The Way

The Four Noble Truths

1. To live means to suffer
2. Suffering is created through attachment
3. The cessation of suffering comes from non-attachment
4. The Path to this cessation is Eightfold

The Eightfold Path

1. Intention
2. View
3. Speech
4. Action
5. Livelihood
6. Effort
7. Mindfulness
8. Concentration

Quotes

Lao-Tzu

"Darkness within darkness. The gateway to all understanding."

"Health is the greatest possession. Contentment is the greatest treasure. Confidence is the greatest friend. Non-being is the greatest joy."

"I have three treasures, which I cherish and guard. The first is love, the second is contentment, the third modesty. Only loving people are brave, only the content are mild, only the modest can wield authority."

Ralf Waldo Emerson

"It is one of the most beautiful compensations of life, that no man can sincerely try to help another without helping himself." 

" All I have seen teaches me to trust the Creator for all I have not seen."

Albert Einstein

"Many kinds of men devote themselves to science, and not all for the sake of science herself. There are some who come into her temple because it offers opportunity to display their particular talents. To this class of men science is a kind of sport in the practice of which they exult, just as an athlete exults in the exercise of his muscular prowess. There is another class of men who come into the temple to make an offering of their brain pulp in the hope of securing a profitable return. These men are scientists only by the chance of some circumstances which offered itself when making a choice of career. If the attending circumstances had been different, they might have become politicians or captains of business. Should an angel of God descend and drive from the temple of science all those who belong to the categories I have mentioned, I fear the temple would be nearly emptied. But a few worshippers would still remain – some from former times and some from ours. To these latter belongs our Planck [Max Karl Ernst Ludwig]. And that is why we love him."

Poetry

Last Curtain

I know that the day will come
when my sight of this earth shall be lost,
and life will take its leave in silence,
drawing the last curtain over my eyes.

Yet stars will watch at night,
and morning rise as before,
and hours heave like sea waves casting up pleasures and pains.

When I think of this end of my moments,
the barrier of the moments breaks
and I see by the light of death
thy world with its careless treasures.
Rare is its lowliest seat,
rare is its meanest of lives.

Things that I longed for in vain
and things that I got
---let them pass.
Let me but truly possess
the things that I ever spurned
and overlooked.


- Rabindranath Tagore

New Articles
What about protein shakes? Will they help me gain muscle (turn fat to muscle)? Do they work at all?
What are Omega Fatty Acids? What is the best way of getting enough in your diet? Is it possible to get too much? Is it healthy to eat foods that have added Omega fatty-acids?

What brand name is the best in vitamins? Does a higher price mean better quality or just more profit? What vitamin is better, natural or manufactured?

Out of the Shadow – Fall 1999

Out of the Shadow – US Embassy Newsletter Introduction
Week 1: “Weight training makes your muscles too big right away!”
Week 2: “What’s the best way to lose these ‘love handles’?”
Week 3: “Should I do my cardio before or after weight training?”
Week 4: “What is your opinion on the Atkins Diet?”
Week 5: “Are free weights better than machines?”
Week 6: “Is it true that I shouldn’t eat after 8pm?”
Week 7: “How do I avoid gaining those extra ‘Holiday’ pounds?”
Week 8: “Will eating too many carbs make you fat?”
Week 9: “What are my options… besides going to the gym?”
Week 10: "How much protein should I be consuming?"
Week 11: “Do I need to use supplements?”
Week 12: “How long and how hard should I do my cardio exercises?”
Week 13: “How can I eat healthy when traveling?”
Week 14: “How can I minimize the urge to binge at night?”
Week 15: “How much stretching should I do?”
Week 16: “Live with Spirit”

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“Out of the Shadow” (US Embassy Newsletter, 2002-2003)

The following articles were originally published in the United States Embassy’s (Ottawa) internal weekly newsletter, “The Maple Leaf”. These articles were part of a weekly health column dating from October 2002 to March 2003. The purpose of the column was to answer frequently asked questions but more importantly, to undo popular health-related myths and controversies. The articles appear unaltered and in their original printed format.




Week 1: “Weight training makes your muscles too big right away!”

This is a common misconception by the general public and particularly a feared one with women. The notion that muscles “grow right away after training with weights” is physiologically unfounded. The acute (immediate) increase in the size of the muscles, which is referred to in the bodybuilding realm as “the pump”, results from blood shunting. Blood shunting (blood movement) occurs because working muscles require a greater oxygen supply for functioning than nonworking muscles. Therefore, more blood volume is needed to transport a greater oxygen supply; in order to satisfy the muscles’ increased demands. Glycogen (stored form of glucose in the body) breakdown will also cause an acute increase in muscle size. In addition to increased oxygen demands, working muscles require greater amounts of energy for functioning. Therefore, more blood glucose (blood sugar) must be shuttled into these working muscles to meet increased metabolic needs. As a result of increased oxygen and glucose needs, more blood is pumped (moved) to working muscles, which creates a temporary and “artificial” increase in muscle size that is often misinterpreted as actual lean muscle tissue growth.

Muscle hyperplasia and accreation (actual muscle fiber growth) requires months to years of proper exercise, nutrition, recovery, supplementation and in some cases with certain individuals, even pharmaceutical aid. In addition, it is more difficult for women to attain similar physiological results as compared to their male counterparts. Therefore, in comparison to men, women must work harder to attain the same amount of muscle tissue growth via resistance (weight) training. This should hopefully dispel the myth and remove any fears some women have regarding weight training and its effects. One does not have to lift weights like Arnold Schwarzenegger to reap the many benefits of resistance training (increased bone density and metabolism to name a couple); however one should not omit this aspect of exercise for fear of “becoming too big”.

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Week 2: “What’s the best way to lose these ‘love handles’?”

