What Keeps you up? learning to think about daily nutrition progress.

Remember, all calories come from macronutrients.

Vitamins, minerals, sodium, etc are micro-nutrients and do not contain calories.

ONLY proteins, fats, carbs and booze yield calories

Forming a new normal for yourself, in a way that takes building blocks and adds the drive and personality of modern fitness industry.

This will be a big challenge for me because…my neurosis and spinning wheels will create a challenge.  However, my loving foundation and knowledge will be there for me to work with.

However, this is important for me because, I have bad normal behaviours like needing to keep on my fat or needing sugar throughout the day, that I  want to break out of, without losing essential nutrition.  Food is a sore spot with a lot of stress associated with it for me.  It was my link to earnign money and freedom, as well as a sense of comfort and ability.

How To Count Your Macros (A Comprehensive Guide)

Remember that there are 3500 calories in 1lbs. (0.45kg) of fat. Thus, you need to burn 500/ 1000 calories more than you consume each day to lose 1/ 2lbs. of fat per week.

People Who Do Not Move around a lot multiply, or burn, 1.2 times their Basic Metabolic Rate; more active people are around 1.375;  Active workout people are around 1.55; pros and very active people are around 1.75-2 times their BMR.

The Gratitude of Costs

If gratitude costs nothing, then how do we obtain it?  Life hacks are a great trick when you are young, in order to build that world of belief that most adults have.  Whether it’s a belief in themselves, in science, in the civilized world, or in country.  So many adults believe in something that allows them to be trusted day in and day out with regular things.

So how about me? Where are the words to answer how was your day, or what did you do yesterday.  Articles about depression and problems turn me off every time, reading something that doesnt expand my mind bothers me.  But what bothers me more then a lack of happiness that comes from surprises, friends, and the little things – is the happiness or gratitude that comes from loving yourself.

Without being a spokesperson for helping people live a normal life by fixing them, I need to accept that I should be a voice for therapy, depression, CHEO early onset hearing loss, concussion/ trauma to go along with positives like the pride from the fabric of our great country and the human spirit.  This would be a big step for me personally because I feel so much shame regarding these topics.

I can name the disease if I wish and say that I am going deaf, and wear a hearing aid, but to wear a hearing aid is to hide a part of your spirit.  What that means is that we all have challenges as human beings on earth and often the warmest we feel is a closeness to friends, excelling athletically, or helping strangers.  When the conversations lead to sympatico, such as the flags for france, I begin to feel cold inside or distant.  This is an endothermic reaction to heal the soul when something hurts, and it is relative to someone hitting your arm and then hugging you. its all in an effort for closeness and its usually unintentional.  Now you can see that it is my pride that keeps me from accepting this behaviour.

I actually was ok with this behaviour for a long time until i realized I was having strong maladaptive tendencies after moving a few times and having relationships crushed.  When my parents divorced the shame set in, and this time it was hidden from my friends and I was too proud to open up to girls I liked.  My friends were all about perserverance, individuality, pride and conscientousness.  So when I started having shame build up it was a challenge.  I now know what it means to “out yourself”, and its terrifying.  It’s also unecessary, and I can’t believe how complicated it is.

One of my friends was doing what I would hope I would do, even though I was mixed up all over, he was asking me questions, listening to me, and showing compassion.  I always thought that compassion is what would help people overcome shame.  I tried so hard to get back onto my sports team but coach said, behind my back, that I was a spacecase and people should try to avoid me on the team.  The team that was all I had left didnt like me, my mom was struggling to get a settlement from my loser father who fought her hard enough that he got fired from his job for a lack of focus. The friend I had left asked me to come to terms with things, and I couldn’t do it. Divorced parents discounts the only respect for relationships left in my blood.

Shame feels like your falling, and the beliefs of those around you become what you cling to.  You are orbiting these values and trying to grab something, or possibly you are trying to push things away, depending on your outlook.  Either way, I was alone, and I was outing myself as much as I could.  Every lie I ever told was brought up, every mistake I might have made, every time I got help rather then use my own resources.  Shame and guilt are nasty because its a new feeling about something that might have always been that way, and the path backwards is black but you seek the answers anyways.

