Unlike a written food journal, the act of imminently photographing what we are about to eat — upon preparation (or ordering at a restaurant) — puts one in a more responsible — sensible, really — frame of mind. Questions like, “am I really going to eat this?” have now become “I know I will feel great after I eat this.”

It isn’t for everyone; we just wrapped up Week 5 (Month 2) and down to 14 participants; two were disqualified for cheating, two are on honorable leave, and two simply stopped sending photos. The remaining 14 participants not only lost considerable weight, they have succeeded in creating new behaviors surrounding their relationship with food.

So far, there are almost 2,000 photos in the Facebook C Diet weekly album. Participants email their photos — as they are about to eat — and must indiciate why they *chose* the specific meal based on one of the three C’s mentioned: calories, cost, convenience or perhaps all three. Participants also include a description of how they feel now (affects their food choice) and how they felt after their last meal. The commentary is quite revelatory.

Actual results on the Stefan Pinto Facebook C Diet

A community has subsequently developed among the participants — each of whom have a secret, fun name. The “avatars” so to speak allow the participants to freely comment on their own photos, and others’ without feeling judged or otherwise. It turns eating into a game — sort of.

Since the Facebook C Diet was started, the participants have created a Facebook Group to support, motivate, vent or to just gather and discuss their lives, struggles and triumps on their weight loss goals and successes.

The Facebook C Diet runs for three months at a time and is supported by these household brands: Chobani, Pacific Foods, Tilvee, Earth Balance, Manitoba Harvest, Nordic Naturals, Oxylent. Each brand sends the participant an incentive to support their weight loss goals. Brands also participate in the weekly Food Angel contest which promotes a “new,” miracle food in which the participants must guess in order to win additional incentives. Food Angels are randomly selected and each participant gets a chance at being chosen.

Next enrollment begins March 2012. Sign up information can be sent to me at choice@facebookcdiet.com or on my Facebook page: http://www.facebook.com/stefan.pinto

“Years ago, when we made a suit or a coat, it was built like a battleship. Today, it’s beautiful clothes but high comfort level,” said George Simonton, professor at New York’s Fashion Institute of Technology and lead designer on TLC’s I Don’t Have a Thing to Wear. “Everything has stretch — pants, skirts, dresses, blouses, knit tops.”

A cursory search on Old Navy’s website for “spandex” yielded 444 product matches. From “princess seam” blazers that stretch for a “comfortable fit,” to “girl reaction” skinny jeans with “added stretch.” Incidentally, Old Navy has over 1,000 stores in the U.S. and is a subsidiary of the Gap (which has over 1,700 stores — including Banana Republic). According to USA Today, there are “plans to triple the number of Gap stores in China.”

Did you know, over 80% of the clothes you buy, has spandex in it? The word spandex is directly derived from the word “expands.” The fiber can stretch to more than 100 percent of its original state yet “stretch” back into shape. It is no wonder that spandex is considered a wonder fiber allowing clothes to morph to the body as opposed to limiting movement and comfort.

According to the United Nations Industrial Development Organization (UNIDO), women buy 78% of all apparel sold in the U.S. and 65% of these women are overweight. It does make you wonder, is comfort more important than guilt?

“Women’s Wear Daily did a survey about four years ago or so and comfort was the number one reason women wore the clothes that they did,” Jill Ouellette, Chair, Fashion Marketing and Management at Northwood University told me. “Spandex helps to not only be more comfortable… you will favor it more highly than something that is simply 100% cotton,” she said.

Which makes me wonder, does clothing that morphs to fit the body comfortably, encourage people — or rather — allow people to forget that they may have put on weight? “Stretch is in fashion for the overweight consumer, but the stretch is for “slimming” your look – not for comfort or ease of movement,” said Mary Ann Gale, the Academic Director of Fashion Design at The Art Institute of California. “If you go to a department store’s plus size department, you will see the stretch fabric of choice is actually jersey, which does not constrain you. It is loose and non-conforming to the body (it also hides unsightly curves), she told me.

“It is no secret that Americans continue to gain weight and fashion firms have seized the opportunity to generate more revenue by offering clothes that fit a multitude of sizes and body types by using spandex fibers in everything from intimate apparel to active sportswear,” Aleta Campbell, design director for the Hollywood Institute added in a follow-up email.

Campbell notes that numerical sizing has dwindled and alpha sizing has increased. She thinks this has helped sales by reducing the stigma related to numeric sizing. “I think it’s one thing to be a ‘size 14 or 16’ in traditional tailored clothing and quite another to slip into a (perceived) smaller size because the stretch component allows one to wear a ‘medium’” she said.

Ten years ago, the cost of spandex was $12 a pound and ten years ago, I was fat. I no longer shop at the Gap or Old Navy, which is too bad, since the growing obesity epidemic has allowed the cost of spandex to drop to around $4 a pound.

A transformation isn’t something that happens when you find the time. It isn’t something you can add to your calendar; begin my amazing transformation – and then drag to a new day because there’s a scheduling conflict. Because the calendar says it is time, will not bring about a transformation, because time is not a factor that will change your life. Time is simply a measure of existence and events.

A transformation can only take place when you are ready and that means you must begin anew. What do I mean by “begin anew”? I mean you must deny yourself.

Denying yourself doesn’t imply that you sacrifice things that you like and those that give you pleasure: pizza, eating out, carbs… sex. Denying yourself means doing things you’ve never done and reacting in ways you never have. It is looking at a situation in another way. Seeing it… differently. Because if you do the same things you always do, you will always get the same things you always get; good or bad.

Bad things, just as good things are really only neutral things. How can this be? When something happens, we assign it a value of either “good” or “bad.” Most of us, maybe even all of us, want that value to always be “good.” But if you look at it, when something is assigned as “good” e.g.: a new job, a promotion, a proposal, a marriage — all events we generally assign as irrefutably good, hence we celebrate (and will reward with food) — is only good because of how it relates to our expectations; the value becomes the meaning. Afterall, a new job, a promotion, a proposal, a marriage is only “good” because of the expectations we have assigned to those events and what we think will happen to us because of those events. On the flip side, when something presumably “bad” occurs e.g.: losing a job, getting a divorce, bankruptcy and foreclosure, all things we assign as certainly “bad,” will be bad, unless we see them for what they are: acts of change. And change, by its nature, is simply something that becomes different.

The whole point of transformation is change. If you are happy, then by all means, and for heaven’s sakes, continue doing what you are doing. This is your path; your bliss. If however, you are seeking a transformation, you are seeking something outside of yourself, something you cannot teach yourself and you certainly cannot teach yourself something you do not know. You must deny the satisfaction that comes with “don’t tell me, I know” and the reaction that is based on all the things you have come to know. And this will hurt

To realize what we once thought was of value is no longer, is a difficult period. This is why it is called a rebirth. Just as a butterfly loses one form of life to gain a new one, you cannot become who you want to be, if you are unable to let go of who you’ve become.

When we are born, we are new — empty and ready to be filled, so to speak. With what you are filled determines how fulfilling your life becomes. To have a rebirth can only happen if you are ready to be “renewed” to be “refilled” And one cannot be refilled if there is no room for growth. How would a glass of wine taste if you were to pour new wine into the same glass that has old wine?

Only when you deny the self you know, can you become the self you don’t know.

So, a rebirth is sort of like being born again. Just as birth was both painful for the mother and for the child, your entire existence during a rebirth will become painful: your social circle just isn’t fulfilling (anymore), your career is a job that you do but isn’t one that gives you pleasure, you love your spouse but are not in love with your spouse. All presumably “bad” realizations that will shock, horrify and frighten you, but are really the seeds of transformation… only if you let it. Because a seed cannot remain a seed and become a plant at the same time.

Related post:

• Peace comes when you realize how you react to life’s situations is more important than the situation itself
• Why resolutions fail

What exactly is “poor quality food?” Food containing artificial ingredients and additives (used to lengthen a food’s shelf life, maybe to enhance food color and or taste or to make preparation of the food easier). Some you may have heard of: Monosodium Glutamate (MSG), Saccharin and Aspartame (sweeteners), FD&C Yellow No. 6 (in macaroni and cheese, cotton candy, soda, Doritos…  you get the picture).

Symptoms of a poorly performing person include: sluggishness or lack of energy, headaches, allergies and hives, hyperactivity, congestion, inability to focus, irritability — you are what you eat!

Why do we use — and accept — artificial ingredients in our foods?

According to the FDA, “Some additives could be eliminated if we were willing to grow our own food, harvest and grind it, spend many hours cooking and canning, or accept increased risks of food spoilage. But most consumers today rely on the many technological, aesthetic and convenient benefits that additives provide.” So there you go, right from the horse’s mouth!

When you nourish your body is almost as important as what you nourish it with. For people who exercise regularly, our body is in a state of perpetual regeneration mode — cellular tissue is broken down following every workout. And, did you know, exercise will age you? Scary! This is why, it is crucial that those of us who exercise regularly consume a diet consisting of foods that are nutrient-dense, high net-gain and alkaline-forming.

The standard Western diet is plagued by foods that are acid-forming: low in minerals like potassium, magnesium or calcium — associated with poor bone health and high cholesterol. Alkaline-forming foods are nearly exclusively found in the vegetable and fruit groups. According to research from the Nutrition Society, it is possible to efficiently modify the urine pH by diet alone.

Inflammation

Also, according to the American College of Cardiology, a diet with an abundance of nutrients, adequate Omega 3 fatty acids and reduced saturated and trans fats is a powerful strategy to help lower the generation of inflammation.

Inflammation can become the single greatest inhibitor when it comes to regular exercise. Furthermore, the right combination of nutrients — carbohydrates, protein, healthy fats, vitamins and minerals — found through nutrient-dense foods have been shown to support your immune system — an often-overlooked component of exercise regularity.

Nutrient-Rich, Good Foods

• Alkaline-forming foods include: all green vegetables especially spinach, broccoli and Brussels sprouts. Also, seaweed, chlorella and spirulina
• Antioxidants can be found in: berries, fruit (prunes, raisins, blueberries, blackberries, raspberries, plums and cherries) and green tea
• Calcium-rich foods are: spinach, kale, collard greens — most dark, leafy greens (so lettuce is not included. Lettuce is mostly water)
• Electrolytes for hydration can be found in coconut water (Zico is from concentrate, look for fresh coconut water instead), bananas, tomatoes and celery
• Phytonutrients (reduces inflammation): tomatoes, chia, turmeric and veggies

Vega, A Complete Source

Vega makes a Whole Food Optimizer which contains all of the nutrition your body needs. Try mixing a scoop of Vega in with your morning oatmeal. (Disclosure: I am an ambassador for Vega. This article was adapted from Vega Sport, the first, complete, all-natural, plant-based sport performance system).

Although considered a subjectively annoying problem, snoring affects everyone. And, a person who snores excessively and loudly could have an underlying, significantly more serious problem.

“The darker side to snoring is obstructive sleep apnea, which snoring is often an indicator of,” advised Dr. Daniel Smith, co-director of the Focus Center of Sleep Apnea and Snoring. “Approximately 100 to 200 million Americans suffer from obstructive sleep apnea (OSA), causing long-term health risks, such as heart disease, high blood pressure, stroke, diabetes, and impotency,” added Smith. The Focus Center advises that OSA is generally “under diagnosed.”

“Patients with sleep apnea are predisposed to significant weight gain in the year before sleep apnea is diagnosed,” said Wahid Rashidzada, MD a sleep neurologist and medical expert on JustAnswer.com. “Data has shown that a 10% increase in body weight in subjects who initially had mild sleep apnea lead to a six-fold increase risk for developing moderate-to-severe sleep apnea,” he said.

But from the point of view of an actual sufferer of sleep apnea, a healthy night’s sleep is an elusive gift. “In my experience, the weight comes on first, and while the experts say that lack of proper sleep is a factor, I believe that it is way down the list of why people are gaining weight,” wrote Julius Nagy in an e-mail.

Mr. Nagy was diagnosed with sleep apnea 12 years ago and sleeps with a CPAP machine, an assisted device that forces air to alleviate the problem. “Improper sleep will help contribute to weight increase, but it contributes more to depression, which can lead to excessive “comfort” eating,” he said. Mr. Nagy indicated that he has been “obese” for longer than 12 years and is “currently working on getting healthier.”

“It is true that sleep-deprived subjects not only displayed increased hunger but also more often selected high carbohydrate candies, ice cream, pasta, and bread when sleep deprived,” agreed Rashidzada. “Sleep-deprived individuals were less able to control their dietary urges,” he said.

And the cause are two hormones, leptin and ghrelin. Leptin tells the brain you’re full and ghrelin, coming from the stomach, does the opposite, telling the brain you’re hungry. “Studies suggest that an imbalance of brain chemicals and hormones, including cortisol, ghrelin, leptin and serotonin, can increase cravings and make certain foods difficult to resist,” this, according to a recent New York Times article.

“A few weeks of not sleeping well, your leptin levels can decrease by as much as 15%,” advises Dr. Avi Ishaaya, a leading sleep disorder specialist in California. “Instead of registering that you are no longer hungry, your brain receives the message, ‘Hey! I am hungry. I need to eat.’”

Murray Grossan, MD and author of Free Yourself from Sinus and Allergy Problems-Permanently indicated via email that it is the fatigue associated with lack of sleep that can cause next day overeating. Dr. Ishaaya offers a short “sleep well” quiz on his website.

Considering that all noisy sleepers don’t suffer from sleep apnea, and all sleep apnea suffers aren’t necessarily fat, the quality of our sleep, by and large, does affect our hormones and ultimately our moods. “Poor sleep quality causes hormonal changes that makes you more hungry, especially for sugary, fatty, ‘comfort’ foods,” said Steven Park, MD and author of Sleep, Interrupted: A Physician Reveals The #1 Reason Why So Many Of Us Are Sick And Tired.

Dr. Park also presented me with a shockingly vivid warning for late night eaters, “juices lingering in your stomach gets suctioned up into the throat every time you stop breathing, causing inflammation and swelling, narrowing the throat even further, causing more obstruction, and the vicious cycle continues.”

Weight gain induced snoring, caused by late night eating doesn’t end in our guts, either, “These stomach juices (acid, bile, digestive enzymes, and bacteria) can also go into the ear and nose and lungs, causing more inflammation and irritation. This predisposes bronchitis, sinusitis and ear infections. Most people with this condition complain of chronic throat clearing, post-nasal drip, cough, or hoarseness,” added Park.

If you think you snore (or was told that you do), you should consult a doctor. Although you may not have sleep apnea, snoring may be preventing you from getting a good night’s sleep. This could explain any low energy levels that may be preventing you from exercising or working out.

Leptin regulates those “feelings” of hunger and ultimately, our weight.

In the mid-1990s, scientists discovered leptin. Leptin regulates those “feelings” of hunger and ultimately, our weight.

Our brain regulates most of what it is that we do (via neurotransmitters and hormones), and the signals we get are often derived from the foods that we eat — and those that we don’t. Lacking essential vitamins and nutrients can — and will — either send signals that will trick you, or none at all.

Why Diets Fail (Usually)

According to a new Australian research study, levels of leptin and gherlin in overweight adults on a strict, successful diet “changed dramatically.” Not in a good way. Their metabolism actually slowed, intensifying feelings of hunger. Turns out, their bodies grew accustomed to their overweight state, setting that as the new benchmark! As expected, they re-gained the weight. More on that study is here.

So, will this cure my Obesity?

The discovery of leptin created a frenzy of possibility surrounding an obesity treatment and maybe even a “cure.” However, it was later discovered that obese people are immune to leptin; the brains of obese people had developed a resistance and were no longer sensitive to the effects of leptin, they actually have high(er) levels of leptin (something to do with endoplasmic reticulum stress in the hypothalamus).

But, and this is interesting, scientists involved with a(nother) study at Columbia University Medical Center in New York, have since observed that “activity in [this] region of the brain, in response to visual food-related cues, changed after an obese individual successfully lost weight.” However, there was no change for those individuals (who lost weight) that were treated with leptin. “The decrease in leptin levels that occurs when an individual loses weight serves to protect the body against the loss of body fat,” wrote Michael Rosenbaum, lead researcher of the leptin study.

Basically, the overwhelming majority of previously obese individuals (75 -90%) regain their lost weight (according to the study), and commentary by the University of Pennsylvania School of Medicine has concluded that “leptin therapy after weight loss might improve weight maintenance by overriding this fat-loss defense.”

Foods that Balance Leptin Levels

Some foods that help the body to manage leptin and balance hormone levels, thereby helping you to control your weight:

• Fish, specifically cod, halibut, sardines and snapper (high in omega-3 fatty acids)
• Vegetables, specifically spinach (broccoli won’t hurt, either)
• Flax, seeds and oil

“Maybe you have BDD” a friend suggested. Hmm, maybe I do.

What is BDD?

Body Dysmorphic Disorder occurs when one can’t stop thinking about a flaw with your appearance. It is a disorder characterized by physical symptoms that cannot be explained by an actual physical disorder. In a nut shell (ha ha), the disorder is supposedly “imaginary.”

How do you get BDD?

BDD is similar to an eating disorder in as much as they both center around body image. BDD sufferers, unlike those with an eating disorder, are more concerned with a specific body part. It typically manifests during teen years and affects both men and women equally.

This makes me wonder, can being fit — and staying fit –  lead to BDD? I posed this question to three individuals in the field of psychiatry. Their responses follow.

• Dr. Kim Dennis, medical director and board certified psychiatrist at Timberline Knolls Residential Treatment Center
• Libby Neal, MA, LPC, Executive Clinical Director of Training and Education. Rosewood Centers for Eating Disorders
• Dr. Stacey Rosenfeld, a licensed clinical psychologist

Can being fit — and staying fit –  lead to body dysmorphic disorder?
Dr. Kim Dennis: For some people, it starts with a normal interest in being healthy and fit, and develops into an obsession that interferes with major areas of normal functioning on a day to day basis. With severe BDD, we have seen women who have multiple cosmetic surgeries, costing thousands of dollars, and none of them are ever sufficient to solve the problem with their perception of their appearance. Many people in the behavioral health field believe that it is a combination of life experiences and a genetic predisposition that eventually can lead someone to have full-blown BDD.

Libby Neal: I don’t think one has anything to do with the other. It seems genetic predisposition is the determining factor. People with BDD focus on one, small part of their body, such as the nose, ears or stomach. Studies show, these people actually see sizes and shapes in a distorted manner. For example, a long term research study at UCLA found that a person with BDD sees the size of their hand as being much larger than it actually is. This seems to be consistent with other body parts as well. This in turn kicks in enormous anxiety and depression.

Dr. Stacey Rosenfeld: Being or staying fit can’t cause BDD, as we know that most people who practice regular fitness don’t develop BDD.  However, for those with a predisposition to the disorder, it is possible that beginning a fitness program and spending significant time focusing on appearance/shape may contribute to the emergence of symptoms.

People often say that they only want to lose ten pounds or they have ugly fat here (points to neck or tug on their arms). Assuming they were to lose those “ten pounds of ugly fat,” what is the likelihood that more perceptual fat would appear? 
Dr. Kim Dennis: For people with BDD, it is the rule that the focus would soon shift to another area of their body. People with body image disturbances of all kinds rarely have anything wrong with their physical bodies. Many times, what they perceive as their physical body is actually emotional memory stored in the tissues of their bodies and in their brains.

Libby Neal: If a person loses enough weight to go below 80% BMI, their perceptions change and they believe they are over weight no matter how much they lose.

Dr. Stacey Rosenfeld: For many, thin is a moving target. We see this consistently in eating-disordered populations. Patients lose the weight they had set out to lose and then, at the new goal weight, still see themselves needing to lose more.  For those with BDD, the unhealthy focus on certain body parts may shift over time (as they “resolve” one feature through fitness, cosmetic surgery, etc., they may move onto another).

Based on societal influences, do you think instances of body dysmorphia have increased or decreased?
Dr. Kim Dennis: Increased. I believe the increase is a result of better awareness and access to care, as well as increasing absurd societal and media pressures to look a certain way.

Libby Neal: BDD is not a societal issue, but distorted body image has definitely increased based on Reality TV shows, social networking, increased pressures to be thinner than ever in history, and plastic surgery is the norm.

Dr. Stacey Rosenfeld: Societal influences can cause body dysmorphia to increase. Cultural ideals can influence psychopathology. When male mannequins with 27-inch waists were unveiled, it set a new bar for men, for instance. Men are now expected to be excessively thin and muscular at the same time. The development of a seemingly endless array of cosmetic surgeries also contributes to a raising of the cultural bar with regard to facial features, body fat, etc. When our peers choose to go under the knife, and we see the results (younger, thinner, more defined), it’s easy to want to follow suit. The prevalence of cosmetic surgeries convinces us that there are “easy fixes” to our problem areas. But, for some, one “easy fix” leads to many, and satisfaction is always a procedure away.