The idea that you can target and lose fat from only one particular part of the body is termed spot reduction. The notion sounds appealing but the physiological evidence for its validity is less so. When the body begins to use fat reserves, it does so in a predetermined (genetic) and chronological manner. This means there exists a natural progression from which the body will delve into the many fat depots (storage sites) located throughout the different bodyparts. For the majority of individuals, excluding genetic anomalies, the torso (trunk) area is the last storage area that the body will “dip” into for energy use. The appendages (arms and legs) tend to be the primary areas of fat loss. One will usually see relatively decreased adiposity (external body fat) and increased muscle definition on one’s arms and legs before similar noticeable differences are witnessed in the trunk area. It is still possible for one to notice simultaneous improvements in the torso area; however, these improvements tend to be less drastic than those experienced in the aforementioned appendages locations.

There are also gender differences related to this issue. Men tend to have a greater difficulty in losing fat from their side (oblique) areas, otherwise known as the “love handles” area. In addition, the shoulder blade area on the back (subscapular region) is another problem site for men. In contrast, there is great propensity for women to experience difficulty in losing fat from the lower abs (inferior aspect of the transverse abdominus) and the hip-butt area (pelvis and gluteus region). Coupled with the physiological evidence that women must posses higher percentages of bodyfat (for childbearing purposes) than men, all things being equal, it becomes no surprise that the “problems” and issues associated with losing fat become further physically, psychologically, and socially complicated. A physical intervention to losing bodyfat includes efficient weight bearing exercises, proper nutrition, sufficient rest, and most importantly time. A psychological intervention would entail creating a positive mindset. A sociological intervention may include surrounding oneself with individuals who share and support similar feelings and thoughts towards life. But a lifestyle (holistic) intervention signifies that one has attained the dedication, persistence, and motivation necessary in maintaining this delicate balancing act, in light of the many challenges that life presents.

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Week 3: “Should I do my cardio before or after weight training?”

A question often posed by individuals seeking to maximize workouts, to that the answer is simply “it depends on your goals”. Cardiovascular or aerobic exercise is essential for cardiopulmonary (heart and lungs) and circulatory health. Cardio exercise is also responsible for clearing and preventing plaque (fat) buildup in the arteries, which reduces an individual’s chances of developing heart related diseases. Other benefits include increased efficiency in oxygen delivery (VO2 Max.), which translates into greater levels of work capacity. Cardio training also increases and maintains one’s metabolic rate both during and after exercise, not to mention helps burn excess calories. However, all things being equal, resistance training burns more calories, elevates, and maintains metabolism at higher levels and for a greater duration of time than cardio exercise. In addition to increased levels of muscle stamina (endurance), resistance training will increase bone and muscle density, which are responsible for altering body shape.

A common misconception is that cardio is the best method for losing fat and changing one’s body structure. In light of the scientific evidence, this is less optimal than undertaking a resistance training program that emphasizes high intensity, slow cadence (speed of the exercise being performed), and deep breathing techniques. However, additional cardio added to supplement the weight training program would increase fat burning, which is associated with muscle defining properties (“toning”). Therefore, the combination of the two types of exercise will maximize fat burning results. This entails that the individual performs the weight training portion of the program first, followed by a session of cardio training.

Not everyone ranks burning fat as the number one priority on his or her health wish-list. For some individuals, especially athletes who participate in sports that evaluate on the basis of performance, functionality is the main concern. Individuals in this category will derive better results if they perform cardio exercises prior to the weight training portion of their exercise program. Since performance is the key element, allocating energy reserves for high intensity aerobic training is the most optimal and efficient choice. A lower remaining level of energy reserves, hence decreased levels of intensity during weigh training is not detrimental, since aerobic capacity takes precedence over the aesthetic properties of losing fat and defining muscles.

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Week 4: “What is your opinion on the Atkins Diet”

A topic frequently confronted when dealing with diet and nutrition issues, both controversial and conditional in nature. Does the diet work? The answer is yes but a conditioned yes. First, there is no doubt that one will lose weight on this diet. However, this does not guarantee that all the weight loss will come from fat stores (fat body mass – FBM). Individuals are vulnerable to losing valuable muscle mass (lean body mass – LBM) if strict adherence to the program is not met. Second, assuming that the individual is successful at losing mostly weight from fat stores, the individual must endure physical hardships. Symptoms such as sluggishness, initial intense hunger pains, light-headedness, nausea, fatigue, and severe mood fluctuations are commonly experienced. If the individual is successful at conquering this phase, he or she is faced with the last but most important one of them all: lifetime maintenance. If this diet is to provide for a healthy and enduring change in habits, a change in lifestyle, carbohydrate sources MUST be gradually reintroduced into the person’s nutrition regiment. Continual and drastic long-term deprivation of carbohydrates (under 40 grams per day), both simple and complex, will eventually render the individual dysfunctional. In drastic instances, one may enter into a catatonic state, which potentially leads to mortality. Although this may be highly unlikely for the majority of the population; nonetheless, the possibility still exists.

The controversy surrounding this diet is rooted in the high frequency of “yo-yo” dieters who are unsuccessful in maintaining weight loss (i.e. are unsuccessful at taking their results and using it to bridge into a healthier lifestyle change). These individuals witness the rapid results that the Diet can offer and rationalize, either consciously or subconsciously, that there is no urgent need to maintain their successful weight loss, since it is so “easy” to lose all that weight in such a short period of time. This complicates things both physiologically and psychologically. The former results in the individual incrementally slowing their metabolism every time they go “on-and-off” the diet. This is due to lean body tissue wasting (loss of muscle), which results from depleted and decreased glycogen stores. The latter situation entails a psychological addiction. The individual will develop a sense of dependency on the diet in order to lose weight, which prevents the ability to initiate and develop healthy lifestyle habits. Long-term change and maintenance requires autonomy, an element that “yo-yo” dieters do not consistently exhibit.
The Atkins diet is controversial due to its radical and unorthodox approach to nutrition and to the number of cases of failed attempts by those aspiring to lose drastic amounts of weight in a short period of time. The media and the scientific community will have differing and varying opinions towards the effectiveness and safety of this diet but one thing is for sure: this diet does work. How safe and how well it works is up to you.

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Week 5: “Are free weights better than machines?”

