There is no doubt that times are changing and that society is rapidly evolving, not always for the better, but what is, is, so we can't expect to live in the present looking backwards for solutions to our future.
This is something I said in conversation and just stopped. My friend and I were talking about our lives growing up in response to a recent blog about responsibility and the ongoing problem by individuals.
So can problems that haven't plagued us in the past such as childhood obesity and childhood diabetes, really be a template for providing us with solutions to the future and the current obesity crisis we are facing as it continues to escalate.
I think not when we are talking about creating change. Change means doing something different because in the past everyone ate less and moved more. We lived more active lifestyles (mostly) from a young age and we never faced health issues that are current today in children, until we reached a more mature age above 40-45.
Yet our solutions nowadays being thrown forward are to tell children to stop playing on the computer and watching TV which they see their parent's do - "monkey see / monkey do" or we try to engage children in sports. And this is in After School Care because the "experts" see this as a great solution. Did they think to talk to parents? Because friends of mine that have children already are time poor and complain about losing their "homework time".
Also why you would pay ex-sports stars to manage this fiasco is beyond me. I think at last count they had spent well over $100 million dollars of tax payer funded money. I'm not out to make enemies but also I'm not here to make friends. I am here to start not only debate but practical solutions.
You want an integrated plan? Why not try to engage the people that are involved in getting people healthy everyday - the fitness industry - who could have facilitated activity programs either at lunchtimes or as a substitute for P.E. classes that have mysteriously disappeared for school timetables.
Having now seen many of the physical education programs disappearing around Australia and also overseas during my time in researching childhood obesity for the Body Mechanics project I was really impressed by one program that has stepped up to fill this void (check out www.blearth.org)
Now BLUEARTH is a program that is NOT government funded but should be. Rather it is one man's passion to create change in the overall health of Australian children. The program has a dedicated team of quality educational and experienced individuals who all work full-time, again fully funded by one man, and they have created a "best of breed" physical activity program as selected by the Nations of the Commonwealth.
It is the only program that I have seen that trains and educates the primary school teachers to be able to facilitate the program after they leave, which means that it is self fulfilling in it's goal to move in, educate, and move on thus limiting any ongoing cost. The business model involves degree qualified human movements people who are trained by the Institute, to be able to educate and facilitate the program. Again at the cost to the organisation.
Knowing that it has been in operation since 2000 and the government is still yet to fully get behind this program is a crime. Now I am not affiliated with the Bluearth Institute but have seen first hand the implementation and the effect. They continue to do research, they get testimonials, they change lives.
There is a saying that “if you continue to do what you have always done, then you will continue to get, what you have always got”.
I think that this rationale applies to the current strategy for dealing with the health crisis in preventable diseases that is facing us now, and what lies ahead.
So far there has been a lot of money (and continues to be) spent on "research" to find out how bad the obesity problem is, and even to justify if the problem actually exists. While I fully support using research to find and validate practical solutions and answers to disease related issues, I truly think that the government (of any country) should stop spending money to appear to be "doing something".
Bottom line. There is a problem. The problem is getting worse. Let’s start doing something positive to change it.
It is almost like the government’s want to be seen to do something publicly, so they invest in a known institution which spends ALL the money (otherwise they won’t get any more “grants”), and don’t actually work to provide on the ground solutions but will always have lots of accredited validation for their findings and not actually recommend “doing anything”.
Here is a suggestion - next time you hold a Childhood Obesity Summit try to "think outside of the box" and involve people who "work to create change" on a regular basis instead of the "usual suspects" who show up and agree with previous policies to maintain their good relations with the authorities who approve their "grants" and continue to lead us blindly down the wrong path.
Wake up - this will cost you a lot more taxpayer dollars if YOU don't.
Wednesday, April 30, 2008
Sunday, April 27, 2008
Sunday 27th April 2008 - Are you wearing your "nutrition seatbelt" ??
I was having a conversation with a friend yesterday about how important it is to actually get the "health message" through and try to make it effective.
We both arrived at the conclusion that less and less people are actually taking notice due to the worldwide obesity problems getting worse. We also noted how many people we both know who are suffering from preventable diseases like obesity, diabetes and cancer.
During the few moments of clarity and "global solutions" (*smiles) that we came up with, I recall thinking how there are so many alarmist messages being given, yet no one seems to think it will happen to them. So this makes it irrelevant.
This made me a little sad.
Now those that have read my blog from the beginning will know that my father passed away over 15 years ago from an obesity related heart attack. Now my mission is to get through the clutter to resonate with YOU about personal responsibility.
So I did some research trying to come up with a way for YOU to say "wow" and get you motivated to change your life. So I found this comparison of deaths from obesity against death from road accidents quite interesting.
From the Australian Government ATSB website - Traffic)
In 2006, there were 1,601 persons killed in 1,456 road crashes.
(From the Australian Bureau of Statistics for 2006)
Endocrine, nutritional and metabolic diseases (E00-E90) in 2006 accounted for 5,138 registered deaths.
Yet for the lesser total we have road laws and rules, not too mention the rigorous levels of education we apply for road safety to lower this terrible statistic. Yet no one seems to think it worth noting that MORE people die from a preventable disease than the road statistic.
Is it the horror of seeing someone killed in a traffic accident covered by the media that causes such visceral responses and demands for action from the public and government.
I guess that obesity deaths are normally when people are alone or in a hospital where there is no public viewing of their passing. Possibly if someone, or better yet a group of people "exploded" in a public place it might cause outrage at this alarming statistic !!
Now I am not trying to be funny here as this problem is a real and present threat to our future and the future of our children.
But wait there is more.
In Australia with a population of a little over 20.5 million people and with the growing number of overweight / obese reaching epidemic proportions we need to act with responsibility to create change again much like saving the planet.
Around seven million Australians are now overweight or obese. Estimates taken in the year 2000 suggest that, while more men are overweight than women (67 per cent compared to 52 per cent), obesity is more common among women (22 per cent) than men (18 per cent).
The rates of overweight and obesity are rapidly increasing and it is estimated that, at the current rate of increase, about 75 per cent of the Australian population will be overweight or obese by 2020.
At the current rate, it is predicted that 65 per cent of young Australians will be overweight or obese by 2020.
Yes this definitely is the lucky country.
Now if this doesn't yet resonate with you then how about this - Obesity costs Australian taxpayers an estimated $1.5 billion every year in direct health costs, not accounting for Diabetes and Cancer either.
So how can we change this ?
Well it will take YOU doing something for yourself and stop blaming TV advertising, and stop blaming fast food sellers, Hotels and bars for being open late, media companies for producing entertainment because NOT ONE of them is responsible for YOU putting that unhealthy food into your body. NOT ONE of them is responsible for YOU spending more time being inactive than being active.
This is a WAKE UP CALL that needs to ring loud and clear with YOU.
Before you strap yourself into your body each day - THINK - Have I put on my nutritional seatbelt ? If the answer is NO, then do it, If the answer is YES, then start moving.
We both arrived at the conclusion that less and less people are actually taking notice due to the worldwide obesity problems getting worse. We also noted how many people we both know who are suffering from preventable diseases like obesity, diabetes and cancer.
During the few moments of clarity and "global solutions" (*smiles) that we came up with, I recall thinking how there are so many alarmist messages being given, yet no one seems to think it will happen to them. So this makes it irrelevant.
This made me a little sad.
Now those that have read my blog from the beginning will know that my father passed away over 15 years ago from an obesity related heart attack. Now my mission is to get through the clutter to resonate with YOU about personal responsibility.
So I did some research trying to come up with a way for YOU to say "wow" and get you motivated to change your life. So I found this comparison of deaths from obesity against death from road accidents quite interesting.
From the Australian Government ATSB website - Traffic)
In 2006, there were 1,601 persons killed in 1,456 road crashes.
(From the Australian Bureau of Statistics for 2006)
Endocrine, nutritional and metabolic diseases (E00-E90) in 2006 accounted for 5,138 registered deaths.
Yet for the lesser total we have road laws and rules, not too mention the rigorous levels of education we apply for road safety to lower this terrible statistic. Yet no one seems to think it worth noting that MORE people die from a preventable disease than the road statistic.
Is it the horror of seeing someone killed in a traffic accident covered by the media that causes such visceral responses and demands for action from the public and government.
I guess that obesity deaths are normally when people are alone or in a hospital where there is no public viewing of their passing. Possibly if someone, or better yet a group of people "exploded" in a public place it might cause outrage at this alarming statistic !!
Now I am not trying to be funny here as this problem is a real and present threat to our future and the future of our children.
But wait there is more.
In Australia with a population of a little over 20.5 million people and with the growing number of overweight / obese reaching epidemic proportions we need to act with responsibility to create change again much like saving the planet.
Around seven million Australians are now overweight or obese. Estimates taken in the year 2000 suggest that, while more men are overweight than women (67 per cent compared to 52 per cent), obesity is more common among women (22 per cent) than men (18 per cent).
The rates of overweight and obesity are rapidly increasing and it is estimated that, at the current rate of increase, about 75 per cent of the Australian population will be overweight or obese by 2020.
At the current rate, it is predicted that 65 per cent of young Australians will be overweight or obese by 2020.
Yes this definitely is the lucky country.
Now if this doesn't yet resonate with you then how about this - Obesity costs Australian taxpayers an estimated $1.5 billion every year in direct health costs, not accounting for Diabetes and Cancer either.
So how can we change this ?
