATE, FAT AND PROTEIN BREAKDOWN BY MEAL

Your diary displays a macronutrient breakdown for each meal you log. Get a deeper look into your carbohydrate, fat and protein intake and learn how each meal contributes to your daily macronutrient goals. Bonus: You can easily switch between grams and percentages by tapping on the numbers.

11. ACCESS NUTRITION AND FITNESS PLANS

Our curated Plans help you achieve your goals, whether it’s walking 11,000 steps, learning to track macros or eating more sustainably. It’s like having a virtual coach who offers daily tips and easy-to-follow tasks.

12. SAVE AND LOG RECIPES IN YOUR DIARY

With recipe discovery, you can easily find recipes that support your dietary goals, then save favorites and log the ones you prepare directly to your diary.

13. ACCESS EXPERT-DRIVEN WORKOUT ROUTINES

Stay active and get results with a full range of routines built by professionals. There’s also a library of exercises at the ready, so you can customize your workout and easily log it.

Tap into your “Premium” tab to access all of these exciting features.

WHERE TO GO FOR MORE INFORMATION

If you’re interested in learning more about MyFitnessPal, nutrition, exercise or how to reach your goals, try these MyFitnessPal-approved resources:

MyFitnessPal Essential Guides

From nutrition basics to workout tips, these guides are a great place for newbies to start and long-time MyFitnessPal users to refresh their health and fitness know-how.

The MyFitnessPal Blog

This is your go-to source for healthy living. Here you’ll find articles with helpful tips and information about eating, moving, living and learning.

Unlock an experience that’s like having a dietitian, trainer and coach right at your fingertips. MFP Premium gives you expert guidance and exclusive tools to help you reach your personal health goals.

READ MORE ESSENTIAL GUIDES

> Losing Weight
> Healthy Eating
> Getting Moving