How to fix our sustenance system

davidallentv Pollan uncovers agriculture's murky ethics http://bit.ly/UizUh

We’ve come up with the one diet that makes people sick,” Pollan exclaimed on Thursday during his speech. Still, we have yet to reorganize the sustenance system our lives depend on.
With these concerns grew the concept, “Eat food, not too much, mostly plants,” the main philosophy in Pollan’s, “In Defense of Food: an Eater’s Manifesto.” These seven simple words work together to show consumers that purchasing and cooking does not have to be difficult, and in turn, people will discover that eating this way comes with great pleasure. Pollan offers steps along the way to help the consumer navigate the maze that is known as our modern supermarkets.
The first rule being, don’t eat anything your grandmother wouldn’t recognize. Another guideline to follow is, if something has more than five ingredients, it isn’t food. Or as Pollan said more bluntly on Thursday, “Don’t eat anything you see advertised on television.”
He stresses meals should be cooked and eaten at a table, in the company of a family member or friend. The issue with fast food is that “by definition, you’re meant to eat quickly and usually in isolation,” Pollan said in an exclusive interview. He encourages people to eat a home-cooked meal four to five nights a week.

Insanity tips

Brutally fit but you'll get into it. This program is yet another world class contribution by one of the elite trainers at Beachbody. It is serious stuff for the seriously fit and those who want to be. There aren’t many modifications of the program. If I had to choose a word to describe it, it is I like to say brutal. There’s no two ways around it – max intervals are hard. They are supposed to be by definition near the top of your effort level for bursts of time followed by rest. But unlike traditional intervals, max intervals require long periods of max effort with little rest. It’s like 60 days of fitness torture. The only reason you can have a prayer is body areas are cycled so that you don’t quite get fatigued in a particular area like say legs because the next interval might involve core or upper body. On the other side, it is amazing the changes you make over time. You add incredible capacity and endurance for all-out effort. This is applicable to many sports or even just feeling better overall. You will feel awesome after doing this and be better in just about every aspect of activities where intensity is rewarded. I feel like I could compete in the 400 meters and probably do well for my age bracket after doing this program.

With that in mind I thought I’d share what I learned after recently completing a round of Insanity, with the intent of helping others avoid pitfalls and have a great round.

Take the fitness test. This is a key to tracking your progress. It's a little different for someone like me who is already kind of at my goal weight and came in very fit already. But much to my happy surprise, the numbers in my fitness test bear out an incredible increase in capacity for intense bursts of vigorous effort. In short - I'm kicking butt REALLY hard on cardio after doing Insanity! :)

Do YOUR best, by this I mean – I’d love to be as quick or as strong as some of the folks on the video, but realistically at my age I am not. But I do have a “slow/medium/fast or all-out” and that’s what I do. I know this because of my HR monitor. You need to be able to gauge this with a monitor and with your own sense of effort level. Maintaining form for me is paramount to avoiding injury, the bane of my existence for staying fit as I age. Doing that means at times backing off the accelerator a bit (just a bit). Typically I’m still burning upwards of 1000 cals per workout and conditioning my body like a pro athlete.

Hip flexor stretch – I read some about this online. It’s crucial you do these stretches not only for your legs but to keep your lower back aligned. If you don’t it can throw things just out enough and you end up straining your lower back and have some soreness and stiffness, which could in theory lead to injury. Shaun T emphasizes this stretch, and despite an incredible pounding of plyo cardio 4-5 times a week for 60 days, I never really had major problems there. I really think the discipline of doing the hip flexor stretch (and having good shoes – see below) was a major part of this.

Get some good crosstrainer shoes. Something with ample lateral forefoot support. Stability is key here. Expect you will wear them out also in a round if you’re doing it right. A lot of folks like UnderArmor shoes although New Balance and Nike make some crosstrainers that are good too. Find one that fits your foot is snug but comfortable. Running shoes won’t cut it folks! Even doing “the Heisman” during warm-ups will expose an unstable shoe and possibly turn your ankle. Don’t skimp, get something good for your feet you will be asking a lot of them.

Use recovery drink. By use I mean not only after but probably during. Particularly during phase 2 or the “max” phase you’re doing LONG periods of max intervals – this is very taxing and you will require glycogen replenishment if you’re doing it right. Beachbody recovery I believe is superior to something like Gatorade for instance for several reasons one being the absorbable protein content and inclusion of supplements like magnesium which helps with muscle cramping.