Studies have shown that clothing sizes that were once labeled “M” are now labeled “S,” has perception of what is an acceptable body size changed in accordance with the growing obesity epidemic?
Dr. Kim Dennis: Unfortunately, I think perception of acceptable body size has changed, in the direction exactly opposite of the average body weight for height trends we have seen in the U.S., the extremes are getting more and more extreme, on both ends of the spectrum. It’s a vicious and unhealthy cycle.

Libby Neal: Yes.

Dr. Stacey Rosenfeld: On the one hand, there’s a greater obesity epidemic today than historically because definitions changed in 1998.  Many more people became obese then according to the new definition. On the other hand, it does seem that we seem to be getting bigger, regardless of classification. The more we learn of the obesity epidemic and the more we try to be thin, it seems that the bigger we get. It is estimated that there is a 60 billion dollar diet industry, but that greater than 95% percent of all diets fail, with dieters gaining back then weight (and then some). It seems that the more we try to lose weight, the more we gain, and my belief is that it’s because we’ve lost our ability to eat and move intuitively. Clothing sizes that make us feel larger than we are can work in a similar way. We’re, as a nation, bigger, but trying to be smaller, and that can backfire, as we’ve seen.

Research suggests that BDD often occurs in people with major depression and anxiety, categorizing the affliction as a “mental disorder,” if this is indeed true, what is the benchmark for an acceptable body image?
Dr. Kim Dennis: Acceptable body image has a lot more to do with self-acceptance that how one’s body looks. There are a lot of factors that define each of us as human beings, with physical appearance being one of them. For some people, the over focus on physical appearance serves as a distraction or self-medication of deeper issues such as depression and anxiety. The underlying roots of depressive and anxiety disorders are almost always associated with some type of trauma by neglect or abuse, and many people take extreme measures to avoid looking at that.

Libby Neal: Eating when hungry, stopping when full, exercising often without obsession, taking time for self care including meditation, learning, being with loved ones, and breathing deeply into one’s lungs.

Dr. Stacey Rosenfeld: Yes, BDD will often occur with other psychological disorders. Most of us have things that we like and dislike about our appearance. It’s when the things that we dislike begin to take center stage, occupying a great deal of our thoughts and behaviors, preventing us from living our lives in an effective way, that this becomes disordered.

Mary Jo Rapini, a psychotherapist specializing in intimacy and relationships at Methodist Hospital Weight Management Center in Houston discusses this with me, via telephone:

Stefan Pinto: Thanksgiving is an American institution but do you think the celebration of food has become the focus rather than giving thanks?
Mary Jo Rapini: Food and gatherings are very important to most cultures. What is not as established, are the types of food. Junk food has become popular because it is fast, easy – and takes almost no time. If families really gather and love one another they should generalize that love and concern for each other by creating a wholesome, nourishing meal that will sustain everyone’s body in a healthy way.

SP: Boxes of stuffing, breasts of turkey, pre-packaged pies and canned vegetables are all on sale. Some, you can even get for free. How can you possibly persuade people to spend more money on healthy food that is most often not on sale?
MJR: Advise them that it is cheaper to buy and create healthy meals then the insurance premiums they will need to cover their medical products if they don’t take care of their bodies with good nutrition.

SP: Is eating healthy reserved for the wealthy?
MJR: No. My mother raised nine of us with fresh veggies and lots of beans, rice, and fruit. It is expensive to eat out, and most of the food at the restaurants you mentioned are not prepared with love, by this I mean, they are prepared with speed — sacrificing health for price and availability. [Note: See more on "Is eating healthy only for the wealthy?"]

SP: Often, people would say, “oh, one day won’t kill you.” How would an obese or overweight person — who is now commendably trying to control their weight — handle a situation where there is nothing healthy to eat at the Thanksgiving dinner table?
MJR: Bring a dish that is nutritious and healthy for themselves as well as others to share (a healthy vegetable or fruit tray are two of my favorites). Focus on building relationships by enjoying conversation rather then eating (many morbidly obese people feel bad about themselves so they “hang out” with food; a comforting friend). It takes a while but if they are encouraged they can and will join conversation and forget about food. Stay away from too much alcohol. It is high in calories and it also lowers your inhibitions and you find yourself over eating again.

SP: How would you counsel someone who overate on Thanksgiving?
MJR: Everyone falls off the wagon. The key is the next morning to eat your normal small breakfast (protein, carbohydrate, and coffee). I tell my patients it’s one, two, and three. One meal you binged on, the second meal you scale down to an almost normal sized meal, the third meal, you’re back on track.

SP: To lose weight is the most common New Year’s Resolution. Why do you think most people 1) make this resolution and 2) never seem to see it through?
MJR: An intention to want to feel better; about themselves, to become healthier, and, yes, to change their appearance by losing weight. But instead of changing their lifestyle they change their diet. Diet alone will not make you lose weight. You have to change the reasons for eating, the physical activities you are doing, and by making smarter, healthier food purchases. An easy way to start, and stay on track, is commit to eating more meals at home.

SP: What are you thankful for?
MJR: Having an ability to help others with their struggles regarding their intimacy/obesity/relationships and parenting issues. I feel very blessed that I can serve in this way.

Foods advertised during prime time television are mostly junk. And, although the government has taken steps to educate, by changing the confusing Food Pyramid, why are Nutrition Labels still touting “serving size” and not portions, or fractional “plate” amounts as shown in the new MyPlate image? How much — roughly — is a serving size, anyway?

Eating healthy should not be this mysterious. It does make you wonder, is America anti-healthy eating? And why is healthy food so not easily accessible? How can middle income families afford to feed themselves — and their children — healthy food?

Is eating healthy only for the wealthy? I asked the following for their opinion

Jay Blotcher: Publicist, The Culinary Institute of America
Problem: Education
This is a myth that only shortchanges our health. Vegetables still cost less than the big bags of over-processed potato chips or Cheez-Whiz or other gustatory insults perpetrated on Americans by food companies. And if you think that the price tag on junk food seems reasonable now, think about the price tag for your triple bypass down the road after decades of eating processed food! Alas, we are less educated about nutrition these days and reach for shiny packages and large-sized portions. Yet healthy fruits, vegetables and meats are within our reach, no matter what our income level is. It just takes time for seeking out these options. The payoff is better tastes and better health.

John Wetmore: Producer, “Perils For Pedestrians”
Problem: Accessibility
The shortage of full-fledged grocery stores and other places to buy fresh fruits and vegetables in low-income neighborhoods has been a concern for a number of groups promoting physical activity and good nutrition. look at the WalkScore map of Washington, DC. for example. The neighborhoods east of the Anacostia, which are low income neighborhoods are heavily dependent on walking and transit, have fewer things within walking distance than many other parts of the city. This includes a lack of good grocery stores. So, how much of the problem is affordability? How much is access? How much is poor education as to what constitutes good nutrition? Or a tradition of eating fatty fried foods rather than fruits and vegetables? Each one of these causes requires a different strategy. [Note from Stefan: John is referring to what is commonly called “food deserts.”]

Christopher Anderson: Chef
Problem: Education
People in today’s society are confused about nutrition, especially with all the diet trends and products people are exposed to. Most people work a 40+ hour work week and find it hard to find time to fit shopping and cooking into their daily routine and look for convenience. Cooking has become a lost art to a lot of people thanks to fast food. If you asked a hundred people what swiss chard, quinoa, spelt or delicata squash is, how many people would be able to tell you what it is and how to cook it?  I’m sure I could count them on one or two hands.

Alisa Fleming: Author, Go Dairy Free
Problem: Education
The notion that healthy eating is expensive is a notion which seems to be largely perpetuated by the processed food industry. Many Americans attempt to define healthy eating as goji berries and expensive convenience foods. A dinner of baked chicken and steamed vegetables takes less than thirty minutes to make, and can be made in large quantities with ease to pack into lunches.

Andrea Torng: Blogger and author, LA Easy Meals
Problem: Education
Food can be expensive, but it is definitely more expensive to eat out everyday. In addition to my one poultry of the week, the rest of the grocery budget goes to fresh fruits and vegetables. Sometimes, if I’m under budget, I’ll grab a couple treats or allot the money to spend for the next week. I can’t live without greek yogurt, which is extremely costly, but I have found not making it a daily food can cut my costs down a lot. Instead, I buy two per week and find something else to eat as a snack. I treat them more as a special treat now that I don’t pile a whole week’s worth of yogurt in my shopping cart.

“Too many people join charity teams and try to run a marathon in too little training time because they have no running background,” said Mike Dove, training director for the Big Sur International Marathon.

Crossing the New York City Marathon finish line may very well be one of the greatest achievements for a runner, but you must train. “We suggest at least three years of prior running experience and six months of specific marathon training for the first one,” said Dove.

Sarah Stanley, an avid runner, finds strength and literal endurance through running, “It is a healthy & positive way to deal with stress, tough times, and challenges. It gives me a chance to think.” Sarah recently completed a 100-mile goal, “my only thought was how can I get to the finish line. Not about giving up. I finished in 24 hours, 58 minutes. The 100-mile journey was not easy, but through my experience I was able to impact many lives.” Well done, Sarah.

Presumably, you are already well into your marathon training. Here are some marathon race day tips by marathoners that are practical “find out before hand what sports drink the marathon is using;” elementary, “wear an old race shirt as an extra layer;” and downright sensible; “rehearse everything.”

Marathon Race Day Tips from Marathoners:

Damien Casten – Wake up 30 minutes earlier than you think and drink a cup of coffee to get the bowels going before the race.  This makes for a much more comfortable race and eliminates a bathroom stop during.  The time seems small until you miss your target by 30 seconds.

Clayton Blackham – Race day isn’t the day for experimenting. Don’t do anything on race day that you didn’t do during training; food, fuel, shoes, pace, etc.

Laura E. Jakosky – When  you return, lay on your back with your legs straight up at a 90-degree angle against the wall.  Remain in that position for five to 15 minutes to drain your legs of lactic acid and other waste.

Patricia Raymond, M.D – If you want to feel sleek, aerodynamic and less bloated as your feet pound the pavement, do a test drive of the foods you are planning to eat and see how it affects your gut.

Mike Dove – Visualize yourself finishing successfully.  Promote positive thoughts before and during your marathon.

Greg Friese – Wear an old race shirt as an extra layer. Drop it once you are warm at an aid station.

Michelle Montgomery – Plan to carry one or two more gels/snacks than you think you might need. (Even candy/sugar for the end.) Nothing is worse than finishing hungry.

Adam Melson – Practice eating while running. You’ll never know how your body reacts to GU & energy gels until you try it. Better to have an upset stomach during a practice run than on race day.

Patrick Ward – Use a dynamic warm up to get the hips moving, warm up the ankles, increase body temperature (break a little sweat), and get the joints and nervous system ready to work.  Don’t just go out and start running cold.  A proper warm up can be the deal breaker between having an injury free running season and being sidelined for the big race.

Jason Karp – Rehearse everything—shorts, socks, shoes, what you plan to carry on you, such as water, Gu packs, etc.  Leave nothing to chance.  Practice drinking water from a cup while running.

Blaine Moore – You should have a goal for your race, and you should have a plan to attain that goal. If you stick to the plan, then you will find it is much easier to deal with anything unforeseen that comes up. Not only that, but fewer obstacles will appear during your race than if you ignore or forget about your plan. Know what splits you want at different points in the race, and try to achieve them.

Keri Cawthorne – Stretch, stretch, stretch, and stretch some more.

Cellcom Green Bay Marathon – Wear some shorts that you know won’t chafe.  If you’ve had problems with this issue, consider purchasing some anti-chafing cream for those private areas where you like keeping your skin.  Also realize the phenomenon of “bleeding nipples.”  This is especially a problem for men since they don’t wear sports bras (hopefully). Put a Band-Aid over each nipple before the race.

Steve Raquel - Find out before hand what sports drink the marathon is using and make sure to train with it the entire time.

Kimberly R. Carolan – For first timers, shoot for finishing. Worry about PRs as you get better.

Bruce Campbell – Don’t go too fast in the first half.

LaSara Firefox Allen – Find support for your goal – in your family, and with a training team, again either virtual or face-to-face, as possible.

Khadi Madama – Begin hydrating yourself the day before by sipping 10 oz of water, per hour. These instructions are standard medical advice for keeping the lungs clear of mucus.

Hafid Baakrime – Eat a complex carb meal, but not after 6-7 pm. Avoid fried foods.

Andrea Turner – Get a pre-event massage about two days before a race. Due to the constant micro-tears from training, you are likely to have less flexibility and at least one or two trouble spots where the muscles are locked in the ‘on’ position.”

Sarah Stanley – Placement. Get in the right corral. If you aren’t running a 3 hour marathon, don’t get in the first corral. Your bib number should tell you where you should start.

Gregg Avedon on the cover of Men's Health

Having a cover-model body can only come from having a fit mind — and the right diet. One of Gregg Avedon’s life principles is simply that being a model is more than an imagined perfection. 

Although Thanksgiving seems to be more about food and football than about thanks, Thanksgiving really is just that: thanks-giving.

So, how does one say thank you, to whom and why? If you can read this, you are blessed.

Stefan Pinto: Traditionally, Thanksgiving is a time for giving thanks for what we have and for the blessings we have received. What do you give thanks for?
Gregg Avedon: When I listen to people, I hear them talk about how things are always going to be better; that they are going to make a change to become a better person or to finally work towards the body they’ve always wanted. The truth is that you need to be grateful for all that you have right now. Yes, it is important to have goals and a vision, but it begins from where you are. The first thing I do when I wake up every, single morning is to sit up on the edge of my bed and give thanks for at least three things that come to mind in the moment… then I grab a cup of java and start my day!

Stefan Pinto: Do you feel that we, as Americans, spend too much time talking, and ultimately thinking about food?
Gregg Avedon: I think that there is way too much of the same information thrust in front of our faces over and over and over again. Unfortunately, the truth is that many of us don’t heed this advice so we probably need to hear the same messages repeatedly. Most individuals have the mentality that there’s always tomorrow… that is until you develop pre-diabetes, hypertension, high cholesterol or something that scares the hell out of you. Then your back is against the wall and you make a change out of fear and that’s no fun.

Stefan Pinto: There is a statistic in the movie Inside Job that generation Y, is the first generation in the history of America to be less educated and mostly more unemployed than their parents. Do you consider economic restraints to be the primary hindrance to one’s influence?
Gregg Avedon: I believe the way the electronic age has progressed it has created a generation of lazy people. Everything is going at the speed of light, we expect everything at the click of a button, but there’s one thing that you cannot be impatient with and that’s achieving and maintaining your health. You’ve still got to get in the trenches and do the work if you want results.

Stefan Pinto: As a Men’s Health Magazine cover model, how do you feel about The Situation, a reality show celebrity (Jersey Shore) being a fitness role model — and on the cover of a major fitness magazine?
Gregg Avedon: I have to be totally honest, I don’t know who The Situation is. If he’s living with integrity then I give him props. If not, I suppose he’s got some lessons to learn. When it comes to role models you’ve got to walk the talk. It’s about taking responsibility because people are looking to you for direction. They want to see how you achieved success and might look to you as a mentor to emulate. It’s something that should be taken seriously.

Stefan Pinto: What does a Men’s Health Magazine cover model eat on Thanksgiving?
Gregg Avedon: I’m a conservative guy when it comes to the Thanksgiving feast. I do a heaping plate of turkey with some freshly made cranberry sauce on the side. If there are fresh-cooked vegetables, I’ll take a mound of those as well. But I steer clear of the stuffing, gravy, sweet potato pie and anything else that looks two steps away from its original source! For a really good article, check out my latest blog entitled “The Turkey-Day Survival Guide.”

****

For more information on Gregg Avedon, visit his website: www.GreggAvedon.com. For healthy, useful and simple recipes on how to eat right — easily, buy Gregg Avedon’s book, Muscle Chow on Amazon.com
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I think this is a bad idea, but what do I know? So I asked some smart(er) people.

FYI BACKSTORY: The Supplemental Nutrition Assistance Program (SNAP), used to be called the Food Stamp program. The amount a household qualifies for will depend on the household’s size, income, and expenses. According to the United States Department of Agriculture, “a household should be able to buy a month’s worth of healthy food with this amount of money.” Typically, for a four-person household, the maximum monthly allotment is $398. See here.

Yum Brands claim that the majority of food stamps beneficiaries do not have access to prepared meals, insofar as indicating that a majority are homeless, lacking transportation much less a kitchen, and their next meal may very well be one prepared at a local gas station (see “Fast-Food Giant Lobbies For Food Stamp Acceptance.”) However, if nearly 40 million Americans use food stamps (according to The New York Times), is Yum Brands making an obtuse implication that nearly 40 million Americans are homeless and without transportation?

According to new research, “forty-two percent of low-income women in the United States are obese, and the rate of obesity is even higher among women who participate in the Supplemental Nutrition Assistance Program — formerly the food stamp program” said Diane M. Gibson, associate professor at Baruch College.

The program is called “Supplemental Nutrition Assistance” meaning it is meant to enhance or complete (definition of “supplemental”) food purchases necessary for health and growth (definition of “nutrition”). Fast food does none of those things.

This subject became a Facebook status update topic of debate. I asked the following seven, in the form of an email roundtable, what were their thoughts on food stamps being used to buy fast food:

• Patricia Fisher: a registered nurse and health writer (worked in government grant programs with food stamps recipients)
• Michele Alonso: a Holistic Health Counselor and Certified Personal Trainer (family received food stamps benefits)
• John Hymers, PhD: professor or philosophy at La Salle University with a concentration in food and cuisine
• Gina Keatley: founder and director Nourishing NYC, a not-for-profit community food program
• Stephanie F: artist, writer and mother on food stamps
• Sara Lunsford: editor and mother was on food stamps
• Gena Morris: writer and mother of five
• Jill Nussinow, MS: author and registered dietician

Food stamps is mandated by the government not to be used to purchase “prepared foods,” however Yum Brands, corporate owner of KFC, Pizza Hut and Taco Bell is lobbying at the federal level to allow foods stamps to be accepted at its fast food restaurants. Do you think this is a good idea?

Patricia Fischer: Eating out isn’t a right, it’s a privilege. If you want to eat out, then earn the money to do so. There are many people in this country working hard and don’t eat out because they are cutting financial corners. Going out to eat used to be a special event, but now with so many people working longer hours, the want for convenience has increased over the years, but that doesn’t mean it should be free.

Michele Alonso: This is a terrible idea. Food should be nourishment, and allowing people who are already in a financial corner to consume such poor quality food will lead to health problems which will only cost them or the government more money. You can prepare healthy food on a budget, under 30 minutes. It just takes effort.

Prof. John Hymers: Food stamps at fast food restaurants would encourage recipients to eat poorly, and in so doing, endanger their health. These cheap calories will not be so cheap once they result in any number of diet-related illnesses, which of course will then need to be treated by the health-care system. Moreover, if we see food stamps as temporary assistance, then another mistake is being made. Assistance is a leg up. If we allow food stamps at restaurants, we are – as the old saw goes – giving them a fish instead of teaching them to fish. This cycle of being served only ends up in a complete lack of mastery. Not knowing how – or wanting -  to feed themselves, people can become even more dependent on the fast food industry, which in turn will revel in seeing its role as socially responsible. We can’t make anyone want to be responsible for their own health – but we can certainly discourage apathy by not financing it.

Gina Keatley: Fast food is a convenience and the intention of food stamps is to provide needed nourishment, not convenience foods. However, Yum Brands have products that are considered healthy–this is still inappropriate. To that point, Yum Brands sells products in grocery stores that already qualify; they just need to be assembled/prepared.

Stephanie F: I am not against these particular restaurants wanting to implement food stamps. It is certainly up to the individual to seek out what is best for them. Everyone has a right to choose.

Sara Lunsford: Food stamps are supposed to be temporary assistance, not a way of life. It’s supposed to be a stop gap, and for emergent needs. Fast food is not an emergent need, unless you’re living under a bridge and buys you a cheeseburger. It’s a treat or a convenience. Dining out, regardless of fast food or “sit down” restaurant is a luxury. It’s also unhealthy. As a temporary assistance, by allowing fast food purchases, we’re not enabling people to work. All of the chemicals and processing in fast food adds to depression, weight gain, decreased mental acuity… things that make being a productive member of our society difficult, if not impossible.

Gena Morris: Making unhealthy options available will only create a rise in obesity. It is also more expensive to eat at these places. The price of one meal at a fast food restaurant could feed that same family for a few more days.

Jill Nussinow: I am not sure if it’s a good or bad idea – it certainly won’t help people improve their health. And if taxpayer money is spent on this, I’d like to see it help in some way. The flip side is that some people don’t have access to kitchens, supermarkets and other ways to prepare food. This might help people have access to food. The big question here is, “Is some food better than no food?” I think so but I’d rather see mobile produce trucks before people have access to fast food.

