Where's The Beef?

Obesity has gotten so out of control for Americans that the US government now wants to know how fat everyone is. In fact, by 2014, it will be a requirement. New federal regulations issued this week stipulate that the electronic health records–that all Americans are supposed to have by 2014 under the terms of the stimulus law that President Barack Obama signed last year–must record not only the traditional measures of height and weight, but also the Body Mass Index: a measure of obesity.

Who really know exactly what this will mean and who will have access to these records, I’m sure there will be some privacy issues to deal with. If you ask me, making this measure of obesity a requirement is an invasion of privacy and is really nobody’s business but their own. But the the government rightfully argues that the problem of obesity is getting out of control and some sort of action must be taken, maybe they are right, but is this requirement the right thing to do? Michelle Obama has made dealing with the problem of childhood obesity the main theme of her term as First Lady.

Either way, the the required obesity rating is right or wrong, it will be here and it looks as if there is nothing we can do about it now. What we can do is decide to make a lifestyle change and get in shape today. It is up to us to make a change for better health, better lives for ourselves and our families. It is never to late to start.

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5 Keys to Treating Depression through Exercise

By Omar Shamout

About 19 million people in the United States suffer from some form of depression ranging from mild to severe. It’s hard to imagine that something as seemingly intangible as the feeling of sadness is governed by science, but it’s true. Emotions, like everything else found inside our bodies, can be broken down into chemical equations. The upside of this is that you can sometimes take charge of which emotions your brain generates by altering the things you do every day. Yes, there are a number of pharmaceutical treatments for depression, but studies show that our bodies produce a natural defense that can combat this debilitating mental condition.

What are these organic wonder drugs, you ask? And how do we get them? The answer is endorphins, and you get them through exercise. These chemicals interact with receptors in our brains that send a euphoric feeling throughout the body to combat pain in all its forms. Many people have dubbed this phenomenon “runner’s high.”

Evolution has gifted us with an anatomy filled with a vast repository of resources that can fight many of the obstacles nature will throw at us. The key is understanding how to unlock the door and utilize all the tools we have available at our disposal. So, with some hard work and dedication, we might be able to discover the secret to one of our self-healing properties.

1. Consistency. Because depression is a chronic problem that can’t be cured by an hour in the gym, sufferers must realize that it takes a strong commitment to an aerobic routine to see any improvement. Even then, endorphins alone may not be enough to aid in more severe cases. Research studies conducted by Harvard Medical School found that daily aerobic exercise over a sustained period of time can have exactly the same impact on lowering rates of depression as antidepressant drugs can have. The length of the daily workout is crucial though, as workouts of less than 15 minutes produced negligible results compared to those of 30 minutes or more. Workouts don’t have to be high impact, either. Low-impact routines involving walking and light stretching are equally effective. Prescription drugs may work faster, but the benefits of aerobic exercise on our brain have been shown to last longer, while also improving other physical conditions such as heart health and blood pressure. You must make a long-term commitment, though, because we are talking about a lifestyle change, not a quick fix. A serious problem demands a serious solution.
2. Drugs are addictive; exercise is not. You might be tempted to take an “easier” route for self-medication. Drugs such as morphine and cocaine also trigger the release of endorphins in your system, but their addictive qualities are dangerous and deadly, not to mention illegal. Overeating can also trigger the release of endorphins, but all of these activities will only make you feel more depressed in the long term once the guilt sets in, and the cycle will only become harder to break. Recognizing any destructive personal triggers of your depression symptoms is vital to understanding how your psyche got to where it is now. Exercise is one of the few coping mechanisms that is not addictive, so embrace it as a welcome and positive addition to your life.
3. Exercise can be social. Willpower, you say? But, I’m depressed! I have no willpower! Here’s where other people can come in. Exercise doesn’t have to be a solitary activity, and the Mayo Clinic recommends social activities as a way to cope with symptoms of depression. Maybe try joining a group dance or yoga class, joining a pickup basketball game, or softball league. Tennis, anyone? For some people, this is the way to stop thinking of exercise as a chore. The more we turn our workout into a fun activity with friends, the easier it is to think of it not as “work” at all, but rather an “out”ing. Get it?
4. Little things add up. Just because you need to get in 30 minutes of cardio a day to improve your mood, doesn’t mean you have to do it all at once. Simple things like walking or biking to work, taking the stairs, parking farther away, and the like really do add up, and count as exercise even if you don’t have your cross-trainers on. If you do want to wear those shoes, but still don’t have the time for a long workout, consider trying 10-Minute Trainer® for a game-changing blast of cardio.
5. Be honest with yourself. Understanding your limits and setting realistic expectations are crucial to establishing a routine that you can sustain over a long period of time and enjoy simultaneously. If you’re not used to exercise, don’t expect to run for an hour nonstop, because you won’t, and will end up getting frustrated with yourself, which is exactly what you don’t need! Ease into your routine by setting manageable and attainable goals, and build up your confidence. Overdoing your exercise routine will not make you twice as happy, so there’s no need to harm your body while taking care of your head.