Have towels. You will sweat, a lot, even just warming up and stretching.

Ironically a mat wasn’t as important as I thought it would be for my knees. And I am 44. Maybe it’s because I came in down in my weight already, having undergone transformation thanks to several rounds of P90x, but again, probably the shoes.

I never realized how important hip flexors are for explosive movements. It makes sense. I had always been under the impression hip flexors were those things in your legs which prevented lots of sit-ups (probably because they were weak on me). They are now even visible. And I find I am capable of much quicker and sustained explosive leg movements – I can move my knees much faster. My theory is this is Shaun T’s hurdles background here. Great stuff for running and jumping to have strong hip flexors!

There is a lot of core conditioning and emphasis on core. This is also key to overall fitness and injury prevention. Shaun T’s abs or core conditioning philosophy doesn’t include sit-ups so don’t be disappointed there. Trust me you will get plenty of resistance in the abdominal area but to do it you are performing things like jumps, metabolic conditioning pushups, suicides etc. There’s plenty for the core. I can tell he really understands how to work the abs without doing traditional ab exercises. The ab focused workouts include a lot of plange movement in the hips, you are constantly engaging the abs while balancing and stabilizing. The big tip for this area is to maintain form and engage your core. You want to keep things aligned and execute moves properly to prevent injury.

All in all I’d congratulate Shaun T on a successful and world class program – this is one I cherish completing right up there with running marathons and P90x. I will definitely be using this to condition myself for ski season and cardio capacity and endurance overall.

Rampant High blood pressure - why?

Too Much Salt Takes a Blood-Pressure Toll - http://bit.ly/hmub6

Dr. Claude Lenfant, who served as director of the National Heart, Lung and Blood Institute, is now 81 and has a blood pressure of 115 over 60, a level rarely found among older Americans not taking medication for hypertension. His secret: a normal body weight, four or more miles of walking daily, and no salt used to prepare his meals, most of which are made from scratch at home.

“Generally, the average person in our society consumes more than 10 grams of salt a day,” Dr. Chobanian said, “but the Institute of Medicine recommends a third of this amount as optimal.”

Scramble up Superior

This is that mountain face visible across LCC from Alta. There's a great view from Peruvian lodge. People ski it in the winter. Well some crazy people ;)

backcountrycomAndrew McLean "scrambles" up the South ridge of Mt. Superior (Straightchuter.com): http://bit.ly/792xY

Industry whitewash labeling campaign on sugar

Froot Loops qualifies for the label because it meets standards set by the Smart Choices Program for fiber and Vitamins A and C, and because it does not exceed limits on fat, sodium and sugar. It contains the maximum amount of sugar allowed under the program for cereals, 12 grams per serving, which in the case of Froot Loops is 41 percent of the product, measured by weight. That is more sugar than in many popular brands of cookies.
“Froot Loops is an excellent source of many essential vitamins and minerals and it is also a good source of fiber with only 12 grams of sugar,” said Celeste A. Clark, senior vice president of global nutrition for Kellogg’s, which makes Froot Loops. “You cannot judge the nutritional merits of a food product based on one ingredient.”

RT @Mark_Sisson Warning: Some of the cereal exec quotes may induce jaw dropping, retching and face/palming. http://su.pr/19cy7k

Food and sugar industry are the new cigarette manufacturers for sure ... evil and greedy to the detriment of our society's health. Hopefully public will see through this but ... its just awful considering the state of obesity rates and diabetes, heart disease etc. People could easily be lulled into complacent denial by this bogus labeling

30g sugar (10 tsp) should be max: AHA

10 tsp/day (30g) sugar MAX ... La Vida Locavore:: AHA Says Eat LOTS Less Added Sugar http://bit.ly/U4oXk

Greatest health risk is avoidable

Greatest Health Risk Isn’t Cancer or Heart Disease; It’s Lack of Exercise http://bit.ly/18aw5s

His extensive research comes involves the Aerobics Center Longitudinal Study (ACLS), an ongoing study started in 1970 which includes more than 80,000 people. In addition to keeping track of the participants medical histories, scientists periodically have measured the participants' body composition and body mass index (BMI). Each volunteer in the study also underwent a stress test.