If your family qualified for supplemental income in the form of food stamps but were required to take a mandatory, free, one-day educational course on making better food choices, would you do it?

Patricia Fischer: Possibly. It would depend on who taught the class, what they were teaching, and what they expected us to take away from the class.

Michele Alonso: Of course. Another idea that should be implemented is not only a educational course on making better choices, but people need to know how important it is for them to eat healthy and to feed their children in such a way. Most people don’t ever make the correlations between poor sleeping habits, misbehaving children, stress, etc to the food they are eating.

Gina Keatley: I would, but I have a love of food already. If families were required to take this class would it be an assembly line or something that the clients can really gain knowledge from?

Stephanie F: I would certainly do it as I am always seeking knowledge on ways that I can eat more healthy.

Sara Lunsford: Sure. My family actually still qualifies for food stamps, but we don’t utilize them because we know there are other people in more emergent need than we are.

Gena Morris: Yes. I wish these were available to the public a lot more frequently.

Jill Nussinow: If the class was mandatory, I would do it, hoping to learn something helpful. Being sick is expensive in many ways. (You might not know that initially when food stamps first came out, there was supposed to be a nutrition education component with it. It never happened but if it had, things would be much different now and we wouldn’t be having the conversation.)

Do you think the government should prohibit “able-bodied” citizens, i.e.: someone typically considered able to work, and not disabled, from receiving food stamps? 

Patricia Fischer: Wasn’t there something stated long ago that said “You don’t work you don’t eat?” People are inherently lazy and one of the few things that keeps people motivated to get in their car and go to work each day is the fear of going hungry and having no place to live. Giving it away offers no incentive. The system is so biased and uneven on who qualifies, that it makes it almost impossible to get off assistance once you’re on. Best way to handle it is to keep people working or motivate them to be productive and one way to do that is to not offer handouts. What was the saying, “Give a man a fish; you have fed him for today. Teach a man to fish; and you have fed him for a lifetime”

Michele Alonso: Just because someone is “able-bodied” does not mean that there might be times in their life where they need some assistance. Injuries happen, spouses lose their jobs, family emergencies all happen and we live in such an amazing country where we should be able to lend a hand when we can.

Gina Keatley: No. I feel that there are circumstances where people genuinely need assistance and I’m proud to live in a country where that service is available.

Stephanie F: No, because although someone may be able bodied they may not be well off financially to afford a meal. In these days and times especially it is awfully hard with unemployment being so high.

Sara Lunsford: No. I think every instance needs to be considered on a case by case basis. Circumstances are often beyond a person’s control. I do think that the system needs to be revamped because there are too many loopholes and abuses of the system while people in real need go without.

Gena Morris: I feel the idea of food stamps should be a temporary stepping stone. There should be mandatory steps taken to continue to receive them that allows for the recipients to learn enough to eventually support themselves enough to not need food stamps or assistance.

Jill Nussinow: Sometimes there are reasons that people need assistance. We have a shortage of jobs right now, so my answer is no, the government should not prohibit.

If you were on food stamps, would you be concerned with your weight?

Patricia Fischer: I’d be more concerned with figuring out how to get off food stamps.

Gina Keatley: There is a connection between poverty and obesity, I would be concerned and the impoverished overweight and obese clients I work with are concerned as well.

Stephanie F: I am concerned about my weight with or without being on food stamps. I definitely need to be more in shape.

Sara Lunsford: Yes. I was concerned with my weight and my health when I was on WIC. The nutritionist I had to work with wasn’t knowledgeable about food allergies and kept pushing me towards my trigger foods.

Gena Morris: No. I am not even close to being overweight.

Jill Nussinow: I believe that many people on food stamps, but not all, don’t have their weight as a top priority. Getting enough food for their money so that they can live might be the priority. Health is equally as important as weight. Many people with diabetes are overweight and it’s a whole lifestyle issue.

If you had the choice to use food stamps at fast food restaurants, like KFC, Taco Bell and Pizza Hut or receive a 50 percent discount on meat and produce — in addition to using food stamps — at a grocery store, which would you choose?

Patricia Fischer: I’d like to think I’d go to the grocery store, but I like to cook. Again, people are going to do what is easiest, but I can’t say for sure I’d never go to these places and use the stamps from time to time. I’d use the resources smarter than that.

Gina Keatley: 50 percent off.

Stephanie F: I would use both to be honest. Speaking for myself I do not eat out at fast food places on the regular, but it is okay to indulge maybe one time, not making it a habit of course. I usually buy groceries and make an effort to have balance in what I eat.

Sara Lunsford: Discount and groceries all day long.

Gena Morris: I would choose the 50 percent discount. I am not a fan of eating out regularly at all.

Jill Nussinow: I would choose the discount on food because I prefer to eat “real” food. But I am not sure if people who receive food stamps are into cooking and eating healthfully. If they were, then it would be easy to make that choice. But when you can buy some fast food sandwich for two dollars and it would cost that to make it and you have to put in the time, I can see why fast food would seem better. It’s all about resources. If the fast food companies had to contribute to health care because people who habitually live on fast food are more prone to have health issues, then the cost of that ultra-cheap, high fat, salt and sugar food would go up. And again, this conversation wouldn’t need to happen.

Do you think using food stamps to make restaurant food readily available to those unable, i.e: aged, disabled, homeless is morally sound or will it lead to an abuse of the system?

Patricia Fischer: Absolutely

Gina Keatley: There are already abuses of the system, this can be seen every day in New York City and by adding restaurants to the list of places that accept food stamps it would 1) increase the cost of restaurant food and 2) provide less nutrients.

Stephanie F: Again, I feel that it all depends on the individual and if they decide on eating more on the healthy side than not.

Sara Lunsford: No, it’s not morally sound. The purpose of food stamps is to take care of people who can’t take care of themselves. By offering them unhealthy choices, we’re not truly being charitable or caring for their welfare.  We’re feeding corporate greed instead of people.

Gena Morris: I believe it will lead to an abuse of the system. Eating out is a luxury. We aren’t going to start giving them money to pay for cable, movies and other entertainment. Our temporary assistant programs should be available to those who can’t meet their needs not desires.

Jill Nussinow: We need to change the system so that people who need better food can get it through Meals on Wheels, through shelters, through other means which don’t yet exist and so on. If people only have access to fast food, it is what they will eat. But a steady diet of fast food will lead to health issues. I think that allowing fast food is not a good idea because it doesn’t address the “real” issues of food access, food security and food knowledge for all people.

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As I thumbed through the book, many of the passages are as applicable today as they were when the book was copyrighted (1989 , a different century!). The following passage is from that book:

Possibilities

If a small acorn looked up from the ground at a giant old oak tree, thinking, I can never make one of those, it probably wouldn’t. Look at any seed: apple, tomato, pumpkin, maple, marigold, or sweet pea. Is there any sign from the appearance of these tiny seeds to indicate the tall trees, lush foliage, or abundance of fruits and vegetables they bring?

We may sometimes doubt our own ability to accomplish our goals. We may still see ourselves in the shadow of past experiences. But seeds don’t develop best in shadows. They need sunlight, water and good, nutritious soil.

We can nurture ourselves and bring forth a magnificent harvest, grow tall and strong and withstand the ever-changing seasons of life. We can replace the shadow with the light of faith and hope. We can remember the acorn. – “A Moment to Reflect” – a Harper / Hazelden Book

Open up to all of the wonderful (and life changing) possibilities within yourself.

—-

I’ve lived in many places. This post was written in preparation for my move from Miami to Los Angeles.

Well defined abdominal muscles, or “abs” as they are commonly called, provide the core support structure for the upper body. They affect body posture, torso shape and will promote a healthy back. The basic principles for developing and, more superficially, displaying the abdominal muscles are a combination of genetics, diet and exercise.

A SIDE-NOTE: Why I Chose To Use a Photo of an Overweight Person Doing Sit Ups

I could’ve chosen to use a photo of a fit person — with washboard abs — doing sit ups, but that isn’t how they got their washboard abs. The photographer knows that, every fitness professional knows that, the person with the abs knows that. The only person who doesn’t know that, is an overweight person (aka fat person). Now, back to our blog post…

The rectus abdominis is the most superficial abdominal muscle. It accounts for the six-pack “washboard” abs many men desire. This is the muscle most people attempt to isolate when performing abdominal exercises. Although anatomic variations affect the appearance of abs, resulting in either eight muscle segments (an “eight-pack”), or sometimes even ten, the abdominal muscle’s function remains the same; core and breathing (respiratory) support.

As the abdominal muscles are protected by body fat, the only way to get them to show is to reduce one’s overall body fat composition. However, most people quickly become frustrated after doing countless sit-ups and crunches achieving only disappointment instead of a washboard stomach.

“No matter how hard you exercise, your chances of reducing the fat around your mid-section will be reduced in proportion to how toxic your body is” says Chek. If we were to stop and not only think about the foods (or synthetic compositions) that we consume, but read the ingredients list of most commercially available foods today, the toxicity levels potentially consumed can be quite staggering.

Chek asserts that “Reducing toxins is dependent upon proper hydration, optimal nutrition, adequate exercise, sound breathing mechanics, and a functional bowel.” These are all basic components of life.

For example, have you noticed how many people consume a Muscle Milk before, after and during their workout? With a brilliant name like Muscle Milk, how could you possibly go wrong? But look at some of the chemicals that I found lurking in Muscle Milk:

• Maltodextrin – a crispness enhancer and textile finishing agent. Some forms are also used as a binding agent in paper coating formulations.
• Microcrystalline cellulose – a filler used as a thickener in processed foods. Some derivatives are used in wallpaper paste.
• Sodium hexametaphosphate – a complex compound used to soften water and some detergents. Applications include agriculture use to break down clay and other soil types.
• Cholecalciferol - similar in structure to testosterone, cortisol and cholesterol all three are also commonly known as steroids.

And, these are just some of the ingredients. Incidentally the website states that the ingredients in Muscle Milk are meant to “reflect the nitrogen components and ratios found in human mother’s milk.” Now, unless mum took Lamaze at the Chernobyl nuclear facility, the majority of the ingredients in most post-workout supplements (which is what Muscle Milk is) are synthetic; quite possibly toxic to the human body.

I suppose ingesting in small quantities may be harmless, but I can assert that the brilliant name alone is responsible for many guys’, striving for six pack abs, drinking at least one Muscle Milk a day, especially following their workout. The majority of whom probably are still striving, and probably uncertain as to why it is simply not working. Moreover, Muscle Milk contains a whopping 340 calories, 150 of which come from fat (there is approximately 185 calories in one plain donut, fyi).

Related Posts

• Hulk Not Nerd! Hulk Smash! My Incredible Interview with Lou Ferrigno
• Maria Shriver: “I’ve struggled with weight my whole life”

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Everyone wants to lose weight, now.

Miracle pills and magic exercise equipment

“We are inundated with miracle pills, magic exercise equipment, exercise videos that have trimmed down activity to ten minutes, nutritional programs that provide low carbohydrate meals, low fat meals, low glycemic meals, customized meals, and literally thousands of supplements that promise muscle growth?” wrote Vic Vogel on the “Fitness and Health Professionals” LinkedIn group. Mr. Vogel, a fitness trainer and author of Strategy for Fitness: A Model to Reach and Sustain Total Fitness and Health, started this discussion on LinkedIn.

The responses to Mr. Vogel’s question seem to convey the same sentiment, seeking quick weight loss is a proverbial pot of gold at the end of the rainbow. The two words, often associated with weight loss wonders, are miracle and magic… not that these wonders do not exist, but rarely do they come from lures built on a foundation of making money.

As one group member interestingly stated, “people seem to gravitate towards unhealthy decisions as if by going a healthy route will result in them missing out on something… yet no one seems to know what that something is.”

“It seems the fitness, food, and pharmaceutical industries have provided products that do not take time, are easy to use, and eliminates the need to think. Yet, each year obesity increases,” commented Mr. Vogel. But, does this, then imply that none of them work?

Here are some of the most provocative statements, in response to Mr. Vogel’s question, as posted by members of the “Fitness and Health Professionals” LinkedIn group:

A life time of any steady “diet” of supplements, shakes, bars is trouble

Laura Coulter, a teacher of Tai Chi and Chi Gong “I believe there are no quick fixes. Pay attention, stay the course, walk, dance, meditate and eat healthy. Keeping simple will be the easiest to maintain for life. Many shakes are an ok alternative, an occasional meal but a life time of any steady “diet” of supplements/shakes/bars is trouble.”

It’s not your fault

David Jensen, personal trainer and lifestyle consultant “I am constantly bombarded with two things: members of the public that have gained quick results from unhealthy diets and shakes; and marketers trying to get me to sell their shakes and pills! If a prospective client has a friend that used some quick fix formula successfully (without regard to health); then my job becomes a whole lot harder to not only re-educate them.”

Lou Altamn “Too many promised quick fixes, our demand for immediate gratification, inexpensive unhealthy food and our societal tendency to blame (I heard a fat pill commercial that actually said “It’s not your fault”) all lead to a short-term mindset, the biggest cause of obesity.”

Raina Casarez, fitness instructor “An industry is fed by the need of the consumer, one dependent on the other. The consumer wants to be misled, to the tune of billions of dollars, because a beautiful body is the carrot you would do anything for. The industry is just selling snake oil. Who wants the simple truth? Who’s going to pay for that?”

By going a healthy route will result in them missing out on something

Curley Birdsong III, personal trainer “When I speak with some of my clients regarding their nutrition and lifestyle choices they seem to gravitate towards unhealthy decisions as if by going a healthy route will result in them missing out on something. I suppose it’s like a person who opts to remain single versus getting married for the same reason (missing out on something). The problem is, no one seems to know what that “something” is.

Carl Schirtzer, business analyst “Others move less and eat very little if at all. Life’s pattern tend to leave a person going the entire day without eating. As this progresses, the ability to burn calories decreases. Now add that to the occasional binge eating activity and there you have it. The cycle just continues from there.”

Keith Spennewyn, president National Institute of Health Science “Keep in mind that most diets fail! You need to know how much your body needs to maintain metabolic function before cutting calories and living off too little.”

Sandi Porter “Does the healthcare industry truly want obesity NOT to be a problem? Where would all that money go then?”

David Mitchel, vice president, Norton Mitchel Marketing “I see discipline is a key factor as well. Time needs to be set aside everyday to engage in physical activity. Discipline and sound judgment are needed to make healthy food choices.”

“We have created a large gap between what we want and what we are”

Douglas W. Hayward, owner and yoga instructor “Perhaps if we got the image of what we want closer to what we actually are than we could achieve our goals more rapidly and with less stress.”

Smith plays a writer in both;

“Take your time” I text back. It’s lunchtime in Los Angeles. People begin pouring onto San Vicente Boulevard. The outdoor café I chose to conduct this interview is now noisy. I sit close to the street and away from the overhead speaker. U2 reminds me that the only place to run and hide is where the streets have no name. LOL. I press RECORD.

Joshua Smith: Why do you look so familiar to me?
Stefan Pinto: Do I? I don’t know.

Joshua Smith: Maybe it’s ’cause you look like John Abraham.
Stefan Pinto: Yeah, I’ve heard that. It’s the hair, I need a haircut.

Joshua Smith: How long have you lived in LA?
Stefan Pinto: I’m supposed to be interviewing you. Two years. Sit down.

Joshua sits down. He’s carrying a Whole Foods, brown bag in which he reveals contains a sandwich. I tell him to eat…

Joshua Smith: You pursuing acting? You can get a lot of roles.
Stefan Pinto: Yeah, maybe that’s the problem. I’m not really pursing it.

Joshua Smith: Well there you go! If you really want to do it, you’ve got to put effort into it! Some people just sit on the sidelines and wait. I’m working my ass off.
Stefan Pinto: I wouldn’t say that I’m the type of person to wait on the sidelines. There are two types of waiting…

Joshua Smith: Totally wasn’t referring to you, of course [He begins to unwrap the sandwich from the noisy wax paper. CB 570 is written in black crayon on the white wrapper]
Stefan Pinto: Of course. I believe there’s waiting where you’re stagnant, and there’s waiting while you’re preparing.

Joshua Smith: Yeah, and there’s waiting for your finished stuff. The Road to Freedom film, I did that in Cambodia two and a half years ago. And four months later, I went to India to work in Bollywood for Dam999 for Warner Brothers. Then, it’s been a good year since I’ve done a solid film project, but now, they’re both coming out – but it takes time. There are people who wait because maybe they’re afraid of success. It’s predictable to live in the struggle.
Stefan Pinto: What does “afraid of success” mean? They throw that phrase around a lot at motivational seminars and those things.

Joshua Smith: I can only relate to my own experiences, but from my own observation, the majority of people, it has nothing to do with them. It has to do with their surroundings and how they were raised. People don’t know what they want. If you’re trying to get something and you don’t know what you want, you just really end up wasting energy. You need to have an objective to pursue. This girl once asked me, “If you knew you couldn’t fail, what would you do?” I’d do everything. I think people are intimidated by success that they get so used to living in the struggle that it’s predictable; they know what they have to do, so they do the bare minimum. People don’t feel like they deserve it. I was one of those people, but you have to let go of the steering wheel and trust. Trust in yourself. Which is hard to do.

Stefan Pinto: Trust in yourself, but trust in others, too. When you’re driving, all the time, you begin to believe that no one can tell you what you want.
Joshua Smith: When all is said and done, the only thing we have absolute control over are our thoughts.

Stefan Pinto: Some people can control their thoughts. Most can’t.
Joshua Smith: Well it’s the one thing people can’t take away from you [Joshua bites into the sandwich. It looks hearty, but “too much bread,” I think, but decide to keep my opinion on the size of his lunch, to myself].

Stefan Pinto: Maybe. You know, I tell people the only thing you can control in life is what you put in your mouth [the sandwich looks like chicken breast. Probably grilled. I see cheese, lettuce and tomato on presumably wheat bread. The bread makes a sound as he bites into it; toasted. There’s a solitary slice of pickle on the paper. I wonder if he will eat it].

Joshua Smith: I think so! When I was 22 doing modeling I was drinking green tea, watching what I ate, I was in great shape! I had it down to a tee! But it gets boring! I mean, look at you, you’re in great shape. Look at my Whole Foods sandwich, it’s wonderful right now! [Another bite].
Stefan Pinto: Have you ever heard of Earl Nightingale? He said, “you become what you think about.”

Joshua Smith: One hundred percent. There’s another metaphor, “what you think about, you bring about.” I don’t know if the brain knows the difference between reality and the subconscious mind. [Bite] Everything you think about, you’re putting a vibration out there. If you’re saying it, you’re putting it verbally out there. If you’re thinking it, you’re putting it mentally out there. Which one is more powerful? Verbally, I can tell you something and you’re going to hear it, and you’re going to respond to it.  [Bite] It’s like giving you something. But mentally, it’s living inside you. That can be really damaging if you have negative thoughts…

[the sandwich has vanished and now the wrapper makes a distracting noisy, chunk-crunch, chunk-crunch sound as Joshua crumbles it into a ball. There’s a small piece of bread left inside with a discarded piece of lettuce. The pickle never gets eaten. Does anyone eat them? He tosses the crumpled paper into the brown, Whole Foods bag]. I can’t tell you how many situations in the past where I’ve thought about something negative and somewhere it has shown up in my life. Why? Self-fulfilling prophecy. I’ve thought about really positive things, and somewhere down the line, those things have happened, those films, these things, that’s because I’ve always believed that that would happen. That’s why ultimately now, I try to be thankful everyday and keep all that negative stuff out. I think the biggest hurdle you would face is yourself.

Stefan Pinto: Do you have more positive thoughts than negative?
Joshua Smith: I think I’m no different than any other person out there.

Stefan Pinto: Which is what?
Joshua Smith: Which is basically… I’m a human being. I’ve got really positive thoughts and I’ve got really negative thoughts. I need to know where I’m putting my energy and I’m learning to live everyday not knowing what’s happening next and that’s really hard. I’m having to tell myself that that’s ok. There’s nothing negative about that. Maybe it’s the Universe’s way of telling me to be patient instead of worrying. Worrying won’t bring anything to you quicker. Allowing myself to be comfortable within the moments where I don’t have control can be very liberating.

Stefan Pinto: Were you always that way?
Joshua Smith: No. It wasn’t until I really got involved in this business that I had to learn to be comfortable with what you would call “downtime.” I don’t’ call it downtime. I call it “lack of career momentum.” You make a movie and it takes a year and half later for it to come out and sometimes you don’t book something right away. It’s learning to be patient. Too much of a good thing at once is a bad thing. A little bit of a great thing spread out over a span of time is even better. It’s all an adjustment. I’m where I want to be because I would be somewhere else if I didn’t want to be where I’m at.

Stefan Pinto: What are you working on next?
Joshua Smith: As far as myself or as far as film projects?