The Hack bring back my narcissistic need to get out of depressive situations.  I am maladaptive, I have no one in my family that can provide the support for depression that I need.  Even financial depressions impact my family, and lack of information depresses my dad into making horrible decisions, and emotional depression impacts my mom.  but she never lies and she acts with integrity all the time, and she loves her kids with all her heart and empathetically,  btw she learned complete empathy as an older child or teen! i dont know when but she did it so it can be done…ljucky for me I got all the mirroring techniques etc as a kid and I can face any situation thanks to it!  I also have a sensationalist tendency to let my listening and senses talk for me, even if there is a better word.  And this took me away from logic and away from logic.  It makes me passionate instead of humble. but school will beat you out of that in order to get to the critical thinking..
Crushing your soul with every good, great, bad, try harder that you get at school.  When you are ashamed of yourself and out yourself, then you are prone to be hard enough on yourself for not fitting in.  so glad that I can get my soul back

The loyalty that feels like a trap when you lose your empathy for people who can’t see inside of you is so hard to deal with.  Truth is schools should pay smart people to go and learn, and if your not smart enough then you shouldn’t go.  Scholarships or nothing! I had 1000 dollars per year that I gave up when my parents got divorce and violated their half of the bargain.  depression won.

Im grateful for the social worker that works with me every month to get me back on the”real”.  to give me the same feelings that we all have regarding fear, and allowing me to grow and deal with feelings so that I appreciate feelings.  at the same time I need to remember not to care about things that dont help the greater good.be the evil guy that people need, but also the down to earth guy that is at home in any setting.

And I’m grateful for the positive treatment from my concussion specialist that was paired with goal setting and brain testing.  I still remember that positivity that came from his ability to be thoughtul, intelligent and thorough in his studies, it was basic positivity to support the actual healing i was doing on my own!!!!

Healing occurs on your own! but people can be positive, thoughtful, help you relate.

Guess what this guy did in his spare time, he took the common patients issues that were going unadressed by the world and getting the seed funding for his affiliate school “family to work on”.

We should look at art as a gift to us and a gift we share to give and receive gratitude is the ability of art.  Although it is up to us to personally evolve our tastes or world certain things will give us great enjoyment.  It is the act of giving that allows for patience and focus to evolve around something that we have either longed for, not known we liked, believed in etc.

 

Not sure what to eat.

Today I woke up and I looked at my fridge and found 3 tupperwares of chicken parm / vegetables, 2 more tupperwares with apple cinnamon oatmeal   ,and in the cupboards I had shelves full of raw ingredients.
I decided that I can keep preparing these meals in bulk quite easily for myself, but I have to consider the tastes of the family, the costs, and the time.  There are go to dishes that every family eats but since I have some time on my hands right now, I thought that rather then find new recipes…which are everywhere, I want to look into balancing the nutritional needs with the raw ingredients in my house.  That way I will be one step closer to “Chez Healthy, Smart, and affordable”.

If you want to try a new concept, the best way to do that is not miss the buiding blocks at the bottom. Seeing as how we live in one of the more fertile countries, or at least north of the border of them, we have access to almost any dietary need, which is helpful.

So what I want to understand first is what ways will food affect my body depending on which eating habits are good for me and bad for me,
then what portions can I be having and be healthy? What frequency?
Then what habits do I have that I can change to suit healthy eating
Then which vitamins are essential, and what is the density/ life of the nutrients
then what impact am I have on the environment and water ways
then how much time and resources are going into this
then what is available to me at the store and what can I cook.

Portions:  Pretty simple to understand healthy portion sizes when you consider that we are all over eating all the time.  If you went to mcdonalds and got a big mac, small diet coke and small fries, that would be a full portion.  not the double, not the cheese, not the large fries and drink.  The idea that we eat to much is way too sensitive of a topic, I love how much I eat, but I am willing to change that.

After two weeks of healthy eating my cravings all the time went down
After a month my nutrition had improved so much that I was feeling emotionally healthier.
After six weeks I was eating the exact amount I needed for the level of activity I was doing, and it was as easy as committing to better eating habits.