As with most things in life, there are pros and cons to both. The popular notion that free weights are more beneficial than machine weights is due to the use of stabilizing (secondary supporting) muscles during the execution of a given exercise movement. Secondary muscle recruitment (involvement) allows for greater energy expenditure, since more muscle fibers are activated, which means that the individual burns more calories. In addition, the individual gains a better sense of muscular control and development. Given that one’s biomechanics (form), intensity (focused effort) and cadence (speed of the exercise movement) are held constant, one will derive similar difficulty levels using a lighter load (weight). However, this works well in theory but not so much in reality. The “average” exerciser tends not to be as concerned with form and other related exercise variables as the more experienced or higher-level trained athletes. These compromises result in the tendency to use heavier weights (especially by men), which is associated with sloppier form and irregular breathing techniques. These factors increase the likelihood of injuries; there is no need to use 50 pounds when 25 will do the job. This is not meant to deter individuals from training with free weights but should act as a reminder that attention to detail is of the utmost importance.

Machine weights and pulley/cable apparatuses tend be viewed in a lesser light in the realm of resistance training. The popular belief is that these machines are “easier” to use and therefore are not as beneficial to the individual as free weights. To a degree, the former is true; however, the latter is not. Machine weights are easier to use in the sense that they allow for a predetermined path and range of motion for a given exercise movement. This entails the requirement of less stability and balance on the individual’s part, since the maintaining of proper form is facilitated. However, one would be remiss not to mention other associated benefits of machine weights. For instance, it is easier for an inexperienced exerciser to learn proper techniques on machines because of the aforementioned reasons. More importantly, machines offer an increased element of safety. Individuals are less likely to hurt themselves because of the ergonomic design of these apparatuses. It is also important to mention the role machines have on muscle development versus muscle performance. Though the two are interrelated to a certain degree, the former describes aesthetic properties (shape, size, definition, etc.), while the latter entails more of a functional aspect (balance, stability, range of motion, etc.). Machines will have a greater influence on aesthetic development than functionality, which is one reason those involved in performance-based sports prefer free weight movements over machines. In contrast, those who are more concerned with the aesthetic development of their bodies will incorporate machine movements with their existing free-weight regiment.

Your body, more specifically your muscles, cannot differentiate between the weights of a preformed steel plate versus a bag filled with rocks if both are equally heavy. What is important though is that one’s focus and form are consistent, regardless of the exercise program one is adhering to. In the long run, efficiency and consistency leads to “success”.

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Week 6: “Is it true that I shouldn’t eat after 8pm?”

It is true that the closer you consume a meal before bed, the greater is the chance that your body will not burn the calories consumed from that meal but will likely store them as fat. However, this does not necessarily mean that you do not eat after 8pm under every circumstance. There are three important factors to always consider: the time you wakeup, how busy (active) your day was or is, and whether or not you have done or are going to be doing any form of formal exercise.

The first thing to account for is the time you started your day. The later you start your day, the later your day will end. Therefore, someone who gets up at 7am to work a 9 to 5 job will most-likely end their day before someone who gets up at 11 am to work a 4 to midnight shift. Everything being equal, if both individuals are eating after 8pm, the first person is more apt to store the calories consumed from the meal as fat, since he or she sleeps at an earlier hour compared to the second person. The second individual will have a greater time span to burn these calories before going to bed.

The second factor involves the energy expended during the day. The more active you are the more calories you will burn. This includes running around the office, meeting and conversing with co-workers, not to mention other physically demanding or stressful activities. The more active your daily routine, the more calories your body needs for fuel. Therefore, a construction worker will require more energy, hence food, than someone who works in front of a computer all day. Everything being equal, the more calories you burn, the more calories you need to replenish your depleted energy stores.

The third factor is exercise. It is crucial to consume sufficient calories after exercise, especially if the exercise entailed high intense physical and mental exertion for a prolonged duration. The more you exhaust and deplete yourself from exercise, the more important it becomes to consume the according amount of calories. So, it would be detrimental for someone who finishes a high intense weight training session at 8pm not to eat afterwards. In fact the person will do more harm than good, since the body’s elevated metabolic rate will compensate by burning both fat and lean tissue (muscle) for energy. Unfortunately, in most cases, the body will take more from the latter than the former.

The three aforementioned factors, individually, have great influence on how the body burns energy and how it stores fat. When combined, a synergistic effect is created that exceeds the sum total of the individual effects. It is not surprising how confusion can be created when one considers the many factors one must account for while deciding on whether or not to eat “late”. A 28-year-old elite level female student athlete will have different eating patterns than a 50-year-old male who works a sedentary office job. The best way to understand proper eating patterns is to view oneself as an ever-changing and dynamic entity. Fuel your body according to the demands you and others place on it. In conjunction with the three factors, this strategy will give you the best opportunity to develop proper and efficient eating habits that maximize results.

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Week 7: “How do I avoid gaining those extra ‘Holiday’ pounds?”

There is no magic to the simple strategy of increasing one’s physical activity levels to compensate for an increase in caloric consumption. However, this is easier said than done. It is extremely difficult during the Holiday season for people not to consume sweets and other treats synonymous with this time of year. The key as always is moderation and timing. Having one or two cookies after each meal will do less “damage” to the body than engorging many at one sitting. In addition, the type of treats being consumed will also have differing effects on the body. For instance, Rice Krispies squares are not as calorie dense as double chocolate fudge brownies. When the ingredients in the two foods are analyzed, the quality of the ingredients of the former is less “detrimental” than the latter. The former contains cereal and melted marshmallows, which is simply pure sugar. The latter may include high amounts of butter, shortening, cocoa butter, and other rich ingredients in addition to high amounts of sugar. From a caloric view, the squares would be the lesser of two evils. Of course, there is always the factor of taste involved in such decisions. For those who find themselves in the situation of choosing the “richer” foods, the best defense is physical activity and the avoidance of sedentary habits. This entails helping around the house (cleaning after meals) or participating in planned activities (either athletic or non-athletic), rather than idly sitting around. It would be naïve to expect the individual not to spend quality time with friends and family. But doing so in a sedentary fashion should be minimized (especially after large meals and desserts), if one wishes to lessen the damage that potentially can be incurred through excess consumption of food and alcohol in addition to being inactive.

