When you invented shaving every morning for men, what were You thinking? I know it was a long time ago and there was a good reason for it at the time. Just help me to understand.
P.S. I have lost 29 lbs this year. Since you don’t follow me on Facebook, you probably hadn’t heard. Pretty good, huh?
Hope the shaving question didn’t make You mad. Not questioning you. I am just curious. I think losing weight has given me more confidence and allowed me to be more assertive. And ask questions I wouldn’t have asked last year when I was heavier.
Let me know on the shaving thing.
And good job on most everything else.
P.P.S. I noticed in pictures of you at church you are carrying a few extra pounds than you probably should at your age. Do you know your BMI? I know we are all very busy, especially You, but we still have to take time to take care of our health. And that goes for You too. Since you don’t shave, maybe you could take those 5 minutes every morning the rest of us guys spend shaving and try running in place. Or doing jumping jacks. You will notice a difference pretty quickly.
Not judging. Just notice others wieght issues more than I used to. A more slimming and darker colored robe might help too. Just a thought.
Dinner conversation topics in my home can vary from the serious to the mundane. My kids (all pre-teens and teenagers) still communicate with me in more than a series of grunts. They acknowledge each other’s existence. It’s fantastic. Imagine my chagrin when we spent a whole meal discussing their fears for my well-being. My kids are pretty aware of the world around them. They listen to and read the news. They also have a clear understanding of what I do every day. So, when they hear about health care workers who have contracted Ebola in Texas, it is no giant leap for them to worry about and for me. As a hospital-based health care worker in a city rich with citizens who hail from hundreds of countries, it is likely that there will be many Ebola scares close to home in the near future. I practice in a hospital that was at the epicenter of the SARS outbreak in Toronto in 2003. While my children were too young at the time to remember it, they have heard about it and have even seen the movies-of-the-week that were based on it.
I remember the first child who had contracted SARS from family members who had already succumbed to the disease. When that child was admitted to hospital, my colleagues and I (all young professionals with young children, except for one single guy) looked at one another and tried to decide who would don the N-95 mask, gown, face-shield and gloves and care for the patient. Those early days in the outbreak were filled with many questions but few answers. We were faced every day with new instructions and new rules about how we were supposed to be screened, to protect ourselves and to care for our patients. One of my colleagues, the unmarried physician in our group, selflessly volunteered to expose himself to that first patient so that the rest of us could minimize our risk to ourselves and to our young families. We all remained healthy throughout the SARS outbreak, which lasted for several months but the memories of working in those conditions are still quite vivid.
Now, my children are old enough to understand what might happen with Ebola. They are concerned for me, and for the fallibility of PPE (personal protective equipment). They ask me about resource allocation, too. What will happen if there are not enough ventilators or ICU beds for all the sick patients? Who will decide who receives intensive care and how will those decisions be made? Are all states and provinces approaching preparedness in a consistent fashion?
These are all excellent questions. Unfortunately, no one yet has those answers. The real risk of an Ebola outbreak in North America is low. However, past experience suggests that we will have to be prepared so that if there is an outbreak, we will have the answers to my kids’ questions before we need them.
A common question I get from clients, “can I drink alcohol and still get results?”
As with most questions I receive, there is no yes or no answer, it simply just depends. It depends on how much and how much of what you are drinking.
I am a firm believer in moderation and balance. I believe you can achieve your fitness goals and still have a drink or two, here and there. So for argument sake lets define moderation; no more than one alcoholic drink for women and no more than two for men, per day. An alcoholic drink is defined as 4 oz. of an “adult” beverage.
So JB what are the drawbacks to drinking alcohol as it relates to my workout?
Glad you asked, here are 5 side effects to drinking alcohol and working out:
Muscles are composed of 75% water.Inadequate water intake zaps the muscles of strength. When alcohol is in the system the kidneys must filter large amounts of water to flush the alcohol out of your system, causing dehydration. Too combat this, after drinking alcohol drink 32 oz. of water. This should help with the dehydration and lessen your hangover.
