Fitness Philosopher

Picture Perfect Weight

Consider this scenario. . .

You dedicate 12 weeks to improving your nutrition habits, managing your stress and training hard . . . and the results are in:

• The hypertension and high cholesterol you had?  Gone.
• Your energy levels are consistently through the roof.
• You sleep better.
• You look refreshed, awake, younger.
• You can see a tangible improvement in your physique and the clothes that once tightly clung to you are falling off.
• Your friends and family can't take their eyes off you and are amazed at the transformation you've made.
• You never imagined that you could sustain a healthy lifestyle for 12 weeks, let alone achieve it. . .  and then have a desire to maintain it.
• You are living life to the fullest and filled with happiness.
• You LOVE the way you look.

Can you picture this?  Do you have this image burned into your mind?

Now, you step on the scale in front of you for the big weigh in.  You look down with anticipation and discover. . . that you weigh 2 pounds more than when you started.

Does that change anything?

Too Much Weight on Weight Loss?

Christopher's Commentary:

We can't seem to shake this obsession over calories in vs calories out and scale weight, can we?

In terms of energy, a calorie is a calorie - whether that calorie comes from fat or carb (or protein).  It does not matter what the source is if we're only discussing food in the context of energy.

In regards to "what you weigh," that number tells you next to nothing outside of, well, what you weigh.  There are more important variables to consider -- body composition, cardiovascular health and overall metabolic function -- and they are determined more by the quality of the food you eat, not the quantity. (Thankfully, this article does point this "quality factor" out.)

So, neither the fat nor carb calories showed an advantage over the other in terms of weight loss?  No big deal.  Be wary of headlines like this that sensationalize the link between calories - whether they come from fat or carbs - and scale weight.  It's akin to judging a book by it's cover. . . and one of the reasons why Eugene and I, in our book Unlock Your Strength, suggest that you throw your scale out the window. . .

Which Are Worse: Calories from Carbs or Fat?
Time.com Consultations

(July 15, 2008) -- If you're one of millions of Americans trying to lose weight, you probably wish you had a more effective diet than the one you're on now. And if you're wondering whether Dean Ornish's low-fat diet will help you shed pounds better than Dr. Atkins' low-carb menu, the answer is simple: it doesn't matter. Scientists know that on a molecular level, different types of starch and different types of fat have varying effects when they hit the body. But in terms of weight loss, low-fat diets and low-carb diets overall are equally effective (and, most of the time, neither will help you keep the weight off long-term), says Walter Willett, chair of the department of nutrition at Harvard School of Public Health.  (More. . . )

How To Experience Heart Failure Without High Cholesterol.

Read the article below.  It'll do the trick. . .

Christopher's Commentary:

Will the insanity ever end?  Apparently, the memo still hasn't gotten out that healthy fats and cholesterol are not the enemy -- despite countless studies that have pointed this out.  Or that there are plenty of alternatives to giving synthetic drugs to anybody, let alone children.  Anybody around here ever considered processed foods, refined carbohydrates or sugar to be a problem?

At least the American Academy of Pediatrics had the wherewithal to suggest that "the first course of action should be weight loss, more physical activity and nutritional counseling."  Hmmmm.  As long as the nutritional counseling is not "heart healthy" as determined by the ADA or FDA (read: low fat, high carb), these obese kids might have a fighting chance.

Cholesterol Drugs Recommended for Some 8-year-olds
By LINDSEY TANNER, AP Medical Writer

CHICAGO (July 7, 2008) -- For the first time, an influential doctors group is recommending that some children as young as 8 be given cholesterol-fighting drugs to ward off future heart problems.

It is the strongest guidance ever given on the issue by the American Academy of Pediatrics, which released its new guidelines Monday. The academy also recommends low-fat milk for 1-year-olds and wider cholesterol testing.

Dr. Stephen Daniels, of the academy's nutrition committee, says the new advice is based on mounting evidence showing that damage leading to heart disease, the nation's leading killer, begins early in life.

It also stems from recent research showing that cholesterol-fighting drugs are generally safe for children, Daniels said.  (More. . .)

Supernatural Intelligence.

The physical organism, your body, has its own intelligence, as does the organism of every other life-form.  And that intelligence reacts to what your mind is saying, reacts to your thoughts.  So emotion is the body's reaction to your mind.  The body's intelligence is, of course, an inseparable part of universal intelligence, one of its countless manifestations.  It gives temporary cohesion to the atoms and molecules that make up your physical organism.  It is the organizing principle behind the workings of all the organs of the body, the conversion of oxygen and food into energy, the heartbeat and circulation of the blood, the immune system that protects the body from invaders, the translation of sensory input into nerve impulses that are sent to the brain, decoded there, and reassembled into a coherent inner picture of outer reality.  All these, as well as thousands of other simultaneously occurring functions, are coordinated perfectly by that intelligence. You don't run your body.  The intelligence does.  It also is in charge of the organism's responses to its environment. (emphasis mine)
     -- Eckhart Tolle, A New Earth - Awakening to Your Life's Purpose, p. 132

Eckhart's description of universal intelligence reminds us. . .

• Why we can't out-train consistently lousy nutrition.
• Why negative thoughts can kill your training, whether it's before a session or during a rep.
• Why we have to train intelligently.
• Why awareness is a principle that must be developed and applied. . . and
• Why a foundation of health is critical for reaching (and maintaining) our maximum potential.

The more we understand and respect this concept, the greater the odds that we'll experience the results we're striving for.

Five Misconceptions of Exercise.

Heidi, Health Nut Wannabe Mom and one of my "online training" success stories, recently interviewed me about five common misconceptions of exercise.  To top things off, she shared the interview as a guest post on EZGreatLife.com -- a blog authored by John that focuses on "family, fitness and finances." 

Are you training smart, or have you fallen prey to one of the many misconceptions that exist?  Learn more by reading the article below!

Many thanks to Heidi and John for this opportunity and their support!

