After the last few weeks of Blog's a friend rang me to tell me that she has given me the title of "Calorie Killer" as she thinks that is what my life is about. Harsh but kind of true. If I want to be healthy then I need to use it or store it.
Storage of any kind always costs you so I plan to use it (must destroy excess calories - in terminator voice).
Now to today's blog title.
You may have heard of the saying "the best laid plans of mice and men often go astray" .... this line comes from a poem by the Scottish poet Robert Burns.
The premise is that no matter how much you plan, some things may still go wrong.
We can all think of times in our lives when this has happened.
Today was that day for me.
Being ex-military I am known to friends as a planner and have been accused in the past of being very structured. Well it works for me.
So I thought I would share with you how I dealt with the issues as they arose. I woke up a little later than I had planned and everything could have gone down hill from there as my alarm hadn't gone off. Instead I smiled and decided that I wasn't going to skimp on "my Tony time". This is the first 10 minutes of each day I try to sit and just breathe, tried meditation but it wasn't easy for the former kid with undiagnosed A.D.D. who is now the adult with the innovative creative streak.
I did it anyway - and the world waited. I felt good for not compromising my plan.
I then had my energy shake (I do this every morning as it is part of the RAINBOW Nutrient Eating Plan that I have designed with my book).
I took a look at my diary and it was a full day.
In the diary plan I still had allowed for my 1 hour workout. Getting changed into my workout gear the phone rang. It was an appointment that had to be changed and this meant that my workout time was in jeopardy as they wanted to move up the meeting time. I had two choices now - do it or ditch it. Instead of just "not doing the workout" I made a decision to modify my plan because when I develop a lifestyle plan for others I want to know that it actually works. I'm a believer in the "do as I do" principle and not just "do as I say" like others would suggest.
Sure, it was easy for me to modify as I have been a fitness professional for a long time. So I'm going to tell you what I did and then you will have the tools so that you can modify your plans when you need to.
I had 30 minutes of workout time.
So I decided today it was going to look like this - focus on a cardio based session:
10 mins of cardiovascular conditioning
- 2 mins easy (walk for 2 or walk 1 / jog 1)
- 3 mins medium (jog low - med speed)
- 5 x 1 min intervals of med to hard (adjust this for your own fitness levels)
10 mins of lean muscle conditioning
(all body parts using opposing muscle groups. Now for this I was working on lighter weights with 15-20 reps. This is a no rest workout. You go from one exercise to the next with recovery being a different muscle group). It is also the plan for the new AFTERBURNER WORKOUTS that I am designing and you are seeing it first.
- chest press (pushup as alternative) then back row (pulldown as alternative)
- shoulder press then bicep curls then tricep dips
- bodyweight squats with alternate lunges (for overload principle)
NOTE - you have 10 minutes so make the most of it. If you don't get through all the exercises a few times don't stress just do what you can in the alloted time then back to cardio.
10 mins of cardiovascular conditioning / cooldown
our body is warm now so let's reverse then intensity principle and start with our last 5 mins of the "first" cardio section
- 5 x 1 min intervals (hard / med / hard / med / hard)
- 5 min cooldown (2 mins jog + 3 mins walk)
DONE out the door you go. Don't forget to load up the body with nutrient loaded, energy providing calories. It is that simple and easy.
For all those that are asking about Stretching. I have left this up to the individual but as we are working more on a Circuit principle there will be "less delayed onset muscle soreness" not none but less. If you can find an extra minute or two then do some.
The next time you have 30 minutes you could reverse it look like this :
Walk to the gym or park a little more further away (cardio warm up) or do this one
5 mins of cardiovascular conditioning
- 2 mins easy (walk for 2 or walk 1 / jog 1)
- 3 mins medium (jog low - med speed)
This is a focus on lean muscle conditioning broken up by cardiovascular training.
10 mins of lean muscle conditioning
(all body parts using opposing muscle groups. Now for this I was working on lighter weights with 15-20 reps. This is a no rest workout. You go from one exercise to the next with recovery being a different muscle group).
- chest press (pushup as alternative) then back row (pulldown as alternative)
- shoulder press then bicep curls then tricep dips
- bodyweight squats with alternate lunges (for overload principle)
NOTE - you have 10 minutes so make the most of it. If you don't get through all the exercises a few times don't stress just do what you can in the alloted time then back to cardio.
10 mins of cardiovascular conditioning
our body is warm now so let's use the intensity principles for the cardio section
- 7 x 1 min intervals (hard / med / hard / med / hard)
- 3 min (3 mins walk or 3 mins jog - depending on your fitness levels)
5 mins lean muscle conditioning - try to get through all the exercises once.
- chest press (pushup as alternative) then back row (pulldown as alternative)
- shoulder press then bicep curls then tricep dips
- bodyweight squats with alternate lunges (for overload principle)
5 mins cooldown on a piece of cardio equipment or walk home / back to car
In a few days I will post the 60 minute version but you clever people will have it worked out already.
Peace - from the "Calorie Killer"
Tuesday, October 30, 2007
Tuesday 30th October - Portion Distortion assistance
Portion Distortion - is when you inaccurately assume how many calories that you have consumed when asked to recall your food intake. We always tend to under-estimate how many calories we have eaten. This is part of the "wider problem with obesity".
However, walking through the Supermarket the other day I was noticing that even in Australia, we're beginning to realize the importance of the correct amount of calories and how the "marketing of this" will be supported by me.
Why does this matter ?
Normally, we consume foods based on hunger and not upon what our body actually requires for it's functioning. That sets us up for consuming too many calories as we are often guilty of what my mother used to say the 6 children in my family "your eyes being bigger than your bellies" which means we would normally get more food than we could eat and then don't finish it.
This rarely happened on my plate. I did tend to have a "healthy appetite" and with my hyper levels of activity have never suffered from a weight issue - I did mention that "I was A.D.D. before it was trendy".
How will this portion control help ?
This new growing trend that I fully support is that we are starting to make people aware of "portion control" servings. There is one company Freedom Foods here in Australia that has launched the 100 healthy calories range of products. I have been trying their products and have now made the Multigrain Wraps my staple lunch. They not only are well within the health range for a great food but they also taste good. I will add some salad, some lean protein - wrap them up and eat.
I also know that this is NOT a calorie laden meal.
Another great example of this portion control servings were started by Weight Watchers. They have always been on this road of limiting their clients intake of foods. Now I haven't always been supportive of all their methods for weight loss BUT in this case it appears that there is merit in becoming more aware of your total caloric intake. My personal favorite are the small tubs of fruit (low sugar /small serving size).
So think about those total calories that you consume. Better yet try to get out each day and do a little something to use them - in other words - get active !!
However, walking through the Supermarket the other day I was noticing that even in Australia, we're beginning to realize the importance of the correct amount of calories and how the "marketing of this" will be supported by me.
Why does this matter ?
Normally, we consume foods based on hunger and not upon what our body actually requires for it's functioning. That sets us up for consuming too many calories as we are often guilty of what my mother used to say the 6 children in my family "your eyes being bigger than your bellies" which means we would normally get more food than we could eat and then don't finish it.
This rarely happened on my plate. I did tend to have a "healthy appetite" and with my hyper levels of activity have never suffered from a weight issue - I did mention that "I was A.D.D. before it was trendy".
How will this portion control help ?
This new growing trend that I fully support is that we are starting to make people aware of "portion control" servings. There is one company Freedom Foods here in Australia that has launched the 100 healthy calories range of products. I have been trying their products and have now made the Multigrain Wraps my staple lunch. They not only are well within the health range for a great food but they also taste good. I will add some salad, some lean protein - wrap them up and eat.
I also know that this is NOT a calorie laden meal.
Another great example of this portion control servings were started by Weight Watchers. They have always been on this road of limiting their clients intake of foods. Now I haven't always been supportive of all their methods for weight loss BUT in this case it appears that there is merit in becoming more aware of your total caloric intake. My personal favorite are the small tubs of fruit (low sugar /small serving size).
So think about those total calories that you consume. Better yet try to get out each day and do a little something to use them - in other words - get active !!
Monday 29th October - Some Positive Thoughts
These messages were sent to me by Kimbo from Florida in the United States. Take a moment to read as they are really powerful. Implement as many of them whenever you can and watch the day get better !
1. Take a 10-30 minute walk every day. And while you walk, smile. It is
the ultimate anti-depressant.
2. Sit in silence for at least 10 minutes each day. The "quiet time for your brain will allow you to "think without the clutter".
3. Try to get enough sleep. Get what your body needs then add 30 minutes.
4. When you wake up in the morning complete the following statement, "My purpose is to____ today." (try to make positive)
5. Live with the 3 E's -- Energy, Enthusiasm, and Empathy.
6. Play more games and read more books than you did in 2006 with your children.
7. Make time to practice meditation, yoga, tai chi, and prayer. They provide us with daily fuel for our busy lives.
8. Spend more time with people over the age of 70 and under the age of 6.
9. Dream more while you are awake. Then make that dream (goal) become a reality.
10. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
11. Drink green tea and plenty of water. Eat blueberries, wild Alaskan salmon, broccoli, almonds & walnuts.
12. Try to make at least three people smile each day.
13. Clear your clutter from your house, your car, your desk and let new and flowing energy into your life. Spring cleaning can be done any time of the year.
14. Don't waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
15. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
16. Eat breakfast like a king, lunch like a prince and dinner like a college kid with a maxed out charge card.
17. Smile and laugh more. It will keep the energy vampires away.
18. Life isn't always fair, but it's still better than the alternative.
19. Life is too short to waste time hating anyone.
20. Don't take yourself so seriously. No one else does.
21. You don't have to win every argument. Agree to disagree.
22. Make peace with your past so it won't screw up the present.
23. Don't compare your life to others'. You have no idea what their journey is about.
24. Burn the candles, use the nice bed sheets, Don't save it for a special occasion. Today is special.
25. No one is in charge of your happiness except you.
26. Frame every so-called disaster with these words: "In five years, will this matter?"
27. Forgive everyone for everything.
28. What other people think of you is none of your business.
29. Time heals almost everything. Give it time.
30. However good or bad a situation is, it will change.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
32. Get rid of anything that isn't useful, beautiful or joyful.
33. Envy is a waste of time. You already have all you need.
34. The best is yet to come.
35. No matter how you feel, get up, dress up and show up.
36. Do the right thing!
37. Call your family often. Keep in touch with them.
38. Each night before you go to bed complete the following statements: "I am thankful for ___." Today I accomplished ____.
39. Remember that you are too blessed to be stressed.
40. You only have one ride through life so make the most of it and enjoy the ride.
HAVE A NICE DAY. May your troubles be less, May your blessings be more and may nothing but happiness come through your life.
1. Take a 10-30 minute walk every day. And while you walk, smile. It is
the ultimate anti-depressant.
2. Sit in silence for at least 10 minutes each day. The "quiet time for your brain will allow you to "think without the clutter".
3. Try to get enough sleep. Get what your body needs then add 30 minutes.
4. When you wake up in the morning complete the following statement, "My purpose is to____ today." (try to make positive)
5. Live with the 3 E's -- Energy, Enthusiasm, and Empathy.
6. Play more games and read more books than you did in 2006 with your children.
7. Make time to practice meditation, yoga, tai chi, and prayer. They provide us with daily fuel for our busy lives.
8. Spend more time with people over the age of 70 and under the age of 6.
9. Dream more while you are awake. Then make that dream (goal) become a reality.
10. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
11. Drink green tea and plenty of water. Eat blueberries, wild Alaskan salmon, broccoli, almonds & walnuts.
12. Try to make at least three people smile each day.
13. Clear your clutter from your house, your car, your desk and let new and flowing energy into your life. Spring cleaning can be done any time of the year.
14. Don't waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
15. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
16. Eat breakfast like a king, lunch like a prince and dinner like a college kid with a maxed out charge card.
17. Smile and laugh more. It will keep the energy vampires away.
18. Life isn't always fair, but it's still better than the alternative.
19. Life is too short to waste time hating anyone.
20. Don't take yourself so seriously. No one else does.
21. You don't have to win every argument. Agree to disagree.
22. Make peace with your past so it won't screw up the present.
23. Don't compare your life to others'. You have no idea what their journey is about.
24. Burn the candles, use the nice bed sheets, Don't save it for a special occasion. Today is special.
25. No one is in charge of your happiness except you.
26. Frame every so-called disaster with these words: "In five years, will this matter?"
27. Forgive everyone for everything.
28. What other people think of you is none of your business.
29. Time heals almost everything. Give it time.
30. However good or bad a situation is, it will change.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
32. Get rid of anything that isn't useful, beautiful or joyful.
33. Envy is a waste of time. You already have all you need.
34. The best is yet to come.
35. No matter how you feel, get up, dress up and show up.
36. Do the right thing!
37. Call your family often. Keep in touch with them.
38. Each night before you go to bed complete the following statements: "I am thankful for ___." Today I accomplished ____.
39. Remember that you are too blessed to be stressed.
40. You only have one ride through life so make the most of it and enjoy the ride.
HAVE A NICE DAY. May your troubles be less, May your blessings be more and may nothing but happiness come through your life.
Sunday, October 28, 2007
Sunday 28th October - Riding the troughs of the day
I was out surfing this morning when it dawned on me as I waited for the waves to roll in that it was much like facing the day ahead because you never know how long you have to wait or what you are going to get.
As the waves were rolling in, some were better than others which then gave me choices to make. Would I take this wave or would I take that wave because between each wave was a trough, so I had time to make decisions. Think of your day as a set of waves rolling in to the beach, because once you get up in the morning you start the day with a blank slate but face many choices and challenges.
Be honest, you rarely plan nutritionally for the day the same way that you plan for other aspects of your busy lives such as work. Most people get up, shower, get dressed, then make sure they have their important life things such as keys, laptop, credit cards and then grab "something quick" for breakfast, if at all, as they race out the door to face the day.
This sets up the first wave and subsequent trough.
Already in the body we have forgotten the importance of brain food (fuel or food intake), increased our stress levels (by running late), and have no idea where or when the next fuel stop is or will happen.
By mid morning we are looking at our next trough.
Already now in a low energy state we are battling to make it to lunchtime. Like most people we reach for that "sugar and/or caffeine hit". You know what I am talking about - muffin and latte. Snack foods of champions ..... NOT !
Not only was this a bad nutritional choice but these two combined won't even get us to lunch with any level of satisfaction and cause us to plummet into our third trough (and it isn't even 12pm). How do you think the stress levels in the body are coping with no nutritional support and that impending work project deadline or other life challenge? This is war for your immune system.