Although alcohol is a carbohydrate, it does not convert to glucose like most carbohydrates but becomes a fatty acid and is more likely to be stored as fat. If you exercise and drink alcohol, it causes your fat metabolism to be put “on hold.” The caloric content of alcohol adds up to seven calories per gram. A 12-oz. beer, on average, contains around 146 calories, 13 g. of carbohydrate and a few vitamins and minerals. A shot of gin has around 110 calories.
Alcohol depletes vitamins A, B, C, calcium, zinc and phosphorus.This nutrients are vital in the retention and increase of your muscle. To combat this depletion, if you are going to drink take a multi-vitamin prior too. This will help decrease the depletion because you are taking in excess nutrients.
Alcohol increases estrogen in men, thus lowering the free testosterone in the body. Testosterone helps build muscle tissue.
This could go with fat storage but a common characteristic of a man or woman that drinks too much beer is the beer belly. Because alcohol is a toxin, the liver must filter it out of the body. If taken in excess over the course of years the liver will secret a fluid that will build up in the abdominal wall. Causing the dreaded beer belly.
2 “Healthier” Options
There are better options to drink than others. Again, these options are lower in calories but anything in excess, regardless of caloric value, will derail your progress in body transformation.
Is the most friendly of all alcoholic beverages, averaging just 20 calories per ounce for most wines. Check below!
Calories Per Ounce
||Per 5-oz Serving
||100 calories, 2 g carbs
||100 calories, 2 g carbs
|Zinfandel® White Wine
||100 calories, 2 g carbs
||100 calories, 4 g carbs
|Merlot Red Wine
||100 calories, 4 g carbs
Not exactly sure why it would be called hard but these are more caloric intensive than wine but not as bad as liquors, mixed drinks or some beers. Refrain from adding sodas to the mix or the calories will go up.
||Calories Per Ounce
||Per 1.5-oz Serving
||64 calories, 0.4 g carbs
||77 calories, 8 g carbs
||98 calories, 0 g carbs
||104 calories, 0 g carbs
||104 calories, 0 g carbs
||104 calories, 0 g carbs
||104 calories, 0 g carbs
||104 calories, 3 g carbs
||104 calories, 8 g carbs
||119 calories, 0 g carbs
A life with synergy requires balance and drinking alcohol has its benefits but also its drawbacks. Anything in moderation will be fine, the probably lies in excess and will lead to lower muscle tissue, increased bodyfat and lower quality of life.
We live in a world that goes 100 miles per hour…everyday. Sometimes the last thing on our mind is preparing food. Though a necessary evil, preparing our food is always the best practice, instead of eating out. However there are times where going to a restaurant are warranted.
For nearly 7 years, I traveled up and down the roads and eating out was the only option I had. Through that experience, I developed some “tips” to eat my body full of nutrients and to fuel my workouts at the same time eating out.
Here are my 5 tips:
1. Game Plan
If you know you are going to be traveling, Google the restaurants close and if need be look at the nutritional facts. If you are in a hurry or you have a business meeting, plan where you are going that you know has healthy options. To use the excuse of a meeting or didn’t have time, is not acceptable when there are so many better options.
2. Survey the Menu
There will always be better options and most places have a “healthy” option selection on their menu. Just look for it or ask the waitress. Texas Roadhouse in Lexington has the JB Fit Menu
3. Learn How to Order
When I order at a place I tell them specifically what I want:
“No seasoning” “No butter” “Grilled no fried” “Sweet potato plain”
To most this may seem like a pain but it saves you in the long run. Most cooks at restaurants will pile on the margarine and salt, making for an unnecessary nutritional nightmare. Just ask to not have it. I do it all the time, it will be OK!
So you steak comes with fries? Hey yo, substitute green beans for those fries or a plain sweet potato. Over the long run this will help you. Meal comes with two sides and everything looks like old school country fixings? Sub out a house salad (salad dressing on the side). Easy substitutions will save the calories in the long run.
5. Control the Portions
They give you too much food. You don’t need all the food they give you. Eat half and save the rest for lunch tomorrow (if healthy). No reason to big out if you do not need too.
5.1 The Table Setting
Some places will give you bread (for free) when they seat you. Resist or tell the host you do not want any bread. Resist the temptation before you gorge yourself on bread before a big meal.