Stefan Pinto: Well, whatever.
Joshua Smith: We did a series in San Francisco called Tyler Fly which I produced and starred in and that comes out in November via the Web. The Road to Freedom comes out theatrically in a week, which is awesome around the United States, India, Mexico and Canada. The Bollywood movie [Dam999] comes out in November, worldwide through Warner Brothers. There are about four other projects lined up to start in April depending on how financing goes. I’m filming in Canada in November. So, there’s a lot that’s next. The world has blessed me with two unique films that are coming out and I have to be thankful. I felt like taking a risk and doing unique, independent films would be a little more serious. Now, things are more real than they’re ever going to be and I have to step back and let the Universe do its work.

Stefan Pinto: Is this something you would’ve always done?
Joshua Smith: Absolutely. I grew up on a big, horse ranch where my grandfather was a set designer and my father was producing B-Movies. So, I grew up around it. My first on-screen credit was 13 and the next one was 14. It’s a lot of hard work. Hope that you strike gold with good luck. Not that I believe in luck, we all make our opportunities. Like I said, if we wanted to be somewhere else, we’d be there but there is a huge variable that people need and that’s somebody else to believe in them. Everybody that’s anywhere right now, in this business or any successful field, somebody had to pull them up.

Stefan Pinto: Who believes in you?
Joshua Smith: Family, friends, supporters other Indie film people. But my biggest hurdle is myself. It doesn’t matter who believes in you, because at the end of the day your thoughts are what’s going to get you out there. I’ve had to be really confident but also a lot of humility.

Stefan Pinto: Do you believe in yourself?
Joshua Smith: I absolutely do believe in myself, I wouldn’t be here if I didn’t, but there are days I have my doubts. My doubts are not so much about not becoming an actor, but about having a family and kids and having an enriched life. About being grounded. Again, you have to be okay with living in the middle of not knowing what’s going to happen.

Stefan Pinto: Especially in a town like this.
Joshua Smith: Yeah, in a town like this. I was talking to somebody recently, and I said, you know, I don’t think this is the right town to raise a family in and they said, “well, why not?” I said, well because ultimately, I want my kids to grow up the way I did. It was on a horse ranch. It was very liberating. I had freedom. I learned the value of hard work.

Stefan Pinto: You’ve said that growing up on a horse ranch is where you learned to become a man. Do you think the concept of “becoming a man” has changed today, in terms of the younger generation?
Joshua Smith: My grandfather had this beautiful ranch: horses, cows, produce, chickens; it was self-sustained. And every Saturday and Sunday we would help out on the ranch. It was a very family-oriented thing. Some winters, it would flood and we would have to move out of our house. I remember, in 1986, it flooded so badly on the ranch we had to pack up and move out. It wasn’t like living in a big city. The difference is we got to play Cowboys and Indians, we could canoe everyday, we could ride our motorcycles, we could build forts, we could ride tractors. So many kids these days, they’re on their iPhones, playing Gears of War, playing their new Playstations, we were riding horses, we had an old saloon where we had pool tables…

Stefan Pinto: Who’s we?
Joshua Smith: My family, my friends, my grandparents…

Stefan Pinto: Do you have siblings?
Joshua Smith: Oh yeah. I have a sister Julie and my younger brother, Bob. They still live up in Northern California, San Francisco area. The most amazing aspect of how I was raised was my grandfather had this movie set so I got to see people filming movies. But does this all make you a man? Yes, I learned the value of hard work. I learned the value of responsibility. It’s all about how you are raised and what you are exposed to. There’s nothing I would change about how I was raised. I mean, every family goes through their trials and tribulations. It’s pretty unique, you know? Basically at 15, I was operating like I was 30. Look, I don’t want to really talk about…

Stefan Pinto: Are you close to your mom?
Joshua Smith: Absolutely! I love my mom. Hi mom!

Stefan Pinto: What did they say when they found out about the movies?
Joshua Smith: Excited. My mom and dad are my biggest fans, obviously.

Stefan Pinto: So, do you think if you weren’t an actor, you would be a writer? Both your parts, in The Road to Freedom you play a journalist and Dam999, you play some aspect of being a writer.
Joshua Smith: I write right now! But as far as being a journalist…

Stefan Pinto: Well, the camera sees right through you, you know.
Joshua Smith: [Laughs] Oh no!

Stefan Pinto: Yeah, so you end up being cast for who you are, not who you think you are.
Joshua Smith: [Laughs] I know! When I’m 90 years old, we’ll have this conversation; hopefully I’ll live that long. I don’t think anybody knows who they are; we’re all learning. I can easily see myself being cast as the adventurous writer… I keep getting it, so.

Stefan Pinto: Well, who do you think you are?
Joshua Smith: Who do I think I am? Well, first of all, I think I’m myself. Who’s that in this Universe? I am… that’s a great question…

Stefan Pinto: That’s a foo foo answer.
Joshua Smith: No, no… Who do I think I am? I’ll tell you exactly who I am: I’m the son of my mother and my dad and my experiences make me an adventurous soul. I love the journey in life. When I was in India shooting Dam999, I was living in [four] different countries at a time – between Dubai, Singapore, Honk Kong — and India for a long duration at a time and who you are when you leave is not who you are when you come back. You’re always finding yourself.

Stefan Pinto: Hopefully.
Joshua Smith: Yeah, right? Hopefully. At the end of the day, if this career isn’t what I wanted, then I’d be okay with that. This is just an inch on a ruler of life for me. There’s family, there’s music, there’s writing, there’s directing, there’s producing, there’s building houses, there are so many enriching experiences. People say “oh, you’re an actor!” No, I’m a participant in life.

Stefan Pinto: Interesting, all of those careers you mentioned are creative.
Joshua Smith: Yeah, all creative. Anything that is an artistic outlet – you know, that is a really profound question… “who are you?” I mean who am I? I don’t mind being in the mix of a sea of people out here and I don’t mind being an individual who has a voice to help people have confidence in their own goals and dreams. Ultimately, I want fulfillment in my life, but I want to give back. The one thing I really admire about certain individuals is that they are a provider and I want to be a provider. I want to be someone people come to and that I can help. I want to be able to give back. I’ve tried giving when I needed to take, it doesn’t work. But when you can give, when you’ve had your soul fulfilled, it’s much easier to provide.

Stefan Pinto: What would be your legacy?
Joshua Smith: Inspiration. If people were able to follow the blueprint for what I’ve set out for myself and find it inspiring. I wasn’t born into anything or, so to speak, a silver spoon. Everything I’ve accomplished has been from really hard work and determination. I’m light years from where I want to be – with these movies coming out, traveling the world… does that make me who I am? Maybe; for a lot of people, yeah. But who I think I am is someone thirsty for the journey. The experience. And ultimately, fulfillment. I want to be able to sit back and say “I had such an enriched life with all of these experiences.” And if it all halted tomorrow, I want to say “what an amazing experience.”

Stefan Pinto: You know people say, well some people say, “I want to live forever.”
Joshua Smith: Yeah, your legend lives on. You become far more successful after they’ve changed over to a different dimension, they passed away and what not. I’m not saying I want to do three movies like James Dean and pass away, that’s not at all what I’m looking for. I think of actors like Errol Flynn, that’s who, the movie, The Road to Freedom is about; Sean Flynn, his son who went missing. Even now, people still talk about him – his persona is what people talk about. Elvis Presley, John Wayne, Steve McQueen, Clark Gable… what was captured of them is long living.

Stefan Pinto: A persona.
Joshua Smith: A persona. As things are mapping out, having doing all these movies in foreign countries, who knows what’s going to happen…

Stefan Pinto: Is there an aspect of your personality in these roles?
Joshua Smith: Absolutely. I firmly believe you’re cast for who you are not what you can be. Think about George Clooney and Brad Pitt, how often do they play someone else? They’re bankable for their personality and who they are. Take someone like Philip Seymour Hoffman, or Kevin Spacey, or Daniel Day-Lewis… phenomenal actors, these guys can morph into different personas, maybe that’s how they were introduced to the business. The perception of them was that. Now, I don’t really compare myself to any these people. I just admire their work and think that they play great characters.

Stefan Pinto: How do you research for the role of a journalist who was captured in Cambodia?
Joshua Smith: I’ve been asked this before; when we were filming in Cambodia, we were filming in the same areas that this all happened and you just can’t help but walk into it. If I’m going to try to embody someone else, I’m going to leave out the reason why I was pulled into the project, which is brining in an aspect of who I am. I can do all the research and work with the best coaches, but once you’re on set in Cambodia, all of that is gone – take the best photo journalism classes, but when you’re sitting – living – in the jungle, a village… all of that is gone. This is real.

Stefan Pinto: So, what affected you the most while there?
Joshua Smith: It’s a third world country by all means. No disrespect to that region of the world; Southeast Asia is amazing; it’s just that you take a huge step back in time. You go from 2009 in Los Angeles to 1972 in Cambodia. And when you go there right now, it feels like 1972. Cambodia took a huge hit during the war. Its economy is growing but there are aspects of it that has not grown.

Stefan Pinto: Josh, what do you believe in?
Joshua Smith: I believe in life. I believe in living. I believe in experiences. I believe in helping your brother, [whomever] that is… you’re my brother. Somebody I don’t even know in India is my brother…

Stefan Pinto: You know what I think? [I stop. This is one of those moments where people accuse me of being brutal. And now that Joshua is staring back at me, curious about what I’m about to offer, I wonder if listening is truly more noble than speaking].

Joshua Smith: [Laughs] What? Go on, say it.
Stefan Pinto: I think you feel lucky that you got those films. The way you lit up when you said your parents were really happy that you were part of those projects. All actors have probably experienced this, “hey mom, dad I want to be an actor!” “Oooookay, I will support you…” All beginning actors feel that way. They don’t want to disappoint their parents. They don’t want them to worry. They don’t want their parents to think them a failure.

Joshua Smith: Oh yeah! I’ve done a lot of cool things… and I kind of blame it on my parents, really. On the ranch, we filmed movies and a lot of people in my family were exposed to this opportunity and I chose to pursue it. I don’t think it’s so much about being up there on the screen, but the experience on the set.

Stefan Pinto: What experience is that?
Joshua Smith: The creative elements. It takes a magnitude of personalities, creative abilities to execute something people can identify with. To do that correctly is magic. Even the most seasoned don’t know what kind of result they will get. The fact that The Road to Freedom is getting a theatrical release; we’re all really thankful. At the time of shooting, we were living guerilla style in Cambodia. We were doing the best we could. The rest is up to the Universe. Do I believe there is a bit of luck involved? I believe faith in the Universe steps in when you need it the most. I did that movie two and a half years ago and the fact that’s it’s happening now, is incredible [Joshua removes, what appears to be a protein bar from the Whole Foods bag and begins to unwrap it under the table].

Stefan Pinto: You’ve said that if you had five dollars and you had to figure out what to buy to eat or take a bus to an audition, you’d take the bus. So, now, if you had only five dollars in your pocket and you had nothing to eat what would you buy?

Joshua Smith: Oh, this is for the fitness column, I get it. What would I buy? A burrito at Whole Foods.
Stefan Pinto: I think that might cost more than $5.
Joshua Smith: [Laughs] Yeah. Okay. Some really, nice protein bars. I don’t know [Laughs] Maybe a chicken breast sandwich at Subway. If I had an audition to get to, now? I’d probably buy the sandwich. I’ve taken some crazy risks.

Stefan Pinto: Have you ever been hungry?
Joshua Smith: Have I been hungry? Yeah [Joshua looks down, presumably at the protein bar in his hand and breaks off a small piece. He places it into his mouth].

Stefan Pinto: Not ambition. I mean literally.
Joshua Smith: No, no, no. Um, yes….

[Joshua looks away. There are a group of corporate-types, about five, dressed in white or blue shirts and blue ties, having lunch at the cafe table next to us. They talk loudly about nothing in particular; “he was downloading…” Laughter. “He tried to do it!” Laughter. One of them is female. She is attractive. She appears to laugh with them or maybe at them. We’ll never know. She’s eating a salad and drinking water. It’s not bottled. She appears to be in her mid-twenties. More laughter]. Look… this is not something… Um, I really don’t…  [I hear the protein bar wrapper underneath the table and I wonder if Joshua is eating it to satisfy an imaginary, leftover hunger or simply to feel satisfied]. There was a time about five years ago; I was living in Venice. I was living with a really nice friend on her floor because I had nowhere to live. I was a bit naïve and thought that I would just show up and it would happen, you know? I also knew that I had to make sacrifices. Now, I don’t know if this was necessarily the smartest choice today but I can’t look back. There was a good week where I… I had to beg a friend for twenty dollars to buy some lunchmeat and some bread. This was not smart. This does not mean I am comparing my life to someone in Cambodia or India…

Stefan Pinto: Why do you seem that you feel so guilty for doing that?
Joshua Smith: I don’t feel guilty about that. I’m trying not to beat myself up for making that choice because I realize now that struggling like that may not have been necessary but I made myself go through it. I don’t know why. I don’t. I don’t know. But I hope nobody ever has to go through that.

Stefan Pinto: What? Ask someone to borrow money?
Joshua Smith: No… to not feel like I wasn’t worth anything… you know what I mean? I went through that. [Joshua looks down at the remaining broken pieces of protein bar. I hear the noisy wrapper as he crumples it. A long pause that seems longer, probably because I am not looking away.] I really went through a period where I didn’t feel that I had any value. I grew up in a… I grew up in a pretty bad alcoholic environment. Look, I’ve said I wouldn’t change how I was raised, and even as a man now, I still have to put myself in check. And, that experience was going to do two things to me, it was going to make me stronger or steer me in a negative direction. I took that, cut everything out of my life and moved to LA in 2006 and really had to find myself. LA is a really hard place to find yourself.

Stefan Pinto: Why do so many people come here to find themselves? Maybe they are hoping someone finds them.
Joshua Smith: Oh, I don’t know. I think so. I told my mom, before I left that if I can make it down here – as a person, not even in the business… let’s be honest, there’s a lot of temptation; you’re partying every night. You know what I was doing? I was swinging a hammer, building decks, going to auditions and reading lines. And, that’s pretty much it. Have I been hungry… for food? Yeah, I have. But now, I’ve put myself in a position where my sacrifices are paying off, you know? I don’t know why, but I felt that I had to go through that. I felt like I had to seriously struggle. I felt that I stripped away everything about who I was. A lot of stuff… I went for broke, man. Really, really struggle. Am I still struggling now? Absolutely, I’m a human being. But, I don’t think that I felt like I was entitled to anything. I was by no means spoiled on the level of having things furnished when I wanted them. Nothing. Everything I ever had, I had to work for, on my own back and on two hands. I just came down here and felt like I had to strip away everything. It’s kind of like wiping the slate clean. It’s kind of like being reborn. But some of the sacrifices… I had to get rid of a lot of the toxic stuff. Why? I couldn’t tell you today why I had to go through some of those tremendously discomforting experiences. In 2006, I had nothing. I lost everything. Everything, to pursue a dream; a dream that was nowhere near my hands. I had clothes, a guitar, a semi-working laptop and a couch to live on. I was fortunate enough to have people help me. I would walk around Venice Beach, sometimes in tears, at two… three in the morning because I did not know what to do… I would sleep in my car sometimes… you know? And that’s the real stuff. All of this stuff that we were talking about earlier, it’s what you call a reflection in a mirror. Great! But what is it that’s pushing that reflection? There’s something behind that. And ultimately, it’s a struggle. I can’t say that I’ve eaten out of a garbage can, but I know what it’s like to not eat. I know what it’s like to live in really uncomfortable situations. I know what it’s like to really struggle. To really struggle. And, to really second-guess yourself. Am I past those moments? I don’t know. I hope. I hope I’ve learned from that. I just really don’t want to go through that again. Most importantly, I want to try to keep somebody else from going through that but I had to go through that to where I am now. Maybe there’s a greater message to it. I feel like I’m a good person now, but I’m working towards being an even better person. Everything is for a reason, but that was just… you know, I think back on it, and it doesn’t even feel like it was that far in the past, it’s just like I felt like I had to really experience an extreme amount of discomfort and struggle to have the type of message and voice I wanted in this business. I had a lot of other opportunities in other film jobs while these other two movies were on the table and now that I did these two, those other opportunities never went anywhere, but the two that I was part of did. Maybe that’s just the Universe’s way of saying these are going to give you a template to build from. “This is your reward. This will continue your legacy of what you want to put out there.” How other people perceive it might be the very thing I’m trying to project [laughs] I don’t know.

Stefan Pinto: Who will you thank if you were to win an Oscar?
Joshua Smith: Probably God. Am I religious person? Not really? Do I believe in a higher power? You better believe it, man. Faith. Who will I thank? My mom and my dad for raising me the way they did. Who would I thank? Everybody that ever helped. Everybody. There’s not one person that did not play a part in this. Even the guy that flipped me off in the intersection. He played a part in this. Everybody. I don’t think there’s anybody I couldn’t thank. Everybody plays a part in our lives, if it’s for a minute or for a second. But most importantly, the people that supported me, who believed in me because there are days when I don’t believe in myself and somebody else says, “are you kidding me? Are you kidding me? I’m not even going to give you a second to not believe in yourself. I believe in you, so why shouldn’t you?” People like that. Well, there’s the Oscar speech for you.

They say we hide our pain behind tears of laughter and if Joshua texted that speech to me, there would probably be an “LOL” at the end of it.

The patio is now empty. Everyone has gone back to doing what it is people do after they eat lunch. Maybe those noisy, laughing corporate types, seated next to us, financed the next big movie. Maybe salad-eating-girl went home and started a food blog. Maybe. Joshua gets a text message and as he quickly types a reply, probably ending it in LOL, I too, take the opportunity to check my phone. No messages.

Khalil Gibran wrote in Sand and Foam, that, “the significance of a man is not in what he attains but rather in what he longs to attain.” And as I shut off the recorder and close my notebook, I wonder if Joshua realizes that those days of sleeping on a friend’s floor and walking around Venice Beach, penniless were mere footprints in sand, for what he longed to attained he has, and will live forever.

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Human beings tend to become personas of ourselves

For change to take place, we must go through a process. As the author wrote in “The Invitation,” “there is no way out but through. You cannot go from START to FINISH.”

And, you must prepare yourself for pain — if that scares you, fear is part of being alive. And sometimes, that fear is the proverbial hell so many of us go through.

Accept that fear will never leave us. Every, single time you attempt to follow your dreams, your passions, your deepest desires, the fear will tap you on the shoulder, sometimes slap you on the face, with all of the reasons — reasons you presume are sound —  for not taking the leap. 

The best way to handle the pain –the fear– is to occupy your mind with reaching your goal instead of running from it because in 20 years, you will forget why you said “no” and regret that you didn’t say “yes.”

Here are some tips that has helped me to manifest change :

• Wake up earlier every morning and write If you don’t know where or how to start, read The Artist’s Way. Do the exercises. If you already find yourself saying, “I don’t have time,” then you are not ready.
• Just start. You want to lose weight, start a diet. If you fail, start again. If you want to write a book or a blog, start.
• Exercise. You must exercise. This can be any physical activity that will get your blood flowing and your heart pumping. This burns fat, by the way. If you already find yourself saying, “I don’t have time,” read #1
• Write to rationalize your thoughts. If you need to end a relationship, write down the reasons why. Ask, “are you satisfied with the way things are going?” It will start the process.
• Read. Biographies about people you admire. Fictional accounts of events and scenarios you would like to be in. Let your imagination soar. Then do #1.
• Smile and say hello to a stranger. I know this sounds cliche, but like that Starbucks cup professes, one of two things can happen, “they can ignore you or you can end up marrying them.”
• Have goals. It gives you direction. It guides you. Without them, you are like a ship, sailing on a sea to nowhere, inevitably derelict on an unsung shore.
• Write down what you want from life. Seriously. If you don’t know, then who in the world is going to know?
• Reward yourself. If you did a good job, made progress, effected change, then go ahead and pat yourself on the back, tell yourself you did a good job.
• “Never, never, never give up.” – Winston Churchill

Upon facing a difficult decision, my dad gave me this simple piece of advice, “be sure that when you shave in the morning, you can look at that person in the mirror.”

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My first book, Fat-to-Fit: 50 Easy Ways to Lose Weight is now available on Amazon. Click here.

1. Thou shall be well informed about form

Before using a gym machine, curling a dumbbell or lifting a barbell, you need to know how to use a gym machine, curl a dumbbell and lift a barbell. Proper form builds confidence during exercises (and in life). It’s called posture and posture automatically puts your body in alignment for a workout that effectively targets the appropriate muscle.Did you know, shoulder injuries involving the rotator cuff are the most common workout injury and can be attributed to poor form?

2. Thou shall make an attainable and practical goal

“We want to set the goals that our heart conceives, that our mind believes and that our bodies will carry out,” said rags-to-riches, American entrepreneur, Jim Rohn. A goal is a destination. How you get there requires a plan. Attaining a goal involves writing down your intentions, developing sound ways to achieve them and assigning a practical deadline. It should be specific -: Bad goal: I want abs. Good goal: I want to lose 60lbs by next summer by changing my eating habits and exercising daily. However, a goal should not be confused with a dream; they are ambitions that are planned and progressively worked towards.