Imagine that there are three to four more stress filled troughs to face before bedtime and this wasn't such a great day in hindsight and to think had it started out with a plan, we would have not only been in control of our energy levels, but be winning the war.
Here is another example.
I was talking with a mother of a one year old and she told me that she was working out hard to "get her body back" after the baby. I commended her and asked how was her eating habits. We both smiled as we both knew the answer.
She said really found it hard to find the time to adequately get in time to eat because when she did have a "spare minute" when the baby was asleep that there were other chores to do such as the washing so she would just grab something like a biscuit. I nodded with understanding (and empathy) having had this conversation with many Mothers but wasn't going to give up. I thought for a second as I needed to find a way to make this more personal for her experience so that it resonated.
I then asked her what she did when her child asked for a sandwich or needed food. She smiled at me and said that she stopped doing whatever she was doing to get her daughter food because that was important. I didn't want to dismiss the many challenges that new Mothers face but I also wanted to help her so I said when she was making the sandwich for her daughter she could also make one for herself but I could see this wasn't the right answer for her.
I mentioned one of my personal strategies that I shared to my former clients.
When I was busy working (not even close to looking after a child), I still tried to plan ahead to avoid any "troughs in my day". So in preparation of these possible challenges, I cut up a few slices of bread into small squares (multi-grain of course) and put them in a ziplock bag. In the fridge I keep mashed up avocado, slices of tomato, and some lean ham, chicken, tuna or other protein choice (adding hommous to your tuna adds flavour and lessens the fishy taste if that's an issue).
I would plan breaks and then grab two to three small squares of bread, spread on avocado thinly (although it's a good fat it's still a large calorie option), with some tomato, lean ham or tuna, cracked pepper and eat it. Easy option, tastes great and way better for me than any biscuit option. She liked this option and said she would give it a go. Already feeling like she was taking charge she smiled and left.
Remember that there are many easy choices for "faster food" which is what I call "on the go options" that are better for you and can nutritionally form part of your plan. Another idea is keeping on hand some lavash style bread. Add any of the above "filling choices", you then roll this up and head out the door.
Make a couple of spares, wrap them in tin-foil and keep then in the fridge so you are never caught wanting. Also grab one as you head off on your chores, or put one in with your partner's bag for lunch (put in a ziplock to avoid spillage) or take them to pick up the kids after school. It's less like a typical sandwich and can be "unwrapped" and eaten much like the fast food options. Add a drink of water and that is a great trough filler until the evening meal.
Think strategically and this will become habits making it even easier.
Pass these tips on and spread the good word.
As the waves were rolling in, some were better than others which then gave me choices to make. Would I take this wave or would I take that wave because between each wave was a trough, so I had time to make decisions. Think of your day as a set of waves rolling in to the beach, because once you get up in the morning you start the day with a blank slate but face many choices and challenges.
Be honest, you rarely plan nutritionally for the day the same way that you plan for other aspects of your busy lives such as work. Most people get up, shower, get dressed, then make sure they have their important life things such as keys, laptop, credit cards and then grab "something quick" for breakfast, if at all, as they race out the door to face the day.
This sets up the first wave and subsequent trough.
Already in the body we have forgotten the importance of brain food (fuel or food intake), increased our stress levels (by running late), and have no idea where or when the next fuel stop is or will happen.
By mid morning we are looking at our next trough.
Already now in a low energy state we are battling to make it to lunchtime. Like most people we reach for that "sugar and/or caffeine hit". You know what I am talking about - muffin and latte. Snack foods of champions ..... NOT !
Not only was this a bad nutritional choice but these two combined won't even get us to lunch with any level of satisfaction and cause us to plummet into our third trough (and it isn't even 12pm). How do you think the stress levels in the body are coping with no nutritional support and that impending work project deadline or other life challenge? This is war for your immune system.
Imagine that there are three to four more stress filled troughs to face before bedtime and this wasn't such a great day in hindsight and to think had it started out with a plan, we would have not only been in control of our energy levels, but be winning the war.
Here is another example.
I was talking with a mother of a one year old and she told me that she was working out hard to "get her body back" after the baby. I commended her and asked how was her eating habits. We both smiled as we both knew the answer.
She said really found it hard to find the time to adequately get in time to eat because when she did have a "spare minute" when the baby was asleep that there were other chores to do such as the washing so she would just grab something like a biscuit. I nodded with understanding (and empathy) having had this conversation with many Mothers but wasn't going to give up. I thought for a second as I needed to find a way to make this more personal for her experience so that it resonated.
I then asked her what she did when her child asked for a sandwich or needed food. She smiled at me and said that she stopped doing whatever she was doing to get her daughter food because that was important. I didn't want to dismiss the many challenges that new Mothers face but I also wanted to help her so I said when she was making the sandwich for her daughter she could also make one for herself but I could see this wasn't the right answer for her.
I mentioned one of my personal strategies that I shared to my former clients.
When I was busy working (not even close to looking after a child), I still tried to plan ahead to avoid any "troughs in my day". So in preparation of these possible challenges, I cut up a few slices of bread into small squares (multi-grain of course) and put them in a ziplock bag. In the fridge I keep mashed up avocado, slices of tomato, and some lean ham, chicken, tuna or other protein choice (adding hommous to your tuna adds flavour and lessens the fishy taste if that's an issue).
I would plan breaks and then grab two to three small squares of bread, spread on avocado thinly (although it's a good fat it's still a large calorie option), with some tomato, lean ham or tuna, cracked pepper and eat it. Easy option, tastes great and way better for me than any biscuit option. She liked this option and said she would give it a go. Already feeling like she was taking charge she smiled and left.
Remember that there are many easy choices for "faster food" which is what I call "on the go options" that are better for you and can nutritionally form part of your plan. Another idea is keeping on hand some lavash style bread. Add any of the above "filling choices", you then roll this up and head out the door.
Make a couple of spares, wrap them in tin-foil and keep then in the fridge so you are never caught wanting. Also grab one as you head off on your chores, or put one in with your partner's bag for lunch (put in a ziplock to avoid spillage) or take them to pick up the kids after school. It's less like a typical sandwich and can be "unwrapped" and eaten much like the fast food options. Add a drink of water and that is a great trough filler until the evening meal.
Think strategically and this will become habits making it even easier.
Pass these tips on and spread the good word.
Saturday, October 27, 2007
Saturday 27th October - Daily Food Intake
I am writing this blog after talking with some trainers I met in the gym when I was working out yesterday. I heard one telling his friend about one of his clients who was now eating the required six meals a day (and consuming a lot more calories than I would suggest).
We started to talk during a break in our routines and I told him that I had overheard his comments about caloric intake and asked did he get his client to eat the same amount everyday ? He replied that his client did.
I then asked if his client worked out everyday ? He replied that no they didn't because they were a very busy person and proceeded to justify that eating a lot of smaller meals would definitely help his client who had previously been lucky to eat two meals a day. I didn't want to insult or upset this guy so I nodded and we both went back to our routines.
This multi-meal concept (whether five or six) now seems to be the "recommended plan for everyone". In fact I too was part of the "nutrition mafia" singing this song but even they can't follow these rules - you know what I mean by that comment, we tell you to do it because we are the experts but sometimes I think that we need to re-assess every few years the new knowledge uncovered and then evolve that into practice.
Well, as I have learnt more over the last few years I have been questioning this multi-meal concept. Having tried and applied this knowledge myself to get results, but then constantly seeking the optimal intake for individuals I want to point out one important fact. If you don't exercise everday why would you eat as many calories on these non-active days ?
In designing our Rainbow Nutrient ReFuelling Plan in my "Human E.C.O. System" book with leading nutritionists we began to realize that this multi-meal concept was flawed if someone is not active. In fact we could be adding to the problem by increasing their intake of good foods without removing their bad foods. This "compounding" issue I spoke of a few days ago as justification for their bad eating habits they cite the "balance and moderation rules we teach them". It is also the first thing you hear when they want to eat chocolate "I am just doing the 80/20 concept of 80% good and 20% bad".
What you don't hear is that this compounding rule is not addressed for their overall eating habits or activity levels otherwise our fitness centres and parks would be full of people burning off that excess nutrient intake - good or bad.
To achieve the best option for the "growing population of the world", we need to address total calories and teach the individual some personal responsibility with greater knowledge then those "in principle rules" might begin to work !
We started to talk during a break in our routines and I told him that I had overheard his comments about caloric intake and asked did he get his client to eat the same amount everyday ? He replied that his client did.
I then asked if his client worked out everyday ? He replied that no they didn't because they were a very busy person and proceeded to justify that eating a lot of smaller meals would definitely help his client who had previously been lucky to eat two meals a day. I didn't want to insult or upset this guy so I nodded and we both went back to our routines.
This multi-meal concept (whether five or six) now seems to be the "recommended plan for everyone". In fact I too was part of the "nutrition mafia" singing this song but even they can't follow these rules - you know what I mean by that comment, we tell you to do it because we are the experts but sometimes I think that we need to re-assess every few years the new knowledge uncovered and then evolve that into practice.
Well, as I have learnt more over the last few years I have been questioning this multi-meal concept. Having tried and applied this knowledge myself to get results, but then constantly seeking the optimal intake for individuals I want to point out one important fact. If you don't exercise everday why would you eat as many calories on these non-active days ?
In designing our Rainbow Nutrient ReFuelling Plan in my "Human E.C.O. System" book with leading nutritionists we began to realize that this multi-meal concept was flawed if someone is not active. In fact we could be adding to the problem by increasing their intake of good foods without removing their bad foods. This "compounding" issue I spoke of a few days ago as justification for their bad eating habits they cite the "balance and moderation rules we teach them". It is also the first thing you hear when they want to eat chocolate "I am just doing the 80/20 concept of 80% good and 20% bad".
What you don't hear is that this compounding rule is not addressed for their overall eating habits or activity levels otherwise our fitness centres and parks would be full of people burning off that excess nutrient intake - good or bad.
To achieve the best option for the "growing population of the world", we need to address total calories and teach the individual some personal responsibility with greater knowledge then those "in principle rules" might begin to work !
Friday 26th October - Family Fitness = Family FUN
I was recently asked to be part of a recorded series from a colleague about family health. When I was considering being involved in this, I was reminded of all the experiences that I had had while I was involved in the Body Mechanics tour across the United States and also the many families that we met during the "testing phase" of our animated movie and interactive DVD game.
During that 12-15 months I met some amazing people (both adults and children) who told me of their life experiences and more importantly their life challenges.
Their "challenges" were what interested me the most because they ranged from not being able to find the time to play with their children; it being so expensive to eat healthy food (even buying fruit and vegetables and definitely if you shop organic); both parents working long hours to meet financial commitments; single parent families; divorced situations where one parent does the "right thing" and the other parent who just wants "nutritional peace";
It isn't always just a simple solution and not all the excuses are poor parenting which I often hear from "other experts". We live in difficult times so there will be no quick fix and add to that the confusion that most parents feel about their own dieting dilemnas and you have some real problems.
So let's look at a few of the reasons and see if we can address some possible scenarios that could help parents to cope.
Shopping for healthy food is indeed more expensive than getting take-away fast food. It is true and I agree with that fact. If you see any of the Marketing hype around TV and print advertising there is an unfair advantage and of course throw in some sort of "bargain deal" and it will beat the cost of fruit and vegetables everytime.
However it becomes a larger issue when the health of the family is being constantly "plagued" with poor nutrient quality.
This WILL definitely lead to health issues and I want you to think of it as being "pollution for your Human E.C.O. System because that pollution becomes toxic to your internal organs causing disease. Now do you want to make this "sometimes food" the staple intake for your children and affect not only their health and learning outcomes but cripple their future as well. There are healthier options now being provided in the "faster food" category but these tend to get lost in the advertising promotions.
I always ask parents "would you willingly pollute your local area ?". When they say "no", I reply "then don't allow pollution into your children on a daily basis".
Parents are working longer hours but as we can't add anymore hours in the day what we can do is try to plan (not structure) our weekends to include a little outdoor play. Such as teaching your children to play hopscotch (minimal investment of a piece of chalk). Mothers and fathers can be the "home activity leaders / personal trainers" and all you need to remember is how to "play" like when YOU were a kid. Another one that we found really successful on the tour was JumpRope. In no time at all everyone is getting a cardiovascular activity that is FUN.
Another easy option is to get your children outdoors by going for a walk / run while they ride their bikes. You are all getting the chance to be together and improve the health of the family. Who knows, you might even start to like it. These are easy ways to get the whole family moving more. For this one take water and snacks and you have a "rolling picnic".
If you want more ideas then get in touch or better still think back to when you were a child and remember what you did to amuse yourselves.
During that 12-15 months I met some amazing people (both adults and children) who told me of their life experiences and more importantly their life challenges.
Their "challenges" were what interested me the most because they ranged from not being able to find the time to play with their children; it being so expensive to eat healthy food (even buying fruit and vegetables and definitely if you shop organic); both parents working long hours to meet financial commitments; single parent families; divorced situations where one parent does the "right thing" and the other parent who just wants "nutritional peace";
It isn't always just a simple solution and not all the excuses are poor parenting which I often hear from "other experts". We live in difficult times so there will be no quick fix and add to that the confusion that most parents feel about their own dieting dilemnas and you have some real problems.
So let's look at a few of the reasons and see if we can address some possible scenarios that could help parents to cope.
Shopping for healthy food is indeed more expensive than getting take-away fast food. It is true and I agree with that fact. If you see any of the Marketing hype around TV and print advertising there is an unfair advantage and of course throw in some sort of "bargain deal" and it will beat the cost of fruit and vegetables everytime.
However it becomes a larger issue when the health of the family is being constantly "plagued" with poor nutrient quality.
This WILL definitely lead to health issues and I want you to think of it as being "pollution for your Human E.C.O. System because that pollution becomes toxic to your internal organs causing disease. Now do you want to make this "sometimes food" the staple intake for your children and affect not only their health and learning outcomes but cripple their future as well. There are healthier options now being provided in the "faster food" category but these tend to get lost in the advertising promotions.
I always ask parents "would you willingly pollute your local area ?". When they say "no", I reply "then don't allow pollution into your children on a daily basis".
Parents are working longer hours but as we can't add anymore hours in the day what we can do is try to plan (not structure) our weekends to include a little outdoor play. Such as teaching your children to play hopscotch (minimal investment of a piece of chalk). Mothers and fathers can be the "home activity leaders / personal trainers" and all you need to remember is how to "play" like when YOU were a kid. Another one that we found really successful on the tour was JumpRope. In no time at all everyone is getting a cardiovascular activity that is FUN.