5.2 Cookie Monster
“Would you like to see a desert menu.” Answer no! Again, you will fall into temptation that you will not be able to recover from. Just say no to cake!
Take it from me, I have done my fair share of eating out. But it should not interfere with your fitness goals and the way you feel. Hope you enjoyed this post!
We never stop learning.
This morning I learned that if I cut myself shaving to be sure not to make a nick so deep that it bleeds for 28 minutes. That is too long and just a bad idea generally.
I also learned that if I do cut myself badly shaving and tissue isn’t enough to stop the bleeding, an excellent alternative is a small article of clothing, like briefs. Hanes seems to be particularly effective. They are soft and very absorbant and last longer than a tissue. And you can… even take them with you if the bleeding hasn’t stopped and you have to get to work.
And, finally, I learned that if I cut myself shaving and am using a pair of underwear to stop the bleeding while driving to work, no matter how badly I want a cup of coffee, I shouldn’t walk into the coffee shop pressing a pair of men’s underwear against my face. It makes it hard to get good service.
Trust me on this last one.
I get food cravings. You get food cravings. We ALL get food cravings. But what does it mean?
A few months ago I read an interesting article (I have searched and cannot find it) about the affect, low quality, nutrient deficient food has on our brains. To summarize the article; research had been done on the brain and how it responded to eating donuts, pop tarts and other “junk” food. Essentially it caused the body to crave these foods even more because the brain and body had not been satisfied with the amount of nutrients it had gotten. So it needed to eat again. This caused overeating in several test subjects.
Make of it what you will but when we crave and subsequently eat foods that would be considered low nutrient food, you end up craving more it to make up for the lack of nutrients that other foods such as vegetables, fruits and lean proteins would provide. Thus causing overeating.
So…What is my body telling me when I crave certain foods? Great question. I have always said that what your body craves, tells you what your diet is lacking. So here is a list of cravings and what you need and what to eat instead:
What you need: Magnesium
What to eat instead: Nuts, seeds, veggies and fruits
What you need: Chromium, Carbon, Trytophan
What to eat instead: broccoli, chicken, fatty fish, nuts, fresh fruits
Craving: Starchy Carbs (pasta, bread)
What you need: Nitrogene
What to eat instead: high protein foods, fatty fish, chia seeds
Craving: Oily Foods
What you need: Calcium
What to eat instead: green leafy vegetables
Craving: Salty Foods
What you need: Chloride, Silicon
What to eat instead: cashews, seeds, almonds, fatty fish
This is by no means the end all be all list. However, this gives you an idea of how to help your cravings. This also does not taken into consideration the emotional value of food when dealing with stress and the daily stressors of the world.
But there is always this…
I had only one goal for India: survive. Hours after I wanted to be in a hospital, between gasps for air, I wondered if my goal of survival was too ambitious. The trip between Agra and Varanasi started well enough. We had reserved beds in an air conditioned sleeper car, complete with fresh linen that was Four Seasons compared to our crowded and sweaty, jail-like experience in General Seating. Shortly after laying down to sleep though the ride took a turn for the worst: I was struggling to breathe.
To put it gently, I have terrible allergies. One could say I’m allergic to life, but that would be an understatement, I’m allergic to dead and inanimate objects as well. Luckily my allergies are manageable: avoid horses, animal pens, and untidy, pet infested homes. If exposed to such situations my body floods my head with mucus, constricts my airways, and, in extreme circumstances, makes my whole body break itch. Overall, my allergies can quickly create an uncomfortable situation.
Only four times in my life have I actually considered that my body could suffocate itself. The previous times I had access to medical attention. This time I was out of bullets, I tried everything I was carrying to no avail; I needed medical attention and I needed it now. I didn’t know where the train was, where I could get help, or at what point barely breathing would become not breathing. It was during this crises that I realized I was not carrying the right medicine to deal with such situations.
As soon as LOCAVORista awoke she began peppering me with questions about my obvious issue. I tried to ease her concerns, but it was hard to hide my condition. The train was moving too slowly, minutes felt like hours and I wasn’t getting better. Finally I admitted: I need to go to the hospital.