3. Thou shall not misuse supplements, elixirs and organic compounds with the  hope of increasing their efficacy

Ingesting anything other than the recommended daily allowance is akin to overdosing. This dangerous practice taxes our liver and kidneys; critical, blood cleansing organs, without which we could suffer incapacitating setbacks and possibly even death (not to mention missing the gym altogether). Supplements are meant to enhance something else when added to it, i.e.: food. According to Joe Cannon, fitness and sports nutrition trainer to the trainers, “the supplement should not only be protein. Carbs help to absorb protein. Research shows protein and carbs are better than protein alone at building muscle.”

4. Thou shall take a day off

Exercise causes muscle tissue breakdown and depletes muscle glycogen. Rest allows for replenished glycogen and muscle repair. How much rest varies from the individual to the workout, to the goal; different levels require different rest periods. Keep in mind, resting between specific exercises to resting between total workouts are two completely different things. Ideal rest times are mutually decided following the consultation of a personal trainer or a doctor.

5. Thou shall honor a personal trainer

Find someone (preferably in the fitness industry) that you admire and do everything he does or did, within your capability (mine was Gregg Avedon). Eat his (or her) diet, follow their workouts, read about them. If this person is someone you know (or could easily know by way of introduction), ask them questions. Heck, ask them to train you. As you grow (inside and out), your avatar will inevitably change.

6. Thou shall not endlessly punish oneself for failure

Most of the time we create impossible scenarios that do nothing to help your present state of mind. If you have a practical goal, then it is easier to achieve success. If you eat a hearty meal, maybe mom’s delicious home cooking, that’s okay. You know you will make up for it. Remember, fall down seven times, get up eight. And, don’t ever turn down (a) mom’s home cooking.

7. Thou shall not commit to implants

Aside from the unnecessary and easily avoidable expense, implants are often obvious to everyone and possibly dangerous to the owner. Saline, notwithstanding, calf, chest, butt and biceps implants can be rejected by our bodies and cause shockingly horrific abnormalities. If you must pay, pay with patience. The results look better, anyway. Besides, patience not only builds muscle, it builds character.

8. Thou shall not cheat

There are no shortcuts to building a better body, properly losing weight, gaining strength or becoming a better person. It all comes from the inside and popping a pill for the sake of quickly achieving your goals is the wide road to big disappointment.

9. Thou shall not lie to oneself

Self doubt will cripple you. Avoid and refrain at all costs. Most often, this originates from conditioning (remember high school?) that we are bringing into our adult lives. You are stronger than you think and there are probably more people who believe in you than you realize.

10. Thou shall not dress affectedly

Showing off one’s muscles, assets or other parts in an eager or gratuitous manner outside of a health facility is forbidden. This includes exposed armpits in tank tops during dinner, short pants at the theater and excessively tight clothes on an interview. It is best to be considered mysterious than desperate. Even better, imagine the delight when that special someone does see what’s beneath those well-pressed, perfectly fit attire.

Dairy alternatives include almond, rice, oat and… hemp milk

Hemp milk contains protein, 50% of the RDA of calcium and is an excellent source of vitamins D, B12 and riboflavin. But there’s more:

Did you know the Declaration of Independence was drafted on hemp paper?

10 Hemp milk will not make you giggle incessantly or fail a drug test.

9 Hemp milk is creamy and delicious with a satisfying “nutty” flavor.

8 The milk is made from de-hulled hemp seed – a nutritional powerhouse packed with vitamins, minerals, essential amino acids, and essential fatty acids.

7 The part of the hemp plant not made into milk has been used for centuries to produce a variety of fabrics and fine quality paper. In fact, many of our founding fathers grew hemp and the Declaration of Independence was drafted on hemp paper.

6 How is a hemp seed more like a fish than a vegetable?  Its beneficial ratio of omega 3 to 6 gives it the closest essential fatty acid profile to fish oil than any other vegetable oil.

5 Because of their similar leaf shape, the hemp plant can be confused with marijuana. While both plants are from the same species, hemp contains virtually no THC, the psychoactive ingredient in marijuana.

4 The hemp seeds used for making hemp milk must be imported, since growing hemp was outlawed in the U.S. in the 1950s.

3 Hemp milk is not only perfectly legal, the omega oils it provides are good for your brain, heart and joints.

2 In addition to being cholesterol and trans fat-free, it’s also hypoallergenic, unlike cow’s milk or some other non-dairy milk alternatives.

1 Hemp milk is not green in color, comes in vanilla and chocolate flavors and goes great with cereal and coffee — or on its own!

For more information: Pacific Natural Foods contributed to this article.

Other Posts You May Enjoy:

• Like California Roll? 5 Junk Foods Disguised as Health Foods
• What Exactly is Cadmium and Why is it in Muscle Milk and… Spinach?!
• Losing the Weight is Not Losing the Wait

Legend has it that Montezuma drank 50 cups of chocolate a day prior to his medieval dates with 600 women. And to think, you thought all he was responsible for was enacting revenge. In fact, the first people to convert beans into a spicy chocolate drink were natives of Central America, specifically the ascendants of Mexicans. “It’s an historic food and a source of mood enhancers for many people and societies — especially ladies,” said Edley.

Carrie Toppano, Director of Sales & Operations of Sweet Beauty Spa, an organic chocolate spa in Seattle taught me that dark chocolate has twice the antioxidants of red wine and four times the antioxidants in green tea. This is why dark chocolate is commonly attributed to being healthier over milk chocolate. Toppano advises that “If you wouldn’t eat it, don’t wear it on your skin.”

The ideal solution would be a healthy chocolate, that helps us to not get fat and puts us in a good mood. According to research firm Frost & Sullivan, “chocolate contains anandamide like ice-creams and other positive neurotransmitters such as oleolethanolamine and N-linoleoylethanolamine, caffeine and theobromine. All these chemicals have been determined to have active psychological effects.” Fact is, even if fit women were to find the guy of her dreams, it wouldn’t matter since most of you seem to prefer chocolate over sex. Irony is chocolate is actually an aphrodisiac.

According to the Calgary Herald, many women beat themselves up both internally and physically, “feeling our thighs and tummy after indulging in our favorite chocolate dessert.” The author, a man, cited that “when push comes to shove, so to speak, women prefer chocolate over sex.” I asked three experts including psychologists, chocolateries and far-from-regular women. Here is what some said:

What type of woman would prefer chocolate over sex?

Amy Reiley, author of Fork Me, Spoon Me: the Sensual Cookbook: I don’t know that any woman would ever prefer chocolate over sex 100% of the time—unless she’s a nun, of course!

Neil Edley, Chocolatier, Sugar Plum Chocolates: A female connoisseur with remarkably good taste! A woman who is content with herself, who subscribes to the adage that a girl without guy is like a fish without a bicycle! A woman who knows that perfect sex can be rare and a perfect man even rarer; one who finds as much fun in tasting samples at Maison Chocolate as she does in bedding a male of her choosing. When the choices facing the refined female are: being with someone mediocre or reaching for the chocolate, a wise woman will opt for the truffles every time.

Susie Norris, author of Chocolate Bliss a book about the health and medical benefits of chocolate: Women over 30 – they’ve had enough sex to know chocolate takes the cake !

According to Italian urologists, women who eat chocolate regularly have a better sex life.

Neil Edley: I would be somewhat suspicious of studies of this nature surveyed by urologists. Not to detract from their medical discipline but maybe such data is best researched and assembled by Ob-Gyn’s, behavioral psychiatrists and skilled sex researchers specializing in female sexuality. Urologists perform a valuable medical service but sex has many complexities and is about more than just genital plumbing.  Female sexuality is particularly intricate and has much to do with positive concepts of body and self, hormonal interplay, personal freedom, emotional well-being and asserting the right to pleasure without fear.  If chocolate helps the ladies get there then by all means, chow down!

Susie Norris: Because chocolate is so packed with nutrients, it has provided stamina
to Maya traders, Aztec warriors, ladies of the royal courts of Europe, American WWII soldiers & romantics on Valentine’s Day.  Chocolate certainly contributes to endurance and that is sexy.

It seems that overly fit women, are also invariably single. Why do you think this is?

Amy Reiley: I’m not sure what “overly fit” would be. I know a lot of women who love exercise and are in happy relationships.

Neil Edley: Over the last 50 years, the advances that women have made on every societal front are practically a major turn on the wheel of evolution. Like most pioneers in human behavior, the ones out front command a lonely but courageous vision of the future. For them there’s no going back (not even for chocolate). As for the sisters in the overly fit group, men still have this thing that anything “girly” or female is shame-based and is to be disdained.  They have a false image of themselves as the “stars” of a relationship while the woman takes second place and the role of the adoring “audience.”  Nothing puts a cold wind up their shorts like a strong woman who can outdo them on the press bench and in many other life areas.

Susie Norris: I’ve never seen statistics on this and don’t find it empirically true – especially in Los Angeles.

What is a top mistake women make about body image and what they (think) men want?

Amy Reiley: It would do every woman a world of good to listen to what men have to say about them. If a man finds a woman attractive, he’s usually pretty free with the compliments and, at least in my personal experience, these compliments often vary wildly with a woman’s personal body image goals and/or how women talk among woman about their bodies.

Neil Edley: Beauty is a short-lived and risky currency. You only have to look at the breast implant scandals to see how far this damaging brain-washing goes. Women have been taught to even risk surgery and their lives so men and society will approve of them. It’s a grotesque legacy to bequeath to our daughters.

Susie Norris: Women underestimate the value of good humor and sensuality.

Photo at left is Jordan Rubin with Crohn's Disease

Jordan Rubin was a pathetic sight. “I want you to take a picture of me” he told his mother; “no one will ever believe that I was this sick and I need you to take my picture.”

Jordan Rubin suffered from, what one Mount Sinai physician referred to as, “the worst case of Crohn’s disease” he had ever seen. “A nurse was overheard saying, “He won’t make it through the night.” As Jordan told me recently, “anything can be cured, as long as someone before you has been healed, then there is a possibility that so can you… And if no one else has, you have the opportunity to be the first.”

“We all carry genetic and metabolic weaknesses” wrote Jordan Rubin in his book, The Maker’s Diet. “If we eat unhealthy foods and adopt unwise lifestyles, we may well see these predetermined weaknesses present themselves as devastating symptoms.”

If, according to recent research, our health problems have nothing to do with our diets, how is it that:

• 60 to 70 million Americans are affected by digestive diseases (as reported by the NDDIC, National Digestive Diseases Information Clearinghouse)?
• Roughly two out of ten Americans have irritable bowel syndrome?
• Diabetes and obesity-related diseases are among the top ten leading causes of hospitalizations and insurance claims in the U.S.?
• The rise of celiac disease (damages the small intestine and interferes with the absorption of nutrients from food) has accounted for the increasing popularity of gluten-free food?
• Heartburn medication sales are soaring with products so pervasive they are sold next to chewing gum?
• People with Crohn’s disease and colitis (two types of inflammatory bowel disease, or IBD) have exacerbated a problem by eliminating nutrient-rich foods from their diet, specifically vegetables?

How to Get Sick

1 . Stay out of the sun: Critics claim that exposure to the UV rays of the sun cause rates of melanoma and other forms of skin cancer. This might be true if you have a compromised immune system or don’t consume adequate nutrients (especially healthy fats).

2. Go to bed after midnight: Going to bed and waking with the rising and setting of the sun is a natural way to link your peak activity to the body’s natural hormonal rhythms. According to a study in the British medical journal, Lancet, “chronic sleep loss produces serious symptoms mimicking the effects of aging and the early stages of diabetes.”

3. Don’t sweat: Perspiration is the body’s method of safely cooling itself and excreting numerous toxins. Suppressing this natural sweat response blocks the body’s cleansing process and natural flow of the lymphatic system.

4. Take megavitamins: The human body cannot properly consume artificial products in excessive amounts especially “vitamins” created in chemical plants and widely sold in discount retail stores. Nature prevents us from consuming 2,000 mg of vitamin C in one day because it is impossible to consume three hundred oranges in one sitting.

5. Use fluoride: Fluoride is extremely poisonous, especially the salt-based form used in toothpaste and mouthwash. According to a top EPA advisor, “recent federal government tests have shown that fluoride appears to cause cancer…”

6. Use artificial sweeteners: Renowned diabetes expert, Dr. H.J. Roberts believes there is a clear, scientific link between aspartame and increased incidence of brain tumors, seizure disorders, chronic headaches and hyperactivity in children. See: 10 Dangerous Sweeteners in Coca-Cola®

7. Swim in chlorinated pools (and drink and shower with chlorinated water): Chlorine is an indiscriminate killer that kills both friendly and unfriendly bacteria. It also eats through lead pipes, corrodes most metals and harms cells and DNA strands in virtually every living thing it touches.

8. Travel in airplanes often: Some researchers believe the atmospheric pressures and radiation to which airplane travelers are exposed are the equivalent of hundreds of CAT scans and pose the greatest oxidative stress on the human body.

9. Take lots of medications: Medications such as antibiotics, oral contraceptives and corticosteroids may cause major problems with the gastrointestinal terrain, damage the immune system, cause liver problems and alter enzyme function. Much of the prescription activity in the U.S. perpetuates health problems by treating symptoms rather than their root causes.

10. Use plastic food storage products and re-use plastic drinking bottles: Plastic products release or leach carcinogenic toxins into foods. The toxicity is increased when foods contain high amounts of water or when they are highly acidic. Water is one of nature’s most effective solvents and that includes drawing out toxins from plastic. Washing and reusing disposable water bottles may accelerate the breakdown of the plastic.

And, you know what’s funny — no, wait, sad about this list? Everyone already knows this.

• $2.49 Bag of broccoli (3 servings) – goes with everything!
• $3.99 Prepared Rosemary chicken breast (4 servings) – slice and mix with garbanzo beans and broccoli. Dinner!
• $1.99 Organic Whole Wheat Wraps (10 servings) – fill with broccoli, garbanzo beans and tuna – or rosemary chicken!
• $2.89 Granola Pumpkin Flax Cereal (6 servings) – this is yum with almond milk!
• $0.89 Garbanzo Beans (3 servings) – stir fy with tuna for a delicious meal!
• $1.39 Tongol Tuna (2 serving) – stir fry with garbanzo beans for a delicious meal!
• $1.69 Almond Milk (4 servings) – great with Pumpkin Flax cereal, warmed up or on its own!

Eating less will help keep you young—and thin

According to Newsweek, “there has been evidence that a diet extremely low in calories extends the life span of species.” This doesn’t necessarily imply that you just eat less calories, it also suggests you should eat quality calories.

Ken Crawford, president and CEO of Trim Teams an organization that promotes  weight loss through motivation and accountability recommends becoming more “calorie aware” and gives the example of eating at McDonald’s, a common institution for mindless caloric intake.

“A McDonald’s Premium Spicy Chicken Sandwich has 510 calories, a surplus of 325 calories for women and 280 calories for men.” Mr. Crawford calculated his surplus based on the calories burnt during 30 minutes of walking (women generally burn 185 calories and men, 230 calories).

“Once someone begins to practice their calorie awareness they will understand the consequences of eating 510 calories versus the effort required to burn off fewer calories.”

Eating Will Age You

The body’s capacity to burn calories requires effort. And the more you eat, the more effort, i.e.: toil it puts on your body. And the more toil you put on your body — including exercise — the more rapidly cell oxidation occurs. This is what is commonly called free radical damage. And free radicals are what ages you. So, in order to slow down aging, naturally, it is crucially important to be aware of not only how much you eat, but what you eat.

The anti-oxidants contained in your food are the essential substances that prevent (slow down) this oxidation by fighting free radicals and slowing the aging process.

When researchers at King’s College in London looked at the chromosomes of people who exercised regularly compared to those who don’t, they discovered considerably less cell damage. Moreover, the participants only engaged in moderate exercise — less than 30 minutes a day, five days a week.

This concept of “exercise to stay young,” is a realistic approach to the proverbial “fountain of youth,” and the key here is, once again, not the quantity of exercise (time spent), but the quality of exercise.

According to the Archives of Internal Medicine, the aging process is affected by lack of exercise, “The rate of decline is twofold greater when comparing sedentary with physically active middle-aged men.” Furthermore, the article explains that when looking at the health benefits of exercise in an aging society, it is important to understand that “Aging is associated with a linear decline in maximum aerobic capacity.” A “linear decline,” in other words, a successive deterioration.

When put into a situation of “like-mindedness” goal oriented people will either strive to “fit in” or excel, a conclusion based on Influence: The Psychology of Persuasion by Robert Cialdini. So a lavish gym, say, Crunch Fitness might charge anywhere from $50 to $65 a month, depending on location (or the advisor). The appeal of a gym like Crunch lies in its mission of taking the work out of working out; the place is fun. And, if you don’t know how to work out, Crunch (and most gyms) offer free classes.

Take Away: The Secret

• Eat less calories to reduce cell oxidation
• Spend money only on nutritious food
• Save money by buying only food that comprise several servings
• Perform, short quality workouts daily
• Exercise with like-minded individuals

Armed with the right information, and the proper resources, there is no secret to staying young and keeping fit, two elements that should not be affected by one’s wherewithal, but rather serve as the impetus for finding the solution.

1. Dumbells

Quick turnaround, multiple sequence equipment harbors the most germs of all gym equipment. Dr. Tierno, worked with ABC News calls this on of the “highest risk areas” at the gym, “You’re leaving that machine, and someone else follows you and your germs that you leave behind.”

2. Bike seats

Staphylococcus aureus re-charged. MRSA is a strain of this bacteria that is carried on the skin and the nose and is resistant to conventional antibiotics such as amoxicillin and penicillin. It is spread via contact with contaminated equipment, including  bike seats, pedals and other objects normally touched while working out. Oh Lord! So no short, shorts!

3. Bench Press

Gravity is the main culprit here as this piece of equipment encourages that the user be laying down. Sweat has no choice but to roll off and lay surreptitiously on the padded, black bench press. Do you know, (this is embarrassing) once I was spotting someone, and my sweat rolled off my forehead, trickled down my nose, clung to my chin and landed right in the “spotees” left eye! Man, I felt like crumb.

4. Shower floor, wall and curtain

One tester classified the amount of germs on the shower floor as “unbelievable quantities,” using the word “innumerable” twice. Tinea Pedis, or Athlete’s Foot is a fungal infection of the skin and is highly contagious, and usually spread in locker room environments (and swimming pools). It thrives in warm, humid environments. Now, new research has shown that “water spurting from shower heads can distribute pathogen-filled droplets that suspend themselves in the air and can easily be inhaled into the deepest parts of the lungs,” according to Norman Pace from the University of Colorado. Although researchers suggest that this “shouldn’t concern average, healthy people.”

5. Boxing gloves

Sniff, sniff. What’s that smell? It’s the sweat residue left on fabric combined with a dark, enclosed area creating a breeding ground for germs. Bacteria thrives in humid environments such as the insides of boxing gloves. As a matter of fact, a gym swab performed by Men’s Fitness magazine recently discovered that in humid areas the size of quarter, there are 132 million species of bacteria.

6. Gym Mats

Scary! The highly contagious herpes virus, quite possibly, lurks on the very mats you may be using to cushion your knees and stretch your back. Herbert DuPont, a medical science professor at the University of Texas, attributes this possibility to residual sweat that remains on the mats, creating breeding grounds for this viscous, viral disease.

7. Towels

Did you know that gyms and health clubs are not governed by the same regulations as that of hospital? These regulations determine the actual temperature at which towels must be washed. FYI: If your fortunate to belong to a gym that hands out free towels (mine does), be mindful that this is probably quite costly for the facility. Save the environment: BYOT.

8. Sneakers

According to a survey, running shoes have 76 times more fungi than the inside of a toilet bowl. Bring those into the gym, areas where peoples hands often contact the same surface as peoples feet, and you can see why hand washing should be mandatory prior to getting your parking validated.

9. Water bottles

Ever throw your bottle in your gym bag? The same gym bag with your running shoes? A Canadian study reported “significant levels of fecal bacteria” in water drunk from re-used water bottles.

10. Sauna

2.17 million bugs in a teaspoon of hot tub water, this according to a research team from Texas A&M University. Needless to say, these bugs harbor bacteria from feces — all of which was present in a shockingly disturbing 95% of hot tubs and saunas. Added to that, the warm temperature makes this a proverbial petri dish.

Just say no to mayo

Mayonnaise is 80% fat. Just one tablespoon (the equivalent of what is spread on a sandwich) contains over 100 fat calories. It will take ten minutes at around 5 mph to burn off 100 calories. So hold the mayo and opt for olive oil instead.