Another easy option is to get your children outdoors by going for a walk / run while they ride their bikes. You are all getting the chance to be together and improve the health of the family. Who knows, you might even start to like it. These are easy ways to get the whole family moving more. For this one take water and snacks and you have a "rolling picnic".
If you want more ideas then get in touch or better still think back to when you were a child and remember what you did to amuse yourselves.
Wednesday, October 24, 2007
Thursday 25th October - Breakfast of Champions ????
This topic has been mulling around on my desk for about three months and has been the conversation with many different people. Teachers, students, Mothers, Fathers, Marketers, Nutritionists, Dieticians, Fitness Professionals and there is always a confusion of myth-information so finally I decided to respond.
It's true.
Contrary to common belief I don't always act straight away - I know you are shocked :-)
But, to support this my book should be an insight into that intention. Over the last four months the content has changed (as I have learnt more through dialogue with others) and been revised accordingly with the project structure including the marketing strategy needing to evolve to suit the various changes and issues that have happened.
Then there was Universe telling me to slow down and make it better (read that as not one but two computer hard drive crashes). Yeah who would have thought it.
Now back to the issue of breakfast cereals and are they really the health benefit we think they are.
I grew up in a different time from the youth of today. We had less access to the abundance of food choices (fast or otherwise) and subsequent mass market appeal of food in our time poor society. This influences our choices definitely. Add to this the confusion that "today's parents" are feeling about health, dieting, weight issues and you have an obesity crisis looming.
I think that it has arrived.
This breakfast cereal issue has been a huge problem for me for so many years with many thousands of clients as the more I learn the more I realize that in principle that cereals are a healthy choice. However, it is how that has been manipulated into being a poor nutritional choice through marketing that brings both confusion and problems.
So what are the issues with cereal ?
First off they used to be about starting the day by "breaking the fast". Good premise. But look at what the Marketers have done with today's TV adverts and you could not be blamed for thinking that you can become a sports star, lose weight, get healthy, increase bowel movement (they say that is digestive health but I tell it like it is) all by consuming a bowl of "energy loaded, wholegrain added, protein enriched, improved digestion, fibre filled nutrients".
Why would you eat anything else ? (*sarcasm)
Then there are the larger issues of poorly understood nutritional content and reading those labels that are based upon the product meeting suggested nutritional guidelines verse one of the real issues of the amount of actual cereal consumed or recommended serving size.
Individuals consume way too much and add too much sugar (for taste ?????) and then Mum in her infinite goodwill (trying to meet her child's daily intake of fruit) suggests adding some fruit on top which makes for not only a calorie laden experience but a definite blood sugar crash about 10am.
I have seen this first hand when I go to schools or talk to the teachers. They tell of two types of children, the first who do have breakfast and are getting "sugar crashes" by 10am. Then there are the others who get no nutritional input to start their day from having no food in the morning so now we have the same outcome of "poor attention through having way too much or way too little food.
Think of it this way, what do you feel like doing when you eat too much ?
It is the common mistake that everyone makes on Christmas Day. We eat a lot then have to have a "nanna nap" to recover while our body goes into massive storage mode to ease the "bloated feeling".
I want to create some reasonable thought process for this issue and hope that before all the "soapbox experts" come to get me that we can agree that dialogue is good.
If the recommended serving size for a food is 30-45g then that is all that is needed. Forget how little it appears to be and change your thought process to be what am I going to do to "burn off this energy". If you are going to sit in front of your computer / or sit still in the classroom, then don't CARBO LOAD.
If you want a compounding reason for how this could impact on the childhood obesity issues then look no further than what is NOT described in the cereal nutritional panel. By that I mean where is the warning that too much of this sugar laden product may not be productive for the child's learning ability.
If the suggested serving size is only 30g which is a very small amount, why have they now started to increase that to 45g which is still very small and is providing even more confusion for consumers. I get asked why they have done this and haven't found the answeer so if you know then tell me and I will share it.
Put that amount in a bowl and EVERYONE says "hey I need more than that". But no you don't. Reality is that they CARBO LOAD up with large bowls of cereal to use a term normally reserved for athletes. Oh yeah that is why they select Sporting Heroes to market their wares and peddle their illicit products to the young and aspiring.
Who normally has to pick the cereals .... Mothers who have asked their children what they want. Mothers don't want to have to throw that food away as it is waste of good food and hard earned money so it becomes a game of compromise.
One of my friends has a great method. She tells her children they can pick whatever they want, but it can't have more than 5g sugar per serve. Try that and see what choices are left. It works because the children then are not only learning that we don't need excess sugar but it is their choice for breakfast.
Here is another issue that I have.
One major multi-national cereal company has evolved one of their staple cereals into being "wholegrains". Really it's all marketing spin. Not the value of wholegrains but the addition of this NEW RESEARCH for cereal companies. Cereals were wholegrains before "processing" took away that valuable husk and pounded it into nutritional waste. Now they are re-adding it and calling it evolution. Everyone is talking about Wholegrains and it is proving popular with consumers so let's add it.
We won't remove the old product just create and add another option. Like we are cornering the market. Really who would think that ? If they were serious, they would remove the lesser product from their range.
So I went to their website and checked out the nutritional profiles of the "lesser product and the new updated version". What I found was quite interesting.
Old product supplies no wholegrains but has 50% of your daily folate requirements.
New product supplies wholegrains but only has 25% of your daily folate requirements.
Old product supplies 118 cals per 30g serve.
New product supplies 157 cals per 30g serve.
Old product supplies 25g of carbohydrate with 2.4g coming from sugar.
New product supplies 31g of carbohydrate with 5.4g coming from sugar.
This is of course a snapshot but it's not a great one for the updated "NEW healthier version". So you lose out on Folate which is very important source for anyone who is getting pregnant as it has reduced markedly the incidence of Neural tube defects which can result in malformations of the spine (spina bifida), skull, and brain (anencephaly).
What is Folate ?
Folate helps produce and maintain new cells. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is needed to make DNA and RNA, the building blocks of cells. It also helps prevent changes to DNA that may lead to cancer. Both adults and children need folate to make normal red blood cells and prevent anemia. Folate is also essential for the metabolism of homocysteine, and helps maintain normal levels of this amino acid.
Wow that seems like a great thing for us to get more of not get less of !!!
I want you to start to understand that the human machine is an ecological and biological society that YOU are the master of. You can cause it harm either through ignorance or through wilful intent.
It may be your life but it's not going to last long if you don't begin to realize that your actions will definitely result in an internal global catastrophe if you don't start to care.
**Tony steps down off his soapbox. Screen fades to black !!
It's true.
Contrary to common belief I don't always act straight away - I know you are shocked :-)
But, to support this my book should be an insight into that intention. Over the last four months the content has changed (as I have learnt more through dialogue with others) and been revised accordingly with the project structure including the marketing strategy needing to evolve to suit the various changes and issues that have happened.
Then there was Universe telling me to slow down and make it better (read that as not one but two computer hard drive crashes). Yeah who would have thought it.
Now back to the issue of breakfast cereals and are they really the health benefit we think they are.
I grew up in a different time from the youth of today. We had less access to the abundance of food choices (fast or otherwise) and subsequent mass market appeal of food in our time poor society. This influences our choices definitely. Add to this the confusion that "today's parents" are feeling about health, dieting, weight issues and you have an obesity crisis looming.
I think that it has arrived.
This breakfast cereal issue has been a huge problem for me for so many years with many thousands of clients as the more I learn the more I realize that in principle that cereals are a healthy choice. However, it is how that has been manipulated into being a poor nutritional choice through marketing that brings both confusion and problems.
So what are the issues with cereal ?
First off they used to be about starting the day by "breaking the fast". Good premise. But look at what the Marketers have done with today's TV adverts and you could not be blamed for thinking that you can become a sports star, lose weight, get healthy, increase bowel movement (they say that is digestive health but I tell it like it is) all by consuming a bowl of "energy loaded, wholegrain added, protein enriched, improved digestion, fibre filled nutrients".
Why would you eat anything else ? (*sarcasm)
Then there are the larger issues of poorly understood nutritional content and reading those labels that are based upon the product meeting suggested nutritional guidelines verse one of the real issues of the amount of actual cereal consumed or recommended serving size.
Individuals consume way too much and add too much sugar (for taste ?????) and then Mum in her infinite goodwill (trying to meet her child's daily intake of fruit) suggests adding some fruit on top which makes for not only a calorie laden experience but a definite blood sugar crash about 10am.
I have seen this first hand when I go to schools or talk to the teachers. They tell of two types of children, the first who do have breakfast and are getting "sugar crashes" by 10am. Then there are the others who get no nutritional input to start their day from having no food in the morning so now we have the same outcome of "poor attention through having way too much or way too little food.
Think of it this way, what do you feel like doing when you eat too much ?
It is the common mistake that everyone makes on Christmas Day. We eat a lot then have to have a "nanna nap" to recover while our body goes into massive storage mode to ease the "bloated feeling".
I want to create some reasonable thought process for this issue and hope that before all the "soapbox experts" come to get me that we can agree that dialogue is good.
If the recommended serving size for a food is 30-45g then that is all that is needed. Forget how little it appears to be and change your thought process to be what am I going to do to "burn off this energy". If you are going to sit in front of your computer / or sit still in the classroom, then don't CARBO LOAD.
If you want a compounding reason for how this could impact on the childhood obesity issues then look no further than what is NOT described in the cereal nutritional panel. By that I mean where is the warning that too much of this sugar laden product may not be productive for the child's learning ability.
If the suggested serving size is only 30g which is a very small amount, why have they now started to increase that to 45g which is still very small and is providing even more confusion for consumers. I get asked why they have done this and haven't found the answeer so if you know then tell me and I will share it.
Put that amount in a bowl and EVERYONE says "hey I need more than that". But no you don't. Reality is that they CARBO LOAD up with large bowls of cereal to use a term normally reserved for athletes. Oh yeah that is why they select Sporting Heroes to market their wares and peddle their illicit products to the young and aspiring.
Who normally has to pick the cereals .... Mothers who have asked their children what they want. Mothers don't want to have to throw that food away as it is waste of good food and hard earned money so it becomes a game of compromise.
One of my friends has a great method. She tells her children they can pick whatever they want, but it can't have more than 5g sugar per serve. Try that and see what choices are left. It works because the children then are not only learning that we don't need excess sugar but it is their choice for breakfast.
Here is another issue that I have.
One major multi-national cereal company has evolved one of their staple cereals into being "wholegrains". Really it's all marketing spin. Not the value of wholegrains but the addition of this NEW RESEARCH for cereal companies. Cereals were wholegrains before "processing" took away that valuable husk and pounded it into nutritional waste. Now they are re-adding it and calling it evolution. Everyone is talking about Wholegrains and it is proving popular with consumers so let's add it.
We won't remove the old product just create and add another option. Like we are cornering the market. Really who would think that ? If they were serious, they would remove the lesser product from their range.
So I went to their website and checked out the nutritional profiles of the "lesser product and the new updated version". What I found was quite interesting.
Old product supplies no wholegrains but has 50% of your daily folate requirements.
New product supplies wholegrains but only has 25% of your daily folate requirements.
Old product supplies 118 cals per 30g serve.
New product supplies 157 cals per 30g serve.
Old product supplies 25g of carbohydrate with 2.4g coming from sugar.
New product supplies 31g of carbohydrate with 5.4g coming from sugar.
This is of course a snapshot but it's not a great one for the updated "NEW healthier version". So you lose out on Folate which is very important source for anyone who is getting pregnant as it has reduced markedly the incidence of Neural tube defects which can result in malformations of the spine (spina bifida), skull, and brain (anencephaly).
What is Folate ?
Folate helps produce and maintain new cells. This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is needed to make DNA and RNA, the building blocks of cells. It also helps prevent changes to DNA that may lead to cancer. Both adults and children need folate to make normal red blood cells and prevent anemia. Folate is also essential for the metabolism of homocysteine, and helps maintain normal levels of this amino acid.
Wow that seems like a great thing for us to get more of not get less of !!!
I want you to start to understand that the human machine is an ecological and biological society that YOU are the master of. You can cause it harm either through ignorance or through wilful intent.
It may be your life but it's not going to last long if you don't begin to realize that your actions will definitely result in an internal global catastrophe if you don't start to care.
**Tony steps down off his soapbox. Screen fades to black !!
Wednesday 24th October - The value of Cross Training
Im not talking about training when you are angry !!
What I'm talking about is the value of doing a variety of activities when you are being active to achieve the optimal outcome.
I have begun to use the term "workout" a lot less both in my conversation and in my writings because I think that there is a direct relationship with that word and having to go to a fitness centre. The relationship to the "workout" word for most people hasn't been a pleasant experience in the past, either because the individual never achieved their desired result, or for a lot of people they associate it as hard work.
Now I refuse to sugar coat what is actually required to achieve optimal fat loss when you do decide to be active because it WILL involve some hard work. It will involve you increasing your caloric expenditure, it will involve you sweating and it will involve you doing more to use the calories that are currently "resting" on your body then you are doing now.
Now the point of today's Blog relates to a question that I received asking me if a person purchased a treadmill to have at home would they be able to get great fat loss results. I told her no.
Why did I do that ?
Well I am a firm believer of the benefits of Cross Training. There is so much information to support the benefits of cardiovascular training (heart health)combined with lean muscle training (maximal calorie burning) that just walking or running on a treadmill ALONE just won't do it so it is not the best option.
Is it a bad option ?
No, it is definitely better than sitting on your butt watching the world go by, but I think that if your goal is to decrease bodyfat levels back to a more optimal level then why not do ALL that is required instead of just half so next time you won't be disappointed by not reaching your goal.
Bottom line - to lose the bottom get up off it and move !!
What I'm talking about is the value of doing a variety of activities when you are being active to achieve the optimal outcome.
I have begun to use the term "workout" a lot less both in my conversation and in my writings because I think that there is a direct relationship with that word and having to go to a fitness centre. The relationship to the "workout" word for most people hasn't been a pleasant experience in the past, either because the individual never achieved their desired result, or for a lot of people they associate it as hard work.
Now I refuse to sugar coat what is actually required to achieve optimal fat loss when you do decide to be active because it WILL involve some hard work. It will involve you increasing your caloric expenditure, it will involve you sweating and it will involve you doing more to use the calories that are currently "resting" on your body then you are doing now.