Well it will take YOU doing something for yourself and stop blaming TV advertising, and stop blaming fast food sellers, Hotels and bars for being open late, media companies for producing entertainment because NOT ONE of them is responsible for YOU putting that unhealthy food into your body. NOT ONE of them is responsible for YOU spending more time being inactive than being active.
This is a WAKE UP CALL that needs to ring loud and clear with YOU.
Before you strap yourself into your body each day - THINK - Have I put on my nutritional seatbelt ? If the answer is NO, then do it, If the answer is YES, then start moving.
Thursday, April 24, 2008
Thursday 24th April 2008 - Find YOUR connection
I was reading through the latest batch of fitness magazines that arrived this week and nearly all of them were pushing a definite emphasis that we should try or be able to link mind to body or head to heart.
Part of this comes from a more "universal love" angle and us needing to care more about both the planet and ourselves. Sounds like the Human ECO System message is gaining momentum.
But with so much media coverage on the problems we face and not a day going by that we aren't seeing some form of disease awareness in the news, I believe most people are now switching off when they hear the words "obesity, cancer, diabetes" or any of the other health conditions that are becoming part of everyday life for so many.
If you have read any of my blogs you will note that I try to find a "crack in your armour or shield of indifference" to get through your defences about hearing these messages.
Why this is necessary is due to the amount of people who are now suffering from them and that they have become the majority. The population of the world is becoming unhealthy and it is not unusual for friends to have friends who have one or more of these health conditions.
I firmly believe that this is due to our LACK of relationship to our bodies. The missing mind to body link or your thoughts about yourself. Because we are just a series of human cells all joined together that define who we are.
Think how often you actually take note of YOUR condition. For a lot of people this happens when they have just left the shower and are preparing to get dressed for the day. How that appearance is perceived often sets us up for a "good or bad emotional day".
If the "view" isn't appealing to the beholder all too often it will trigger a habit or indifference or dislike. This "pattern" then blunts our self esteem for the way we feel about ourselves.
Now I have trained both men and women for the last 20 years and this is nothing new. It is also not gender specific although women do seem to care more about how they look and appear to others although in society this is changing with the metrosexual mentality.
This is why I have started to push long and hard for the total picture about health. All too often the argument about nutrition is about carbohydrates, protein and fats. While these are part of your body's requirements it fails to address and include the necessary elements of vitamins, minerals, anti-oxidants, phyto-nutrients. The total picture and role of these essential elements becomes clearer when you actually drill down into the way the body actually combats disease.
Go back to my blog about the human cell from a few posts ago and see what I mean.
Unless you find YOUR connection you will be consistently riding the diet rollercoaster and failing to achieve your personal goals as I can assure that next week their will be another book advising you of THE LATEST AND GREATEST BREAKTHROUGH of which ratio of carbs/protein/fats you should be eating and with the marketing hype placed on it and TV coverage many will buy into this plan.
Save your money and again look at what YOUR body actually needs to deal with the daily health conditions of stress, pollution, obesity. These are mostly dealt with at the cellular level which by the way is less about your "mirror image" and a lot more about your life and future. It also means that the healthier you are on the inside the healthier you are on the outside. Get ECO Clean and get ECO Lean !
It's YOUR body and it's YOUR life - YOU choose but take personal responsibility !
Part of this comes from a more "universal love" angle and us needing to care more about both the planet and ourselves. Sounds like the Human ECO System message is gaining momentum.
But with so much media coverage on the problems we face and not a day going by that we aren't seeing some form of disease awareness in the news, I believe most people are now switching off when they hear the words "obesity, cancer, diabetes" or any of the other health conditions that are becoming part of everyday life for so many.
If you have read any of my blogs you will note that I try to find a "crack in your armour or shield of indifference" to get through your defences about hearing these messages.
Why this is necessary is due to the amount of people who are now suffering from them and that they have become the majority. The population of the world is becoming unhealthy and it is not unusual for friends to have friends who have one or more of these health conditions.
I firmly believe that this is due to our LACK of relationship to our bodies. The missing mind to body link or your thoughts about yourself. Because we are just a series of human cells all joined together that define who we are.
Think how often you actually take note of YOUR condition. For a lot of people this happens when they have just left the shower and are preparing to get dressed for the day. How that appearance is perceived often sets us up for a "good or bad emotional day".
If the "view" isn't appealing to the beholder all too often it will trigger a habit or indifference or dislike. This "pattern" then blunts our self esteem for the way we feel about ourselves.
Now I have trained both men and women for the last 20 years and this is nothing new. It is also not gender specific although women do seem to care more about how they look and appear to others although in society this is changing with the metrosexual mentality.
This is why I have started to push long and hard for the total picture about health. All too often the argument about nutrition is about carbohydrates, protein and fats. While these are part of your body's requirements it fails to address and include the necessary elements of vitamins, minerals, anti-oxidants, phyto-nutrients. The total picture and role of these essential elements becomes clearer when you actually drill down into the way the body actually combats disease.
Go back to my blog about the human cell from a few posts ago and see what I mean.
Unless you find YOUR connection you will be consistently riding the diet rollercoaster and failing to achieve your personal goals as I can assure that next week their will be another book advising you of THE LATEST AND GREATEST BREAKTHROUGH of which ratio of carbs/protein/fats you should be eating and with the marketing hype placed on it and TV coverage many will buy into this plan.
Save your money and again look at what YOUR body actually needs to deal with the daily health conditions of stress, pollution, obesity. These are mostly dealt with at the cellular level which by the way is less about your "mirror image" and a lot more about your life and future. It also means that the healthier you are on the inside the healthier you are on the outside. Get ECO Clean and get ECO Lean !
It's YOUR body and it's YOUR life - YOU choose but take personal responsibility !
Wednesday, April 23, 2008
Wednesday 23rd April - Being ECO Clean will make you ECO Lean
The title is the way I want to live my life. It's a choice that has become my daily mission with the Human ECO System.
To assess it's effectiveness, I have been constantly monitoring my energy levels with the way that I have been eating and working out, as I believe it will promote not only long term health benefits but also get my body into the shape most people aspire to.
And it has.
I am healthy and lean.
Now as life is a daily changing scenario of events that are dictated by our reproduction of cellular genesis through quality nutrition, it also provides us the maximum amount of cellular energy for the goals that I have decided I want to achieve.
These include a full work life as well as a productive personal life.
Now the two of them don't often work side by side as we always find that when LIFE gets in the way, the first exclusion from our daily activities is the time consuming project of working out.
This also provides us the "acceptable excuse factor" when we find the week has slipped by and we haven't maintained our activity levels but we can say "I got really busy at work". Everyone will accept this because most of them are in the same scenario.
Now by ensuring that I use the knowledge and goals supplied by learning about the Rainbow Nutrient Refuelling method I am constantly applying this to my eating habits. There is no greater truth to the statement of "you are what you eat" when you realize that quality intake of nutrients results in you feeling great and getting healthier with no added effort.
I also choose to utilize the additional benefit of The Afterburner Workouts whenever I need a "booster charge" for my gym or outdoor sessions. I also still like to do Spin classes and with a sound overall plan can achieve both internal and external benefits.
On the inside I am ECO Clean and on the outside I am ECO Lean !!!
All the knowledge you need is supplied here in my posts or send me an email and I will be happy to "adjust your lifestyle compass back to true north".
Are you ready to get your Human E.C.O. System back into shape and Eco-friendly ?
To assess it's effectiveness, I have been constantly monitoring my energy levels with the way that I have been eating and working out, as I believe it will promote not only long term health benefits but also get my body into the shape most people aspire to.
And it has.
I am healthy and lean.
Now as life is a daily changing scenario of events that are dictated by our reproduction of cellular genesis through quality nutrition, it also provides us the maximum amount of cellular energy for the goals that I have decided I want to achieve.
These include a full work life as well as a productive personal life.
Now the two of them don't often work side by side as we always find that when LIFE gets in the way, the first exclusion from our daily activities is the time consuming project of working out.
This also provides us the "acceptable excuse factor" when we find the week has slipped by and we haven't maintained our activity levels but we can say "I got really busy at work". Everyone will accept this because most of them are in the same scenario.
Now by ensuring that I use the knowledge and goals supplied by learning about the Rainbow Nutrient Refuelling method I am constantly applying this to my eating habits. There is no greater truth to the statement of "you are what you eat" when you realize that quality intake of nutrients results in you feeling great and getting healthier with no added effort.
I also choose to utilize the additional benefit of The Afterburner Workouts whenever I need a "booster charge" for my gym or outdoor sessions. I also still like to do Spin classes and with a sound overall plan can achieve both internal and external benefits.
On the inside I am ECO Clean and on the outside I am ECO Lean !!!
All the knowledge you need is supplied here in my posts or send me an email and I will be happy to "adjust your lifestyle compass back to true north".
Are you ready to get your Human E.C.O. System back into shape and Eco-friendly ?
Sunday, April 20, 2008
Sunday 20th April 2008 - What makes an EXPERT ???
I attended the Australian national fitness convention at the weekend and was amazed at the amount of people who were clambering to get supplements at reduced prices. The signs were screaming FAT LOSS FAT LOSS FAT LOSS ....
Of course I couldn't help myself as I walked among the rows of products to check out their nutrient profiles and of course I overheard some of the claims (insert myth-information) being made for the "un-knowing" people enthusiastic about not being fat by those that quite possibly may have had some "chemical assistance".
Don't get me wrong. I am the first one to scream "it's your body - it's your life" but don't tell some young kid that you took this protein powder and it made you huge ... please .... be honest with them if not yourself.