Chicken doesn’t always mean protein

A popular fast food chain with “royalty in the name” chicken sandwich could contain as much as 600 calories. Since most chicken sandwiches and “grilled” they are quite possibly overcooked, making the protein content non-existent. Try a lean roast beef sandwich instead. Roast beef could contain up to 30g of protein in just four ounces.

Supermarkets have fast food, too

At the back of the supermarket is the deli counter and it isn’t just for cold cuts. Most — if not all — supermarkets will gladly make a fresh, as-you-like-it sandwich with your choice of dressing and toppings. Plus, on your way to the register, you can pick up a salad as a side or a healthy, thought out snack for later.

Can the can

Drinking the soda simply because it’s free with your meal is brainwashing, opt for water instead. The calories and sugar in soda are considerably and undeniably high. The sugar content will spike your energy levels, eventually causing the dreaded afternoon lag. Also, drinking carbonated drinks with food interferes with digestion and can cause gas and an irritable bowel.

Slurp your sandwich

The half a sandwich and a cup of soup option is certainly better than a whole sandwich. A recent study determined that a low-calorie soup (or salad) at the start of a meal will curb hunger and reduce caloric intake by as much as 20 percent. Warm soup before a meal also preps your stomach for solid food and aids digestion.

Learn to love wrap

Spinach, sun-dried tomato, whole wheat, practically anything can be put into a wrap. But be vigilant as the calories can quickly grow (like at a salad bar). The key here is substituting the white flour baguette or french roll for a healthier, lower calorie and low-carb wrap.

Less is more

Waiting until your blood sugar drops before buying something to eat is taking the road to over spending and over eating. Not only does your body go into starvation mode, hoarding calories, your judgement is now impaired. You actually believe you can eat a horse. Remember, your stomach is still the same size as it was this morning when you weren’t hungry (this is why you should never skip breakfast). Order half of what you “think” you can eat when you’re “starving.”

Go nuts

With a stash of almonds, sunflower seeds or pumpkin seeds (not cashews, too fattening). Mix with some healthy flax cereal flakes and raisins and keep in a coffee can or oatmeal canister and store in your desk drawer. It will come in handy when you need a snack and goes great with afternoon coffee.

Take a quiz and ditch the arches

Sure many fast food restaurants offer healthy sides, but temptation for fries are easy, especially when you’re hungry like a wolf. And did you know that the excessive salt content in fries is so huge, you risk heart disease, too? The best remedy is to stay away from this “over one billion served” joint and get toasted at the less fattening, more customized sandwich places. Go easy on the dressings, though.

Order Adam’s ale

Water. There is no harm in plain ol’ H2O with lunch. Water aids digestion and digestion begins in the mouth and ends in the small intestine. Minerals, vitamins, proteins in foods can only be absorbed if there is sufficient water, which either comes from the food you eat or the liquid you drink.

Living his life how he chooses, Brendan Brazier has found what he likes to do and does it.

I met with Brendan Brazier on a Friday afternoon, in a Hollywood Starbucks. The irony, notwithstanding (Brazier advocates that coffee is a drug and has taxing effects on the body), and amid the continual whir of blenders, I asked him about his plant based diet (he eats a lot of chlorella), what he thought of energy bars (most are highly processed ensuring their shelf life at the sacrifice of nutrition) and the power of the mind (“the body can subsist on stimulating, nutrient-absent food only so long before becoming either exhausted or sick –and where the body goes, the mind is sure to follow”). Here is more of my chat with Brendan Brazier:

Stefan Pinto: The topic of healthcare is one of Obama’s biggest challenges, possibly among the top tests that would define his role as an effective leader. However the U.S. healthcare system focuses on cure rather than prevention. If you were President (in spite of your Canadian citizenship), how would you address this issue?
Brendan Brazier: It’s about responsibility and our healthcare system encourages dependence. The system is not really a healthcare system, it’s about when we get sick we deal with the symptoms and not the cause. In a sense, it is a reactive system and not really a healthcare “system.” It’s like pumping up a slowly leaking bike tire. You pump it up, it will eventually go flat again. You must fix that leak or replace the tube altogether. You know, it isn’t the doctors’ fault.  Many doctors, too are frustrated by the system. They don’t want to be treating symptoms for people who have to come back a few months, or a few years later and have not actually cured the problem. So obviously, prevention is the best solution. There are sure things that will allow you to drastically stack the odds in your favor with sound nutrition and exercise — it’s really just a numbers game; the odds of you getting a degenerative disease early in life — or any disease — is going to be significantly higher if you are not active or eat a fatty American diet. Any civilized society has a responsibility to help people when they need it however if [people] know that safety net is there and that a healthcare system will bail them out, they’re less likely to take the initiative to take care of themselves and will become dependent on their peers. The system should therefore encourage personal responsibility and encourage governments to get more involved in people’s health. People need to know what’s good for them and what’s not, all of the basics, and should be part of the school curriculum at a young age.

SP: But it is part of the school curriculum, Health is not an elective class.
BB: Yes, but it needs to start at the basics, with the reading and writing. And there are [food service] companies that have contracts with schools, that should provide healthy options for children. Kids will take the path of least resistance. There is a low resistance on getting healthy food if they are well educated on what to eat, the odds of them taking the healthy option will be greater. This affects society as a whole; if you are not dependent on a health care system that is overworked and a huge money draw, obviously then that is something that is good for the country. Another solution would be to start subsidizing organic farms and stop subsidizing the one’s that are actually hurting [the system], like the meat industry, for example, there is a lot of energy that is consumed when it comes to producing and farming meat; and the fossil fuels being the price that it is, the meat industry simply could not survive on its own; it is a highly subsidized system. A large part of our tax goes to subsidies which subsidize the cause of the problem, that is low-quality, animal based food and it also goes to the systems for treating the symptoms for when you get those diseases. You are basically paying for the cause and the short-term solution.

SP: Yes, it’s sort of like mechanics pay the government to control the roads, ultimately creating one viscous cycle.
BB: Right. Pay now or pay later. If you spend a little more money on good, healthy food now, the odds of contracting a disease later in life are greatly reduced. Of course people say that healthy food is more expensive and how can people afford it, but at the end of the day and over the course of a lifetime, they will actually save money.

SP: When you addressed Congress in 2006, you drew attention to the role that food plays in the prevention of the most chronic diseases plaguing Americans. It is three years later, has anything changed?
BB: Encouraging government to make it easier for people to get healthy food was the topic. It is about having a choice. It makes sense to invest in our future. Take a look at what’s happening with the car industry. Why does the average American car cost around $1,500 more than the average European or Japanese car? The reason is simple, most American auto workers are in a poor state of health when compared to Japanese workers, therefore health insurance premiums are higher and that has to be passed on to the buyer in the bottom line price of a car. In order for American car manufacturers to price competitively, they might have to lower quality. If people are healthier, our country would be economically healthier.

SP: Let’s talk about “cheap health insurance.” Taking charge of one’s health, being more responsible for what we put into our bodies, is the epitome of “prevention.” I Twittered once that people say “no time to exercise or eat right, but people will make time to go to the doctor.”
BB: Yes, that’s a good way to put it. For people that don’t eat that well, they may gain a bit of convenience by going to a drive-thru however, there are several ways to find good, nutritious food. Take the farmer’s markets; it’s local, it’s cheap, it’s organic and it’s fresh. The food is in season and it’s no more expensive to get a wholesome meal there, when you eat simply. For a lot of people, this is not time consuming. I stock up on basic needs there. Also on the topic of time, you can actually be more productive if you are well rested as your cortisol levels are lower; you’re refreshed, you’re rested and you can have more true waking time during the day. You slept sufficiently. It’s really gaining time through more efficient sleep. You need to find that line between being asleep and being awake; now when people sleep, they’re not totally out. It’s sort of restless sleep and when they’re awake, they’re not totally there. That line has been blurred. This is all translated into increased productivity. Let’s look at Google for instance. On their campus, they installed “healthy cafeterias.” Sure, it’s a huge expense but it pays itself back quickly; there are fewer sick days. A considerable gain is also through productivity. Employees return to work, feeling satisfied having consumed nutritious, dense meals that are easily digestible. You do get more work done. It is really a smart way of doing things and it represents a big shift. Google values their employees.

SP: You know, it’s one thing to advise people that they should eat healthy for all of these reasons, but it’s another thing to tell people that once they start, don’t give up. How would you then advise people to persevere?
BB: For me, I saw the results; I was improving as an athlete. My goal was being reached. If people see results, it fuels them. It really makes a big difference. It’s also important to try and not to do to much too soon. People want change overnight. One meal, one snack a day that includes healthy foods, like hemp, Maca, Chlorella. Your body will start craving these foods, but realize it will take time probably a year to try and transition. And that’s okay. It’s a great investment in yourself.

SP: Don’t you feel as though everywhere you turn you are constantly faced with poor food “choices?” Sure you preach of nutrient dense choices in an environment where all of the bad foods are all around us. Look, here we are meeting in a Starbucks and who knew that Frappucinos could be so annoyingly popular. The more you talk about healthy eating and hemp and chlorella, that infernal blender seems to whir more often, increasingly becoming louder and louder, creating an egregious cacophony of “no, nos don’t you dare speak of such things in here.”
BB: [Laughs] That’s funny. Alot of people do know what is good. In a general sense, in terms of what foods are good and what’s not. Making it available. Making it convenient is the key.

SP: Would it just be easier if there were more organic supermarkets? Are we simply not used to seeing and having good choices?
BB: Well some organic markets are trying to do that. It is what I try to do with my Vega Whole Foods creation (FYI: Brazier is wearing a fashionable t-shirt with “Vega” clearly printed in the center), making it convenient, to a broader market. Also having more juice bars and smoothie bars around, we’re seeing it more and more. I don’t think we have to get rid of the bad foods, I’m not saying that. Just at least have good options. That is the number one reason why people don’t eat well; it’s not convenient. There’s actually a report on the top reasons: one is taste, you develop that. You do start to physically change your chemical reactions in your brain and how it changes over time.  Obviously, taste is subjective and everyone’s will be different, but it does transition. Then there is convenience and knowledge through education,  and then there is expense. All of these things do have practical solutions which will require some initiative initially but I think in the interest of our society, our economy, of America in general, it makes the sense to pave the road–so to speak–to these things and help get the ball rolling. Even subsidizing ways to get us to eat more healthy like what has been done for so long with these inefficient industries like meat and dairy.  You know, every dollar that the government spends on prevention, they save six on treatment.

SP: This is pretty substantial, but don’t you think it is a bit idealistic?
BB: Yes, that’s the thing. Especially for pharmaceutical companies.

SP: But I wonder then if, for example, if their ever will be a cure for cancer. Do you know how many people will be out of jobs?
BB: Well, it’s a business, you’re right. More so here than in Canada. There are doctors who are asked to perform preventable procedures, do they want to have to do these things? And this goes back to the general structure of the system, if we instead try and help people to make themselves healthier — to take control of their health — while also making available to people — and having them know — what they need medically, what procedures they need, what they don’t…

SP: Do you think that will ever be? There will always be a select group of people that are healthier presumably always better compared to those who choose to want to be better, for whatever reason.
BB: I think for some people, they spend a lot of time looking for ways to make themselves better, maybe something is wrong, but most of the time, nothing is. They’re just convinced that something is wrong; they read in a magazine about something or saw it on TV and they start to feel this way or that, “maybe I’m fat,” “maybe something is wrong with me.” People start to believe that they’re not healthy and eventually they become not healthy. I see it a lot in this industry.  To me, I see health as something that you have and it becomes the foundation for you to use. I call it “fitness capital.” Once you build fitness it’s not just getting fit for the sake of it. You do it because it allows you to perform better, mentally physically and it allows you to do more things in your life, allows you to achieve more, create more, working longer hours, not needing a lot of sleep. If you’re healthy, the odds of you achieving whatever goals you have for yourself are greater, no matter what you’re interested in. I’m not interested in nutrition, I’m interested in doing what I want. And that’s how I started off with the triathlons. I didn’t care about nutrition, I just wanted to be a professional tri-athlete. I was concerned about the means to getting it; the clarity, the strength, all of those things that you need. It allows you to work harder, because you felt better. And I think that is what is important. People sometimes expect “things” to do other things for them, but it’s really about you and what good foods allow you to do these things — better.

SP: How much sleep do you get?
BB: It varies. On average around seven hours a night.

SP: Do you need seven hours?
BB: I go through stages where it is definitely less sleep. And then I go through stages where there is a bit more…

SP: I read in The New York Times, that Bill Clinton said, “great men only need five hours sleep.” It got me thinking… maybe I’m not great, ‘cause I need eight! Anyway, I know you talk a great deal about “delt sleep” and I was wondering, if you combine adequate, restful sleep with adequate nutrition, that helps your mental outlook, and once your mental outlook is… I prefer not to say “right,” let’s say more stable or balanced, I suppose, your ability to cope with stress is greatly increased. Stress, in and of itself, is our reaction to outside events. Essentially we are choosing to be stressed, whether we realize it or not and the foods that fuel our bodies do play a critical role. And stress predetermines our health and even aging. You wrote about this in your book, Thrive.
BB: Coffee is a drug. Sugar is a drug. They cause a chemical change in the brain and people become addicted to those things. It’s harder to stop consuming these things as they have such an effect on the brain chemistry. A lot of people have a great deal of difficulty breaking away from these things. It takes discipline, it takes an internal desire to want to break away and a lot of people simply don’t have that. You know, you can actually burn out your will power. It can become depleted. If you do things all day that you don’t like doing, like maybe in a job that you don’t like, then when you are faced with a challenge, for example switching over your diet, it is going to be very difficult if your will power is gone. There was a study, a long time ago, where they took two groups of kids, seven to eight year olds; Group A went to the beach, they built sandcastles, flew kites, had a great day. The kids in Group B were in a classroom with no natural light, made to study their least favorite subject, with a teacher hovering over each student the whole time. A totally unenjoyable day. Both groups were then taken to separate rooms, each with a one-way mirror, so researchers could observe. In each room, a freshly baked bowl of cookies were placed on the table. The kids were told to not touch the cookies as they weren’t made for them. The kids in Group A, sat there and looked at the cookies briefly, and started talking, joking and looking around the room. Basically ignoring it. The kids in Group B however, smelled the cookies, sitting on their hands, getting closer and closer to the cookies. They wanted them. Their will power was gone. They were tapping their will power reserves all they long. They could not meet a challenge.  Whereas Group A was fresh, they could rise to the occasion. It’s tough. If people realize that if they restock their will power by doing things they enjoy, the odds of them succeeding when they try and take on a challenge will be greater. Just knowing that it will be hard, you’re having a chemical reaction to a drug, and you must allow yourself to slowly wean yourself off. Eventually you just lose interest. Slowly. Once it happens, it feels good, it’s a lifestyle. You don’t have to force yourself to do things you don’t want to do. You want to put in the initial work, the dedication, the investment and it’s done.

SP: It’s sort of a rebellion. We’re told to “not eat a cookie” and you almost want to eat a cookie. You want to naturally buck authority.
BB: That’s interesting and a lot of people I know, look at rebelling as eating the good stuff not the bad stuff. Because the norm in society is “when you do good, you get a cookie.” Rebellion is thinking for yourself, and not being fed by other messages, and billboards and advertisers. Thinking logically and doing what’s in your best interest and your best interest can make you better. Advertisers want  you to buy things. Take a look at Germany, it’s conventionally made up of a huge meat-eating culture, they’re one of the highest meat-eating countries in the world. But a lot of the German kids now don’t eat beef, they are in a sense rebelling against their culture and doing things for themselves.

SP: Right. Rebellion can also be doing what is needed, perhaps even, what is right. Tell me more about your cycling accident in 2003. It prevented you from racing. But you used your incapacity to write your first Thrive book. I’m a firm believer that opportunities aren’t always wrapped in a turquoise box and as you have realized, they can come in the form of events we conventionally see as “bad.” Thrive became a bestseller. What made you realize this was an opportunity? Did you even realize it then?
BB: Well, I’ve been racing professionally for seven years. People knew I was on a plant based diet and I was constantly being asked where I was getting my protein, my iron, my calcium all of these things. I found myself answering the same questions. So, I thought “well, now I don’t have time to train, I can’t train, I will use the time to do something else.” I realized I could write a book to address these questions, I noticed there was a need for it. I probably realized on some level that it was an opportunity to use my time effectively, but I didn’t really see it as quite the opportunity it became, spawning a whole new direction — even a career.

SP: You were already on the right diet and these foods do affect one’s mentality, one’s outlook, in terms of what’s inside will not only show, but perceived, on the outside. It affects how you perceive the world.
BB: I think so. Of course we all control what we think, what we want –

SP: Well, some of us do.
BB: Yeah. But I think just knowing that you have the power to affect your mood is compelling. You feel good. You can control that. You control what you eat. You control how you feel. You know, I’m not one of those people who says, “oh, you’ve gotta stay positive.” If you’re not feeling positive, then you’re not. You want to be sensitive to things that are not good. Otherwise, if you just gloss them over, pretend they don’t exist, you can never address the problem, you can never fix it. So, I became very sensitive to things that were not the way I wanted in my current career. I used to be really bad at running up hills, and coaches and trainers would say “no, no, no you’re good, you’re fine” and then you would want to be content or just sweep it under the rug. It wasn’t until I realized that “no, I’m not that good” and devised a plan; you go away, you don’t come back until you really are good. And now, you have a reason to be confident because you’ve addressed the problem. You’ve earned that confidence and your brain knows the difference and your body responds accordingly. You now have “justified confidence.”

SP: How appropriate, especially nowadays where many people claim to be this and that, automatically expecting praise, but lacking confidence… these are just some quick questions, mostly because of the noise level. Incidentally Brendan, the next time you suggest a place, let’s make sure it’s not a Starbucks in Hollywood at lunchtime. I’m silently wishing that blender breaks. How pressed are you for time? I know you’re busy and I’m due at an audition at three o’clock.
BB: Oh really, what are you auditioning for?

SP: It’s a theater play about vampires. Remember the scene in Interview with the Vampire where Brad Pitt and the girl, I forget her name, go to the vampire theater in Paris?
BB: No [Brendan is reserved, but I can tell he is curious.]

SP: Well anyway, it’s a show they went to see. I’m auditioning for the role of “vampire.”
BB: Oh. Well I hope you get it.

SP: Yes, but I made a choice that if I got the audition the same time I had my interview with you, I would have to choose one. Would you believe the audition was scheduled after this interview?
BB: How great is that?

SP: Yes, things work out wonderfully. Okay, let’s talk testosterone. I’m writing a pitch story on testosterone levels and I read about Maca, the Peruvian adaptogen. Do you take Maca?
BB: Yes, it’s in Vega and I also have MacaSure. I learned about it seven years ago. It helps lowers cortisol, gives you better energy, you feel better rested. I started putting two to three grams in Vega. I lost body fat, my strength to weight ratio went up and I became a better athlete. Yes, it does affect testosterone, too. When your cortisol is out of balance, it affects all of your hormones, and if you testosterone is low, which it is for people with high cortisol levels, Maca is going to make a significant difference. Maca has been around for quite a while. It’s grown at 15,000 feet in volcanic soil. Nothing else grows at this height, making Maca nutrient rich. It’s been used for centuries.

SP: Spinach is protein already in amino acid form, making it easier for our bodies to process. Is this particular to raw spinach? I know broccoli gets activated when you cook it, I steam mine. Is this the same for spinach?
BB: Some say you do get more if you steam it, some say raw is better. I eat it raw. It’s more convenient. There is also freeze dried spinach in Vega when in season.

SP: What is the one food you, Brendan Brazier, must eat everyday?
BB: Hmm… green algae. I eat a lot of chlorella, straight.

SP: Do you drink Vega every day?
BB: Usually half serving as part of breakfast and a half serving after workout and sometimes another half serving later in the day. I know people that drink more, maybe for improved performance.

SP: People probably assume that improved performance is related to athletic performance. Do you think that being on plant based diets is just as rewarding in terms of mental performance? Again, in terms of stress and drama, you bring it upon yourself.
BB: People seek it out. You know there are people if there’s not a problem, there’s a problem? The reason for it is chemical as well. Some people crave that drama more than others. It makes them feel alive. People who don’t need that, are not stressed. Stress has a lot to do with perception; for me, going for a run is enjoyable. But if someone forced him or herself to go for a run who really hated it they would not benefit as much physically, as I do because cortisol goes up. It’s forcing, it’s not enjoyment. With exercise, people need to find what they enjoy. I write about this in my new book (Thrive Fitness: Mental and Physical Strength for Life).

SP: But some people thrive in perpetual unhappiness. What they like is misery. If you were to take them out of their so called unhappy existence and place them into what is a perceptually happy situation, they wouldn’t know what to do. They need to be told.
BB: You know, people say to me “you need to really motivate me to eat well and go to the gym.” And you know what? I’m not going to motivate you. I’ll let you know what works for me and it’s up to you. If you really dislike it that much, then don’t do it.