Beyond the choices we make and the accompanying repercussions of these choices are the psychological factors involved with eating. There tends to be a discrepancy between wants and needs. Unfortunately, they often appear to be opposites of one another. It is extremely difficult, even for those involved in the aesthetic industry that devote all their time and energy to food and exercise, to always make the most optimal decision. It is not surprising how the “average” person would struggle during these times. In essence, there are two situations that face the individual (must weigh the situations and understand the repercussions of either decision). If one decides chooses to monitor their consumption one must prepare to deal with cravings and the challenges of others enjoying their foods. If one chooses not to adhere to a monitored approach to food consumption, one must be ready to deal with the fact that there may be potential weight gain, especially if there is no according increase in physical activity. The problem usually lies in the fact that people want the best of both worlds (to have their cake and to eat it to). Things become much easier to deal with when one can rationalize and accept that regardless of what choice they make that they must be ready to accept the results of the decision. Problems occur when one makes a choice but then feels guilty for making that choice. If one decides not to worry about food during the Christmas season, instead to enjoy guilt free as most people desire, this is fine. As long as the individual does not become guilty and feel bad why they made the decision they made. Know what your options are before making a decision. Be aware of all the repercussions of each decision. Make the best decision based on an informal cost-benefit analysis. Most importantly, before deciding on a course of action, make a conscious effort to understand the ramifications of the decision. This will eliminate if not art least alleviate the potential heartache that tends to accompany the choices we make with food but beyond that, the choices we make in life.

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Week 8: “Will eating too many carbs make you fat?”

Eating too much of any type of food can potentially make a person fat. In order to avoid storing calories as fat, caloric intake must equal caloric expenditure. This equation works for all the macronutrients: protein, fat, and carbohydrates. Unfortunately, carbohydrates have developed a less than positive image in our culture and have been dubbed “the villain” in the attempts to sell fad diets and supplements. Research has yielded conflicting reports on the effects of carbs that in turn, has created more confusion in the public. Starchy carbohydrates and the Glycemic Index (GI) of foods are just two examples of this. It is popular belief that eating starchy carbs such as rice, breads, potatoes, and pastas increases a person’s chances of gaining fat. In addition, the GI, which measures the effects carbohydrates have on insulin levels and blood sugar, has received much attention by both the public and scientific community. It has been proven that starchy carbs take longer to metabolize (burn off) and that certain types of these carbs such as white bread and potatoes cause drastic fluctuations in insulin (blood sugar) levels. The latter is associated with extreme fluctuations in energy levels, which in turn affects the person’s mood. It is no wonder how the public can be misconstrued with these findings to believe that eating carbs means gaining fat. However, this is only part of the story.

“Guilt by association” is a saying that suits the carb dilemma. When we analyze the foods we eat, it becomes more apparent that carbohydrates are usually consumed with fat. Most carbohydrate-rich dishes are prepared or served with high amounts of fat. Let us not forget that a gram of carbs contains 4 calories, whereas 1 gram of fat equates to 9 calories. In addition, the energy systems of the body prefer carb sources (no molecular waste products are produced) before using calories from fat. When we take these two facts and combine them with the previously described effects of starch and the GI, it becomes apparent that eating a large plate of spaghetti with meatballs, topped with Parmesan cheese and garlic bread drowned in butter is a threat for storing fat (especially if the individual is physically inactive and is currently in poor health). Those who eat pasta without cream sauces, potatoes without sour cream or butter, and rice or breads plain are in the minority. Therefore, accusing the potato and not the sour cream as a threat to weight gain may be unfounded unless one adheres to the latter lifestyle.

Human beings need carbohydrates to function and to survive in the long run. It is possible to deprive oneself of these foods, especially of the starchy variety, but only for a short period of time. This raises the question why we would do such a thing to begin with. The answer tends to involve the idea that doing so will allow us to lose weight and look better. This creates the dilemma of potential long-term health risk for the potential short-term gain of aesthetic improvements. The most optimal way to approach this dilemma is to ensure consuming fatty and starchy foods in moderation. However, if one desires to indulge in such foods, one must compensate with increased levels of physical activity, which will allow for the expenditure of the many calories consumed. This prevents the storing of unused calories as fat.

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Week 9: “What are my options… besides going to the gym?”

Wellness describes a balanced approach to living. Wellness goes beyond the simplicities of physical health and fitness; it encompasses the well being of the mind, body, and spirit. Physical health exceeds the sum total of exercise in the gym environment. Rather, it is based on the total amount of activity an individual partakes in. For most people, incorporating health club workouts may be both unmotivating and inconvenient. Therefore, other activities must be done to satisfy daily exercise needs. Participating in planned activities that require some form of physical exertion at work or home is one option. This entails sports or games of all varieties. These activities need not be complex or competitive in order to be effective; a simple game of catch will do. If desired, more challenging sports like pick-up basketball or soccer provide more energy expenditure. Some individuals dislike the competitive nature of certain sports. Sports-specific exercises, otherwise known as plyometrics, will allow the benefits of high intensity exercise without the element of competitiveness. For those less inclined to partake in competitive and strenuous activities, brisk walking and light jogging will suffice. However, some prefer to exercise in the privacy of their own homes. If home exercise equipment is not available, videocassette workouts can provide both aerobic and anaerobic benefits. Aerobics, Tae Bo, yoga, Pilate’s are just a few of many different types of programs available. Another option for the home environment is calisthenics. Movements such as sit-ups, pushups, pull-ups will provide enough resistance to derive anaerobic and strength benefits.