Now the point of today's Blog relates to a question that I received asking me if a person purchased a treadmill to have at home would they be able to get great fat loss results. I told her no.
Why did I do that ?
Well I am a firm believer of the benefits of Cross Training. There is so much information to support the benefits of cardiovascular training (heart health)combined with lean muscle training (maximal calorie burning) that just walking or running on a treadmill ALONE just won't do it so it is not the best option.
Is it a bad option ?
No, it is definitely better than sitting on your butt watching the world go by, but I think that if your goal is to decrease bodyfat levels back to a more optimal level then why not do ALL that is required instead of just half so next time you won't be disappointed by not reaching your goal.
Bottom line - to lose the bottom get up off it and move !!
Tuesday, October 23, 2007
Tuesday 23rd October - Fat FREE normally means Nutrient POOR
I was reminded of this simple message when Deb sent me a comment to one of my Blogs.
More often than not she says that in walking through the Supermarket the majority of people who see the FAT FREE sticker or label assume that it is okay to eat this product because years of being told to watch your fat intake has led us to believe that it must be okay. After all there is no fat in it.
However there is less knowledge or marketing about the total caloric intake when most of the product is consumed. In other words - overloading your body with calories it can't or won't use. Very few people open a packet of biscuits and have one. Very few people stop at one of anything. This then DOES become a problem for total calories consumed.
So what is the problem with FAT FREE. In principle there is nothing wrong but marketers and food advertisers started to pick up on this low fat phenomenum and so to continue with their sales targets they began to see that by reducing the fat from the product and replacing it with sugar, adding a catchy FAT FREE label you again helped them reach their goal.
Pick up any low fat product and it will mostly be carbohydrate (sugar) if you know how to read the label. I would much rather see you get your carbohydrate intake from nutritionally rich and anti-oxidant loaded salad and vegetables (with a little "coloured" fruit preferably berries thrown in).
Here is a rule of thumb. If you can eat it without having to chew it very much then there is not only less fibre (very important for digestive health) but it will also be designed so that you can eat more than one. For example eat one apple which will be more filling in comparison to eating one cookie. You are not likely to reach for another piece of fruit but think about this. How many times have you been caught with your hands in the cookie jar ?
More often than not she says that in walking through the Supermarket the majority of people who see the FAT FREE sticker or label assume that it is okay to eat this product because years of being told to watch your fat intake has led us to believe that it must be okay. After all there is no fat in it.
However there is less knowledge or marketing about the total caloric intake when most of the product is consumed. In other words - overloading your body with calories it can't or won't use. Very few people open a packet of biscuits and have one. Very few people stop at one of anything. This then DOES become a problem for total calories consumed.
So what is the problem with FAT FREE. In principle there is nothing wrong but marketers and food advertisers started to pick up on this low fat phenomenum and so to continue with their sales targets they began to see that by reducing the fat from the product and replacing it with sugar, adding a catchy FAT FREE label you again helped them reach their goal.
Pick up any low fat product and it will mostly be carbohydrate (sugar) if you know how to read the label. I would much rather see you get your carbohydrate intake from nutritionally rich and anti-oxidant loaded salad and vegetables (with a little "coloured" fruit preferably berries thrown in).
Here is a rule of thumb. If you can eat it without having to chew it very much then there is not only less fibre (very important for digestive health) but it will also be designed so that you can eat more than one. For example eat one apple which will be more filling in comparison to eating one cookie. You are not likely to reach for another piece of fruit but think about this. How many times have you been caught with your hands in the cookie jar ?
Monday, October 22, 2007
Monday 22nd October - What is Moderation ?
BREAKING NEWS - Eating healthy is about balance and moderation.
And if you believe that than say hello to an obesity crisis !!
Oh we already have one.
When I look at the majority of the population around the world who are suffering from either overweight or obese health conditions, I can't help but recall that this same "message of balance and moderation" has been provided for a long, long, long time. While well meaning it seems that this guidance / encouragement to have healthy eating habits is failing outrageously.
The guidelines are blurred with this message and the only ones who seem to be capitalizing on this is the advertisers / marketers who tell you what YOU want to hear. YOU need to start tuning out advertisements and start to listen to your own voice. The voice of reason.
Let me explain. All too often "moderation and balance" are being practiced when you are "being tempted" and need a reason or justification for your choice. It's likely to be when you're sitting down with that third or fourth glass of wine (it has anti-oxidants), or when you eat some chocolate (it has anti-oxidants too), eating cake or ice cream (just lots of calories so its social).
Could this be because the population are now starting to treat the "obesity alarm" much like they do the "smoking alarm". It appears that the bell goes off every other day and that same confused majority are now starting to turn off to the health concerns we raise.
RING RING RING ... RING RING RING ... RING RING RING
Seriously, look at what we are up against.
We can prove that smoking causes cancer and that there are many deaths from it; we also put health warning pictures on cigarette packs; yet still people smoke - which by the way my only objection is that they blow out the smoke putting the rest of us at risk.
Well what chance do we have to get people to stop over-eating.
Slim (and this is the worst pun of all time).
This is exacerbated by all the experts and the Marketing teams consistently changing the "nutritional goal posts". If it's not low fat (that failed), it's high carb (that failed), it's high fat (that failed), it's more protein (jury still out), it's low G.I. (getting warmer). Then we are subjected to the "tabloid diets" of celebrities who then become role models for the youth of the world.
So now in 2007, it has been decided that for the optimal eating regime "we should practice moderation and eat a healthy balanced diet from a range of fruits and vegetables".
Yep, looks like everything is going to work out .................... NOT !!!!
And if you believe that than say hello to an obesity crisis !!
Oh we already have one.
When I look at the majority of the population around the world who are suffering from either overweight or obese health conditions, I can't help but recall that this same "message of balance and moderation" has been provided for a long, long, long time. While well meaning it seems that this guidance / encouragement to have healthy eating habits is failing outrageously.
The guidelines are blurred with this message and the only ones who seem to be capitalizing on this is the advertisers / marketers who tell you what YOU want to hear. YOU need to start tuning out advertisements and start to listen to your own voice. The voice of reason.
Let me explain. All too often "moderation and balance" are being practiced when you are "being tempted" and need a reason or justification for your choice. It's likely to be when you're sitting down with that third or fourth glass of wine (it has anti-oxidants), or when you eat some chocolate (it has anti-oxidants too), eating cake or ice cream (just lots of calories so its social).
Could this be because the population are now starting to treat the "obesity alarm" much like they do the "smoking alarm". It appears that the bell goes off every other day and that same confused majority are now starting to turn off to the health concerns we raise.
RING RING RING ... RING RING RING ... RING RING RING
Seriously, look at what we are up against.
We can prove that smoking causes cancer and that there are many deaths from it; we also put health warning pictures on cigarette packs; yet still people smoke - which by the way my only objection is that they blow out the smoke putting the rest of us at risk.
Well what chance do we have to get people to stop over-eating.
Slim (and this is the worst pun of all time).
This is exacerbated by all the experts and the Marketing teams consistently changing the "nutritional goal posts". If it's not low fat (that failed), it's high carb (that failed), it's high fat (that failed), it's more protein (jury still out), it's low G.I. (getting warmer). Then we are subjected to the "tabloid diets" of celebrities who then become role models for the youth of the world.
So now in 2007, it has been decided that for the optimal eating regime "we should practice moderation and eat a healthy balanced diet from a range of fruits and vegetables".
Yep, looks like everything is going to work out .................... NOT !!!!
Sunday, October 21, 2007
Sunday 21st October - Killer Calories !!!
I have just spent the weekend at a Nutrition Conference in Sydney.
While I had the pleasure to present alongside some very distinguished health professionals, it was the amount of knowledge shared that was incredibly beneficial.
Some good, some controversial to spark dialogue (which I love), some of the same we have heard for years and so to anyone who has an interest in this area I will try to share some of what was covered over the next week.
Topic - How much is enough ?
At the Conference there was mixed dialogue between Presenters and Delegates over whether the amount of calories we should consume is best at five small meals or three meals and two snacks. There seemed to be a reason for each case depending on the client that was being helped. There was however less debate about the number of calories (although many spoke and compared having too little ... little was spoken of having too much).
One point I raised in response to this conversation was designed to create some debate so that we might address the total amount of food (calories) suggested that we consume. I think that it is too high even though it is at the lower end of daily intakes of calorie suggestions (see outline explanation below) and remember this is open for discussion ONCE you have read this.
I still think we eat too much and move too little or as I have coined it in my book - currently in society in most western countries we are "under-active and Over-fed".
I noted that it had been suggested in past week's national paper (Sydney Australia)that we should consume 2,100 calories per day spread out over five meals.
Let's make some assumptions to explain.
If we start each day with a total amount of calories of 2,100.
I sought some expert advice and it has been explained to me that the daily metabolic expenditure for an average person is less than 1,000 calories expended to live. This may be lower in overweight individuals who have less lean muscle.
Then if that same person is exercising every day (which the fitness professionals I asked will atest to, seems to be around three times per week for an average person and is highly likely to be less for most). That person's exercise caloric expenditure could be anywhere from 300 to 700 (upper end for leaner, muscular, fitter people). Let's be "generous" and say then use 600 calories per session.
That indicates that they have a surplus of 500 calories everyday and by the end of the week have enough additional calories (3,500) that equals a kilogram of fat. Times that by 4 for a month and then 12 for a year. That is a scary number.
Now I have been generous in the caloric expenditure during workouts. I have kept the total amount of calories at ONLY 2,100 which is a "healthy balanced diet". So this doesnt account for additionaly calories being consumed or the inaccuracies of knowing and reporting an individuals caloric intake.
Again - let me mention that it is 4kgs of fat per month ....... those are what I call "KILLER CALORIES".
I hope that this makes sense and I want to qualify that I don't lightly provide this information to justify for anyone reading it that a low calorie diet is good. However I do want to say that a Nutrient Dense eating plan that is supported by positive Anti-Oxidant eating habits will not only ensure that you are healthy and lean but that you are getting the necessary amount of FUEL your Human Machine requires.
Look forward to the debate !
While I had the pleasure to present alongside some very distinguished health professionals, it was the amount of knowledge shared that was incredibly beneficial.
Some good, some controversial to spark dialogue (which I love), some of the same we have heard for years and so to anyone who has an interest in this area I will try to share some of what was covered over the next week.
Topic - How much is enough ?
At the Conference there was mixed dialogue between Presenters and Delegates over whether the amount of calories we should consume is best at five small meals or three meals and two snacks. There seemed to be a reason for each case depending on the client that was being helped. There was however less debate about the number of calories (although many spoke and compared having too little ... little was spoken of having too much).
One point I raised in response to this conversation was designed to create some debate so that we might address the total amount of food (calories) suggested that we consume. I think that it is too high even though it is at the lower end of daily intakes of calorie suggestions (see outline explanation below) and remember this is open for discussion ONCE you have read this.
I still think we eat too much and move too little or as I have coined it in my book - currently in society in most western countries we are "under-active and Over-fed".
I noted that it had been suggested in past week's national paper (Sydney Australia)that we should consume 2,100 calories per day spread out over five meals.
Let's make some assumptions to explain.
If we start each day with a total amount of calories of 2,100.
I sought some expert advice and it has been explained to me that the daily metabolic expenditure for an average person is less than 1,000 calories expended to live. This may be lower in overweight individuals who have less lean muscle.
Then if that same person is exercising every day (which the fitness professionals I asked will atest to, seems to be around three times per week for an average person and is highly likely to be less for most). That person's exercise caloric expenditure could be anywhere from 300 to 700 (upper end for leaner, muscular, fitter people). Let's be "generous" and say then use 600 calories per session.
That indicates that they have a surplus of 500 calories everyday and by the end of the week have enough additional calories (3,500) that equals a kilogram of fat. Times that by 4 for a month and then 12 for a year. That is a scary number.
Now I have been generous in the caloric expenditure during workouts. I have kept the total amount of calories at ONLY 2,100 which is a "healthy balanced diet". So this doesnt account for additionaly calories being consumed or the inaccuracies of knowing and reporting an individuals caloric intake.
Again - let me mention that it is 4kgs of fat per month ....... those are what I call "KILLER CALORIES".
I hope that this makes sense and I want to qualify that I don't lightly provide this information to justify for anyone reading it that a low calorie diet is good. However I do want to say that a Nutrient Dense eating plan that is supported by positive Anti-Oxidant eating habits will not only ensure that you are healthy and lean but that you are getting the necessary amount of FUEL your Human Machine requires.
Look forward to the debate !
Saturday, October 20, 2007
Saturday 20th October - Marketing is KING !!
It's official (in Australia anyway but also a lot of other countries), that the statistics of people who are overweight / obese is nearly twice the percentage (or numbers) of the healthy population. This means that "the healthy members of society" are the minority. I'm not surprized but I am concerned that if the majority believe that this is the "new normal" why would they be influenced to change ?
Happy to take emails on that discussion point.
So I want to get back to the topic of today's Blog.
I read a lot of information that could possibly lead to a benefit for helping others attain a leaner physique which changes everyday in the media. This now should have less to do with them looking good but definitely is required if we are to change the current health issues from Obesity to Diabetes.
I research from many sources which include magazines articles, scour the internet for both credentialled and opinion pieces, research from universities, and also includes the "hype style marketing promotion of products that are likely to influence individuals", especially children and their time-poor nutritionally confused Mothers that I have speak to both here in Australia and the United States.
Their complaints are often over the use of "TV and Movie Characters" as part of marketing campaigns designed to get children to believe their "heroes" are recommending this product as good for them. The characters are emblazoned all over the packaging and as the TV shows are on to entertain children, their is a real problem trying to defeat this "pester power influence".
On the Childhood Obesity project I developed, we worked with licensing specialists to try to get "positive role model characters" out there and after attending the Toy Fairs in the U.S. and Australia, it is evident that the value of a "children's property or character" is worth millions of dollars to both the owner of that property and also to the food and drink companies. There exists conflict and perception when we now see the promotion of these same characters used on less quality foods and drinks to promote the consumption of more fruit and vegetables. What likelihood is there that a child will take the character's picture on a bag of apples over the promotion of sweets and candy. Please - is anyone really fooled ???
This "persuassion of child's tastes" is a true science. Major food and drink companies pay consultants many thousands and sometimes hundreds of thousands of dollars to research not only the right colour for products and packaging, but the right height in the shopping aisle and the portion size recommended.
In fact this has more strategic intent than a war plan.