Five Misconceptions of Exercise
Heidi Cudnik

(7/1/2008) -- Exercise, exercise, exercise. Sometimes that word makes me want to throw the covers over my head and pretend I never heard it. Now, keep in mind that I am health nut wannabe mom and not health nut you-got-it-down mom so sometimes the whole exercise and nutrition thing can be a bit overwhelming. The great thing is that there are experts out there to help guide the wannabe’s like me until we can actually become the real thing. I decided to go to the best fitness professional that I knew of to get to the bottom of what is really going to make you lose fat and make you healthier in your exercise/training routine. I did a really informative and shocking ( I thought it was shocking because I had for years been doing most of the exercise misconceptions) interview with Christopher Warden , a New York City fitness professional and co-author of the fitness book Unlock Your Strength. This is a terrific list put together by Christopher Warden that I hope will help you as much as it has helped me to get my exercise and training routine to be its most efficient.

Five Misconceptions Of Exercise

1. Steady-state cardiovascular training (“cardio”) is the best way to lose body fat. Going out and running long distances may be great for a couple of things – pure enjoyment and, well, getting better at running long distances – but burning fat is not one of them. Why?  (More. . . )

Foolproof Nutrition For Function and Fat Loss

Dr. John Berardi has his Seven Habits of Highly Effective Nutritional Programs. My friends Eugene and Mike have their Nutritional Guidelines for Fat Loss.  And now you have my take on the subject, as shared personally with my clients. . . more often than they care to hear it.

How do they differ?  They really don't - with the exception of our unique delivery styles.  Of course, this is the least you should expect. . . especially when you're looking for consistency in nutrition and coaching advice.

Foolproof Nutrition for Function and Fat Loss

1. Listen to your body.  Don't obsess over it, but learn about it, understand it. . . just become aware of it.   With increased awareness,  you'll know what to eat. . . or at least realize which foods your body works best with.

2. Eat what you enjoy, but be realistic.  Two points here:

• If "what you enjoy" is preventing you from getting healthy/burning fat, there's no way around it -- you've got to "eat what you enjoy," but minimally, if at all.
• On the flip side, eating healthier is not synonymous with eating foods that you hate.  There are thousands of healthy, great foods (and great preparation styles) to choose from -- select foods that you love to eat, not those that are "ideal," but that you'd avoid even if it were the last bit o' food on Earth.

2a.  Don't confuse "healthy" with "optimal for function and fat loss."  Two more points: 

• Overeating any food can make you fat. . . or make it difficult for to burn the excess you're storing.   
• Many foods touted as "healthy" are labeled this way based on the "low-fat/high carb/heart-healthy"  paradigm that's been preached for years.  High carb (read: starch and sugar) is definitely not the key to inducing fat loss. . . and it's not a good prescription for long-term cardiovascular health either.

3.  Eat 4-6 meals per day.  Keep your body's metabolism working efficiently by eating at 2-3 hour intervals.

3a.  Make sure one of those meals is always BREAKFAST.  Yes, it really is the most important meal of the day. . .

4.  Eat protein at EVERY meal.  As Paul Chek would say, "Eat something with eyes, or something that comes from something with eyes. . ."

5.  Eat a vegetable (or fruit) at EVERY meal.  Whole food, high fiber, low starch/sugar, nutrient rich carbohydrates are ideal. . .

6.  Don't compartmentalize!  In other words, avoid eating "just protein" or "just carbs" at a meal.  Combine macronutrients as you need to (per #4 and #5) and as your body "asks" for.  Doing this not only provides the body with what it needs, it enables it to metabolize the food as efficiently as possible.

7. Drink water!  At least half your bodyweight in ounces each day . . .

8. Minimize consumption of processed /starchy/sugary food and beverages.  Especially if you've got health issues or have significant body fat to lose.  If you're going to eat them (you really shouldn't be if you've got health/body fat issues), when's the best time?  Post-training.

______________________________

The foundation for health, fitness, function, fat loss -- whatever it is that you're trying to improve -- is always going to start with nutrition. 

Quality nutrition:

• gives you the high quality building blocks you need to build every cell/hormone/ transport molecule in your body.
• provides the energy for every cell - for every life process - to function. 
• is about more than just "energy in vs. energy out."  It creates an internal environment of optimal structure and peak physiological function.

So, hang these guidelines (or the others shared above) from your fridge.  Place them on your bedside table.  On your bathroom mirror.  On your desk at work.  Study and absorb them -- because commitment to these universal principles will provide the foundation for function and fat loss most of the time.   

You're Not Alone.

When you're baptized into the world of fitness, you're often asked to think about things that you've probably taken for granted -- moving, eating, sleeping, stressing -- and not given a whole lot of attention to.

Then, while you're cultivating this new awareness, a library's worth of information is thrown at you. . .

And it can get a little overwhelming.

It's okay if you're overwhelmed because you're not alone.

• You're not the first to be confused about the significance of protein, carbohydrates, fat, vitamins, minerals, and water.
• You're not the first to ask, "How is eating more going to help me burn body fat?"
• You're not the first to wonder why "doing cardio" (read: a long distance jog on a treadmill) is not an efficient way to burn fat.

Nor are you the first to: 

• fret about becoming Arnold Schwarzenegger by lifting a dumbbell weighing more than 5 pounds.
• wonder if sleep "is really that important."
• wonder if chronic stress really can keep you fat.
• become frustrated with the limitless (and often conflicting) information that's available to you.

Thousands of people begin this journey without a clue -- or that think they have a clue only to find out they've got lots to learn.  (Hey, even highly skilled, highly educated fitness professionals get puzzled as we try to put piece together what we've learned.)

Your story is unique.  The path you've traveled to get to here and now is unique.  You're reasons for "not knowing everything" about movement, nutrition and health are unique.  But the issues you're having are likely not unique at all.  They're experienced by countless others.

And that's great to know, isn't it?

Because when you know you're not alone. . .

• you can find comfort in others who will identify with (and share) your experience. 
• you have a support system to keep you motivated, to pick you up when you're down, to celebrate your success.
• you've got every reason to pursue the wildest of your dreams with confidence.

Are You REALLY Targeting Your Core?

C-O-R-E.

Means "The Epicenter.  The Foundation."

In the world of fitness, core means everything. . . and with good reason.  Without adequate core strength and stability, achieving optimal performance results is next to impossible.

Outside the gym, core means everything. . . and with good reason.  Core habits of healthy living effect the quality of our very existence.

Ironically, however, many of us train one and frequently neglect the other.

We train the physical core. . . and then we go out and make everything else beside ourselves a priority.