Now we (the fitness and health industries) often preach to consumers about wanting to be healthy and that should be your goal but in all reality most people just care about not being fat. It's a true and sad fact of society that our physical appearance is often directly related to how people perceive us. If you are in great physical shape most people assume that you are in good health. Now this isn't always the case.
Most elite level athletes are suffering from over-training syndrome. It is likely that this is applicable for nearly ALL the professional athletes today. More often then not they are training intensely five to six days a week with a competition day to round them off. Subsequently there is little chance for recovery and this has come about due to the demands of the dollars that are required to pay for large salaries and business costs. This plays a direct role in their immune systems being overworked and as a result illness happens.
So with so many fat loss opportunities how can society still be getting fat ?
If there is so much information available online, weight loss books and workout DVD's, TV shows like the Biggest Loser, personal fitness trainers on every corner, fitness centres opening (and closing), weight loss clinics, fat loss products on every shelf, then how is it possible that we as a world are continuing to get fat ??
Add to that, that there are more diet plans appearing in the media every week.
Now one concern that I have is that many of these NEW plans are coming from "recovering or reformed" overweight people which really doesn't make them an expert on nutritional and physical programming. I think it's great that they have changed their habits and saved their own lives BUT their limited experience (which is normally 12-16 weeks of public adulation) doesn't convert to practical experience of dealing with the many health issues that face society today.
Now I have never been overweight. It is my choice not to be. I constantly develop and evolve the eating regimes and activity plans that I recommend through not only my own personal research, I also have a highly qualified "bank of peers" who I always try to confer with on these subjects. I also attend nearly every conference all over the world that I can, and read the latest information (both good and bad) as I can't make an informed evaluation if all my input comes from one source.
Then I try to make the "translation" to allow others to understand the often complex information that is available. That is my ability that I constantly try to improve. If my goal is to always strive to be a better "translator" I should also try to live my own program. I have lived the Human ECO System way of life and have been able to better understand how my body works to get healthier.
When spreading this knowledge it is sometimes lost to the public in the media jungle as it isn't supported by a six pack weilding guy with a tight butt and big breasted girl telling you that six minutes a day is all you need or pop this pill and your life will be improved as you lose fat in your sleep. Sadly that sells to the public.
Back to the programming appearing in book stores and also in morning Television info-mercials. Now while I support the results that these NEW healthy individuals achieve I am against them capitalizing on the years of expertize from "THEIR trainers" that have had to learn how to teach others which allows the overweight of society to regain their pride, health, self esteem and personal knowledge.
The fitness industry is considered by many to be a part-time job BUT not by those that constantly strive to do their best and fuelled with passion for changing societies poor health by helping others.
Who is your expert ??
Of course I couldn't help myself as I walked among the rows of products to check out their nutrient profiles and of course I overheard some of the claims (insert myth-information) being made for the "un-knowing" people enthusiastic about not being fat by those that quite possibly may have had some "chemical assistance".
Don't get me wrong. I am the first one to scream "it's your body - it's your life" but don't tell some young kid that you took this protein powder and it made you huge ... please .... be honest with them if not yourself.
Now we (the fitness and health industries) often preach to consumers about wanting to be healthy and that should be your goal but in all reality most people just care about not being fat. It's a true and sad fact of society that our physical appearance is often directly related to how people perceive us. If you are in great physical shape most people assume that you are in good health. Now this isn't always the case.
Most elite level athletes are suffering from over-training syndrome. It is likely that this is applicable for nearly ALL the professional athletes today. More often then not they are training intensely five to six days a week with a competition day to round them off. Subsequently there is little chance for recovery and this has come about due to the demands of the dollars that are required to pay for large salaries and business costs. This plays a direct role in their immune systems being overworked and as a result illness happens.
So with so many fat loss opportunities how can society still be getting fat ?
If there is so much information available online, weight loss books and workout DVD's, TV shows like the Biggest Loser, personal fitness trainers on every corner, fitness centres opening (and closing), weight loss clinics, fat loss products on every shelf, then how is it possible that we as a world are continuing to get fat ??
Add to that, that there are more diet plans appearing in the media every week.
Now one concern that I have is that many of these NEW plans are coming from "recovering or reformed" overweight people which really doesn't make them an expert on nutritional and physical programming. I think it's great that they have changed their habits and saved their own lives BUT their limited experience (which is normally 12-16 weeks of public adulation) doesn't convert to practical experience of dealing with the many health issues that face society today.
Now I have never been overweight. It is my choice not to be. I constantly develop and evolve the eating regimes and activity plans that I recommend through not only my own personal research, I also have a highly qualified "bank of peers" who I always try to confer with on these subjects. I also attend nearly every conference all over the world that I can, and read the latest information (both good and bad) as I can't make an informed evaluation if all my input comes from one source.
Then I try to make the "translation" to allow others to understand the often complex information that is available. That is my ability that I constantly try to improve. If my goal is to always strive to be a better "translator" I should also try to live my own program. I have lived the Human ECO System way of life and have been able to better understand how my body works to get healthier.
When spreading this knowledge it is sometimes lost to the public in the media jungle as it isn't supported by a six pack weilding guy with a tight butt and big breasted girl telling you that six minutes a day is all you need or pop this pill and your life will be improved as you lose fat in your sleep. Sadly that sells to the public.
Back to the programming appearing in book stores and also in morning Television info-mercials. Now while I support the results that these NEW healthy individuals achieve I am against them capitalizing on the years of expertize from "THEIR trainers" that have had to learn how to teach others which allows the overweight of society to regain their pride, health, self esteem and personal knowledge.
The fitness industry is considered by many to be a part-time job BUT not by those that constantly strive to do their best and fuelled with passion for changing societies poor health by helping others.
Who is your expert ??
Friday, April 18, 2008
Friday 18th April 2008 - Friends in HIGH Places
Thank you for all the fantastic emailed comments and text messages that I have been receiving for the last few posts about the Human E.C.O. System and there is more coming.
Now today I want to acknowledge a few exceptional talents who are rising above the clouds and continuing to inspire me to do great things and ALL are members of the BODY MECHANICS ADVISORY BOARD which is a childhood obesity initiative with my company Big Red Frog.
These people are truly GLOBAL HEALTH WARRIORS !!!
First off I owe my friend and nutritional expert Felicia Stoler a huge apology for not having updated her professional accreditation on the document I posted on here.
Felicia Stoler has now successfully completed her 4.5 yrs of study (she tells me to insert research and clinical torture) and is now : Felicia Stoler, DCN, MS, RD
She not only completed this awesome feat but she is also the Host of the TV Show "Honey We're Killing The Kids" for Series 2 in the U.S. on the TLC network.
Great to have Dr Stoler as part of my team for the Body Mechanics Advisory Board.
AND
The latest very exciting news from the TV world is that Dr Mehmet Oz, another member of my Body Mechanics Advisory Board is soon to get his own daytime talk TV show.
One of the most powerful and successful people in the media today, Oprah Winfrey made the announcement that Dr Oz will be on air in 2009 which is fantastic.
Anyone who has met this man knows it is not only deserved but he will do an incredible job getting the latest health information to the worldwide masses.
Also he is the founder of the charity HEALTHCORPS which works to combat teen obesity is going from strength to strength.
That is the charity that inspired me to ride for a total of 24 consecutive hours in January to assist the raising of funds.
BUT WAIT THERE IS MORE
The Robert Wood Johnson Foundation has committed $8.25 Million to a Research Program to investigate design strategies and benefits of Interactive Games to improve health and health care.
The launch of Health Games Research, a new national program to support research to enhance the quality and effectiveness of interactive games used to improve health.
Health Games Research will be located at the University of California, Santa Barbara and directed by Debra Lieberman, Ph.D., communication researcher in the university’s Institute for Social, Behavioral, and Economic Research.
Yes, Deb is another member of the Body Mechanics Advisory Board and has been a fantastic leader in this type of research and development of "fun and educational medical interventions".
Research has shown that games can help increase players’ physical activity levels, reinforce anti-smoking attitudes or improve young cancer patients’ adherence to their treatment plans.
Having developed, produced and directed the creation and making of an interactive DVD game to educate and entertain children (and their families) about obesity, diabetes, hypertension and coronary heart disease I am very excited about this.
Now today I want to acknowledge a few exceptional talents who are rising above the clouds and continuing to inspire me to do great things and ALL are members of the BODY MECHANICS ADVISORY BOARD which is a childhood obesity initiative with my company Big Red Frog.
These people are truly GLOBAL HEALTH WARRIORS !!!
First off I owe my friend and nutritional expert Felicia Stoler a huge apology for not having updated her professional accreditation on the document I posted on here.
Felicia Stoler has now successfully completed her 4.5 yrs of study (she tells me to insert research and clinical torture) and is now : Felicia Stoler, DCN, MS, RD
She not only completed this awesome feat but she is also the Host of the TV Show "Honey We're Killing The Kids" for Series 2 in the U.S. on the TLC network.
Great to have Dr Stoler as part of my team for the Body Mechanics Advisory Board.
AND
The latest very exciting news from the TV world is that Dr Mehmet Oz, another member of my Body Mechanics Advisory Board is soon to get his own daytime talk TV show.
One of the most powerful and successful people in the media today, Oprah Winfrey made the announcement that Dr Oz will be on air in 2009 which is fantastic.
Anyone who has met this man knows it is not only deserved but he will do an incredible job getting the latest health information to the worldwide masses.
Also he is the founder of the charity HEALTHCORPS which works to combat teen obesity is going from strength to strength.
That is the charity that inspired me to ride for a total of 24 consecutive hours in January to assist the raising of funds.
