Can We be Healthy 100% of the time?
Eating 100% "healthy" is impossible to do. No matter how motivated an individual or well intentioned they are, eventually we cave. The size of the cave is the difference between having a body like Kevin James and having a body like Megan Fox.
Our current food system is set up to encourage the consumption of highly processed foods. These foods contain fattening amounts of refined flour and sugar. However, highly processed foods have two good things going for them. One, because they are laced with refined sweeteners and artificial flavors, they taste delicious. Two, they consist of ingredients that are subsidised by the United States government. So they are cheap.
Personally, I can swear off most candies (except for Sour Patch Kids and M & Ms), most chips (except for tortilla chips) and almost all soda (expect when mixing drinks 
). The point is, even some of the strongest willed people that I know, including myself, can not withstand the temptations that sugary, cheap foods present for us.
Not to mention the favorite part of every meal: desert. Is their a person on planet earth that would turn down a piece of their grandmothers homemade apple pie? If we all liked apples then I can guarantee not a person would have the will power to turn that temptation down. Unless apple pie were somehow deemed the food of the devil. Then I guess some super radical religious folk could muster the courage.
Crappy food is all around us. From cheap candy to cheap and tasty fast food. How are we supposed to eat healthy if these demon foods are all around us? The answer is we can't. At least not 100% of the time.
When people try to eat 100% healthy two things happen. Either they become very angry and hostile or they eventually freak out and eat gallons of Ben and Jerry's ice cream in one sitting. Trust me, I've done it.
Let's stop beating ourselves up over every minor breakdowns in our healthy eating walls. We can finally stop being obsessed with every little morsel of food we put into our mouths. Because lets face it, if we were to swear off all the sugary snacks, all fast food products, alcohol and caffeine we would be living a rather square existence.
In response to this kind of lifestyle, I created a model that we can base our food choices on. I call it Our Food Orbit.
This model resembles that of our solar system. The planets resemble food choices which revolve around the sun, which represents you.
Planets like Mercury, Venus, Earth and Mars revolve around the Sun much more often than other planets. Whole foods like nuts (except cashews and peanuts in excess), all kinds of meats (preferably raised sustainably and organic), fresh, dark, leafy vegetables, dark fruits such as berries, local and fresh eggs represent these planets.
Planets like Jupiter, Saturn, Uranus and Neptune only revolve around the sun once in a great while (compared to Earth's orbit). Foods like corn, potatoes, chips, wheat products, hamburger helper, Mac and Cheese, Pizza, spaghetti. Pretty much all foods that are found on typical American dinner plates. These foods should never be staples in anybodies diet.
Fast food, candy, ice cream, alcohol and all other nutritional contraband are represented by the at-one-point-in-time-planet Pluto. No explanation is necessary as to why these foods are Plutos.
The Law of 85%
Because following a diet 100% is impossible, we must enact the Law of 85% to go with our Food Orbit.
The Law of 85% states that of all the food we eat, 85% of it should be natural, whole and nutritious food. 12% of the remaining 15% should be made of foods that resemble Saturn and Jupiter. The last 3-5% of our diets can be Plutoesque type foods.
This Law of 85% should be used with caution. Do let the foods that make up the 15% ever creep into your daily food schedule. If you do then you will get fat.
I use the 85% rule because I hate living my life with what I like to call the 100% mentality. The 100% mentality puts enormous amounts of stress on the individual who is trying to be 100% healthy. I can honestly say that I was in the 100% mentality group for a few months when I ate a strict vegan diet. It sucked. I would never recommend becoming completely alien to our current food system. It will only add stress, worry and a loss in self worth when you fail.
I understand that I have thrown a lot of laws and rules at you already. Ones that I in fact made up on my own. This is why I want to apologize for spitting yet another rule into your retinas.
The One Day Rule
This rule has made me a sane individual. The One Day Rule simply sets aside one day during the week when you can eat what ever the hell you want. It is simple and awesome.
If I did not follow the One Day Rule I know that I would eventually binge on Oreos and McDonalds Strawberry milkshakes until I barfed and then ate it again off the floor because it would still be delicious.
Seriously, one day a week eat what ever your little heart desires. This provides a day of the week to look forward to. Because lets face it, when we change the way we eat there is very little that we can actually look forward to eating.
The only disclaimer I have for the One Day Rule is this: It can only last for one day. If you let it go longer than one day, then a snowball affect will occur and it will be easier and easier for you to let your guard down during the week. And you will then get fat.