After finally arriving in Varanasi and surviving past dozens of hotel touts we arranged a rickshaw to a private hospital. I was quickly seated with a physician that had a US medical degree on the wall. He was convinced I needed to spend a night in the hospital, have a chest x-ray, and get a cortisol shot. Accepting that I would only spend a night in an Indian hospital if I were severely bleeding or unconscious, he finally wrote orders for me to receive nebulization. My 12 hour ordeal came to an end after 10 minutes on the magical machine.
This situation made me reassess what I carry to fight my allergies. Previously I carried an arsenal against allergies in general, but nothing to deal with an emergency. Allergies are uncomfortable, but a breathing emergency can kill. I didn’t worry about emergencies at home as medical treatments are always near; while traveling, help may not be available when it’s needed most.
Due to this experience I re-evaluated what I’m carrying, specifically adding Prednisone for emergencies. This deals with my specific condition, for others though carrying an EPI-Pen may save their lives. Below is a list of the things that I carry to deal with allergies and allergy-induced asthma. Obviously you should consult a specialized physician who knows your specific conditions before setting off.
- Fexofenadine HCL (brandname Allegra or Telfast). This is my stalwart against general allergies and available inexpensively, over-the-counter, globally.
- Diphenhydramine (brandname Benadryl). This is the ultimate over-the-counter allergy stopper. The problem is that it knocks me out, one to two pills of this over a 12 hour period and my allergies are gone; but I will be sleeping for that entire period. When things go bad this clears my system.
- Albuterol Inhaler-PRESCRIPTION ONLY (brandname Ventolin). This is an emergency inhaler that helps me breathe when allergies are overcoming me.
- Flovent Inhaler-PRESCRIPTION ONLY (no generic at this time). This is a “daily use” corticosteroids inhaler that I use when I’ve been having extended breathing issues (multiple days). I use it until I feel confident that whatever has been aggravating my allergies is gone.
- Prednisone-PRESCRIPTION ONLY. I was not carrying this at the time of my asthma attack on the Indian train, but should have been. For an allergy induced asthma attack this is a literal lifesaver. I won’t travel the third world without it again.
Do you travel with medical conditions? How do you deal with emergencies when you are far from professional assistance?
Cancer is real and serious concern for us all. The following blog is dedicated to Beth, who bravely battled breast cancer for 14 years, Claude Bowen, Sr who passed away in December from prostate cancer and the many other who have fought cancer head on and never gave up the fight. This is for you.
A word that strikes utter fear in people. And with good reason. As you see below the statistics are staggering. Every year, cancer becomes more and more prominent. In comes in all faces and types, packaged differently to wreak havoc on the human body. This post is not so much about the stats or what causes cancer but what can we do to prevent or slow the progress of this problem. This post is not to show you how smart or not smart I am as it relates to the disease. This about my grandfather, who was 88 years old and is put up the fight of his life against several types of cancer. Over the course of several months, I have saw the personal struggle he went under and the downward spiral of an independent country boy. It took hold of him and it didn’t let go. It is tough to watch but it shows how tough he was to continue to put up a fight against insurmountable odds.
This is also about my beliefs. Something that I often catch strange looks for and snide remarks about. However, I firmly believe in my heart of hearts that all things are possible through fitness. It is our fountain of youth, protector of disease and an absolute must for the human body. My motto is all things through fitness, it is the name of my website and is etched on my skin. I believe it because I have seen it.
I have seen people overcome disease, fight obesity and win, improve their personal lives and overall become better people. Fighting cancer is no different. Fitness plays an important part in the fight with all forms of cancer. Check these statistics from the National Cancer Institute:
Colon Cancer- Many studies in the United States and around the world have consistently found that adults who increase their physical activity, either in intensity, duration, or frequency, can reduce their risk of developing colon cancer by 30 to 40 percent relative to those who are sedentary regardless of body mass index (BMI), with the greatest risk reduction seen among those who are most active.
Breast Cancer-Most studies indicate that physically active women have a lower risk of developing breast cancer than inactive women; however, the amount of risk reduction achieved through physical activity varies widely (between 20 to 80 percent)
About 20 studies have examined the role of physical activity on endometrial cancer risk. The results suggest an inverse relationship between physical activity and endometrial cancer incidence. These studies suggest that women who are physically active have a 20 percent to 40 percent reduced risk of endometrial cancer, with the greatest reduction in risk among those with the highest levels of physical activity. Risk does not appear to vary by age.
