Crack That Whip!

Posted on March 31, 2012 by Warren Dostie

Today I’m going to lash out – always a fun thing to do – spewing fire, braids a cracking, and the target of my indignation:  fine actress Jamie Lee Curtis.

She wrote an article on her blog on the Huffington Post  criticizing the “anti-aging” movement.  While I like Jamie, and she seems pretty intelligent, she clearly misses point on her scathing post.

I wrote a comment about it which said in so many words:  Active anti agers as a whole are the happiest lot.  They are not the ones complaining about arthritis, fatigue, cancer and heart disease .   They know they will eventually die, but they enjoy the process of pushing that devil back as far as they can.   Though some people fret and obsess with the slow decline of aging, grouping all of us together is like grouping anorexics with all dieters.  Not very smart.

Heres a good analogy:  I look forward to the upcoming Cigna 5K road race in Manchester.  My typical training pace is around 9 minutes a mile right now and I will be competing against some of the worlds best in that race – guys who can run 5 minute miles.  Should I not run because I have no chance of winning?   What do you think Jamie?

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I’m Fit, Therefore I Am :)

Posted on March 18, 2012 by Warren Dostie

Quick question  –  Name a four letter word starting with the letter a that is the “product of a workout”.   If you are a fan of crossword puzzles I’m sure you’ve seen this one before.   The answer?  Why it’s ache, of course.  No challenge there, but I think this gives us a little insight into the perceptions of many people, and possibly explains why they have such a difficult time with exercising in general.

Motivation is largely a matter of weighing the size and attraction of your goal against the effort and discomfort required to achieve it.   Much of this occurs on the subconscious level which may require the formation of positive habits to work.   But what if your initial assumptions themselves are incorrect?  How can this change the whole equation, and nip your rosy expectations right in the bud?

The negative aspects of working out, with all its conjurations of sweaty, stinking, toiling, gasping, and straining, and the resultant fatigue and soreness –  are all clearly perpetuated by non-practitioners; this is not what regular adherents experience at all.  The reality is actually just the opposite.

Why do non-exercisers cling to this misbelief?  Certainly not because of the information they receive from the experts.  The media may be another story however.  I feel that the true underlying reason is because some people never are able to continue a program long enough to experience the positive results of it.  In the beginning, as your body is adapting to this new form of stress there will probably be a degree of soreness experienced as you bring these dormant muscles to life.  This is only clearly noticeable in the very early stages however- usually for a couple weeks, or when you are deliberately undergoing extreme training for some competitive event.    (Of course that has it’s own rewards.)

Ask any lifelong exerciser how their routine makes them feel.  You might be surprized.  Myself, though sometimes I may not feel like attacking the weights or the road, I proceed to do it anyway.  I don’t do it so much for health, to avoid diseases, or even so that I look better, though that is a factor also of course 🙂   The reason I work out is because of the way it makes me feel.  I like the youthful strength, sturdiness and raw elemental energy it never fails to impart.  And especially now that after attaining a considerable age (56) I look forward to the way it erases the aches and pains and stiffness of aging.  In short – exactly the opposite of what that crossword expert predicted!

So if you hold a strong negative vision of yourself in a grueling painful program, try to take these words to heart and remember that after those few short weeks you will begin to feel better than you can ever remember feeling.  Thats the reality of what an exercise program provides.  It truly is addictive!

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Mental Jiu Jitsu for Weight Loss

Posted on March 11, 2012 by Warren Dostie

I’m sure you’ve heard of Jiu Jitsu – the art of self defense that’s gained a lot of popularity today in the sport of mixed martial arts.  It utilizes sophisticated principals of psysiology (far beyond simply punching or kicking someones face:)  that can allow a smaller, weaker person to defeat someone much larger.  Well, lets keep that word larger in mind, because I would like to show you how this ancient combat art might be used to make your waistline do a dissappearing act.

Jiu Jitsu is thought of as a technique that uses an opponents strength against him, combining surprise and leverage with surgically precise force.  He attacks you with all his might in a very predictable manner and you give unexpectedly, sending him crashing headlong into the floor or a wall.  Well this may have been the preferred tactic of the ancient practitioners, but after years of studying it – both in the dojo and on the tube, I can tell you that in the modern version the strategy has become more one of seeking out an opponents weakest point and instantly exploiting it, focusing your attack where he is most vulnerable.  Here your irresistable force meets a very movable object.  In the daily world this is often referred to as getting the most bang for your buck.

