tag:blogger.com,1999:blog-4876196060219465752024-03-05T18:18:31.727+10:00No me and no youUnknownnoreply@blogger.comBlogger47125tag:blogger.com,1999:blog-487619606021946575.post-63253810726909073332016-04-09T07:07:00.003+10:002016-04-09T07:07:39.418+10:00Eye health, sunlight and computer screens<span style="background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;">Gizmodo (see below) has posted the article which links to research coming out of Australian's university QUT (Queensland University of Technology. They're finding that greater exposure to sunlight (at least an hour) prevents a heightened risk factor for myopia, and progression in those already with it. </span><br style="-webkit-tap-highlight-color: transparent; background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;" /><span style="background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;">Of course, too much sun has it's dangers, but I think the benefits exposure to sunlight has are becoming severely under appreciated. The benefits range from assisting with sleep cycles to being the absolute best source of Vitamin D which is crucial for building strong bones, stabilising sufficient energy levels, mood and perhaps ironically, healthy skin and cancer prevention.</span><br />
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<span style="background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;">Inspiration </span><span style="color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif;"><span style="font-size: 14px; line-height: 20px; white-space: pre-wrap;">http://www.gizmodo.com.au/2016/04/australian-scientists-discover-lack-of-sunlight-not-computer-screens-causes-eyesight-problems/</span></span><br />
<br style="-webkit-tap-highlight-color: transparent; background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;" /><a class="ot-hashtag aaTEdf" href="https://plus.google.com/u/0/s/%23primalblueprint" rel="nofollow" style="-webkit-tap-highlight-color: transparent; background-color: #fefefe; color: #2962ff; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; text-decoration: none; white-space: pre-wrap;">#primalblueprint</a><span style="background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;"> </span><a class="ot-hashtag aaTEdf" href="https://plus.google.com/u/0/s/%23health" rel="nofollow" style="-webkit-tap-highlight-color: transparent; background-color: #fefefe; color: #2962ff; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; text-decoration: none; white-space: pre-wrap;">#health</a><span style="background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;"> </span><a class="ot-hashtag aaTEdf" href="https://plus.google.com/u/0/s/%23nutrition" rel="nofollow" style="-webkit-tap-highlight-color: transparent; background-color: #fefefe; color: #2962ff; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; text-decoration: none; white-space: pre-wrap;">#nutrition</a><span style="background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;"> </span><a class="ot-hashtag aaTEdf" href="https://plus.google.com/u/0/s/%23fitness" rel="nofollow" style="-webkit-tap-highlight-color: transparent; background-color: #fefefe; color: #2962ff; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; text-decoration: none; white-space: pre-wrap;">#fitness</a><span style="background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;"></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-57892756940594189522016-04-08T14:12:00.002+10:002016-04-08T14:12:26.473+10:00Multitasking is overrated and unproductive<span style="background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;">Has anyone else noticed how common it is for people to profess they're great multitaskers? Even more interesting is how people define multitasking. It's almost become a part of popular culture to describe performing multiple work tasks, while watching TV, and keeping up to date with both social and news media is not only multitasking but a way to improve productivity. I beg to differ. </span><br style="-webkit-tap-highlight-color: transparent; background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;" /><span style="background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;">This form of multitasking is more like "rapid task switching" and verifies a misconception of what it means to perform and manage multiple jobs simultaneously in a productive manner. Direct attention and care can really only be adequately focused on one thing at a time. As more thoughts or questions occupy the brain, all of them lose depth. We may be writing an email while watching a movie, and on the surface it may seem like these are both getting done at the same time. Further still, we may convince ourselves that the movie prevents idle nothingness and meandering thoughts, but really this is a fool's game. Odds are the writing is interrupted by background noise and random thoughts while your movie watching is requiring multiple rewinds. </span><br style="-webkit-tap-highlight-color: transparent; background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;" /><span style="background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;">This is exactly what it means to be unproductive. Nothing you're doing is being done effectively, or efficiently. </span><br style="-webkit-tap-highlight-color: transparent; background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;" /><span style="background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;">Focusing on single tasks as the absolutely priority, with any other task or input being in clear support of the main goal, is therefore how to really be productive. I often find my mind wanders if I try to write or read in silence,or accompanied only by the sounds of my surroundings (others talking, music, cars, birds, etc). So for me, it is important to control my work station, and music helps with that, but I opt for jazz, melodic electronic play lists or classical. Sounds that occupy space mentally, but don't warrant any focused attention since there's no lyrics, the songs or artists are unfamiliar, and don't inspire any great emotional response. </span><br style="-webkit-tap-highlight-color: transparent; background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;" /><span style="background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;">There's no competition between what's most important nor is there any for my focused attention. </span><br />
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<span style="background-color: #fefefe; color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif; font-size: 14px; line-height: 20px; white-space: pre-wrap;">Inspiration: </span><span style="color: #212121; font-family: Roboto, RobotoDraft, Helvetica, Arial, sans-serif;"><span style="font-size: 14px; line-height: 20px; white-space: pre-wrap;">http://www.marksdailyapple.com/how-to-get-organized-and-stay-focused-in-a-modern-world/#axzz450sLzKJH</span></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-38989122677739775352016-02-03T06:32:00.000+10:002016-02-03T06:32:20.271+10:00The most important truths about paleo<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">There’s an increasing level of attention given to paleo-driven lifestyles these days. For various reasons, as health research pours in and medical spendng balloons, </span><a href="http://nomeandnoyou.blogspot.com.au/2015/11/health-benefits-of-red-meat.html" style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large; line-height: 1.38; text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">the realities that the decades old condemnation of fat and meat</span></a><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">, and </span><a href="http://nomeandnoyou.blogspot.com.au/2015/11/why-balanced-diet-is-wrong.html" style="font-family: Georgia, 'Times New Roman', serif; font-size: x-large; line-height: 1.38; text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">the promotion of carb-rich grains are slowly</span></a><span style="font-family: Georgia, 'Times New Roman', serif; font-size: large; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">, but surely growing in prominence. Paleo works and the evidence support it. That being said, there are many incredibly strong misunderstandings about what the pursuit of a paleo, primal, evolutionist or ancestral health driven lifestyle means and all of these misunderstandings confuses the case and deters people from understanding the real fundamentals of long-term health. Here are the most important truths about paleo living. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large; margin-left: 1em; margin-right: 1em;"><img alt="sketch-1454444900876.jpg" height="399" src="https://lh6.googleusercontent.com/Ds-MweiN3RW_mzajfil-CE4NRkNX0OdC6mHWD88ewkJrWGOoXjLjjuGP-nQryrDA2ULSU0yaI6WBHkXTlZIXrGaVn3vX-FLiKVFvGeP1bCIG7jUAgkVL9Uiq1UwpXPX6XkxYJZuZ" style="border: none; transform: rotate(0rad);" width="640" /></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Paleo isn’t about weight-loss</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Unlike most nutrition plans paleo is more of a lifestyle approach to stable long-term health rather than a means to losing weight. Sure, the pursuit of one will often lead to the other, meaning if you can lose weight you’re more likely to be healthier, but the priority isn’t on weight-loss, it’s with long-term health. This is a key distinction. If you approach you’ve just set a </span><a href="http://nomeandnoyou.blogspot.com.au/2015/12/advice-for-healthy-new-years-resolutions.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">New Year’s resolution</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, or pursuing a long historical goal of improving your health, then of course, “losing weight” is a logical first step. This is reflected in the advertising of most programs whether they’re nutrition plans, books, gyms or personal trainers. Losing weight is almost always the first bullet point. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">There isn’t anything inherently wrong with this, however this mindset does pose problems. Very simply, losing weight is short term and really, isn’t an absolute indicator of improved health. Paleo style ideologies such as the </span><a href="https://www.primalblueprint.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Primal Blueprint</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> aligns closely with the long-term aspect of optimal health. Start eating the right foods, getting adequate sleep and finding the most effective ways to use physical activity to enhance your health, and your ideals will be met - whether that’s losing weight, gaining muscle, improving moods, enhancing energy and everything else around good health. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">If dropping kilos is definitely on the agenda, paleo fundamentals can be geared toward this, but the key is still doing so in a long-term oriented health manner. Rapidly shedding 10 kg in a 6 week challenge, loving the results and positive attention, but hating every minute of the process, doesn’t say much for the sustainability of that path. If it’s a struggle to find the time, you don’t enjoy the food you’re eating, or are hungry and exhausted all the time, there’s a good chance that eventually, you’ll crash. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">“Living like a caveman” is an over exaggeration</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">One of the most common sentiments attached to paleo is the metaphor of the caveman. Cavemen didn’t eat processed foods; cavemen ate fresh and local food; cavemen walked everywhere. Truth be told, “the caveman” does serve as a core symbolic figure of most paleo principles I’ve studied, including the Primal Blueprint which has gone as far as developing a distinguished mascot named “</span><a href="http://www.marksdailyapple.com/about-2/who-is-grok/#axzz3ygBq4SQ1" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Grok</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">”. That being said, using half-baked and oversimplified reasoning like “live like a caveman” should still be taken in consideration of the real world. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cavemen didn’t see doctors, perform surgeries, drive cars, have electricity, stoves, computers or the internet. Cavemen also didn’t utilise vaccines or have to abide by 40-70 hour work weeks of various degrees of monotonous structure. If “would cavemen do this?” is your lead criteria for the decisions you make, odds are, you’re missing out on a lot of what the modern world, evolution and incredible human ingenuity has to offer - whether it’s relatively trivial like YouTube, or incredibly vital to health and wellbeing of all levels like</span><a href="http://www.dailytelegraph.com.au/rendezview/antivaxxers-are-contemporary-medical-terrorists/news-story/f2c97b1b1509e418e0b7623f902444a9" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> vaccinating your children. </span></a></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">While most that follow paleo or primal principles are aware of this, criticisms usually target the oversimplified metaphor. </span><a href="http://nomeandnoyou.blogspot.com.au/2015/11/why-balanced-diet-is-wrong.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Throwing out core ideals of a healthy diet, such as estbalishing colourful vegetables as the foundation,</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> because “well, cavemen died of diseases way more so it’s all bogus” is entirely ridiculous. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Reducing carbs isn’t the absolute goal</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The reality that carbs should be limited is not the same as saying they need to cut out altogether. Instead, carbs should be controlled, and the idea of them -- even complex carbohydrates in rice, whole grains and the like -- being healthy should be broken. This does not mean that “the fewer carbs the better”, but instead, that there is a threshold which should not be breached. Below is the </span><a href="http://www.marksdailyapple.com/press/the-primal-blueprint-diagrams/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Primal Blueprint’s carbohydrate curve</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. For the average person, daily consumption of 100-150 grams of carbohydrates is the zone of “effortless weight management”. In this zone, your body is able to smoothly metabolise carbohydrates without any excess carbs being converted into sugar, spiking insulin levels and producing harmful triglycerides. Creep above this zone and and insidious weight gain kicks in where te cycle of excess carbs and craving excess carbs kick in and the road to bigger bellies, energy roller coasters and food cravings begin. Consumption of under 100 grams of carbs daily is the path to ketosis where the body learns to burn fat for fuel rather than carbs leading to better muscle tone, better brain development and overall improved health. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">The most important thing is to remember that this is all dependent on the rest of your lifestyle. This curve aligns pretty closely with how my weight fluctuates. I have comes to love knowing that my weight stays the same even if I feast on roasted chicken, ribs or a wonderful medium-rare steak and all the beautiful vegetables I can handle, but soda and popcorn combo at the movies means I’m a little heavier the next day. Of course, I’m not elite athlete. If I were to return to my running and basketball training days, and even more so if I was competitive, the curve would may need to be adjusted to accommodate the greater demand for fuel.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Meat isn’t the foundation food. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As much as the rhetoric around paleo and primal living professes a long love affair of bacon, the prominence of meat, fish and fowl has been largely overblown. Even though the Primal pyramid has animal products at the base, </span><a href="http://healthyeating.sfgate.com/6-components-nutrition-2761.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">vegetables are the most important component of healthy eating</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. For those that are into counting calories, animal products represent the bulk, but in terms of volume of food, or the space on the plate, colourful veggies reign supreme. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large; margin-left: 1em; margin-right: 1em;"><img height="565" src="https://lh5.googleusercontent.com/Ye80kjjxXVz3tbQuDkjWUBkN5XIXtiH_Jxig9Pnt9GcAb9-yfQX_jMJHTPq26vuZzYhHqD-uuqNvGo7wFAwUHlAOF8nUdWqy-gr1kKxMSRWtJjbRGZW3B7MGY4jjIcy_QLNuhf6n" style="border: none; transform: rotate(0rad);" width="640" /></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Meat fish and fowl are essential for many reasons. Everyone knows protein acts as the building blocks of muscle strength, but it’s lesser known that the fats as well, including the falsely maligned saturated fats provide satiety and the essential slow-burning energy source the body prefers as well as optimises cell and hormone function. There’s no need to steer clear of chicken thighs or cut fat off your steaks - not only is this delicious, but it’s actually best for you.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Paleo is too expensive</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">We live in a budget driven culture and it is because of this that </span><a href="http://www.hsph.harvard.edu/news/press-releases/healthy-vs-unhealthy-diet-costs-1-50-more/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">adjusting to higher initial costs of healthier food </span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">of a paleo variety may the most difficult task. Fresh, local, grass fed or free range animal products from a local butcher is likely to be more expensive than highly processed, hormone-fueled products that have been forzen and shipped in bulk across thousands of kilometres before getting to your big box grocery chain. Per net weight, in-season colourful vegetables have a higher price tag than mass produced bread, crackers and pastas. Unfortunately, there isn’t really much of a path around this. The whole reason food is highly processed and injected with harmful ingredients and additives to begin with, is usually to make more for cheaper with growing profits at a higher priority than health or sustainability. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">So, while paleo, or primal modifications to one’s nutrition may be more expensive in a vacuum, it’s best again to adjust the mindset. Increased consumption of healthy vegetables, animal products and quality fats provide more satiety meaning less food can be purchased in volume. While pastas, breads, crackers and chips an frozen junk foods are cheaper, they lead to more cravings which in turn lead to more grocery shopping. My parents always used to half-joke that, growing up, the cereal-budget alone was equal to an extra 5 years of early retirement. There is also the reality that in the long-term, a healthier lifestyle means less spending on doctor’s consultations, medication, surgeries and expensive health care bills in the future. When the other option is increasing the likelihood of needs tens of thousands of dollars in medical treatment as we age, </span><a href="http://harvardmagazine.com/2014/03/the-price-of-healthy-eating" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">a few extra dollars a day</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> is our preferred choice. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">There’s an incredible amount of flexibility to paleo</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Above all else, the worst misunderstanding surrounding a paleo lifestyle is that it is strict. Yes it is built on fundamentals as all lifestyle approaches are, but inherent in these is a realistic and practical need for adaptability. One thing that is often ignored when the “caveman” metaphor is used is just how big the world in which the caveman, or cavemen lived. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="http://www.nationalgeographic.com/foodfeatures/evolution-of-diet/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Our ancestry traces back to all sorts of different landscapes, climates and environments </span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- desert, arctic, tropical, prairie, coniferous forest, and everything else literally under the sun. Indigenous tribes in west Africa would have a completely different lifestyle than the peoples traversing northern Europe or South America. Those in arctic environments would’ve had to thrive on fattier animal products from cold water and wouldn’t have much options for colourful vegetables. Aboriginal peoples of the South Pacific would have lived off of more insects, fish and tropical fruits than those in the mediterranean. This is what evolution is. Foods themselves don’t have to be consistent, but the fundamentals are - fresh, local and in-season. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">There are plenty of excellent paleo and primal resources that can be found with simple Google searches. I am a personal favourite of </span><a href="http://www.marksdailyapple.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">MarksDailyApple.com</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> by Primal Blueprint founder Mark Sisson, but if you’re interested for an approach more personal to me, I’ve written a short series on </span><a href="http://nomeandnoyou.blogspot.com.au/2014/10/primal-living-part-1-blueprint-to-long.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">what primal living means in our house here</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and keep a </span><a href="https://plus.google.com/collection/U9oAQ" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Google+ collection of our efforts on being healthy forever here.</span></a></span></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-63810325873853130102016-01-27T18:05:00.000+10:002016-01-27T18:05:09.919+10:00Tom Brady's Diet: Explained<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">One of the most daunting tasks to take on when trying to improve your health is mining through all of the information surrounding nutrition. The idea of “eating right” seems simple, but for many, when making deliberate efforts to lose weight, prevent or reduce the onset of illness, and/or improve general health and vitality, working out what exactly is a healthy diet can unfortunately be more confusing that it should be. Many grew up with the </span><a href="http://health.gov/dietaryguidelines/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">USDA Dietary Guidelines</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> so have a default affinity for a balanced diet built heavily on complex carbohydrates, grains and avoiding all fat to stave off heart disease. As common as these principles are - plenty of fruits, rice, cereals, skim milk and margarine, and as little fat as possible - it’s thankfully becoming more heavily publicised that these platforms not only aren’t the way to optimal health, but actually have contributed heavily to the heart, brain and weight epidemics that are plaguing the modern health care across the developed world. </span><a href="http://nomeandnoyou.blogspot.com.au/2015/11/why-balanced-diet-is-wrong.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Here is an earlier piece I wrote about why these “balanced diet” USDA Guidelines are wrong</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; margin-left: 1em; margin-right: 1em; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><img alt="odRWveqhwCLSUPY3k_Qy7ei6tBsqw6xy6LAPo_e_ka2VpOvqPfrmF_tBz1xw7QzWSKFat0PbkcEKaXC_u85g1rWZRDJFBaZn6PA9sYkVtg_qN0tITG7JeuXf_-5NSvr-4Wupbdhu" height="640" src="https://lh3.googleusercontent.com/eDclJzbahJL-gQQc-n0nVePbTy1sW3CKnzy-p5kz1OULs1tTfXJLc7W9qe7el9_3PqD1zwHip2mRMjSRCpGn8Uin8ig6Pqtw2R9ne0xXenhDJsnUBoT4gX-KBVf2YKluFI0umzV3" style="border: none; transform: rotate(0rad);" width="378" /></span></span></div>
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<b style="font-weight: normal;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></b>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Interestingly, there was a recent bridge formed between health and sporting news in America. Boston.com published an interview with Allen Campbell, the personal chef of New England Patriots quarterback </span><a href="https://en.wikipedia.org/wiki/Tom_Brady" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Tom Brady who is arguably the US’ most successful professional athlete of the last 20 years</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. For those that don’t follow (American) football, “Tom Terrific” has lead the Patriots to winning 4 NFL Superbowls with the first being in 2002, the most recent being last year, and almost made it to a 5th this year. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; margin-left: 1em; margin-right: 1em; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><img alt="1a354a00-b3e9-11e5-8cac-c30d30e3f9e2_bradychef.jpg" height="360" src="https://lh6.googleusercontent.com/-gq-JBG93s6qkyYQP53gyeTamIELaxekeuJhosSvQMyflpAp7wEqGRQq5JYrHuGS6ALUSwN4qxFxA-SEtEt7W0tdFadfF3OwFc0yt5dsRdzyus17V6jYCD7xT9k-6c78gJGjY9r_" style="border: none; transform: rotate(0rad);" width="640" /></span></span></div>
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<b style="font-weight: normal;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /></span></b>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">His status of a successful, high performing professional athlete may make the insights of his personal chef is of value for obvious reasons -- he’s incredibly fit and healthy. However, the longevity of his career and the fact that he’s maintained a spot at the pinnacle of his field for 14 years and counting in a sport where the average career length for the best players is 11 years, and for average players closer to 6 is especially intriguing. In other words, not only is Tom Brady incredibly fit and healthy, but he’s been able to maintain it and perform at peak levels for much longer than any of his peers. It is this “longevity” approach that deserves more discussion from someone who holds “</span><a href="https://plus.google.com/collection/U9oAQ" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">healthy forever</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">” as his mantra. This is Tom Brady’s diet, explained. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></div>
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<span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; margin-left: 1em; margin-right: 1em; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><img alt="sketch-1453517742237.jpg" height="349" src="https://lh5.googleusercontent.com/A4LS8YY_MIA-7asn-d0pru5817BX3nnHialYB-_B9c2zfiKDJPKtI21OkGheWbMS4io2Z6hAhfCDMiYRnUcXHNwXBsYAAIZDxr2CFFtlhT_BlrSMRjH0Hqdexd1GPdKB90eF_2Gb" style="border: none; transform: rotate(0rad);" width="640" /></span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">While it would’ve been very interesting to have a detailed menu or meal plan to unpack, Brady’s nutrition was discussed as part of a more holistic interview rather than a concise publication. Here are some of the best quotes from </span><a href="http://www.boston.com/sports/football/patriots/2016/01/04/meet-the-chef-who-decides-what-tom-brady-eats-and-what-definitely-doesn/gERAd0pkpmuELDZztIA56K/story.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Brady’s personal chef, Allen Campbell courtesy of Boston.com</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">What Tom Brady eats</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">“So, 80 percent of what they eat is vegetables. [I buy] the freshest vegetables. If it’s not organic, I don’t use it. And whole grains: brown rice, quinoa, millet, beans. The other 20 percent is lean meats: grass-fed organic steak, duck every now and then, and chicken. As for fish, I mostly cook wild salmon.</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It’s very different than a traditional American diet. But if you just eat sugar and carbs—which a lot of people do—your body is so acidic, and that causes disease. Tom recently outed Frosted Flakes and Coca-Cola on </span><a href="http://itiswhatitis.weei.com/sports/newengland/football/patriots/2015/10/12/tom-brady-on-dc-controversial-sports-therapist-alex-guerrero-an-incredible-influence-in-my-life/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">WEEI</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. I love that he did that. Sugar is the death of people.”</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">What Tom Brady doesn’t eat</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">“No white sugar. No white flour. No MSG. I’ll use raw olive oil, but I never cook with olive oil. I only cook with coconut oil. Fats like canola oil turn into trans fats. ... I use Himalayan pink salt as the sodium. I never use iodized salt.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">[Tom] doesn’t eat nightshades, because they’re not anti-inflammatory. So no tomatoes, peppers, mushrooms, or eggplants. Tomatoes trickle in every now and then, but just maybe once a month. I’m very cautious about tomatoes. They cause inflammation.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">What else? No coffee. No caffeine. No fungus. No dairy. The kids eat fruit. Tom, not so much. He will eat bananas in a smoothie. But otherwise, he prefers not to eat fruits.”</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">The family (Tom and his wife Gisele have 3 kids)</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">“Yeah, I mean pretty much. Vivi was only nine months when I started, so I gave her first food. And 90 percent of the time they all eat the same thing. I cook for the kids, but Gisele makes Benny’s lunch to take to school. She packs that herself.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Yesterday I made veggie sushi for the kids. I’ve been doing that a lot lately. It’s brown rice, avocado, carrot, and cucumber. The kids like [it] maki-style, so the rice is on the outside. And I do it with a ponzu sauce, which is uzu and tamari. [I use] tamari because we stick to gluten free for everything.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">For snacks, I make fruit rolls from bananas, pineapple, and spirulina. Spirulina is an algae. It’s a super fruit. I dehydrate it. I dehydrate a lot of things. I have three dehydrators in their kitchen. I also make raw granola and raw chocolate chip cookies.”</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Key takeaways</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The rest of the interview touches on preparation for games, shopping habits and example meals, so it’s a definitely a great read with a lot of fantastic insight on how elite athletes are able to nurture their body for optimal health. Again, </span><a href="http://www.boston.com/sports/football/patriots/2016/01/04/meet-the-chef-who-decides-what-tom-brady-eats-and-what-definitely-doesn/gERAd0pkpmuELDZztIA56K/story.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">the rest can be found on Boston.com</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. While glimpses into others’ lives and what works for them is no doubt, fascinating, it can’t be ignored that Brady is one of the world’s most notable professional athletes and, combined with his supermodel wife, has a lifestyle and means that most of us cannot afford. As a result, it’s best to take a lot of the practices with a grain of salt and instead focus on the principles with which to cater your own habits. These are the basics:</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">80 percent vegetables - freshest possible, all organic</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">whole grains: brown rice, quinoa, millet and beans</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">lean meats, grass fed steaks, fowl, wild fish</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Very different from traditional american diet - no sugar, limited carbs</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Frosted Flakes and Coke...sugary processed foods are the death of people</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">plant-based diet has the power to reverse and prevent disease</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">no sugar, white flour or iodized salt</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">no oils other than olive and coconut</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">no caffeine</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">no dairy</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Our household aligns quite closely with this. We’re not the type to quantify things, but honest conscious thought has us very confident that out of what we eat, a very strong majority is fresh vegetables. We go organic when we can, but not all the time as our budget, time, and retail options sometimes make it tough to manage comfortably. However, we definitely make sure that fresh, local and colourful veg -- lettuces, carrots, broccoli, peppers, brussel sprouts, spinach, kale, zucchini, and everything else in that section of the market -- goes in and out of our fridge the most. </span><a href="http://www.diabetesforecast.org/2011/aug/eating-colorful-food-has-health-benefits.