We work for tangible core strength, but treat nutrition, sleep, and moderation of (mental/spiritual/ emotional) stress as afterthoughts while navigating through our busy lives.

Why is this?  Why do we focus predominantly on the physical aspect of core strength, when it's only a small pixel of the big "health and fitness" picture?

Why do we disregard the core principles of survival and quality living - treating them as mere "afterthoughts" - when those provide the foundation upon which a strong core is built?

It's time for this to change.

It's time for us to re-learn to focus on the core that matters most.  It's time for us to focus on health and fitness from an increasingly holistic perspective.  It's time to make strength training an entity that manifests itself OUT OF a healthy lifestyle. . . not as something that is a means to the end.

Because, in the end, if we overemphasize physical core strength -- without giving the underlying core principles suitable training and attention -- we'll be too sick, too tired, too stressed or too overtrained to care about the strength of our core.

Carbohydrate Q & A

I recently began working with Heidi -- a woman in Kansas who's on a mission to achieve optimal health.  She's so driven that she created a blog - Health Nut Wannabe Mom - to share with others what she's learning in the process.

Heidi, not unlike many others in the early stages of training, is trying to grasp the confounding subject of nutrition. . . and carbohydrates in particular.  She asked me to share our discussion(s) with her readers, and the result is my first guest post.  Check out the article below.  You'll get some answers to common carbohydrate questions while showing support to Heidi and her fitness quest (which is probably strikingly similar to your own, yes?).

Thanks for this opportunity Heidi!

The Most Common Questions about Carbohydrates, Part I
Christopher Warden, CSCS

(5/19/2008) -- Invariably, every fitness professional gets asked about the topic of nutrition. And why shouldn't we be? After all, sound nutritional habits are the foundation of enhanced performance, aesthetics and health -- as much, if not more than strength training itself. One of the most confounding topics for the fitness enthusiast -- carbohydrates. Here are some of the most commonly asked questions about the topic.  (More. . .)

Am I There Yet?

You just said it again. . .

"I'm gonna figure out how to get there."

Where getting there represents:

• improving time management
• having more drive and determination
• eating better
• becoming more consist
• (any attribute that you want to improve upon)

Is there really anything to figure out?  Or is getting there more a function of BEING and DOING?

Telling yourself that you have to "figure out how to get there" implies that a list of things must happen in order for the getting there to occur.  It's a sign that's telling you that you're living in your mind and not conscious of right now.  It places your aspirations for change into the future - where you have no control - instead of the present moment where you have all the control (of your actions) that you could ask for.

Work on being here.  Give every ounce of your awareness, effort, intelligence and determination to this very moment. . . and the path to getting there will reveal itself, leaving nothing for you to figure out.

Change of Focus.

Not getting the results you expect?

You might have to go deeper than merely evaluating your program design, work ethic and nutrition habits. 

It might take more than simply getting more sleep or altering your training emphasis from cardio to strength training.

It might just require a complete overhaul of your perspective.

It's very easy when you begin training and focusing on a healthier lifestyle to focus on the negatives that you want to change. . . as opposed to the goals you want to achieve.

Instead of channeling all of your attention on the fat you can't stand to see, focus on your on the strength you're working to gain.

Instead of loathing your scrawny physique, focus on giving an all-out effort during your deadlifts.

Instead of thinking of all the foods you can't eat, take note of the endless tasty, satiating food options you do have.

Isn't this just positive thinking spin, which is eventually doomed to fail?

No.  It's practicing the skill of aligning your focus with your goals so that you're working with the current of your journey instead of swimming upstream against it.

 

What Works for You? Find the Answer Without Thinking About It.

"Great people are they who see that spiritual is stronger than any material force, that thoughts rule the world." -- Ralph Waldo Emerson

The spiritual is stronger than any material force. 

Thoughts. . . are material forces; i.e. they exist as form - they are not formless - so they are material.

So, is it really true that thoughts rule the world?

Or is it the spiritual -- i.e. consciousness -- that rules the world?
_____________________

One of the greatest gifts given to human beings is the ability to think.  But it can also be your greatest curse.

Why?

Because you end up being in our head too frequently -- over-thinking, over-analyzing, over-reacting, over planning, worrying, lamenting -- losing touch with reality, with the present moment, with yourself. . . with your body.

Get ahead by finding ways to get out of your head. . . and into your being.

Do this, and you won't have to think about what works best for you.  You'll feel it.

The Fallacy of Good vs Bad.

"There is nothing either good or bad, but thinking makes it so."  -- Shakespeare

Christopher's Commentary:

The synopsis of the article below?  Most foods (manufactured foods notwithstanding), are not inherently good or bad -- it's our individual physiological environment that determines a food's "value" to our system.

What does this mean to you?  It's imperative that you understand your body's environment, that you respect it and that you cultivate it in a way that will promote optimal health and performance.   Making informed decisions (beyond "the mentality of third grader") about the type and quality of food you consume is important.  Understanding and being "tuned-in" to your body is equally important.

(Thank you to Dr. John Berardi, founder of Precision Nutrition, for his weekly newsletter and this article.) 

Good vs Bad Food -- It's Time To Grow Up
by John Berardi, PhD, CSCS

I'm always amazed at what people set up in their minds as "good" food and "bad" food. "Healthy" food and "guilty" food. "Lean" food and "fat" food.

  For some, bread is bad.  And anyone who could possibly eat bread isn't very healthy.
  For some, eggs are bad.  And anyone who could possibly eat eggs isn't very healthy.
  For some, meat is bad.  And anyone who could possibly eat meat isn't healthy.
  For some, alcohol is bad.  And anyone who could possibly drink alcohol isn't healthy.
  For some, pasta is bad.  And anyone who could possibly eat pasta isn't healthy.
  For some, soy foods are bad.  And anyone who could possibly eat soy isn't healthy.

And the list goes on...and on...and on.  (More. . . )

Debating The UnNatural.

Christopher's Commentary:

Which is more troublesome:  that this debate is focus on which sweetener - High Fructose Corn Syrup or refined sugar - is more "natural?"  The fact that this conversation is taking place amongst the FDA, HFCS and Sugar Lobbies and a corporation that specializes in baked goods?  Or the lack of concern/debate for reducing both of these products in our food supply?