Lung Cancer- At least 21 studies have examined the impact of physical activity on the risk of lung cancer. Overall, these studies suggest an inverse association between physical activity and lung cancer risk, with the most physically active individuals experiencing about a 20 percent reduction in risk.
As you can see fitness can dramatically changed the diagnosis and prognosis of cancer. Think about what the statistics would be on people who exercised regularly who got cancer. I stand behind my belief that all things are possible through fitness, fighting cancer is not an exception to that rule. Regardless of activity level cancer affects us all. Our loved ones and even ourselves will be faced with this disease. The struggle and the will to live is the most important.
Through fitness you can fight and win. For those struggling with the disease, continue to fight and never give in. The spirit to beat it and the mindset is all you need. Keep fighting!
Yours in fitness,
National Center for Chronic Disease Prevention and Health Promotion and Centers for Disease Control and Prevention (1996). Physical Activity and Health: A Report of the Surgeon General. Retrieved June 26, 2009, from: http://www.cdc.gov/nccdphp/sgr/sgr.htm.
National Center for Chronic Disease Prevention and Health Promotion and Centers for Disease Control and Prevention (2008). Preventing Obesity and Chronic Diseases Through Good Nutrition and Physical Activity. Retrieved June 26, 2009, from: http://www.cdc.gov/nccdphp/publications/factsheets/Prevention/obesity.htm.
Slattery, ML. Physical activity and colorectal cancer. Sports Medicine 2004; 34(4): 239–252.
IARC Handbooks of Cancer Prevention. Weight Control and Physical Activity. Vol. 6. 2002.
Ballard-Barbash R, Friedenreich C, Slattery M, Thune L. Obesity and body composition. In: Schottenfeld D, Fraumeni JF, editors. Cancer Epidemiology and Prevention. 3rd ed. New York: Oxford University Press, 2006.
Lee I, Oguma Y. Physical activity. In: Schottenfeld D, Fraumeni JF, editors. Cancer Epidemiology and Prevention. 3rd ed. New York: Oxford University Press, 2006.
McTiernan A, editor. Cancer Prevention and Management Through Exercise and Weight Control. Boca Raton: Taylor & Francis Group, LLC, 2006.
Tardon A, Lee WJ, Delgado-Rodriguez M, et al. Leisure-time physical activity and lung cancer: A meta-analysis. Cancer Causes and Control 2005; 16(4):389–397.
Giovannucci EL, Liu Y, Leitzmann MF, Stampfer MJ, Willett WC. A prospective study of physical activity and incident and fatal prostate cancer. Archives of Internal Medicine 2005; 165(9):1005–1010.
Holmes MD, Chen WY, Feskanich D, Kroenke CH, Colditz GA. Physical activity and survival after breast cancer diagnosis. Journal of the American Medical Association 2005; 293(20):2479–2486.
Pinto BM, Frierson GM, Rabin C, Trunzo JJ, Marcus BH. Home-based physical activity intervention for breast cancer patients. Journal of Clinical Oncology 2005; 23(15): 3577–3587.
Meyerhardt JA, Giovannucci EL, Holmes MD, et al. Physical activity and survival after colorectal cancer diagnosis. Journal of Clinical Oncology 2006; 24(22):3527–3534.
It is astounding to me how many nutrition blogs, books, websites and magazines there are.
In the United States alone, there are 2,500 diet/nutrition books on the market.
2,500? Holy cow! What for?
I digress though. After training for 11 years, I have found that most people go wayward on their nutritional plan in between meals and at night. People get the munchies and they want things to snack on. Chips, candy, chocolate and a litany of other nutritionally lacking foods become the staple of one’s snacks. This leads us into a false sense of control and snowball’s us off our well planned out nutrition plan.
This can be solved, very easily, by picking more nutritious, easy access foods. 5 of which I consider the best snacks at my training desk. Always ready for when my blood sugar crashes and I need a quick boost of energy but cannot eat because I am training a client (eating while training clients looks awful by the way).