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Colour vegetables</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, especially greens are the most important. No one disputes this. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Meats come in at second priority rather than any grains, whole or otherwise, so this is another deviation from the Brady’s. Adding to this difference is our acceptance of the </span><a href="http://nomeandnoyou.blogspot.com.au/2015/12/is-it-healthy-saturated-fat.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">role of animal fats, including saturated fat in brain health and long-term energy supply</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. We buy into much of the research supporting</span><a href="http://nomeandnoyou.blogspot.com.au/2015/11/health-benefits-of-red-meat.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> healthy animal fat in beef</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, fowl and fish as an </span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4074854/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">essential component in neurological development and being highly positive influences in preventing or reducing impacts of autism</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, down syndrome, mood disorders and intellectual impairments in children, as well as staving off dementia, Alzheimer's and the like in elderly. </span><a href="http://www.drperlmutter.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Dr. Perlmutter’s work</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> is a fantastic starting point for learning about the links between nutrition and brain health which historically is far too neglected. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As far as grains are concerned, we follow these same ideals opting for brown rice, quinoa and the like if we really want some grains-based foods, but as a general rule we try to limit carbohydrates in all its forms. </span><a href="http://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Carbohydrates, even complex carbs from whole grains get converted to sugar</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, spiking insulin levels and any excess carbs that aren’t used as fuel are locked as triglycerides. </span><a href="http://www.zoeharcombe.com/the-knowledge/weight-gain-is-about-fat-stored/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Triglycerides are the fat cells</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> that your body can’t use for energy and end up crowding intestines, burdening the heart and doing much of the damage. If we were elite athletes, or even just had an affinity for 5-10 workouts hours per week, a steady stream of regularly monitored carbohydrates may be beneficial. For us, t</span><a href="http://www.foodrenegade.com/how-to-burn-stored-body-fat-a-ketosis-primer/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">he ketogenic process of burning-fat for energy</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> is easier and produces more palpable benefits. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">The differences are noticeably stronger when looking at the “don’t eat” list. I love coffee. I enjoy seeking out varieties of fresh, fairly-traded coffee beans from far off places, thinking about the differences and enjoying the warm and inviting nature of the entire process. Grinding the beans and frothing the milk is my own personal therapy. Dairy gets a yellow light with us. It’s mostly taken with coffee or as cheese and we only buy fresh, local, full fat jersey milk. For everything else, the sugar, flour and oils, we’re pretty much all-in with. Oliv oils for dressings and cooking with coconut oil or ghee (again saturated fats are essential) </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; margin-left: 1em; margin-right: 1em; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><img alt="oa01yhToi7uf2EPHOGaen6arxcJH3U_nbn-uZhD2hXkhrEdzi59n3sn8WGZjoOKZ8xIYEIjkQkF0HN2X-x7M5e7H4W_v0IUNwlu8TxUoIA_QDjRutbZmPr_DZEsQXPXqCYMwvfH2" height="532" src="https://lh5.googleusercontent.com/S7wtR_kEs_BQb1vAGczo1ykDUn98qZVZARZ1wL0habSjlO2z7kKGcvZQTliyFEDO4j09uIrdGv63FFdY3thkuhXm4IDLs8-QhxLRy6ExWcf6EY0Luckk2j26X02m77DnXt7eOGVC" style="border: none; transform: rotate(0rad);" width="640" /></span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">At the end of the day, it’s unreasonable to look at any diet or nutrition plan whether it’s a published work, or someone’s personal program as one to follow 100%. Even though the </span><a href="http://health.gov/dietaryguidelines/2015/guidelines/chapter-1/key-recommendations/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">USDA has recently revised it's Dietary Guidelines</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, it's still built on faulty conventional wisdom which over emphasises carbohydrates, confuses fas and is not harsh enough on sugar. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">While there are some essentials (mostly colourful vegetables, quality meats and fats, limit carbs, stay away from sugar), everyone’s going to need to approach their nutrition with flexibility and openness. Finances, time, tastes and environment are all real factors in determining a healthy diet that works. When you consider all of these factors, it makes sense why a professional athlete would stock their fridge differently than a public school teacher. Local and fresh foods mean different things in Hawaii as they would New Zealand, or a Canadian winter versus a California summer. Establishing or maintaining a healthy lifestyle for the long term doesn’t mean finding one formula but rather developing an approach or mindset that you can make work not just for a few weeks or months, but forever. </span></span></div>
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-84492883766703479822016-01-19T16:51:00.000+10:002016-01-23T13:02:42.487+10:00The 4 most important exercises.<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">There are likely thousands if not millions of various exercise programs out there. As fantastic as it is to have so many options when it comes to exercising and maintaining an active lifestyle, there can be a certain level of apprehension leaving many overwhelmed. Should I look into team sports or a fitness class? What about hiking? Should I buy equipment or sign up for a gym? Should try to link up with others or go it alone? Whether it’s been eons since the last time we deliberately did anything to improve our fitness, or if our current, workout regimen has just gone a bit stale, not knowing where to turn, what to add, what to remove and what to focus on is a common problem many face in the long-term.</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><a href="http://nomeandnoyou.blogspot.com.au/2016/01/how-to-exercise-without-exercising.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">At the core of exercise is performing any movement</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> effective in increasing muscle strength, flexibility, agility, balance and all other aspects of a healthy physical body. The functional purpose of movement is my favourite way to simplify the wealth of exercise options out there. Not only does “function” create a practical element to, i.e., “what exercises will help me do the everyday things I need to do?”, but it also allows more muscle groups to be engaged at once, drastically reducing the types of exercises, and most importantly, the time needed. Reducing time is key since it’s well documented that on the whole, </span><a href="http://nomeandnoyou.blogspot.com.au/2015/12/is-it-healthy-exercise.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">exercise is relatively ineffective for health</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, and while beneficial is not nearly as essential and doesn’t warrant nearly as much attention, to healthy living compared to food. </span><a href="http://www.marksdailyapple.com/a-fitness-plan-so-easy-a-caveman-did-it/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Primal Blueprint founder Mark Sisson emphasises this approach characterising the most basic movements as fitness plans even cavemen did</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. </span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">These basic movements are pushups, pullups, planks and squats. As far as strength building goes, these cover the most whole-body, yet functional, natural physiological movements. Lifting heavy boxes, climbing trees, stairs or ladders, moving furniture around, or carrying babies engage all of the same muscle groups and involve similar movements as these four exercises. This is in contrast to other common exercises that are not nearly as practical such as bicep curls which are more about body building and appearance than the strength of a physiologically important movement. Add in</span><a href="http://www.marksdailyapple.com/the-book/references/sprint-workout-suggestions/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> sprinting once and a while</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, and </span><a href="http://www.paleoflip.com/move-frequently-at-a-slow-pace/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">moving frequently at slow paces</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and you have the entire gamut of essential exercise to base the active aspects of your healthy lifestyle around. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Pushups</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Pushups, along with running represent perhaps the simplest and most “default exercise” there is. Everyone knows what pushups are, has tried to do them and has an understanding of their place in physical fitness. Whether they are elite competitive athletes, or people starting to exercise for the first time in decades, their program incorporate pushups, or moves that mimic pushups (i.e., the bench press). Simple as that. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><img alt="sketch-1453184023814.jpg" height="214" src="https://lh3.googleusercontent.com/-UmCo3HTdZ-4HBK0Ztlvha5q-gyQHSZKjqopGegnNXPEVnCA6_dUDOZelpIWruWeGow8ek3wC0bT2V06U5IOhSOOGJmMu77XDs6egaYRVTRsZAENJ0K8ZPVr6KAt06MOwlADROOa" style="border: none; transform: rotate(0rad);" width="640" /></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When done properly, </span><a href="http://www.mensfitness.com/training/workout-routines/top-15-pushup-variations" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">pushups engage your arms, chest, shoulders and core (abs and back)</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> making them one of the most efficient and beneficial </span><a href="http://www.mensfitness.com/topics/body-weight-workouts" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">bodyweight movements</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> there is. One of the other benefits in pushups is in the variety. There are </span><a href="http://www.mensfitness.com/training/workout-routines/top-15-pushup-variations" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">many different forms of pushups</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> allowing the movement to be adjusted for level of ability, pace, range of movement or even environment. </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">At their purest form, pushups are done lying face down on a flat surface, starting with your hands at shoulder height and just wider than shoulder width. I find that placing my hands at a width at which my forearms perpendicular to the ground when I’m I’m at rest (lying down) is the most comfortable, balanced and strong position. Feet placement can also very. The closer they are together the more difficult they are since wider feet make maintaining balance and a solid core easier, your trunk (abs, bank and hips) are crucial. You want to keep your whole body as rigid as possible. I have known people to place a broomstick on their back while they do pushups to make sure they remain solid. If you’re doing this, your heels or calves, butt, space between your shoulder blades and head should all be in contact with the stick, if not, odds are your trunk is sagging below. </span><a href="http://wellnessmama.com/1305/perfect-pushup/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">WellnessMama has a fantastic simple breakdown of the perfect pushup</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and many of the ways to modify the exercise depending on level of ability. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Pullups</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Despite being a very basic movement in theory, </span><a href="http://www.eattoperform.com/2014/10/21/7-reasons-why-youre-struggling-with-pull-ups-by-james-barnum/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">pullups are commonly regarded as one the most challenging exercises there is for many reasons. </span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Your body weight affects your ability to do pullups more than pushups, situps and most other basic movements since unlike those, with pullups, your entire body counts as the weight. With most others, only a fraction of your body is being directly lifted and with squats, your lower body is naturally better equipped and more accustomed to supporting your body, than your upper is. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><img alt="sketch-1453183855189.jpg" height="442" src="https://lh6.googleusercontent.com/GFBYoePmT0ZEz-GlRxbLVq4sDEswguhx-xjwJQ57XpEdz_O1mD0oDsozmUJGDX7aMdnnsM3mZUFTUPtgZyGLRQPrOZo_z2BqRhDfOC2atqGXYuFloO-cA5cJ5yCDPcPOTtfXmoME" style="border: none; transform: rotate(0rad);" width="640" /></span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Grip-strength in my hands wrists and forearms is what poses the biggest difficulty for me personally. This is why without pullup counterweight machines many find it difficult to begin them if they haven’t tried them in a long time. Another simple way to progress through pullups is to simple use your legs to lightly support your weight. By gauging the effort required, you can gently press your feet against the ground or bench if the bar is too high, and slowly stand, making sure your effort is targeted on your back, shoulders and arms to do their fair share of work. </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">These variations are where the beauty of pullups lie. As challenging as they can be for beginners, there is plenty of room to make them easier or more difficult depending on your level and all approaches are fairly common sense. The wider your grip is the more difficult they are. Personally, I’ve spent a lot of time building up the ability to do the easiest form - narrow grip, palms facing backward. As 10 become regularly achievable, I started to widen the grip. </span><a href="http://www.builtlean.com/2011/06/08/best-pull-up-variations-and-exercises/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Adding more weight to your body makes them harder</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, and </span><a href="http://breakingmuscle.com/strength-conditioning/coach-i-cant-do-pull-ups-7-tips-to-get-you-there" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">adding more support to your body</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (a bench to stand on, a counter-weight machine, muscle-ups) make them easier. Slowing down is also harder, as being able to pause mid motion is a true mark of strength. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Planks</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Planks are the outlier movement here as they are the only one which doesn’t actually involve movement. Planks are an isometric exercise which means it involves holding steady position for a set period of time. </span><a href="http://www.drdavidwilliams.com/isometric-exercises/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Isometric exercises are more effective</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for your core due to the prolonged tension - staying flexed for a very long time rather than for repeated short bursts. Research shows this prolonged tension promotes strength and builds muscle-mass which is essential for a stable core that can support movement and steady posture for the entire body. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><img alt="sketch-1453184411433.jpg" height="254" src="https://lh6.googleusercontent.com/uIQpbThr7YxXUlwg1TjRtMdHSURJUPA7dbJlLPF4K52W-IW1TuMACdJVkz4Y2q3XYcRzzwjrEsCxrR2anCcyas12p60ZZgzsb5rMm4rTWT5kC3xCmMv5lAImjOabSsW8Rv0-JQJe" style="border: none; transform: rotate(0rad);" width="640" /></span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">The most common plank form with face down, with your body supported only by your forearms and toes on the ground - the rest of your body in the air. It’s incredibly important to maintain a straight body from head to toe - like a plank of wood. Similar to pushups, a broom stick should be able to rest along the backs of your legs, butt, shoulders and head. Once this position is started, the goal is then to hold it for a set period as the burn settles in. If you can hold it for a full minute 2 or three times with short breaks in between to rest, you’re in pretty good shape. Aiming for shorter times, or going with your knees on the ground, so that less of your body weight is active are simple ways to scale the challenge back if you’re just starting out. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Squats</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">When done properly squats engage more of the entire body than any other single movement. Of course, the primary benefactor here is the lower body from the glutes all the way down to feet, but maintaining balance and control requires an immense level of effort from the core, back, shoulders and arms, especially if modifiers such as extra weight, single leg, or explosive movements are made. Squats have a reputation for being dangerous, but if proper form and controlled progression is emphasised, the potential for injury is as minimal as with any weight-bearing movement. The risk-factor does rise quite quickly if you overdo though, so no loud, eyes-closed wiggling around to make sure you push more weight than you should. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">The basic squat involves a starting position of standing with your feet greater than shoulder-width apart. I generally set mine as wide as possible without it feel like I’m stretching - still comfortably standing. Then ti’s a matter of lowering your body bending at the knees to a target of 90 degrees which brings your thighs parallel to the ground, then rising back up to standing just before your knees lock straight. The difficult part is to maintain an arched back. Holding your torso upright rather than hunching or leaning forward is the most important factor in preventing injury. I try to make sure my torso changes as little as possible from standing to squatting - look forward, ideally at my reflection, with the chin up, shoulders back and my back straight enough so I don’t have to crane my head up to look straight. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">The other key point to remember involves preventing your knees from bending inward or outward laterally. Your knees should be above your feet directly, so that they are not any closer or further from each other than your feet are. In other words, conscious effort should be given to ensure your shins are perpendicular to the ground rather than leaning to either side. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Conclusion</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">This is it. Regardless of where you decide to go as you chase an admirable health-related New Year’s resolution, or where to turn to next as you fall out of love with cross-fit, as long as you remember to keep these 4 essential exercises as the foundation, your workout program will be effective, efficient and practical in the real world. </span></span></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-54264227701223312092016-01-13T21:20:00.000+10:002016-01-13T21:20:25.680+10:00Google Fit app review: a free and excellent fitness tracker<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I</span><span style="line-height: 1.38; white-space: pre-wrap;">f there's one piece of technology that has really exploded in popularity in recent years, it has to be fitness trackers. As recent as 3 years ago wearing devices around your wrist, clipped to your clothing was a niche market. At the same time, using phone app to track your runs or rides were common for enthusiasts and competitors, but the average person didn't care all that much. Since then however, it's difficult to be in a public place, a shopping centre, office, or busy pedestrian street without spotting many a lot of these devices on people's wrists. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Activity trackers likes </span><a href="http://www.msn.com/en-ph/health/fitness/fitbit-trackers-a-popular-holiday-gift/ar-BBo7Hze" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Fitbits were among the most popular holiday gifts</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for the last couple of years. Whether it's dedicated devices or specific apps, it's become incredibly common, extremely easy and debatably useful for people track their steps, weight, distance travelled, energy burned and overall physical activity in pursuit of better health and well being. There are so many options with a wide range of features, form factors and price points, but if you're just starting out and testing the waters, Google Fit may be what you're looking for. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><a href="https://play.google.com/store/apps/details?id=com.google.android.apps.fitness" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Google Fit</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> is an activity tracker created and managed by Google, in the same vain as Gmail, Google Photos, and Google Calendar. Like all other Google Apps, Google Fit is at its core, web-based which means all information is stored and sorted on Google’s services and therefore accessible across all internet connected devices. Google Fit’s ability to automatically track steps, distance and all other typical use-case information, requires your phone to run Android 4.0 (Ice Cream Sandwich) if the phone itself is going to be the primary tracker. The Android OS version shouldn’t be a worry </span><a href="http://www.droid-life.com/tag/distribution/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">as over 90% of all Android devices run at least 4.0</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - if you have an Android device younger than 5 years, you should be good. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">What Google Fit does</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Google Fit is an app which tracks all of the basic markers of physical activity - steps, distance, active time and energy burned. It also allows you enter goals for each on a daily or weekly basis, and enter your weight measurements. The ring is usually the first graphic you see which fills as you build your activity each day with different colours differentiating between different information. The app is able to intelligently distinguish between walking and running, so if you forget to identifying a run, it will still log your steps, energy and the rest as your pace picks up. It's needy, but fun, to go back and find out that it identified those times you quickly scurried across the road or ran around the yard with the dog for a few minutes. Of course, for deliberate workouts, you can select your activity from a massive list (A-Z, Aerobics to Zumba) and the app will smartly configure energy burning, steps and active time for you. You can also enter an activity afterwards - in case you forgot or didn’t have your phone, or any tracking device on you at the time of your workout. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Google Fit then sorts all of this information and presents it to you in real time and with next to no effort. Simple rings and bars show progress, icons are clear and the overall interface make scrolling through past activities, entering new data, changing settings or viewing progress trends easy and fast. The app is designed incredibly cleanly and refrains from bombarding you with menus, options and other elements that could create a cluttered and distracting user experience. Everything you could want to see is incredibly easy to find. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Google Fit is free and available everywhere</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">The best things about Google Fit are it's price and availability. As alluded to before, like most Google services it is entirely free and accessible anywhere. Download the app to your Android phone, spend 5 seconds activating it and you're good to go. There's no need to turn it on or off when you want to use it, once you're setup it just just keeps working. I am pretty deliberate with tracking my activity, it's fun for me, so I'm always looking at the app on my phone, or on my laptop (fit.google.com) to see how things are going. My wife doesn't care so much, but does like to see from time to time. She remembers her phone does this maybe once a week and very simply she can get a solid idea of how active she's been over the last few days, weeks or months. Of course, this depends on your phone being on you, unless you have a tracker or smart watch. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">The availability is where I find the most piece of mind. Apple Health requires an Apple device, there is now Web version, so if you one day move to Android or Windows phone and your history is locked within Apple's walls. As said before, Google Fit being available via a browser adds a greater layer of openness for the long term. It's so handy to be able to look at my activity on my phone, tablet and laptop, and it pulls from most other notable fitness trackers to combine everything in one place is incredible. The value increases exponentially as I'll still be able to do so when I upgrade all of those devices. IT should be noted however that synschornisation isn’t perfect - at least not in real-time. Below is a photo of the web-site screen, my tablet and phone and as you can see the information is close, but not exactly the same. Past results all seem to be consolidated, for example the logs are all identical as of 2 days ago and earlier, but real-time and the day before seem to be be slightly conflicting. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">While the slight glitch in across-device consistency isn’t perfect, this flexibility is the greater plus. Maintaining a healthy lifestyle is forever, so if you're in the camp that finds value in activity tracking, being locked into whatever device you're using in a given moment, and the possibility of losing everything if and when you change to something else is a big deal. You may use a step counter now, then take up running next year and therefore want a different device made by a specific running brand like Polar, change phone makers 2 years later, and who knows what else in the decades to follow. It pains me that the biggest line, Fitbit is refusing to partner with Google (or Apple) on this. Fitbits are great, but on a personal level I don't like services that are built to lock me in. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">There's no iOS app yet</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">The unfortunate and frankly, un-Google aspect is that there currently is not iOS app. The Google Fit app is exclusive to Android, just like Apple’s version, HealthKit is exclusive to iOS. This means that iPhone users can use Google Fit to keep their records, but the phone’s sensors can’t feed into Google Fit directly. That being said, Google has allowed access to developers for anyone who chooses to use their APIs, which means that most of the well known fitness apps, Nike, Strava, Adidas, Withings, Runtastic, RunKeeper, and MapMyFitness can all synch to Google Fit. So, if you use Strava to track your bike rides, Nike+ to track your runs, plus want a place to log your weight each week, Google Fit can be your one-stop-shop. It is bothersome that Google Fit is not available on iOS. Google Apps are usually written for Apple devices (Gmail, Drive, Google Maps, Google Play Music and Google Photos are all on iOS), as Google’s model is built on allowing everyone to use their services, so Google Fit may be coming. Long story short, if you have an Android device, you’re all set, if not, you’ll need a fitness tracker otherwise you’ll be entering things manually. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Overall</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Google Fit is a free application for logging and tracking your physical activity and workouts. There’s no iOS app yet, but you can still access the app via the website which is a very big advantage. This, plus the fact that it can link to almost all other fitness tracking devices (i.e., Withings, Runtastic, Strava, Nike+, RunKeeper, etc) means that your activity will stay with you regardless of what watch, phone, wristband, tablet or laptop you find yourself using as the years go on. And, given that maintaining an active and healthy lifestyle isn’t a temporary endeavour, the ability to keep tracking your workouts, if you find so beneficial, regardless of what watch, phone or wristband you’re using is incredible. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The link to the website is </span><a href="https://fit.google.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">fit.google.com</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and you can find the</span></span></div>
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<a href="https://play.google.com/store/apps/details?id=com.google.android.apps.fitness" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Android app here</span></span></a></div>
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><br /><br /><br /><br /><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-15345843729169320142016-01-06T20:58:00.000+10:002016-01-06T20:58:41.965+10:00How to exercise without exercising<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 1.38; white-space: pre-wrap;"><span style="font-size: large;">There’s a misconception that exercise is based around explicit and unique activities. To one point, it’s understandable why someone would, in efforts to increase strength would approach weight machines and a rack of dumbbells as the best way to do it. If greater endurance is the goal, then something that you wouldn’t do for any other reason than to build endurance, like jogging, makes perfect sense. </span></span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif; line-height: 1.38; white-space: pre-wrap;"><span style="font-size: large;">On the other hand, this mentality can create a barrier for some. Treating exercise as a specific task can make it seem more daunting, or difficult to work into a busy schedule. The idea that someone may have trouble finding time for 3-4 hours of working out each week isn’t all that difficult to grasp when juggling family, work and leisure. Dropping stationary bike in front of a TV, or turning a walking session into a chance to catch up with a friend are highly common and highly recommended ways of mitigating these challenges. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large; margin-left: 1em; margin-right: 1em;"><img alt="sketch-1452050426871.jpg" height="399" src="https://lh5.googleusercontent.com/nXvt2qS7wsMnEYCpX1dOitfGRuVJGy9eo7ZS4amqkLLpH-GhoFN-vwmZgVgVEQqOzUheatVHbw4Zr1yraMDW548V15z85dOkn2NQwT3x_qAxrZ7HaTWqeTzDFUIU4phDxBAlSCaa" style="border: none; transform: rotate(0rad);" width="640" /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This idea of recontextualising exercise can be taken even further however. Removing the “specificity” from exercise and embracing </span><a href="http://www.healthofchildren.com/E-F/Exercise.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">the overall function and purpose of exercise</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - to move and challenge the body physically, allows people to live exercise filled lifestyles with minimal burdens on time and psychological commitment. If you can remember that anything where you’re lifting heavy things, pushing the heart rate up in short bursts, and moving frequently at slow paces, it’s much easier to exercise more, without exercises at all. Here are some idea:</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Housework - cleaning, mowing, gardening, etc. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If the </span><a href="http://www.merriam-webster.com/dictionary/exercise" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">definition of exercise</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> boils down to any activity to requiring physical effort, housework fits the bill perfectly. Vacuuming, sweeping, and mopping take time, get your heart pumping and depending on the size and layout of your house, can involve a lot of lifting of heavy buckets of water or vacuum cleaners up and down stairs or in and out of sinks or tubs. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large; margin-left: 1em; margin-right: 1em;"><img alt="Screenshot 2016-01-05 at 9.10.24 AM.png" height="501px;" src="https://lh3.googleusercontent.com/Ne1hfq9Zt4x-UkbMXa0NPy7KkIpF0RtQepgSoElDPN8MEhiGeSBZjdzILLO_cIeg7auX4eEc5sE28MblAKiEOL8o2SelCFDPeEQUeHXCEMx9vX6piNlqrGJA5DtNzY7Ful0BZtta" style="border: none; transform: rotate(0rad);" width="468px;" /></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Mowing the lawn, dumping the clippings and carrying around the edge trimmer can be so physically taxing of a workout, that the very nature of this task influences the type of houses people buy and where they choose to live. We always knew our fairly large yard took about two hours, but once we realised it also involved 6km of walking and over 9000 steps, it made mowing far less dreadful. It’s of course still a pain, but the simple psychological shift has allowed for greater motivation and has further improved the health of my body and property alike. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Whether it’s house cleaning, yard work or general repairs and renovations, embracing these activities as beneficial to your physical fitness is a fantastic way of not just exercising, but of getting things done. Two jobs that need to be done that can easily be too boring or time consuming to get done, are now covered simultaneously. Spend a couple hours turning soil and pulling weeds and you have a productive afternoon in a bit of nature and have a much improved garden. Spend the same amount of time, and physical exertion on an elliptical trainer and while it may have been a good workout, you have far less to show for it. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Playing with pets, kids, family, friends, etc.</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Despite what conventional wisdom indicates, </span><a href="http://www.amazon.com/Primal-Blueprint-21-Day-Total-Transformation/dp/0982207778" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">exercise isn’t about calories burned, but about movement</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. The concept of “calories in, calories out” is one so oversimplified, it’s borderline meaningless. While the basis for burning enough calories to offset the amount you take in is scientifically correct, the process by which calories, both in and out follow are far more complicated than needing to stay on a treadmill for a certain amount of time to work off that breakfast muffin. </span></span></div>