(Thanks to my pal Eugene for passing this article on.)

HFCS is not 'natural', says FDA
By Lorraine Heller

02-Apr-2008 - Products containing high fructose corn syrup cannot be considered 'natural' and should not be labeled as such, the US Food and Drug Administration (FDA) has said.
The decision is likely to cause a massive stir in the food and beverage industry, where a discreet battle has been raging over the status of the controversial sweetener.
High fructose corn syrup (HFCS) is derived from corn, and used primarily to sweeten beverages.  The trade group Corn Refiners Association and numerous industry members have long maintained that HFCS is a natural sweetener. (More. . . )

The "Six-Way Teeter-Totter."

Reflect on this citation (originally written in 1937) as you work to master the habits of healthy nutrition:

The world is gradually going carbohydrate.  That is because there are more people than there have ever been before (one would like to add "or ever will be again") so there must be more food.  You can get about eight times as many calories from an acre of corn as you can from the flesh of pigs fed on this same corn.  Because of population pressure, certain sections of the world are progressively using more of the vegetable and less of animal materials.  This means that the carbohydrates, from sugar and cereals particularly, are increasing steadily in quantity.  One does not need to view this with alarm, but it is not amiss to point out that this tendency is not the best road to health.  Not that starches and sugars are harmful, but they are low in the essential we must have for good health.  If the proportion of carbohydrates is high then the amount of something else of greater importance is low.  Nutrition is a six-way teeter-totter.  Have you ever tried to balance such a device?

-- C. C. Furnas and S. M. Furnas, Man, Bread & Destiny: The Story of Man and His Food, 1937 as cited in Part Two of Gary Taubes', Good Calories, Bad Calories, 2007

Take home message:

1) Sugar and starches "are not the best road to health."  Do they serve a purpose?  Sure.  They provide a source of energy.  But protein and fat are also viable energy sources -- energy sources that keep insulin secretion in check.

2)  Food quality counts!  This topic is not as simple as "carbs are bad for you" -- it's the type of carbohydrates you're consuming that you have to be conscious of.  Regularly choose refined sugars and starches and you're inviting a host of health issues into your future.  Consistently eat carbohydrates that are low in sugar/starch and loaded with vitamins, minerals and natural fiber, and it'll have a significant (positive) effect on your body's function.

3)  Yes, it takes a significant amount of corn (wheat, soybeans, grass. . . ) to produce pork (chicken, beef). Don't feel guilty about the fact -- eat your protein!

4)  Nutrition is as simple as it is complex.  Stick to and master the principles before you worry about the intricate details and, often times, your health will take care of itself.

_________________________________

***Many thanks to Gary Taubes for his work on Good Calories, Bad Calories.  If you're looking for a THOROUGH resource that was written with integrity and objectivity -- and with quintessential use of the scientific method as a means to try to unveil the truth -- this book is for you.  When I finish reading it, I may just consider it my "one-stop-shop" for all things nutrition.***

General Mills Declares, "Whole Grains are Man's New Best Friend."

Christopher's Commentary:

Here we go again.  Despite the efforts of countless doctors, scientists, fitness professionals and science journalists to explain that "high carb nutrition" is detrimental to fat loss and a likely contributor to a variety of chronic, metabolically-linked diseases. . . we still get studies concluding that whole grain consumption  has health benefits.  It's ironic that the sponsors of this study were General Mills and the Federal Government -- how about funding these studies without the monies of a food-manufacturing giant? 

Whole Grain Diets Lower Risk Of Chronic Disease, Study Shows

ScienceDaily (Feb. 11, 2008) — Diets with high amounts of whole grains may help achieve significant weight loss, and also reduce the risk of chronic diseases such as diabetes and cardiovascular disease, according to a team of Penn State researchers at University Park and the College of Medicine.

"Consumption of whole grains has been associated with a lower body weight and lower blood pressure," said co-author Penny Kris-Etherton, distinguished professor of nutritional sciences at Penn State. "We thought that incorporating whole grains into a heart-healthy weight loss diet may provide the same benefits to people at risk from chronic diseases."  Read more. . .

_______________________

Numerous studies (and years of 'real world evidence' have shown that high protein, high(er) fat, low carb (read: low sugar) nutrition promotes a healthier, more efficient body than the low fat, whole grain-emphasized alternative.  And yet the dogma that "whole grain rules" lives on.

The hypothesis that "whole grain, low fat diets are the key to heart health (and overall health)" needs to die. . . until much stronger research comes along to support it.

Until then, consider these points before you go running off to eat buckets full of cereal, pasta, granola bars, crackers or some other "beneficial" whole grain. . .

The test of time has shown the following to be true:

1.  Quality food that comes to us directly from the earth, most notably in the form of meat, leaves, nuts and berries, is the preferred food source for survival -- not processed products, including those that have "whole grains listed as the primary ingredient."  Even if whole grains were a preferred fuel source/building block for the body, the additives that help create the final product are not!
2.  You have to eat foods containing cholesterol and high-quality fat -- they are significant in cell membrane construction and integrity, hormone production, transport molecules. . . not to mention that fat is a great source of energy and insulation.
3.  You're best served by keeping your starch/sugar intake low (eating a diet loaded with whole grains might make this difficult).  Why?  Here's a synopsis taken straight from page 323 of The Protein Power Lifeplan, by Drs. Michael and Mary Dan Eades:

"The total carbohydrate content of any food is the sum of simple sugars, the starches and the fibers. . . that the food might contain.  Bet, metabolically speaking, only the absorbable forms -- the sugars and the starches -- can have a metabolic impact on insulin and blood sugar. . . If the body can't turn a food substance into glucose, that food component can't cause a rise in insulin, and therefore can't perpetuate the insulin-resistance cycle."

In other words, eating whole grains vs. refined carbohydrate products (with respect to effects on insulin) doesn't make much of a difference -- even though the whole grains will contain less absorbable sugar than their refined counterparts, they still contain absorbable sugar nonetheless, and that sugar will influence your insulin levels.

There's the rub.