SP: Your general philosophy surrounds eating whole foods, foods that have not been heavily processed. In one of your Thrive in 30 Days clips, you declared that “people can become biologically younger.” How?
BB: It might sound weird, I know but when you exercise, your body breaks down muscle tissue. When you eat and you rest, you rebuild it and over time it becomes stronger. If you exercise on a regular basis your body is being broken down on a regular basis and therefore when you have good building blocks, through high quality foods, it rebuilds itself stronger. Your body is in a constant state of regeneration. Your cells have been fabricated more recently than having not been broken down, which biologically, makes you younger as your cells have been created more recently. And you can tell. People who exercise on a regular basis and eat well look younger than people who do the opposite. Pretty basic and I know it does sound weird, being considered biologically younger.

SP: Well, it sounds weird to people who don’t want to believe it. It’s like believing in ghosts. People who do, see them. It is possible. It’s like that pervasive ivy plant. I tell people who’ve been growing one for months and it looks sort of stringy and viney, to simply cut it. It’ll grow bigger, the leaves will be huge. And the clipped off part will also grow and now you will have two.
BB: Pruning a plant, the little bits that grow in-between gets filled out. Yes, that’s a good way at  looking at it.

SP: What is the one piece of advice you would give to people? I tell people to eat more vegetables.
BB: Hmmm… yours is a good one.

SP: It can be the same one, it’s okay.
BB: [Laughs]. Find what you like and do it. When that happens everything is easier. If you’re enjoying it, you can do other things. You can master a challenge and everything else falls into place.

1. Peanut Butter

($1.99 – $2.49) In addition to being a lean muscle building maximizer, peanut butter is also filling, nutritious and terrifically inexpensive. “Peanut Butter is a great source of fiber, protein, folic acid, contains nearly half of the 13 essential vitamins and is naturally free of cholesterol,” said Tim Kearney of Naturally Nutty Foods, makers of Naturally Nutty Peanut Butter. Also, peanut butter stores well, so you can buy in bulk. When hunger calls, eat peanut butter by the spoonful, spread on fruit (if available) or mix in with oatmeal for a filling dinner. Here are some good, nutritious, non-fattening peanut butters.

2. Oatmeal

($1.49 – $3.99) The great thing about oatmeal is how little it costs for how much you get. Oatmeal is a heart healthy food and when you’re broke, you can literally survive on a bowl of oatmeal. Cook up a batch and save the extra for when the green is great; you can mix it in with protein powder and water to make a nutritious, muscle-building smoothie. The best oatmeal is either raw or stove-top. Avoid the microwavable variety as they contain sugar and the packets are hardly enough to fill you up.

3. Brown rice

($1.99 – $2.99) You can get full on rice. Better yet, mix with olive oil (which every guy should have) and some salt (sea or crystal is best) for a tasty meal. Brown rice makes for a suitable post-workout carbohydrate and newer varieties are surprisingly simple to cook: two cups of water to one cup of rice. Bring to boil then simmer (low heat), covered for 10 minutes. Tip: spray the rim of the saucepan with cooking spray (another kitchen staple) to avoid a messy overflow. Combine with any of the following (or all) for a tasty and satisfying meal (ideal for post workouts). And, yes I have no problem recommending regular white rice here, it’s cheaper and cook faster.

4. Chick peas

- (.99 – $1.49) Packed with protein, chick peas (also known as Garbanzo beans) when combined with rice, make a fat-free, high quality protein meal. Chick peas are of the legumes family which are high in fiber helping to keep your digestive system in track. Garbanzos keep blood sugar levels stabilized making you feel full, longer. Mix some in with cooked rice (rinse first) and tuna for a hearty, meal. See a tasty chick peas lunch creation.

5. Tuna

($1.49 – $2.99) Tuna can be a life-saver when you have nothing to eat. This versatile, healthy fish is easily mixed in with practically any dish. Although there are many different varieties of tuna, affecting fat content, taste and nutritional value, these amounts are nominal and when times are tough, this sacrifice is insignificant. Combine rice, chick peas and tuna for a quintessential bachelor dinner dish (suitable for two and a good excuse to show off your home cooking and budgeting skills. Points).

6. Black beans

($.49 – $1.49) Health in a can, black beans contain a compound that significantly reduce pre-cancerous cells. Black beans are also loaded with anthocyanins, specifically ten times more when compared to other dark colored fruits and vegetables. Also, a can of black bean soup makes for a hearty, healthy, soothing meal. Eat with crackers or Melba Toast ($1.99).

7. Lentils

($.99 – $1.49) Another type of legume, lentils are high in fiber which help to prevent heart disease. The magnesium content found in lentils contributes to blood flow and the passage of oxygen through the body. Primarily, lentils are high in iron which make it an excellent pre- and post-workout muscle building food. Lentils are also suprisingly filling. Don’t overcook (it will cause gas).

8. Canned corn

($.49 – $.69) Corn is a favored staple by many and the canned variety of this popular American grain, although processed, remains a suitable alternative to the fresh version. Corn is high in Vitamin B, essential to energy production. Corn has also been proven to reduce risk of lung cancer (in smokers). Buy two cans at a time, and mix in with rice and tuna for color, variety and crunch.

9. Frozen spinach

($1.29 – $2.29) Quite possibly one of the healthiest, pervasive leafy greens, spinach is also terrifically inexpensive. The frozen blocks are ideal for stock-piling during hard times. Thaw (run under water until the block easily breaks apart) and mix in with rice (steam the spinach separately for 10 minutes) and chickpeas (or any other bean) for a delicious, filling meal. As a matter of fact, this dish is quite common in many countries, specifically Trinidad and Tobago. It is the foundation for our widely popular “paleu” (pronounced pay-LAU).

10. Sweet potatoes

($1.49 lb) My food of choice if I had nothing else to eat, sweet potatoes are one of nature’s healing foods and are remarkably high in protein. Sweet potatoes are shockingly high in vitamins A, B and C. The antioxidants found in a sweet potato are concentrated enough to actually help promote anti-aging. Sweet potatoes are an ideal pre-workout, good carbohydrate and are also one of the few vegetables that I eat completely raw (however, you may do so at your own risk). Raw sweet potatoes are amazingly delicious with morning coffee. Incidentally, sweet potatoes store longer in the refrigerator. Learn more about the potential healing power of sweet potatoes.

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You need to diet, all. of. the. time.

Remember Eve and the problem she had with that apple? Depriving oneself of something you love can lead to rebellion and when it comes to a diet, you’re likely to end up breaking it altogether. Instead, practice restraint, occasionally indulging. Certain foods do make certain people fat, and if you know which ones they are, eliminate those altogether. If you are on a diet and you’re dining with friends, just cut the portion in half. Of course, if you’re getting ready for a photo shoot, this advice is going to change — for obvious reasons. Remember, good eating habits focus on healthy weight maintenance. See “5 Ways to Overcome Compulsive Overeating”

Not eating carbs — ever!

Aside from putting you in a relentless bad mood, the long-term effects of a diet low in carbohydrates are yet known. Substituting carbs for high-protein foods like meat and cheese can raise your cholesterol and may cause heart disease. Fewer than 130 grams of carbs can lead to gout, cause kidney disease is especially risky for women who are pregnant. Sweet potatoes, brown rice and oatmeal are all examples of good carbs.

No eating between meals

Define “between.” Too long of a period between breakfast (assuming you ate breakfast) and lunch or lunch and dinner will put your body into starvation mode. In starvation mode, your body attempts to maintain your weight, ultimately causing a metabolism slow down. Eat healthy snacks between meals. See “10 Foods that Kill Hunger”

Skipping dinner

This can be more harmful than effective. You’re essentially going on a fast, depriving your body of the daily caloric intake. Digestion burns calories and not eating  may actually cause you to gain weight. See “Losing the Weight is Not Losing the Wait”

Going on a fad diet

A fad is short-lived and anything short-lived will return, this includes the weight –  sometimes even more than what was lost on the fad diet. Fad diets rarely provide all the nutrients your body needs, and seldom serve to educate on proper dietary guidelines or good eating habits. Instead eat moderate portions. See “Are Liquid Diets Effective for Weight Loss?”

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Photo © Stefan Pinto

“What would you like to drink, sir?” Adrienne (not her real name) was the head flight attendant and as I looked up from the book — at her, she blinked twice — quickly. “Just water, please.” I once read that you should never drink water from the plane, and as Adrienne picked up the stainless steel pitcher, I wondered if the water inside was polluted, possibly with germs, feces and other contaminants. She handed me the transparent, plastic cup and I swallowed the contaminated water, in one gulp.

The passenger to my right, across the aisle, needed orange juice, with “very little ice” and as Adrienne began to fulfill that request, I tenderly slid my index finger under her left forearm, up to her elbow, caressing her Polyester blue uniform jacket. “Could I have some more?”

We chatted, in the galley, for the duration of the flight. Adrienne worked for American Airlines for 25 years, a job she admitted had taken a toll. “It’s not like it used to be,” she confessed as she caressed a wayward strand of titian hair, eventually tucking it behind one ear. “Now, after all this time, I’m back on call.”  Adrienne was my height, and she asked if I was a movie star. “Maybe one day,” I laughed. She smiled and looked down at my shoes. I was wearing my brown Mark Nason boots. They made me taller.

“Do you hate your job?” I wondered out loud. “Sometimes, although I do like this flight, it’s quiet and the cabin is dark.” A man dressed in blue sweat pants and an unwashed t-shirt with “FBI” and something else written below the upper case letters, entered the lavatory, click - OCCUPIED. “People don’t move around as much,” she said.

We exchanged contact information and Adrienne agreed to keep in touch. Since that flight, Adrienne has admitted to not looking at my Playgirl pictures as she is “Christian,” (so was the photographer). Today, in my email, she sent me a list, she felt would be a nice fit for this blog. 

• Know how to turn off your call light (especially when you press it accidentally). Few things are more annoying — and time consuming — than a person ringing their call button over and over again just to tell us they pressed it accidentally and didn’t know how to turn it off.
• Know what you want to drink ahead of time. If we ask you what you would like to drink, don’t ask us, “What do you have?”
• Bring a suitcase that you can carry. Don’t expect the flight attendants to lift your bags when you can’t lift it yourself.  The public should be aware that it is not the flight attendant’s job to lift your bag.  In fact, workman’s compensation will not cover any flight attendant injury if it involves lifting passengers’ bags. It is not part of the flight attendant’s job description or responsibility to lift anyone else’s bags.
• If you see a flight attendant in line to use the restroom, do not cut in front of us. We have bladders, too.
• Do not ask a flight attendant about his or her schedule.
• Do not ask a flight attendant if they have to share rooms on a layover.
• If you see a flight attendant in uniform sitting in a passenger seat during the whole flight, this means that he/she is not working and is also a passenger.  Please do not hand them your trash or ask them for drinks.
• If a flight attendant is sitting next to you (in uniform). They are not working. Please do not keep asking questions (especially if the flight attendant is trying to get some sleep). Chances are they have jet lag, so sleep is necessary but is very hard to do when the person next to them insists on having a conversation.
• Flight attendants bend over backwards as long as you are nice.  If you are rude, you probably won’t get much sympathy from a flight attendant.
• People think that airplanes have everything are appalled if we don’t have the following: baby diapers (moms: bring your own baby necessities); water (don’t ask to buy the bottles of water. We use the bottles for the whole flight and they are not for sale); food (we are not a restaurant), so eat before you board the aircraft, or bring your food on the plane.

Chuck Gallagher should know, after all, he served time in prison. Mr. Gallagher once worked as a CPA for Goldman Sachs, “I had access to client funds,” he told me via phone interview.

“If you tell someone where to go to do something illegal, or how to do something, you have conspired to do something illegal and that is considered a crime.” A crime that could cost five years of your life — in federal prison.

Gallagher spent 18 months and served a three year probation for embezzlement and tax evasion. Now, he has turned adversity into opportunity and has found success teaching law enforcement officials and corporations the ins, outs and hows of white collar crime. It’s all based on personal experience.

Gallagher prefers to call his advice motivation; motivation on the critical importance of making the right choices and the positive results that can follow. “Every choice has a consequence” he told me.

We all have a good and bad side and the choices we make in the past affect where we are today. Stephen Covey once said, “While we are free to choose our actions, we are not free to choose the consequences of our actions.”

Facts of Prison Life That You Will Never Need to Know. Maybe

• If you owe money on your credit card, you will still get your bill in prison (the only way to legally avoid paying a credit card is if you die or file Chapter 7).
• You make seventy five cents a day for eight hours work, not including lunch. But you don’t have to file a tax return (did you know, immigrant, tomato pickers in Florida, make less than this?).
• If you get up earlier and move around the prison all day, you can avoid working for at least a month (how ironic, out of prison, this is the opposite!).
• A back and neck adjustment will run you three cans of tuna (no comment).
• Nachos are prized food and come in two flavors, “Today’s Garbage Bag Mix” or “None” (did you know, the FDA does not regulate the ingredients used in the cheese to make nachos?).
• The most effective defense in prison is to act completely crazy. No one wants to mess with the crazy person slash psychopath (as far as I know, this happens everywhere).
• The “crazy person slash psychopath” counselor is usually a recent psychology grad – and female (did you know, a recent study has found that prison medical care is “often the only provider of medical care accessible by underserved and vulnerable Americans”?).
  
• Best place to hide porn is in your socks (seems to me that the best place would be in your imagination).
• Best job is in the library; you’re considered smart and useful and chances are, you will be someone’s protected, sweet kid (being a protected, sweet kid has it’s advantages in — and out — of prison).
• Soda is slang for cocaine (did you know, Coke once contained cocaine?).

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Bittman suggests making healthy food “more affordable and widely available.” Certainly, this I advocate. After all one of the frustrating — and infuriating — mentalities surrounding eating healthy is that it is only for the wealthy. Unfortunately, Bittman myopically suggests that “drugstores, street corners, convenience stores, bodegas, supermarkets, liquor stores, even school, libraries and other community centers” sell staples for 50 cents a pound. Advocating a move that would “of course, upset the processed food industry.”

It will not upset the processed food industry. It would upset the drugstores, street corners, convenience stores, bodegas, supermarkets, liquor stores, even school, libraries and other community centers due to the nature of these foods; they are highly perishable. One of the secondary reasons people do not buy these foods is that they spoil — quickly.

The primary reason

Human beings buy “bad” food for two reasons: 1) they like it and 2) it is cheap. No tax, penalty, scary statistic, diet study, fat relative who died of heart disease or financial windfall will change this. Bad food makes people “feel” happy — fast. I can say this with conviction as I’ve been there. Taxing soda will do nothing to alleviate this problem. It didn’t do it for smoking and it certainly won’t do it for fatty, sugar-filled foods, which have been proven to contain addictive, satiety-inducing attributes. These are studies that do more to changing the industry than “research on beverage taxes from the Rudd Center for Food Policy and Obesity at Yale.”

Just as taxing cigarettes did not curb smoking, posting horrific photos of what happens to you when you smoke will not change the elation people supposedly experience when they smoke a cigarette. It is a disgusting habit that people CHOSE TO LEARN. Just the same, eating bad food is a choice. We form habits based on repetition surrounding convenience and comfort.

So, Mr. Bittman, no, it is not harder for people to buy fruit than it is to buy Fruit Loops. An apple costs fifty nine cents at Trader Joe’s. Fruit Loops cost more than fifty nine cents.

Campaigns that align healthy eating with fun — at a young age — will go much further than any tax or subsidy ever could. Habits are formed early. Just as I was influenced by a frighteningly, over zealous, red-headed clown and his hamburger stealing cohorts as a child, I could’ve been influenced by healthy characters.

The only industry that any type of tax policy, be it excise or sales, would have an affect on would be the manufacturers of the so-called bad food; the Coca Cola Company makes Dasani Water. Pepsi owns Tropicana. It will level itself out. A tax will only change the strategy of how Coke and Pepsi is marketed.

I am happy that Mark Bittman advocates changing the industry. And yes, the rate of diabetes is soaring just as health care bills are “on the verge of becoming truly insurmountable,” but a mindset is what needs to be changed — across the board. Has Mr. Bittman seen what hospital vending machines sell? How ironic is it that they very places people go to, to cure a disease they got from eating bad food, serves and sells bad food?

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Although this happened for the theater, it made me wonder just how potent — and undetectable — tea toxicity can be. 

Tea is the most widely consumed beverage in the world. Ingredients in tea cannot be easily identified by visual appearance. Fatalities and serious illnesses have occurred after drinking herbal teas, caused by overdose, mislabeled products, or allergic reactions.

A recent study in Scientific Reports matched commercial tea ingredients to product labels. The researchers searched a public reference database for the closest match to each barcode sequence and compared the result to the listed ingredients.

The study highlighted a need for an improved database of plant barcodes, “many plant species found in tea products are either not represented, have undocumented intraspecific variation, or that a sequencing error has occurred,” wrote the researchers.

Not Your Cup of Tea

Here are some of the findings, as published in the article, “Commercial Teas Highlight Plant DNA Barcode Identification Successes and Obstacles”  by Mark Y. Stoeckle, Catherine C. Gamble, Rohan Kirpekar, Grace Young, Selena Ahmed, Damon P. Little: The most common non-label ingredient, found in seven products, was chamomile (Matricaria recutita).

“The finding of unlisted chamomile (M. recutita) or tea plant (C. sinensis) in multiple products suggests the possibility of addition or substitution to improve taste, appearance, or for economic reasons,” they concluded.

Another product labeled “St. John’s wort (Hypericum perforatum),” a flowering plant, yielded a result identical to that of several fern species. A barcode from an herbal tea matched Poa annua, a widely cultivated meadow grass. Four products yielded barcodes closely matching plants belonging to the parsley family, although the particular species could not be determined.

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Two people getting together, should serve to do better together — as a couple — what it is they cannot do on their own.

Which makes me wonder, are we like magnets; attracting what we project? And if what we are projecting is dissatisfaction, then is that what we will end up attracting?

Do not believe that you can change someone; this is taking the well-paved road of frustration lined with concrete barricades of disappointment. The only person you can change is yourself. Let go and move on. Here’s how:

Be honest: This is about helping someone, not hurting them, and lies or untruths will only require additional explanation, the need for clarification and ultimately, prevent closure. “We’ve grown apart and I feel we are attempting to salvage something that has died. I won’t be coming back” is how I ended my last relationship. This was difficult to accept, however admitting it — to yourself — is a critical, first step. Unless they disagree, there is nothing left to be said.

Realize memories cannot be the present: as fondly and as beautiful as a recollection is, it is in the past. Often we tend to delve there attempting to reclaim the feelings we once experienced. A memory can only evoke a feeling, it will not resurrect the lost enthusiasm. Don’t be fooled into thinking you can be persuaded with “what we once had” pleas. Either you or they have changed and like any experiment, changing one variable, will affect the end result.

Be careful whom you talk to: remember, “misery loves company,” and many people are seeking relationships for the wrong reasons. If the person you are with possesses the traits commonly accepted as “good enough” then a proper, honest perspective cannot be attained from anyone in an unhappy or unfulfilling relationship. Be mindful too, that if your friends are also single, they may not have your best interests in mind. Your gut is a good enough indicator, trust it. If it doesn’t feel right, then it probably isn’t.

Don’t say let’s be friends: it’s cliche and dismissive. Friendship is built on mutual trust and support. This is what was lost. Time is also a considerable and often critical factor when it comes to getting to know someone, be it mutual affection exclusive of sexual relations. If you were meant to be friends, you would be either before the relationship or sometime after, without intent and instinctively. And this, could very well be a point of rediscovery and ultimately new possibilities.

It’s totally okay for someone to love you; but no one says that you must love them back. And, if you don’t, at least don’t hurt them. Remember, “If you can, help others; if you cannot do that, at least do not harm them.” – The Dali Lama

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The study, published June 23, 2011 in The New England Journal of Medicine,  followed the eating behavior of 120,877 healthy, U.S. women and men (none were obese). Lifestyle factors and weight change were evaluated at 4-year intervals: 1986 to 2006 and 1991 to 2003.

Results: Food

Researchers found that participants put on an average of 3.35lbs if they consumed: potato chips (an incredible 1.69 lb), potatoes (1.28 lb), sugar-sweetened beverages (1.00 lb — just from soda!), unprocessed red meats (0.95 lb), and processed meats (0.93 lb).

Contrary, the following foods caused participants to lose weight: vegetables (−0.22 lb), whole grains (−0.37 lb), fruits (−0.49 lb), nuts (−0.57 lb), and yogurt (−0.82 lb: researchers noted that yogurt was most strongly linked to weight loss possibly due to the “good bacteria” it contains, which was found to raise the body’s metabolic rate). Interestingly enough, dairy products (mostly milk and cheese) had a neutral effect on weight.