So without further ado, here is my list of the 5 best snacks:
- Quest Bars You can define whether a food is good for you or not by the amount of ingredients it has in it (most of the time). Quest bars are the only protein bars I have seen that have fewer than 100 ingredients in them (joke). All joking aside, they come in a variety of flavors and are made up of all gluten free ingredients. For more information check them out here http://www.questnutrition.com/ingredients/
- Almonds I love almonds! There are a staple for me when I need something to get me through a couple of hours of training before I eat a meal. A handful of almonds can supply a sufficient amount of calories but also nutrients to get you through to your next meal or get your through a hard workout. Loaded with healthy fats, almonds can help in decreasing bodyfat (Omega 3s), decrease the chance for heart disease (Omega 3s) and decrease inflammation (ta da Omega 3s). Also, very versatile with almond butter and almond milk being a great substitute for peanut butter and milk.
- PB2 and Protein Powder A great combination to snack on to get your through the day. PB2 is a powder peanut butter that has 85% less calories than regular peanut butter. Add in a good protein powder (UMP by Beverly International is my go-to) and you have a great snack that has a lot of protein and a little bit of fat to keep you full for a few hours. Have a sweet tooth? Add some cinnamon and it tastes great!
- Rice Cakes You laugh but I love rice cakes. Especially when I need something quick and need something that has a crunch. This usually keeps my cravings to a minimum (I love crunchy foods) and goes best post workout when I need some carbs. You can add almond butter or some PB2 to make it more a meal, if you chose.
- Suja Those unfamiliar with Suja http://www.sujajuice.com/ it is a brand of juice that is cold pressured. Via their website here is how they describe the process: Cold Pressure, also known as High Pressure Processing retains food quality, maintains natural freshness, and extends microbiological shelf life without heating to high temperatures. After our juice is bottled, a high level of cold pressure is applied evenly to destroy pathogens and ensure the juice is safe to drink while preserving vitamins, enzymes and nutrients. These make great snacks that you can drink and pack all your nutritious fruits and vegetables into one drink. In my line of work where I sometimes preform 6-8 sessions in a row, I need quick and easy snacks to keep me going. I also need food ready so that I do not go without food and/or make the wrong choice on what to eat. These work great for me and hopefully they work great for you.
Weighing in. One last time.
8 months and 4 days ago I weighed 205.4 lbs and set goal for myself to get down to 178.5 lbs.
Today I weighed in at 177.1 lbs.
I did it.
But only for today. The point of this post isn’t to declare victory but to recommit to maintain this new way of eating and exercising. Daily.
Somehow posting about my diet on Facebook and providing updates helped keep me accountable and the encouragement I received from so many Facebook friends was a wonderful motivator.
Thank you. Very much.
And now….not the end of a diet but merely the continuation of a new lifestyle.
No secrets to this diet. Just eating a little less and exercising a little more. And doing it every day and being patient. Going slower to go farther was my motto.
This morning I was admiring my recent weight loss in the bathroom mirror as my wife and I were getting ready to go out for coffee. After my proud moment of self-satisfaction, I threw on a pair of jeans and wet my hair before combing it and began looking for a shirt.”
My wife walked in the bathroom to explain how our dog Macy was just showing off to her by proudly holding a spider in her mouth before it dropped out and ran away.
Wanting to change the topic back to my proud weight loss, I pointed to myself and said, “Well, what do you think?”
“What?” Rebecca answered quizzically.
“This.” I responded smugly pointing in a circular motion to my torso area.
“What? You got water on you?”
“No!” I said flustered. “I’ve lost 28 lbs.”
“Oh.” Rebecca responded laughing. “You are acting like Macy showing off having a spider in her mouth.”
“No I’m not.” I said defensively. “I don’t think it’s the same thing at all. First off Macy didn’t lose 28 lbs and, second off, I am not holding anything in my mouth.”
“OK.” Rebecca said laughing to herself.
“Do you have water on you?” I repeated to myself under my breath. “Really?”
“Well, I’m proud of both you and Macy this morning.” Rebecca offered in a consoling voice.