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<a href="http://www.primalblueprint.com/" style="margin-left: 1em; margin-right: 1em;" target="_blank"><img height="350" src="https://lh6.googleusercontent.com/gCIOV_1FAr_ZL42tqtonKMJFxFnotVclPgyQ6hsvwqDVUkDbxWfh37fkPT9im1wzVkzjlpeUFDz_d6QD3LB0DszFy_Bt4KRGAXPs3U2ffQB7R3oXcLfsGzD8BLFZ_5E8HY1qzbdM" style="border: none; transform: rotate(0rad);" width="640" /></a></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"></span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In this light, the emphasis is again on frequent movement of various, spontaneous intensities integrated into your lifestyle. Among the best platforms for this, is play. While play is usually associated with children, it is undoubtedly one of the most time-tested and traditional cultural activities throughout history. Play gets incorrectly boxed in too strongly with physical activity and competition as its benefits go far beyond that, into the realms of creativity, competition, teamwork and many other psychological attributes applicable to everyday life. </span><a href="http://www.ted.com/speakers/stuart_brown" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Stuart Brown</span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> a psychologist who has dedicated decades to studying play’s beneficial properties to both personal therapy and business optimsation calls it a “profound biological process” and suggests that play continually shapes the human brain throughout our lifetime. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large; margin-left: 1em; margin-right: 1em;"><img height="640" src="https://lh5.googleusercontent.com/pKy7EvK7Z6I85EGSaMbvHy4HpfId9rtezES6ABZAqBYsLMDLjng9L-hwaNveIgmsi5OYuVTlg_UPGa35hPXnlGQn72WwgnJlp3Qps3B3V3uYYgWgAuQNo_vPNszztwnvwclUQ4an" style="border: none; transform: rotate(0rad);" width="431" /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In his book </span><a href="http://www.amazon.com/Play-Shapes-Brain-Imagination-Invigorates/dp/1583333339" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Play: How it shapes the brain, opens the imagination and invigorates the soul</span><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">,</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Dr Brown provides the evidence that, even though for adults taking time to play with our friends, kids, family and pets is taken as an unproductive guilty pleasure only possible on vacations, it is anything but trivial. Play is a biological drive as integral to our health and development as sleep or nutrition. This goes beyond the common knowledge around brain-teasing puzzles such as jigsaws, riddles, and board games and marries the neurological challenges with the physical, social and emotional aspects of development strengthening the way we parent, educate, work and govern all layers of society. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large; margin-left: 1em; margin-right: 1em;"><img alt="IMG_20140706_133359.jpg" height="425" src="https://lh4.googleusercontent.com/Twb8xHkt1xfcNQ3MUSEqC-WlT6rYDXc3swOiTzWB9AoYHhvXSxWmOH7_irCbyXd4wc_Km03_YmRxQ6msmdUgbvwMwvJ_O9Wvj-bfJiTBKZ3t4COHyoHZJjgchYX4DScOYyOv6WxE" style="border: none; transform: rotate(0rad);" width="640" /></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">We all know how important it is to find time for fun during a busy work schedule, but rather than framing play as an unimportant luxury you’re just too busy or tired for, make it a priority. Organise some two-on-two basketball, splash around in the pool with your kids, or run and roll around with your dogs. Doing so, won’t just benefit your mood, but will add to the health, wellbeing and even the productivity of you and everyone else involved - though, how advantageous play is to pets’ productivity is still under examination. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Last week, I asked everyone following my </span><a href="https://plus.google.com/collection/U9oAQ" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Healthy Forever Google+ Collection</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> whether they considered housework as exercise. To my pleasant susprise, close to 80% of the near 200 votes at the time said yes. The reality is, that trying to keep all aspects of life compartmentalised as singular activities is rarely possible. Broadening our approaches to life, and in this case our exercise, allows us to cover more ground with less time. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif; font-size: large;">For the record, I enjoy the gym, most of the time, which is the same for just about all forms of exercise or physical activity there is. If you’re a gym-rat and love nothing more than setting up a different day of the week to specific isolated muscle groups, congratulations, that’s awesome. A lot of people though, go through phases depending on their other responsibilities, money, the weather or motivation levels and while committing to the weekend road run or crossfit twice a week is obviously an admirable endeavor, it’s important to understand that exercise comes in many forms and therefore, with the right approach, doesn’t have to be all that time restrictive. </span></span></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-36625794680667852572015-12-30T19:56:00.000+10:002015-12-30T19:56:05.841+10:00Advice for Healthy New Year's Resolutions<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It's easy to finish the year incredibly determined to start the next one off on the right foot. </span><a href="http://www.usnews.com/news/articles/2013/01/03/its-gym-season-from-now-until-march" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">January is the busiest month for gym memberships</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. It shouldn’t be surprising that when it comes to New Year’s Resolutions, those relating to health and fitness represent the majority of declarations. Here are some of the more interesting statistics on New Year’s resolutions are taken from </span><a href="http://www.details.com/story/new-years-resolutions-by-the-numbers" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Details</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and </span><a href="http://www.statisticbrain.com/new-years-resolution-statistics/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Statisticbrain</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Thankfully, the internet makes it pretty easy to request, gather, organise and analyse social data of this nature.:</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">45% of people make New Year's resolutions</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">1 in 3 people ditch theirs by the end January</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">2 in 3 people who make resolutions include health as a goal</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">73% give up before meeting their goal</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">21% resolve to lose weight and this is the most common resolution (improve finance and getting organised round out the top 3)</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Why New Years makes for a such an appropriate time for prompting health and fitness changes makes a lot of sense. People like timelines and our brains function according to schedules, times and dates for substantial events. It's important however to remember that health and well being isn't a short term ideal. All the “new year new YOU!” motivation in the world doesn't mean much if it doesn't last but a couple of months. The star that burns brightest often burns out fastest. It would be great to lose 10kg in 10 weeks and just worry about the long term as it approaches, but without that big picture mindset, it'll be difficult to ever get where you truly want to be which is a self-sustaining long lasting lifestyle approach health and wellness. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">It's not about being on a diet or losing weight as much as it is about being healthy. That being said, there aren't many times where turning over a new leaf by making some widespread goal orientated lifestyle changes is better sparked than the new year. Here are some things to keep in mind when putting together your New Year’s resolution. </span></span></div>
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<tr><td style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;"><img alt="DSC_6051.jpeg" height="520" src="https://lh5.googleusercontent.com/qXqGUOh782c4Tw81AHf7J1b3O2n_02IZwrfmpy--kmhJ0kMqiT8J5B3f0Ahvzu93ccx_2iu87Sf5jQ84skIpyThChJO_klypBbIzCrjolqmGFl-9GPZFOEjlWZ9t1qukw105ZWsq" style="border: none; margin-left: auto; margin-right: auto; transform: rotate(0rad);" width="640" /></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif; font-size: small;">New year, new you!</span></td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Some things may have to be drastic </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Deciding on what aspects of your new lifestyle should be jumped into with both feet as opposed to a slow transition can be quite difficult. That being said, while easing into healthier eating or exercise may seem smoother and more comfortable, it’s important to respect the difficulties temptation and convenience bring to the table. WIll power is an area of academic study gaining a lot of attention lately. While willpower and determination are inherent traits which cannot be concretely quantifiable, there is an increasing body of psychological and sociological research discovering that willpower is limited in strength. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The </span><a href="http://www.apa.org/helpcenter/willpower.aspx" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">American Psychological Association</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> explains that willpower is like combination of skill and physical capacity. Willpower can be learned and developed the same way cardiovascular endurance, or reading efficiency can be improved as well. However, the most pertinent aspect of this is that </span><a href="https://www.psychologytoday.com/blog/sold/201209/avoiding-the-willpower-depleting-effects-self-control" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">willpower depletes as it is tested</span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">.</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> In other words, the more temptations and conveniences you have around you, the more your reserves of willpower are taxed and your self-control weakened. Keeping sugary treats or coupons for fast food around increase the likelihood of broken diets in the short term and drastically weaken the long-term success of any healthy lifestyle change. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As uncomfortable or wasteful as it may seem, it therefore may be the best thing in the long term, to go through a </span><a href="http://lifehacker.com/5865829/how-to-ditch-your-junk-food-filled-pantry-and-reboot-your-diet" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">dramatic kitchen cleanse</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and </span><a href="http://www.marksdailyapple.com/clean-your-pantry-for-health/#axzz3vZkFoBzy" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">get rid of all highly processed, carb-rich foods, pre-packaged sugar sweets, and toxic convenience-meals and snacks.</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> If you don’t see them, you don’t need to rely on self-control to not eat them. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Regarding exercise, the notion of self-control can also be aided by including others into your plans. The peer-pressure effect of obligation has shown to work wonders for helping people commit to their workout plans. Rather than rely on your own willpower to go to workout on your own,</span><a href="http://www.healthywomen.org/content/article/get-motivated-workout-you-wont-cancel" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> not wanting to bail on a friend or trainer, or waste a membership you’ve already paid for can be a powerful motivator</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Some things can be eased into</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Where some things should be made drastic as discussed above, others should be eased into to prevent yourself from feeling bad for falling short. Missing a gym session isn’t really that detrimental if overall, you’ve been living a more active lifestyle by walking more, opting for the stairs rather than the elevator, and taking the kids to the park, and playing with them, rather than spending the afternoon in front of a screen. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Likewise, and </span><a href="http://nomeandnoyou.blogspot.com.au/2015/11/what-to-do-after-cheat-meal.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">this is a big one for me personally</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, healthy eating doesn’t have to be 100%. Christmas season just ended, which means there are plenty of people out there, that despite all the willpower in the world, practical circumstances made it near impossible to perfectly adhere to their usual healthy eating regimen. The same can be said for times of illness, emotional distress, the busy times at work, or any of the million other situations people find themselves in where they have less time, energy or motivation to exercise perfect discipline. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This means that, the goal, shouldn’t be to perfection or strictness with your new healthy lifestyle. When enjoying unhealthy holiday treats, or satisfying a fast food craving because of a crazy work period, do just that - enjoy it. Embrace the momentary lapse in wholesome living as just that - momentary - enjoy it, be mindful of what it means for your gut, temperament, energy levels and the rest of your body, and move on. </span><a href="http://nomeandnoyou.blogspot.com.au/2014/12/full-awareness-no-guilt-why-i-dont-like.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Full awareness, no guilt.</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> You’ll pick back up, when you can. It’s far too easy to let things go at the start of december with first offering of rum balls and shortbread, and to go from there, to a guilt-induced over-dramatic New Years resolution after 4 weeks of chocolate, cake and hot cocoa. </span></span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;"><img alt="Screenshot 2015-12-29 at 9.11.52 AM.png" height="346" src="https://lh4.googleusercontent.com/fM_0Pmlhih9L9Av9I0RVrZQodxCw-tHyUYdt4h-bTPpfC10gvuIfKApDxX_zl-JCLEpL2ubXS-nki8rulohSOe1F1Tfy84CSDrW-mexlvh7-1wd-p0La0gMwyjUtB3yYiNbx0SSp" style="border: none; margin-left: auto; margin-right: auto; transform: rotate(0rad);" width="640" /></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif; font-size: small;">Tracking your activity and progress is handy, but there's not real finish line to healthy living.</span></td></tr>
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<a href="https://plus.google.com/+JustinVirly/posts/PaDVgF3A5oX" style="text-decoration: none;"><span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"></span></span></a></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Emphasise actions over results</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">While being goal-orientated is often a positive way to tackle new challenges, it’s important to remember that being fit and healthy doesn’t involve an end goal. Declarations such as “lose 10kg” may be a useful way to track and measure success, but the actions that bring that result about are what are more significant. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">In other words, if “lose 10kg” or “fit into this size jeans” is the goal you have mind, it may lead to a lack of satisfaction or motivation once that goal is reached. Instead, frame your goals around the actions you want to make in the new year. Rather than run 5k, focus your motivation on running weekly. While bench pressing your body weight may be the ultimate check box you’re out to complete, improving or establishing a better chest routine may add a deeper angle to your workouts. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">The main difference is in the approach. A smart and measurable goal makes it easier to judge success - am I swimming every week or not? Anyone with an organisational, logical or business-orientated mind can see obvious benefits in this. However, how absolute this approach is can cause motivational problems. After 3 weeks of missing your weekly swim, the logic that made the resolution so sound, actually adjusts to make bailing on the goal of hitting the pool every week seem more reasonable. There’s no point in telling yourself you’ll do something you just can’t at the moment because of work, illness, laziness or whatever other balls that spontaneously are added to those we have to juggle. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Instead, reframing the resolution to be more flexible, action-based and focused on the lifestyle change avoids these traps. A 3 week stint of not being able swim because of a hectic schedule isn’t as detrimental if the goal is simply to swim more often. While “swim more” may sound vague, and harder to track, than “swim 30 minutes each week”, it definitely allows for more an open ended pursuit of a healthier lifestyle. At its simplest angle, unless you’re perhaps a competitive swimmer, or signing up for a charity team-triathlon, warranting a dedicated swimming program, any measurable benchmark may be irrelevant. For the average person, the overall goal isn’t to swim every week, it probably isn’t even to swim more, but is really just to be more active, and stay more active for an undetermined amount of time - as long as possible. Focusing your attention on the action, may allow you to forget about the measurable checkboxes and instead make the balanced, diverse and varied adjustments to your life, as you live it. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">A summary and example</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">First, depending on where you’re starting point is, some changes you make to move toward a healthier lifestyle may need to be drastic. Keeping these simple and visibly identifiable helps. Large one-off prompts may help jolt you into action and relieve you of conflicting engagements or taxing bouts of willpower. </span></span></div>
<b style="font-weight: normal;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></b>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Second, it’s important not to go overboard with too many deliberate and quantifiable goals. Life is complicated for most people which mean that meeting rigidly planned commitments can be near, or literally impossible in the complicated juggling that goes on. Feeling like a failure and then giving up, can often make the tactile goal more trouble than it’s worth. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Lastly, focusing on the actions rather than end-results serve to stabilise any changes you make. Even though benchmarks can make progress tracking easier and provide a nice sense of achievement, they can make thinking long-term aspirations difficult and when it comes to adopting healthier practices, the long-term is really all that matters.</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In our house, we’re in the process of </span><span style="background-color: transparent; color: black; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">increasing our intake of quality animal products</span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - namely bone broth and fatty meats. The commitment to going shopping almost every other day in pursuit of fresh, local and wholesomely produced food is a pretty big step and has taken some serious adjustment regarding how we plan our days. Trying to </span><span style="background-color: transparent; color: black; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">lift weights more</span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> is a slight yet high-impact adjustment we’re trying to make. Gym memberships have been paid for, but there’s no strict program or class-commitment. Half an hour, twice a week is the loose goal we’re trying to hit as a minimum standard. </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Sprinting more </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">is the last health related change we’re hoping to make going forward. The killer Australian heat makes it tough for about half the year, so winter has never been a problem, but 4 or 5 100m dashes once or twice a month on average throughout the year seems reasonable to me. </span><a href="http://www.marksdailyapple.com/15-reasons-to-sprint-more-this-year/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Regularly moving at maximum exertion </span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(for short instances) is incredibly beneficial, and far more time efficient. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">That’s as far as it goes for in terms of 2016 health resolutions. Three very simple and deliberate changes to make, but neither is set up as a finish line to succeed or fail at reaching. Again, the act of incorporating these into our lives for the long-term is absolutely more important than to what standard we meet these within the next 12 months. Stopping once success is reached to go back to normal is not success at all. Success is establishing a new normal. </span></span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif; font-size: small;">According to my Healthy Forever followers, about 50% of people set health and fitness related New Year's resolutions.</span></td></tr>
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<a href="https://plus.google.com/+JustinVirly/posts/PaDVgF3A5oX" style="text-decoration: none;"><span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"></span></span></a></div>
<span style="font-family: Georgia, Times New Roman, serif;"><br /><br /><br /></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-12589560691283948282015-12-24T06:07:00.000+10:002015-12-24T06:07:02.728+10:00Is it healthy? Exercise<div dir="ltr" id="docs-internal-guid-5e9d86c8-d06e-fe77-7f01-94747aa4c831" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Georgia, Times New Roman, serif;"><span style="vertical-align: baseline;">Here's a witty quip from </span><a href="http://www.theguardian.com/lifeandstyle/2010/sep/19/exercise-dieting-public-health" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">The Guardian back in 2010</span></a><span style="vertical-align: baseline;">, “since the days of the Green Goddess, we've known that the healthiest way to lose weight is through exercise. It's science, isn't it?</span><span style="vertical-align: baseline;"><br class="kix-line-break" /></span><span style="vertical-align: baseline;"><img height="347" src="https://lh5.googleusercontent.com/Of-jk6yjI9kUf4yf4CZs0fvTAZMZka0V8sxaRdI6FDSDZgmc3MyIxCQ6mBFtBvkwPEbJW134G6Wq6lJuF3_QYj8fOiOdACiy5adZfFaqBkRtfSCvpQBWfmPYuEfahng2cDdqTPPv" style="border: none; transform: rotate(0rad);" width="640" /></span><span style="vertical-align: baseline;"><br class="kix-line-break" /></span><span style="vertical-align: baseline;">Well, science has some bad news for you. More and more research in both the UK and the US is emerging to show that exercise has a negligible impact on weight loss. That tri-weekly commitment to aerobics class? Almost worthless, as far as fitting into your bikini is concerned.”</span></span></div>
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<span style="vertical-align: baseline;"><span style="font-family: Georgia, Times New Roman, serif;">While it may be outrageous to those spending hundreds of dollars and close to as many hours a month on classes, early wake ups, equipment, workouts and memberships, but at the end of the day, this is excellent news. For those that don't love strenuous, boring, painful or expensive exercise, science is on your side - you don't need to put yourself through torture just to be healthy. </span></span></div>
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<span style="vertical-align: baseline;"><span style="font-family: Georgia, Times New Roman, serif;">The key to steady, long term health is food by a large margin. As the Guardian points out, there is an astounding amount of research pointing out to the relative insignificance and ineffectiveness exercise has compared to diet when seek health gains. Even further (and better), exercise that is typically more time consuming, boring and taxing on the modern routine is even less worthwhile and especially if the main goal is weight loss. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="vertical-align: baseline;">Interestingly enough, this is not commonly believed. The unfortunate truth is high strongly the food industry tries to downplay the important of healthy eating as it promotes sugar drinks, carbohydrate-rich cereals, and whatever other chemicals or preservatives behind modern industrial food production. It’s been highly publicised that </span><a href="http://www.foodpolitics.com/2011/12/lets-move-campaign-gives-up-on-healthy-diets-for-kids/" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">US First Lady Michelle Obama’s once admirable national healthy campaign</span></a><span style="vertical-align: baseline;"> was lobbied and negotiated down to emphasising physical activity and undercutting any message toward reducing sugar, processed foods and healthy eating all together. Out of curiosity, I posted a survey on Google+ asking people how important they believe exercise is in relation to food. While the science points to food being the definite key factor, the public believe otherwise. In other words, only about 20% have it right. Exercise is not as important as food when it comes to maintaining long-term health.</span></span></div>
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<span style="vertical-align: baseline;"><span style="font-family: Georgia, Times New Roman, serif;"><img alt="Screenshot 2015-12-22 at 8.50.50 AM.png" height="640" src="https://lh5.googleusercontent.com/_QrRvn_dRJ43-_olgQq18dSIrXnQ2hrkbFDWdJdxt__7l2n4IlKgdjFETc_Db5L4WDCTFEG6wUUgQ0UlBkAUMebEVWdXH-WdDyEqmSuRdfbfCh3rf-5_UAf5DwrH1CvdE9RSdbCm" style="border: none; transform: rotate(0rad);" width="456" /></span></span></div>
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<span style="font-weight: 700; vertical-align: baseline;"><span style="font-family: Georgia, Times New Roman, serif;">Nutrition (i.e., food) is way more important than exercise</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="vertical-align: baseline;">There are many surveys and studies out there that create a clear cross-section of the research around the “diet vs exercise” relationship. “Which is more important - food or exercise?” is a fairly common Google search and the results seem to be definite. Of course both are necessary for good health, but food is way more important. A general rule of thumb seems to be evident where </span><a href="http://www.huffingtonpost.com/2014/04/30/exercise-vs-diet-for-weight-loss_n_5207271.html?ir=Australia" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">food intake dictates at least 75% of body composition</span></a><span style="vertical-align: baseline;"> with everything else (not just exercise) making up the rest. When thought about more deeply, the ratio is even less in favour of exercise. Many push this more towards an </span><a href="http://natemiyaki.com/2011/03/24/the-8020-rule-of-fitness-nutrition/" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">80:20 rule</span></a><span style="vertical-align: baseline;">. Food is 80%, and the remainder is exercise, plus things like </span><a href="http://healthysleep.med.harvard.edu/healthy/science/how/external-factors" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">sleep</span></a><span style="vertical-align: baseline;">, </span><a href="http://www.healthline.com/health/stress/effects-on-body" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">stress,</span></a><span style="vertical-align: baseline;"> chemical and environmental exposures, </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="vertical-align: baseline;">This 80% is largely influenced by </span><a href="http://www.diabetes.co.uk/body/insulin.html" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">insulin, the master hormone</span></a><span style="vertical-align: baseline;"> which is the engine behind metabolic and hormone function by transporting nutrients such as cabs, proteins and fats through the bloodstream to cells and organs throughout the body. </span><a href="http://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">Insulin response is almost entirely controlled by food intake</span></a><span style="vertical-align: baseline;"> and especially carbohydrate intake when it comes to weight management. The logic behind this makes sense when examining the numerous studies evaluating </span><a href="http://jama.jamanetwork.com/article.aspx?articleid=1108370" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">the effects of various levels of exercise when nutrition levels are equal across controls</span></a><span style="vertical-align: baseline;">. If nutrition is the same, exercise doesn’t change much, but when exercise is the same, different food plans have immense effects. </span></span></div>
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<span style="font-weight: 700; vertical-align: baseline;"><span style="font-family: Georgia, Times New Roman, serif;">Casual everyday activity is most of what’s necessary</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="vertical-align: baseline;">Life is becoming increasingly sedentary these days. Few would argue against the growing difficulties in finding regular daily time for large chunks of traditional exercise like recreational sports, an hour to jog, or early morning or gym classes every other day. As a response, many take on the “weekend warrior” lifestyle of making up for 5 or 6 days of being seated in front of a computer with 1 or 2 hours of punishment via running or cycling. As much as people would like to think you can make up for a work-week of inactivity with a weekend of torture, </span><a href="http://www.livescience.com/8738-watch-weekend-warriors-exercise-habits-hurt.html" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">most research suggests not just that this is ineffective, but also more harmful than good</span></a><span style="vertical-align: baseline;">. </span></span></div>