The results, Blair told the APA, show that the fitness level of the research subjects has turned out to be a significant predictor of life span. For example, a follow-up study of 40,842 ACLS participants concluded a poor fitness level accounted for about 16 percent of all deaths in both men and women -- and these are deaths that most likely would have been avoided if these people had simply spent about half an hour a day walking. What's more, this percentage of deaths was significantly higher than when other risk factors were considered, including obesity, smoking, high cholesterol and diabetes. The ACLS also found that men who were only moderately fit lived six years longer than men who would qualify as sedentary couch potatoes.

Blair revealed that exercise can help beat breast cancer, too. An examination of 14,811 women patients in the ACLS showed that those who very fit were 55 percent less likely to die from breast cancer than women who were not in good shape. This huge reduction in breast cancer deaths was calculated after the researchers controlled for BMI, smoking, family history of breast cancer and other possible risk factors. Blair also explained in his APA presentation that recent emerging evidence shows exercise is good for brain health and can delay the mind's decline.

Tweet from CR on combatting childhood obesity via local government regs

from CR ...

Ways your local government can help prevent childhood obesity http://bit.ly/39nzJ

* Zoning restrictions on fast-food restaurants near schools
* Taxes on high-calorie, low-nutrient foods and drinks
* Increasing access to healthy foods in underserved neighborhoods through supermarkets, grocery stores, and convenience stores
* Eliminating outdoor ads for high-calorie, low-nutrient foods and drinks near schools
* Requiring calorie and other nutritional information on restaurant menus
* Rerouting buses or developing other transportation strategies that ensure people can get to grocery stores
* Collaborating with schools to develop and implement a "Safe Routes to School program" to increase the number of children safely walking and bicycling to schools.
* Building and maintaining parks and playgrounds that are safe and in close proximity to residential areas.
* Regulating play space, physical equipment, and duration of play in preschool, after-school, and child-care programs.

More disturbing news - childhood obesity

OK I will try and post something more upbeat promise next time.

This tragic disturbing I don't know what words to use trend: children are becoming severely obese at a rate 3 times what it was 25 years ago.

from this tweet:

KathleenShowRT @ DrAyala Study: Rates of SEVERE childhood obesity tripled, putting many kids at risk for diabetes and heart disease http://bit.ly/1W26hH

This story

Children are not only becoming obese, but becoming severely obese, which impacts their overall health," said Joseph Skelton, M.D., lead author and director of the Brenner FIT (Families in Training) Program. "These findings reinforce the fact that medically-based programs to treat obesity are needed throughout the United States and insurance companies should be encouraged to cover this care."

Also this

Researchers also looked at the impact of severe obesity and found that a third of children in the severely obese category were classified as having metabolic syndrome, a group of risk factors for heart attack, stroke and diabetes. These risk factors include higher-than normal blood pressure, cholesterol and insulin levels.

"These findings demonstrate the significant health risks facing this morbidly obese group," wrote the researchers in their report. "This places demands on health care and community services, especially because the highest rates are among children who are frequently underserved by the health care system."

The kids are generally poorer and many are from minority group populations.

I think it bears repeating that PREVENTING this has got to be a paramount goal, because those dollars are usually pennies in comparison with treatment of obesity itself or the fallout of other associated diseases.

We can debate the causes - I think HFCS, fast food, lifestyle could all be considered here. But it's clear what the preventative medicine should consist of: change in intake and a change in lifestyle to increase exercise and reduce stress. Otherwise it's clear health costs and costs for society in loss of productivity and quality of life for millions will be the result - we will be paying for these poor suffering kids for years to come if we don't!

Obese spend 42% more on health care

It's now more than 9% of all medical expenses and rising fast: http://bit.ly/64Xq7

We need to address this epidemic!

The detailed study piles up one troubling statistic after another. Per capita medical spending for obese people is $1,429 higher per year than for someone of normal weight, a 42% difference. The condition now accounts for 8.5% of Medicare's expenditures and 11.8% of Medicaid's. Spending on prescription drugs alone for an obese Medicare beneficiary is $600 more per year than for prescriptions used by someone of normal weight.

Spending associated with obesity is almost entirely tied to the cost of treating diseases closely associated with the condition, such as diabetes, heart disease, hypertension, and even cancer (about one-third of cancer cases are linked to obesity). Diabetes alone costs the nation $191 billion a year. "If not for obesity, these costs would be much lower," the researchers said. "The connection between rising rates of obesity and rising medical spending is undeniable."

How did the world go from malnourished to obese?

Provocative topic but a good point - we used to be concerned about hunger. In many places we still should be. There's the point - malnourishment can still be an issue, but why are we getting obese?