Because regardless of your carbohydrate source, regardless of that source's quality, you're going to end up with sugar in your system.  With sugar in your system, your pancreas secretes insulin.  Ingest lots of sugar, you'll secrete lots of insulin.  Do this chronically, and you'll likely end up with chronically elevated insulin levels. . . which can lead to insulin resistance. . . which can increase the likelihood that you'll develop problems such as heart disease, diabetes, elevated cholesterol and triglycerides and high blood pressure.
___________________

So, the authors of the "whole grain" study claim that a heart healthy, whole grain diet reduces chronic disease risk  by way of positively altering the risk factors of waist circumference, excess body weight (fat?) and inflammation.  But they did nothing to measure the effects of whole grain consumption on the participants' insulin levels.

Being that carbohydrate consumption will undoubtedly lead to insulin secretion, and being that elevated insulin has been shown to be a major factor in chronic disease development, wouldn't it have been more prudent for the authors to observe this diet's effect on the participants' insulin (instead of waist circumference, weight loss, etc.) before concluding that a diet flush with whole grains is the answer to reducing chronic disease risk?   Better yet, shouldn't they have looked at the "insulin question" before sending a potentially misleading message out to the (already confused) public?

Let Down by an Expert?

Occasionally, I'll come across a prospective client who's got a know-it-all persona. . .

who's got the world in the palm of their hand (read: no problems whatsoever). . .

who claims (s)he's absolutely driven to succeed. . .

and who hasn't needed help from anybody, but if they did seek the services of a professional -- an expert -- they only hired THE BEST. 

"My psychiatrist?  Doctor?  Nutritionist?  Trainer?  Got his/her degree from XYZ University.  Charges $500 an hour.  Has worked with hundreds of big named clients. . ."   (you know, all the truly significant elements used to decipher an expert's qualifications. . . )

All of this information comes out during the introduction and initial assessment.  Then, suddenly, as our training sessions commence, an alter-ego materializes -- one filled with head-to-toe negativity, who has lots of blame to pass around to everybody else outside of her/himself. . .

My psychiatrist/doctor/nutritionist/trainer didn't know what (s)he was talking about.  (S)He didn't understand my condition. . . didn't grasp that my body is different from the rest. . . didn't know how to develop a program that would fulfill me, my body type, my goals. . .

I don't know whether to laugh or cry when I hear commentary like this. Why?  Because I feel like I'm listening to an individual who's completely lost, who I want to help. . . but who, based on the character traits (s)he's presented, may be unreachable.
_____________________________

My question to you is this -- do you embody the person described above?  If so, here's my to-the-point response to your dilemma:

So. . . you only hire the best?  And virtually none of the best have been able to help you?  Then one of two things is happening here, and they both center around you. . .

1)  The experts you hired aren't as qualified as you as you thought and for some reason you've decided to stick with them.  Well, more power to you.  Presumably, nobody is forcing you to stick with substandard service.  Do some more research and find the experts who are truly capable and qualified to help you.

2)  The experts are giving you the best advice out there, and you're just not willing to listen and apply their knowledge.  In this case, all I have to say is, "WAKE UP!"  It's highly unlikely that you have all the answers.  If you do, why are you bothering to hire expert assistance?  If you've gone through the trouble to ask scores of professionals for their expert help, the least you can do is make a diligent effort to apply their advice.

As I've said before, the ability to create positive change -- whether it be physical, mental, emotional, spiritual, professional or personal -- comes down to accountability.  If you're not accountable to yourself, it doesn't matter how much technical knowledge you have or how much expert advice you receive -- you'll still struggle to succeed.

Stop struggling by utilizing the expert wisdom that you've invited into your life.  Stop struggling by making application, not theory, your practice.

Moooving.

Provided that the cell source for the cloning is genetically pure and from a healthy animal, this idea makes sense to me.  Now if we could get the bulk of farmers to stop genetically modifying food or pumping it full of antibiotics, grains and other low quality food sources. . .

In The News. . .

FDA OKs meat, milk from most cloned animals
By Jennifer Pifer
CNN

ATLANTA, Georgia (CNN) -- Meat and milk from most cloned animals are safe to eat, the Food and Drug Administration announced Tuesday.
According to a 968-page "final risk assessment," the FDA finds no safety risks in meat from healthy cloned cows, pigs or goats or milk from cloned cows and their offspring.
"Food products derived from cattle, swine, and goat clones pose no more risk than food derived from sexually reproduced animals," the report said.  (More. . . )

A Point That Can't Be Emphasized Enough.

Check out this article, forwarded to me by my good friend and highly respected fitness peer, Eugene Thong.

New York Magazine Presents:

The Scientist and the Stairmaster: Why most of us believe that exercise makes us thinner - and why we're wrong.  By Gary Taubes

Pay particular attention to the information on the final page (p. 5).  In summary, Mr. Taubes writes:

"The one thing that might be said about exercise with certainty is that it tends to make us hungry.  Maybe not immediately, but eventually.  Burn more calories and the odds are very good that we'll consume more as well.  And this simple fact alone might explain both the scientific evidence and a nation's worth of sorely disappointing anecdotal experience."

"The job of determining how fuels (glucose and fatty acids) will be used, whether we will store them as fat or burn them for energy, is carried out primarily by the hormone insulin in concert with an enzyme known technically as lipoprotein lipase -- LPL, for short."

". . . during a workout, LPL activity increases in muscle tissue, and so our muscle cells suck up fatty acids to use for fuel.  Then, when we're done exercising, LPL activity in the muscle tissue tapers off and LPL activity in our fat tissue spikes, pulling calories into fat cells." (the body is working for homeostasis)

". . . Contemplating the means by which we might lose weight without considering the hormonal regulation of fat tissue is like wondering why children grow taller without considering the role of growth hormones."

"Since insulin is the primary hormone affecting the activity of LPL on our cells, it's not surprising that insulin is the primary regulator of how fat we get. . . Because insulin determines fat accumulation, it's quite possible that we get fat not because we eat too much or exercise too little, but because we secrete too much insulin or because insulin levels remain elevated far longer than might be ideal."

". . .it's carbohydrates -- particularly easily digestible carbohydrates and sugars -- that primarily stimulate insulin secretion.  'Carbohydrates is driving insulin is driving fat,' says George Cahill Jr, a retired Harvard professor of medicine and expert on insulin. . .  So maybe if we eat fewer carbohydrates -- in particular the easily digestible simple carbohydrates and sugars -- we might lose considerable fat or at least not gain any more, whether we exercise or not.  This would explain the slew of recent clinical trials demonstrating that dieters who restrict carbohydrates but not calories invariably lose more weight than dieters who restrict calories but not necessarily carbohydrates."