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<span style="vertical-align: baseline;"><span style="font-family: Georgia, Times New Roman, serif;"><img height="402" src="https://lh3.googleusercontent.com/4Am7IXJYB2ipGvTfowfF5ojnnxWUbQhTe7qh8EAuly3GaOmEPUzWNGPgdzjfXglMIp3Z828SkMKZV45380i5xnNF_x9gvHbczEjdIM_-iRDjKCHdS1cGsN4OgOmkh2acrTnfrd3w" style="border: none; transform: rotate(0rad);" width="640" /></span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="vertical-align: baseline;">At first glance, walking may not seem to all too important as a form of exercise, but the body benefits most from activity - any activity, </span><a href="http://www.marksdailyapple.com/the-definitive-guide-to-walking/#axzz3uzZ4dNRU" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">if done comfortably as much as possible</span></a><span style="vertical-align: baseline;"> - much more than prolonged painful exertion interrupted by days of inactivity. </span><a href="http://nomeandnoyou.blogspot.com.au/2015/11/two-extra-special-reasons-to-walk-more.html" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">Walking intermittently totally up to an hour or two each day</span></a><span style="vertical-align: baseline;"> is far better than not, but running an hour 3 times a week. </span></span></div>
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<span style="font-weight: 700; vertical-align: baseline;"><span style="font-family: Georgia, Times New Roman, serif;">More strenuous workouts can be quick and sparse</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="vertical-align: baseline;">When it comes to exercise, frequent, slow and comfortable physical activity, such as walking is absolutely the most important ingredient. However the body also thrives when pushed to extremes. Strength training (</span><a href="http://www.marksdailyapple.com/the-book/references/lift-heavy-things-workout-suggestions/" style="text-decoration: none;"><span style="background-color: white; color: #1155cc; text-decoration: underline; vertical-align: baseline;">Law #4 Lift heavy things</span></a><span style="vertical-align: baseline;">) and high intensity workouts (</span><a href="http://www.marksdailyapple.com/the-book/references/sprint-workout-suggestions/" style="text-decoration: none;"><span style="background-color: white; color: #1155cc; text-decoration: underline; vertical-align: baseline;">Law #5 Sprint once in awhile</span></a><span style="vertical-align: baseline;">) have their place as well and should be done regularly, but not nearly to the frequency most expect. Hitting the weights 5 times a week, each for a different</span><a href="http://www.bodybuilding.com/fun/drobson176.htm" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;"> isolated muscle group</span></a><span style="vertical-align: baseline;"> has it’s benefits to body builders and sculptors, but for those who would rather spend time on other things, a 30 minute set of pushups, pullups, planks and squats (modified for personal ability), once or twice a week is all that’s needed to be healthy and look great. </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="vertical-align: baseline;">The effect of sprints or </span><a href="http://www.bodybuilding.com/fun/high-intensity-interval-training-the-ultimate-guide.html" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">high intensity interval training</span></a><span style="vertical-align: baseline;"> (HIIT) is also incredibly useful. These extreme instances of distress jolt all of the body’s metabolic processes into high gear. The key is not to prolong them. Hill sprints, cross-ft, spin class and any other type of extreme heart-pumping session should be capped at 15-30 minutes with plenty of rest throughout to keep the body from going into survival mode. Sprint sessions that are too long lose their benefits and tend to risk injury, induce hunger, and deplete energy stores for more than is optimal. Crafting a balance of these forms of physical activity that fits with personal circumstance is key, but the point still stands regarding which one is first.</span></span></div>
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<span style="vertical-align: baseline;"><span style="font-family: Georgia, Times New Roman, serif;"><img height="560" src="https://lh3.googleusercontent.com/3nGApzozdwv2OUNfynvuFvZlgwDGd1vk4Rv43o4vq1l67QTDbyqU-N-zAp68toS-xYDW9s4YL7GgvZ7ujJnVX1bHhosp9GxzTvSSl-oWiEk51W4jaytJBjXRsmOfPeRyfk-qPdiN" style="border: none; transform: rotate(0rad);" width="640" /></span></span></div>
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<span style="vertical-align: baseline;"><span style="font-family: Georgia, Times New Roman, serif;">For the majority of people that believe strenuous, painful, time consuming, boring and expensive exercise is a necessary evil in the pursuit of long term health, it’s not. For those that believe they have to eat tiny, unsatisfying meals that are pre-planned every 2 hours or risk headaches, starvation and irritability at the severe risk to your own and your co-workers’ well-being, is a necessary evil in the pursuit of long term health it's not. Despite conventional wisdom, while exercise is an important part of healthy living, it’s nowhere near as important as food and is actually insignificant and ineffective when it comes to managing weight. </span></span></div>
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<span style="vertical-align: baseline;"><span style="font-family: Georgia, Times New Roman, serif;">It may be anecdotal, but many fall into the trap of eating a certain way so that they can workout as hard as they believe they need to in order to be healthy. A sugary bowl of carbs in the morning on the way to a torturous gym session is usually followed by a protein shake and meticulously planned fuel packets to make sure the next workout goes well. If this sounds harder than it should be it’s because it is. Optimal health is not about being able to run the fastest or the furthest. Nor is the person who wakes up an hour before sunrise 5 days a week for a 30km bike ride the epitome of physically fit. If you’re a competitor, or you love it, or a bit of both - then by all means do what makes you happy. </span></span></div>
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-27696925738965340352015-12-17T06:32:00.001+10:002015-12-17T06:32:16.212+10:00Is it healthy? Saturated Fat<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Western governments, led by the USDA (United States Department of Agriculture) has recommended a diet rich in complex carbohydrates and low for decades, peaking with the release of the 1992 USDA Food Pyramid. “The Food Pyramid” which now is the colloquial staple of all assumed nutrition discussion replaced what existed before it - the “Basic Four Food Groups”. The transition from one blanket system to another was the most drastic and detrimental condemnations of dietary fat. As a result of the pyramid, food retailers, producers, families, schools and businesses of all sorts started minimising all types of dietary fat and placed breads, cereals, rice and pasta at the foundation of their eating habits. On top of this, fats, primarily saturated fats in meat and dairy were reviled. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;"><img height="399" src="https://lh4.googleusercontent.com/VLiP-zd-xRkF2328ml2yMlRuxA6YgFyBr0TlWQng-06uVcb0lh6Llm2PdqnyYdCAZLFjUjT3nOf3_Dis5RxKtBrSysforSmBztS4mpJP6UFbdyC2CL92h9q2CB4wHMnJAYeC829T" style="border: none; transform: rotate(0rad);" width="640" /></span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Over 20 years later, the attitude is rightfully turning. The typical belief is that new research is coming in with health scientists discovering the </span><a href="http://healthyeating.sfgate.com/happens-person-consumes-excess-amount-carbs-4591.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">hazards with excessive carbohydrate consumption</span></a><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, and </span><a href="http://www.drperlmutter.com/dietary-fat-brain/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">the dangers of a lack in fat intake</span></a><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Below are two covers from Time Magazine. The first, from 1961, was a feature on Dr. Ansel Keys, who, in the 50s published a University of Minnesota study and concluded that consuming saturated fat found in meat and dairy lead to high cholesterols and this was </span><a href="http://healthimpactnews.com/2014/time-magazine-we-were-wrong-about-saturated-fats/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">positively associated with higher incidence of cardiovascular disease (CVD)</span></a><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. </span></span></div>
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<tr><td style="text-align: center;"><img alt="Time Magazine Goes Back.jpg" height="418px;" src="https://lh4.googleusercontent.com/-3oxDuYey6m6ygc3Lp-sh1hj-xeUIjCTGpKXhPJf42NQmWmyIB1uGnlgKcaL4EkTxmqupJZPDOdoXz-OR9RJ5l2AJoQCN_VB-xeE1s-D5jZlc5XJvFIz0x6V-qOiOTXYSL4G8pSW" style="border: none; margin-left: auto; margin-right: auto; transform: rotate(0rad);" width="628px;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Time Magazine in 1962 and 2014</td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The cover on the right ran in 2014. In this issue, Time magazine themed much of the issue to overturning the decades-long anti-fat culture sparked in the 1960s by </span><a href="https://www.google.com.au/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0ahUKEwiQ3ZPn697JAhWjGKYKHTMJAHgQFggcMAA&url=http%3A%2F%2Ftime.com%2F2863227%2Fending-the-war-on-fat%2F&usg=AFQjCNE89hhrP5vDqbClfyWl5G-28Ly50Q&sig2=kwt3qzTUPbhljxkBz0zK7A" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">ending the war on fat</span></a><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Throughout this ground-breaking retraction, the realisation that the trend toward fat (and off of carbs) isn’t really based on new research at all. Science may be building in recent years due to the increased market perception toward the important of fat in a healthy diet, but the evidence of this is time-tested. In fact, the original Ansel Keys’ paper was actually immediately criticised by health scientists and entirely discredited decades ago. The problem was that the USDA backed it, education embraced it, and it became deeply integrated into normal culture and lifestyle. People had to stop eating butter. Even though it was a wrong decision, the decision was made and once that government-business machine runs it’s incredibly hard to stop. </span><a href="https://play.google.com/store/tv/show/The_Wire?id=xg6VT9Gc_sg&hl=en" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">If it’s a lie, then we fight on that lie.</span></a><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></span></div>
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/oHol7WW2A8g/0.jpg" src="https://www.youtube.com/embed/oHol7WW2A8g?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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<span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">So, saturated is good now? Yes. What this terrible (yet fascinating) blend of science, politics, economics and governance means is that the banishment of butter was less about the science and more about the other three. For neurology (brain health) as much as weight loss if not more so, the benefits of saturated fats in all its forms are immense and here are some of the strongest reasons why. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Saturated fats are an excellent source of energy</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It’s a bold statement in the face of widespread conventional wisdom and mass misinformation, but there is no convincing, long-term evidence in evolutionary biology or nutrition science adequately justifying a requirement for dietary carbohydrates in human health. </span><a href="https://www.primalblueprint.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Humans can live on minimal to no carbohydrate intake from prolonged periods and have done so throughout history</span></a><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and this is largely due to fats. As the body becomes attuned to no longer looking to carbohydrates or glucose as it's fuel source, it begins the optimal process of energy utilisation called ketosis. </span><a href="http://besynchro.com/blogs/blog/7790815-why-fats-and-not-carbs-are-the-bodys-preferred-fuel-source" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Fat is a more effective fuel source</span></a><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> as it's slow burning, and produced within the body itself. Further, there is the added bonus of spreading unwanted, and undesirable flab from the body - something that is made ironically more difficult by high-carbohydrate consumption. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">On a carbohydrate-rich diet, the body burns glucose as its main fuel source. While this is most conventionally known to be the main source of energy and thus justifying the advocacy of high-carb, diets with full servings of grains and sugary drinks every 2-3 hours to maintain stable energy levels, this is not at all optimal. Eating food this heavily processed, this often and this regularly was not possible before modern civilisation. If this were truly the path to optimal health and strength, humans would’ve died out long ago because of winter, drought, darkness or anything else related to not being able to have shelf-safe food on hand all the time.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Saturated fats strengthen the brain</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Special fats called ketones have been by far the most important fat for brain energy utilisation. This is why a ketogenic diet (high in beta-hydroxybutyrate or eta-HBA) has been a </span><a href="https://books.google.com.au/books?id=rlZJAgAAQBAJ&pg=PT6&dq=grain+brain&hl=en&sa=X&output=reader" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">treatment for epilepsy since the early 1920s</span></a><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and is on being </span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4074854/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">reevaluated as a very powerful therapeutic option in the treatment of Parkinson disease, Alzhemier’s disease, ALS, and even autism</span></a><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. It should also be noted that the </span><a href="http://articles.mercola.com/sites/articles/archive/2009/09/22/7-reasons-to-eat-more-saturated-fat.aspx" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">brain is made up of mostly saturated fats.</span></a><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Cutting back on animal fats, butter, and quality oils like olive and coconut deprive the brain of the raw materials it needs to function, repair and develop optimally. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Saturated fats satiate you</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">One of the most important, yet underrated aspects of healthy eating is the satiating feeling food gives you. This is the problem diets rich in carbohydrates cause as identified in the ever popular </span><a href="http://www.howmuchsugar.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Sweet Poison by David Gillespie</span></a><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Saturated fats as part of a meal slow down nutrient absorption and energy burning which translates to feeling full for longer. As part of the </span><a href="http://www.ruled.me/ketosis-ketones-and-how-it-works/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">ketogenic process</span></a><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, once the body becomes accustomed to not longer seeking out quick carbs for quick burning fuel, it looks to the body’s own fat stores for its energy which is more efficient, stable and long-lasting. This is why ancestrally, humans have burned </span><a href="http://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">fat as their primary source of energy throughout human evolution</span></a><span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, right up until the abrupt establishment of the grain-based agricultural society 10,000 years ago. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Saturated fats make healthy living easier</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">The most damaging part of conventional wisdom regarding health and nutrition is the widespread belief that exercise is the cornerstone to long-term health and vitality. It’s not. While living an active lifestyle is valuable, with or without deliberate exercises as a part of it, nutrition is absolutely the most important aspect of maintaining good health and saturated fat is a big part of this. </span></span></div>
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<tr><td style="text-align: center;"><img alt="DSC_6040.jpeg" height="424" src="https://lh4.googleusercontent.com/Vx_IhyK0FmMcOCuHi06KQA1zfOPUi7dng0a7tNwISYJecZXsp8OVzSdcZXJFfwP5UbbdS_sDgW-0cn4gS9OLxRHIbrpLDqTx7m--LbJgUtG-R4Jn_SGm_Z3si3DAyEBjSCcMp1rl" style="border: none; margin-left: auto; margin-right: auto; transform: rotate(0rad);" width="640" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coconut oil, ghee, olive oil, full fat milk and cream, avocado</td></tr>
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<span style="background-color: transparent; color: black; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Integrating the body’s preferred energy source, brain building properties, and foods that satisfy your taste buds and appetite combine to make life easier. Consuming quality full fat dairy products, olive oil, anything made with coconut and the fatty cuts of meat will transform your body into the “fat burning beast” it's evolved to be. Energy levels are constant and balanced, mental clarity and attitudes are balanced, lucid and alert, and food becomes something to enjoy, rather than a laborious means to an end. </span></span></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-89611297394032713132015-12-13T09:28:00.003+10:002015-12-13T09:28:51.511+10:00Historic Paris Agreement - 195 Nations set path to keep global temperature rise well below 2 degrees celsiusNews like this epitomise the idea behind my entire approach to live, and the name of this blog.<br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/TEZV1oIZdH7k_0L1ryXUIJ0k5vRVHwU_L2BD33_SyBUg-VTfwkZaSdeni2NIuDJ8onmQ=w1366-h768-rw-no" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://3.bp.blogspot.com/TEZV1oIZdH7k_0L1ryXUIJ0k5vRVHwU_L2BD33_SyBUg-VTfwkZaSdeni2NIuDJ8onmQ=w1366-h768-rw-no" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Source: Climate Council Australia on Google+ - https://plus.google.com/+ClimatecouncilOrgAu</td></tr>
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<b><i><span style="font-family: Georgia, Times New Roman, serif;">"It is the best outcome we could have hoped for, not just for the Least Developed Countries, but for all citizens of the world."</span><span style="background-color: transparent;"> </span></i></b></blockquote>
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<span style="font-family: Georgia, Times New Roman, serif;"></span><span style="font-family: Georgia, Times New Roman, serif;"><b>Key points</b></span><span style="font-family: Georgia, Times New Roman, serif;">The measures in the agreement included:</span><span style="background-color: transparent;"> </span></blockquote>
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<span style="font-family: Georgia, Times New Roman, serif;">- To peak greenhouse gas emissions as soon as possible and achieve a balance between sources and sinks of greenhouse gases in the second half of this century</span><span style="background-color: transparent;"> </span></blockquote>
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<span style="font-family: Georgia, Times New Roman, serif;">- To keep global temperature increase "well below" 2C (3.6F) and to pursue efforts to limit it to 1.5C</span><span style="background-color: transparent;"> </span></blockquote>
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<span style="font-family: Georgia, Times New Roman, serif;">- To review progress every five years</span><span style="background-color: transparent;"> </span></blockquote>
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<span style="font-family: Georgia, Times New Roman, serif;">- $100 billion a year in climate finance for developing countries by 2020, with a commitment to further finance in the future.</span></blockquote>
Source: BBC - http://www.bbc.com/news/science-environment-35084374<br />
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We must remember however that this agreement is just the first step. The success of this pursuit is of course dependent on all federal governments to design policy sophisticated and direct enough to regulate the change that is needed. The deal seems to have allowed flexibility for nations to do so which is important as not only is this agreement legally binding, but resistance from old energy supporters will undoubtedly identify complex problems.<br />
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For the full release from the <a href="http://newsroom.unfccc.int/unfccc-newsroom/finale-cop21/" target="_blank">UNFCCC (United Nations Framework Convention on Climate Change, click here.</a><br />
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<img height="85" 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" 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<img height="200" src="http://newsroom.unfccc.int/media/548425/we-made-history.jpg?width=500&height=250" width="400" />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-61116366402584595332015-12-10T06:55:00.000+10:002015-12-10T21:43:50.716+10:00Is it healthy? Coffee<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<a href="http://2.bp.blogspot.com/-bAsoKHki2gQ/VmllVMQGDBI/AAAAAAABsbc/QlX4VmFI32g/s1600/sketch-1449747691311%257E2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-bAsoKHki2gQ/VmllVMQGDBI/AAAAAAABsbc/QlX4VmFI32g/s400/sketch-1449747691311%257E2.jpg" width="340" /></a></div>
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<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">What constitutes as healthy, especially in terms of food can be a complex question to ask. It seems that for many foods, there are just as many people professing health benefits as there are proclaiming they'll lead to cancer, obesity, heart disease or dementia. In some cases it's also generational - </span><a href="http://authoritynutrition.com/6-reasons-why-eggs-are-the-healthiest-food-on-the-planet/" style="line-height: 1.38; text-decoration: none;"><span style="color: #1155cc; font-family: "arial"; font-size: 14.6667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">eggs are healthy</span></a><span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">, then they're not, now they are again, and the same goes for margarine, rice, milk and dozens of other staple foods. It is not too hard to get people into a heated </span><a href="https://www.diabetes.org.uk/About_us/News/Carbohydrates-and-diabetes-debate/" style="line-height: 1.38; text-decoration: none;"><span style="color: #1155cc; font-family: "arial"; font-size: 14.6667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">debate about carbohydrates.</span></a><span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> This is why so many people become frustrated and apathetic and end up leaning on two superficial sentiments that are wrong, right, superficial and insightful all at the same time. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Everything will kill you</b></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This line falls closer to the apathetic side of the scale. </span><a href="http://examine.com/faq/does-red-meat-cause-cancer/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Red meat will give you cancer</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, not enough meat will lead to iron deficiencies, </span><a href="http://www.faim.org/brainhealth/do-low-fat-diets-cause-alzheimers.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">not enough of certain fats will lead to dementia</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, grains will lead to diabetes, </span><a href="http://www.medicinenet.com/lactose_intolerance/article.htm" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">milk will cause indigestion and skin problems,</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> too much sun will cause skin cancer, and not enough sun will lead to other cancers and mood disorders. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Everything in Moderation</b></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This is the more optimistic view of things. Nothing is entirely healthy or entirely bad for you and therefore you can eat whatever you want as long as your portions are reasonable. It’s very much a common sense approach. Of course, pounding away a litre of ice cream every night or starting every morning off with a few doughnuts is unhealthy. Everyone knows that, but one of the most troublesome realities when it comes to health and nutrition is that many things, aren’t common sense. Green vegetables and almonds are good, and chocolate and colas are bad, but there are many things, where the situation is far more gray than people may realise. What does the research say about the foods with which the health profile isn’t entirely clear and common sense may not apply?</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img alt="2015 - 1.jpg" height="299" src="https://lh3.googleusercontent.com/rUv-BD4mWdwjXp06vWbOiguXQYmMnw36TdC8U6OWf-DS2bYFrWiSA1WPIEMiEFX3z-6AdANP4mSCrj8UX9UW1VfgrgNHvWlZOQRGxpmOxXg1V0UK0odJQqFj5dsYXH7aFsAPQ5cL" style="border: none; transform: rotate(0rad);" width="400" /></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Is coffee healthy?</b></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Coffee is one of the oldest drinks there is, dating back to </span><a href="https://en.wikipedia.org/wiki/History_of_coffee" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">at least the late 10th century</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Like various teas, coffee has been enjoyed historically for centuries stretching from </span><a href="http://www.turkishcoffeeworld.com/History-of-Coffee-s/60.htm" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Turkey</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> to </span><a href="https://www.coffeecompany.com.au/coffee-101/history-of-coffee" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Ethiopia</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Like most time-tested, ritualistic foods, coffee is said to have been a key meditative, social and stimulating ingredient and therefore highly sought after by empires from North Africa, Persia, Asia and the Middle East. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img height="200" src="https://lh4.googleusercontent.com/kR8r4vvuDzpuAn3VQ7TJ3HiSyqewK1swesX3M_sLMZWxvXJB1mfwavt0O3mIqcLRqPumGyYA8fSyNhUJ4Bh4k019146GY4tC91BTV7Bv8NONaUL7WJfiaWmaq3bnLv32hx_H8Hec" style="border: none; transform: rotate(0rad);" width="400" /></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">http://www.hashslush.com/the-right-dose-of-caffeine-for-your-inspiration/</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">On the one hand, coffee is celebrated for numerous health benefits such as anti-oxidants, containing little calories, and being linked with lower incidence of conditions such as </span><a href="http://www.hsph.harvard.edu/news/hsph-in-the-news/drink-up-health-benefits-of-coffee-are-numerous/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">type 2 diabetes and Parkinson’s</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. That being said, coffee is often maligned due to </span><a href="http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">caffeine content</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, as well as high sugar and processing that comes with flavoured drinks lattes, cappuccinos and iced coffees that are popular today. These concerns come on top of the</span><a href="http://www.caffeineinformer.com/harmful-effects-of-caffeine" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> issues of caffeine</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> such as connections to heart attacks, digestive problems and the nature of its addictive properties. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Of course though, it’s important to always remember that nutrition isn’t a scale of good and bad. It’s more of a quantum - foods are optimal in certain situations influenced by season, method of production and preparation and what else they’re consumed with - as well as the amount. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">While the concerns around coffee are legitimate, most are associated to flavoured coffees. The processed creams and flavoured syrups from unknown sources are what do the real damage and should be avoided. As for the coffee itself, if taken without sugar or sweeteners, and with local, organic, full-cream milk if not black, coffee lovers should be at peace. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img alt="DSC_6008.NEF.jpg" height="265" src="https://lh6.googleusercontent.com/ISdT5QtkIh9LRwgeWfdSSS2QiP6H170pjAAj1PYHW1HCvnva88paRjBdjI3LKtHVc7dkQlZpLkfI80bU2TY7rqxS9Kb-ZCdl6N1aDly9IPWT1-C92-sUBt693ufxoZkxmIUpdJmd" style="border: none; transform: rotate(0rad);" width="400" /></span></div>
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<a href="http://phys.org/news/2005-08-coffee-source-antioxidants.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Coffee is the number one source of antioxidants. </span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Research in emerging in 2001 from </span><a href="http://news.harvard.edu/gazette/story/2015/09/how-coffee-loves-us-back/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Harvard’s Nurses Health Study</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, has built toward the following highlights: </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Georgia; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A 2005 study exploring concerns that too much coffee was bad for blood pressure found no link between higher blood pressure and coffee and found some suggestion that it improved blood pressure.</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Georgia; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Regular coffee drinking was linked in a </span><a href="http://news.harvard.edu/gazette/story/2011/05/coffee-tied-to-lower-prostate-cancer-risk/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">2011 Harvard study</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> to lower risk of a deadly form of prostate cancer.</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Georgia; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Also in 2011, a study showed that drinking four or more cups a day lowered the rate of depression among women.</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Georgia; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A </span><a href="http://news.harvard.edu/gazette/story/newsplus/hsph-studies-connect-coffee-to-protection-against-heart-failure-skin-cancer/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">2012 study</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> tied three cups a day to a 20 percent lower risk of basal cell carcinoma.</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Georgia; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A </span><a href="http://news.harvard.edu/gazette/story/2013/07/drinking-coffee-may-reduce-risk-of-suicide-by-50/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">2013 Harvard study</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> linked coffee consumption to a reduced risk of suicide.</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Georgia; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Also in 2013, a Harvard analysis of 36 studies covering more than a million people found that even heavy coffee consumption did not increase the risk of cardiovascular disease and that three to five cups of coffee daily provided the most protection against cardiovascular disease.</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Georgia; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Also in 2014, Harvard Chan School researchers found that increasing coffee consumption by more than a cup a day over a four-year period reduced type 2 diabetes risk by 11 percent.</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Georgia; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The same study showed that those who decreased their coffee consumption by more than a cup a day increased their type 2 diabetes risk by 17 percent.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The overarching theme with almost all food and drink should be the premise that nutrition is a complex quantum of beneficial and hazardous influence. Some foods are absolutely healthy, others are the opposite, but most are not only somewhere in between, but in various areas of this scale depending on the production methods, combinations, and the metabolism and genetic properties of the individual consumer. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">So is coffee healthy? Mostly, yes. </span><a href="http://www.abc.net.au/health/library/stories/2006/04/27/1829125.htm" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">The fears of caffeine are over exaggerated,</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and the antioxidant, metabolism, and brain stimulating contents justify this. Just stay away from heavily sweetened flavoured varieties, and if you’re using milk, make sure it’s local and full-cream. </span></div>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-34864790328472989982015-12-04T07:12:00.001+10:002015-12-04T07:15:34.645+10:00The value in research<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">For the last few days I've been having a pretty interesting conversation about the benefits of grass fed vs conventionally produced meat on Google+. Where it started off as a bit of a typical confusion fueled internet fight, it evolved into some pretty on-point commentary on the value of academic research. Here is the conversation in full, anonymous of course:</span><br />