Beyond the emphasis that is placed on formal or planned exercise is the overlooked importance of active living. Active living includes all the activities that are done beyond the domain of organized exercise. Household chores, commuting to and back from work, shopping, running errands are just a few examples. These little things often get overlooked. Taking the stairs instead of using the elevator, parking the car further from the point of destination, washing dishes by hand, and other household chores increase the calorie burning count. But beyond these simple suggestions are the fine details that can further increase the benefits of such activities. Squatting down (bending your legs and not your back) to pick-up objects provides both safety and extra physical benefits. The activation of the leg muscles during a squat requires more energy, hence more calories than a passive flexion of the lower back. This too will facilitate muscle development of the legs, while diminishing the treat of injuring the lower back. Carrying groceries to the car, rather than using a shopping cart is another example. There are numerous situations in which slight increases in the physical exertion of basic activities can benefit health. The individual should always choose the most physically exerting activity when confronted with options. Obviously time may factor into most situations. However, time should not be used as an excuse for choosing an overly sedentary way of life. Smart planning and practice will make it easier to incorporate an active lifestyle. Start with simple and subtle changes and allow for a period in order for them to develop into healthy habits. Avoid implementing drastic changes, since extreme interventions are more difficult to maintain and therefore become more challenging to develop into a lifestyle. Be patient and trust the resiliency of the human entity.

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Week 10: “How much protein should I be consuming?”

The popularity of high protein diets is related to the notion that carbohydrates are “bad” for you. Decreasing carbohydrate levels require that protein and fat levels increase. Proteins have been deified in the realm of strength and weigh training, specifically in fitness and bodybuilding. The muscle-building qualities of protein have been well documented in laboratory and real-world settings. However, the fact is the body can only utilize so much protein in a given period (within a 24-hour time span), regardless of one’s genetics and activity levels. Unless one is using pharmaceutical aids (steroids) to enhance performance or aesthetics, consuming anything more than 180 grams of protein per day is obsolete. Beyond this benchmark, protein will either be used as a substrate (energy) or stored as fat and the muscle-building properties of proteins are nullified.

People in underdeveloped countries struggle to meet daily protein requirements, something rarely witnessed in Western Culture. High protein consumption has been linked to renal (kidney) and liver diseases. In addition, high protein food sources are usually associated with high saturated fats, which can lead to elevated blood cholesterol and heart diseases. Non-animal sources such as soybeans are low in saturated fats and have been known to lower cholesterol.

Vegetarians are required to place greater emphasis in ensuring proper protein consumption. In order for amino acids (building blocks of protein) to repair and synthesize lean tissue growth, a complete profile must be present in the body, which requires the presence of all 20 amino acids. Unfortunately, the body cannot save amino acids (except in the form of fat for energy use). When you consider that all non-animal food sources are incomplete in their protein profiles (with the exception of soy), this makes combining the right foods essential in a Vegetarian’s nutritional plan. Consuming legumes (kidney beans, chic peas, black beans, etc.) with either grains (rice, wheat, barley, etc.) or nuts (peanuts, almonds, cashews, etc.) will give a complete protein profile. However, consuming grains with nuts will not complete the proteins.

It is suggested by nutrition and dietetic experts that the “average” adult consumes roughly half their weight (pounds) in protein (grams). So a healthy 150-pound female need not consume more than 75 grams of protein per day. The emergence of fad diets in conjunction with the sport of bodybuilding has created a sense of necessity to consume an overabundance of protein. Evidence of this is the supplement industry, which produces a plethora of protein supplements, originally intended to aid bodybuilders in the quest of enormous muscle gains. However, supplements have infiltrated mainstream society, in which inactive individuals are over consuming such products in response to the media and popular cultural beliefs.

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Week 11: “Do I need to use supplements?”

The answer is no if one incorporates a diet low in saturated fats, refined sugars, and processed foods but high in fresh fruits, veggies, fiber, whole grains, legumes, and lean choices of meat. For those who do not follow such guidelines, a multivitamin and mineral supplement may prove beneficial. Nonetheless, given the choice, the most beneficial would be to adhere to more balanced eating habits, rather than depending on pills to alleviate deficiencies. “Natural” or “whole” foods benefit us in other ways, such as providing us with phytochemicals that aid body functioning. However, people who heavily depend on supplementation need to address the issue of adequate fiber intake, which may require the consumption of fiber supplements such as chewable capsules or drink mixtures. Those who rebuttal with the notion that eating more roughage from fruits and veggies would satisfy this need, would be explicitly stating the redundancy of taking supplements. In certain cases, over consumption of certain vitamins such as the fat soluble ones (A, D, E, K) may lead to levels of toxic-like buildup. In such instances, supplements may do more harm than good to the body.

In today’s fast-paced world, time is of a premium. People find it difficult to incorporate healthy eating patterns, which may lead to nutrient deficiencies. Having poutine or a burger and fries for lunch will not provide the required essential vitamins and minerals that the body needs for functioning. In addition, these types of food are extremely high in empty calories, which not only affects body fat levels but functioning. For these individuals, supplementation will improve health status. However, the optimal solution is to introduce healthier food choices into one’s lifestyle. This requires more time, energy, and thought on the individual’s part but will result in a healthier mindstyle. Planning and cooking meals ahead of time, bringing more food to school or work, and infusing healthy food choices when eating out are some strategies.

Cost is another factor one must consider. Prices for supplements vary greatly depending on the manufacturer (brand name) and the particular product being marketed. An all-purpose multivitamin and mineral tablet or capsule will more than suffice in most instances. Generally, there is no need to consume single vitamins, unless prescribed by a health professional. An example is Folate (folic acid), prescribed to women who plan childbirth. Another example is the use of vitamins A, C, or E (the antioxidants). These vitamins protect us from free radicals and other carcinogens (cancer causing agents) that surround our environment. Over consuming vitamins is not only a waste of money but it poses potential health repercussions. The aforementioned threat of toxicity is one element. Another issue is certain vitamins will compete with other vitamins in order to bind on receptor sites found in our cells. This means that consuming too much of one particular vitamin may not only offset the effects but in some cases nullify the ability for other vitamins to be absorbed into the body.

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Week 12: “How long and how hard should I do my cardio exercises?”