I have here a couple ideas for applying some mental jiu jitsu in your own little cage battle with the bulges.  They might help because the real stage for your fight is not so much the dinner table or the restaurant, it is in your mind, and you should try to find some psychological combat tactics to overcome this intimidating opponent.

Lets put some labels on the enemy.  Is it procrastination?  You might be subconsciously blowing your task way out of proportion.  Here is a possible solution.  Or you might be stuck on the old “instant gratification” unconscious mind set.  It is difficult to institute a program of any duration without frequent predictable reward and enjoyment.  Working out or dieting will not provide results overnight – despite what tv advertisements frequently claim.  So you have to commit to a certain time frame. 

Now it’s been well established in studies that it takes roughly 3 weeks to fully ingrain a new habit into your daily routine.  I suppose the repetition over that period forces some kind of mental alignment; whatever the mechanics – it is useful to know.  We can apply some mental jiu jitsu by telling ourselves that we are not going to start a year long diet, or anything that protracted and dragged out.  We are only going to try program x for 21 days.  So we take the pressure off even if there are no outrageous expectations. 

Remember that it is the long term proposition that usually deters us.  I remember when I tried quitting smoking 26 years ago.  The hardest part was the fear that I’d never be able to smoke them again – ever!  Emotionally we don’t understand that after a certain time we won’t miss em anyway.  So I broke it up into digestable bites.  This is part of the psychological jiu jitsu you should play.

So resolve to begin your new program on a specified date with an easy, nonintimidating conclusion.  If you have to tell yourself you can eat whatever your heart desires after that day go right ahead.  Take the pressure off.  Of course, after those three weeks you just might have developed the habit of working out or eating correctly;  it will certainly be easier to continue beyond the three weeks if you choose at that point.

Another way to utilize this trick is in starting a walking program.  If you want to walk a mile a day for your health, don’t say you are going to walk a mile.  Just put your walking shoes on and say you are going to walk for 8 minutes in one direction away from your home.  A mile might be an effort, 8 minutes is much more palatable.  Practically nothing.  Of course you have to walk back, and thats another 8 minutes, but you can take your time if you want………     

It’s all a mind game folks, the only way for these tricks to work is if you don’t fight them,  you have to get yourself on your own side.  After all, who’s going to lose if you don’t make them work for you?  Try to devise your own mental jiu jitsu tactics.  You just might be able to get that opponent to tap out so you can claim your prize! 

If you like my posts I’ve got a million of em, but I need a million intelligent readers like you!  Please put your email address in the box to the right and then click “sign me up”.  Its unpublished and direct to you!  Thanks,   Warren

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Droppin a Few In The Land Of Plenty…

Posted on March 3, 2012 by Warren Dostie

Look closely at the two plates on my dinner table.  The one on the left is the sole survivor of a set my mother fed us with in the 1950’s.  It can still get the job done, but as you can see it is dwarfed by the more modern one on the right.  This “new improved version”  has over 30% more  “feedin”  room, and a handy little rise and lip on the edges so you can really load that baby up.    Its too bad that this expression of opulence has enlarged the average American waistline to about the same degree.

Portion control is a very serious obstacle that people must overcome if they have any hope of shedding those excess pounds.  If you read my last post, I gave some recommendations for avoiding hunger by adding more “mini-meals” throughout the day.   These preprepared snacks tend to level out your appetite, and also have a positive effect on your insulin/glucagon axis, which means they keep your blood sugar within a steady healthy range.  The keyword here is preparation, you want to have meals and snacks ready in advance.  Diet smarter, not harder!

Today I’ve got a couple of  relatively new but easily available dietary supplements to add to your arsenal.  They both help to control your appetite and work in multiple ways to aid in fat burning and weight loss. 

The first one is a handy spice you may have heard of – safron.  Safron not only adds zest to certain dishes, but it doubles as a mood enhancer in certain cultures, and it does this by stimulating the production of seratonin, a calming neurotransmitter that also provides one of the main signals of satiety at the end of meals.   Many antidepression prescription drugs called SSRI’s or “selective seratonin reuptake inhibitors” work to maintain seratonin in the synaptic junction between neurons.  This tends to inhibit other antagonizing ones, delivering the calming effect.  A team of French researchers have shown that safron can dramatically lessen between meal hunger, and also reduce that  need to eat and eat until you can barely stand up.  Safron can be found on the spice counter and goes well with many meals.