Brain food: glucose in forms from fruits, veggies and carbs are eaten by your brain at a greedy 20% of its total consumption.  Caution here because your brain and body will start dying if you are pumping too high a level of sugar into them. (25-30 g at one time approx. amount in a banana)

Eating frequency:  3 meals a day is what is most common to us and is certainly a favorite of mine, but if I was to wage a war on the commonplace meal times I would start with the portions then move onto frequency?  what can you do to eat at work, save your money, and enjoy conversations about eating a variety of food choices all while eating optimally.
– if you are eating more often you are: changing the chemical release patterns, deterring away from common sense, reducing portion size, possibly stabilizing insulin production Allowing for creativity the following is important findings:
– If you are a man your frequency of vegetables and fruits should almost be 2/1 of women. Multiple colors is a simple way of choosing a wide range of vegetables
(Important to know the vege colours) improve mineral absorbsion.
cauliflower, mushrooms, onions, bananas, pears are WHITE help with colon prostate and breast cancer by making natural b and t killer cells
BLUE blueberries, eggplant, grapes, plums also fight cancer!
RED YELLOW Tomato sauce, tomatoes, red peppers, cherries, watermelon, corn, peppers, oranges, squash, Blood pressure and free radicals
GREEN: saalad, spinach etc.  digestion.

foods for me: mangoes which have antioxidants that help with glucose levels and fibre

You want to eat to your hearts content don’t you? Learn about High-low Density Lipoproteins and how to get more from soup.

Healthy eating starts and ends with the heart in my opinion.  I see these really fun and pleasurable hot spots and I think that is a different topic.  I don’t oppose cheesiness or doughyness that gets us all eating pizza and bagels, but I look at the bigger picture.  That is not what we want to eat at home.  Just like how I don’t bake, because I want to bring that home.  Home is for soul food and hearty meals.
The Canadian Heart Foundation Guide to better eating (for adults) lists 8 helpful tips for longer living and adult diets.
1. wide variety of food and healthy weight
2. limit your fat intake to under a 1/3 of your days intake (9x to calculate calories from fat)
3. limit saturated fat like pizza to under 10% of calories and know the differences. (9x cal)
4. Moderate cholesterol according to your level of activity
5.  Protein intake at least 15 percent of calories
6. Complex carbs include but are not limited to: fruits, vegetables, and cereal grains (but watch the gluten) (sugar is divided directly into total calories)
7. Watch the sodium
8. Alcohol in moderation means a drink or less per day. (Hold out)

Getting a feel for fats:
Commonly we go a little heavy on fats, but not too bad.  we reached and grabbed these fats,
1. fats and oils 43%
2. meat, fish and poultry 39%
3. dairy products 12%
4. fruits and vegetables (nuts) 6%

Lipoproteins compounds that carry excess cholesterol and deposit in the liver for elimination
High density means that these compounds excel in the stable movement of the cholesteral and keeping it in tact.
-Problem and corrective: increase excercise and blood flow (Work Out), keep weight low and blood movement excellent, don’t smoke (Butt Out), reduce alcohol (hold out), reduce intake of saturated fats. (butter, shortening, coconut oil, hydrogenated oil, meat, cheese, dairy, egg yolk, chocolate.
– Polyunsaturated fats like fish, almonds, hazelnuts, corn oil, sunflower oil 2-3x per week helps fights blood clots and high blood pressure.

In Good Company: Cardiovascular Congress in October 2015 in Toronto will be held to talk about many factors attributing to health, including

More Soup Please:
The most effective way to get more from your soup is to add more things to your soup like liquids and veggies.
Canned soups have all the basic flavors and often add too many salts and oils, so by not adding butter and salt you are already a step ahead.
Instead of broth, add water.  even more protein conscious would be adding milk…mmm
Dilute salt by adding vegetables, rice and noodles, chicken and meats.