Many exercisers are under the impression that the lower the intensity (difficulty) during aerobic exercise the better it is for burning fat. It is true that the lower the difficulty level, the greater the percentage of fat being used compared to carbohydrate stores. In fact, the highest percentage of fat burning occurs when one is at rest or sleep. However, this does not mean the most fat being burned in absolute terms.

A clear distinction must be made between the terms relative and absolute. The former represents a percentage value. For instance, if one were to burn 100 calories during exercise at a fat burning rate of 70%, 70 calories will come from fat calories. In contrast, absolute value represents a sum total. If one performs an exercise that requires 200 calories at a fat burning rate of 50%, one will expend 100 calories from fat reserves. It is evident that the first exercise condition allows for a greater relative value of fat burning, 70% versus 50%, respectively. However, the second condition allows for a greater absolute (total) amount of fat burned, 100 calories versus 70 calories. Therefore, if one exercises at a lower level of exertion to maximize relative fat burning, one must compensate by performing the exercise for a longer duration to ensure that total calories burnt is sufficient. Unfortunately, the issues of time and patience are often forefront under these circumstances, as current lifestyles often prevent individuals from having the luxuries of both.

An inverse relationship exists between duration and difficulty of exercise, meaning the more intense, the less time the exercise can be performed. Compare the speed of athletes running 100-meter dashes versus marathons. In contrast, the lower the intensity, the longer one is able to maintain the activity. This principle applies to all cardiovascular (aerobic) and strength training (anaerobic) exercises.

In practical terms, the best way to monitor one’s intensity level is to use what is known as the “breath test”. When doing cardio, attempt to converse with another person within the vicinity. If it is difficult or impossible to converse without having sensations of discomfort then one is most-likely at too high of an intensity level. A good intensity level tends to be achieved when an individual finds it moderately difficult to maintain a conversation while doing cardio exercises.

In terms of duration (given a certain intensity level), it is recommended that one should perform at least 20-25 minutes of cardio to derive either aesthetic or functional benefits. Some individuals perform extended cardio sessions that exceed an hour. These individuals are advised to ensure that they are not overexerting themselves. Doing so will hamper resistance exercise if the extended cardio session is done prior to the strength training. On the days that one is doing only cardio, an extended session is not as detrimental, since there is no need to allocate energy for weight training exercises. Avoid the temptation to do too much, which can lead to over-training.

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Week 13: “How can I eat healthy when traveling?”

There are several strategies that can help us from succumbing to the temptations of fast foods and other unhealthy choices. If possible, buying foods from a grocery store will ensure a variety of fresh and unprocessed foods. However, if this is not an option, the choice of eating healthy still remains. Regardless of the establishment, there is always an opportunity for a healthy meal when ordering in a restaurant. For instance, fast foods such as MacDonald’s and even KFC have “healthier” choices in their menus. Ordering grilled instead of fried entrées, avoiding mayonnaise, ordering juice instead of pop, skipping the French fries, using vinaigrette salad dressing, and avoiding added cheese are just a few ways to cut unwanted calories. The worst-case scenario is not having options at these restaurants. In this case, we should choose the healthiest possible choice but more importantly, consume only enough until the next opportunity to eat healthier arises. This is easier said than done for most if not all of us. Consuming extra liquids, preferably freshly squeezed fruit or vegetable juices, provides nutrient dense calories, vitamins, minerals, and fiber (depending on the preparation method). This also adds volume to the stomach, which will temporarily reduce hunger pains.

When dining at eclectic restaurants, the same principles hold true. Choose baked, broiled, grilled, and steamed foods over fried, sautéed, or deep-fried dishes. Avoid ordering large portions of meats at the expense of smaller or no servings of veggies. Veggies (grilled, baked, raw, etc.) provide fiber and have greater volume, which gives us more physical satisfaction. However, if eating a large portion of meat cannot be avoided, choosing lean cuts of unprocessed meats is best. Compare sirloin and rib eye steak; sirloin is much lower in fat. Yet rib eye is a better choice than sausages, since the latter is made from processed meats. Eating too much meat may also diminish the amount of total complex carbohydrates consumed (wild rice, whole grain breads, sweet potatoes, whole grain pastas). Complex carbs maintain a constant level of blood sugar, which allows us to perform at peak levels for longer durations. This also curbs hunger for a longer period, which decreases our desires to binge on other junk foods. Being satiated for longer periods is better for functioning, especially if long periods between meals are likely to occur. It is also wise to avoid ordering rich desserts such as cakes, pies, or pastries. Fruit salads, frozen yogurts, sorbets are a few choices that provide taste and nutrient dense calories. However, it is still possible to eat healthier given the choice between two unhealthy foods. Plain sponge cake with fruit syrup is much healthier than triple-chocolate brownies. Moderation with alcohol is also a wise choice. Alcohol contains no nutrients (empty calories) and increases the likelihood of extra calories stored as fat. Eating away from home is difficult because it gives us the excuse to not eat as healthy. Being cognizant of this is the first step to avoiding the pitfalls of eating on the go.

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Week 14: “How can I minimize the urge to binge at night?”

A dilemma experienced by all. Preventing these urges is a difficult task, since it involves hunger and appetite. Hunger is a physiological condition associated with low blood sugar, stomach growling, weakness, lightheadedness, and crankiness, to name several. Appetite is a psychological response to food. Therefore, it is possible to be physically satisfied (full) yet desire more food. An example is dessert after a large meal; we may feel full (satiated) but still crave a large slice of cake. Binging (the tendency to over consume on particular foods within a short period of time) may be due to a combination of hunger and/or appetite. An evaluation requires a self-assessment of regular eating, exercise, and overall activity patterns.

Being active allows us to consume more foods, since energy in must equal energy out to maintain constant weight. Other variables such as formal exercise, stress, and metabolism (body type) will also factor in the equation. Regardless, given a required amount of energy, the smaller and the more frequent the feedings, the better. Not only do smaller meals (“grazing”) maintain stable blood sugar levels, reduce the chances of extra calories (usually from large meals) being stored as fat, optimize functioning (energy levels related to mood swings) but they also reduce our physiological need to engorge. Drinking ample amounts of water in conjunction with this prescription will further reduce hunger pains.