The other on I would encourage you to try is called Irvingia Gabonensis, a derivative of the African Mango plant.  Irvingia works in many ways to curb hunger and cut down on the urge to overeat.  Have you ever heard of Leptin?  This is a hormone produced in adepocytes that tries to tell the brain when they have had enough.  The trouble is that even though fat people have a lot of adepocytes, and actually produce more leptin, their bodies have developed a sort of resistance to it that shortcircuits their intended function. 

Another problem is that fat cells also produce C-reactive protein (CRP) which has dire cardiovascular consequences and can also interfere with the function of leptin.  Incidentally, one of the most effective ways of inhibiting crp is to eat fish or take omega 3 supplements.

Irvingia has shown great promise in reversing leptin resistance.  It also works by inhibiting an enzyme that stores glucose as triglycerides in adepose tissue.  In other words, it helps you to feel fuller, and helps you to lessen the fat build up from eating too much.   If you have trouble controlling in between meal junk food snacking and overeating, why not give it a try?  I don’t know about you but I find it easier to pop a healthy plant derived pill than to put up a constant battle of willpower and abstinence! 

I have to confess that I ended up taking the plate on the right.  In fairness I only filled it once, just enough food for a growing boy like me!

If you enjoy my posts please put your email address in the box at the right and click – sign me up!   Its safe and unpublished and you can comment anytime.    Thanks again,   Warren

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“I Could Eat an Elephant!” “Ooops!”

Posted on February 18, 2012 by Warren Dostie

Have you ever heard this marvelous piece of advice before:  “Eat only when you’re hungry.  Mid morning or afternoon snacking is a big part of the problem –  we often eat without even thinking about it…..”     – I’ll bet you have heard it, and it sounds pretty logical, right?  There is even some truth to it, if you find yourself regularly snacking on the typical goodies available – like chips, doughnuts, cookies or soft drinks, you pretty much can predict the result.   But I’m here to tell you that the philosophy behind this advice is very lacking.  These people are putting you on the wrong track.

Do you really want to lose weight?  Are you tired of the yo-yo ups and downs and regular frustration that seems to dog you?  Then why not try a different tactic.  This one will get you back on track the way nature intended you to be.   The advice is simple:  eat when you are NOT hungry.  Better still, never allow yourself to get hungry!

Hunger, not mindless snacking, is the root of the failure of most if not all diets.  We try so hard to avoid hunger:  by eating titanic servings, by all th0se thoughtless snacks, even by searching for healthy foods that sustain fullness for longer periods.  (The latter is the smarter way of course).  We certainly want to elliminate those fattening snacks, but the trick is to replace them, not to avoid them.  You see, denial is a negative thing.  Any diet that espouses denial of something you enjoy will fail in the long run.  Period.  Substitution is the key to your salvation.  And furthermore, you will do better by actually eating something regularly than by trying to find foods that “stay with you”.

A big part of the physiological/emotional problem dieters encounter is the deliberate habit of gorging themselves on very spicy or very sweet treats to fill some deeply rooted phychological need.  I won’t dwell on this phenomenon here, but I feel that by levelling out the hunger/fullness cycle you might even ameliorate the problem and lessen the tendency to “reach for some comfort” in the form of a full quart of ice cream, or a whole box of chocolates…..  Makes some sense right?

So what we need to do is to take a minute, (and a pen and paper) and plan out some healthy snacks and “minimeals” to eat in between the 3 major ones.  Dare yourself to take an apple in your hand and actually bite it.  Healthy foods do not always “grab us” – we don’t have the impulsive desire to consume them, but if we drag them along and we actually take a bite, we enjoy it.   Nearly every time.  It’s actually surprizing.   So keep plenty at hand.

If you had a healthy meal the night before its good advice to keep some leftovers and pack them to have for your “in between meal” at around 10:00 am.   Have another ready to consume mid-afternoon.  You should have something healthy prepared every morning – enough for at least two meals/snacks.  If you try to rely on vending machines or fast food outlets you are doomed from the get go.  You be eating trash again before you know  it.

Your ultimate goal is to try to even out the size and calorie count of your 5 or 6 meals throughout the day, so make sure you have plenty on hand.  Get off the “3 squares” kick.  Nature intended grazing and foraging, not starving and stuffing.  