Here's a list of some pretty good possible answers:

Why in the heck did the world's chief food problem shift from malnutrition to obesity? http://tuu1d.tk Why the World Is Fat

Award to elementary class for focus on health

Got a great tweet on how one elementary school is taking on childhood obesity...

The News-Gazette.com: Danville school to get award for focus on ... http://bit.ly/b2Xgr

The alliance established the Healthy Schools Program to help schools develop and implement polices and practices that promote eating healthy and increasing physical activity. It's working with more than 4,800 schools across the country.

Northeast has been involved since it became a health and wellness school in July 2007. It was then that the school started serving healthy meals, and students started taking physical education daily instead of two or three times a week. And teachers, who participate in their own healthy activities, also incorporated healthy living into their lessons plans.

To earn a national award – bronze, silver, gold and platinum – schools must show they have implemented best practices in physical activity, school employee wellness, physical education and before- and after-school programs.

More on the healthy schools program here:

http://bit.ly/5YZTK

Tool for tracking environmental causes of disease

CDC_eHealthHow does the environment affect your health? Find out on the new Tracking Network at http://tinyurl.com/neppy9.

They've got information by location, source (water, air...) and type of disease.

For instance I can pull up Massachusetts

Then Content area well water, levels of contaminants in well water and finally arsenic. I found via independent testing that my well has As in it. Might be a useful tool for some health data, although it appears there's not much in it yet.

Binge much?

Some interesting stats from this study:

Sociodemographic Differences in Binge Drinking Among Adults --- 14 States, 2004 http://bit.ly/10yIda

Binge drinking, defined in this study as consuming five or more alcoholic drinks on one occasion,* was responsible for 43,731 (54.9%) of the estimated 79,646 alcohol-attributable deaths each year in the United States during 2001--2005.

The deaths stat certainly jumps off the page. Now for who is your typical binge drinker:

the prevalence of binge drinking was more common among men (24.3%), persons aged 18--24 years (27.4%) and 2534 years (24.4%), whites (17.5%), and persons with household incomes >$50,000 (17.4%). However, after adjusting for sex and age, the highest average number of binge drinking episodes during the preceding 30 days was reported by binge drinkers whose household income was <$25,000. (4.9), and the highest average number of drinks per binge episode was reported by non-Hispanic blacks (8.4) and Hispanics (8.1). These findings underscore the need to implement effective population-based prevention strategies (e.g., increasing alcohol excise taxes) and develop effective interventions targeted at groups at higher risk.

Also from this link

nited States and is a risk factor for many health and societal problems. Among adults, it can take the form of heavy drinking, binge drinking, or both.

* Heavy drinking is defined as more than two drinks per day on average for men or more than one drink per day on average for women.
* Binge drinking is defined as 5 or more drinks during a single occasion for men or 4 or more drinks during a single occasion for women.

Underage drinking can also be considered a form of excessive drinking because it is both illegal and often involves consumption in quantities and settings that can lead to serious immediate and long-term consequences.

* Approximately 5% of the total population drinks heavily and 15% of the population engages in binge drinking (CDC).
* People aged 12 to 20 years drink 11% of all alcohol consumed in the United States. More than 90% of this alcohol is used in the form of binge drinks (OJJDP).

It's certainly a serious health issue and it seems, education can be targeted at appropriate groups to address it. I think the whole "Animal House" mentality which has ingrained itself over the past 20 or 30 years in our schools and colleges needs to be countered.

I'm not a prohibitionist by any means either - I think a mature person should be able to enjoy alcohol if they choose and deal with the consequences if they don't choose to use it responsibly. We're kind of caught in this country with the car culture of dealing with DUIs - you need to get a designated driver if you're partaking of drinks!

We also need to identify those having a hard time with it and make as much information help and motivation for them as we can.

Is your work meaningful?

I think one of the great things about being a Beachbody coach is helping people through the process of self-transformation and on the road to committed wellness.

To me, it's easy to see every day the meaning in this - commitment to your own health has so many benefits - the journey is never ending and the rewards don't end either.