BUT WAIT THERE IS MORE
The Robert Wood Johnson Foundation has committed $8.25 Million to a Research Program to investigate design strategies and benefits of Interactive Games to improve health and health care.
The launch of Health Games Research, a new national program to support research to enhance the quality and effectiveness of interactive games used to improve health.
Health Games Research will be located at the University of California, Santa Barbara and directed by Debra Lieberman, Ph.D., communication researcher in the university’s Institute for Social, Behavioral, and Economic Research.
Yes, Deb is another member of the Body Mechanics Advisory Board and has been a fantastic leader in this type of research and development of "fun and educational medical interventions".
Research has shown that games can help increase players’ physical activity levels, reinforce anti-smoking attitudes or improve young cancer patients’ adherence to their treatment plans.
Having developed, produced and directed the creation and making of an interactive DVD game to educate and entertain children (and their families) about obesity, diabetes, hypertension and coronary heart disease I am very excited about this.
Wednesday, April 16, 2008
Wednesday 16th April - Afterburner Workouts - Part B of the Human ECO System
The Afterburner Workout .....!!
Total Body – Cardio + Lean Muscle Conditioning
This plan focuses on burning calories during sessions but more importantly after you have worked out. With most workouts there is a goal to see how many calories you actually use while in the gym doing it. Some people monitor this approximately by the machine giving you feedback based upon your intensity (speed / elevation / difficulty). Here is the problem.
Most people using this method for fat loss or to balance their intake of calories (food consumption) are destined to get frustrated leading to failure. For your goal to succeed there are other factors involved with energy storage vs energy usage, so it is not only the “number of calories that you burn that factor into the workout equation”.
Again let's try to build some understanding into your knowledge.
I had a Military background and was always fascinated to see a jet fighter plane “hit afterburners” causing the immediate effect of massive amounts of “fuel being burned” and the impact of putting the plane into warp-speed. That is the impact that we want to have and maintain with these afterburner workouts.
What is this system going to be deliver ?
Fat Loss Results. Body Shape Change. Improved Health Profile. All of these !
I’ve designed this workout to enhance the Rainbow Nutrient eating regime integrated into the Human E.C.O. System 56 Day Plan. This combination of total body cardio and lean muscle conditioning is designed to maximize the effects of calorie use by increasing the intensity of your workouts. Our goal is to influence the calorie burning effect after you workout (think of our jet plane).
The two elements combine these workouts PLUS a nutrient loaded eating plan that is focussed on Anti Oxidant protection which will have a definite health benefit against "preventable" diseases.
This Workout Plan means you only have to commit to being active 3 times per week for an hour.
It is up to YOU to decide which works for you because it is your life. You can choose to do it in 3 x 1 hour blocks or 6 x 30 minutes blocks. (You can add to this effort and help the environment by walking to and from the Gym / Health Club)
60 Minute Overview
Activity Intensity Level Notes
10 mins Cardio Warm-up Easy to Med This is based upon YOUR level of fitness
12 mins Afterburner Circuit Med 30 seconds per exercise (max reps)
15 mins Cardio Conditioning Med to Hard This is where you increase your intensity
12 mins Afterburner Circuit Med 25 seconds per exercise (max reps)
10 mins Cardio Warm-down Med Last 5 mins back to Easy
** The Afterburner Circuit is designed to be challenging and will be based upon your own fitness level.
You will decide how hard YOU work each time. Do each one of the 10 exercises then go onto the next one with the goal to achieve as many reps each time as you can. Don’t try to count reps as your muscle doesn’t remember so we only care about you achieving the maximum effort each time. Your 25 secs on the first set and your 20 secs on the second set include your rest time and getting ready for the next exercise. If you need to do less reps for rest that is fine, I always need to take rests during the second set. As your fitness increases you will need less rest.
30 Minute Overview
Activity Intensity Level Notes
5 mins Cardio Warm-up Easy to Med This is based upon YOUR level of fitness
12 mins Afterburner Circuit Med to Hard 30 seconds per exercise (max reps)
8 mins Cardio Conditioning Med to Hard This is where you increase your intensity
3 mins Afterburner Circuit Med 30 seconds per exercise - Once through only
2 mins Cardio Warm-down Easy Focus on bringing your heart rate down
** The Afterburner Circuit is designed to be challenging and will be based upon your own fitness level. You will decide how hard YOU work each time.
I have also included a workout using a low cost form of resistance equipment.
Warrior Band Workout
Warm up for 5 minutes – You can do any activity that involves moving to increase your heart rate and is designed to warm up the major muscle groups.
NOTE – I am always asked should we do stretches before we workout. If you have time you can but I would prefer that you did them at the end of the workout when the benefit will be greater.
Exercises are done in a Circuit Format to maximise both time and effort with a combination of Upper and Lower Body Exercises. This means that when you do the exercises we do them in order by following the numbers all the way though to the end before doing a second round. You are going to be using the "Tubing” as our Resistance with our goal to maintain the “tubing tension” at all times.
1. Squats (Thighs) – Grab the handles and place the band under your feet. Stand upright with your feet at shoulder width and adjust the tension. (Depending on the length and strength of the tubing you may have to have the handles resting on your shoulders). Slowly bend your knees until your thighs are parallel with the floor and slowly return to starting point. Repeat for 12 reps.
2. Single Leg Lunges (Thighs and Butt) – Stand with feet at shoulder width, take a step forward to a LONG lunge position. Grab the handles and place the band under your front foot and adjust the tension (Place your hands at shoulders). Slowly bend your back knee toward the ground stopping just short of touching the floor. Slowly return to starting point. Repeat for 12 reps then do the other leg.
3. Upwards Press (Shoulders) – Sit on a chair or bench. Place the tubing band under feet. Ensure your feet remain flat with knees are at hip width. Hold onto handles and bring hands to shoulder height. Adjust the tension. Imagine you are pushing a straight upwards and bring your elbows towards one another. Slowly lower until hands are back at the start position. Repeat for 10 reps.
4. Side Lateral Raises (Shoulders) – Standing upright with feet at shoulder width. Grab the handles and place the band under both feet with your hands by your side and adjust the tension. Taking your arms outwards by raising hands to shoulder height, PAUSE for a second, then slowly lower to starting position. Repeat for 10-12 reps. NOTE – to make this exercise easier or if you have shoulder issues you can bend your elbows.
4A. Upright Rows (Shoulders) – Standing upright with feet at shoulder width. Grab the handles and place the band under both feet with your hands by your side and adjust the tension. Taking your elbows upwards by raising hands to shoulder height, PAUSE for a second, slowly lower to starting position. Repeat for 10-12 reps. NOTE – focus on keeping hands close to body.
5. Seated Rows (Back) – Sit on floor with legs straight out in front. Grab handles and place band under your feet. Sit upright with your hands in front, adjust tension on tubing and with elbows tucked in, pull the handles backwards until hands come level with your waist. Slowly lower back to start position. Repeat for 12 reps. NOTE – point toes to make sure the band doesn’t flick back towards the body.
6. Lying Press (Chest) – Sit upright then place tubing behind your body at chest height. Lay on floor. Make sure the band is under the body near your armpits. Grab the handles and ensure your elbows are out to the side (imagine your have a straight bar or broom handle pushing upwards). Straighten arms and push handles upwards to bring hands to touch. Slowly lower until elbows touch the ground. Repeat for 12 reps.
7. Bicep Curls – Stand upright with tubing band under feet. Adjust tension with hands by your sides. Bend arms and bring hands to shoulder height then slowly lower back to the starting position. Repeat for 12 reps.
8. Tricep Kickbacks – Holding onto the handles place the tubing band under your feet and adjust the tension. Lean slightly forward and pull your elbows backwards. From this position you slowly straighten both your arms backwards. Slowly bend your arms while keeping your upper arm still. Repeat for 10 reps.
9. Abdominals – Lie on the floor and bend your knees. Either place hands behind your head or at temples and keep elbows out wide. Imagine you have an orange under your chin and you don’t want to squash it. Bring shoulders off the ground (to collapse stomach like an accordion). Repeat for 10 SLOW reps.
10. Lower Back – Lie on your stomach with straight legs and place your hands out in front. Slowly raise alternate leg and arm upwards a few inches then slowly lower back to start. Repeat alternate sides for 10 reps.
NOTE – Do not do this exercise if you have any lower back issues.