There is so much more to be said about the types of foods that you consume and the impact they will have on your diet and general health plans.  Its easy to find information on this and other websites.  But I think that the fundamental strategy is to be in control, to always keep a steady even approach to your consumption habits, and by elliminating hunger you have gotten off to the best possible start.        Give it a try!

If you enjoy my weekly tips/information please put your email address in the box to the right and click “sign up”   Its safe, unpublished and direct to you!     Warren

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Stay Strong, It Wont Be Long…

Posted on January 28, 2012 by Warren Dostie

                                                                                            

We hear from the experts that even at this early date, new years resolutions begin to fall.   Its pretty sad, if you can only maintain your resolve long enough to experience some reward you are bound to succeed.  Remember that you are special.  You owe it to yourself to become all that you can.  This might not not be easy, but I continually post tips that I hope will make it so for you.  Here some ideas on an obstacle we all are familiar with:    Procrastination.    (I love to write about this subject because I’m so good at it:)

We get to choose our own enemies.  When we procrastinate we have chosen ourselves.

Procrastination is not a pause, it is a setback, a tiny destruction of the framework of success you have so earnestly constructed. 

Here is my attempt at a poetry, concerning that tempting subject:

Procrastination = personal annihilation,   I do not wish to experience that sensation.              If you’re “running in place” for some momentary elation,  your  hopes and your dreams – will be dealt a cruel frustration.     (Give me an A for effort, will ya?) 🙂

(photo is of  the Gold Coast, near Detroit)

 

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The Right Whey to Lose Weight

Posted on January 14, 2012 by Warren Dostie

On the shelves of your local grocery store…

Have you had your whey protein shake yet today?  If you aren’t using this amazingly effective (and good tasting) food source, you are missing out on a whole slew of rich benefits.  The research keeps flowing in, and it is undeniable:  whey protein is truly a miracle supplement.

It has long been a favorite of the body building crowd,  they know that whey has the best overall blend of amino acids of all known foods.  It is rapidly absorbable, stimulates tissue building and repair, and is one of the best possible promoters of immunity – whey can stop a cold right in its tracks see  here     What else could you ask for?

Whey might also be a powerful ally in the battle of the bulge.  A study published in the Journal of Nutrition here showed how whey can alter body composition while also stimulating fat loss.  In other words while you are preserving lean body tissue you are also lowering your overall weight.  The researchers observed a shrinking of waist dimensions in the subjects studied.  This has been borne out in other reviews. 

But how does whey do this?  Probably partly because protein promotes fullness, while also stimulating glucagon, a hormone produced in the pancreas that basically keeps you full longer.  (by maintaining steady blood sugar.)  Whey gives an instant charge to your greedy muscles, which also keeps your metabolism running at a fever pitch.  It is also low calorie by the way, and is usually ok for those with lactose issues.  Try it slowly if you fit this catagory.

In summary, if you add up all the short and long range benefits it becomes a no brainer.  Whey protein is one of the key supplements for those who wish to maintain a strong youthful body free from disease well into later life.   Have a glass every morning.  Your body will thank you down the line.

Posted in Age Reduction, Diet, Energy, supplements, Weight Loss, whey | Tagged , , , , | 1 Comment

“I’ll Drink To That!”

Posted on January 7, 2012 by Warren Dostie

Mmmmmmm, keep em coming…

When Voltaire was informed by his physician  that coffee was a “slow, steady poison”, he replied “Yes, it must be a slow poison, it has been poisoning me for over seventy years!”

Now I don’t advocate drinking up to 50 cups a day as the famous philosopher was reputed to do, but Voltaire was obviously way ahead of his time on this – as he was on just about everything else.

Despite the unfathomable attempts of many to find some clear cut health dangers involved with drinking the stuff, we can not see any well supported studies that implicate it other than in special cases: flimsy admonishing about those with high blood pressure, etc.  So in other words – GO AHEAD AND ENJOY IT!

Feel good about the news that coffee consumption up to, no especially at amounts of 4-10 cups a day imparts many health benefits in some “fairly important” areas  such as the prevention of certain cancers, weight control, cardiovascular health;  it can even help weight trainers and other athletes to increase their workout capacity.  It’s quite the package and it tastes pretty good too.  This is one case where good dietary advice is fairly easily adhered to.

Coffee shows the highest antioxidant properties of all foods tested.  Healthy nutritionists know what that implies. It has shown promise in fighting endometrial, prostate, skin and other cancers.  It lowered the risk of developing kidney stones in women by 10% in one study.   The list goes on and on.