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I can see the initial reactions to this article now. . . Clients thinking, "Great.  What's the point of exercising now, being that it won't do much for me."  Or fitness professionals shunning this information because they feel it threatens the validity of their career choice.

Understandable reactions?  Perhaps.  Misguided?  I think so.

Activity in the form of exercise can do a lot for you.  But it's important to keep the proper perspective on what exercise delivers, in and of itself:

• Enhanced performance.  Whether you're young or old, rehabbing or injury-free, a novice or an elite athlete, the guaranteed result of exercise (read: strength training), if performed correctly, is enhancement of variables such as strength, stability, power and endurance.
• Enjoyment.  Whether you're learning to connect mind with body, competing (with yourself or against others) or simply moving for the sake of moving.

Exercise is not a "magic bullet" that provides the end all, be all solution to fat loss.  And if it was, it's not capable of handling the task.  It's only a small part of a lifestyle that also consists of emotional and mental well-being, rest and recovery and quality nutrition.

This is why you've seen me rant in the past over the twisted mindset of the individual(s) who proclaim, "I don't care about health as long as I look good!"  If you don't care about health, if you don't pay attention to your lifestyle . . . if you don't do things like minimize ingestion of sugar to keep your insulin levels in check, you'll severely reduce the chance of reaching your physique goal.  And if you do reach it, it will likely be short-lived.

Avoid looking at exercise as the sole answer to fat loss.  Stop trying to out-smart human biology and out-train crappy nutrition.  Wise up and fully embrace a healthy lifestyle . . . and your long-term, optimal fat loss results should be just around the corner.

Drinking Soda Can Make You Fat. Boy, There's a Surprise.

Here's some news that should be no news -- especially to all of us not living under a rock for years -- as provided by the tabloid, er, world news giant CNN.com:

Nutritionists:  Soda Making Americans Drink Themselves Fat

I'll be looking for articles tomorrow about water being wet and the sky being blue. . .

All kidding aside, the article's key points:

1.  Sugar in soda is a major contributing factor to the obesity problem -- must be due to the erratic hormonal response it induces.

2.  Soda delivers a high amount of calories -- empty calories -- which are problematic because they don't make you feel full, despite having just drained a 2 liter bottle of soda.  This, of course, increases the probability that you'll consume a surplus of calories for the day . . . consume more calories than you burn off and, well, you know the story.

My point of contention with this article?  Dr. David Ludwig, Harvard endocrinologist, proclaiming that the first step to eradicating obesity is clearly "giving up sugary soda for diet drinks, or water. . ."

Diet drinks?

Dr. Ludwig must not have seen the recently published study on Diet Soda's link to heart disease, and the risk factor associated with drinking diet soda -- increased waist circumference(!).

I don't know about you, but I'm thinking that diligently sticking to water and green tea consumption will  best serve you in your fat loss efforts.  Cast that soda - regular and diet - aside.

3 Keys To Survival If You Fall Off Track

One of the hardest things I encounter as a fitness professional is a client coming into a session lamenting a poor choice they've made, or distraught over the difficulty of adhering to a new lifestyle, even when they've been making great progress.  It's not hard because I feel like I can't help them.  It's hard because I wish they'd more easily see that the occasional blunder is not akin to turning months of hard work into a pile of trash.  In fact, the occasional hiccup in their (your) training can turn out to be rather inconsequential.  It's the mental recovery from that "hiccup" that ends up being significant.

If, during your fitness journey, you find yourself at the tail end of a poor choice or a bad day - and you're feeling that all your blood, sweat and tears have been shed for nothing - here's what I suggest to get you immediately back on track:

1.  Remember where you came from.  It wasn't so long ago when you actually were starting out from scratch. . . when you were completely naive to the challenges ahead.  And you faced those challenges head on -- successfully no less -- to get to this point.  Okay, so this particular challenge was big enough to knock you off course.  So what?  You got through hard times in the past, right?  Allow the past to remind you that you can do it again.

2.  Step back onto the track at the exact same point you got knocked off.  As I alluded to above, sometimes the hardest thing to remember when you're facing adversity is that you don't have to go back to square one just because you made an error.  It's not like you've literally forgotten everything you've learned or that your body has immediately regressed to your pre-training days.  Pick yourself up and get right back on track.  By virtue of your experience, let alone your physical journey, you're advanced beyond where you once were.  Recognize that.  Half your battle is having the awareness to objectively recognize your place at this moment.

3.  Expect to fall again -- not that I'm advising you to go out of your way looking for trouble.  Accept the fact that life is going to throw you the occasional hurdle that you just can't leap over, slide under or dive through as easily as you'd like.  Your awareness, and acceptance, of the inevitable conditions you - desensitizes you, if you will - to comfortably handle any obstacle when the time comes to face it.

______________________

You're going to make mistakes.  You'll miss a meal.  You'll have an uninspired workout or two.  You'll make poor food choices.  But making a less-than-ideal choice on rare occasion will not kill your progress -- letting your mind spiral uncontrollably into a cesspool of self-loathing every time you make a mistake will.  The body goes where the mind takes it.  Keep proper perspective as you encounter your challenges so you can jump back on course -- right where you fell off.  

High Fructose Corn Syrup -- Not the Worst Sweetener, But Does That Make it Good?

The results of a soon-to-be-released study on High Fructose Corn Syrup (HFCS) were recently summarized in Science Daily:

Not Enough Evidence to Indict High Fructose Corn Syrup in Obesity

Drs. Richard Forshee and Mauren Storey, along with their assembled team of experts, analyzed past research to find evidence of HFCS being linked to obesity . . . and didn't find a strong link between the two.  They took the time to provide suggestions for future studies, so that a link between HFCS and obesity could be more clearly defined (or refuted).  On the surface, the methodology used seem appropriate and the conclusions drawn, logical.  But I still have some reservations about this study, including. . .   

1.  The source of funding.  Tate & Lyle, one of the world's largest producers of starches and cereal sweeteners (including high fructose corn syrup), funded this project.  I'm not challenging the integrity of Drs. Richard Forshee and Maureen Storey, or anybody else involved in this project for that matter. But I think it'd be easier to believe that this research was truly objective had the funding come from a company without billions of dollars at stake.