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<span style="background-color: white; line-height: 20px; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Person A: i want to see the evidence that organic or grass is actually better. Every paper out there says otherwise. You are paying double the price for the product that is marginally better. Common sense applies</span></span><br />
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<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><span style="line-height: 20px; white-space: pre-wrap;">Person B: </span><span style="line-height: 20px; white-space: pre-wrap;">Really? I have read plenty that suggests grass fed and local is best.</span></span><br />
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<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;">Person A: <span style="line-height: 20px; white-space: pre-wrap;">where. Please provide a link to to research paper or nutritional analysis </span></span><br />
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<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><span style="line-height: 20px; white-space: pre-wrap;">Person B: </span><a class="ot-anchor aaTEdf" dir="ltr" href="http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=777732" jslog="10929; track:click" rel="nofollow" style="-webkit-tap-highlight-color: transparent; line-height: 20px; text-decoration: none; white-space: pre-wrap;" target="_blank">http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=777732</a><span style="line-height: 20px; white-space: pre-wrap;"></span></span><br />
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<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><span style="line-height: 20px; white-space: pre-wrap;">Person A: </span><span style="line-height: 20px; white-space: pre-wrap;">sorry this evidence is stronger</span></span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><a class="ot-anchor aaTEdf" dir="ltr" href="http://ajcn.nutrition.org/content/90/3/680.full" jslog="10929; track:click" rel="nofollow" style="-webkit-tap-highlight-color: transparent; line-height: 20px; text-decoration: none; white-space: pre-wrap;" target="_blank">http://ajcn.nutrition.org/content/90/3/680.full</a><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><a class="ot-anchor aaTEdf" dir="ltr" href="http://ajcn.nutrition.org/content/92/1/203.full" jslog="10929; track:click" rel="nofollow" style="-webkit-tap-highlight-color: transparent; line-height: 20px; text-decoration: none; white-space: pre-wrap;" target="_blank">http://ajcn.nutrition.org/content/92/1/203.full</a><span style="line-height: 20px; white-space: pre-wrap;"></span></span><span style="background-color: white; line-height: 20px; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span>
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><span style="line-height: 18.2px;">Person B: </span><span style="line-height: 20px; white-space: pre-wrap;">If you believe some studies more than others, that's fine. That's your prerogative. Thankfully, it's not my job to convince you of anything. I just wanted to show you that there is research, because you said you hadn't seen any. You disagreeing with the research isn't the same as there not being any research. </span></span><br />
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<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><span style="line-height: 20px; white-space: pre-wrap;">Person A: </span><span style="line-height: 20px; white-space: pre-wrap;">OMG dude that meta analysis. it combines all the studies out there. You clearly have no idea about hierarchy of evidence</span></span><br />
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<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><span style="line-height: 20px; white-space: pre-wrap;">Person B: </span><span style="line-height: 20px; white-space: pre-wrap;">You make judgements really quickly. </span></span><br />
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<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><span style="line-height: 20px; white-space: pre-wrap;">Person A: </span><span style="line-height: 20px; white-space: pre-wrap;">why shouldnt I. If i give you a meta analysis and you dispute that based on your study why shouldnt i judge you. Its you who believes in "suitable" evidence not me</span></span><br />
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<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><span style="line-height: 20px; white-space: pre-wrap;">Person B: </span><span style="line-height: 20px; white-space: pre-wrap;"> haven't even told you my opinion. I haven't said anything here about whether I think organic or grass fed meat is healthier. </span></span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">You said you haven't seen any research that says it is. I said there is plenty of research. You asked me to give you a link. I did. </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">That's really all there is to this.</span></span><span style="background-color: white; line-height: 20px; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span>
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><span style="line-height: 20px; white-space: pre-wrap;">Person A: </span><span style="line-height: 20px; white-space: pre-wrap;">read through this correctly:</span></span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">Me: </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">i want to see the evidence that organic or grass is actually better.</span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">You: Really? I have read plenty that suggests grass fed and local is best.</span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">Me: where. Please provide a link to to research paper or nutritional analysis </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">You: give a single research paper based on pregnant animals and from a country where environmental factors are different.</span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">Me: provide 2 spearate links to meta analysis (combined 200+ papers) showing clear evidence that there is no difference or that organic is better.</span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">You: If you believe some studies more than others, that's fine. That's your prerogative.</span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">Who is making judgements here? I believe in strongest evidence available you believe in "selective" and convenient evidence. Simple as that</span></span><br />
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<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><span style="line-height: 20px; white-space: pre-wrap;">Person B: </span><span style="line-height: 20px; white-space: pre-wrap;">The way I see it., you've made more of a judgement than I have. All I did was post one research article, and I only did that because you asked someone to. Had I known that doing so was going to lead to someone implying I don't understand scientific research, or know how to read, I probably wouldnt have bothered. </span><span style="line-height: 20px; white-space: pre-wrap;"><br /></span></span><br />
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<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><span style="line-height: 20px; white-space: pre-wrap;">Person A: </span><span style="line-height: 20px; white-space: pre-wrap;">your response was biased. Based on one article that suited you. </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">I've given you a top of the range evidence showing no difference between organic and normal. Which is what I've indicated at the very beginning. </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">In medicine/science you cannot use whatever suits you. It has to be in best available evidence which your example wasn't. </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">This is how most of the articles in this community are posted based on preference and not evidence </span><span style="line-height: 20px; white-space: pre-wrap;"><br /></span></span><span style="background-color: white; line-height: 20px; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span>
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><span style="line-height: 20px; white-space: pre-wrap;">Person B: </span><span style="line-height: 20px; white-space: pre-wrap;">I'm sorry man. I really don't want to have a debate about anything. That was never my intention.</span></span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">I misinterpreted your original post as a question. I genuinely thought you meant that you hadn't seen any research that suggested grass fed or organic meat was better. This is why I responded with an article, which admittedly was the first one that came up when I googled "benefits of grass fed beef". </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">I didn't and don't even care enough at the moment to use some of the research I'm familiar with. I just wanted to show you there was some research because I thought you were saying there wasn't any. </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">Had I known that you actually meant "can someone convince me that my stance is wrong? I come prepared with a lot of legitimate research ready for a debate," I honestly, wouldn't have responded. </span></span><span style="background-color: white; line-height: 20px; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span>
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><span style="line-height: 20px; white-space: pre-wrap;">Person A: </span><span style="line-height: 20px; white-space: pre-wrap;">Google plus was created so that people can have debate. </span></span><br />
<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><span style="line-height: 20px; white-space: pre-wrap;">I suppose be both are at fault here. Each of use have different definition of evidence. I knew there is top of the line evidence that supports my claim and anything else would have less "kick". </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">So unless there is meta analysis /systematic review that shows that organic food is better there is nothing that will be able to convince me or change the way I practice dietetics and give advice to people. </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">Please feel free to continue this discussion, it doesn't matter who is wrong. At the end ee both will learn something :) </span></span></div>
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<span style="background-color: white; font-family: "georgia" , "times new roman" , serif;"><span style="line-height: 20px; white-space: pre-wrap;">Person B: </span><span style="line-height: 20px; white-space: pre-wrap;">Sure we can talk. FIrst I may as well say explicitly now that I think there are defintie benefits in grass fed animal products. This extends to local and wild caught. </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">Organic, I am not necessarily sure about but only because the other indicators I think out weigh it. Overall, I tend to believe (and the research seems to support), that finding a butcher you trust, with meat products that come from close by, where animals are free to roam and fed healthy diets themselves, trumps something that is organically produced that may have spent 3 weeks frozen on a truck, boat or plane. </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">Another thing is the value in research. Meta analyses are great, but they still have only their place in academia. They serve a great purpose in summarizing and contextualizing existing research, but they don't add anything new to the discussion. </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">Especially given the innoation and cutting edge findigns that science pursues, you also need to track newer studies that use new ways of testing and new experiments. </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">Meta analysis also doesn't involve any specific new tests. The two you posted specially, were actually really vague. They literally just summarised a bunch of existing papers. They were essentially a survey of existing research. </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">And in doing so, their criteria was "health outcomes" which is a bit vague. They reference this themselves. Rather than looking at more specific health effects, they looked at overall trends such as number of people with dimentia or heat disease. </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">For example, research that specifically looks at how grass fed vs conventional beef impacted a cognitive functioning, is far more focused of a test - and is actually too specific for meta analyses. </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">I'm not saying that those studies aren't valid, but they're not everything. And shouldn't be taken as the "most" valid. They have their place and that's it. </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><a class="ot-anchor aaTEdf" dir="ltr" href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/" jslog="10929; track:click" rel="nofollow" style="-webkit-tap-highlight-color: transparent; line-height: 20px; text-decoration: none; white-space: pre-wrap;" target="_blank">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/</a><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">Here's something that you may find interesting. It's part literature review, and part dedicated experiment. They looked at how grass fed vs conventional meat affected the lipid profile (good vs bad fats). </span><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><br style="-webkit-tap-highlight-color: transparent; line-height: 20px; white-space: pre-wrap;" /><span style="line-height: 20px; white-space: pre-wrap;">Too narrow in focus to be counted in a meta analysis, but very significant in research as it provides very convincing evidence that grass fed meat proved healthier ratios of omega 3s and omega 6s than conventional meat products. </span><span style="line-height: 20px; white-space: pre-wrap;"><br /></span></span><span style="background-color: white; line-height: 20px; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span>
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: white; line-height: 20px; white-space: pre-wrap;"><b><i>The internet is bizarre. </i></b></span></span><br />
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-38218674643510945002015-11-26T06:38:00.003+10:002015-11-26T06:43:23.442+10:00Why you should walk more<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Everyone knows that walking is good for you. The more you can walk, the better. Step counting <a href="http://www.gizmodo.com.au/2015/11/your-doctor-does-not-give-a-crap-about-your-fitness-tracker-data/" target="_blank">wearables</a> like smart watches and </span><a href="http://civicscience.com/ourinsights/insightreports/insight-report-popularity-and-potential-of-wearable-fitness-trackers/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">health trackers seem to be everywhere</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, and there are tonnes of signs in public parks and ads on tv telling us to walk as much as we can as often as possible. There are dozens of widely agreed upon and accepted benefits to walking more. Here is a quick rundown of some of these benefits provided by the </span><a href="https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Victoria State Government, “Better Health” </span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">website:</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">reduced risk of heart disease and stroke</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">improves management of high blood pressure, joint and muscular pain or stiffness and diabetes</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">strengthens bones</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">improves balance and physical dexterity</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">increases muscle strength and endurance</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">enhances fat burning</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">So yes, of course </span><a href="https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">walking is good for you</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. There aren’t too many that would refute this claim. That being said, there does seem to be a problem with how walking is viewed culturally. </span><a href="http://breakingmuscle.com/health-medicine/walking-the-most-underrated-movement-of-the-21st-century" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Walking is underrated</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. The value of walking is not as as strongly perceived as it should be. Whether people are trying to lose weight, prevent disease or illness, or reduce pain, or be more active in any way, walking doesn’t normally doesn’t get the same type of respect as the more traditional forms of exercise - weight training, ball sports, running, swimming, and the like. People will often commit to a 3x a week gym plan rather than think about how much, or little, they walk throughout the day. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; margin-left: 1em; margin-right: 1em; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img height="250" src="https://lh5.googleusercontent.com/eff4m6Q48ih7UGmTahFVs-3FfMYxyTmuXEMFnt7XnKRpMfc_QYtSYRDVtuN8aiHtFO06C3VM04Z8K_xnb0LbOHMEydhAFo82jlD9HakPsNU4Wiw0TUT6cV2Mmc7RoNeR4o_aOQxE" style="border: none; transform: rotate(0rad);" width="400" /></span></div>
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<a href="http://www.marksdailyapple.com/forum/thread32283.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Primal Blueprint Law #3 is “Move frequently as a slow pace.”</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> This means that when it comes to long-term health, </span><a href="http://walking.about.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">walking</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> is the most important physical activity, and surpassed overall only by nutrition. Light activities like walking come before strength training (</span><a href="http://www.marksdailyapple.com/the-book/references/lift-heavy-things-workout-suggestions/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Law #4 Lift heavy things</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">) and high intensity workouts (</span><a href="http://www.marksdailyapple.com/the-book/references/sprint-workout-suggestions/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Law #5 Sprint once in awhile</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">). Crafting a balance of these forms of physical activity that fits with personal circumstance is key, but the point still stands regarding which one is first. Not only are is the research regarding the points listed above near unanimous in agreeance, but there is a growing body of contemporary science supporting that light activity as often as possible is more beneficial for overall fitness than the much more strenuous, traditional workouts that people commit to at daily or weekly intervals. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">These are the two main reasons walking is so important. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">One - Walking provides a platform for calmness and contemplation amidst constant distraction</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">For many, life has become so busy, and so dominated by technology and digital communication that there are few avenues for simple reflection. </span><a href="http://everybodywalk.org/13-mental-health-benefits-of-exercise/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Walking is perfect for this</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. While deliberate forms of mediation may not be comfortable for many, there are few things more accessible and widely enjoyed than a good walk. Whether it's a fast paced exercise, light time to catch up with a friend, quality time with the dog, or solo time to be at peace with one's thoughts, walking is amongst the purest forms of being at peace. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Walking is also the most flexible in most cases. It not only requires little time, money and effort, but how it’s done is near endless in possibilities. Walking can be at a hastened pace with a heart-rate monitor, slow, leisurely and meditative, incorporated with shopping or errands, a social catch-up with a good friend, or quality time with the family - including dogs! Because walking can be done under almost any personal, environmental or social conditions, it can always be approached as an enjoyable, relaxing and/or invigorating - whichever type of boost you may need. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">German philosopher </span><a href="https://en.wikipedia.org/wiki/Twilight_of_the_Idols" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Friedrich Nietzsche in </span><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Twilight of the Idols</span><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> </span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">wrote that “all truly great thoughts are conceived while walking. The ability to stare off into the distance, observe the world go by and the scenery change has been found to stabilise blood pressure, ease muscular tension and ease stressful thinking. It is these physical and psychological conditions that allow for lucid thoughts and clear vision. Walking provides the perfect balance of aimless distraction, and focused attention to critically reflect on one’s life in the hopes of honest, sophisticated learning.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Two - Walking is the easiest way to be physically active in an increasingly sedentary society</span></div>
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<a href="http://www.paleoflip.com/move-frequently-at-a-slow-pace/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Our hunter-gatherer ancestors spent much of their time involved in light activities</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> such as walking, fishing, hiking, foraging, gathering food, wandering and many other varieties of low-level intensity. Even for those who are skeptical of the “paleo” philosophy of ancestral health, it’s difficult to argue that as humans have become more industrialised, life has become on the whole, sedentary. Imagine how much more physically active one would have to be in order to wash clothes and dishes, mow lawns, and entertain without technology. People spend more time seated in the comfort of their own home than ever before. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As easy, convenient and quick as it is to drive everywhere, ride the elevator, play video games and stream every TV show or movie ever made is, it becomes harder to incorporate regular physical activity into our everyday lives. There isn’t much of a need to get out and do things as much as there once was, and while there are loads of benefits, there are as usual just as many points of concerns that come from long-term sedentary living. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Barring injury, </span><a href="http://everybodywalk.org/13-mental-health-benefits-of-exercise/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">walking is the simplest method of maintaining regular, low-level activity within a busy life, technology-driven life</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. It requires no money, imposes minimal pain and discomfort on the body, and can occur at any point regardless of time, and still be one of the most beneficial aspects of a healthy life. Unlike strenuous cardio or deliberate weight training sessions, a warm-up, special clothing and equipment, money, time, or any of the other legitimate aspects which tax on people’s professional and personal routines don’t exist. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Again, it’s so easy, and this makes it more important, not less. </span></div>
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<a href="http://thefitink.com/2015/10-simple-ways-to-walk-more-often/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">It’s easy to walk more</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and this shouldn’t degrade its value, but enhance it. For those with the strictest of time tables, meetings can be taken, phone calls made and emails responded to on your feet without much disruption. Research even suggests that the brain is more creative and less distracted while undergoing slight levels of physical activity. This is why so many great ideas occur outside of work and away from the desk. In a survey put up on </span><a href="https://plus.google.com/collection/U9oAQ" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Google+</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, the vast majority of respondents identified walking as the most important aspects of their exercise regimen. Where walking often takes a back seat to more intense forms of exercise, it really should be embraced as the foundation of physical activity. Opting to take the stairs at work rather than the elevator, parking a bit further away, or taking using one bus stop before or after the closest one can make immense steps in improve health - pardon the pun.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; margin-left: 1em; margin-right: 1em; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img height="578px;" src="https://lh5.googleusercontent.com/d5m8OvbBNHKmoDTmh92fxHlqqjO3vAaZwjulBKjPrVL6ddEOVvatIs3X2kJZLoORSJhuu-lzgrf1cC0OodECT1B0cuRKv43oHxpnXDew6mCDJllojqP55MBHXQ2yO-EUiuw9hwp1" style="border: none; transform: rotate(0rad);" width="482px;" /></span></div>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-36438859210094139312015-11-20T05:36:00.002+10:002015-11-21T07:47:38.859+10:00Why a balanced diet is wrong<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“Everything in moderation” is a term that gets thrown around too frequently. It’s not exactly bad advice. The idea that you shouldn’t gorge on any one particular food, nor will a teaspoon of any other food bring about instant death. That being said, it does create an over simplified idea of how to handle nutrition and, worse than that, often comes built with the many erroneous byproducts of the conventional wisdom that has created the obesity, diabetes, cancer, dementia and </span><a href="http://www.usatoday.com/story/news/nation/2013/02/06/alzheimers-dementia-epidemic-numbers-to-triple/1881151/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Alzheimer's epidemics</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> currently under way. Below are a couple of infographics that I’ve come across lately, promoting false information. I thought it may be interesting to pretend I’m a teacher and make the necessary corrections and provide some feedback. </span><br />
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Here is a very traditional diagram of a “balanced diet” that has been floating throughout the internet lately, and have seen many times over the years - I’ve taken the liberty of adding feedback I feel is important - correcting the errors of conventional wisdom and the decades old and flat-out wrong </span><a href="http://www.cnpp.usda.gov/FGP" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">USDA food pyramid</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The reality is that some foods are healthy, some are not and the rest are somewhere in between these two. Further, the sources, production methods an</span><span style="background-color: transparent; color: red; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">d even c</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">ombinations of foods matter as well. Sugars in local fruits aren’t the same sugars in baked goods. </span><a href="http://nutritionstudies.org/are-smoothies-good-or-bad/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Nutrients in spinach that is eaten as part of a salad don’t equal the same ingredients blended as a drink.</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> You get the idea. Health, especially in regards to nutrition is a complex quantum of factors that react differently in different situations for different people. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Next we h</span><span style="background-color: transparent; color: red; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">ave </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">a much more engaging diagram, not only guiding viewers through a balanced diet but also providing insights on somewhat well-known nutrition trending diets such as gluten-free, juicing, and paleo. The delivery is excellent and</span><span style="background-color: transparent; color: red; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, as it’s pointed out t</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">here are several strong points of truth - but again there’s an overall theme of “everything in moderation” as if the tried and true “eat plenty of complex carbohydrates and cut out as much fat as possible” is throughout the graphic.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img height="858px;" src="https://lh5.googleusercontent.com/odRWveqhwCLSUPY3k_Qy7ei6tBsqw6xy6LAPo_e_ka2VpOvqPfrmF_tBz1xw7QzWSKFat0PbkcEKaXC_u85g1rWZRDJFBaZn6PA9sYkVtg_qN0tITG7JeuXf_-5NSvr-4Wupbdhu" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="507px;" /></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The confusion comes in prioritizing healthy food. What does a healthy meal look like? What should there be most of? How often of each type of food should there be? These are the simplest questions to answer and unfortunately, involve the most confusion amongst people. Here is the fairly loose set of proportions we try to live by in our house. I say “loose” in that it’s very much flexible. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img height="417" src="https://lh4.googleusercontent.com/gO6mjJNMXtcBCH8HPTADMrdBLyTxUOIlav_c0z6pDdyVvJ7az-yAHqkgCNGgTkhWdGxEbP_2rVamq-rMPDMyISB0VXwUw1McFeJQCa3lOyySwyyFwPllTQ0Ll2472lOzZEfUMd2n" style="border: none; transform: rotate(0rad);" width="640" /></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>The largest portion - vegetables</b></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (note: held separate from fruits) - is a large part of every actual meal. In other words, whenever a dish is involved and eating is the main action being taken, there are plenty of colourful vegetables such as carrots, broccoli, asparagus, capsicum, lettuce, spinach, etc. Visually, there are more of these than anything else for every sit down meal. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img alt="DSC_6019.NEF" height="424" src="https://lh6.googleusercontent.com/jaPbupzSNSuOHm0-dlnRxFgzOH7axy05l40jnRZzmCZIk3v6oaiy21A0sJ2UpVRWbTS1woUhIeFhNoJ_EKofSkANHCkhPHz4SZzZEzirmGfSu1reYpx7CQVCy_LYjo4mKHAmez7O" style="border: none; transform: rotate(0rad);" width="640" /></span></div>