AFTERBURNER CIRCUIT WORKOUT – USING THE BAND
Activity Beginner Med - Adv
Jump Rope (with or without Rope) or do Star Jumps 50 Reps 70-100 Reps
Shuttle Run 10 Reps Easy 10 Reps Fast
Standing Squats 10 Reps 20 Reps
Standing Lunges 10 Reps 15 Reps
Bicep Curls 10 Reps 20 Reps
Shoulder Press 20 Reps 30 Reps
Push-ups (using band for resistance) 10 Reps (Knees) 15-20 Reps
Ab crunches 10-12 Reps 20 Reps
Shuttle Run 10 Reps Easy 10 Reps Fast
Side Lateral Raise 10 Reps 20 Reps
Bent-over Row 10 Reps 15 Reps
Tricep Extension 10 Reps 20 Reps
Sprint Starts 20 Reps 30 Reps
Push-ups (no band) 10 Reps (Knees) 15 Reps
Alt Elbow to Knee 10 Reps 20 Reps
Shuttle Run (Walk Optional) 10 Reps Easy 10 Reps Fast
Upright Row 10 Reps 20 Reps
Standing Lunges 10 Reps 15 Reps
Bicep Curls 10 Reps 20 Reps
Sprint Starts 20 Reps 30 Reps
Tricep Extension 10 Reps 15 Reps
Ab crunches 10 Reps 20 Reps
AFTERBURNER CIRCUIT WORKOUT – WITH BAND OPTIONAL
Activity Beginner Med - Adv
Jump Rope (with or without Rope) or do Star Jumps 50 Reps 70-100 Reps
Shuttle Run 10 Reps Easy 10 Reps Fast
Alternate Knee Lifts 10 Reps 20 Reps
Jump Squats (over box) 10 Reps 15 Reps
Tricep Dips 10 Reps 20 Reps
Sprint Starts 20 Reps 30 Reps
Push-ups 10 Reps (Knees) 15-20 Reps
Ab crunches 10-12 Reps 20 Reps
Shuttle Run 10 Reps Easy 10 Reps Fast
Alternate Knee to Elbow 10 Reps 20 Reps
Jump Squats (over box) 10 Reps 15 Reps
Shuttle Run 10 Reps 20 Reps
Sprint Starts 20 Reps 30 Reps
Push-ups 10 Reps (Knees) 15 Reps
Alt Elbow to Knee 10 Reps 20 Reps
Shuttle Run (Walk Optional) 10 Reps Easy 10 Reps Fast
Alternate Knee Pulls 10 Reps 20 Reps
Jump Squats (onto box as option) 10 Reps 15 Reps
Arm Curls 10 Reps 20 Reps
Sprint Starts 20 Reps 30 Reps
Push-ups 10 Reps (Knees) 15 Reps
Ab crunches 10 Reps 20 Reps
Total Body – Cardio + Lean Muscle Conditioning
This plan focuses on burning calories during sessions but more importantly after you have worked out. With most workouts there is a goal to see how many calories you actually use while in the gym doing it. Some people monitor this approximately by the machine giving you feedback based upon your intensity (speed / elevation / difficulty). Here is the problem.
Most people using this method for fat loss or to balance their intake of calories (food consumption) are destined to get frustrated leading to failure. For your goal to succeed there are other factors involved with energy storage vs energy usage, so it is not only the “number of calories that you burn that factor into the workout equation”.
Again let's try to build some understanding into your knowledge.
I had a Military background and was always fascinated to see a jet fighter plane “hit afterburners” causing the immediate effect of massive amounts of “fuel being burned” and the impact of putting the plane into warp-speed. That is the impact that we want to have and maintain with these afterburner workouts.
What is this system going to be deliver ?
Fat Loss Results. Body Shape Change. Improved Health Profile. All of these !
I’ve designed this workout to enhance the Rainbow Nutrient eating regime integrated into the Human E.C.O. System 56 Day Plan. This combination of total body cardio and lean muscle conditioning is designed to maximize the effects of calorie use by increasing the intensity of your workouts. Our goal is to influence the calorie burning effect after you workout (think of our jet plane).
The two elements combine these workouts PLUS a nutrient loaded eating plan that is focussed on Anti Oxidant protection which will have a definite health benefit against "preventable" diseases.
This Workout Plan means you only have to commit to being active 3 times per week for an hour.
It is up to YOU to decide which works for you because it is your life. You can choose to do it in 3 x 1 hour blocks or 6 x 30 minutes blocks. (You can add to this effort and help the environment by walking to and from the Gym / Health Club)
60 Minute Overview
Activity Intensity Level Notes
10 mins Cardio Warm-up Easy to Med This is based upon YOUR level of fitness
12 mins Afterburner Circuit Med 30 seconds per exercise (max reps)
15 mins Cardio Conditioning Med to Hard This is where you increase your intensity
12 mins Afterburner Circuit Med 25 seconds per exercise (max reps)
10 mins Cardio Warm-down Med Last 5 mins back to Easy
** The Afterburner Circuit is designed to be challenging and will be based upon your own fitness level.
You will decide how hard YOU work each time. Do each one of the 10 exercises then go onto the next one with the goal to achieve as many reps each time as you can. Don’t try to count reps as your muscle doesn’t remember so we only care about you achieving the maximum effort each time. Your 25 secs on the first set and your 20 secs on the second set include your rest time and getting ready for the next exercise. If you need to do less reps for rest that is fine, I always need to take rests during the second set. As your fitness increases you will need less rest.
30 Minute Overview
Activity Intensity Level Notes
5 mins Cardio Warm-up Easy to Med This is based upon YOUR level of fitness
12 mins Afterburner Circuit Med to Hard 30 seconds per exercise (max reps)
8 mins Cardio Conditioning Med to Hard This is where you increase your intensity
3 mins Afterburner Circuit Med 30 seconds per exercise - Once through only
2 mins Cardio Warm-down Easy Focus on bringing your heart rate down
** The Afterburner Circuit is designed to be challenging and will be based upon your own fitness level. You will decide how hard YOU work each time.
I have also included a workout using a low cost form of resistance equipment.
Warrior Band Workout
Warm up for 5 minutes – You can do any activity that involves moving to increase your heart rate and is designed to warm up the major muscle groups.
NOTE – I am always asked should we do stretches before we workout. If you have time you can but I would prefer that you did them at the end of the workout when the benefit will be greater.
Exercises are done in a Circuit Format to maximise both time and effort with a combination of Upper and Lower Body Exercises. This means that when you do the exercises we do them in order by following the numbers all the way though to the end before doing a second round. You are going to be using the "Tubing” as our Resistance with our goal to maintain the “tubing tension” at all times.
1. Squats (Thighs) – Grab the handles and place the band under your feet. Stand upright with your feet at shoulder width and adjust the tension. (Depending on the length and strength of the tubing you may have to have the handles resting on your shoulders). Slowly bend your knees until your thighs are parallel with the floor and slowly return to starting point. Repeat for 12 reps.
2. Single Leg Lunges (Thighs and Butt) – Stand with feet at shoulder width, take a step forward to a LONG lunge position. Grab the handles and place the band under your front foot and adjust the tension (Place your hands at shoulders). Slowly bend your back knee toward the ground stopping just short of touching the floor. Slowly return to starting point. Repeat for 12 reps then do the other leg.
3. Upwards Press (Shoulders) – Sit on a chair or bench. Place the tubing band under feet. Ensure your feet remain flat with knees are at hip width. Hold onto handles and bring hands to shoulder height. Adjust the tension. Imagine you are pushing a straight upwards and bring your elbows towards one another. Slowly lower until hands are back at the start position. Repeat for 10 reps.
4. Side Lateral Raises (Shoulders) – Standing upright with feet at shoulder width. Grab the handles and place the band under both feet with your hands by your side and adjust the tension. Taking your arms outwards by raising hands to shoulder height, PAUSE for a second, then slowly lower to starting position. Repeat for 10-12 reps. NOTE – to make this exercise easier or if you have shoulder issues you can bend your elbows.
4A. Upright Rows (Shoulders) – Standing upright with feet at shoulder width. Grab the handles and place the band under both feet with your hands by your side and adjust the tension. Taking your elbows upwards by raising hands to shoulder height, PAUSE for a second, slowly lower to starting position. Repeat for 10-12 reps. NOTE – focus on keeping hands close to body.
5. Seated Rows (Back) – Sit on floor with legs straight out in front. Grab handles and place band under your feet. Sit upright with your hands in front, adjust tension on tubing and with elbows tucked in, pull the handles backwards until hands come level with your waist. Slowly lower back to start position. Repeat for 12 reps. NOTE – point toes to make sure the band doesn’t flick back towards the body.
6. Lying Press (Chest) – Sit upright then place tubing behind your body at chest height. Lay on floor. Make sure the band is under the body near your armpits. Grab the handles and ensure your elbows are out to the side (imagine your have a straight bar or broom handle pushing upwards). Straighten arms and push handles upwards to bring hands to touch. Slowly lower until elbows touch the ground. Repeat for 12 reps.
7. Bicep Curls – Stand upright with tubing band under feet. Adjust tension with hands by your sides. Bend arms and bring hands to shoulder height then slowly lower back to the starting position. Repeat for 12 reps.
8. Tricep Kickbacks – Holding onto the handles place the tubing band under your feet and adjust the tension. Lean slightly forward and pull your elbows backwards. From this position you slowly straighten both your arms backwards. Slowly bend your arms while keeping your upper arm still. Repeat for 10 reps.
9. Abdominals – Lie on the floor and bend your knees. Either place hands behind your head or at temples and keep elbows out wide. Imagine you have an orange under your chin and you don’t want to squash it. Bring shoulders off the ground (to collapse stomach like an accordion). Repeat for 10 SLOW reps.
10. Lower Back – Lie on your stomach with straight legs and place your hands out in front. Slowly raise alternate leg and arm upwards a few inches then slowly lower back to start. Repeat alternate sides for 10 reps.
NOTE – Do not do this exercise if you have any lower back issues.