Your dollars (sales) impact their share price so the positive advice from the Marketing team will nearly always win out over Nutritional advice from well meaning research bodies. How does this happen ? This is not regulated and so with limited legislation and powers from these bodies and Government departments it appears to be of interest "to do little to convince the big players of their legal let alone moral obligations". These same food and drink companies ease concerns by funding major research at Universities, support canditates at election times, promote and support charitable causes that don't conflict their goal (sales). One Marketing consultant mentioned that it is easier to look positive by doing something good then to defend an issue of their products being bad.
Bottom line you can't win. The companies know it which is why they don't change. Instead they create heart felt PR campaigns to lessen or soften the outcry against them. One major fast food company is doing that right now with their television adverts demonstrating how they are helping rural communities with their charitable efforts. While this seems positive it does little to lessen the negative impact that these calorie laden meals provide under the massive marketing promotion around them on the children (and their families).
It may appear that I am not happy. You are guess is correct.
Why - because obesity is a preventable condition for the majority of the "majority" I mentioned at the start of this article. It is now time that we got serious about fighting obesity, creating change and stopped passing the buck or finding excuses about why we are how we are.
My first suggestion. Stop doing so much research. This has millions of dollars attached. I am not saying eliminate research but start spending money on attempts to increase physical activity in schools time and NOT after schools when Mothers are already run ragged. There has been many millions of dollars (over a hundred here in Australia) spent by the Government on After School Programs and there have been limited (NONE) positive results published on the result.
I am not associated with the Bluearth Institute and their Discovery Program other than having seen it but I am a supporter. If you want to see an affordable, fully proven and workable, long term sustainable model for Primary (Elementary) Schools Physical Activity Program then look no further. Go to www.bluearth.org - this model has been around for a few years in Australia and has achieved more positive impact than any other program that I have seen.
The Kids like it.
The Teachers like it.
The Parent appreciate it.
Happy to take emails on that discussion point.
So I want to get back to the topic of today's Blog.
I read a lot of information that could possibly lead to a benefit for helping others attain a leaner physique which changes everyday in the media. This now should have less to do with them looking good but definitely is required if we are to change the current health issues from Obesity to Diabetes.
I research from many sources which include magazines articles, scour the internet for both credentialled and opinion pieces, research from universities, and also includes the "hype style marketing promotion of products that are likely to influence individuals", especially children and their time-poor nutritionally confused Mothers that I have speak to both here in Australia and the United States.
Their complaints are often over the use of "TV and Movie Characters" as part of marketing campaigns designed to get children to believe their "heroes" are recommending this product as good for them. The characters are emblazoned all over the packaging and as the TV shows are on to entertain children, their is a real problem trying to defeat this "pester power influence".
On the Childhood Obesity project I developed, we worked with licensing specialists to try to get "positive role model characters" out there and after attending the Toy Fairs in the U.S. and Australia, it is evident that the value of a "children's property or character" is worth millions of dollars to both the owner of that property and also to the food and drink companies. There exists conflict and perception when we now see the promotion of these same characters used on less quality foods and drinks to promote the consumption of more fruit and vegetables. What likelihood is there that a child will take the character's picture on a bag of apples over the promotion of sweets and candy. Please - is anyone really fooled ???
This "persuassion of child's tastes" is a true science. Major food and drink companies pay consultants many thousands and sometimes hundreds of thousands of dollars to research not only the right colour for products and packaging, but the right height in the shopping aisle and the portion size recommended.
In fact this has more strategic intent than a war plan.
Your dollars (sales) impact their share price so the positive advice from the Marketing team will nearly always win out over Nutritional advice from well meaning research bodies. How does this happen ? This is not regulated and so with limited legislation and powers from these bodies and Government departments it appears to be of interest "to do little to convince the big players of their legal let alone moral obligations". These same food and drink companies ease concerns by funding major research at Universities, support canditates at election times, promote and support charitable causes that don't conflict their goal (sales). One Marketing consultant mentioned that it is easier to look positive by doing something good then to defend an issue of their products being bad.
Bottom line you can't win. The companies know it which is why they don't change. Instead they create heart felt PR campaigns to lessen or soften the outcry against them. One major fast food company is doing that right now with their television adverts demonstrating how they are helping rural communities with their charitable efforts. While this seems positive it does little to lessen the negative impact that these calorie laden meals provide under the massive marketing promotion around them on the children (and their families).
It may appear that I am not happy. You are guess is correct.
Why - because obesity is a preventable condition for the majority of the "majority" I mentioned at the start of this article. It is now time that we got serious about fighting obesity, creating change and stopped passing the buck or finding excuses about why we are how we are.
My first suggestion. Stop doing so much research. This has millions of dollars attached. I am not saying eliminate research but start spending money on attempts to increase physical activity in schools time and NOT after schools when Mothers are already run ragged. There has been many millions of dollars (over a hundred here in Australia) spent by the Government on After School Programs and there have been limited (NONE) positive results published on the result.
I am not associated with the Bluearth Institute and their Discovery Program other than having seen it but I am a supporter. If you want to see an affordable, fully proven and workable, long term sustainable model for Primary (Elementary) Schools Physical Activity Program then look no further. Go to www.bluearth.org - this model has been around for a few years in Australia and has achieved more positive impact than any other program that I have seen.
The Kids like it.
The Teachers like it.
The Parent appreciate it.
Friday 19th October - Eat Fresh and Eat Local
I just wanted to mention some interesting information that I have heard and would like to share with you.
If you eat local produce, you are not only supporting the local farmers (and their families) financially but you are also eating food that is not processed. There are numerous studies and research to indicate that when foods are processed they contain less nutrients.
This also means that there is a distinct health benefit that when it comes getting your nutrients from salads and vegetables (and fruit) the jury and verdict is in - "fresh is best" (these foods don't have to be organic if cost is an issue).
To find out where your local area check out the local markets or farmers produce associations for your nearest location.
In Australia go to Regional Farmers Markets www.rfm.net.au/)
If you eat local produce, you are not only supporting the local farmers (and their families) financially but you are also eating food that is not processed. There are numerous studies and research to indicate that when foods are processed they contain less nutrients.
This also means that there is a distinct health benefit that when it comes getting your nutrients from salads and vegetables (and fruit) the jury and verdict is in - "fresh is best" (these foods don't have to be organic if cost is an issue).
To find out where your local area check out the local markets or farmers produce associations for your nearest location.
In Australia go to Regional Farmers Markets www.rfm.net.au/)
Wednesday, October 17, 2007
Thursday 18th October - ANOTHER Report to tell us that being overweight is a long term health risk.
Let me sound the alarm and let me point out the obvious health concerns being raised. Are people starting to ignore the obesity problem much like they do the concerns about smoking ?
I think they are !
Take into account my Blog on Tuesday about "Is Obesity an issue or is it just Media Hype ?", because today there has been a NEW research report released telling us that being obese is more harmful than smoking.
The Foresight Report from 250 leading scientists has found the current crisis is so severe it will take up to 30 years to reverse. The report noted that while smoking will take 10 years off your life, being obese takes 13 years off your life.
Now this fact reinforces to me that we need to act now !
Here is my concern. The number of people who have weight issues in Australia is now up above 60% which means that being healthy puts you in the minority.
The health concerns of the world will continue in the current direction causing the alarm bells to ring loudly but what needs to be done to start to change this direction.
This involves YOU being personally responsible for your own life.
This involves YOU not putting unhealthy food in your body.
This involves YOU getting more active.
I think they are !
Take into account my Blog on Tuesday about "Is Obesity an issue or is it just Media Hype ?", because today there has been a NEW research report released telling us that being obese is more harmful than smoking.
The Foresight Report from 250 leading scientists has found the current crisis is so severe it will take up to 30 years to reverse. The report noted that while smoking will take 10 years off your life, being obese takes 13 years off your life.
Now this fact reinforces to me that we need to act now !
Here is my concern. The number of people who have weight issues in Australia is now up above 60% which means that being healthy puts you in the minority.
The health concerns of the world will continue in the current direction causing the alarm bells to ring loudly but what needs to be done to start to change this direction.
This involves YOU being personally responsible for your own life.
This involves YOU not putting unhealthy food in your body.
This involves YOU getting more active.
Monday, October 15, 2007
Tuesday 16th October - Is the obesity crisis really that bad ?
NOTE - Sorry for last night's BLOG as it has spelling mistakes - I was tired.
Is OBESITY a real problem or just media hype ?
You can't help but notice the knowledge, passion and commitment displayed by people that want to help others combat this obesity problem.
So is obesity really a problem - NO, it's way past that.
We now have 1.7 billion (yes with a B) overweight / obese people in the world
(from World Health Organization).
So how does this happen ?
It's not just one thing. No one gets fat overnight (by the way I use the word fat in context and not to be inflammatory or derogatory) but as a response to the problem most people look for an "overnight solution". Then they get disappointed when that doesn't happen.
When really what we need to do is have a greater understanding of "how our bodies actually work". Not a medical degree but a personal relationship with ourselves. This needs to be nutured and supported by personal responsibility.
You get no Instruction Manual so for most people it's either a guessing game or they follow someone else's strategy belief. All too often there are countless excuses that we use to justify to ourselves how we really arent that bad, have no time and if only (more excuses).
NO ONE puts that unhealthy food in your mouth. NO ONE stops you being more active. Is it hard work being healthy, no but it is really your choice - this is your body and your life and you only get ONE chance at getting right.
I am a firm believer that after 20 years of working with clients that we (trainers) are part of the problem. Not intentionally but we want to fix what others break (their bodies) and end up giving our clients a reason when they don't reach their goal. This plan is bound to fail - much like the majority of people who don't commit to their OWN plan but rather follow our steps half heartedly.
While our best intentions are often not warmly received we can't be held accountable for a client who leaves our training sessions (most clients struggle to make it to training for 3 hours per week which out of 168 hours is hardly balanced.
And when they aren't with their trainer, the clients don't always follow our instructions and guidelines yet still want the perfect result. For those trainers that do get results which we all aim for, we always feel success but this can be rare and as the obesity statistics climb we find our work not only growing but seemingly becoming a war that we are losing.
Bottom line - is obesity really as bad as the media says ?
Don't believe the hype - take a look around and see for yourself. It's worse !
Let's make part of the solution a little more personal responsibility !
Is OBESITY a real problem or just media hype ?
You can't help but notice the knowledge, passion and commitment displayed by people that want to help others combat this obesity problem.
So is obesity really a problem - NO, it's way past that.
We now have 1.7 billion (yes with a B) overweight / obese people in the world
(from World Health Organization).
So how does this happen ?
It's not just one thing. No one gets fat overnight (by the way I use the word fat in context and not to be inflammatory or derogatory) but as a response to the problem most people look for an "overnight solution". Then they get disappointed when that doesn't happen.
When really what we need to do is have a greater understanding of "how our bodies actually work". Not a medical degree but a personal relationship with ourselves. This needs to be nutured and supported by personal responsibility.
You get no Instruction Manual so for most people it's either a guessing game or they follow someone else's strategy belief. All too often there are countless excuses that we use to justify to ourselves how we really arent that bad, have no time and if only (more excuses).
NO ONE puts that unhealthy food in your mouth. NO ONE stops you being more active. Is it hard work being healthy, no but it is really your choice - this is your body and your life and you only get ONE chance at getting right.
I am a firm believer that after 20 years of working with clients that we (trainers) are part of the problem. Not intentionally but we want to fix what others break (their bodies) and end up giving our clients a reason when they don't reach their goal. This plan is bound to fail - much like the majority of people who don't commit to their OWN plan but rather follow our steps half heartedly.
While our best intentions are often not warmly received we can't be held accountable for a client who leaves our training sessions (most clients struggle to make it to training for 3 hours per week which out of 168 hours is hardly balanced.
And when they aren't with their trainer, the clients don't always follow our instructions and guidelines yet still want the perfect result. For those trainers that do get results which we all aim for, we always feel success but this can be rare and as the obesity statistics climb we find our work not only growing but seemingly becoming a war that we are losing.
Bottom line - is obesity really as bad as the media says ?
Don't believe the hype - take a look around and see for yourself. It's worse !
Let's make part of the solution a little more personal responsibility !
Monday 15th October - Not every day is a 100% ....
After a really hard day of meetings and brain draining activities I got home and was sitting there drinking a huge glass of water (it was very warm in Sydney today) and I was tossing up going for my workout.
Then I recalled what I try to tell others when they seek motivation on "those hard days" and that is just do it but don't got for 100% because not every day needs to be full speed.
I got changed, which is really the hard part because once you do that, the decision to go seems to be made up and headed off to the gym. Using one of the principles that I speak of in the book (The Human ECO System Anti Diet), I decided to use my walk to the gym as my cardio component and it became a combination walk / run.
I didnt push the intensity as I normally would, but rather focussed on actually how good it felt to just be doing it. Once I got to the gym my motivation had actually kicked in and I had decided that I was only going to do my Afterburner Workout (it is a time based circuit of 30 minutes to test (and improve) your conditioning levels.
It seems funny now that I am writing this, but upon pushing myself a little harder than I had planned during the workout, I walked outside the gym and realized that I had to walk home.
The tank was low on juice but it was a nice walk home.
I was happy that I actually got to apply some of the lessons that I teach.
Not every day needs to be at 100% but you need to stay committed to the plan and do it.
It's not long until the insider secrets in my book at out - and there is BIG news about that coming too.
Then I recalled what I try to tell others when they seek motivation on "those hard days" and that is just do it but don't got for 100% because not every day needs to be full speed.
I got changed, which is really the hard part because once you do that, the decision to go seems to be made up and headed off to the gym. Using one of the principles that I speak of in the book (The Human ECO System Anti Diet), I decided to use my walk to the gym as my cardio component and it became a combination walk / run.
I didnt push the intensity as I normally would, but rather focussed on actually how good it felt to just be doing it. Once I got to the gym my motivation had actually kicked in and I had decided that I was only going to do my Afterburner Workout (it is a time based circuit of 30 minutes to test (and improve) your conditioning levels.
It seems funny now that I am writing this, but upon pushing myself a little harder than I had planned during the workout, I walked outside the gym and realized that I had to walk home.
The tank was low on juice but it was a nice walk home.
I was happy that I actually got to apply some of the lessons that I teach.
Not every day needs to be at 100% but you need to stay committed to the plan and do it.
It's not long until the insider secrets in my book at out - and there is BIG news about that coming too.