My day changes from either Friday or Saturday. This allows me to go to a bar or club and drink guilt free alcohol and eat late night pizza 
.
May the planets align and bring you all good health
- Ryan
Do Calories Matter?
credit: TheTruthAbout...
I am always preaching to take your health into your own hands. I practice what I preach. So I asked myself "What is a calorie and how is relevant to nutrition and exercise?" As I have never been one to count calories and always wondered why people stress over such things.
The following article is a culmination of my research and my current stance on the calorie counting debate.
Why we have embraced the calorie
I laugh when I use the term believe in calorie counting, like it is some form of religious belief that one is awakened to. If calories in +calories out = weight loss or weight gain, then nobody would have to believe it. We would all know it.
Our bodies are much more complex than this system makes them out to be. I think that we have dumbed down how our bodies gain and lose weight in order to fit our want of a simple solution to why we have love handles and multiple chins.
Our bodies are not that simple and require much more than a 3 step equation (calories in + calories out= weight loss/gain to explain how we gain and lose weight.
Here is the real low down on how our bodies use food why the calorie is simply a way to heat up water.
So what is a calorie?
"The energy needed to raise the temperature of 1 gram of water by 1 degree Celsius." According to my MacBook dictionary. What the hell does this have to do with nutrition and exercise?
Ever wonder how the amount of calories in food are determined? A machine called a calorimeter is used. A food product is placed in this machine along with a thermometer and proportionate amounts of water. The water is heated by the burning of the food product. Each degree that the thermometer rises equals a calorie.
This is pretty ingenious and a really good idea if the goal of eating was to heat up the water in our bodies to the lowest degree possible.
Conventional Belief and What the Body Really Does
Many of us have blindly believed that calories in + calories out = weight gain or loss. When asked why, the common response is "it makes sense". Well yes it makes sense. So does communism and the idea that the world is flat.
When calories are determined, the process mentioned above is conducted in a closed environment. Meaning, all the factors that play into why the thermometer goes up are taken into consideration. From the amount of food to the amount of water in the machine.
Our bodies are not closed systems, they are open systems. When we eat food, it does not simply fall into an energy pit that immediately burns calories for energy, and if the pit is full, then the extras end up stored as fat. I wish it were that simple.
When we eat, countless processes are taking place. The simple extraction of nutrients and the pushing of wastes out of our bodies (otherwise known as digestion) takes place. Countless hormones and enzymes flood our body to aide in the digestion of the food we have eaten. The processes of muscle repair, fat creation and energy storage are happening all the time. How can we even keep track of the calories that we eat? Half of them may go to one process while 1/8 of them may go to another.
Even the idea of calories has forced us to believe that the only processes occurring in the body are meeting our energy needs and fat storage. This is very far from the truth and has mistakenly led us all down a road paved with low calorie snack packs and programs that promise weight loss.
When thinking about what a calorie is ("The energy needed to raise the temperature of 1 gram of water by 1 degree Celsius" if you missed it ) and how it relates to exercise is truly mind boggling
How can the amount of energy that it takes a food item to reach a certain temperature have anything to do with exercising? Well nothing of course. I honestly have no idea how calories even fit into the exercise conversation.
We do not use calories for anything, there is no system in the human body that uses a calorie for energy or any purpose what so ever.
Lets go through what actually happens when we exercise:
When we exercise we need energy in order to continue exercising. This energy is used by the body in the form of ATP (a molecule that derives from glucose (sugar) and is the energy form of all life on earth). When we work our muscles we are not burning away any calories, we are simply producing and using more energy (ATP).
This energy can come from the food that is in our stomachs or energy from fat stored in our body.
The calorie plays absolutely no role in the energy making process. What does play a role in this process is the transportation of oxygen, the creation of lactic acid, the Krebs cycle and countless other cycles and systems. All of which are fueled by ATP, not calories.
Final Thoughts
I would like to make clear that a calorie is a real unit of measure, I'm not condoning its existence. I am simply arguing that it has no place in the diet and exercise debate.
I would like to acknowledge that yes, some people lose weight by going on a low calorie diet. Let me explain why.
This has to do with where our energy comes from. When our daily energy requirements are not met by the food that we eat, we must get it from somewhere. That somewhere is in our fat stores. And when we consistently lower our availability of food as energy we use our fat to provide our bodies with energy. After a period of time, enough fat is used for energy that we see a drop in weight on the scale. The calorie does not fit in anywhere, it is simply an easy way to keep track of the amounts of food that we eat.