AFTERBURNER CIRCUIT WORKOUT – USING THE BAND
Activity Beginner Med - Adv
Jump Rope (with or without Rope) or do Star Jumps 50 Reps 70-100 Reps
Shuttle Run 10 Reps Easy 10 Reps Fast
Standing Squats 10 Reps 20 Reps
Standing Lunges 10 Reps 15 Reps
Bicep Curls 10 Reps 20 Reps
Shoulder Press 20 Reps 30 Reps
Push-ups (using band for resistance) 10 Reps (Knees) 15-20 Reps
Ab crunches 10-12 Reps 20 Reps
Shuttle Run 10 Reps Easy 10 Reps Fast
Side Lateral Raise 10 Reps 20 Reps
Bent-over Row 10 Reps 15 Reps
Tricep Extension 10 Reps 20 Reps
Sprint Starts 20 Reps 30 Reps
Push-ups (no band) 10 Reps (Knees) 15 Reps
Alt Elbow to Knee 10 Reps 20 Reps
Shuttle Run (Walk Optional) 10 Reps Easy 10 Reps Fast
Upright Row 10 Reps 20 Reps
Standing Lunges 10 Reps 15 Reps
Bicep Curls 10 Reps 20 Reps
Sprint Starts 20 Reps 30 Reps
Tricep Extension 10 Reps 15 Reps
Ab crunches 10 Reps 20 Reps
AFTERBURNER CIRCUIT WORKOUT – WITH BAND OPTIONAL
Activity Beginner Med - Adv
Jump Rope (with or without Rope) or do Star Jumps 50 Reps 70-100 Reps
Shuttle Run 10 Reps Easy 10 Reps Fast
Alternate Knee Lifts 10 Reps 20 Reps
Jump Squats (over box) 10 Reps 15 Reps
Tricep Dips 10 Reps 20 Reps
Sprint Starts 20 Reps 30 Reps
Push-ups 10 Reps (Knees) 15-20 Reps
Ab crunches 10-12 Reps 20 Reps
Shuttle Run 10 Reps Easy 10 Reps Fast
Alternate Knee to Elbow 10 Reps 20 Reps
Jump Squats (over box) 10 Reps 15 Reps
Shuttle Run 10 Reps 20 Reps
Sprint Starts 20 Reps 30 Reps
Push-ups 10 Reps (Knees) 15 Reps
Alt Elbow to Knee 10 Reps 20 Reps
Shuttle Run (Walk Optional) 10 Reps Easy 10 Reps Fast
Alternate Knee Pulls 10 Reps 20 Reps
Jump Squats (onto box as option) 10 Reps 15 Reps
Arm Curls 10 Reps 20 Reps
Sprint Starts 20 Reps 30 Reps
Push-ups 10 Reps (Knees) 15 Reps
Ab crunches 10 Reps 20 Reps
Wednesday 16th April 2008 - Rainbow Nutrient Refuelling Plan - Part A of the Human ECO System
THE RAINBOW NUTRIENT REFUELLING PLAN
Overview of the Meal Planner for the Human ECO System.
Developed by Tony Findlay (G.H.W.) + Reviewed by Felicia Stoler MS, RD (Nutritionist)
Over the last ten years while I have been working with clients on creating their lifestyle plans (including development of their eating programs), I’ve involved the expert advice of some of the world’s leading dieticians and nutritionists. It occured to me that there really is little benefit in advising people how to eat if they don't understand why.
Now with this plan we’ve developed a “nutritional evolution”. Don’t be confused. There are NO new eating “Revolutions”, they don't exist regardless of the hype and marketing surrounding it but there can be better understanding of nutritional intake and it's importance. That is what I aim to do.
My goal is to try to find a way to encourage people to eat nutrient dense foods. In doing this you also reduce total caloric intake but not the nutrients required to promote health. This means consuming foods that are less processed or better still aren’t processed at all.
The reality of most people’s lives is that they are time-poor which means they struggle to place value on home cooking, especially when “faster food” options are better marketed and cost less – this is a fact and sign of the times. It is also a reason that there are so many health issues surrounding obesity in the world.
The most common theme during my time as a fitness and health consultant has always involved helping others lose body fat. Over the years this hasn’t changed and in fact continues to escalate as Obesity continues to be a problem for the world’s population and that trend will continue to get worse.
Research shows that certain conditions such as Obesity, Diabetes type II, Hypertension and some Cancers can to some extent, be “preventable” if your health is improved. Preventable means it's up to YOU !!
What does that mean ?
It means that YOU get to play a key role in being responsible for your own health which includes your nutritional (and caloric) intake.
How can I help you?
I suggest you try to follow this food plan for each week of the 56 days. The benefits of this meal plan will be that you can mix, match and substitute as you learn and respect your own eating preferences. By learning the basics of the plan YOU are able to become a more informed individual. There are different ways to vary this plan depending on your personal taste BUT the following rules should remain consistent.
The Rainbow Nutrient Re-Fuelling Plan Rules are simple and there aren’t many :
1. Aim for at least three (3) colours on your plate (now you know where the catchy Rainbow title comes from)
2. Eat every three (3) to four (4) hours as this will assist to maintain blood glucose (energy) levels. The timing of eating will depend on how active your life is.
3. Add a protein to every meal and ensure that it’s as lean as possible (this supports the Immune system in so many ways)
I promote healthier eating with the optimal Nutrient Re-Fuelling Plan for the body. Focus on multiple colours on your plate to ensure you get a high level of nutrients through quality foods. By doing this, you are aiming to achieve the best level of quality nutrition from vitamins, minerals and other essential elements such as phyto-nutrients, poly-phenols and anti-oxidants, directly from foods that come from the Earth.
NOTES :
- With any suggested eating plan, recognize the importance of drinking 8 cups of water daily. This doesn’t include the intake of tea, coffee, juice or other fluids.
I have also included where the Afterburner Workout Activ8 Sessions fit in with this Nutrient Re-Fuelling plan. I will post these later today.
RAINBOW NUTRIENT RE-FUELLING PLAN - With Workouts added for Evening Trainers
Day One - Monday
Breakfast – Morning Energy Shake (recipe for this below)
Snack – One piece of fruit (green apple OR cup of mixed berries – strawberries or blueberries preferred)
Lunch – Chicken Breast (shredded) and Salad contents on Pita Bread (whole wheat)
Snack – Afternoon Energy Shake (same as Morning but no fruit added)
Activ8 Session – Focus today on Cardio Conditioning
Dinner – Piece of Salmon with one cup of steamed vegetables
Day Two - Tuesday
Breakfast – One cup wholegrain cereal and 250ml (or 4 oz) of low fat / no fat milk
Snack – Handful of almonds (option – crush and add to some low fat yoghurt)
Lunch – Whole grain Roll with Tuna (in water) and salad contents
Snack – One cup of Vegetable Juice
Dinner – Piece of lean protein (steak or fish or tofu) with cup of salad or vegetables
Day Three - Wednesday
Breakfast – Morning Energy Shake (recipe for this below)
Snack – Mixed Fruit Salad
Lunch – California Rolls or Sushi (4-6 piece – great healthy option)
Snack – One piece of chopped fruit (apple or handful of Raisins / Sultanas) with tablespoon of low fat Yoghurt
Activ8 Session – Focus today on Lean Muscle Conditioning
Dinner – Lean piece of protein (Lamb or Beef or Tofu) with two cups of vegetables
Day Four - Thursday
Breakfast - One cup cereal (fibre enriched) and 250ml (or 4oz) of low fat / no fat milk
Snack – Mixed Berries and low fat yoghurt
Lunch - Chicken and Salad Sandwich (Whole wheat)
Snack – One cup of Vegetable Juice
Dinner – Piece of white fish (Whtiing / ) with steamed vegetables
Day Five - Friday
Breakfast – Morning Energy Shake
Snack – Rice cakes with Peanut Butter
Lunch – Brown Rice Sushi (4-6 piece healthy option)
Snack – Afternoon Energy Shake (same as Morning but no fruit added)
Dinner – Homemade Pizza (recipe below)
Day Six - Saturday
(Start the day with a glass of water and lemon)
Activ8 Session – Focus today on Combination Cardio and Lean Muscle Conditioning
Breakfast – Morning Energy Shake
Snack – None required due to later breakfast
Lunch – Fresh Vegetable Soup (option for this is to add a protein source such as chicken)
Snack – Banana or Apple
Dinner – Piece of white fish with small amount of Brown or Wild Rice, one cup of steamed Broccoli + Cauliflower
Day Seven - Sunday
Optional Activ8 Session – Family based fun. Could do Fun Run / Walk, Bike Riding, Kayaking or Games
Breakfast – Egg White omelette with tomato, mushroom, green capsicum (Peppers), Ham or Bacon
Snack – None required due to later breakfast
Lunch – Meat and Vegetable Casserole (this is a great one to prepare as it will serve you for a few days)
Snack – Diced fruit and low fat yoghurt
Dinner – Grilled Salmon and steamed vegetables
Some basic alternative options for creating the transition from unhealthy to healthy:
Try to limit adding things like egg yolks, cheese (unless low fat) as this increases total fat intake levels.
Add flavour to meals with spices and also use fresh herbs, lemon or lime.
Instead of using butter or margarine on “breads/toast” use alternative like Tomato Paste which will add taste and reduce overall fat content. You could also use teaspoon of Hummus or Avocado (when in season).
Recipe for Tony’s Energy Shake
This is a great way to meet the goal of getting in nutrients and feeling energetic for up to three hours.
- 100ml of water
- 250ml (or 4oz) of low fat / no fat milk
- ½ cup of Blueberries (or any other berry you like)
- Two scoops of Protein powder (pick a brand whose taste YOU like. Vanilla can be mixed with any fruit for taste)
I also add a powder formula called Power Shake (from the U.S. - Purium Health Foods see blog from a couple earlier). This is a great way to ensure your "pipes" or G.I. Tract are clean to absorb nutrients.
NOTE - Adding ice will increase the consistency and make it thicker if that is your preference.
Recipe for Homemade Healthy Pizza
This is a simple way to add “fast healthy food” options to your weekly eating plan.
NOTE – You can also make this vegetarian if you don’t eat meat by leaving out the “ham” and adding other vegetable options.