The latest evidence shows how it can have a powerful inhibiting effect on the glucose spike we experience after meals.  This is an area that has received far too little attention by doctors and researchers.  Typically they only are concerned with fasting glucose levels – which are healthy in about the 70 – 100  mg/dl range.  Post prandial (after meal)  glucose spikes can often reach and float at over 180 mg/dl.  This temporary spike is capable of inflicting serious long term damage.

 It does this through the action of  chlorogenic acid which inhibits the production of glucose in multiple processes (glycogenolysis and gluconeogenesis for example)  and it is shown that the beneficial results are greatly increased when one consumes higher volumes – as much as 5 – 12 cups per day.

So if you are considering a high protein diet, have a type ll diabetis problem, or you want to slow age related cognitive decline, have a cup of medication.   Or two or three.

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2012 – Your Best Year Ever

Posted on December 31, 2011 by Warren Dostie

There’s nothing holding you back – but what is pushing you forward?  What is going to impel you to reaching those great objectives you’ve set for yourself this year?  Yes, thats right – that face you see in the mirror.  But just so that there are fewer stumbling blocks in your path on the way,  I have a few tips and strategies for you so you can really make it happen this time.

    Ok, you’ve set 2012 as the year you finally shed that agonizing 40 extra pounds that nobody loves.  You have taken a before picture, and an after picture (of someone with a great body with the head cut off, maybe?), put it on your fridge, and decided firmly that only one will look like you 6 months from now.

    You’ve made a list of foods to pickup next time out shopping – without chips, ice cream, candy, or highly glycemic “white” stuff.  You will stick to this list.  (Of course include healthy deserts and treats, you’re not a slave, just a smart person🙂

    You’ve circled a date on the calendar for your first walk or workout.  Better yet circled three or four more down the line.  Planning makes perfect.

    All thats left for you is to get started.  Always keep in mind that the real battle in a weight loss program, (or anything else) is in the arena of the psychological.  It doesn’t really matter that much which diet you select.  Its more about execution.  And that is where you have to be smart.  You must keep this in mind when its time for action.  Look at it like this:  What is most important to you?  Staying fat but getting a short term giggle from a treat, or getting fit, sexy, strong and happy?  You make that decision  everytime you reach that circle on the calendar.

Of course you’ll often run into that little devil I like to call Procrapstination, he can easily upset the apple cart.  Again, use awareness to brush it aside and move forward.  Understand that procrastination is far more than a delay, it is a setback, and an insult to yourself.  You decided in a calmer head that this was the best course for you, and all the flimsy rationalizations your urge projects are really just a bunch of bull.  You have a great, exciting goal right in front of you.  And it wont take all that long either.  Brush it aside and move right on and take it!

 

 

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Test Drive a Real Beauty!!

Posted on December 24, 2011 by Warren Dostie

One of the common negative themes we fitness trainers hear over and over is the old “I just simply hate exercising!  Why bother killing yourself in the gym if it’s only gonna add 2 years to your life?”    I am dumbfounded everytime I hear or read this.

We are all aware of the tremendous benefits inherent in any fitness program, but some people have a difficult time envisioning how it can add to their enjoyment of life.   For these people fitness is viewed as an unpleasant necessity, they see exercise as a way to stave off disease, or simply shed weight.  While these are good reasons in themselves, this attitude clearly overlooks the real reason exercise nuts do their thing.

I have a well-worn but useful analogy to help those in doubt.

Imagine your body as an automobile, and you’re in the drive of your lifetime.  What are you sporting?  It does 0 to 60 in how much time?  Are you experiencing a bumpy ride or a smooth well handling one?   Would you rather plod along, getting passed by everyone and his mother or would you like to feel the pull of raw exhilarating speed and power?

I don’t know about you, but my rig is by now a classic (almost an antique!) yet I keep it in top condition, enjoying the ride every where I go.  Your body is really the same thing.  Once you get your shape back you’ll want to show it off, possibly even enter it in local competitions, at the very least you will enjoy the way it feels and the way it makes everything more pleasant.  Like they say it’s about adding more life to your time, instead of vice versa.

 

 

 

 

 

 

 

Want to get on board?  Check back here for my next post, I will show you a sure-fire way to motivate yourself and take back whats yours!

 

 

 

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