Sunday, October 14, 2007
Aussie Men go 1, 2 and three Aussie Women place in Top 10 in Hawaii Ironman Triathlon World Championships
CONGRATULATIONS to Chris "Macca" McCormick (8.15.34) and Craig Alexander (8.19.04)who not only battled the rest of the world's best athletes to take out first and second place but also the heat of the island of Kona in Hawaii. What an incredible feat ! The last Aussie to win there (Greg Welch) was on hand commenting the race and was one of Macca's idols and heroes when he used to watch the race growing up.
Not to be outdone three Aussies also finished in the Women's Top 10 in 5th, 6th and 9th place which bodes well for the sport here in Australia. Let's hope that these awesome athletes get the same amount of media support and publicity that our other sporting teams get upon their return !!!
Not to be outdone three Aussies also finished in the Women's Top 10 in 5th, 6th and 9th place which bodes well for the sport here in Australia. Let's hope that these awesome athletes get the same amount of media support and publicity that our other sporting teams get upon their return !!!
Sunday 14th October - Dont just move more - stop eating so much !
I always love the Sunday papers (here in Australia) as you always find that you get a summary of all the week's news in one place. Often there is an article or three on "breaking health news" with today's paper no exception.
Today there was an article on this - "Eat less to live longer movement expanding".
Quick summary - a growing number of middle aged Australians (the movement) believe that reducing your daily intake of recommended food calories by 20% will add years to your life and help them avoid getting sick.
Could be worth considering with so many of us overweight.
However the "critics" in the paper (their names or who they were weren't mentioned here) advise us that "people drastically restricting diets may be more likely to develop eating disorders, and contribute to nutritional deficiencies and fertility problems".
(TONY - in comparison to the eating disorder of obesity we are globally now suffering from and key word "drastically". You have to watch those critics.)
So they quote two experts.
For the PRO side - is an Honorary Associate Professor at a Hospital and also Sydney University who follows the "principles of calorie restriction". He follows this practice and seems highly qualified and at 83 years of age, would have a load of personal experience and has been researching this for 50 years. That is impressive !
For the CON side and balance the paper got a Nutritionist to comment.
Definitely NOT to dismiss her qualifications or point of her view which was to focus on "good quality food" rather than limiting calories. This focus of good quality food is not really that much different from the first point of view when you actually see what they recommend .... both agree that we should eat more fruit, vegetables, lean protein and good sources of fat. We have been hearing this for years.
The article doesn't give a definitive conclusion which for the Editor's benefit I'm telling you only creates for the reader further dietary confusion and trust me I get the email questions asking what I think will work.
So what would I recommend. Well it's tough to beat 50 years of research but while the Professor's plan is to take half of his large meal home for the next day, I am more inclined to promote a more pro-active strategy that involves most meals including the intake of Anti-Oxidant rich foods to combat Free Radical cell damage through salads and vegetables with limited fruit due to this adding to over consumption of calories through juices.
(TONY - this is also discussed in my book).
At a recent conference on Nutritional Support I was fascinated to listen to a University lecturer explain how the Free Radical damage that is occurring inside our bodies today is a reflection of the world health issues by strongly contributing to many of the cancers we are now encountering. He raised the points that cellular damage to our bodies are being ravaged and can't compete with the result doing harm to our DNA.
In my book there will be lots more information why eating with the eating outline that I have developed with my team of experts (Nutritionists / Fitness Professionals / Real people) called the RAINBOW NUTRIENT REFUELLING PLAN can help you to start to deal with this issue.
After researching and testing I think it is NOT going to be a revelation or rocket science however there will be the usual suspects who will want to argue qualifications VS outcomes and my answer will be this. Our Nutrition team are highly qualified but don't take our word for it -Prove me wrong by trying it !
Or in other words don't just make judgements without YOURSELF giving the 56 Day Plan a go.
Simply it will involve you eating a lot less "garbage calories", you know those high processed, low nutrient foods that are quick to get and only serve to reduce the eco-harmony of your body. It has a clear strategic plan of how, and more importantly why, you need to adjust your current nutrition strategy if you want to improve the health of your cells in your body. Trust me on this - YOU DO !!!
This new ECO-friendly strategy is about creating a relationship where Biology meets Ecology and is the reason for the book title. Yes in case you are wondering that also means getting your body leaner and reducing your chances of getting an obesity related disease.
I would add that it would seem to make sense to reduce the excessive intake of calories most people consume (they eat too much and move too little), which I think is the real plague of today's society. When you think that most people struggle to be active for three hours per week and use this strategy as "their balanced approach for food intake or calorie consumed vs calories burned" then I am seeing this as a HUGE problem (pardon the pun).
Now if you are doing more activity then three hours a week - great, as it is likely that you are already conscious of your nutritional intake, however for the majority of the world's overweight population this over abundance / no movement mentality is a real problem.
Here is one thought for you to consider. If you are not exercising everyday then how can you consume the same amount of calories and NOT expect it to impact on your waistlines ?
(TONY - I answer that in the book)
Bottom line - there is a saying that if you continue to do the same as you have always done you will continue to get the same result. In other words CHANGE MUST HAPPEN because the world can't afford the global health bill that is coming if we continue on the same path.
Today there was an article on this - "Eat less to live longer movement expanding".
Quick summary - a growing number of middle aged Australians (the movement) believe that reducing your daily intake of recommended food calories by 20% will add years to your life and help them avoid getting sick.
Could be worth considering with so many of us overweight.
However the "critics" in the paper (their names or who they were weren't mentioned here) advise us that "people drastically restricting diets may be more likely to develop eating disorders, and contribute to nutritional deficiencies and fertility problems".
(TONY - in comparison to the eating disorder of obesity we are globally now suffering from and key word "drastically". You have to watch those critics.)
So they quote two experts.
For the PRO side - is an Honorary Associate Professor at a Hospital and also Sydney University who follows the "principles of calorie restriction". He follows this practice and seems highly qualified and at 83 years of age, would have a load of personal experience and has been researching this for 50 years. That is impressive !
For the CON side and balance the paper got a Nutritionist to comment.
Definitely NOT to dismiss her qualifications or point of her view which was to focus on "good quality food" rather than limiting calories. This focus of good quality food is not really that much different from the first point of view when you actually see what they recommend .... both agree that we should eat more fruit, vegetables, lean protein and good sources of fat. We have been hearing this for years.
The article doesn't give a definitive conclusion which for the Editor's benefit I'm telling you only creates for the reader further dietary confusion and trust me I get the email questions asking what I think will work.
So what would I recommend. Well it's tough to beat 50 years of research but while the Professor's plan is to take half of his large meal home for the next day, I am more inclined to promote a more pro-active strategy that involves most meals including the intake of Anti-Oxidant rich foods to combat Free Radical cell damage through salads and vegetables with limited fruit due to this adding to over consumption of calories through juices.
(TONY - this is also discussed in my book).
At a recent conference on Nutritional Support I was fascinated to listen to a University lecturer explain how the Free Radical damage that is occurring inside our bodies today is a reflection of the world health issues by strongly contributing to many of the cancers we are now encountering. He raised the points that cellular damage to our bodies are being ravaged and can't compete with the result doing harm to our DNA.
In my book there will be lots more information why eating with the eating outline that I have developed with my team of experts (Nutritionists / Fitness Professionals / Real people) called the RAINBOW NUTRIENT REFUELLING PLAN can help you to start to deal with this issue.
After researching and testing I think it is NOT going to be a revelation or rocket science however there will be the usual suspects who will want to argue qualifications VS outcomes and my answer will be this. Our Nutrition team are highly qualified but don't take our word for it -Prove me wrong by trying it !
Or in other words don't just make judgements without YOURSELF giving the 56 Day Plan a go.
Simply it will involve you eating a lot less "garbage calories", you know those high processed, low nutrient foods that are quick to get and only serve to reduce the eco-harmony of your body. It has a clear strategic plan of how, and more importantly why, you need to adjust your current nutrition strategy if you want to improve the health of your cells in your body. Trust me on this - YOU DO !!!
This new ECO-friendly strategy is about creating a relationship where Biology meets Ecology and is the reason for the book title. Yes in case you are wondering that also means getting your body leaner and reducing your chances of getting an obesity related disease.
I would add that it would seem to make sense to reduce the excessive intake of calories most people consume (they eat too much and move too little), which I think is the real plague of today's society. When you think that most people struggle to be active for three hours per week and use this strategy as "their balanced approach for food intake or calorie consumed vs calories burned" then I am seeing this as a HUGE problem (pardon the pun).
Now if you are doing more activity then three hours a week - great, as it is likely that you are already conscious of your nutritional intake, however for the majority of the world's overweight population this over abundance / no movement mentality is a real problem.
Here is one thought for you to consider. If you are not exercising everyday then how can you consume the same amount of calories and NOT expect it to impact on your waistlines ?
(TONY - I answer that in the book)
Bottom line - there is a saying that if you continue to do the same as you have always done you will continue to get the same result. In other words CHANGE MUST HAPPEN because the world can't afford the global health bill that is coming if we continue on the same path.
Friday, October 12, 2007
Saturday 13th October - Emotional Baggage = Friend or Foe ?
Yesterday the topic was to "release what you can't control for peace of mind" and it certainly got me some emails and I appreciate the words of support and praise.
This blog today deals with lowering personal stress. A major cause of health issues today in our busy time allocated society is stress - yesterday we even spoke of BREATHING slower and deeper so I want you to think how you can relax a little today.
From yesterday's blog Suzie was interested to know more and so asked me "if I was saying that we should ignore family and friend's who make judgements of us?". I think that answers itself as YES but let me "translate" my intention and remember these are only thoughts for you to consider.
When other people either family, friends, work colleagues (or people who don't know us) give their opinion of our words or actions it is just their impression and this doesn't make it right. Sometimes issues are caused because they may not understand the intent of our words or actions. People often hear what they want to hear - hey who hasn't been in a relationship and there is a "heated discussion" and when the noise dies down and you start to talk again, you realize you were either both arguing about the same thing or neither of you heard a word the other said ???? No it has never happened to me either.
Often from clients I have heard them describe how their feelings were hurt by the words of someone they considered a friend. I do understand how these attacks can seem personal but they really need not be taken to heart. Easy to say I know.
I remember a rhyme from when I was a boy. Sticks and stones may break my bones but names (words) will never hurt me". Think of it this way, is what they are saying about you true ?
If it is and you are upset, then there may actually be cause for personal assessment if YOUR actions aren't fair to them. However, if what they are saying is not true, why do we often seem to give that person's words "weight" over our own judgement and feelings ?
The worst problem men have is that we often tend to want to fix the issue. Even though we don't understand what that issue is. Why do we MEN need to this .... it's in our DNA (hunter killers - fixers ???) but really we can't fix what is not our issue ? I'll say it again - we can't fix someone else's issues or perceptions.
Equally when it comes to their words just because they say it, it doesn't make it true or right.
Try wearing your "emotional rain coat" so that you can accept but not agree with their words. This will allow you to assess if you still consider what you have done as "in tune with your moral compass". If it is then STOP worrying about what THEY think as it is their perception.
Also sometimes by judging others it helps to make them feel better about themselves.
If you have friends like this and they treat you poorly give less weight to the actions that cause you to be upset and stressed. Once you start to recognize this it can be a great awakening as you will then start to give them less time, and hey if they dont treat you well why would you want to be around them anyway ?
More importantly you will start to trust your own self again and remove that additional stress that causes you pain and can make you ill. Restore harmony to your ECO friendly body and enjoy that which YOU are.
This blog today deals with lowering personal stress. A major cause of health issues today in our busy time allocated society is stress - yesterday we even spoke of BREATHING slower and deeper so I want you to think how you can relax a little today.
From yesterday's blog Suzie was interested to know more and so asked me "if I was saying that we should ignore family and friend's who make judgements of us?". I think that answers itself as YES but let me "translate" my intention and remember these are only thoughts for you to consider.
When other people either family, friends, work colleagues (or people who don't know us) give their opinion of our words or actions it is just their impression and this doesn't make it right. Sometimes issues are caused because they may not understand the intent of our words or actions. People often hear what they want to hear - hey who hasn't been in a relationship and there is a "heated discussion" and when the noise dies down and you start to talk again, you realize you were either both arguing about the same thing or neither of you heard a word the other said ???? No it has never happened to me either.
Often from clients I have heard them describe how their feelings were hurt by the words of someone they considered a friend. I do understand how these attacks can seem personal but they really need not be taken to heart. Easy to say I know.
I remember a rhyme from when I was a boy. Sticks and stones may break my bones but names (words) will never hurt me". Think of it this way, is what they are saying about you true ?
If it is and you are upset, then there may actually be cause for personal assessment if YOUR actions aren't fair to them. However, if what they are saying is not true, why do we often seem to give that person's words "weight" over our own judgement and feelings ?
The worst problem men have is that we often tend to want to fix the issue. Even though we don't understand what that issue is. Why do we MEN need to this .... it's in our DNA (hunter killers - fixers ???) but really we can't fix what is not our issue ? I'll say it again - we can't fix someone else's issues or perceptions.
Equally when it comes to their words just because they say it, it doesn't make it true or right.
Try wearing your "emotional rain coat" so that you can accept but not agree with their words. This will allow you to assess if you still consider what you have done as "in tune with your moral compass". If it is then STOP worrying about what THEY think as it is their perception.
Also sometimes by judging others it helps to make them feel better about themselves.
If you have friends like this and they treat you poorly give less weight to the actions that cause you to be upset and stressed. Once you start to recognize this it can be a great awakening as you will then start to give them less time, and hey if they dont treat you well why would you want to be around them anyway ?
More importantly you will start to trust your own self again and remove that additional stress that causes you pain and can make you ill. Restore harmony to your ECO friendly body and enjoy that which YOU are.
Thursday, October 11, 2007
Friday 12th October - Surrender doesn't always mean Failure !
While you read this blog .... do your body a favour and get a glass of water and DRINK IT.
This will stop "global warming happening inside your body".
When we think of Surrender we normally associate that with failure.
It can also mean acceptance and may allow you to be more open to what is ..... try giving yourself a break.
I was doing my YOGA session today and seemed to find a sense of clarity (or open mind). It must have been reflected in my practice because the instructor commented on how steady and relaxed I seemed. I thanked him and it got me to thinking about how I can have this more often.
Why had the practice today seemed so "effortless" on the outside when on the inside I was a ticking timebomb of mental excitement ?
I recalled that I had just finished a phone call with a new like minded person who I could sense had a level of enthusiasm and passion for helping others that had been battered a little by doubt but still held strong to her belief in what she wanted to achieve.