Ingredients:
- 250g of lite Ham (or alternate protein option for vegetarians)
(I use two packets of Weight Watchers Bacon rashers, cook them as they are very lean and low fat)
- Mushrooms – Small punnet
- 1 to 2 Capsicums (known as Peppers in the U.S.)
- Small cup of Light (low fat) cheese
- Jar of Tomato Paste (choose low sugar content and add to the base for taste)
- 2 to 4 slices of Lebanese or Pita Bread (I also use Low Carb Burrito’s as my base)
Chop up light ham into small strips (or other protein source - I have been using Weight Watchers lean bacon rashers)
Chop up Capsicum and Mushroom into small thin slices
Place all ingredients into a non-stick pan and “brown” for a few minutes
Preheat “Griller” to toast Pita Bread (flat Lebanese bread also works)
Lightly spray with some oil (Flat Bread) and place under “Griller” for short period of time to toast, this doesn't take long.
Take out the toasted bases (caution will be HOT) and spread Tomato Paste all over them.
Add the Light Cheese (small handful)
Take the “cooked” ingredients and liberally spread them over the bases (suit to taste)
Eat and Enjoy !
Overview of the Meal Planner for the Human ECO System.
Developed by Tony Findlay (G.H.W.) + Reviewed by Felicia Stoler MS, RD (Nutritionist)
Over the last ten years while I have been working with clients on creating their lifestyle plans (including development of their eating programs), I’ve involved the expert advice of some of the world’s leading dieticians and nutritionists. It occured to me that there really is little benefit in advising people how to eat if they don't understand why.
Now with this plan we’ve developed a “nutritional evolution”. Don’t be confused. There are NO new eating “Revolutions”, they don't exist regardless of the hype and marketing surrounding it but there can be better understanding of nutritional intake and it's importance. That is what I aim to do.
My goal is to try to find a way to encourage people to eat nutrient dense foods. In doing this you also reduce total caloric intake but not the nutrients required to promote health. This means consuming foods that are less processed or better still aren’t processed at all.
The reality of most people’s lives is that they are time-poor which means they struggle to place value on home cooking, especially when “faster food” options are better marketed and cost less – this is a fact and sign of the times. It is also a reason that there are so many health issues surrounding obesity in the world.
The most common theme during my time as a fitness and health consultant has always involved helping others lose body fat. Over the years this hasn’t changed and in fact continues to escalate as Obesity continues to be a problem for the world’s population and that trend will continue to get worse.
Research shows that certain conditions such as Obesity, Diabetes type II, Hypertension and some Cancers can to some extent, be “preventable” if your health is improved. Preventable means it's up to YOU !!
What does that mean ?
It means that YOU get to play a key role in being responsible for your own health which includes your nutritional (and caloric) intake.
How can I help you?
I suggest you try to follow this food plan for each week of the 56 days. The benefits of this meal plan will be that you can mix, match and substitute as you learn and respect your own eating preferences. By learning the basics of the plan YOU are able to become a more informed individual. There are different ways to vary this plan depending on your personal taste BUT the following rules should remain consistent.
The Rainbow Nutrient Re-Fuelling Plan Rules are simple and there aren’t many :
1. Aim for at least three (3) colours on your plate (now you know where the catchy Rainbow title comes from)
2. Eat every three (3) to four (4) hours as this will assist to maintain blood glucose (energy) levels. The timing of eating will depend on how active your life is.
3. Add a protein to every meal and ensure that it’s as lean as possible (this supports the Immune system in so many ways)
I promote healthier eating with the optimal Nutrient Re-Fuelling Plan for the body. Focus on multiple colours on your plate to ensure you get a high level of nutrients through quality foods. By doing this, you are aiming to achieve the best level of quality nutrition from vitamins, minerals and other essential elements such as phyto-nutrients, poly-phenols and anti-oxidants, directly from foods that come from the Earth.
NOTES :
- With any suggested eating plan, recognize the importance of drinking 8 cups of water daily. This doesn’t include the intake of tea, coffee, juice or other fluids.
I have also included where the Afterburner Workout Activ8 Sessions fit in with this Nutrient Re-Fuelling plan. I will post these later today.
RAINBOW NUTRIENT RE-FUELLING PLAN - With Workouts added for Evening Trainers
Day One - Monday
Breakfast – Morning Energy Shake (recipe for this below)
Snack – One piece of fruit (green apple OR cup of mixed berries – strawberries or blueberries preferred)
Lunch – Chicken Breast (shredded) and Salad contents on Pita Bread (whole wheat)
Snack – Afternoon Energy Shake (same as Morning but no fruit added)
Activ8 Session – Focus today on Cardio Conditioning
Dinner – Piece of Salmon with one cup of steamed vegetables
Day Two - Tuesday
Breakfast – One cup wholegrain cereal and 250ml (or 4 oz) of low fat / no fat milk
Snack – Handful of almonds (option – crush and add to some low fat yoghurt)
Lunch – Whole grain Roll with Tuna (in water) and salad contents
Snack – One cup of Vegetable Juice
Dinner – Piece of lean protein (steak or fish or tofu) with cup of salad or vegetables
Day Three - Wednesday
Breakfast – Morning Energy Shake (recipe for this below)
Snack – Mixed Fruit Salad
Lunch – California Rolls or Sushi (4-6 piece – great healthy option)
Snack – One piece of chopped fruit (apple or handful of Raisins / Sultanas) with tablespoon of low fat Yoghurt
Activ8 Session – Focus today on Lean Muscle Conditioning
Dinner – Lean piece of protein (Lamb or Beef or Tofu) with two cups of vegetables
Day Four - Thursday
Breakfast - One cup cereal (fibre enriched) and 250ml (or 4oz) of low fat / no fat milk
Snack – Mixed Berries and low fat yoghurt
Lunch - Chicken and Salad Sandwich (Whole wheat)
Snack – One cup of Vegetable Juice
Dinner – Piece of white fish (Whtiing / ) with steamed vegetables
Day Five - Friday
Breakfast – Morning Energy Shake
Snack – Rice cakes with Peanut Butter
Lunch – Brown Rice Sushi (4-6 piece healthy option)
Snack – Afternoon Energy Shake (same as Morning but no fruit added)
Dinner – Homemade Pizza (recipe below)
Day Six - Saturday
(Start the day with a glass of water and lemon)
Activ8 Session – Focus today on Combination Cardio and Lean Muscle Conditioning
Breakfast – Morning Energy Shake
Snack – None required due to later breakfast
Lunch – Fresh Vegetable Soup (option for this is to add a protein source such as chicken)
Snack – Banana or Apple
Dinner – Piece of white fish with small amount of Brown or Wild Rice, one cup of steamed Broccoli + Cauliflower
Day Seven - Sunday
Optional Activ8 Session – Family based fun. Could do Fun Run / Walk, Bike Riding, Kayaking or Games
Breakfast – Egg White omelette with tomato, mushroom, green capsicum (Peppers), Ham or Bacon
Snack – None required due to later breakfast
Lunch – Meat and Vegetable Casserole (this is a great one to prepare as it will serve you for a few days)
Snack – Diced fruit and low fat yoghurt
Dinner – Grilled Salmon and steamed vegetables
Some basic alternative options for creating the transition from unhealthy to healthy:
Try to limit adding things like egg yolks, cheese (unless low fat) as this increases total fat intake levels.
Add flavour to meals with spices and also use fresh herbs, lemon or lime.
Instead of using butter or margarine on “breads/toast” use alternative like Tomato Paste which will add taste and reduce overall fat content. You could also use teaspoon of Hummus or Avocado (when in season).
Recipe for Tony’s Energy Shake
This is a great way to meet the goal of getting in nutrients and feeling energetic for up to three hours.
- 100ml of water
- 250ml (or 4oz) of low fat / no fat milk
- ½ cup of Blueberries (or any other berry you like)
- Two scoops of Protein powder (pick a brand whose taste YOU like. Vanilla can be mixed with any fruit for taste)
I also add a powder formula called Power Shake (from the U.S. - Purium Health Foods see blog from a couple earlier). This is a great way to ensure your "pipes" or G.I. Tract are clean to absorb nutrients.
NOTE - Adding ice will increase the consistency and make it thicker if that is your preference.
Recipe for Homemade Healthy Pizza
This is a simple way to add “fast healthy food” options to your weekly eating plan.
NOTE – You can also make this vegetarian if you don’t eat meat by leaving out the “ham” and adding other vegetable options.
Ingredients:
- 250g of lite Ham (or alternate protein option for vegetarians)
(I use two packets of Weight Watchers Bacon rashers, cook them as they are very lean and low fat)
- Mushrooms – Small punnet
- 1 to 2 Capsicums (known as Peppers in the U.S.)
- Small cup of Light (low fat) cheese
- Jar of Tomato Paste (choose low sugar content and add to the base for taste)
- 2 to 4 slices of Lebanese or Pita Bread (I also use Low Carb Burrito’s as my base)
Chop up light ham into small strips (or other protein source - I have been using Weight Watchers lean bacon rashers)
Chop up Capsicum and Mushroom into small thin slices
Place all ingredients into a non-stick pan and “brown” for a few minutes
Preheat “Griller” to toast Pita Bread (flat Lebanese bread also works)
Lightly spray with some oil (Flat Bread) and place under “Griller” for short period of time to toast, this doesn't take long.
Take out the toasted bases (caution will be HOT) and spread Tomato Paste all over them.
