HAHPN - September 2010 - #4

• Blunt Nutrition
• I Ate Once and Ate Again (Nom, nom, nom...nom, nom, nom...)
  
• Fasting
  

Blunt Nutrition
Being blunt what I mean to say is "what the heck are you eating?" I am not a nutritionist.



Included in this bit is everyone who does and does not eat well. If you eat well, bring someone else with you to eat as well as you do. Also, it is not the end of the world if you splurge. I splurge at some point and love foods like muffins, cookies, and other non-power foods (they are so good). But, splurging is rare. If you do not eat well...well, then...all I have to say is that it is your body.



There are categories that, for the time being will be deemed as Alpha, Beta, Gamma, and Delta. Really, I'm just having fun with names.



1. Alpha Group - you eat well and pretty much take care of your whole self.
2. Beta Group - you eat well and that's it.
3. Gamma Group - you eat poorly but everything else is good.
4. Delta Group - you eat without boundaries/poorly and everything is not good.



It is difficult to break an Alpha's nutritional routine. Beta's think they are doing everything they can, which includes the "I had a fruit for breakfast, a salad for lunch, and a healthy dinner that I consumed before 8pm". OK, but what did you do to help your metabolism? Gamma's are the barrel-chested individuals who do workout but just refuse to eat correctly/to their benefit. Delta's...(I just let out a big sigh)...are living to live. But, their eating habits could involve other underlying issues that need to be addressed.



For anyone that is reading and saying, "hey, you must eat perfect!" Then, you have not seen me eat around the holidays and at other events during the year. But, I have my boundaries. For anyone that is thinking that they must change their nutrition plan, well what the heck are you waiting for?



I Ate Once and Ate Again

Since I am not a nutritionist, I cannot give anyone a nutrition plan (do seek one if you need to) because that is the duty of the registered dietitian (RD). However, in my expertise I can force order and discipline in what you eat.



I'm not sure why people skip breakfast. But, it's not really a good idea. Aside from spiritual fasting, skipping breakfast just to skip it is like driving down a cobblestone road without tires...think about it....think about it...yea, you could get to your destination; but it will not be fun and will be very arduous. Plus, breakfast possesses the absolute easiest foods to prepare: fruits (no cooking necessary), toast (we're talking 2 minutes while you do something else. Add peanut butter to it and you have yourself a good protein treat), bagel (don't let the public fool you on this one. Again, you can add protein for it to last longer. It's full of energy), eggs (good protein, good cholesterol, while it's boiling you could be ironing). These foods are a few.



Snack: healthy ones are great between breakfast and lunch and lunch and dinner.



Lunch: I think lunch is a big culprit. It is the time of day when you may only receive a 60-minute break. Make it a good break. You'll be coerced by your friends/co-workers to eat at Charlie Shack's Food House (made it up) because their steak and rib sandwich is heaven. There are a few things wrong here: 1) You're on a budget and can't afford Charlie. 2) You want to get away from eating out because you make bad choices. 3) The line at Charlie's is so long that by the time you order your food you have to go back to your office, which means that you scoff down the sandwich, get a stomach ache, sit down at work, fight sleep because you're tired from the energy you put into eating lunch. Therefore, you attempt to listen to the radio just to win a prize with your 30 and over club card. 4) You wore white today and the steak and rib comes with a scrumptious sauce that has inexplicable squirting capabilities. Have you ever experienced any of these reasons?



I'll make it short: On a budget, then stock up on food at home and pack a lunch. You can still eat with your friends/co-workers.



Dinner: we're getting long here so...dinner should not be eaten too late because your body is shutting down as it prepares to sleep (OK, you probably know that). I know that sometimes it is difficult to avoid the late time. Dinner is a small meal. If you're properly fueling yourself properly throughout the day, then dinner will not be full of sweets; and it holds the potential to automatically stay small.



Workout: I'll be even shorter...eating a little something before your workout (i.e., foods that get you going and digest quickly) are great. Post-workout pretty much means "get something in you as soon as possible in order to thank your body" and you can have a meal after that.



Disclaimer: I have not supplied a magic nutrition potion. Everyone is different in their response to food. The holidays are coming and be wise and merry.



Fasting
I have two fasting ideas in mind: regular fasting and spiritual fasting.



Regular fasting, that is, skipping meals because you do not want to regularly consume enough calories is not entirely ideal.



Spiritual fasting, that is, skipping meals to gain a spiritual advantage. However, IT IS NOT A PHYSICAL ISSUE. Spiritual fasting and physicality are two separate things, yet both of them are involved in overall wellness. Yes, you get hungry, you may crave food, and you may end up cheating through the fast. However, it is not a physical issue for one very simple answer: you're participating in it to gain a spiritual advantage not a physical one.