She described herself as feeling like she was in the stage of her life where she was a budding flower and where as I was already a flower in full bloom with my achievements, which while flattering is way overstated. I guess my personal PR machine might need to be dialled down a few notches.
During our conversation I couldn't help but but be impressed in knowing what this lady had already accomplished, but there were moments when she spoke of being a little confused about direction and so I mentioned that by changing her compass heading it may give her a little different aspect to view.
I found myself during the practice thinking of the words we had spoke of and how they are mostly a true reflection of our lives. More often then not in whatever sphere of our lives we are in a that moment (relationship / financial / spiritual / family) there sometimes is a sense of doubt caused by our own lack of confidence. We fight that doubt to be a concern and so seek external sources of validation to make us trust our own judgement. Sometimes this isnt given and so there is fear that we may fail.
Possibly we should all get an "emotional rain coat" to wear when others shower us with either their criticisms or judgements. Don't absorb that content but rather think of the power you feel when you are able to believe your own confidence. It won't always be right but that is just another step towards success.
Failure is just another reason to try harder. I am personally guided by knowing that behind 9 out of 10 success stories there were many failures that led the person to "adjusting their compass heading". It is mindful to know that what I have learnt from Yoga is that "when you let go of that which is troubling you - you are less stressed or less afraid".
With a lower level of stress you open yourself up to the Universe and other answers and so feel more alive. For me it happened recently as I am working on refining the content for my book (The Human ECO System) after losing a 1/3 of it. Once I accepted that it was gone I was more able to focus with what I wanted to share so that others get a better sense of how their bodies systems need to work together (biology meets ecology) and how my role is more a "tranlator" of the human body and less of an educator.
An interesting point is that we all seem to forget there is only ONE real thing we must each moment of each day - BREATHE.
Try to think of the last time you thought about breathing and remember how good it felt. There are fewer thoughts when you concentrate on breathing in and breathing out.
In fact stop what you are doing right now.
After reading this, close your eyes and take a long slow breathe in for 4-5 seconds then slowly breathe out for 4-5 seconds. Do that 4 times and feel that new oxygen racing around your body enriching your cells restoring your sympathetic nervous system to "neutral".
Use this tool whenever you feel your body tense up or notice yourself thinking too much and not enjoying your wonderful machine that is the human body.
Get ECO Friendly with it !!!
(Did you finish your glass of water ??)
This will stop "global warming happening inside your body".
When we think of Surrender we normally associate that with failure.
It can also mean acceptance and may allow you to be more open to what is ..... try giving yourself a break.
I was doing my YOGA session today and seemed to find a sense of clarity (or open mind). It must have been reflected in my practice because the instructor commented on how steady and relaxed I seemed. I thanked him and it got me to thinking about how I can have this more often.
Why had the practice today seemed so "effortless" on the outside when on the inside I was a ticking timebomb of mental excitement ?
I recalled that I had just finished a phone call with a new like minded person who I could sense had a level of enthusiasm and passion for helping others that had been battered a little by doubt but still held strong to her belief in what she wanted to achieve.
She described herself as feeling like she was in the stage of her life where she was a budding flower and where as I was already a flower in full bloom with my achievements, which while flattering is way overstated. I guess my personal PR machine might need to be dialled down a few notches.
During our conversation I couldn't help but but be impressed in knowing what this lady had already accomplished, but there were moments when she spoke of being a little confused about direction and so I mentioned that by changing her compass heading it may give her a little different aspect to view.
I found myself during the practice thinking of the words we had spoke of and how they are mostly a true reflection of our lives. More often then not in whatever sphere of our lives we are in a that moment (relationship / financial / spiritual / family) there sometimes is a sense of doubt caused by our own lack of confidence. We fight that doubt to be a concern and so seek external sources of validation to make us trust our own judgement. Sometimes this isnt given and so there is fear that we may fail.
Possibly we should all get an "emotional rain coat" to wear when others shower us with either their criticisms or judgements. Don't absorb that content but rather think of the power you feel when you are able to believe your own confidence. It won't always be right but that is just another step towards success.
Failure is just another reason to try harder. I am personally guided by knowing that behind 9 out of 10 success stories there were many failures that led the person to "adjusting their compass heading". It is mindful to know that what I have learnt from Yoga is that "when you let go of that which is troubling you - you are less stressed or less afraid".
With a lower level of stress you open yourself up to the Universe and other answers and so feel more alive. For me it happened recently as I am working on refining the content for my book (The Human ECO System) after losing a 1/3 of it. Once I accepted that it was gone I was more able to focus with what I wanted to share so that others get a better sense of how their bodies systems need to work together (biology meets ecology) and how my role is more a "tranlator" of the human body and less of an educator.
An interesting point is that we all seem to forget there is only ONE real thing we must each moment of each day - BREATHE.
Try to think of the last time you thought about breathing and remember how good it felt. There are fewer thoughts when you concentrate on breathing in and breathing out.
In fact stop what you are doing right now.
After reading this, close your eyes and take a long slow breathe in for 4-5 seconds then slowly breathe out for 4-5 seconds. Do that 4 times and feel that new oxygen racing around your body enriching your cells restoring your sympathetic nervous system to "neutral".
Use this tool whenever you feel your body tense up or notice yourself thinking too much and not enjoying your wonderful machine that is the human body.
Get ECO Friendly with it !!!
(Did you finish your glass of water ??)
Thursday 11th October -
Thank you to all the emails I received about the Biggest Loser Show and definitely for the relevant points raised on the Blog (Comment from Deb).
Let me be clear from my personal point of view.
While there may be "some psychological" aspects of the show that I don't agree with, but do understand the point of reality TV, there is definitely a need for mass audience awakening.
Yes for those that have already found a reason to be active and eat more nutritionally I commend you. However for some people a kick up the butt and shock therapy is way overdue. Shows like these create discussion and while you or I may not agree with their method - WE all have the same preferred outcome. Healthy people.
I was asked about the success of losing bodyfat from one of the contestants on the Dancing with the Stars (AUST show). He has lost nearly 11kgs (20lbs) and what I thought. Again this is very possible when they are dancing (being active) for nearly 5 hours each day and doing that for 6 out of 7 days and having been doing it for many weeks. Again it's the understanding of how this is happening that needs to be conveyed to Joe and Jill Average who sit at home and watch the show and then decide to take up dancing.
Am I saying dont take up dancing - NO what I am saying is understand how committed these people are. They are on national TV in front of you the "judging audience" as well as the "expert panel" so they don't wish to show a lack of dedication. Will that be able to be transferred back into their everyday lives ... I doubt it.
Could you make that sacrifice ?
It requires financial freedom before you can even consider giving up "your real job" because that is what this has become for the contestants. Their full time job. Hope that is of help Susan and Bill who asked that question.
I was also asked to repost these "Strategies for SUMMER to assist YOU get more Active and Healthy". By Tony Findlay
1. Drink more water.
One way to assist this to happen is to buy some nice glass bottles and keep them full with water in the fridge. At meal times place these out on the table. Doing simple things like this are ways to influence fluid choices at key times in your day.
2. Check the weather for the weekend and plan activities with friends.
I live not far from the water and one thing that I love to do is to get a group of friends together and go and hire kayaks for an hour to two. We will often paddle down around the harbour and stop a local beach for a swim – great fun.
Another great thing to do is to walk a local trail or path with your family. If you are doing a local path, check to see if it is possible for the children to ride their bikes. This means more activity for them and less having to carry them if they get tired.
3. Eat more fresh fruit.
I am not sure of the mental reasoning for this but I only know that the outcome is always the same. If you slice and dice up fruit and then place it on a plate, more people will eat it. This strategy also applies to children. Another tip is to place the pieces on skewers and freeze them which makes a great treat. Summer fruits that I like are Banana and Mango which when frozen taste similar to ice cream.
4. Make an Activity plan and this time commit to it !
How many times have you started an activity plan only to find that you drop off when the first excuse or opportunity arrives? One way to try to combat this problem is to make a “contract” with yourself to be consistent for at least 56 days (it’s only 8 weeks). Also try to find activities that don’t just rely on you going to a fitness centre for your training. Get some friends to join you and play a sport, start riding a bike to work, swim laps at the pool etc.
5. Try to eat more Vegetables
There is ample evidence that very few of us eat enough vegetables on a daily or even weekly basis. With summer it is the perfect time to try something different. Get four or five of your favourite vegies such as Red and Green Capsicums, Zucchini, Mushrooms, Onion, (and even sweet potato is good too). Chop them into chunks and place them on skewers and alternate them with pieces of lean protein such as meat, chicken or even fish. Using the BBQ, grill until cooked and enjoy.
Let me be clear from my personal point of view.
While there may be "some psychological" aspects of the show that I don't agree with, but do understand the point of reality TV, there is definitely a need for mass audience awakening.
Yes for those that have already found a reason to be active and eat more nutritionally I commend you. However for some people a kick up the butt and shock therapy is way overdue. Shows like these create discussion and while you or I may not agree with their method - WE all have the same preferred outcome. Healthy people.
I was asked about the success of losing bodyfat from one of the contestants on the Dancing with the Stars (AUST show). He has lost nearly 11kgs (20lbs) and what I thought. Again this is very possible when they are dancing (being active) for nearly 5 hours each day and doing that for 6 out of 7 days and having been doing it for many weeks. Again it's the understanding of how this is happening that needs to be conveyed to Joe and Jill Average who sit at home and watch the show and then decide to take up dancing.
Am I saying dont take up dancing - NO what I am saying is understand how committed these people are. They are on national TV in front of you the "judging audience" as well as the "expert panel" so they don't wish to show a lack of dedication. Will that be able to be transferred back into their everyday lives ... I doubt it.
Could you make that sacrifice ?
It requires financial freedom before you can even consider giving up "your real job" because that is what this has become for the contestants. Their full time job. Hope that is of help Susan and Bill who asked that question.
I was also asked to repost these "Strategies for SUMMER to assist YOU get more Active and Healthy". By Tony Findlay
1. Drink more water.
One way to assist this to happen is to buy some nice glass bottles and keep them full with water in the fridge. At meal times place these out on the table. Doing simple things like this are ways to influence fluid choices at key times in your day.
2. Check the weather for the weekend and plan activities with friends.
I live not far from the water and one thing that I love to do is to get a group of friends together and go and hire kayaks for an hour to two. We will often paddle down around the harbour and stop a local beach for a swim – great fun.
Another great thing to do is to walk a local trail or path with your family. If you are doing a local path, check to see if it is possible for the children to ride their bikes. This means more activity for them and less having to carry them if they get tired.
3. Eat more fresh fruit.
I am not sure of the mental reasoning for this but I only know that the outcome is always the same. If you slice and dice up fruit and then place it on a plate, more people will eat it. This strategy also applies to children. Another tip is to place the pieces on skewers and freeze them which makes a great treat. Summer fruits that I like are Banana and Mango which when frozen taste similar to ice cream.
4. Make an Activity plan and this time commit to it !
How many times have you started an activity plan only to find that you drop off when the first excuse or opportunity arrives? One way to try to combat this problem is to make a “contract” with yourself to be consistent for at least 56 days (it’s only 8 weeks). Also try to find activities that don’t just rely on you going to a fitness centre for your training. Get some friends to join you and play a sport, start riding a bike to work, swim laps at the pool etc.
5. Try to eat more Vegetables
There is ample evidence that very few of us eat enough vegetables on a daily or even weekly basis. With summer it is the perfect time to try something different. Get four or five of your favourite vegies such as Red and Green Capsicums, Zucchini, Mushrooms, Onion, (and even sweet potato is good too). Chop them into chunks and place them on skewers and alternate them with pieces of lean protein such as meat, chicken or even fish. Using the BBQ, grill until cooked and enjoy.
Tuesday, October 9, 2007
Wednesday 10th October - Who wins and who loses ?
I was sent a question today via email. Someone had been reading a gossip magazine which was updating the progress of past contestants from the TV Show "Biggest Loser".
It seems that while some had maintained their weight loss, others had not and so "what did I think was the reason for this ?".
I then went and read the article so that I could be specific and answer her question knowing what she had read.
The article had contestants from both the Australian and also the U.S. Biggest Loser shows.
The short answer was that in the U.S. two of the contestants or the success stories (they were the final two) had formed a relationship and married. They had both put some weight back on and had just started a family together and now have their first child. They were now again, focussed on regaining their weight loss success. Some of the others had not only put their weight back on but exceeded their starting weight (which was a health crisis even then).
The success stories in Australia had been three members of one of the teams that had not only remained friends and in constant contact. They had even formed their own support network for each other which I think was their success model. This is part of the reason that weight loss groups such as Weight Watchers and Jenny Craig may work for some people.
So let's take a look at what is involved with this highly successful show format.
The show producers audition people to find the "largest and best storylines". From this mass (no pun intended) they select not only large (which I am sure have been health screened to minimize the potential risk factors) but also sad stories. It's TV remember.
Yes, sorry to burst your reality bubble but the show is designed to get ratings.
That means viewing audiences who are then targets of the advertisers (who pretty much pay for the show) after the network has bought screening rights. Some of these shows that are successful can be worth up to many millions of dollars so getting you interested is important.
The network is interested in the ratings to sell the advertising so they promote it highly to peak your interest. You have seen the "teasers" designed to be dramatic and gain interest. The producers then look for storylines that will tug at your heart strings and be a little sensational and the its up to the editors to turn that into TV magic under the guidance of the Executive Producer.
With me so far. Good.
Then after the audition when they have selected the two teams of very large overweight people they "may decide to have a twist". Last year the local producers introduced to the Australian show the Aussie trainers (Shannon and Michelle) and had the trainers from the U.S. (Bob and Gillian) for the start and end of the series.
In the U.S. this year (screening now) they have re-introduced Gillian Michaels as a third trainer of another team. She had been replaced in the last U.S. series by Kim Lyons and they are both on the show there this year with Bob. I guess to see who has the best training methods ??
So who else is involved in the show ?
There will be our Show Host (possibly to create empathy with viewing audience it's normally a female who has achieved some level of weight loss success herself).
There will be Producers who are there to oversee each Day and "prompt situations".
There will be Camera crew and Sound Persons to record everything.
There will be a Medical Doctor (either on location or on call after the initial health checks).
There will be a Nutritionist (who will be able to advise which foods to eat - could be supplied by one of the show's food sponsors, who may then teach healthful eating habits using that companies products).
There may be a Psychologist (either on location or on call after the initial screening) possibly to see that they dont have any tendencies that could cause harm to others in the "house".
Then we have our Fitness Professionals (Trainers) the team leaders.