The kinds of foods we eat are much, much more important than the amounts of food that we eat. Fat, cholesterol, protein and carbohydrates have set pathways in which they are digested in the body. We know what these pathways are and how they work (for the most part). Some promote fat storage, while others improve muscle repair and countless other bodily functions.
For example, eating 3,000 calories of protein will not prompt the body to store any excess as fat. That is not how protein digestion works. This goes for fat, in some cases and cholesterol.
Sugar on the other hand does just that. Once our glucose needs are met for the day, any excess will be stored as energy in the form of fat.
What we eat is much more important than how much of it we consume.
Till next time,
Ryan
The Couch Potato’s Guide to Exercise
Too often I focus on how to change work outs to reflect what I believe is the correct way to exercise. I have not payed any attention to those who have given up exercising or are afraid to start.
With that being said, I am going to change course and focus on simple ways to begin exercising and start taking your health into your own hands.
First, the problem...
Why are we driven away from exercise? Exercising can be a very intimidating experience. Especially when you walk into a gym packed with skinny bitches and big bulky cavemen who wear skin tight Under Armor and shorts so short their pubes poke out.
We fear that people are judging us and watching our every move. For the vast majority of people this is the number one fear of going to the gym. The truth is, nobody gives a shit what you are doing. Most gym rats are so enthralled in their own physique and routine that they wouldn't even notice if you were dry humping their leg.
And for the few assholes out their who silently judge those who are over-weight, does their opinion even matter? It is their own insecurities that drive them to judge others. He or she probably goes home, watches Laguna Beach and then proceeds to puke up their tofu salad so they can lose another 2 pounds and hopefully see the etched outline of yet another rib.
Is that the kind of life you want? No. So F@#$ them.
Being a skinny fella who goes to the gym and is outdoors often, I see heavier people working out all the time. Most people who do not live their life in a judgmental haze like me honestly think "I'm impressed they are here and not laying around feeling sorry for themselves."
Lets face it, it is easy to sit around and eat Cheetos while watching re-runs of Jersey Shore. It takes a lot of self will and determination to get up and work hard.
Starting Out
Pushing outside of our comfort zones can be very difficult, especially when it comes to exercising in public places. Some things to consider:
- Exercise is a gradual process. Even though the goal may be to run a 10K, running a mile may be difficult. Start off with walking and progressively work your way up. The body adapts to exercise. If a plan is used consistently, it is inevitable that you will improve. Frustration and self hate will creep up if you start a program or exercise that you are not physically able to perform well.
- Do not do the same exercise program as your skinny friend. Just because he or she is skinny does not mean that what they do is right for you. The fact that they are skinny could have more to do with their genes than how they exercise. Something that neither of you can control.
Also, starting a workout plan with a friend who hits the gym often is a terrible idea. They do not know what it is like to start. Plus, they will work at a faster and harder pace than you are accustomed to. I know that this is often referred to as "pushing" somebody to work harder, but far too often the result is frustration and eventually quitting*. Do you own thing, you will be glad that you did.
*It is okay to ask a friend who works out often for advice, they may know of new exercises you have never tried.
- The myth of one exercise. In our quest to lose weight we often have the false assumption that we need to pick only one form of exercise and stick to that till the end of time. Variety is the key to weight loss. Doing one exercise is boring as hell. Vary it up and find exercises that you somewhat* enjoy doing. This will increase motivation and deter redundant activity. Who honestly wants to run 5 or 6 days per week?
* Somewhat is used because lets face it, nobody actually enjoys exercising.
- You do not have to exercise everyday. If your body is sore, let it rest. I know that this is often neglected in our world of "what doesn't kill you will make you stronger" but guess what? It will. Over stressing the body can actually have a reverse affect.
-To go along with this point I would like to make clear that we should never let exercise become a form of stress. Stress is a terrible, terrible thing. Almost worse than sugar. If you have a busy day and are already stressed out because of work, school or the kids, do not let the NEED to exercise add any more stress to your life.
However for some, exercise actually relieves stress and provides an escape from the pressures of the world around us. If you are one of these people embrace it.
Starting out can be very confusing if you do not know any basic workout routines other than hopping on the treadmill or stationary bike.
Therefore, I recommend purchasing a workout DVD from a reputable instructor. These work outs can be done in the safety of your home, and provide a well planned work out routine. One DVD series that I recommend is the 30 Shred DVD series lead by Jillian Michaels.