Be fit, be healthy, be well.

Derek

www.teempt.com

HAHPN - September 2010 #3

As promised, below is the five-exercise home exercise workout:

[Just 5]
1) Jumping Jacks - 20 repetitions

2) Split Stance Squats - Hands behind head/arms crossed is easier - 10 repetitions each side

3) Lateral Push-up Walk (Do not have enough space then try: Assume the same start position. Laterally push-up walk to the right 1x. Do a push-up. Laterally push-up walk to the left. Do a push-up. Repeat for 30 seconds/Just short of fatigue/8x each side.)

Perform exercises #1, #2, and #3, consecutively with zero to 5 seconds rest in between. Rest for 30 seconds to 1 minute between sets. Now, perform the second set. You can perform a 3rd set if you are up to it.

After you finish your last set, proceed to exercises #4 and #5. Follow the same sequence as in exercise #1 -#3.

4) Front Plank (advanced = raise one leg and alternate) - hold position for 30 seconds or alternate legs for 20 total reps.

5) Side Plank (advanced = T-Plank) - hold position for 20 seconds.

To increase the fun do these outdoors.

To increase your popularity have your kids/spouse/girlfriend/boyfriend do it too.

Jumping Jacks

Split Stance Squat
(front view)


Split Stance Squat
(Side View)












Lateral Push-up Walk




Middle position











End position













Front Plank Hold







Advanced Front Plank Hold
(w/ hip extension)







Side Plank Hold








Advanced Side Plank
(T-position)

For your physical appetite. Bon appetite!

Be well,
Derek

www.teempt.com

HAHPN - September 2010 #2

* Info-mercurial
* O.P.P. (Outdoor Playground Parts)
* Stay Tuned


Info-mercurial
If you have never stayed up late to watch an infomercial, then you may not get some of the things that I am about to mention. Infomercials are entirely hit or miss. Some of the products that are publicized make it to gyms, clinics, and hospitals. Namely, the Total Gym is a popular item that has been "infomercialized". I personally deem it as the best infomercialized fitness tool.

Then, however, there are products such as the Shake Weight and Vibro Shape, a vibrating shape slimming belt. Seriously, if fitness were that easy that you need to be shaken or you need to shake something then there would not be any gyms, personal trainers, nutrition plans, or anything else associated with sustainable and effective health and fitness.

We would just shake.

Really.

So far, I have never seen any of the fitness gurus and intellects endorse or use any product that warrants very little work. Why? Because you have to work correctly in order to move correctly. If you belong to a gym or have a gym in your building, count how many pieces of exercise equipment have been on infomercials. I will say that the fewer the number the better equipped is your gym.

By the way, dancing is the best shake trimming tool in which you can participate. Have you ever seen an out of shape professional dancer on Dancing with the Stars?...Neither have I.

O.P.P.
No, the group, Naughty By Nature will not be making an appearance in this topic. I'm talking about the exercise version of Outdoor Playground Parts. Sorry to bust your bubble. I know you started singing the song. But, outdoor playground gyms are coming up with a vengeance.

I have to admit that I tried one out on Labor Day. I must say that the OPP's are convenient and very straightforward to use. They are especially more purposeful than a Shake Weight or Vibro Shape. Lastly, OPP's are free!! You do have to get the past the fact that OPP's have fixed resistances, are isolated, are crowded on nice days and in active areas, and are not the best means to a gym.

However, if you are running, walking, hiking, or biking try one out.

Stay Tuned
Just letting you know that I have third part to this e-newsletter/blog completed. It's a short home exercise program that you can follow, especially if you are a beginner. The special thing that I want to do for you is supply you with pictures of the exercises other than what is already on the Internet. HAHPN - September 2010 #3 will contain the workout. The blog will contain the images.

Be fit. Be healthy. Be well.
Derek

P.S. Spread the word. Submit an email to add to the list.

HAHPN - September 2010 #1

Defending Sport
Check out this clip. It shows Iowa University football player, Josh Koeppel, getting hit head-on by an unyielding pick-up truck while riding his moped. I'll tell you right now that he survives.

However, does playing football spare him of more serious injury? I say, heck yes! But, so does his size, speed of impact, and other variables (his guardian angels were with him). As a matter of fact, many contact sports such as ice hockey and rugby can serve as buffers between disaster and further disaster. I'm not saying you should go out and stand in the middle of the street, waiting for a car to hit you.