Body Testing

row__, up run 500 yards, endless rope 1320 feet, crawl ___, bike 2 miles resistance 10, ladder or stairs?
Hip Test: https://www.youtube.com/watch?v=WgxfIvxGmgg

Ramp for Metabolic resistance (see below)

butt https://www.youtube.com/watch?v=EN0sYBsHpvo  place your hands along your plant hem on the side to find your femur.  then go to the top and try to reach behind the bone.

Financial Advice

When building your business, owning your firm, inheriting money etc rich people accumulate a bunch of money.  So what importance is there to having wealth?

1. HAving liquid money comes with selling your assets upon your completion.  the left over money is almost the reward for your hard work and company building.  Liquidity is an end state.

2.  You can’t help support when you dont hold onto what you have.  Having money managers is important because you can’t be an expert in everything, but even rich people can choose whehter to invest in charity (Warren Buffet) or to build a foundation (Bill Gates).

Couch Potato life, Office Challenges, Food and your body

Meetings in Offices can be more of the same for some people.
Couch potatoes may be groggy, not productive, anxious.
What were your coolest classes in high school/ university?  The ones where you were given time to work in groups and move around…how about the ones where we got to meet and go other places and to peoples houses.  how about the ones where we had lots of space to ourselves.

1.Sitting is the new smoking:  More then three hours a day of sitting can have detrimental health effects.
1 b) You can only create so much ATP – sitting at a computer hunches you over, tenses muscles and creates barriers to intestine digestion..  Then you feel like you need coffee instead of the oxygen you need.
2.Cynicism deserves its own post but in making work, work for you, it is helpful to remember that commuting increases sedentary life, (especially cars) and 35 min or longer is enough to get most people stressed out.
3. Walk and talk: Can you schedule meetings on the go?  can you meet while playing a sport? If the weather is nice and you have trails like in oakville, then go for a walk.
4. Big chalk boards/ white boards.  Teachers are always fit arent they?  they are always walking back and forth writing on the chalk board.  great activity.

Right On Schedule

Thinking about your home schedule is as important as your work schedule.  So how to stay active at home and what do you prepare for? grocery shopping, gym time, work, studying, volunteering, cooking etc.

Getting to sleep on time:  Gradually stimulate the bed time you wish for by going 15 minutes at a time.  Think about what stimulates you a lot.  Dont do THAT an hour before bed time. Inspire yourself to wake up in a great mood this way.

Schedule your meals by week, with dishes planned by day, with expectations for leftovers by counting servings.  After work have eggs or tuna sandwiches.

Find ways to have fun with resources and with activity bags.  Also add that new year cheer of building  something you want to build.  could be a bbq, a book hobby, etc. to add fun, happiness, value to your life. subtract what doesnt matter ie. get arianna to help putting away dishes in return for drives.

Intelligence

http://otec.uoregon.edu/intelligence.htm
https://en.wikipedia.org/wiki/Theory_of_multiple_intelligences

https://www.google.ca/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=theory%20vs%20practical (Theory vs PRactical)
Signs of genius
http://sparkonit.com/2014/01/10/are-you-a-genius-read-these-signs-and-find-out/

Talking to yourself is a sign of imminent genius, not madness

MBTI/ Big 5

The five functions of psychological type

Empathy
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2206036/
http://thetalkhouse.com/film/talks/actorscreenwriter-randy-russell-talks-the-genius-of-the-sweet-ride/

Why Successful People Leave Their Loser Friends Behind

Memory
http://www.ascd.org/publications/books/107006/chapters/Memory,_Learning,_and_Test-Taking_Success.aspx
https://blog.bufferapp.com/6-research-tested-ways-to-improve-your-memory

Mathematicians !!
https://www.google.ca/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=georg%20cantor%20teaching
http://fabpedigree.com/james/grmatm6.htm

Mental Toughness

http://psychcentral.com/lib/the-psychology-of-mental-toughness/

Body Dynamics: Spinal Paths.

1. spinal paths flexion and extension etc
   2. functional patterns knee vulgas led to complete chain and step tips!
   The common approach: Telling people to rotate less and isolate areas of improvement.