Eating small and frequent meals will reduce but not completely prevent these urges, since appetite involves the mind and not the stomach. There is a Vietnamese expression when translated says, “Eyes are hungry”. Being physically satisfied will reduce the likelihood of eating past the point of being full. Eating complex carbs (whole grain breads, pastas, rice, and potatoes) provide nutrient dense calories and fiber. The latter does not have caloric value and is high in volume. The more “stuff” in our stomachs, the more physically satisfied we are. In addition, eating these complex carbs in smaller amounts will prevent excess storage of fat. However, increased activity from stress and exercise will allow us to consume greater portions of these foods.

Even those who live a very active life and consume “clean” foods are subject to instances of psychological weakness. Avoiding foods you enjoy leads to an accumulation of a “debt of cravings”, which may potentially lead to binging episodes. An example is someone who “crash” diets in order to lose weight in a short period of time. Once the goal is reached and/or the “event” has passed, the individual resumes their normal eating patterns with a greater urge to consume foods that were abstained from during the dieting phase. Unfortunately, these urges are overwhelming and force the individual to relinquish control over self-restraint and discretion, which usually leads to the feared binging episodes.

Eat frequent and smaller servings of healthy foods, consume ample water and other healthy liquids (natural fillers) but most importantly, do not deprive yourself of foods you enjoy. Eating these “soul” foods in moderation, in conjunction with a balanced diet, an active lifestyle and lowered stress levels can help us lead healthier but more importantly, happier lives.

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Week 15: “How much stretching should I do?”

There are three distinct methods of stretching: static, ballistic (dynamic), and proprioceptive neuromuscular facilitation (PNF). Static is most common and the method most associated with stretching. The basic principle is to stretch a particular muscle and to hold the stretch without bouncing or jerking. This is the easiest and least physically exerting of the three methods. Ballistic or dynamic stretching involves movement of the body. Standing torso twists or circular arm swings are two examples. These types of movements are least associated with stretching, since they are dynamic in range of motion. Ballistic stretching is often used as a warm-up technique in sports-specific activities. The third technique, denoted by the acronym P.N.F., involves a combination of stretch-contract-stretch protocol. PNF is done with a partner and can prove to be the most effective of the three techniques if done properly; however, it is the trickiest to perform (and even harder to describe in words).

Regardless of the method, stretching can be performed everyday without diminishing benefits. Generally speaking, most people don’t do enough stretching. One does not need more than 15-20 minutes of total body stretching a day to realize dramatic results. However, many find it difficult to get into such a routine. The best suggestion is to have a stretching mat at home and stretch while watching TV or listening to music. Doing something while stretching will alleviate potential boredom. Stretching increases flexibility (range of motion), decreases stiffness, reduces muscle soreness, aids recovery time, and accentuates proper posture (muscle balance). For devoting such a small amount of time, it is difficult to find another physical intervention that produces these many health benefits. It is recommended that a light general warm-up be performed prior to stretching (i.e. walking, light jogging, biking, etc.). Cold muscles are resistant to stretching and increase the likelihood of injuries.

People often inquire about stretching and exercise: before, during, or after? This depends on the type of exercise regiment being performed. For instance, stretching lightly before weight training can be beneficial. However, heavy (drastic) stretching can elongate muscle fibers to the point where muscular contraction becomes impeded, which affects the execution of the movements. Stretching in-between exercises may aid muscle fiber recruitment (activation) while performing the exercises but too much during this period may have similar effects as heavy pre-exercise stretching on muscle contraction. Stretching performed after weight training is ideal, since it helps reduce post-training soreness and provides therapeutic-like effects on the body. It is also important to be aware of breathing. Some people tend to hold their breaths while stretching. Deep and slow breathing will help relax the body.

In the long run, stretching improves muscle balance and posture. This prevents potential injuries and imbalances from occurring that may impede our mobility. Proper and sufficient stretching can prove the difference between being active versus being immobile in our later years. It is also a great way to mentally relax our bodies. Reducing daily stress can be achieved with only a few minutes of stretching per day. Indeed, it is an invaluable practice that helps connect the mind and body.

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Week 16: “Live with Spirit”

Health and wellness is similar to life in many ways. Through inexperience, people often make things appear more difficult than they truly are when in fact things are so simple. But we learn by doing, through trial and error. However, fear of the unknown tends to overshadow all else. Fear becomes a tangible object; it inhibits, disempowers, and renders people spiritually captive. How sad it is to see someone not living up to his or her potential or not being true to him or herself. As is life, health and wellness is a journey, a process that is ever changing. There will always be ups and downs, good moments and not so good moments. Things tend not to be as good or as bad as they appear. But the important thing is to never stop, to never quit trying. When things are bad, continue to work hard and when things are good, work even harder. One has only direct control over one’s effort, not the outcome of an event. I recall the moments in my life that have challenged my resolve and inner strength. And it is ironic that during the ‘worst’ moments, I was at my best. It is naïve to expect everyone to have this overly romantic and melancholic view on life. But what is life without passion? Perhaps passion is an innate quality. Maybe passion is derived from challenge and adversity. Life without passion is at best empty. There are few things in this world that we have direct control over. Our health is one of them. So stop for a moment the next time you are confronted with the temptations of ‘cheating’ on your ‘diet’ or avoiding an exercise session and remind yourself why you’re doing all of this. Chances are if you’re thinking too hard for an answer than you most likely have missed the point.

Laugh, Love, and Live… with Spirit

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What are Omega Fatty Acids? What is the best way of getting enough in your diet? Is it possible to get too much? Is it healthy to eat foods that have added Omega fatty-acids?

It is important to first understand how the families of “fats” are comprised. Fats are a type of lipid. So more accurately, every type of fat falls under the term “lipids”. There are two main classifications of lipids, fats and oils. Anything that is solid in room temperature (approx. 25 degrees Celsius) is classified as a fat. For instance, food sources like butter, lard, margarine, shortening, animal fats, etc. are classified as “fats”. In contrast, oils are food sources that are liquid in room temperature. So food sources such as olive, vegetable, canola, peanut, safflower, flaxseed oil, etc. are considered oils.