2.  The emphasis of the research.  When I came across the title, Not Enough Evidence to Indict High Fructose Corn Syrup in Obesity, my initial perception was that this study (and any study like it) was aimed strictly at refuting HFCS' link to obesity.  Then I read Dr. Forshee's interpretation of the results: "the expert panel concluded that high fructose corn syrup does not appear to contribute (to obesity) differently than any other energy sources."

Differently than the other energy resources?  Okay, so HFCS might not own the unique capability of generating obesity.  But is it just as bad as other energy sources (i.e. other sugars), at wreaking havoc on our metabolism and prompting obesity?  If so, isn't that bad enough?

__________________________________________________

Ironically, Dr. Forshee's words are similar to those spoken by Dr. Walter Willett, nutrition department chairman at Harvard's School of Public Health, who was quoted in a New York Times article last year:

"There's no substantial evidence to support the idea that HFCS is somehow resonsible for obesity.  If there was no HFCS, I don't think we would see a change in anything important.  I think there's this overreaction."

Dr. Willett then continued on by saying (as paraphrased by the NY Times author) . . . that he was not defending HFCS as a healthy ingredient, but that he simply thinks that it is no worse than the refined white sugar it replaces, since both offer easily consumed calories with no nutrients in them. __________________________________________________

Shouldn't the issue here be not that HFCS contributes differently, but that society as a whole is simply eating too many sugars -- including high fructose corn syrup -- and chronic ingestion of simple sugars contributes to obesity?

Wouldn't we be better served if this research was directed more at finding ways to reduce excessive simple sugar consumption (regardless of the source), as opposed to trying to figure out which sugar is a tad worse than the other?

It seems to me, that this research may be merely nitpicking at the minute details so much that it's missing the overall point.

Diet Soda's Link to Heart Disease

The results of a recently published longitudinal study, led by Drs. Ramachandran Vasan and Ravi Dhingra,  indicate that regular consumption of soda (at least 1 can per day) is associated with an increased chance of developing risk factors for heart disease - including excess waist circumference, high blood pressure and elevated fasting glucose levels.

For the scientists, the surprise here isn't that consumption of regular soda promoted these risk factors -- prior research has shown this before -- but that diet soda is just as likely to put you at risk as regular soda.**

Diet soda.  Zero calories.  Zero sugar.  People read this and tend to assume that this equates to zero problem . . . and fat loss (or zero fat gain) due to calorie restriction.  And here's a study that reminds us that it would be wise to reconsider that assumption.

As I've written in the past, caloric content is not the only variable to consider as you choose food for consumption.  Food quality is equally significant.  You can't consistently ingest crap (read: processed and loaded with artificial sweeteners and other chemicals) and expect your body to function optimally, let alone at a base level of health.

An important perspective to remember, the next time you're struggling with a choice between Diet-X and diet water.

**Note -- This study is strictly observational -- further studies have to be performed to actually define the mechanism(s) by which diet soda links to the aforementioned risk factors for heart disease.

Strong-Willed? Apply Within.

In today's NY Times, Barron H. Lerner, asks:

"As Diet Ideas Abound, Is Willpower Obsolete?"

His essay poses a worthwhile question in the midst of literature suggesting that strong will, wise choices, and consistent exercise are, in fact, relatively insignificant in provoking long-term fat loss -- especially where genetic predisposition is concerned.

Dr. Lerner doesn't easily accept the idea that willpower is irrelevant in the fight against obesity, and he implies as much in his closing statement:

"I just cannot conceive of a session with an overweight patient that does not involve a discussion of being careful at holiday meals, controlling portion size, avoiding bedtime snacks and trying to exercise three days per week."

It's hard to argue with this sentiment.  After all, at the end of the day, we as individuals are the ones who need to take responsibility for our health and appearance.  We make our final decisions based on the choices available to us.  We have to develop the willpower to make consistently beneficial choices -- either on our own or with the prodding of a health professional -- no matter what the variables are that we're confronting.

Of course, defending the significance of willpower in the war against obesity doesn't make the science any less important.  Do genetics play a role in how far we can or can't develop?  Without question.  Does the environment around us strongly impact our ability to lose fat?  Absolutely.  (I even cited, here, the concept that the environment may have a more powerful influence over us than our internal convictions.)

But regardless of the obstacles we've got to overcome; regardless of the fate that "science" dictates we're capable of achieving, it's illogical to believe that willpower won't have even the slightest impact on our fat loss journey.  At the very least, having the willpower to make "good choices" on a consistent basis will lead to better health, if not a smaller waistline.

"The Tipping Point" to Healthy Living

Having trouble losing fat?  Can't figure out why your consistent training isn't making you stronger?  Don't understand why your stress levels aren't dropping despite what you consider to be your best efforts?

The difficulty you're experiencing while trying to find success may not be related to factors that are most often considered -- i.e. not training hard enough, genetics, lack of time to shop for quality food, poor regulation of hormone balance due to poor nutrition, etc.  Instead, it could very well be due to the context under which you're living your life. . . . the environment that you consistently expose yourself to.

Need further explanation?

In his book, The Tipping Point, author Malcolm Gladwell illustrates the importance of "the little things" -- even those little things that seem trivial or counter-intuitive -- and their ability to create powerful change or full-on epidemics when manipulated intelligently.  One of the variables that Gladwell describes as important for creating epidemics is "The Power of Context."   In his discussion, he outlines a research project by John Darley and Daniel Batson -- a "Good Samaritan Study" conducted to describe human behavior based on varying environmental circumstances.  As stated by Gladwell:

"What this study [suggests]. . . is that the convictions of your heart and the actual contents of your thoughts are less important, in the end, in guiding your actions than the immediate context of your behavior." (2000, p. 165)

Later, he takes this point even further:

"What must underlie successful [change] . . . is a bedrock belief that change is possible. . . in the face of the right kind of impetus. . . We like to think of ourselves as autonomous and inner-directed, that who we are and how we act is something permanently set by our genes and our temperament. . . . But if you [take a close look at real life examples], you see that we are actually powerfully influenced by our surroundings, our immediate context, and the personalities of those around us." (2000, pp. 258-259)

The saying is, "You are who you hang out with" and it's typically used to describe personality traits as related to character.  But it can also be applied to the physical realm as well.  Don't lose sight of the fact that your struggle to enhance your fitness may have as much to do with your environment as with your genetics.  Your focus may be off.  Your motivation may be non-existent.  Your bad habits hard to replace with positive changes.