This is such a key to finding something to motivate you day to day. In his recent blog entry, Michael Steger comments on the construction of the cathedral of Notre Dame. From a recent tweet:

MichaelFSteger My new column 'three things that make work meaningful' an Essential Read at PsychologyToday http://bit.ly/7MuSL

The cornerstone for the famous Cathedral Notre Dame de Paris was laid in 1163, and work finally wrapped up in 1345. For those of you keeping score, that's 182 years. Not bad, considering that's how long I think it will be before my Minnesota Vikings win a Super Bowl. But, as far as I can tell, most folks seemed to live only until somewhere between age 30 and 50 (record were pretty crummy back then, infant mortality was very high, and bothersome annoyances like the Black Death mucked with the figures). That means that it would have taken between four and six generations of laborers working to construct Notre Dame. If you were in Generation 1, your job, literally, could have been breaking big rocks into little rocks. But you also would have been building a great cathedral. A cathedral that your grandchildren's grandchildren would enjoy going into for the first time. Viewing the work in this way holds the hope of transforming our working lives into an important way in which we live better, richer, more meaningful lives.

It's such a great lesson and one the ancients such as Romans and Egyptians understood well. The Great Pyramid and other monuments were constructed by craftsmen proud of their work and buried alongside nobels as we find in the tombs along the Giza plateau. They understood the motivation and organization that was required without fancy technology. We could learn a lot from them about these things in a time when people are seen as liabilities many times.

Meaning and motivation come from understanding your role and having a purpose in life and work. I find both in being a Beachbody coach.

If you're interested in becoming a coach, contact me and I can get you started - it's a rewarding way to make money and make a huge difference in changing people's lives for the better!

Fast food convenience costs a lot

Got this interesting tweet (which I'm addicted to btw it's awesome ;)

Fast-food nearby: Convenience, but at what cost?: Consumer Reports Health Blog
http://bit.ly/kE61k

The study looked at how fast-food influences the overall quality of people's diets, particularly when these restaurants are plentiful nearby. Researchers pulled data from a survey of more than 5,600 adults ages 45 to 84 who lived in six urban areas. They used two scales to rate the quality of people's diets, looking at both positive factors (e.g., eating fruits and vegetables, fiber, and good fats) and negative (e.g., eating fatty and processed meats, fried potatoes, salty snacks, and desserts). People were also asked how often they ate fast-food in a week, and whether they had many fast-food restaurants within a mile of where they lived. For an objective measure of fast-food availability, the researchers also mapped the locations of fast-food chains nearby.

People who consumed fast-food at least once a week were two to three times more likely to have a poorer-quality diet than those who didn't eat any fast-food. And having more fast-food options close by decreased the odds of having a healthy diet by up to 17 percent. When working out these results, the researchers took into account factors known to influence what we eat, such as age, sex, race, education, and income. Doing this makes the link between fast-food and diet all the stronger.

Apparently the proximity of fast food has a health cost on the surrounding population. I can't help but wonder over the years the overweight, diabetes and high blood pressure caused as a side effect in our little town from all we have around ...

1 year anniversary with Beachbody - a retrospective

It's been a year for me doing P90x and other beachbody programs! I wanted to chronicle some of the mindset I went through on my initial journey looking back ...

Last June 1st, I started my journey with Beachbody, nervously beginning Chest and Back and struggling to make my way through and keep up with what seemed to be an impossible task - all those pushups, pullups and the ridiculously tough Ab Ripper.

Then there was the food - all my cravings for bread, sugar and fats had me up at night, stomach growling and spending hours grocery shopping and preparing my meals - it was tough! Was it all worth it? How could I ever hope to lose the tube of fat around my midsection, could I ever hope to keep up with a 40 something (now 50) year old trainer with the snappy wit, positive attitude and funny quips? Would I make it without injuring myself as I had done with so many other programs?

My primary directive, I told myself, was to workout each and every day the guide said I should - 6 days a week. Don't miss one. And finish. Like the marathon - and I know I can do a lot since I did that. I wanted to do this. I needed to do this - for myself, my quality of life and my family. I don't want Lipitor - no blood pressure meds either! I'm not getting any younger so I need to start now. Grandfather died of heart attack, grandmother and aunts/uncles complications from diabetes and high blood pressure - strokes etc, I want to enjoy my age and life.

But I was uncertain, I didn't really take a lot of before pictures - would this be just an embarrassing defeat I wondered and another whack to my self-esteem? I was risking looking like a fool and wasting my time and money - I didn't know what the outcome would be. OK let me set a realistic goal. I'm going to try this and if I can do it without injury, I'll drop 25 pounds in 6 months. By my next birthday in November, when I turn 44. Sounds doable ... anything beyond that is a bonus.

Then ... the workouts and nutrition every day. What a grind.