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<b><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Second place - </span><a href="http://www.marksdailyapple.com/fats/#axzz3rWm5Zn6m" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">good fats and oils</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">,</span></b><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and meat, fish, fowl and eggs - occupies most real meals as well. We cook with ghee, butter or coconut oil as close to 100% of the time as we can and whenever sauce or dressing is concerned, olive, almond, or macadamia oil are used. As far as animal flesh goes, local, grass-fed and organic takes priority and processed, frozen and imported meats are avoided whenever possible. It’s also important to note that unlike vegetables, meats aren’t always there. Every so often, perhaps once or twice a week, we prepare a meal that is entirely vegetarian. Again it’s not a rule as much as it is something we like to do and want to get better at from a “how good in the kitchen we are” standpoint. We’ve grown to appreciate the skill in preparing delicious animal-free meals and a certain distaste for the the cultural view that “it’s not a meal if there’s no meat” many people have. The important point is just that meat, in any form while incredibly important for a nutritious lifestyle, must take a backseat to vegetables both in health, and psychological perception. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img height="424" src="https://lh6.googleusercontent.com/7Bep0GG_n5T7nh3V-A_NnrURJB5PdNtsvQbVb3-3FTPEr_m5-EYscfGQaIYm953rf3ZUdFqgsJZWn8DrXMRf2zBHrMBJVC-JDr91qdOJuiy1032Cuc_X2spAavKR__r1q6WudYwM" style="border: none; transform: rotate(0rad);" width="640" /></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Nuts and seeds</b></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, next on the list of the priorities, obviously aren’t major portions of any particular meal. Perhaps this is a good time to point out that the above pie-chart, even though is in the shape of a plate, does not represent one visually. It is not a matter of 15% of your plate should be almonds, but rather, that nuts and seeds, in various forms and portions should be a regular part of your diet. For us, these comes through handfuls in zip lock bags and small containers for snacks while watching TV or on the desk at work - instead of muffins, cookies, cereals, chocolate and other typical sugary or highly processed high carb high sugar snackfoods. We also find opportunities to mix them in as many meals as we can. Chia seeds, pine nuts, almonds, macadamia nuts, walnuts and Brazil nuts add a nice crunch to salads and stir-fries we’ve come to love. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>The last two - dairy and fruits</b></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - are treated more as indulgences and personal needs rather than health staples. I enjoy a black coffee from time to time, but full cream frothy milk in my morning and afternoon coffee is probably one of my favourite things in the world. Milk also makes eggs better, and cheese makes everything better. While we have dairy frequently, it's in small amounts such as these rather than built into the majority of what we eat.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fruit is handled the same way. We love local, fresh and seasonal fruit whether it’s blueberries, bananas or apples. The key is to be mindful of how high in sugar fruit can be. Of course they come with plenty of nutritional value, but the high level of carbs can throw off energy levels and create a dependency on sugar which gets in the way of the body’s best and most preferred source for energy - fat. Unlike vegetables, fruit is a treat - something to enjoy when the season is right and when something sweet is desired.</span></div>
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<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"><img height="512px;" src="https://lh3.googleusercontent.com/oa01yhToi7uf2EPHOGaen6arxcJH3U_nbn-uZhD2hXkhrEdzi59n3sn8WGZjoOKZ8xIYEIjkQkF0HN2X-x7M5e7H4W_v0IUNwlu8TxUoIA_QDjRutbZmPr_DZEsQXPXqCYMwvfH2" style="border: none; transform: rotate(0rad);" width="614px;" /></span><br />
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<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"><b style="font-size: 14.6667px; line-height: 1.38;">Healthy food priorities. </b><span style="font-size: 14.6667px; line-height: 1.38;">The pie chart above is more used as a visual aid rather than based on any measurements. Truth be told, it’s not even clear what these portions are based on. They’re not based on calories or even volume. It's mostly a holistic approach to importance and frequency. How often we incorporate each food into our daily and weekly eating. </span></span></div>
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<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">At the end</span><span style="background-color: transparent; color: red; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">of the day this doesn’t at all mean that there are no rules worth pursuing and paths worth taking. “Everything in moderation” is a superficial way of saying that you can eat whatever you want and as long as you don’t go overboard with any of it you’ll be fine. Of course this isn’t wholly true. There are some things you should eat more of, and some things you shouldn’t. This is similar to other common phrases that point out that “you gotta die sometime”. </span><span style="font-family: "arial"; font-size: 14.6667px; line-height: 1.38; white-space: pre-wrap;">As profound as a thought this may be, this also doesn’t mean that because we’re all mortal, and that navigating through all the noise in pursuit of a healthy lifestyle is a complicated mix of misinformation, conflicting research, corporate interests and subjective opinion, that there’s no point in trying to seek out modifications to one’s lifestyle for the goal of a healthier, longer more comfortable, and less painful life. </span></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-83439585375845439922015-11-13T06:29:00.000+10:002015-11-13T06:29:01.313+10:00Health benefits of red meat<div dir="ltr" id="docs-internal-guid-5e9d86c8-fd5f-c384-bc19-a30d45d1557e" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Georgia, Times New Roman, serif;"><span style="vertical-align: baseline;">A little while ago, the </span><a href="http://www.who.int/" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">World Health Organization </span></a><span style="vertical-align: baseline;">made occupied many major news feeds when it published a study linking processed meat and </span><a href="http://www.who.int/features/qa/cancer-red-meat/en/" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">red meat to cancer risk</span></a><span style="vertical-align: baseline;">. While the research behind this, and the findings published are entirely valid, much of the mainstream media ran with it is without truly understanding the piece. </span><a href="http://nomeandnoyou.blogspot.com.au/2015/10/what-to-learn-from-who-study-on.html" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">The key takeaways of the study were written about previously</span></a><span style="vertical-align: baseline;">, but in short, the WHO is not recommending cutting red eat from a healthy diet, but instead acknowledging slight, yet distinct contributions to specific variations of cancer when red meat is heavily processed and cooked under harsh conditions. As always, it’s important to understand that health and well-being should not be taking as an absolute plus/minus formula, but a very complex quantum of correlated factors of contributions. In simpler terms, health, including cancer prevention is a fine and delicate balance and there are very few instances where doing as much as possible, or as little as possible, will absolutely lead to greater long-term well-being. </span></span></div>
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<span style="vertical-align: baseline;"><span style="font-family: Georgia, Times New Roman, serif;"><img height="400" src="https://lh3.googleusercontent.com/Xy5Ql70_4M5mqcbebYMDg34dgm2dLc8cLxrAm5J60phtpyKE2LW9l56-DtjKR5mmYWtmxzSXyQkSvaOiGvYnCeEVpcyRfWuVaqstoHZcJGrzcqpE9ZEj62ZgdnGCFqwc5VJbMYCV" style="border: none; transform: rotate(0rad);" width="400" /></span></span></div>
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<span style="vertical-align: baseline;"><span style="font-family: Georgia, Times New Roman, serif;">In regards to red meat consumption, this means it's important to understand the benefits as well as the dangers and decide for yourself. Below are the most significant, evidence-based health benefits that come with eating red meat. </span></span></div>
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<span style="font-weight: 700; vertical-align: baseline;"><span style="font-family: Georgia, Times New Roman, serif;">One - red meat is a strong provider of protein and healthy fats</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="vertical-align: baseline;">Protein doesn’t need much explanation in terms of benefits. </span><a href="https://www.google.com.au/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&cad=rja&uact=8&ved=0CB8QFjABahUKEwitm5LDwP3IAhUJk5QKHS4ECQ8&url=http%3A%2F%2Fwww.webmd.com%2Fmen%2Ffeatures%2Fbenefits-protein&usg=AFQjCNG8L6tk1519hp3k-2YqVv69dndzfw&sig2=bgpxtH-uP0lV6XDbKiFQ8w" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">Hair, nails, muscles, bones, and other essential components of the human body require protein to grow, strengthen and repair.</span></a><span style="vertical-align: baseline;"> Proteins are made up of building blocks called amino acids and it is without any doubt that </span><a href="http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">animals are the richest sources of protein and contain all of the amino acids we need</span></a><span style="vertical-align: baseline;">. Non animal sources such as fruits, vegetables, nuts, grains and seeds lack the same variety and wealth of these amino acids.</span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="vertical-align: baseline;">Animal fat however has had bad reputation for a few decades, but the research is coming through and people are beginning to understand that despite popular believe, </span><a href="http://chriskresser.com/red-meat-it-does-a-body-good/" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">red meat’s fatty profile is actually its strongest attribute</span></a><span style="vertical-align: baseline;">. Animal fat, which is largely </span><a href="http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">saturated fat is an excellent source of caloric energy</span></a><span style="vertical-align: baseline;">, contribute to critical metabolic function and protects against oxidative damage. Unlike most cooking oils (seed and vegetable), animal fats found in the likes of </span><a href="http://www.marksdailyapple.com/oil-fat-overheat-smoking-point/" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">coconut and palm oil, ghee, lard and butter hold up in extremely high temperatures</span></a><span style="vertical-align: baseline;"> and thus are resistant to oxidative damage making them optimal for cooking. </span></span></div>
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<span style="font-weight: 700; vertical-align: baseline;"><span style="font-family: Georgia, Times New Roman, serif;">Two - red meat is a rich source of iron, zinc and B vitamins </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="vertical-align: baseline;">Beef, lamb, goat and pork (which is counted as red meat here just to separate it from fish and poultry) are rich in necessary iron, zinc, vitamin D and numerous B vitamin levels. This much is relatively well known. What isn’t as widely aware is that </span><a href="http://chriskresser.com/red-meat-it-does-a-body-good/" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">red meat has significantly more b12, iron and zinc, and a much more beneficial fatty acid profile compared to fish and poultry. </span></a><span style="vertical-align: baseline;">Where white meat like poultry and fish is generally a leaner source of protein with less fat, the vitamin, mineral and healthy saturated and monounsaturated fats indicate optimal nutrition involve both when sources locally, fresh, and free of chemicals, preservatives and hormones. Gentler cooking methods with minimal burning is advised as well. </span></span></div>
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<span style="font-weight: 700; vertical-align: baseline;"><span style="font-family: Georgia, Times New Roman, serif;">Three - red meat is delicious and satiating </span></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="vertical-align: baseline;">This last point may not seem as important as the other two, but it absolutely is - despite its subjectivity (not everyone likes red meat, which is totally fine). </span><a href="http://www.marksdailyapple.com/the-primal-carbohydrate-continuum/" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">Due to the minimal carbohydrate and sugar content of red meat, </span></a><span style="vertical-align: baseline;">as well as the high protein and healthy fats, all animal products, when produced locally, fresh and free of all things mass-agricultural, is more satisfying to the appetite than most other food sources. Regardless of personal tastes and preferences, meat is more likely to keep one fuller for longer, than fruits, vegetables, grains and sugars - even natural healthy sources. </span></span></div>
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<tr><td class="tr-caption" style="text-align: center;">Locally sourced, chemical and hormone free and Grass-fed is the way to go</td></tr>
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<span style="vertical-align: baseline;"><span style="font-family: Georgia, Times New Roman, serif;">Anecdotally, it’s more reasonable to someone to pound away inexplicable amounts of rice, pasta, carrots, cereals, or grapes than it is steak. Rarely would someone fill themselves up on strawberries or garden salad - yet even the best of people can imagine reaching a sleepy maximum at a slow-cooked rib festival. And, despite conventional wisdom, the reality that some foods satiate more than others is a part of the nutritional benefit those foods have. Life is dynamic, sporadic and sometimes even chaotic. The pursuit of having a similarly portioned, pre-planned meal every 2-3 hours may not be sustainable for the long term for most people. So, if opting for a fatty lamb chop rather than lean chicken breast, keep hunger off of your mind, throughout the day, than that, plus all of the other nutritional benefits that come with it, is a huge win. So the next time you’re enjoying a nice medium rare cut of grass-fed beef, don’t worry about cutting away that fatty strip, remember that not only is it delicious, but it may be the healthiest part of the meal. Enjoy. </span></span></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-11851001324227986912015-11-07T08:28:00.002+10:002015-11-07T08:28:23.346+10:00What to do after a cheat meal<div dir="ltr" id="docs-internal-guid-5e9d86c8-dedc-29d4-0e61-851d35246ac1" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; vertical-align: baseline;">This whole week has involved researching “benefits of red meat” pieces to build on for the next article. The goal is to prove a simple, up-to-date reminder for those that may be confused by the the cancer study published by the World Health Organization. It’s still in the pipeline, but yesterday ended up being a pretty bad day in terms of nutrition, one of the first in a good number of weeks, which means there is more subject matter to cover. </span><br />
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<span style="font-family: "arial"; vertical-align: baseline;">Further, there’s a fantastic blog post by </span><a href="http://www.marksdailyapple.com/" style="text-decoration: none;"><span style="color: #1155cc; font-family: "arial"; text-decoration: underline; vertical-align: baseline;">Mark Sisson of Mark's Daily Apple</span></a><span style="font-family: "arial"; vertical-align: baseline;"> outlining </span><a href="http://www.marksdailyapple.com/5-things-you-learn-being-a-primal-lifer/?awt_l=NOu8I&awt_m=IdcOfsmyixWvYa#axzz3qc044PcY" style="text-decoration: none;"><span style="color: #1155cc; font-family: "arial"; text-decoration: underline; vertical-align: baseline;">5 things you’ll learn as a Primal lifer</span></a><span style="font-family: "arial"; vertical-align: baseline;">. The first two, </span><span style="font-family: "arial"; font-style: italic; vertical-align: baseline;">“Indulgences won’t kill you” and “you don’t really need the” </span><span style="font-family: "arial"; vertical-align: baseline;">speak directly to this. If you’re wondering what an “indulgence” may be, you may want to call it a full-on cheat day consisting of numerous party style sandwich quarters, sausage rolls, spaghetti bolognese and a Big Mac Meal with a McFlurry for dessert. In any case, it’s always good to take stock of everything after eating bad meals. It’s important to listen to your body and how it feels. This awareness of the immediate after effects usually allows for not just a quick refocus, but also dissipates any guilt there may be. There’s a distinct piece of mind that can come with knowing that you wanted to eat garbage, knowing why, knowing what would happen, and knowing that won't be a big deal.</span><a href="http://nomeandnoyou.blogspot.com.au/2014/12/full-awareness-no-guilt-why-i-dont-like.html" style="text-decoration: none;"><span style="color: #1155cc; font-family: "arial"; text-decoration: underline; vertical-align: baseline;"> In reality, the term “cheat-meal” itself has a over dramatic connotation.</span></a><span style="font-family: "arial"; vertical-align: baseline;"> It makes it seem like it’s deliberately built into your lifestyle (it shouldn’t), and that you should feel bad about it (you shouldn't). Regardless, here’s a simple run down of the typical thoughts and feelings the morning after a cheat day.</span><br />
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<span style="font-family: "arial"; font-weight: 700; vertical-align: baseline;">One - You don’t feel like slept particularly well</span></div>
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<span style="font-family: "arial"; vertical-align: baseline;">It may 6:30 in the morning or 4 hours later, but whichever it is, you don’t feel rested. There’s a definite haziness and you may not actually be sure when you woke up and how long you laid in bed before climbing out - it could’ve been 10 minutes, but it but it could be more like an hour. You’ve had those excellent sleeping sessions where you shut off the alarm and stayed curled under the covers until your body was naturally ready to go - this isn’t that. You’re awake, but not because you slept enough. As a result you don’t have the usual alertness or readiness for the day. If you don’t have to work today, you’re especially grateful, because if you did, it’s definitely be a tough one. </span></div>
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<span style="font-family: "arial"; font-weight: 700; vertical-align: baseline;">Two - There’s a brick in your stomach</span></div>
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<span style="font-family: "arial"; vertical-align: baseline;">This one is obvious, but still worth the noting mentally. You may feel like everything you ate yesterday is now densely compacts and squeezing through your gut. You can sense that a big bathroom session may be in order, but it at the same time just isn’t happening. If it did work for you, oddly enough the brick is still there and you don’t feel any more relieved. </span></div>
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<span style="font-family: "arial"; font-weight: 700; vertical-align: baseline;">Three - Your mind hasn’t recharged</span></div>
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<span style="font-family: "arial"; vertical-align: baseline;">Where normally, you wake up partially forgetting about whatever you were doing or thinking about yesterday, this morning it’s all still fresh in your mind. It’s almost as if you haven’t set at all. The stress at work, personal problems or whatever unpleasantness life is throwing at you is still there and you’re still acutely aware of it. Linked to not having a good sleep, if mornings are usually calm and relaxing time to yourself, or a furious mix of chaos and efficiency as you feed, bathe, clothe, and transport three kids to school on your way to work, this morning is neither of those. </span></div>
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<span style="font-family: "arial"; font-weight: 700; vertical-align: baseline;">It's more important to take stock than it is to exercise</span></div>
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<span style="font-family: "arial"; vertical-align: baseline;">While most may say the best thing to do after a bad day is sweat everything out, it's not. Food is much more important to long-term health and with that, comes food awareness. Also, by associating a cheat day with a punishing workout afterwards could easily culminate in further guilt and anxiety the morning after. Not being up for intense workouts, leading to more bad eating is the cycle manifested. </span></div>
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<span style="font-family: "arial"; vertical-align: baseline;">Whether or not this is an accurate depiction of how you feel after a day of eating garbage, it’s important to be acutely aware of what your mind and body tell you. Do you feel extended motivated to go to the gym and work off all those extra calories, carbs, bad oils, preservatives and sugars? Do you feel guilt for falling off the wagon and now are at risk of turning a cheat day into a cheat week? However it is, it’s important to take stock of this process, not to beat yourself up about it, but so you can remember it. Remember what the days after are like for you can be the best motivation there is to maintaining your focus and dispelling the urge. It also empowers you with ownership of the choices you’ve made. You knew it’s been a tough week, and you just couldn’t be bothered to do anything harder than grab food you wanted out of a drive through window. You also know that as bad as it may make you feel, it won’t lead to you writing off the rest of 2015 and start planning for a fresh and fit New Year. It won’t kill you, and you don’t need it. You just wanted it, had it, and will ironically forget about it. Full awareness no guilt.</span></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-10136217128441389662015-11-07T07:05:00.000+10:002015-11-07T07:05:57.646+10:00Full Awareness, No Guilt: Why I don't like "cheat meals"<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When following any diet, fitness plan or overall <a href="http://nomeandnoyou.blogspot.com.au/2014/10/primal-living-part-1-blueprint-to-long.html" target="_blank">“healthy way of life”</a>, one thing that is inevitable is to meet instances where the opportunity to eat bad food is metaphorically and literally “on the table”. Whether it’s a matter of judgement, willpower, time, social tact, convenience or motivation, there will always be times where we feel like a big slice of lasagne, a bowl of ice cream or grabbing fast food on the way home from work. This is reality.</span></div>
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<tr><td class="tr-caption" style="text-align: center;">This is not the enemy</td></tr>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><br />
<a name='more'></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A problem exists however, with the aftermath of these, what are often called, “cheat meals”. A few days ago, <a class="g-profile" href="https://plus.google.com/111899084987108797939" target="_blank">+Mark Sisson</a> wrote a piece around the concept of cheat meals - more specifically, </span><a href="http://www.marksdailyapple.com/should-you-eat-periodic-cheat-meals/#more-53000" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">whether or not they are necessary or good for us</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. The short of it is that, many people feel that in organising a meal plan for the long term, it can help to outline periodic meals (or days) where we break the rules we’ve set for ourselves. The idea is that it’s too difficult to follow any nutrition goal 100%, and that we need to still allow ourselves small, temporary indulgences to prevent ourselves from going insane, breaking down in a moment of weakness, and impulsively eating an extra large meatlover’s pizza, 2L coke and tub of cookies n cream. There are other supposed arguments for regimented cheat meals, such as metabolism resetting, and the motivation of a reward plate, but again, head over to </span><a href="http://www.marksdailyapple.com/should-you-eat-periodic-cheat-meals/#more-53000" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Marks Daily Apple</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for the commentary on that. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">What I would like to communicate, is a slight, but significant variation to cheat meals, that has worked fantastically for me over the years. It’s built around something I like to call, </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: italic; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Full Awareness, No Guilt.</span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A few weeks ago, as part of my 5 part, Primal Living series of posts, I outlined a</span><a href="http://nomeandnoyou.blogspot.com.au/2014/11/primal-living-part-4-typical-week-in.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> typical week in food</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Here, I describe everything I eat, or tend to eat in most given weeks. One thing that some have commented on is how much bad food there is -- or at least, how loose I am with the rules and principles of healthy eating. I often find myself in conversations about how funny it is how much I care about my health and nutritious eating, yet can often be found eating a burrito, slice of cake a work friend brought in, or an ice cream bar after filling up my fuel tank. Whenever it comes up, there is usually two stock-standard sentiments that are expressed to me. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Make up for it later</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The first is, “I guess you’re going to have to work that off later.” While this maybe a pretty simple concept -- having to work off any bad or excess calories we took in during a bad meal -- there remains a small seed of detrimental thinking. In my opinion, tightly associating “bad food intake” with “have to work this off” creates a negative sentiment and an immediate pressure. What if one of the reasons you grabbed fast food is because work at the moment is just killing your daily timetable and general enthusiasm. Hopefully you get satisfaction and joy from your job most of the time, but I’m sure there are many of us that have to cope with periodic “busy times” where there are so many balls in the air something has to give. In my experience, both first hand and through observation, the “need to work off a bad meal” just adds another metaphorical ball to the psyche that is already legitimately drained. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The hazard in this association is in the opportunity for yet another ball to hit the ground, another failed goal and another bout of dissatisfaction. From this, comes further decline in attitude and an increased likelihood of prolonged poor eating and skipped physical activity. Ironically, a self-promise to “burn this off later” actually decreases the chance of doing so</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You can’t deprive yourself forever</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The other is of course “You have to eat what you like, now and then”, alluding to cheat meals. This sentiment is based more on semantics than function, but it affects the psyche nonetheless, at least for me. The typical diet or nutrition plan explicitly marks out bad foods as the enemy we love, but can’t live without. Whether it’s chocolate, ice cream, pasta or french fries, everyone has foods they absolutely love, and the thought of giving them up for any prolonged period of time is akin to sacrificing a great life pleasure. As a result, the solution is usually to embrace this attitude and therefore create scheduled cheat days or cheat meals where you allow yourself to “eat what you love”. The problem I’ve always had with this seemed strange at first but as my philosophy toward food and nutrition has changed, I’ve myself to be much more at peace when it comes to eating, whether good food or bad. The challenge with this “you have to eat what you like, now and then” sentiment is the built in implication that while you’re eating healthy, you’re not eating what you like. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This segmentation of the food you eat into “the good foods I like” and “the bad ones I don’t” maintains an attitude of your nutritious eating -- the eating you are supposed to be doing (pretty much) all of the time -- as something you don’t like. I suppose this might be true for some, but really, at least for me, there are plenty of healthy food combinations that I absolutely love. Roasted chicken and a “big ass man’s salad”, steak and vegetable strifry, and scrambled eggs with bacon and spinach are delicious hearty meals most would salivate over, but putting pizza and garlic bread up on the proverbial pedestal as “food I love” tricks your mind into degrading all of the healthy foods you truly love making you forget you love them and less likely to eat them. Again, it’s ironic. Many people brainwashed themselves into thinking they love the fastfood garbage a 15 year old made in under 6 minutes. It may be quick, cheap and easy, and that’s why you got it, not because you like it. Again it’s ironic. No one’s planning on a double burger with cheese and extra large fries for a special occassion, except for people on diets. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Listen to your body</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This little switch in thinking allows me two major positives. First, I am reminded to be acutely aware to how I feel while I’m eating and more importantly, how I feel after. Whether it’s a rock in my stomach, unstable energy levels, a slight headache, or just increased hunger later on -- I am conscious of these feelings and then am able to shift back into thinking positively about my eating habits. It’s quite an empowering feeling to be able to think to myself with complete honesty, “Wow, I really feel out of it today, it must have been all that sugar I had yesterday”. The awareness of the consequences of our choices and actions is the best motivator to make the right ones in the future. Personally, I find these mental checks more fruitful than suffering through a heavy, bloated 5am workout in attempts to burn that ice cream off. What would normally happen, is that my crashed energy levels would overpower my will to make up for the indulgence the night before and I would skip the workout, feel worse, and begin the vicious cycle of undoing a lot of hard work. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Own the reality of your choices</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This leads me into the second major benefit of Full Awareness, No Guilt. This is simply, the no guilt aspect. Accepting the fact that I’ve weighed up all of the options and consequences and made a valued judgment on what to eat and why in complete full awareness, I find myself able to make the indulgence without feeling any form of guilt. This downplays or minimise the emotional response a lot of people have with the foods they love. Where embracing a cheat meal might mean someone orders extra portions because they’ve earned their reward, or because they’ll punish themselves later, I just eat what I chose to eat. This frees me from any sort of overdramatic positive association I have with what I’m eating. I’m not thinking about how amazing this meatball sub is or how much I love cheesecake. It’s just food that I’m eating because I was hungry and it’s what I felt like eating. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The overall point that I’m trying to make is this: what’s more important than the rules you set up and the rewards or punishments associated with your actions, is that you know what you’re eating and therefore know what you’re doing to yourself. Eating McDonald’s one night in a week, fortnight or month, and healthy for every other night is great -- but sticking to ratios and rules like that can lead to more stress and end up doing more harm than good. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">One day at a time, forever</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">What I find most beneficial both physically and psychologically, is to remind myself of what I’m doing, in this case, eating garbage, and be conscious of what it’s doing to my body. If I’m in the mood for pizza, so much so that I go out and get, I remind myself that based on experience, I’ll likely feel extra sluggish in the morning and have a heavy gut throughout the day. I’ll also have higher-than-normal cravings for more carb-heavy processed foods. Then, the next day when I feel these things, I remember why, and that usually is enough to make sure I go for a run, long walk, or strength workout when I get a minute. If not, it’s at least enough to make sure I drink plenty of water, and eat something healthy for the next little while. In which case, I’m again being extra conscious of the benefits that come from eating properly. The stomach settles, my energy levels stabilise and I’m more focused and productive. </span></div>
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<tr><td style="text-align: center;"><img alt="DSC_3577.JPG" height="265" src="https://lh5.googleusercontent.com/eiSsKKSqztk_9D4D3AKGItUEiY6tLeDOvDIrgODbiDUd_107d8y5BEOcD9-GCkVBDzek_f3z7TNtPkPn2JdooCjRngakv9UqLw8PcMW-vBpqQXIMBstRT5zvjoxCR_ho8A" style="-webkit-transform: rotate(0rad); border: none; transform: rotate(0rad);" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Long-term habits must be those you're at peace with</td></tr>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The key, as always, is to listen to your body and be honest with yourself. Those are the two most crucial aspects of adopting and maintaining a healthy lifestyle for the long-term. At the end of the day it’s about taking ownership of your health, not just to make bold proclamations of commitment, but to earnestly accept responsibility for the consequences of the choices we make.</span></div>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-73262899720421059082015-11-01T07:36:00.000+10:002015-11-03T06:24:54.733+10:00World Health Organisation processed meat and red meat cancer link: Key points<div dir="ltr">