Results: Lifestyle

Factors independently associated with weight had an effect: physical activity(participants lost 1.76 lb); alcohol use (gained 0.41 lb per drink per day), smoking (new quitters, gained a whopping 5.17 lb; former smokers, a mere 0.14 lb), sleep (significantly more weight gain with <6 or >8 hours of sleep), and television watching (gained a staggering 0.31 lb per hour per day)!

Since the study showed weight gain over four years, it proves why the outfits you wear regularly always seem to fit as opposed to the ones you save for special occasions, “people don’t become overweight overnight,” wrote Jane Brody in The New York Times.

Small is The New Black

“The beauty of the new study is its ability to show, based on real-life experience, how small changes in eating, exercise and other habits can result in large changes in body weight over the years,” writes Brody. Weight gain start in increments and does not happen overnight, just as it is the only thing you cannot lose instantly.

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“The penis really is the dipstick for male health without any question at all.

Can losing weight make your penis bigger?

Losing weight has many advantages. As the fat pad over the supra-pubic area decreases, the penis essentially comes out of its hiding area. This doesn’t mean that the penis truly becomes longer.

However, the part of penis that hangs out of the body becomes longer, while the part that’s inside the body is shorter. This makes the functional portion of the penis longer. Losing weight has other advantages: higher testosterone levels, better blood vessel function, improved nerve function, and improved self image.

All of these factors help in improving sexual function.

Does being overweight cause your penis to “withdraw” into your abdomen?

Yes. Men with a large pannus (the extra fat around the abdomen) tend to have a large build up of fat in the supra-pubic area. The supra-pubic area is the area above the base of the penis over the pubic bone.  As this area becomes thicker with fat, the penis gets drawn inward underneath the skin, creating an appearance of shorter penis.

The actual length of the penis does not change. However, more of it’s length is imbedded underneath the fat surrounding it. In other words, more of the penis is drawn inside the body, making the portion that hangs out of the body, shorter. This makes the functional portion of the penis shorter.

Why does the penis “shrink” to different lengths?

The penis shrinks to different lengths because of its levels of tumescence (how engorged or how much it is filled with blood). The penis is made up of two cylindrical bodies that contain spongy tissues [which] contain millions of tiny caverns that fill up with blood. In the most erect state, the spongy bodies’ caverns are filled to the max with blood, causing the spongy bodies to expand in length and girth, causing the penis to reach its maximum length and girth. In the softest state, the bodies are completely empty, therefore making the penis short and thin.

Because there are various degrees of blood flow inside the spongy tissues, there are various lengths and girths associated with the same penis at different times. There are many factors that determine the amount of blood flow inside the penis: degree of physical and psychological excitement, cold weather, and a person’s own body physiology.

Is it true that the penis does have a mind of it’s own?

Contrary to popular thought, the penis does not have its own brain. However, there are many factors that can cause a reflex erection, without a person being able to consciously control it. The autonomic nervous system can cause increased blood flow and decreased blood flow to the penis, without a person being able to influence its actions. For example, if a person has an erection, but is nervous about being with his partner, the autonomic nervous system will secret a neurotransmitter that stops the blood flow to the penis, and the person may lose his erection.

How does being overweight affect sexual performance?

Being overweight can have a significant effect on sexual performance. Excess fatty tissue will convert the naturally made male hormone, testosterone, to the female hormone, estrogen. Higher levels of estrogen are found in obese men. This problem causes lowered sex drive and lowered libido. Men with obesity have difficulty handling their penis, because the penis has retracted into the supra-pubic fat pad, as described above.

This makes it more difficult to penetrate. Men with obesity also have hypertension, diabetes, and hardening of the arteries throughout the body. These conditions damage the nerves and blood vessels that need to function properly to increase the blood flow into the penis’ spongy bodies. Therefore, obesity can cause erectile dysfunction (E.D.) or impotency. Hormonal imbalance and peripheral nerve dysfunction in obese men can also cause premature ejaculation.

Psychological factors having to do with body image in obese men may also affect sexual function: libido, erection, and ejaculation.

Click here for “15 Facts You Didn’t Know About Your Penis” from my friends at Men’s Health magazine

About Dr. Ramin, Diplomate American Board of Urology

Dr. S. Adam Ramin is an expert in Prostate Cancer and Robotic Laparoscopic Prostatectomy. Dr. Ramin has published numerous peer review articles and research papers on prostate cancer.  He has trained other urologists in techniques of minimally invasive laparoscopy and robotic surgery. As a nationally recognized expert in performing and teaching robotic surgery, he has been invited to teach laparoscopic robotic surgery in California, Nevada, Arizona, Washington, Texas, and Colorado. Dr. Ramin is on staff at Cedars Sinai Medical Center, Century City Doctors Hospital, Ventura Community Memorial Hospital, and City of Hope Medical Center. He is the President of the Los Angeles County Urological Association.

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After all, if you do what you’ve always done, you’ll get what you’ve always gotten, because insanity is really just doing the same thing over and over again and expecting a different result.

Affirmation without discipline is the beginning of delusion

Jim Rohn said this. Truly, what good is making a declaration if we lack the discipline to make it happen? You are beautiful and do deserve to be successful, but if you’re not doing the maintenance and groundwork required to remain beautiful and become successful, an affirmation can quickly become cliche.

You become what you think about

When Earl Nightingale wrote The Strangest Secret, it was later called “one of the greatest motivational books of all time.” Why? Even though it is hard to prove that thoughts become things, Muhammad Ali proved that “to be a great champion you must believe you are the best. If you’re not, pretend you are.” Remember, ”It isn’t what you have, or who you are, or where you are, or what you are doing that makes you happy or unhappy. It is what you think about.” — Dale Carnegie.

Expecting a pat on the back can sometimes result in a swift kick in the ass

A good deed well done goes without saying and if you’re hoping to get praise for a possibly well-deserved accomplishment, you may be disappointed. Losing weight is a private decision. Keep it to yourself… for now. See: 5 Popular Bad Habits That Destroy Motivation

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In a new, University of California, Irvine study, performed on rats

Our skin makes a marijuana-like substance

Activity seems to begin in the mouth, specifically the tongue, “Oral sensory signals drive dietary fat intake, but the neural mechanisms underlying this process are largely unknown,” wrote the researchers. Incidentally, the marijuana-like substance is also made by our skin to aid in a healthy complexion. Click here, if you don’t believe me.

Endocannabinoids will not only make you eat, eat, eat, they also will affect appetite. Funny enough, this might explain why you… some people, get the munchies when they smoke pot.

To determine the results of their studies, researchers anesthetized and dissected the rats, subsequently freezing their organs for analysis. Maybe that’s why these studies aren’t performed on humans.

Anyway, the results of the study might be a target for anti-obesity drugs — or you could just not eat fatty foods.

The study was published in the journal Proceedings of the National Academy of Sciences (PNAS)

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The ingredients page on the 5-hour ENERGY website states that the “energy blend” (in the Original formula) includes caffeine “comparable to a cup of the leading premium coffee.” However, according to an independent tester, the two fluid ounce bottle contains 207 mg of caffeine; 15% higher than what you would get from an eight-ounce premium coffee at Starbucks (Starbucks claims 180 mg of caffeine in this size, which everyone knows is called a “Short”). Since no one I know, ever orders a Short at Starbucks, 5-hour ENERGY gets a point for accuracy (for their caffeine content).

Now, the broccoli claim. A cup of broccoli contains 94 mcg of folic acid, a B-vitamin (Vitamin B9). According to 5-hour ENERGY “Folic acid, or folate, helps produce and maintain new cells in our bodies.” This is true! However, folic acid is unstable in heat, air, water and pretty much in basic environments — including most 7-Elevens and gas stations counters, which is where you’re likely to find 5-hour ENERGY. So, if not properly manufactured, shipped or stored, folic acid can break down. The independent lab used for this story, determined that “5-Hour Energy (Berry) contained only 75.5% of its claimed folic acid.” Perhaps from said reason. But hey, you’re not chugging the 1.93 oz (two servings) bottle for folic acid, now are you?

The Energy in 5-hour ENERGY

5-hour ENERGY did in fact contain the claimed amounts of Vitamin B; B-6, B-12 and niacin. However the lab found that the content was “many times higher than the RDA (Recommended Daily Allowance) for these ingredients.” So? More energy, sooner, right? “As intakes increase above the UL (Upper Intake Level), the risk of adverse effects may increase,” the pesky lab stated in their report. In fact, scientific evidence failed to support the energy claim. Here’s more from our friends at the independent lab “the real boost would appear to come from the often unspecified amounts of caffeine added to many of these products.” And, FYI: products are not required to provide information indicating whether their ingredients may exceed ULs.

Now, 5-hour ENERGY clearly states on their site that all suggested servings are for a 1/2 bottle. A half bottle. Since the vitamins already exceed the RDA in a serving and the caffeine is technically more than a cup of coffee and most people drink the entire bottle.

My recommendation is that if you are going to drink a 5-hour ENERGY, don’t consume coffee (they say so, anyway) and have a Vitamin B deficiency. I mean, I don’t know how else to put it. With all that’s in there, you can easily exceed — perhaps even overdose on Vitamin B. But then again, if you’re lacking energy, chances are you’re lacking other vitamins, not just B. You’re probably also lacking sleep and in need of a total nutrient redux.

If 5-hour ENERGY is your go-to for daily energy and vitamins, I suggest you see a doctor, and get a physical. Also, consider joining a gym and hiring a nutritionist. Your future body will thank you.

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“Women who take protein powders want to be sure that it’s going to be compatible with their hormones,” Shane Ellison author and chemist told me in an email. Mr. Ellison suggests avoiding proteins with estrogenic soy and sugar, “they throw estrogen balance out of whack due to increasing an enzyme known as aromatase,” he wrote. Additives, especially in protein powder, can do more than throw things out of whack.

Soy protein or whey protein was another common question asked on Facebook. I asked four experts this and other questions; each with diverse training and professions, but all within the health and fitness industry:

• Robert Cleary -: a product developer and research scientist for Roche Pharmaceuticals, Consumer Health as well as Avon’s Women’s Health and Well Being.
• Todd DeBloois and Dr. John Cuomo-: Todd DeBloois is a food scientist at USANA Health Sciences with more than 10 years of experience developing food products in the food industry. Dr. Cuomo is Executive Director of Research and Development at USANA Health Sciences and holds two patents for Olivol® along with over 20 other U.S. and international patents.
• Chester Ku-Lea -: owner of AstroNutrition, a health and wellness supplement shop that stocks over 400 varieties of protein powder.

Soy vs. whey? Which is better?

“Soy contains isoflavones, which can have estrogen-like effects, so if you’re a bodybuilder, stick with whey. However, for those using soy as a protein source, it is recently thought to have a skin-smoothing effect on lines and wrinkles, so it depends on your objectives. Whey protein is considered nutritionally complete and has bioactive ingredients like immunoglobulins and lactoferrin that support the immune system. Whey is absorbed quickly so athletes like it for helping repair and rebuild muscles after a workout. Whey also has a fairly neutral taste and does not change the taste of foods you might add to it for example, fruit.” - Robert Cleary

“Whey protein has a higher density of many amino acids than soy, but soy has a better balance of essential amino acids. Both are good, complete proteins and choosing one would come down to preference and/or tolerance. I would recommend experimenting with different kinds of protein to determine your preference.” – Dr. John Cuomo

“Soy protein is an inexpensive high-protein powder supplement suitable for vegetarians or lactose intolerant. Soy does not contain an ideal balance of amino acids so it must be stacked with legumes, nuts or meat. The other issue with soy is that it contains phytoestrogens, estrogen-like properties that over time can have a cumulative estrogenic, toxic effect on both men and women. Soy should not be your main source of protein. Whey protein powder is the most common protein on the market. It contains all the essential amino acids and ranks the highest in biological value (measures the body’s absorption of protein) over eggs, red meat, and soy. As for the lactose intolerant – look for a micro-filtered protein powder that contains lactase enzyme to assist with your digestive issues. - Chester Ku-Lea

Is it possible to have protein powders that contain only whey?

“The product must say, whey-only or you cannot be sure. There are usually several names for individual ingredients and manufacturers often hide various proteins by simply announcing the one on the label their marketing department thinks will sell more of the product.” - Robert Cleary

“Absolutely. Some people have soy sensitivities or simply prefer whey protein, so we developed a chocolate whey shake that contains only whey protein.” –Todd DeBloois

They do exist but hard to find. The vast majority of protein supplements contain some type of flavoring, sweetener or enzyme. Buy unflavored whey if you want to cut down on additives. - Chester Ku-Lea

Why do some protein powders contain more additives than others?

It really depends on the claims the product manufacturer is making. There are artificial sweeteners, colors, preservatives, emulsifiers/stabilisers, anti-caking components, bulking ingredients, and glutamate (MSG) which work as flavor enhancers. Each one plays a specific role and is often added (or not) depending on the overall quality of the raw materials used, the formula, the taste, ‘mouth-feel,’ the manufacturing practices and equipment, and the price of producing the finished product and other considerations like, shelf-life. Bulking agents make it look like you’re getting more for your money. It can be difficult to separate the ‘marketing’ from the ‘science.’” - Robert Cleary

“Protein powders often contain many additives including flavors, colors, flow agents, masking agents and gums. These additives are added to protein powders to make them more palatable and appealing as well as making them easier to process, hydrate and package.” – Todd DeBloois

“A lot of protein powders these days have additives such as enzymes, fiber, BCAAs, creatine, or flavoring to their products. Some people love the idea of a pre-mixed protein with a dose of creatine while others want the most natural protein possible.” - Chester Ku-Lea

What additives should be avoided?

“The shorter the ingredient list the better! Whenever you see a long list of ingredients, you’re looking at more chemistry than nutrition. Remember, the further away the product is from it’s natural source in terms of processing, the further away from the natural energy the original food contained. Just because the manufactures sprinkle some vitamins in the formula doesn’t mean the body will recognize it as a food source.” - Robert Cleary

“I recommend looking for a shake that is ‘low-glycemic.’  Low GI shakes are designed to regulate your blood glucose levels to keep it at a pretty even keel.  Shakes that are not low GI contain a high amount of simple carbohydrates, which you should avoid.  They cause a rollercoaster ride in your blood glucose levels, starting off with a big spike and then dropping rapidly to even lower levels than baseline.  This then causes people to crave more simple carbohydrates.”  – Todd DeBloois

“Limit your use of sugars both natural (sucrose, fructose, maltodextrin) and unnatural (sucralose or aspartame). Look for proteins that contain healthy sweeteners such as stevia or xylitol.” - Chester Ku-Lea

Why do some powders have less grams of protein per serving than others?

“The number of grams a protein shake contains has to do with the intended end-consumer. For example, a bodybuilder or a person suffering from a digestive/absorption disorder may require higher amounts of protein. If it is a weight-loss protein shake, the objective is to support the muscles while losing fat so the protein is usually lower so as not to promote weight gain. You need to ask yourself “why am I increasing my protein, what is the benefit?” Then, choose one those claims match your intention.” - Robert Cleary

“There are actually a myriad of reasons why protein powders vary, but the main reason is probably the type of protein and the type of processing the protein has gone through. For example, there are protein isolates and protein concentrates.  Isolates have been processed and filtered to remove other components of the source material and yield a very high percentage (above 90%). Concentrates on the other hand are simply dehydrated and have lower yields (60-80%).” –Todd DeBloois

“Some powders contain less protein because they add ingredients such as creatine, vegetarian proteins, enzymes, amino acids, fiber or flavoring. Another reason would be the type of protein used. There is a difference between whey concentrate, whey isolate and hydrolyzed whey. 1. Concentrate is the cheapest, least effective whey protein that contains more lactose, fat and calories than isolate and hydrolyzed. 2. Isolate is the standard and contains a minimum 90% protein. 3. Hydrolyzed whey contains less protein but has been broken down and predigested for better absorption.” - Chester Ku-Lea

Why do some people experience bloat (gas) from protein shakes?

“Protein must be ‘broken down’ by the body into smaller parts or individual amino acids in order to be utilized. Because a protein shake will often contain more than the body can break down completely in the stomach and small intestine, the protein makes it to the large intestine in an undigested state. Once there, your intestinal fauna or bacteria are all too happy to eat up what’s left over. In doing so, they produce a variety of gases, such as methane, hydrogen and hydrogen sulfide (which stinks!). Hence, one can experience flatulence.” - Robert Cleary

“The bloating is generally attributed to the lactose found in protein shakes. I’d recommend either a vegetarian protein or a microfiltered protein that has lactase enzymes that increase absorption. It’ll definitely do the trick!” - Chester Ku-Lea

“The most likely culprit is soy protein. There are some polysaccharides in soy that humans cannot enzymatically break.  The microflora in the gut have the ability to break these polysaccharides down and metabolize them.  One of the by-products from this metabolism is gas.” – Dr. John Cuomo

Other Articles on Protein

• Protein: How Much is Too Much and Will Eating a Steak Give Me Cancer?
• 9 Foods You Should Always Eat After Your Workout

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Purple sweet potatoes have high contents of anthocyanin (the pigment responsible for the purple colors in foods like blueberries, red grapes and red cabbage) which have been established for its reduced cancer risk.

The new study has determined that the purple sweet potato had significantly higher anthocyanin contents compared to the other potatoes. Dr. George Wang, associate professor of human nutrition at K- State and lead study researcher suggests that the purple sweet potato “should be generally recognized as safe and won’t need to be evaluated by FDA for an approval.”

This new breed of powerful sweet potato was developed by K-State’s Ted Carey, professor of horticulture, at John C. Pair Horticultural Center in Haysville. “If we claim it for a health benefit such as cancer prevention in the future, we still need scientific data to convince FDA for a health claim approval” said Wang.

The benefits of the purple pigment do not end there. Further research suggests that the purple sweet potato has significant aging-reducing properties. According to K-State’s Soyoung Lim, doctoral student in human nutrition who is also working on the study “compounds [in the purple sweet potato] have been found to have anti-aging and antioxidant components. The specially bred purple sweet potato had a much higher total phenolic content and antioxidant capacity than the other regularly occurring purple sweet potatoes.

Lim presented the research at the Experimental Biology Meeting in New Orleans in April. She is doing a follow-up study this summer that will involve treating animal cancer cells with the pigments. Further research will determine how many and how often one should eat the purple sweet potato for its antic-cancer properties to be effective. Currently, this breed of sweet potato is available at Asian grocery stores, however, Wang advises that the unique variety developed by K-State contains “much higher contents of anthocyanins.”

If purple is not your color, or impatience serves you well, conventional sweet potatoes contain unique root storage proteins that have been observed to have significant antioxidant capacities. Studies suggest that these proteins had about one-third the antioxidant activity of glutathione-one of the body’s most impressive internally produced antioxidants.

Additional research at K-State also suggest that if you are frequently exposed to second hand smoke, sweet potatoes may save your life. While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency. Baybutt’s earlier research had shown that laboratory animals fed a vitamin A-deficient diet developed emphysema. He suggests that a diet rich in vitamin A can reduce the effects of emphysema.

Baybutt believes vitamin A’s protective effects may help explain why some smokers do not develop emphysema. “There are a lot of people who live to be 90 years old and are smokers,” he said. “Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema” he said.
Sweet potatoes by their nature are an excellent source of Vitamins C and A (also known as the anti-aging vitamin). According to Jennifer Haas a dietician with the Nova Medical Group in Virginia, “Both beta-carotene and vitamin C are very powerful antioxidants that work in the body to eliminate free radicals.” Free radicals damage cells and can cause heart disease, diabetes and colon cancer.

Photo © Stefan Pinto

Years later, another aunt, an indomitable mother, was so overcome with grief, that during her son’s abrupt funeral, she crawled into his casket, refusing to let him go, wrestling with his freshly shaven face and the fruitless odds of defeating a moment that will become a mournful memory. Earlier that same year, the cacophonous wails of my estranged aunt, a once stoic spouse now howling at her dying husband’s bedside, my distant cousins, standing — surrounding their newly dead father’s presence — all shedding tears of despair mixed-in with some weeping obligation.

Distressingly unforgettable moments that creep through my mind’s eye and wrap their timeless web around the fabric that has now become my perception.

Loneliness. How it slyly grips us, circumventing all of our attempts at escaping its shadow-like grasp. Like refugees of some natural disaster we cling to that which no longer belongs to us, carrying countless “what ifs” and untold “maybes” in a sieve-like grasp, carefully hoping to protect our hearts, the way sand quenches the thirst of a weak and tired traveler.

How far is the distance between love and loneliness? When an erudite boy becomes a prepossessing man, perceptually formidable yet privately vulnerable. Like porcelain, a physical prowess that feeds wanton jealousy and fuels outward desire, delicate and beautiful and so easily breakable.

Caught in his snare of strength, held together by the weak web of allure, suitors are left surprised, confused by this shiny armor that is only an exterior, serving to dazzle and attract but ultimately betray. Like a butterfly, fluttering from flower to flower, an essentially symbiotic relationship, feeding and pollinating, but never staying.