It is their job to be the first point of contact before the other specialists (non production) who act as the team support leader for our contestants.
So why does this show work ?
The massive weight transformations that seem inspirational are one key.
The storylines that reflect that "it could be us on there" (that is why they audition because we already know that obesity is out of control) is another.
The problem is in the news every other day - YES obesity is out of control worldwide !!
Is this form of weight loss safe ?
Did you read how many health professionals are involved in the show. There is always a lot of conjecture about the safety of the show's contestants by "experts who appear in the media with their own point of view and agenda"; this also sells magazines and gets you to watch tabloid television. But by the end of show everyone realizes that these people have had their lives saved - from their it is a choice option for them hopefully from the lessons they have learned.
Sure some people may put the weight back on but some don't. I had the pleasure of meeting Adro (Winner from Season 1 in Australia) who had not only realized that he wanted to remain healthy for his young family and he has since gone on to become a Personal Trainer and help others. That is a success story !!
Why doesn't the show work for everyone ?
Again, let us look at who is likely selected for the show.
Mostly they seem to be people who are living an unhealthy life with little or most likely doing no activity whatsoever. They are eating very poorly (from a Nutrient level) and consuming massive amounts of calories. Some have health issues or stressful busy lives - who doesn't ?
Now let's take them out of that environment and put them in a "controlled experiment atmosphere like a large house compound" where ALL their other life stresses are not only removed but they are constantly being re-educated about their errors with a high level of activity that is unlikely to be sustained once they are eliminated or the show is over.
If they fail it doesn't matter as you probably won't see them until they get a sponsorship contract with a large multi-million dollar corporate weight loss company and appear to tell you their woes (again).
The show "dailies" are then edited into a storyline to make you watch, sell advertising, and if the Producers are lucky they may even get a bit of a storyline scandal. This becomes an unexpected bonus as not only does it get you massive amounts of FREE media (from those tabloid shows and magazines) but it starts the public "talking about the show" and watching out of curiousity. You know what I am talking about. Most people slow down at vehicle accident.
It's the human voyeuristic gene in action.
Summary. When the contestants are eliminated or the show is over it will be the lessons that they learnt (and can apply back in their own environment) that will determine if they will really be the "biggest loser". For the majority of us Life is not always about ratings BUT it should be about our personal health.
It's time to win the war against obesity. Start today and get your life in order and live not just a life of quantity but rather a life of quality !!!
It seems that while some had maintained their weight loss, others had not and so "what did I think was the reason for this ?".
I then went and read the article so that I could be specific and answer her question knowing what she had read.
The article had contestants from both the Australian and also the U.S. Biggest Loser shows.
The short answer was that in the U.S. two of the contestants or the success stories (they were the final two) had formed a relationship and married. They had both put some weight back on and had just started a family together and now have their first child. They were now again, focussed on regaining their weight loss success. Some of the others had not only put their weight back on but exceeded their starting weight (which was a health crisis even then).
The success stories in Australia had been three members of one of the teams that had not only remained friends and in constant contact. They had even formed their own support network for each other which I think was their success model. This is part of the reason that weight loss groups such as Weight Watchers and Jenny Craig may work for some people.
So let's take a look at what is involved with this highly successful show format.
The show producers audition people to find the "largest and best storylines". From this mass (no pun intended) they select not only large (which I am sure have been health screened to minimize the potential risk factors) but also sad stories. It's TV remember.
Yes, sorry to burst your reality bubble but the show is designed to get ratings.
That means viewing audiences who are then targets of the advertisers (who pretty much pay for the show) after the network has bought screening rights. Some of these shows that are successful can be worth up to many millions of dollars so getting you interested is important.
The network is interested in the ratings to sell the advertising so they promote it highly to peak your interest. You have seen the "teasers" designed to be dramatic and gain interest. The producers then look for storylines that will tug at your heart strings and be a little sensational and the its up to the editors to turn that into TV magic under the guidance of the Executive Producer.
With me so far. Good.
Then after the audition when they have selected the two teams of very large overweight people they "may decide to have a twist". Last year the local producers introduced to the Australian show the Aussie trainers (Shannon and Michelle) and had the trainers from the U.S. (Bob and Gillian) for the start and end of the series.
In the U.S. this year (screening now) they have re-introduced Gillian Michaels as a third trainer of another team. She had been replaced in the last U.S. series by Kim Lyons and they are both on the show there this year with Bob. I guess to see who has the best training methods ??
So who else is involved in the show ?
There will be our Show Host (possibly to create empathy with viewing audience it's normally a female who has achieved some level of weight loss success herself).
There will be Producers who are there to oversee each Day and "prompt situations".
There will be Camera crew and Sound Persons to record everything.
There will be a Medical Doctor (either on location or on call after the initial health checks).
There will be a Nutritionist (who will be able to advise which foods to eat - could be supplied by one of the show's food sponsors, who may then teach healthful eating habits using that companies products).
There may be a Psychologist (either on location or on call after the initial screening) possibly to see that they dont have any tendencies that could cause harm to others in the "house".
Then we have our Fitness Professionals (Trainers) the team leaders.
It is their job to be the first point of contact before the other specialists (non production) who act as the team support leader for our contestants.
So why does this show work ?
The massive weight transformations that seem inspirational are one key.
The storylines that reflect that "it could be us on there" (that is why they audition because we already know that obesity is out of control) is another.
The problem is in the news every other day - YES obesity is out of control worldwide !!
Is this form of weight loss safe ?
Did you read how many health professionals are involved in the show. There is always a lot of conjecture about the safety of the show's contestants by "experts who appear in the media with their own point of view and agenda"; this also sells magazines and gets you to watch tabloid television. But by the end of show everyone realizes that these people have had their lives saved - from their it is a choice option for them hopefully from the lessons they have learned.
Sure some people may put the weight back on but some don't. I had the pleasure of meeting Adro (Winner from Season 1 in Australia) who had not only realized that he wanted to remain healthy for his young family and he has since gone on to become a Personal Trainer and help others. That is a success story !!
Why doesn't the show work for everyone ?
Again, let us look at who is likely selected for the show.
Mostly they seem to be people who are living an unhealthy life with little or most likely doing no activity whatsoever. They are eating very poorly (from a Nutrient level) and consuming massive amounts of calories. Some have health issues or stressful busy lives - who doesn't ?
Now let's take them out of that environment and put them in a "controlled experiment atmosphere like a large house compound" where ALL their other life stresses are not only removed but they are constantly being re-educated about their errors with a high level of activity that is unlikely to be sustained once they are eliminated or the show is over.
If they fail it doesn't matter as you probably won't see them until they get a sponsorship contract with a large multi-million dollar corporate weight loss company and appear to tell you their woes (again).
The show "dailies" are then edited into a storyline to make you watch, sell advertising, and if the Producers are lucky they may even get a bit of a storyline scandal. This becomes an unexpected bonus as not only does it get you massive amounts of FREE media (from those tabloid shows and magazines) but it starts the public "talking about the show" and watching out of curiousity. You know what I am talking about. Most people slow down at vehicle accident.
It's the human voyeuristic gene in action.
Summary. When the contestants are eliminated or the show is over it will be the lessons that they learnt (and can apply back in their own environment) that will determine if they will really be the "biggest loser". For the majority of us Life is not always about ratings BUT it should be about our personal health.
It's time to win the war against obesity. Start today and get your life in order and live not just a life of quantity but rather a life of quality !!!
Tuesday 9th October 2007 - What are you training for ?
I was working out this morning and the lady next to me on the treadmill stated that she had seen me working out and "I made it look easy, so what I was training for ?" When I replied that I change my routine every 8 weeks she seemed surprized. She had been doing the same workout for many years and was getting frustrated with her lack of results.
This while a very common mistake (for success) is heard all too often and while the answer may seem obvious I wanted to encourage her efforts and consistency while suppling some insider information (trainer tips). I pointed out that while her intent and commitment were admirable her lack of "compass heading" was part of her frustration. We worked out that she was training more than I was and getting (in her eyes) a lesser result.
This brought me to a long held belief that I am writing about in my book. You do not get into your vehicle without having an idea of a destination. This is part of the problem with "fitness". Its an intangible and so most companies from food to fitness to weight loss market "fat loss" and the concept of "losing weight".
Pity that we don't really learn enough about the body and how it works - but help is coming soon.
My current eating regime (The RAINBOW Nutrient Eating Plan) has been developed with some of the world's leading dietetic authorities. While at times on the optimal strategy we don't always agree, I do however listen to their feedback as I respect both their highly credentialled qualifications and experience.
Nutrition Plan - RAINBOW Nutrient Re-Fuelling.
This Plan that I've designed as a PRO-ANTI OXIDANT Nutrient rich program is packed with all the essential elements your body's "human eco-system" requires without being a calorie laden 5 to 6 meal modified bodybuilders eating plan. Most plans are getting people to consume too many calories. This I believe is part of the problem with our society "we eat too much and move too little".
Activity Program - Afterburner Workouts.
My personal training philosophy for the Book has been modified to account for the most valuable resource people have - TIME. For that I have designed the nutrient intake around the three (3) hours of activity required per week. The Afterburner Workouts are circuit based using all the major muscle groups and each 10 exercises of 30 seconds (which makes one time through) then back onto Cardio to challenge the Cardiovascular system then this is repeated twice through. I will explain this in more detail in the coming days.
Bottom line is we ALL need to act now to combat obesity. Dont wait - but Dont Just Do It - Do It Well !!!
This while a very common mistake (for success) is heard all too often and while the answer may seem obvious I wanted to encourage her efforts and consistency while suppling some insider information (trainer tips). I pointed out that while her intent and commitment were admirable her lack of "compass heading" was part of her frustration. We worked out that she was training more than I was and getting (in her eyes) a lesser result.
This brought me to a long held belief that I am writing about in my book. You do not get into your vehicle without having an idea of a destination. This is part of the problem with "fitness". Its an intangible and so most companies from food to fitness to weight loss market "fat loss" and the concept of "losing weight".
Pity that we don't really learn enough about the body and how it works - but help is coming soon.
My current eating regime (The RAINBOW Nutrient Eating Plan) has been developed with some of the world's leading dietetic authorities. While at times on the optimal strategy we don't always agree, I do however listen to their feedback as I respect both their highly credentialled qualifications and experience.
Nutrition Plan - RAINBOW Nutrient Re-Fuelling.
This Plan that I've designed as a PRO-ANTI OXIDANT Nutrient rich program is packed with all the essential elements your body's "human eco-system" requires without being a calorie laden 5 to 6 meal modified bodybuilders eating plan. Most plans are getting people to consume too many calories. This I believe is part of the problem with our society "we eat too much and move too little".
Activity Program - Afterburner Workouts.
My personal training philosophy for the Book has been modified to account for the most valuable resource people have - TIME. For that I have designed the nutrient intake around the three (3) hours of activity required per week. The Afterburner Workouts are circuit based using all the major muscle groups and each 10 exercises of 30 seconds (which makes one time through) then back onto Cardio to challenge the Cardiovascular system then this is repeated twice through. I will explain this in more detail in the coming days.
Bottom line is we ALL need to act now to combat obesity. Dont wait - but Dont Just Do It - Do It Well !!!
Sunday, October 7, 2007
Monday 8th October
My frustration at attempting to ascertain the current Weblog data on my personal website has proven to be more difficult than I had hoped. That being said I will now be focussed on adding the content on here that I have still been writing while unable to post to the site.
Lessons Learned from my “Computer Crash”.
Lesson One - Backing up data.
If I had one dollar for the amount of people (mainly girls) who when I spoke of my “computer crashing” and the subsequent loss of data, asked me hadn't I seen the Sex in the City TV Show episode when Carrie lost all her information ?
When I replied “no”, they then asked “didn’t you have it backed up?”
You know the answer to that.
No, I hadn’t been backing it up. I know – dumb.
TIP – Learn how to back up. I have now purchased a large external hard drive for backing up and I do it at the end of each week. Here is hoping that this doesn’t happen again too soon.
Lesson Two - Passwords and important information.
First let me say that like most people when I updated and then reset my computer three years ago with the latest security protocols and passwords the last thing I had on my mind was being "too clever".
Let me explain. In my house we have a wireless network and when the technician was setting it up he mentioned that we should be very secure so that no one else could “piggyback” and use my allotted download hours. Being very clever and quite smart he said that we should pick a password that wouldn’t be too easy to hack. Well we were so smart that we can’t even remember what it is.
That has been another issue to deal with now that I have a new computer.
At least now I am less stressed as I know that I can’t remember what it is.
TIP – write down your passwords and file them “old school style” in a filing cabinet with your other important personal data such as Passports etc.
Remember to update it if you change them.
Summary.
Computers do play a role in our lives. They are the way that we can connect with friends and family, manage our business affairs and keep track of expenses etc. However they were designed to make our lives easier not harder or add more stress. Would I say the last few weeks have been stressful – yes very. I hope that the lessons that I have outlined will give you some insight into ways to take away some of the stressful moments I went through.
Lessons Learned from my “Computer Crash”.
Lesson One - Backing up data.
If I had one dollar for the amount of people (mainly girls) who when I spoke of my “computer crashing” and the subsequent loss of data, asked me hadn't I seen the Sex in the City TV Show episode when Carrie lost all her information ?
When I replied “no”, they then asked “didn’t you have it backed up?”
You know the answer to that.
No, I hadn’t been backing it up. I know – dumb.
TIP – Learn how to back up. I have now purchased a large external hard drive for backing up and I do it at the end of each week. Here is hoping that this doesn’t happen again too soon.
Lesson Two - Passwords and important information.
First let me say that like most people when I updated and then reset my computer three years ago with the latest security protocols and passwords the last thing I had on my mind was being "too clever".
Let me explain. In my house we have a wireless network and when the technician was setting it up he mentioned that we should be very secure so that no one else could “piggyback” and use my allotted download hours. Being very clever and quite smart he said that we should pick a password that wouldn’t be too easy to hack. Well we were so smart that we can’t even remember what it is.
That has been another issue to deal with now that I have a new computer.
At least now I am less stressed as I know that I can’t remember what it is.
TIP – write down your passwords and file them “old school style” in a filing cabinet with your other important personal data such as Passports etc.
Remember to update it if you change them.
Summary.
Computers do play a role in our lives. They are the way that we can connect with friends and family, manage our business affairs and keep track of expenses etc. However they were designed to make our lives easier not harder or add more stress. Would I say the last few weeks have been stressful – yes very. I hope that the lessons that I have outlined will give you some insight into ways to take away some of the stressful moments I went through.
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