Add the Light Cheese (small handful)
Take the “cooked” ingredients and liberally spread them over the bases (suit to taste)
Eat and Enjoy !
Sunday, April 6, 2008
Sunday 6th April 2008 - The Human Cell - Family Home or Prison Sentence
When I began doing research on ways to understand how to get leaner to combat rising obesity levels, I was amazed and excited at how similar the human body is to the world we live in. Both need to be cared about and saved.
That is how I created the phrase "The Human E.C.O. System". You have all heard that "YOU are what you eat" - well it is true but what does it mean ?
Finding information that was more relevant to my health (and future) was far more important than it was to just count calories or deciding if I needed more or less carbohydrates in my eating plan. I was enlightened to find I could make sense of this and that seemed to help me gather momentum. By momentum I am talking about achieving results.
Not JUST the ones in the mirror because once you develop a system to work on your "inside" it reflects and impacts directly on your "outside".
Have I got leaner - YES.
Am I healthier - YES.
Can I maintain this lifestyle - YES (have done for five years).
Those three points are what normally determines the success rating of a lifestyle plan but here is what I added to the list.
Do I understand MY body better - YES.
Is that important - ABSOLUTELY.
Are your nutritional habits making you a powerful Health Warrior or a stressful Health Worrier ?
How do you treat your body ?
Take a moment to think about those two questions.
The more you learn about your body and how it works, the more comfortable you should become to make life changing decisions that lead to positive actions. Never rely on an "expert" to give you the best solution to your personal health issues. If you learn enough then you will become YOUR OWN EXPERT.
So is your body a "home you want to live in" or is it a "prison under siege" ?
The difference is that a home you feel comfortable in and want to be present in is powerful whereas the prison under attack is always stressful. The more in control you are the more your body and human eco-system resembles a home and when you are out of control, your body is like a prison full of unwelcome visitors (think diseases).
Now let's take a look at what forms your "internal make-up".
We are ALL the same in our basic makeup. We are made up of "cells" and all day every day the vital functions of an organism occur within cells. The cells contain the hereditary information necessary for regulating cell functions and for transmitting information to the next generation of cells.
This is how we reproduce ourselves on a daily basis. As you age your body replaces your cells every single day. Now if your immune support and quality is deficient your cells reproduce "damaged" cells which cause aging and disease. All the make-up in the world is not going to fix that.
Your cells are incredibly functional and self-maintaining. They get nutrients from your food intake (or not) and then convert the nutrients into life supporting energy. This helps them to undertake their specialized functions as required. Additionally each cell has it's own set of instructions for carrying out these tasks and activities. But when your body is under attack sometimes the "reproduction quality is less perfect".
Now let me give you a visual which I hope gives some clarity that I achieved. Please excuse my attempts at drawing of these two scenarios.
I want you to think of the human cell as a jail cell. Completely enclosed with protective barriers. Inside is your D.N.A. (your individual genetic hereditary code) and your R.N.A. (the information that allows you to build other cells). Both are doing LIFE sentences. The length of that sentence is determined by the quality of your actions.
They are surrounded by a protective membrane that is it's own guarding system. These "guards" allow for energy to be transferred back and forth across the membrance as required. However due to many factors (including lifestyle choices) it is under attack from Free Radicals. When they attack the cells it seems to be evident that the outcome is not good.
The little "critters" are the menancing Free Radicals, and the damage they are causing allows some of your vital information to be "stolen".
The body's defence against these marauding problems are Anti-Oxidants. We derive these mostly from foods that come from the Earth and the more colours in our salads and vegetables we consume the higher the level of nutrient dense / anti-oxidant rich / low calorie food we consume.
The planet is made up of functioning eco-systems that we humans are destroying. Now there is a worldwide push to "go green" and reverse the damage we have been doing. Imagine if we did that with the obesity issue.
Let us imagine that your body is like the planet. Inside you have the ability to supply the necessary "RNA information support" and "immune system support" when you act in a positive way. By not doing this, you are causing harm to your "human eco-system".
Just try to imagine your body is a rain forest and YOU are "dumping garbage and waste" into the fresh water systems every day. Plus YOU are building garbage dumps next to the lakes and waterways and allowing them to deposit their toxic waste into your soils and killing all the life there. Not a pretty picture is it. Think of that next time you "grab a fast meal" or hand that same "fast meal" to your children. It hasn't been created to sustain life and provide "natural nutrients" so it will have less protective factors.
Is that death by mastication ?
There are many ways people describe what is required to take action to stop disease. Some talk about "prevention" as a method of solving obesity issues. Others talk about being "pro-active" as a way to get your body back into shape.
I am starting a different philosophy.
This is ALL about PROTECTION.
Your personal mission and YOU should accept it - is to protect just one (1) cell in your body. You see if I can get you to act in ways both physical and nutritional to "protect that ONE human cell" this message will be conveyed to all the other cells in the body.
Gaining control back of the "cellular level" will contribute to the physiological state of the human body. For the rest of today and all your "tomorrow's" try to focus on the PROTECTION of one cell which will help defend your Human ECO-System.
That is how I created the phrase "The Human E.C.O. System". You have all heard that "YOU are what you eat" - well it is true but what does it mean ?
Finding information that was more relevant to my health (and future) was far more important than it was to just count calories or deciding if I needed more or less carbohydrates in my eating plan. I was enlightened to find I could make sense of this and that seemed to help me gather momentum. By momentum I am talking about achieving results.
Not JUST the ones in the mirror because once you develop a system to work on your "inside" it reflects and impacts directly on your "outside".
Have I got leaner - YES.
Am I healthier - YES.
Can I maintain this lifestyle - YES (have done for five years).
Those three points are what normally determines the success rating of a lifestyle plan but here is what I added to the list.
Do I understand MY body better - YES.
Is that important - ABSOLUTELY.
Are your nutritional habits making you a powerful Health Warrior or a stressful Health Worrier ?
How do you treat your body ?
Take a moment to think about those two questions.
The more you learn about your body and how it works, the more comfortable you should become to make life changing decisions that lead to positive actions. Never rely on an "expert" to give you the best solution to your personal health issues. If you learn enough then you will become YOUR OWN EXPERT.
So is your body a "home you want to live in" or is it a "prison under siege" ?
The difference is that a home you feel comfortable in and want to be present in is powerful whereas the prison under attack is always stressful. The more in control you are the more your body and human eco-system resembles a home and when you are out of control, your body is like a prison full of unwelcome visitors (think diseases).
Now let's take a look at what forms your "internal make-up".
We are ALL the same in our basic makeup. We are made up of "cells" and all day every day the vital functions of an organism occur within cells. The cells contain the hereditary information necessary for regulating cell functions and for transmitting information to the next generation of cells.
This is how we reproduce ourselves on a daily basis. As you age your body replaces your cells every single day. Now if your immune support and quality is deficient your cells reproduce "damaged" cells which cause aging and disease. All the make-up in the world is not going to fix that.
Your cells are incredibly functional and self-maintaining. They get nutrients from your food intake (or not) and then convert the nutrients into life supporting energy. This helps them to undertake their specialized functions as required. Additionally each cell has it's own set of instructions for carrying out these tasks and activities. But when your body is under attack sometimes the "reproduction quality is less perfect".
Now let me give you a visual which I hope gives some clarity that I achieved. Please excuse my attempts at drawing of these two scenarios.
I want you to think of the human cell as a jail cell. Completely enclosed with protective barriers. Inside is your D.N.A. (your individual genetic hereditary code) and your R.N.A. (the information that allows you to build other cells). Both are doing LIFE sentences. The length of that sentence is determined by the quality of your actions.
They are surrounded by a protective membrane that is it's own guarding system. These "guards" allow for energy to be transferred back and forth across the membrance as required. However due to many factors (including lifestyle choices) it is under attack from Free Radicals. When they attack the cells it seems to be evident that the outcome is not good.
The little "critters" are the menancing Free Radicals, and the damage they are causing allows some of your vital information to be "stolen".
The body's defence against these marauding problems are Anti-Oxidants. We derive these mostly from foods that come from the Earth and the more colours in our salads and vegetables we consume the higher the level of nutrient dense / anti-oxidant rich / low calorie food we consume.
The planet is made up of functioning eco-systems that we humans are destroying. Now there is a worldwide push to "go green" and reverse the damage we have been doing. Imagine if we did that with the obesity issue.
Let us imagine that your body is like the planet. Inside you have the ability to supply the necessary "RNA information support" and "immune system support" when you act in a positive way. By not doing this, you are causing harm to your "human eco-system".
Just try to imagine your body is a rain forest and YOU are "dumping garbage and waste" into the fresh water systems every day. Plus YOU are building garbage dumps next to the lakes and waterways and allowing them to deposit their toxic waste into your soils and killing all the life there. Not a pretty picture is it. Think of that next time you "grab a fast meal" or hand that same "fast meal" to your children. It hasn't been created to sustain life and provide "natural nutrients" so it will have less protective factors.
Is that death by mastication ?
There are many ways people describe what is required to take action to stop disease. Some talk about "prevention" as a method of solving obesity issues. Others talk about being "pro-active" as a way to get your body back into shape.
I am starting a different philosophy.
This is ALL about PROTECTION.
Your personal mission and YOU should accept it - is to protect just one (1) cell in your body. You see if I can get you to act in ways both physical and nutritional to "protect that ONE human cell" this message will be conveyed to all the other cells in the body.
Gaining control back of the "cellular level" will contribute to the physiological state of the human body. For the rest of today and all your "tomorrow's" try to focus on the PROTECTION of one cell which will help defend your Human ECO-System.
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