And while it's important to take ownership of your issues and take responsibility for changing them, the fact remains that your mindset might be under the control of the subtle, but highly influential factors of your external environment.

Make an effort to become truly aware of the environment that surrounds you.  Are your friends negatively influencing you, or do they exemplify the healthy lifestyle you'd like to emulate?  Do you have a motivational social network?  Do you live in a safe, supportive neighborhood?  Is your home set up to encourage good habits?  Becoming conscious of how your current environment may be negatively effecting you enables you to change your surroundings.

And that change might just be the stimulus required to get the results you've been striving for.

Leave No Doubt

What's the purpose of goal setting? 

• To help you achieve what you want by providing you with a vision toward a specific purpose. 
• To help you realize where you are on the path toward that vision. 
• To help you determine what actions are required to reach your final destination. 

Goals are meant to provide a foundation for fulfilling your purpose. 

So when you're verbalizing them, don't waffle.  As you write your goals down, don't dilute their strength by hedging.  Avoid statements that implicate doubt or reluctance.

Setting goals with a mindset like "I'm going to try to increase my strength by 10%" or "It will be hard to lose 25 lbs, but . . . " or "I think I can cut refined sugar out of my diet" is only setting you up for failure.  These weakened statements give you the tiniest of openings to make an excuse, to quit, to fall short of your goals.  They perpetuate a voice of doubt in your mind that says you're not going to accomplish your task.

When you create a goal for yourself, go beyond being specific.  Be proud, confident, concise and absolute.

"I will increase my strength by 10%."

"I'm going to lose 25 lbs in 3 months."

"I'm going to remove refined sugars from my diet."

Don't let fear, doubt, uncertainty or laziness contaminate your emotions, thoughts or words.  Write direct and powerful goals that will inspire and motivate you every time you read them.  Every time you think of them.

When every fiber of your being inspires a purpose, a seed of passion, to take root inside you, let that seed become all that it wants to be.  FIRMLY state your goals and leave no doubt in your psyche that you're going to fulfill any purpose, big or small, that you desire.

Gina Kolata Is Back.

Is that good for our fight against obesity?

In a world that's increasingly fatter, every attempt to examine and understand obesity's root cause, with the intent to understand and stop the epidemic, is important.  In Rethinking Thin, NY Times science writer Gina Kolata tackles the issue, but I'm concerned that the message isn't necessarily a good one.

Essentially, her message is that a majority of individuals trying to lose weight are wasting their time because genetics has predisposed them to a specific weight range.  This (dangerously) has the potential to send out a "why bother?" message to scores of obese people striving to lose fat.

Picture average Joe vegetating on a couch, stuffing his mouth with crappy food, sitting on his ass 8 hours a day, getting fatter by the second.  Miraculously, though, he's come to the realization that he's killing himself with his bad choices.  He decides he's going to try changing his lifestyle and shed the excessive blubber from his frame.

And then a news report flashes on the screen, reporting a link between genetics and obesity. . .                                                                                                            

The anchors open their story with:

Ever wonder if all that exercise and dieting is worthwhile?  Well, new studies have shown that trying to burn body fat with all your hard work and healthy eating may very well be a ginormous waste of your time.  Why?  Because your weight is determined by your genes. . .

They continue on with an abridged version of the actual scientific facts, leaving an opening for Joe (and everybody else watching) to misinterpret the issue and fail to recognize his reality.  Joe suddenly thinks, "Wow.  My genes are what make me fat, not my couch potato, face-stuffing lifestyle.  So, why bother doing anything?  It won't help me anyway. . ."  And just like that, he goes from motivated to improve his health and fitness to motivated to find a beer and bag o' chips.

That's just great.

Too far fetched, you say?

People misinterpret "low carb" as "no carb." 

They misinterpret "dark chocolate is better for you than milk chocolate" as "dark chocolate is good for you so eat a lot of it." 

They misinterpret "wine is good for cardiovascular health" as "alcohol is good for you. . . Bottoms up!"

So, if a large percentage of the population has trouble discerning between reality and ridiculous for such topics as carbs, fat and alcohol, how are they going to define the fine line between "genetically determined body type" and "obesity due to overconsumption of sugar and processed food?"

Gina Kolata is always good for a thought provoking read and, personally, I appreciate how she motivates me to further explore the topic she's covered.  But in this case, I think the book's message may be more harmful than good to the obese people who read it.

There is an obesity epidemic ravaging the US and consuming the rest of the developing world -- and genetics is not the root cause.  It is incumbent upon us as part of the human species -- whether obese, or helping somebody win the battle against obesity -- to take responsibility for our lifestyle choices and beware the temptation to use genetics as an unjustifiable excuse for our growing waistlines.

Love Coke? Good. Now Drink Your Water.

The following information has circulated through my email in the past, and may well have been in your email inbox before.  I like this email because it adds a little flavor to the "go drink your water" lecture that we fitness professionals deliver on a regular basis.

Fun Facts about People and Water:

1. 75% of Americans are chronically dehydrated (and this is probably the case for half the world population.
2.  In 37% of Americans, the thirst mechanism is so weak that it's mistaken for hunger.
3.  Even MILD dehydration will slow down one's metabolism as much as 3%
4.  One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
5.  Lack of water is the #1 trigger of daytime fatigue.
6.  Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
7.  A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with math and difficulty focusing on the computer screen or on a printed page.
8.  Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and 50% less likely to develop bladder cancer.  Are you drinking the amount of water you should drink everyday?

Fun Facts about Coke:

1.  In many states the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident.
2.  You can put a T-bone steak in a bowl of Coke and it will be gone in two days.
3.  To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the "real thing" sit for one hour -- then flush clean.  The citric acid in Coke removes stains from vitreous china.
4.  To remove rust spots from chrome car bumpers:  Rub the bumper with a rumpled up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.
5.  To clean corrosion from car battery terminals:  Pour a can of Coca-Cola over the