Although I do not like her as a person and personally think she looks like a man, her videos are awesome for those first starting out. They are formatted into levels. This allows users to build a solid foundation and then gives them the ability to work up from there. She mixes in calisthenics and weight training to provide a 30 minute workout that will kick you in the ass.*
* My mother does this exact DVD a few times a week. She conned me into partaking in the festivities with her on Christmas Day. It is actually pretty demanding. My mom was a "life long" runner until I convinced her to give it up and try weight training. She is now the thinnest she has been in years (with no drastic changes to her diet).
Also, another great aspect of workout videos is that you can do them at your own pace without feeling the pressures that come with public group exercise. If a certain exercise is too hard, simply sit it out until it changes. Do not make this a common occurrence.
The Biggest Loser
Many of you may recognize Jillian Michaels as being a trainer on the Biggest Loser TV show. She helps people lose insane amounts of weight in short periods of time. What may come as a shock to her fans, Jillian is not the worlds best trainer. There is a reason as to why these people lose so much weight.
Within our genetic code, barring any outside environmental factors, we have a set size that we are "supposed" to be. In the case of the participants on the Biggest Loser, they are so far away from their genetically predetermined size that their bodies will react to any exercise or food withdrawal with much more vigor than a slimmer person.
Why? Because our bodies want to lose weight. We don't want to carry around extra poundage. Which is why many heavier individuals are able to lose weight solely by exercising. Initially this will help immensely, but it will not last. Adjustments must be made to the diet if long term change is to occur.
ONE last recommendation. If you are on the heavier side, never, ever go to group exercise! Dear god this is the equivalent of walking into a room full of wolves who haven't eaten in a week. Group exercise class will tear down your self esteem and suck the very sole from your being.
The halter top and spandex wearing participants will only have negative impacts on your self confidence. Panting like a pack mule and sweating like Gilbert Brown in a sauna, especially in front of 20 people is not my ideal exercise situation.
Plus, the amount of self confidence that radiates from these rooms is enough to make Brad Pitt squirm. I will admit that I have participated in these programs once-upon-a-time. I am not ashamed to say that I used to regularly attend yoga-lates class (a mix between yoga and palates) . And it was not to become more flexible (it was to meet the ladies, if you didn't get it the first time)
A Contrary View to Group Exercise
A close friend has a different view on group exercise than I. She brings up some valid points that need to be mentioned: "I would not tell people not to join classes, because those are often something they can go with a friend to if a person is embarrassed to workout by themselves. Those may be the best place to start if you don’t know what you are doing, and the instructors are great motivators. Also it allows for variety in workout, they have some very fun classes!"
Do so at your own peril.
Personal Note
One very important idea that I really want people to take away from this article is never rely solely on one form of exercise. Variety is key, especially if you do not know what kind of exercising you enjoy.
This needs to be said because so many people classify themselves as "I'm a runner" or "I'm a biker." Well I am a realist and I say variety is a must for new exercisers.This being said, do not forget about weight training as most people tend to do.
Don't worry about getting bulky, becoming bulky takes lots of time, steroids and protein. We won't get bulky unless we truly want to.
If you are confused as to how hard a workout should be, here are a few things to note:
- If you are sweating than your body is heating up and working hard. Sweat is a very good thing.
- Heavy breathing. If you are not breathing heavily then you are not working out hard enough. Our bodies adapt to the stresses that we put upon them. If you breath really heavy during a workout, your body will adapt, so that the next time you get to that exact same intensity you will feel stronger.
- You should be fatigued. Workouts are not made to be done half ass. If you are tired and beat after an hour with Jillian, then you did your job.
Now get out there and take your health into your own hands. And remember, nutrition goes hand in hand with exercise. If we neglect nutrition and rely solely on exercise, we are simply dumping the dirt back into the hole that we just dug.
Below I have listed a couple resources. Just click the links to learn more.
Spread the word,
-Ryan
Resources
30 Shred DVD by Jillian Micheals- Great for beginners. Although Jillian can be very intense.
Any DVD by Denise Austin- Unlike Jillian, Denise is not as demanding. She is nice and does not yell.
Body By Science- A book written by two M.D.s. Focuses on weight lifting and its immense biological benefits. Provides step by step workouts, but is pretty dense and goes into a lot of detail. If you know me, I own it and I would be glad to lend it to you.
PS I do not make any money by recommending these products. These are based on personal experience with the programs.
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