It is so common to hear “straighten your back” or chiropractors to say “we have to have proper spacing in your discs, we have to think about our spine”  The limit of this is the robotic results of “2-D therapy”.  And we will learn about how to let this happen naturally below.

First a Quote about the current solutions you might hear “Like forcing a square peg into a round hole we forced two-dimensional treatments on three-dimensional problems. We focused on pelvic tilts, back braces, flatlying strength assessments and exercises. Single joint, single plane stretches were emphasized. We told patients the only good body rotation was no rotation. ” Jason Soncrant P.T., Gary Gray’s Physical Therapy Clinic

The Lumbar Spine is the ultimate Relay Station.  It continually takes inertial energy from the environment through an extremity.and transforms it into elastic energy for another extremity to use (ie. From gravity, ground reaction forces, walking, falling, throwing and catching a ball)…, thereby allowing efficient transition from one posture to another..

A biomechanical assessment: Contains insights into the symbiosis of movements and inertia of nature. The testing of your complete movement pattern can tell doctors a lot.  Combinations of natural foot structures or other things may cause back pain.
a) sitting will impact trunk musculature
b) problems with stride and leg swings including speed or length can cause hypermobility of the spine
c) foot compensation can lead to walking issues

In closed chain posture if I cannot dorsiflex the ankle and flex the knee, the lumbar spine is forced into endrange flexion to get the hands closer to the floor.
If closed chain ankle dorsiflexion and knee flexion is improved via conservative methods like functional strengthening exercises, balance training, stretching, modalities and orthotics, lumbar spine function is also improved.  The patient can reach the floor without going into endrange hip/trunk flexion

excercises to battle back pain. 
Prone Cobra Extension: full superman to start, with palms facing. Rotate one palm out, and  wide-eagle style your arm back to your butt, while lifting opposite foot.  Touch, Repeat 8 times .

Isolated myofascial release: lying flat on back, bend knees up, place tennis ball under lower back, to right of spine.  extend right leg straight out, then up to chest.  Repeat 10 times.

myofascial release of hip flexors: foam rol your hips straight up and down

Lat stretch for entire chain: Jeff Cavaliere from athlean x has demonstrated that when stretching out your lat you can increase muscle range, and mobility, so that you can reach over head better.
The lat: attaches to the upper arm (humerous), and inserts all the way down to the pelvis (most people).  https://www.youtube.com/watch?v=6V5tSn9oEJg
1. Get your arm way up in front of you, then drop down, rotate towards the arm on the bar, then side bend away from bar (spine always moving away from arm)

Your neck imbalances between body and senses (build the bridge):
Elliot Hulse from Strength Camp https://www.youtube.com/watch?v=Hxar8p0WcIM
upper trapezius: anchor arm and bend neck sideways.
rotate the neck away from arm
Scalene: tight from faulty breathing – look up and away
lavatia scapula: with arms bent at side, lift elbow up and away whgile pushing your head down to the side.

Identifying Neruosomatic issue and muscular imablances in posture.
dominant ear etc can cause you to crunch your stomach together, bend your dominant and create a tilt in your entire posture
Fix it: 1.  Lying on lacross ball and small oscillations. for 5 minutes.Try to keep the ribcage down, butt long, and try to get the arm up to the ear!
2. use the long elastic.  Wrap your hand in the band, and wind it up into a tricep extension position.  Head should go into opposite corner which will lengthen the lavator scapula.
3.  perform the long lat stretch of external rotators.  Extra: to twist use opposite hand to clench.
4. lat and back areas: the policeman hold.  go into position slightly and stop your shoulder from setting low.  Then lock your hand back with your other arm, this will lock you in for the gruesome sub scapula stretch.

Movement forward and backward to synch glutes and hamstring chains.

 

 

Back with Functional Patterns” What? ANTERIOR OBLIQUE SYSTEM
WHY? BEcuZ CroSSFit is his evil villain that is rotten to the core (fundamentally incorrect).  How: it changes or decreases the biomechanical system in this case the anterior oblique system such as throwing a ball.  if you are doing the power lifting and you arent using your anterior oblique system more pain occurs