Day 1: Man am I tired! Fitness test and workout on the same day - BIG mistake!

Day 2 plyo - holy **** I REALLY feel it now. This is nuts. Think I'm too big to do this. I dunno if I can keep this up.

Day 3: Alright, Shoulders and Arms - oh man BLASTED em, can hardly lift them! Yoga - last time I did it, I pulled something. But, to my surprise, Tony paces it right, I'm OK but I sweat around 5 gallons I think! My muscles feel better though surprisingly.

Struggling to keep up with nutrition, I just don't have the knack for it and I'm up til 11 every night cooking and cleaning everything!

Thursday, Legs/back. hey I'm a skier - my legs are strong. Wall squats tho - phew I'm cramping! pullups AGAIN!? OH man, got to do more than 2 or 3 somehow - frustrating. At the end using major chair, so humbling! And Ab Ripper - 10 reps most exercises, taking breaks. And I thought I had a strong core.

Friday, Kenpo - sorry but I didn't get half the moves sword hammer back kick front kick what?! I'm sweating again 2 hours after the workout.

end of week 1. Hey I lost 6 pounds! Hey I think there is something to this. I'm losing a pound a day! And ... no bread, wow still tough, but ya know what I can barely keep up with all the food I'm eating! Time to shop again.

After 10 days - feeling tired but mildly better. Still can't do the yoga. How can anyone? Chest and Back - still doing knee pushups at the end, still struggling with 4 pullups then 2 then 1 then chair. Shoulders and Arms - OK first three exercises I'm strong then - major cramps, can't keep up keep pausing the thing. All that heavy lifting I used to do and I have no stamina or energy.

day 12 - no more weight loss. Uh oh... crap what am I doing wrong? Better get online and I discovered - hey there's a lot of people starting this just like me and ... Steve Edwards and others say, throw away the scale at least for now. It's too variable. Weight fluctuates day to day even within the same day by 3-4 pounds! OK I'll stop the obsessive weighing. Just keep pushing play like Tony says. Hooked up with a great group of folks who are struggling just like me - this is great wish I knew about it before.

I do have a lot of energy though - home projects getting done on the weekends. Spending time with the 5 yo - and keeping up for the most part. Well OK he can still wear me down after a full day ;).

I got to chat online with Tony 3 weeks in - what a funny guy! I'm finding him really inspiring and seeming to know just when to push me and when to tell me to modify things. The tough points - letting me know when halfway through is also. Somehow HE seems to think I can do this, maybe I can ....

On nutrition - workout numbers went down, well, on recovery I'm doing it - changing over to phase 2. I read you can do this if you bonk and I was definitely starting to bonk. A few more carbs and ... my workout numbers went up again and I started feeling more energy!

Recovery week - OK I didn't realize it's recovery/ab focus! Man oh man core syn humbled me AGAIN. Plank to Chaturunga run - forget it I was toast. Shaking, collapsing ... that one is a killer! And - 3 yogas in 10 days - ARGH! Ya know what though - I'm really starting to do this. The Ohms at the end feel nice. Think it's working too - like self-massage. Not that it's easy ....

End of month 1: Take pictures, weigh. OK - things are working. I'm down around 12 pounds - NICE! Ahead of schedule! My goal was 20 for the 90 days. People are starting to notice. Late night dancing my butt off I think I lost a few more pounds - heh heh this is starting to really work. A few nutrition setbacks and I really feel it. Got to watch that. But I'm realistic, not giving up. It's alright for the most part.

Phase 2 - holy crap - these exercises are just killing me! Chest, Shoulders and Tris fried my body for 4 days. Back and bis - same thing - I'm a walking cramp afterwards. Recovery drink is helping though - I'm getting the capability to keep going. Somehow got through yoga and legs/back but after this week I am hurtin. Despite this in week 2, started doubles! Want to accelerate fat loss, I'm starting to see what's possible with this program. Fat is shredding off me but - NOT fast enough. I can be so impatient! :)

Ground through phase 2 and ... wow made some awesome gains in strength and stamina! Another "recovery ab torture" week. But ... plank to chaturunga - I did it! All the way through. And ... with a few exceptions doubles is going strong! I'm sleepin a lot though - it's brutal. Take a few days off here and there. But - on weighing, I REACHED my goal 60 days in (as far as weight). This is unreal - I'm down to 200 in less than half the time I thought possible! Amazing. Yet ... still not where I want to be with fat loss. I want abs now! It's a race to the finish. I have a vacation planned at the end of the round I want to look good for. Got to keep on doing it ...