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The <a href="http://www.who.int/en/">World Health Organization</a> made major news last week by publishing a <a href="http://www.iarc.fr/en/media-centre/pr/2015/pdfs/pr240_E.pdf">summary of findings </a>from a study linking cancerous carcinogens to processed meat and read meat consumption. <a href="http://www.thelancet.com/journals/lanonc/article/PIIS1470-2045%2815%2900444-1/fulltext">While this significant, and generally reliable report </a>has sparked much debate, there is always a level of concern when mainstream media outlets decide to run on issues so close to people's personal lives and their health and well-being. It's so easy to prey on people's fears and therefore push extreme conclusions. Best case scenario, nutrition, cancer and overall health, are so complex that it's far too easy to form rash opinions based on limited understanding of complicated issues. Worst case scenario, a fear-mongering “Beef is linked to smoking and will give you cancer” is a surefire way to get your publication some traffic, especially if it can (partially and superficially) make reference to something like the World Health Organization. </div>
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Regardless of how it's being presented, health enthusiasts from all angles are chiming in (as am I of course). <a href="https://www.youtube.com/watch?v=aMeBjC8tpnk">Is this the strongest reason yet to move toward veganism,</a> or another product of the <a href="http://www.amazon.com/Death-Food-Pyramid-Politics-Interests/dp/0984755128">wheat farming propaganda</a> machine? What does this mean for paleo people, surely red meat has always existed as a staple part of our ancestral diet and responsible for much of our evolution over millions of years. </div>
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As usual, the truth sits somewhere between all of these extremes. There's a lot of value to be found in this study, and it definitely should influence your decisions and habits if you've never put meat consumption into consideration before. That being said, it's equally important to approach this news with care and and a clear mind. Here are the main takeaways from the WHO study on processed and red meat. </div>
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<b>One - The idea that processed meat is bad for your should be nothing new. </b></div>
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Hot dogs and frozen packs of bacon should never be thought of as healthy. <a href="http://www.afewsteps.org/more-tips/avoid-heavily-packaged-and-single-serving-foods">Heavily packaged and processed food</a>, meat included is loaded with chemicals chemicals and prepared in a way to make food as cheap as possible. In doing so meat is transformed into indestructible compounds that are impervious to all nutrients and natural systems such as normal metabolic digestion. Food that comes frozen, in weird shapes, canned, and almost never goes bad will increase your risks of cancer, <a href="http://www.healthy-holistic-living.com/toxic-brain.html">Alzheimer's and dementia (for the oldies) autism (for the youngins)</a>, <a href="http://www.diabetes.co.uk/food/processed-foods.html">obesity, diabetes</a>, and pretty much <a href="http://authoritynutrition.com/9-ways-that-processed-foods-are-killing-people/">every other ailment or illness there is</a>. </div>
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<b>Two - Percentages of risk are trickier than they seem. </b></div>
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The WHO organises degree of risk into 3 categories according to the strength of evidence as opposed to the level of risk. There’s Group 1 which includes compounds confirmed to increase risk by at least 2% beyond any possible doubt. Processed meat, like tobacco and asbestos, is classed as Group 1, easily leading people to believe that this means that the WHO is stating unequivocally that the three pose the same risk of leading to cancer. In truth, the evidence linking processed meat to cancer is equally as strong as that of tobacco and asbestos, but the WHO indicates outright that this does not say anything about the assessed level of respective risk. <a href="http://www.who.int/features/qa/cancer-red-meat/en/">Here is the clip from the actual Q&A</a>:</div>
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As far as the actual level of risk, the full paper states that each additionally consumed 100g of red meat, which was not classed in Group 1 meaning that evidence is probable but not definitive, was associated with a 17% increase in colorectal cancer risk. <a href="http://www.marksdailyapple.com/what-does-the-who-report-mean-for-your-meat-eating-habit/">17% sounds emphatic</a>, but it’s important to understand that risk percentages are mathematically relative. In other words, “17% increase relative to what?” is a question that must be asked.</div>
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According to <a href="http://www.ncbi.nlm.nih.gov/pubmed/16338133">US National Library of Medicine</a>, the average lifetime risk of colorectal cancer is 1.8%. This is the base figure of this type of cancer. For those with one relative with colorectal cancer, the risk almost doubles to 3.4% which mathematically is an increase of 88%. So yes, there is validity in a 17% increase factor, but given the original likelihood is so small that it comes nowhere near the leading causes of death, its significance in health policy and decision making is minimal. </div>
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<b>Three - The WHO is not recommending cutting red meat from your diet.</b></div>
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A day or so after news hit the wire, many media outlets wrote the story as if the WHO was claiming on-balance that processed meat and red meat were cancerous and especially, as cancerous as tobacco. While few had issue with processed meat being the target, the perceived condemnation of red meat gained extra attention. In response to this, <a href="http://www.who.int/features/qa/cancer-red-meat/en/">the WHO published a Q&A</a> to provide greater clarity around red meat, risk grouping and various other complexities had with their initial summary. The point was made that the WHO is not advising against red meat, but instead pointing to a small level of risk which should be taken seriously, but not in a vacuum. </div>
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At the end of the day, it must be known that any one study rarely trumps all others, so rather than take this study as an absolute, approach it with care and work the information that works for you in with what you already know. The Q&A also indicates that there is little evidence supporting vegetarianism as the optimal plan for nutrition as the consumption of red meat and fish and poultry come with complex sets of positive and negative risk factors. There are many <a href="http://authoritynutrition.com/7-evidence-based-health-reasons-to-eat-meat/" target="_blank">evidence-based benefits of red meat consumption</a>, so reducing intake drastically is not the automatic answer. </div>
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If you are concerned, perhaps because there are additional risk factors per your personal situation (i.e., family connection), remember that cutting out red meat is not what’s being suggested. <a href="http://news.bbc.co.uk/2/hi/health/8629358.stm">The WHO supports that risk increases are mostly associated with harsher cooking methods where meat is in contact with direct heat such as barbecuing or pan frying</a>. These harsher methods, as well as the affinity to well-done and burnt meat is what creates the carcinogens in question. A move toward gentler methods such as slow-cooking, steaming or braising avoids these harmful processes. Also, learn to love rare, local and butcher prepared cuts. Aside from being healthier, they taste better too.</div>
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How do you feel about the WHO report? Are you concerned about your meat consumption and planning to make changes? I’d love to hear your story, you can find me on <a href="https://plus.google.com/+JustinVirly">Google+ </a>and <a href="https://twitter.com/nomenoyoujustus">Twitter</a></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-84968556686964492052015-10-28T06:53:00.001+10:002015-10-28T06:53:48.532+10:00Healthy food is becoming more popular, and this is amazing. <div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Arial; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">I believe we’re in a pivotal time for mainstream health culture. On the one side, </span><a href="https://www.diabetesaustralia.com.au/diabetes-in-australia" style="line-height: 1.38; text-decoration: none;"><span style="color: #1155cc; font-family: Arial; font-size: 14.6667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">obesity, heart-disease and diabetes</span></a><span style="font-family: Arial; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> are on the way up. Furthermore, the sentiment around the food we eat and </span><a href="http://www.alz.org/facts/" style="line-height: 1.38; text-decoration: none;"><span style="color: #1155cc; font-family: Arial; font-size: 14.6667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">brain diseases such as dementia, Alzhemier’s and autism</span></a><span style="font-family: Arial; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">, which are also increasing, is getting stronger and beginning to permeate popular attention. Worst of all, many of claimed that for the first time ever, </span><a href="http://www.dailymail.co.uk/health/article-137523/Parents-soon-outlive-obese-children.html" style="line-height: 1.38; text-decoration: none;"><span style="color: #1155cc; font-family: Arial; font-size: 14.6667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">the current generation of children may not live as long as their parents</span></a><span style="font-family: Arial; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">. If true, the prospect of</span><a href="http://mccrindle.com.au/the-mccrindle-blog/generation-z-living-longer-costing-more" style="line-height: 1.38; text-decoration: none;"><span style="color: #1155cc; font-family: Arial; font-size: 14.6667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> life expectancy trending downward</span></a><span style="font-family: Arial; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> in the most advanced, educated, wealthy and peaceful countries in the world is truly shameful. </span></div>
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<a href="http://4.bp.blogspot.com/-3j9i0y_1Upo/Vi_j_qju7EI/AAAAAAABrFQ/gBcdMZoYcxo/s1600/Healthy%2Bfood%2Bis%2Bbecoming%2Bmore%2Bpopular.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="251" src="http://4.bp.blogspot.com/-3j9i0y_1Upo/Vi_j_qju7EI/AAAAAAABrFQ/gBcdMZoYcxo/s400/Healthy%2Bfood%2Bis%2Bbecoming%2Bmore%2Bpopular.jpg" width="400" /></a></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As terrible as things are, there is a silver lining. In response to all of this, there is more meaningful research and passionate promotion of health and well-being. More importantly, the truth about the damage processed oils, grains, sugar and excessive carbohydrates are doing to our bodies and brains are being more significant culturally. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Organic, locally sourced and produced, and seasonal produce are occupying greater space on grocery store shelves. In February, </span><a href="http://www.forbes.com/sites/nancygagliardi/2015/02/18/consumers-want-healthy-foods-and-will-pay-more-for-them/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Forbes published some information supporting the growing strength of healthy food industries</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. The overarching reality found within the wealth of data gathered courtesy of a </span><a href="http://blog.euromonitor.com/2012/11/health-and-wellness-the-trillion-dollar-industry-in-2017-key-research-highlights.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Euromonitor International paper</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - food and beverage identified as pertaining to health and wellness is vastly outperforming those that are not. Of course, the validity of food and drink being identifiable as truly healthy is a complex matter, but at least in terms of growth, people are demanding healthier food. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">To build on this optimism, it may be useful to look at the struggling performance of the traditional titans of bad food. Mark Sisson of MarksDailyApple recently highlighted some</span><a href="http://www.marksdailyapple.com/top-7-emerging-paleo-trends/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> trends in paleo culture</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Giants in fast food McDonald’s is struggling internationally and trying restrategise with new menus, restaurant designs, menus and marketing plans as </span><a href="http://fortune.com/2015/04/22/mcdonalds-restaurants-closing/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">hundreds of locations close</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Adding to the good news, soft drink sales have dropped every year for the last decade. It is difficult to read this </span><a href="http://www.cnbc.com/2015/03/26/soft-drink-sales-hit-a-decade-of-decline.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">CNBC piece</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> without smiling:</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Last year was tough on soda sales, which declined for the 10th straight year as consumers favor the healthier image of other drinks. Now heavy weights </span><a href="http://data.cnbc.com/quotes/PEP" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Pepsi</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and </span><a href="http://data.cnbc.com/quotes/COKE" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Coca Cola</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> are getting hit especially hard, according to report by Beverage Digest.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The report, featured online by </span><a href="http://fortune.com/2015/03/26/soda-sales-drop-2014/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Fortune magazine</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, showed the total sales volume of carbonated soft drinks slid 0.9 percent from 2013 to 2014. Within that category, Coke posted a 1.1 percent drop in volume, and Pepsi saw a 1.4 percent decline.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Further still, if there’s one true testament to growing popular sentiment, it’s a random diatribe by a beloved celebrity. Recently, </span><a href="http://espn.go.com/sportsnation/post/_/id/13898023/tom-brady-calls-coca-cola-poison-kids-coca-cola-responds" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">NFL legend Tom Brady,</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> when giving an interview at WEEI, a </span><a href="http://media.weei.com/a/109974676/tom-brady-defends-alex-guerrero-10-12-15.htm" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Boston local radio station</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, decided to go off on the the modern American diet, implicating the food industry, calling out Coca-Cola, Kellogs Frosted Flakes and sugar as a whole as poison for children. Tom Terrific makes some pretty bold (and absolutely right) claims:</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">"That's not the way our food system in America is set up," Brady said of his own approach. "It's very different. They have a food pyramid. And I disagree with that. I disagree with a lot of things that people tell you to do. You'll probably go out and drink Coca-Cola and think, 'Oh yeah, that's no problem.' Why? Because they pay lots of money for advertisements [so you] think that you should drink Coca-Cola for a living. No, I totally disagree with that. And when people do that, I think that's quackery. And the fact that they can sell that to kids? I mean, that's poison for kids. But they keep doing it. And obviously you guys may not have a comment on that, because maybe that's what your belief system is. So you do whatever you want, you live the life you want."</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">At the end of the day, there’s still much more garbage out there than there is real food. But, while the knowledge gap may only just have turned in the positive direction after decades of misinformation and confusion at the hands of corporate greed, things are turning for the better. Of all the various and partially conflicting nutrition philosophies outhere, there's at least one unanmously agreed upon element. While we debate about carbohydrates, fats and dairy, and in the midst of the <a href="http://www.iarc.fr/en/media-centre/pr/2015/pdfs/pr240_E.pdf" target="_blank">World Health Organisation linking processed meat and red meat to cancer</a>, everyone agrees that sugar is bad - even Tom Brady. This is a huge win, but whatever the personal opinions are, people are caring more about the food they eat and what it means for their health, and businesses are starting to respond on a wide scale, and this is amazing. </span></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-35809733011632221742015-10-22T20:19:00.000+10:002015-10-22T20:21:05.451+10:00What to expect when giving up sugar<a href="http://www.mindbodygreen.com/" style="line-height: 1.38; text-decoration: none;"><span style="color: #1155cc; font-family: Arial; text-decoration: underline; vertical-align: baseline;">Mindbodygreen</span></a><span style="font-family: Arial; line-height: 1.38; vertical-align: baseline;"> posted a fantastic recount of </span><a href="http://www.mindbodygreen.com/0-21183/i-gave-up-sugar-for-8-weeks-heres-what-surprised-me.html" style="line-height: 1.38; text-decoration: none;"><span style="color: #1155cc; font-family: Arial; text-decoration: underline; vertical-align: baseline;">what to expect when you go give up sugar.</span></a><span style="font-family: Arial; line-height: 1.38; vertical-align: baseline;"> I felt compelled to build upon this based on my experience living #paleo and the #PrimalBlueprint.</span><br />
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<span style="font-family: Arial; vertical-align: baseline;">With so much variation in diets. nutrition plans and healthy living philosophies out there, there’s at least one idea that is unanimous across the board - sugar is bad. Sparked in the mainstream perhaps by Sarah Wilson’s Sweet Poison, but preached about by every medical, health, fitness and nutrition professional under the sun, dropping sugar is thankfully becoming the norm for most concerned with their health and well-being. </span></div>
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<span style="font-family: Arial; vertical-align: baseline;">It’s not easy though, at least not at first. Dropping sugar takes time, and your body will need a lot of it to adjust to quite a few things, so keep the long-term in mind. A one month ban may help you slim down a bit for the party at the end of the month, but if you’re not thinking about sustainability for the long haul, you’ll end up taking 2 steps forward and 5 steps back when it’s all said and done. </span></div>
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<span style="font-family: Arial; vertical-align: baseline;">Here’s what I’ve come to expect when making hard reductions in my sugar intake over a couple months. For the record, I go primal which means I moderate carbohydrates as well, though not nearly to the same extent as sugar). For me this means using fruit sparingly as light snack, maybe having bread or rice once a week, with pasta, pizza, and cereal filing under “once in a blue moon”.</span></div>
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<span style="font-family: Arial; font-weight: 700; vertical-align: baseline;">Week One: This is weird, what do I eat?</span></div>
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<span style="font-family: Arial; vertical-align: baseline;">The beginning is a bit bizarre. It’s not particularly difficult as long as you’ve prepared a bit by organising delicious high protein and good fat filled meals you love, but snacking is definitely the biggest challenge. Make sure to have nuts, seeds, some chopped up vegetables on hand at work. If you’re anything like me, you may want to purge your house of all things sweet as well. Healthy looking foods like granola bars and fruit juices are often just as bad as the obvious worst enemies. </span></div>
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<span style="font-family: Arial; font-weight: 700; vertical-align: baseline;">Week Two: This is great!</span></div>
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<span style="font-family: Arial; vertical-align: baseline;">By now your body would be adjusting to the positive response to no longer having poison overwhelming its liver. I feel lighter, more calm and less hungry. Things are especially encouraging if you’re becoming accustomed to the change in menu items you’re allowing yourself. A staple snack for me is a weird one, a spoonful of nut butter (peanut is good, but almond or macadamia options are better). It always seemed weird to me, given I love the taste of peanut butter, having it without bread wasn’t really a big deal. I remember being surprised at how full I felt after a tablespoon. It was always enough to last a couple hours until the next proper meal. </span></div>
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<span style="font-family: Arial; font-weight: 700; vertical-align: baseline;">Weeks Three and Four: Here comes the cravings.</span></div>
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<span style="font-family: Arial; vertical-align: baseline;">Around this time I would start feeling the craving kick in - both deliberately for sugary foods, but also for a wider array of foods. Fatigue and irritability weren’t much of a problem for me, it was more just a matter of missing the foods I wasn't able to eat any more. I’d start to think about ice cream and pizza. It’s also around this time I would feel like I’m bored with what I’ve been eating. Feeling like you are eating the same 3 meals over and over is a common challenge. It takes some deliberate effort, but try to take this as an opportunity to try new recipes and even new foods. Expanding your table options by trying out new vegetables, spices or meats can isn’t easy, but is often incredibly rewarding. I’ve discovered some of my favourite things (coconut oil, broccolini, and sweet potato during these phases). </span></div>
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<span style="font-family: Arial; font-weight: 700; vertical-align: baseline;">Week Five: I feel fuller longer</span></div>
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<span style="font-family: Arial; vertical-align: baseline;">After a month of success, the strongest dividends start to take shape. While I already would’ve lost weight, slept better and stabilised my energy and mood levels over the previous weeks, these have start to become commonplace by now. Even further, the realisation of the absence of the problems that existed before sets in, and there’s a distinct consistency of fullness or satiety. I always try to be conscious and appreciative of the times I look at my watch and notice I haven’t eaten or felt hungry in 2-3 hours and am still full of energy and focus for the jobs at hand. To go a little into the science behind this, you would have reached ketosis, where your body has adapted to no longer being flooded with sugar and carbohydrates. Instead it looks to a much better source of fuel, fat, which is slower burning and won’t lead to crashes, and leads to looking better in a mirror, amongst a million other benefits as well. </span></div>
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<span style="font-family: Arial; font-weight: 700; vertical-align: baseline;">Week Six: Full awareness no guilt</span></div>
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<span style="font-family: Arial; vertical-align: baseline;">Around this time I can usually start easing up a bit partially to find the right, longer term balance I’m hoping to strike, but more to test and experiment with how what I eat affects how I feel. I like the idea of a dynamic presence of mind based on what I’m eating and being conscious of what happens after. Starting to work more fruit or honey into my snacks or add a touch of sweetness coffee (I never add sugar, but sometimes use stevia), is completely fine for me as it doesn’t lead to any bloating or crashes. This is also when I gauge harsher foods ranging from light sandwiches to pizza. It’s important to be aware of how you feel after you eat certain foods. If you’re weight, energy, skin, mood, or overall wellness doesn’t change, all the power in the world to you, enjoy it guilt free. If you feel like there’s a brick in your stomach, or you feel a bit of haziness the next couple of days, or your lower back starts to stiffen up, be mindful of this as well. In this latter case, still enjoy it and definitely don’t beat yourself up about it, but know what you’re doing and be honest with yourself about it. This is as important knowledge as there is and keeping stock of this is crucial for your long-term motivation. </span></div>
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<span style="font-family: Arial; vertical-align: baseline;">That pretty much sums up my experiences when dropping sugar. I’ve become quite familiar with this cycle over the last couple of years. There are still ups and downs where I’m eating better and worse depending on what’s going on around me and how I’m feeling at the time, but the ride is much more stable than before. The metaphorical roller coaster is now akin to gentle tides. Full awareness, no guilt. </span></div>
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<span style="font-family: Arial; vertical-align: baseline;">How is giving up sugar going for you? Are you a seasoned veteran or are you embarking on this journey for the first time? What personal differences are you experiencing? I’d love to hear your story. Find me </span><a href="https://plus.google.com/u/0/+JustinVirly/posts" style="text-decoration: none;"><span style="color: #1155cc; font-family: Arial; text-decoration: underline; vertical-align: baseline;">Google+</span></a><span style="font-family: Arial; vertical-align: baseline;"> or </span><a href="https://twitter.com/nomenoyoujustus" style="text-decoration: none;"><span style="color: #1155cc; font-family: Arial; text-decoration: underline; vertical-align: baseline;">Twitter</span></a>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-20739721083426485382015-10-19T06:23:00.001+10:002015-10-19T06:23:36.065+10:00Maintaining longterm health and well-being. <div dir="ltr" id="docs-internal-guid-5e9d86c8-7c8b-c77f-4c5c-f4f1ce3a8f39" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<a href="http://nomeandnoyou.blogspot.com/2015/10/australian-mens-health-gutless-wonder.html" style="text-decoration: none;"><span style="color: #1155cc; font-family: Arial; text-decoration: underline; vertical-align: baseline;">Last week I stumbled on on something</span></a><span style="font-family: Arial; vertical-align: baseline;"> that had me reflecting about my entire weightless story. To be honest, I have trouble believing that was actually me on the left there. Further, I was hit with a realisation. As proud as I am of the transformation, I'm more proud of how long it's been. That picture of me on the right was taken almost 8 year ago and I have no doubt I'll maintain this level of health and well-being in the long term. That amount of freedom and calmness is the most rewarding part of the whole story. </span></div>
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<span style="font-family: Arial; vertical-align: baseline;">Without going into the journey in too much depth, here are the dot points:</span></div>
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<span style="font-family: Arial; vertical-align: baseline;"><img height="342" src="https://lh5.googleusercontent.com/z_LotW7wzMIbhDvJ5w0jumpJxC0OdwvFSzR-LSVXTXqFhyYzpYpDWOc3d6xKduGtvFWbgSCA_6iQnfv_14uoKGWpbbWKX2mR3SYnmknvi-Tcl9vzFQNORNlLtDJdnC7Qaa0js2rQ" style="border: none; transform: rotate(0rad);" width="400" /></span></div>
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<span style="vertical-align: baseline;">I played competitive baseball and basketball as a teenager and suitably fit from 170lb (77kg) to 190lb (86kg) as I matured</span></div>
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<span style="vertical-align: baseline;">I broke my right ankle when I was 18 and spent 6 months in a cast ballooning to 200lb (90kg)</span></div>
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<span style="vertical-align: baseline;">Accustomed to sedentary life in university increasing to a ghastly 274lb in 2007 (124kg)</span></div>
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<span style="vertical-align: baseline;">After a trip to New York in June 2007 I decided to get into good shape</span></div>
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<span style="vertical-align: baseline;">I managed to get down to 199lb (90kg) by January 1 2008</span></div>
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<span style="vertical-align: baseline;">Ran the </span><a href="http://goldcoastmarathon.com.au/" style="text-decoration: none;"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline;">Gold Coast Marathon</span></a><span style="vertical-align: baseline;"> in 2010 weighing about 182lb (82kg)</span></div>
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<span style="vertical-align: baseline;">Have weighed 200lb (90kg) again since a few times, struggling to stat fit</span></div>
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<span style="vertical-align: baseline;">Settled at 192lb (82kg) for the last 2 years since adopting the Primal Blueprint</span></div>
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<span style="font-family: Arial; vertical-align: baseline;">The period between 2010 and 2013 was the most challenging stretch. With the benchmark goals of losing all of that weight, and all associated fitness plans (i.e., the marathon) behind me, maintaining a healthy lifestyle was incredible difficult. It’s incredibly hard to get yourself into shape when you’re not, but keeping it going when all the specific targets and plans are done is something else entirely. Getting healthy starts out as the goal, but that'only short term. Being healthy forever is what it's really about. </span></div>
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<span style="font-family: Arial; vertical-align: baseline;">Without the extrinsic goals of weekly progress, personal best running times, and marquee fitness competitions, the idea of eating properly and being active was more confusing and less fun than before. In these 3 years I varied both my workouts (running, swimming, basketball, yoga, pilates, weight lifting,etc) and my diet (organic, vegetarian, paleo, vegan). Like most, my weight and overall health rode the rollercoaster depending on the inconsistencies of motivation, stress and life satisfaction we all go through. The one thing that was consistent, was that it was hard (confusing and not fun). </span></div>
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<span style="font-family: Arial; vertical-align: baseline;">In 2014 I discovered a book called the </span><a href="http://www.amazon.com/Primal-Blueprint-Reprogram-effortless-boundless/dp/0982207786/ref=sr_1_1?ie=UTF8&qid=1444821757&sr=8-1&keywords=primal+blueprint" style="text-decoration: none;"><span style="color: #1155cc; font-family: Arial; text-decoration: underline; vertical-align: baseline;">Primal Blueprint by Mark Sisson</span></a><span style="font-family: Arial; vertical-align: baseline;">. As I worked through the </span><a href="https://www.youtube.com/watch?v=3SOQTOPOEcA" style="text-decoration: none;"><span style="color: #1155cc; font-family: Arial; text-decoration: underline; vertical-align: baseline;">10 Primal Laws</span></a><span style="font-family: Arial; vertical-align: baseline;"> the weight dropped and energy levels increased and stabilised, and my moods improved more than I have ever experienced prior. I loved primal living so much and the approach to health it provided so much that later that year I signed up for the </span><a href="https://www.primalblueprint.com/get-certified" style="text-decoration: none;"><span style="color: #1155cc; font-family: Arial; text-decoration: underline; vertical-align: baseline;">Primal Blueprint Expert Certification Course</span></a><span style="font-family: Arial; vertical-align: baseline;"> to build the knowledge needed to make this a permanent facet of who I am as a person. I spent about 5 weeks last Christmas season completing the course. It was a series of training modules, mostly reading and diagrams, with introductory videos and a test for each one. It was pleasantly challenging. The perfect mix of genuine academic rigour, but flexible and and straight forward enough to ensure success. </span></div>