Many times sports and athletics get a bad rep. Scandals, over competition at a young age, intense physicality, and PEDs (Performance Enhancing Drugs) threaten the good ole name of sport. The good nature of sport is more powerful. It brings countries together in times of crisis (Olympics, World Cup). It gives attention to role models (Jordan, Ovechkin, Ochocinco). It makes people stronger, faster, and quicker. It does build character. Heck, sports even save lives and communities.

Sports are positive. It is only negative when people take it for granted. I'm not getting into the MMA debate...just yet.

FALLing Changes
I have tapped on this topic before, but the incoming Fall season (starts September 22nd and NOT the day after Labor Day) brings change. Your schedule changes. Your work changes. Your body changes. For this matter your mind changes. Traffic patterns change.

It is in your best duty to gear up for this change, whether you have to wake up earlier or prepare meals at different times. It is very tempting to fall back on your health, fitness, and wellness during this time. Do not do it! Adjust your schedule accordingly as burdens increase.

Growing up as a native of the Washington Metro Area, the Fall season meant school and even more heavy traffic. I have noticed that in the Boston area, the Fall means school and more heavy traffic and the exponential increase in the population (for the record, I like Boston better in the summertime). These changes call for adjustments to your regular schedule. Or, if you're not bothered by the change then maybe you can help someone else with his/her change. Ha, you thought you were just that much off the hook...nope!

Be easy,
Derek

HAHPN - August 2010 #4

Awareness

There are many things happening in the world: The 33 miners in Chile. The floods in Pakistan. An end in Iraq. Massacre in Mexico. Massacre in Congo. The list does continue. All of these things affect our lives directly and indirectly. I was talking to a near and dear family member the other day, and I mentioned that we are blessed to be able to walk freely in our homes while we talk in the phone, with our lights on, cool A/C, and television. Meanwhile, there are 33 miners who will not have those luxuries for a few months (I'm optimistic that they can all survive!). Not to mention, there are more people across the world who are in dire straights.

We can take this time to be thankful and accept the things that we cannot change. Oh, I think the wisdom will come.

More Awareness

I'm giving some shout outs in this section. These are all true whether it pertains to me or you.

Shout out to...
anyone who has a loved one in the hospital (May they recover and have full support)...
anyone hiking the entire Appalachian Trail (Wow, what a feat!)...
anyone just starting a workout routine and enjoying it (Keep it up!)...
anyone starting a fall sport (Play hard!)...anyone focusing on retirement (Hey, retirement is a form of wellness and supposedly gives individuals more time to do things...No? Yes?)...
dancing and other cardio sports. That is, ballroom dancing, salsa dancing, tennis, and Frisbee. Four things that I accidentally left off my top cardio activities list from the last e-newsletter.
all of the parents, teachers, instructors, and coaches who have started school or will begin the school year shortly (teach as if you are still searching for answers!)
all of the students and busy professionals who have started school or will begin school in the coming weeks (study hard, work hard!)

So, everyone is affected. These segments are just little something new.

Derek

Chile

Now, I'm not talking about the cook-off food that tastes so good once it hits your lips. I'm talking world news meets health and wellness. If you have not heard, there are 33 miners stuck 2,300 feet below the ground in Chile. I'll keep this one very short: fitness is playing a key in their rescue. Wellness is playing a key in their survival. I encourage you to read more about it here and courtesy of cnn.com.

In Strength,
Derek

Top Picks

There is still time to do any of these activities before the summer ends. Actually, there is time to do these activities even after the summer ends. I'm listing my top heart health/cardio exercises (not based on what I like to do but on what I think is best for the general population):

1. Running/Sprinting/Walking - Walking is in this category because everyone cannot run or put a lot of force on their joints for different reasons.
2. Swimming - Especially good if you have a joint issue and need a good cardio workout.
3. Biking - Not a lot of bad things to say about this one except that it is not running.
4. Cross Country Skiing - Winter's way of running without actually running.
4T. Jump Roping - Running in place with a little pizzazz.
6. Trampoline Jumping - exciting
7. Boxing - The stress reducer.
8. Rowing/Kayaking - Thinking outside of the box.
9. Dancing (Zumba, Ballroom, Hip-Hop) - Move your butt/self to a beat!
10. Rollerblading/roller skating - Fun. Definite fun.
11. Canoeing - Not as good as rowing and kayaking in the increased heart rate category. But, it does have that fun camp feeling.

It came to my attention that dancing and tennis are also good cardio activities. I concur. They were accidentally left off the list. Check out ballroom and salsa dancing; you work up a great sweat!