Phase 3 - ready to bring it ... going OK first two weeks. Then ... think I'm starting to burn out! Alright ramping down the doubles. Can't wait for the end actually. But - what will I do then? Think I'll just workout once in a while maybe a few times a week. Ya that's enough. Dunno though it'll feel funny I think. And it's showed me I can SURPASS my best fitness levels ever if I keep going. I'll ask Tony in the mailbag. Surprisingly, he answers me - I can workout 4 days a week but it'll be like throwing myself down the stairs I'll get sore but that's about it... funny he has a way with words! I'm gonna do it - keep going.

90 days later, I had completed my first round of P90x without missing a day! Amazing but something I'll always be proud of! I need that family vacation. Will take Steve Edwards advice and take a week or so off completely I think. I need it - all those doubles, all that nutrition. Not stopping the intake part - need to eat clean all the time cos I feel so much better when I do! One of the lasting legacies of doing this.

A month later, into my second round, was proud to go to the docs and he was astonished - I had lost 40 pounds and gotten into the best shape of my life! My cholesterol was down to college days and my blood pressure too. Blood sugars and great, resting HR great. Even decided to lock in a long term life insurance policy to leverage my wellness. Got the super-preferred rate - saves me thousands over the life of the policy.

Well ... and here I am 7 months later, and all the great results are solidified as part of my life. I'm helping others through this and been able to meet up with some awesome folks along the way. It's been a great year for me and I'm sure I will benefit from the lessons and experience I've had here. Thanks to my coach and online friends for helping me and I hope I can repay that to others as a coach and friend going forward!

Having trouble maintaining muscle mass? Put away the liquor ...

Alcohol eats away at muscle mass.

Link

Some facts from the article which appears well-supported

Effects of Excessive Alcohol Consumption on Your Body

* Muscles—Reduces blood flow to the muscles, causing weakness and deterioration
* Hormones—Reduces testosterone in your blood and increases conversion of testosterone to estrogen, causing increased fat depositing and fluid retention
* Liver—Creates imbalances that can cause hypoglycemia (low blood sugar), fatty liver and hyperlipidemia (build-up of fats in the bloodstream)
* Brain—Cuts off the supply of oxygen to the brain, resulting in a “blackout” caused by a lack of oxygen supply to the brain that can kill tens of thousands of brain cells

David Souter, SC justice, retires to hike

Some would see him as ascetic and weird for doing this but ... to me it's inspirational.

http://bit.ly/ufYms

He's remained true to himself and wants to climb Mt Washington in his old age so he's retiring from the court. Contrast that with Clarence Thomas who gained 100 pounds since he's been on the bench (or Rush Limbaugh, who's unapologetically fat, cigar smokes and is at least a habitual drug user).

Souter relies on the New Hampshire wild for restoration, he said, a sentiment shared by Thomas Jefferson. Say what you will about his legal rulings — and his backing of a decision that allows cities to condemn private property in order to get a higher tax base was a clunker that he should regret.

But Souter’s lifestyle, at the least, is close to original intent.

What's organic?

Nice little link about what organic labels mean and what to buy/not buy for organic foods.

http://tinyurl.com/osdu89

To judge how organic a product is, first check the label. If you see the USDA organic seal, that means the product contains at least 95 percent organic ingredients. Otherwise, “100% organic” means just that; “organic” means it contains at least 95 percent organic ingredients; and “made with organic ingredients” means it contains at least 70 percent organic contents.

ORGANICS TO SHOP FOR

√ Apparel & linens: Cotton, linen, wool, and hemp.
√ Beverages: Coffee, tea, cocoa, wine, spirits, and beer.
√ Fruit & nuts: Fruit baskets, preserves, and nuts.
√ Plants & flowers: Potted plants and cut flowers.
√ Sweets: Cakes, cookies, and chocolate.

ORGANICS TO SKIP

X Organic seafood: There’s no USDA standard for organic seafood.
X Some personal care products: While some ingredients may be certified as organic, the product itself may not be. Some products might also contain unapproved synthetic ingredients.

WHERE TO FIND ORGANICS

From specialty shops to department stores, today organics are sold just about everywhere. Online directories can help you track down specific organic products. For apparel and linens, check out the Organic Exchange. For food and flowers, check the Organic Consumers Association (it also lists clothing) or LocalHarvest, which features products from family-farmers.