Oils are considered “good” because they are unsaturated, which denotes a more preferable (for our bodies) chemical makeup of the given food source. In contrast, fats are considered “bad” because they are saturated with respect to their chemical make-up. Without getting too deeply into food chemistry, for the most part, our bodies prefer unsaturated sources of lipids over saturated sources. It is easier for the body to breakdown unsaturated lipids; in addition, the body more readily uses the raw material derived from unsaturated food sources.

Now within the family of unsaturated oils, we can further make another distinction. Oils will fall under either the monounsaturated group or the polyunsaturated group. The terms “mono” (one) and “poly” (more than one) refer to the number of “bends” found in the chemical compounds of each type of oil. Experts in the field have varying opinions on whether one type is more optimal than the other. However, all will agree that the body requires both types of oils for proper and optimal bodily functioning. The term “essential” means that human beings must consume these food sources externally, as the body does not produce enough of these sources on its own.

With the polyunsaturated oils, we can further break them down into essential types of fatty acids. The two most well advertised are Linoleic Fatty Acid (Omega-6) or CLA and Linolenic Fatty Acid (Omega-3). The use of the term “Omega” and the subsequent use of the numbers attached to this term (i.e. Omega 9 fatty acid) make these food sources sound more intimidating and complicated than they actually are. Our bodies need these types of oils in order to maintain a list of bodily functioning such as: keeping our skin supple, making sure our hair stays shiny, keeping metabolism elevated, etc. The number that corresponds to the fatty acid indicates, chemically speaking, where there is a “double bond” in the chain of a given fatty acid. This knowledge is important for food scientists who research and work with these food sources at the cellular level. However, for everyday people, this information is not so practical, hence not as important to fully understand.

Some of the food sources that are high in Omega 3 fatty acids include: cold water fish (salmon, trout, sardines, etc.), oils (canola, flaxseed, soybean, etc.), nuts, seeds, and soy. Foods high in Omega 6 fatty acid include nuts, seeds, grains, vegetable oils, and leafy vegetables. As for how much is recommended for a given individual, this is dictated by your body weight and size. As a percentage of your daily total fat calories consumed, you should strive for at least a third of these calories coming from the unsaturated family (including both Omega-6 and Omega-3 fatty acids).

As with most food sources, it is never recommended to consume more than what is needed. Too much of this food source will result in excess stored calories which may lead to increased fat storage (especially if one is inactive). So, consuming a variety of foods like leafy vegetables, nuts, seeds, fish, and oils will provide sufficient levels of all essential fatty acids. Foods that have added essential fats may be beneficial for individuals who do not consume enough variety of the aforementioned food sources, though it is more beneficial to consume foods naturally high in fatty acids. Products such as eggs and milk tend to be popular foods that contain added fatty acids. Of course, there is no surprise that these products are relatively more expensive.

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What brand name is the best in vitamins? Does a higher price mean better quality or just more profit? What vitamin is better, natural or manufactured?

As we all know, price levels are never totally indicative of the quality of the product being sold. For instance, two different companies can (and often times do) sell the same product at different prices. For instance, you may find the same bottle of a particular multivitamin sold at two different prices, depending on where you shop. All things being equal though, price in itself is not a good litmus test for quality. Though federal regulation has become more stringent the past few years, the supplement industry in the US and Canada remains highly unregulated. In essence, private manufacturers can list ingredients on product labels with minimal threat that a government agency will test these products for quality assurance. Therefore, it is not possible to state without a doubt that “what you see is what you get” or in this case, “what you read is what you get”. This does not mean that every product you see is falsely advertised. Rather, it should remind consumers to be aware of such a fact when shopping for these products. For the most part, bigger name companies tend have more money invested into marketing but this does not necessarily translate into more intensive quality control during the manufacturing stages. In many cases, especially in the sports supplement industry, different companies may have identical manufactures supplying their products.

These issues aside, we will consider everything equal and assess brand names solely on their “quality”. There are too many brand names to cover in detail in such a scope; if you visit your local nutrition store, you will understand the magnitude of this statement. What people may be unaware of is that in many instances, buying a generic brand (“house” brand) of vitamins at a drugstore may be more “accurate” with regards to the quality of the product being sold. In other words, the ingredients lists on product labels are more-likely to be accurate than products manufactured by private distributors. The reason for this is any proprietor that produces a generic brand of over-the-counter products (for instance, ASA (aspirin), cough medication, etc. ) are regulated to ensure quality assurance and their vitamins and other supplemental products are held under similar scrutiny. So when you compare a generic in-store vitamin supplement with a company that is somewhat “unknown”, chances are, the generic brand name product’s list of ingredients is more accurate. This in no way immediately negates the credibility of products produced by these other manufactures. Rather, it should be viewed as a way to make the “safer” choice.

With respect to whether manufactured or natural vitamins are better, it can be generalized that natural products are more beneficial. As with most cases involving food choices, the more unaltered the product, the better it usually tends to be. However, it comes as no surprise that companies tend to sell these “natural” products at higher prices, given that most experts deem them more optimal than their “synthetic” counterpart. Having discussed the nature of the supplement industry, whether a natural product is as “natural” as advertised becomes suspect. Once more, all things being equal, it may prove more beneficial to purchase a non-synthetically made vitamin supplement that is sold by a proprietor that produces it own house brand of over-the-counter products. Our bodies, being made from organic raw material, prefer the same quality of food sources being ingested. At the cellular level, our bodies process these ingredients more readily, with greater ease, and with less adverse reaction. It is important that one does not overload with vitamins supplements beyond what has been established by dieticians as being “safe” for one’s bodyweight and size. This is especially true for individuals you consume single vitamins in large amounts (for instance, vitamin A, the B-Complex vitamins, Vitamin E, etc.) as our cells have absorption sites that different vitamins and minerals compete for.

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For more information, please contact Tien at [email protected] or call (613) 868-5797.