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<span style="font-family: Arial; vertical-align: baseline;"> It's a life long journey of course and there's always more to understand. While I feel I've "figured it out" regarding my weight and physical fitness, there are plenty of aspects of good health I'm still studying and experimenting with. At the moment my newest endeavours involve studying brain health and the microbiome. I'm reading a lot about how maintaining healthy gut bacteria strengthens our cellular systems as well as our neurological framework. <a href="http://www.amazon.com/Brain-Maker-Power-Microbes-Protect/dp/0316380105" target="_blank">I recommend reading Brain Maker by Dr David Perlmutter</a>. I'm fascinated by how the food we eat just doesn't cover our physical health but our psychological health as well. </span></div>
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<span style="font-family: Arial; vertical-align: baseline;"><span style="line-height: 22.08px;">2015 marks the 7th year of my journey, and about 5 years of maintaining my long-term health goal . I</span> live a fun and active lifestyle involving hiking, light runs, some basketball, playtime with the dog and plenty of gardening; I’m moving more than I’m sedentary; and most of all, I’ve maintained a healthy target weight of around 192lb (82kg), sleep well, am more calm, and able to sustain greater focus and lucid thinking when I need it. Above everything else though is the freedom. There are a lot of diets and nutrition plans that work well. </span><a href="http://nomeandnoyou.blogspot.com.au/2014/10/primal-living-part-1-blueprint-to-long.html?m=1" style="text-decoration: none;"><span style="color: #1155cc; font-family: Arial; text-decoration: underline; vertical-align: baseline;">Primal is one of the only ones I have come across that grant you with complete authority and freedom over your food.</span></a><span style="font-family: Arial; vertical-align: baseline;"> It's a legitimate facet of my personality. </span></div>
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<span style="font-family: Arial; vertical-align: baseline;">Where most carb rich, small-meal diet plans involve tightly managed portions every 2-3 hours and an awful lot of mental and physical energy dedicated to what to eat, when and how often, primal allows you the freedom to load up on as much as you want of the nutrient dense, high fat, low carb, local and natural foods you’re meant to eat. Eat when you’re hungry, don’t when you’re not and 3, 6 - 16 hours may go by until you eat depending on your schedule, time, feelings or goals at the time and it’s no big deal. Even when willpower is low, or life doesn’t lend itself well to manage proper eating, this is fine - eat what you want, but know what you’re doing. </span><a href="http://nomeandnoyou.blogspot.com.au/2014/12/full-awareness-no-guilt-why-i-dont-like.html?m=1" style="text-decoration: none;"><span style="color: #1155cc; font-family: Arial; text-decoration: underline; vertical-align: baseline;">Full awareness, no guilt.</span></a><span style="font-family: Arial; vertical-align: baseline;"> Embrace that pizza for and enjoy it as much as you can so that once it’s done, it’s done and you can get back to what’s importants. </span></div>
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<span style="font-family: Arial; vertical-align: baseline;"><img alt="Screenshot 2015-10-05 at 3.40.15 AM.png" height="198" src="https://lh3.googleusercontent.com/8KpKIOzGcyEfdPnL5mOK5F3S7ZfeNakDwPhExe0gBR90kUGou4WmjGE-xWOiUtz53LGGiFtQbmtqCpPY-NbTMLY-0vI_ZnFrOF1p6NbaerHnf8GPsUPM6UYEJdml5-C9voYOWf0h" style="border: none; transform: rotate(0rad);" width="400" /></span></div>
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-91939981348604496122015-10-14T21:49:00.001+10:002015-10-15T07:50:40.189+10:00Australian Men's Health "Gutless Wonder" November 2009 = Me<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-K4rVNaD1lG8/Vh68ixaIKAI/AAAAAAABqtk/DqCj9zjDFQY/s1600/DSC_0094.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://3.bp.blogspot.com/-K4rVNaD1lG8/Vh68ixaIKAI/AAAAAAABqtk/DqCj9zjDFQY/s400/DSC_0094.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Australian Men's Health Magazine - November 2009. That's me on the right. </td></tr>
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<span id="docs-internal-guid-169bab77-662c-aecc-5c63-b4b97b56e8a6"><span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.6667px; vertical-align: baseline; white-space: pre-wrap;">This story was published (and trimmed to fit the feature format) of <a href="https://au.lifestyle.yahoo.com/mens-health/" target="_blank">Australia’s Men's Health Magazine. </a>In 2009, to combat a bit of writer's block while in university, I wrote my weight loss story as a Facebook post. It was pretty well received, and some even joked that I should send this to Subway to try and scores some free sandwiches. <a href="http://www.pacificmagazines.com.au/Pages/Magazines/Magazine.aspx?mid=1ab00104-8088-4c6d-b692-3aefdc07f4bd" target="_blank">Being subscriber of Men's Health at the time</a>, I instead submitted the story for their "Gutless Wonders" monthly feature. The purpose is for real people to share their weight loss stories as a means to providing inspiration and advice. Amazingly I was chosen, and aside from getting a free pair of Asics 21s, my story, and photo was in the November 2009 issues. The original story as a wrote it and sent to Men's health is below.</span></span><br />
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">There are a few moments I have experienced or achievements I have made</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">that I am quite proud of and will remember forever. Some were rather</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">memorable like being a apart of the National Championship baseball</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">team when I was 13. Then there are the ones taken for granted like</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">graduating from high school and getting my college degree. Initially I</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">was going to bullet list them here but it just looked too gaudy, even</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">for me. So, I'm going to jump right into what is literally the thing</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">that I have done that I am the most proud of--losing weight.</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In my younger days I was always quite active. I am living in Australia</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">now, but grew up in Canada and played top level baseball successful at</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">the Provincial level for many years. In high school I also played</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">varsity basketball, some of which I served as the team captain and</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">MVP. In the 12th grade however things changed quite dramatically. I</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">broke my ankle in the summer and spent the entire first semester on</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">crutches. This is when I pretty much hit the wall in terms of health</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">and fitness. I pretty much spent all 6 of those months watching TV and</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">eating. Once I got the cast off I started playing again, but having</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">lost so much ground, I lost a lot of the competitive edge that kept me</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">going in the past and became more of a casual sportsman who rarely</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">broke a legitimate sweat. At the end of the 11th grade I weighed</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">consistently between 195-200 lbs [89-91kg]. One year later I was</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">closer to 220 lbs [100kg].</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Throughout university the trend continued. 4 years of burying myself</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">in books, eating cheap fast food every day, poor sleeping habits, a</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">terribly painful on-and-off relationship spanning a couple of years,</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">and paper-thin athletic activity slowly but surely brought my weight</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">up to over 120 kilos. I was a mess. Socially and in school and at work</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">and such I was still fine, it didn't really affect any external aspect</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">of my life, but internally I was in a real bad way. I did all of the</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">typical things overweight people do to look less fat such as grow out</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">my facial hair to hide my chins.</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I received my degree in Economics in 2007 and during the summer of</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">that year my friends and I drove down to New York City for the weekend</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">to watch some live professional baseball and championship boxing. We</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">also took the time to tour around a little bit. It was a good weekend.</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Anyways, back at home the next day upon looking through the photos, I</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">came across this one [see attached - photo 1]</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This is me on June 16th, 2007, outside of the world famous F.A.O.</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Schwarz [think Tom Hanks dancing on a piano in the movie "Big"]. Upon</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">seeing this I was honestly disgusted. The boobs, gut, and the "I'm</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">fat, give me a pizza" expression on my face were absolutely repulsive.</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Heinous. If you look like this, make no mistake about it. You look</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">horrible. I know that looks aren't everything and you may be happy,</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">live a great and successful life and be in general a wonderful person,</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">but don't be mistaken, you look horrible. Not to mention the fact that</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">because of how unhealthy you have let yourself become, the tail end of</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">your life will most likely be very very painful. I know this may be</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">quite mean, but these are the thoughts that motivated me. I did not</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">like the person I had allowed myself to become. And it was only when I</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">accepted that I was in this rut because of me did I realise that I</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">could actually climb my way back out.</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Within the next few days I printed off that photo, framed it, and</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">drove to my local gym. I bought a 6-month membership [as I was leaving</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">for Australia in January], and purchased 4 weeks with a personal</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">trainer. Oh, and I weighed myself. 274 lbs [124 kgs] and wrote it down</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">at the top of a blank sheet of paper that I would leave beside the</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">bathroom scale. June 19th 2007 - 274 lbs [124 kgs]. I would then weigh</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">myself every single morning and record the weight and track my</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">progress. I called this "Project 196" since I had officially started</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">on the 19th of June and there were 196 days [by my count, I only</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">counted once, so I might have been off] until the beginning of the</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">next year. Workout regimens were pretty basic. My trainer and I agreed</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">that what I wanted to do involved long-term changes, so we took small</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">steps with light circuit-oriented weight routines and modest yet</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">constantly progressing adjustments to my nutrition. As the as the year</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">ended the single sheet of daily weighing became a small booklet, but I</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">remember what I weighed at the end of the Project, 215 lbs</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I felt good. Losing close to 60 lbs [27 kgs] in less than 6 months</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">isn't bad at all. As far as how I did it, what the experts say is</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">true. Losing weight and being healthy isn't about diets or hardcore</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">workout regiments, it's about making a long-term change in your entire</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">lifestyle. I worked out regularly, ate much better, and relaxed on the</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">alcohol intake. Sure enough, the weight melted off, clothing fit</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">better, and blah blah blah. To really emphasis the transformation, and</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">because I thought it was funny, I put on the same clothes and took</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">another photo. Take a look [97 kgs] [See attached - Photo 2].</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Over the next year and a bit my life continued on even more changes.</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In January of 2008 I moved here, Australia--the city of Townsville to</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">be exact, in the heart of "tropical North Queensland". Such a change</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">has had [and continues to have] a seemingly infinite amount of impacts</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">on me, but I know I've been rambling, so I'll stick to those related</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">to health. In a nutshell, I've managed to not only maintain my status,</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">but improve upon in quite a bit. Yes, I kick arse.</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Here's a brief rundown of why. With the weather so nice and my wallet</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">so empty, I knew another gym membership wouldn't be well-suited for</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">me.a So, I took up running--thanks in part to the atmosphere of my</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">part time job at The Athlete's Foot running shoe specialists. It's</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">become a pretty regular and significant part of my life. Health</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">benefits aside, I get the best thinking done while running. In most</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">cases, it was not a productive day if I did not run [given it wasn't</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">an OFF day]. Obviously there has been ups and downs over the past year</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">and a half, but on average, I would say I am good for a bare minimum</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">of about 20 kms a week. "Being able to run 5 kms a day, 5 days a week</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">routinely" was an item on my bucket list. Some weeks I clock more,</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">some less, but regardless, I am happy to say that that has been</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">confidently crossed off. Also, being on my own enabled me to eat what,</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">how and how often I wanted. This covered, for the most part, the two</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">main areas of this journey--nutrition and exercise. Factor in the</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">beautiful scenery, the heat and humidity, the weekly races by a local</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">group "The Townsville Roadrunners", my inability to afford a car and</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">thus having to cycle or walk everywhere, the inspiration of a loving</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">girlfriend, my aforementioned distaste of fat people, and all the</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">ample space to run and cycle and I have all the motivation I need to</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">keep going.</span></div>
<b style="font-weight: normal;"><br /></b>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Long story long, I am still making these moves. Today is August 8</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2009, 781 days since I have started, I am currently weighing in at</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">about 85 kgs [188 lbs]. The last photo is one of me taken yesterday.</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I had finished the 10.5k event for the</span></div>
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<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Townsville Running Festival. I ran the same event last year in 56:50.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">My goal this year is 47:59. It was quite ambitious to try to take 9</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">minutes off of my time, but you know what they say about shooting for</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">the stars. I finished the course this year in 50:55 so I didn't come</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">anywhere close to my goal, but hey a 6 minute improvement in one year</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">is still pretty good. I even get to cross another item off my bucket</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">list [being able to maintain a sub-5 minute pace over 10 kms]. So I</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">may not have done as well as I hoped, but I did my best which was</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">still pretty damn good and still have something to work toward. It may</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">sound petty, but I don't really care. This is a major aspect of my</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">life that I felt was out of hand so I made strides to take control</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">over my life. No lie, just know I chose my own fate. I ran by the fork</span></div>
<span style="background-color: white; color: #222222; font-family: Arial; font-size: 12.6667px; vertical-align: baseline; white-space: pre-wrap;">in the road and went straight.</span></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-20017541814105624992015-10-11T06:11:00.000+10:002015-10-11T06:11:13.074+10:00Request to the Townsville Bulletin, please report on Aurizon job cuts for Townsville and Rockhampton<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Dear editorial staff at the Townsville Bulletin</span></div>
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<b id="docs-internal-guid-bdaca1f9-535e-bf4f-16fa-0889652730d3" style="font-weight: normal;"><br /></b></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Please report on the future job cuts recently announced by Aurizon. On 7 Oct, 2015 ABC Online, and various other major regional news media outlets ran stories explaining that rail group </span><a href="http://www.abc.net.au/news/2015-10-07/aurizon-job-cuts-rockhampton-townsville-announced/6835510" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Aurizon will be cutting 74 jobs from its Rockhampton and Townsville maintenance facilities - 34 of them coming from Townsville. </span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Consultation is to begin by the end of the month with the actual job cuts being processed over the next three years. </span><a href="http://www.townsvillebulletin.com.au/search-results?q=Aurizon" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Verifying with a search on the Bulletin website</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> has confirmed that no story has been published and this is a concern. </span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="239" src="https://lh3.googleusercontent.com/-TIYzozp8ZT1eMtRZfi8WF9eKoVajDWl7pZ4S_6xjznQvaetts78Mzo8cAkk0f1Nk_NwWAe8YJTxPYGaGVgjKaX3aGxIPnn4owMpNWsc7N2QbfrJZjXcXXQBI7mXl8401-0GHGoZ" style="border: none; margin-left: auto; margin-right: auto; transform: rotate(0rad);" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A search on the Bulletin website for "Aurizon" did not yield any of the grim, but absolutely important, job-cut news broken by other news outlets. </td></tr>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<b style="font-weight: normal;"><br /></b></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The reason for the job cuts have to do with a “touch economic environment for Aurizon’s customers…The changes are part of the Company's ongoing transformation program, announced in mid-2013, to reduce costs, improve operational efficiency and to focus for customers on the core business of rail freight.” Beyond Townsville and Rockhampton, Sydney Morning Herald reports that </span><a href="http://www.smh.com.au/business/aurizon-deepens-costcutting-to-become-leaner-smarter-more-efficient-20151006-gk2z2x.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Aurizon is cutting more than 800 jobs across all divisions as part of $380m in savings needed to curb slumping resources demand world wide. </span></a></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<b style="font-weight: normal;"><br /></b></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As the leading source for journalism in the Townsville region, your publication has a responsibility to the people of Townsville to provide important information they need to better assist and run their daily lives. The reality that Aurizon, a rail group integral to the Townsville’s economic strength historically, is facing tough economic times and are responding with cost-savings in the form of job cuts is news the local community needs to be made aware of - especially those involved in rail, shipping and resources industries. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<b style="font-weight: normal;"><br /></b></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This news is especially significant given that there may be confusion around the performance of Aurizon as well as Townsville as a whole economically. Recently, </span><a href="http://www.townsvillebulletin.com.au/news/townsville/m-aurizon-rail-relocation-to-free-up-townsville-cbd-land/story-fnjfzsax-1227562613985" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">the Bulletin reported on the $40m Aurizon rail allocation to from the CBD to Stuart</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, describing the story as a positive boost for Townsville. While there is little argument against the positive outlook this move has for the city, without also reporting Aurizon’s announced job cuts in the local community, there could be confusion over the job security for Aurizon workers. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<b style="font-weight: normal;"><br /></b></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As a duty to keep your audience adequately informed about issue that are important to them, if steps are not already taken, please begin producing content on this information for Bulletin readers. The people need to know, or be reminded, that on balance, the resources sector is in decline and is expected to be for quite some time, and that a major employer in Townsville is responding by letting workers go. </span></div>
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<b style="font-weight: normal;"><br /></b></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Thank you</span></div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-487619606021946575.post-82729537631790098322015-10-09T20:00:00.000+10:002015-10-09T20:00:09.956+10:00Coal and oil companies hate renewable energy<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: black; font-family: Arial; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">How widely known is it that </span><a href="http://insideclimatenews.org/news/23092015/ExxonMobil-May-Face-Heightened-Climate-Litigation-Its-Critics-Say" style="line-height: 1.38; text-decoration: none;"><span style="color: #1155cc; font-family: Arial; font-size: 14.6667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">ExxonMobil has spent billions over the last 30 years to deliberately discredit the impacts of fossil fuel burning has on global temperatures</span></a><span style="color: black; font-family: Arial; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">? </span><span style="font-family: Arial; font-size: 14.6667px; line-height: 1.38; white-space: pre-wrap;">I feel like not enough people are aware of how much coal, oil and gas companies invest in arguing against human influence on climate change. The biggest competitor to these industries are renewable energies and while there are definitely some levels of embrace and innovation within them, a greater portion of corporate muscle goes to suppressing new, cleaner technologies from advancement. In other words, rather than adapt and adopt renewable energy as a new source of capital, older energy companies have chosen to fight.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="536px;" src="https://lh5.googleusercontent.com/sX7rnPOwF2XSDASBcs2Kg6u8LDPS5apaxskHM5fhMc0SVNVv4E5-GFYQL8vec8tKDvz-3LtKdoxoSM_fo8yOhTd9bUaJsZ5Irk-y4bB7iaDW8ZBF9bf46JETbn8dYSrxOjt5ktop" style="border: none; margin-left: auto; margin-right: auto; transform: rotate(0rad);" width="667px;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It has been reported that Exxon was warned about the harm it was doing to the environment and the social and economic ramifications for decades. Source: <a href="http://insideclimatenews.org/news/23092015/ExxonMobil-May-Face-Heightened-Climate-Litigation-Its-Critics-Say" target="_blank">InsideClimate News</a></td></tr>
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<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><a href="http://www.pulitzer.org/works/2013-National-Reporting" style="text-decoration: none;">Pulitzer Prize</a></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> winning publication </span><a href="http://insideclimatenews.org/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Insideclimate News</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> has been following litigation related to ExxonMobil's efforts to suppress academic research since the 1980s. Click above for the details, but the short of it is that in the 1970s, Exxon (not Mobil yet) commissioned scientists to look into the impact the burning of fossil fuels had on the environment. Not only did the studies indicate what we know now about </span><a href="http://climate.nasa.gov/causes/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">human caused CO2 emissions influencing global temperatures</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, but their own researchers warned them to diversify their energy sources (into renewables) and begin to reduce their reliance on fossil fuels. The benefits would be not just to diversify and </span><a href="http://www.ucsusa.org/clean_energy/our-energy-choices/renewable-energy/public-benefits-of-renewable.html#bf-toc-3" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">future-proof their business models,</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> but to avoid contributing to the catastrophic climate related problems of today (drought, food shortages, rising sea levels, water quality and all of the political, social and economic challenges that are occurring as a result). Jumping back into present day and, becoming well known around academic circles, and hopefully becoming more mainstream, is the reality that in the face of sound economic advice and urgent scientific warnings, Exxon chose to confuse the issue in order to defend itself against competition alternatives. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The good news is that they're losing this battle, the bad news is that it's taking so long. Surprise, ripping coal and oil out of the ground and burning it for energy is doing irreversible damage to the environment and are resulting in catastrophic events that are beginning to show themselves in very real, practical way. </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Still, </span><a href="http://www.bloomberg.com/news/articles/2015-04-14/fossil-fuels-just-lost-the-race-against-renewables" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">with most of the academic and cultural world in agreement on this, </span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">there seems to be a new obstacles in the way of focusing resources to the growth and permeation of renewable energy into contemporary society. The new debate centres around the efficiency of renewable energy generation as a whole. There's a strong platform of those that view solar, water and wind power generation to be not as economically viable as fossil fuels. While this may be a valid question - economics and scientific research is currently looking into this - it is still unreasonable for this argument to be use to justify pulling resources away from renewables. Industries built on solar and wind power, not being able to generate as much as coal, or as cheaply as oil, should be viewed as a reason to push more investment behind them rather than less. </span><a href="http://www.investopedia.com/articles/03/012703.asp" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Economies of scale</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> have not yet been reached for the renewable energy industry which means that future investment will only serve to increase the sector’s efficiency. </span></div>
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<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The world is trending in the right direction. Recent measures are starting to point to renewables surpassing fossil fuels when it comes to gigawatts produced by new power plants in the United States as noted in the previous link. </span><a href="http://ec.europa.eu/eurostat/statistics-explained/index.php/Renewable_energy_statistics" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">In Europe, electricity generated by renewable sources has grown by 84% from 2003 to 2013</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, with </span><a href="http://www.eia.gov/cfapps/ipdbproject/IEDIndex3.cfm?tid=6&pid=29&aid=12" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">the same positive data trends emerging from Asia & Oceania</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The key is to make sure our governments don't let up. The debate has turned from environmental to economic with the argument no longer being against climate change but against "costly" renewable energy in favour of cheaper fossil fuels. As government budgets continue to be tightened and public concerns about costs of living increase, it's crucial to remember that renewable energy is in its infancy and that gains will be made in increasing scale, rather than stunting investment in favour of old technologies. It's good economics to lead the rush in clean technology from the ground up. </span></div>
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