The bottom line is that exercise should be considered one part of a strategy to overcome depression and get yourself back on track, and shouldn’t be considered a one-way ticket to Happytown. Changing your lifestyle is difficult, but a regular aerobic routine can give your brain the added boost it needs to conquer your destructive habits and combat negative emotions.

Related posts:

1. Tony Horton’s 2nd Law Of Exercise: Consistency
2. Tony Horton’s 1st Law Of Exercise: Variety

Tony Horton

Improvement and change occur when you do things often. Stopping and starting all the time will kill any momentum you need to succeed. You must find ways to stay in the game. Moderate forms of exercise, done consistently, provide far better results than the occasional full-body pummeling. A lifestyle that includes multiple forms of exercise five to six days a week guarantees results.

There are certain things that rise to the surface when it comes to staying consistent. One of them is staying motivated. How does anyone sustain anything without motivation? You bought one of my programs because you’re committed to making huge changes in your life. Being consistent is critical. Sustaining it and staying motivated at times can be difficult. It’s easy to create reasons not to do Power 90®, especially when you’re feeling weak and puny, and my jokes aren’t funny anymore. We travel, get sick, get tired, and often get discouraged. We work too hard, we under-sleep, and get stressed out. So what do we do about it? It can be overwhelming. What about the people who don’t quit? Who are they? Are they super-android-robots from a galaxy far, far away? What the hell makes them so special? Why are these robot-people consistent and others not? The answer is that successful, consistent, and motivated folk have tricks . . . Aha! They have found a way to do it anyway.

Here’s my list of tricks that will help you stay motivated and consistent.

• Stop beating yourself up if you can’t sustain and/or maintain your “perfect” plan. It’s okay to miss a workout once in a while. It doesn’t mean that your process has gone to hell in a handcart. It doesn’t mean you have to start over. Life happens. Priorities shift. So what? Big deal. Just start up where you left off. If you’re doing Power 90 or P90X®, just add the missed days to the back end. I decree the burden lifted! Of course you must recognize the difference between a missed workout or two and a missed week or two. If you miss two weeks of exercise, it will take at least that long to get back where you left off. If you miss one workout once in a while, you lose nothing. The extra day off can even do the body good.

• Don’t freak out if you don’t see results in the first 45 days. “What?! No results in the first month and a half?!” See, I knew you’d freak out. The reality is that we all have different starting points. The 90 in Power 90 and P90X stands for 90 days, not 90 minutes. Some folks will see results the first week—bastards! Others will have to wait a little longer, based on age, body weight, how out of shape they are when they start the program, flexibility, balance, athletic background, etc.—this is normal. The variety of workouts in P90X purposely plays into your strengths and weaknesses. Both programs were created to have a 30-to-50-day “adaptive phase.” This phase is shorter for some and longer for others. Be patient. Your body will adapt, and you will be amazed at how you look and feel.

-Tony Horton

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Tony Horton

Variety is the spice of life and fitness. A lifetime of health and fitness is achievable when you can think outside the box. You have to mix it up all the time. Stay curious, creative, and stick with the kinds of workouts that you enjoy. A variety of exercises, workouts, and sports will allow you to avoid injuries, plateaus, and boredom.

One of the reasons why Power 90®, Power Half Hour®, the Master Series, and P90X® work so well for so many people—who have tried and failed with other programs—is because they are NOT one discipline. Those programs incorporate a variety of things: sectional progression, plyometrics, ab and core routines, boxing and kickboxing, yoga, stretching, and cardiovascular exercises. From Tony & the Kids! to P90X I have always tried to make the routines fun and filled with a variety of movements. Workouts that are uncomplicated, easy to follow, time-tested, with combinations that work. I’m not a fan of boredom. Doing the same routines and movements over and over again doesn’t appeal to me. That’s why many of my programs don’t repeat the same move twice.

Curiosity is a key reason why I’ve been able to sustain a high level of fitness for over 20 years. If I see something that looks fun and challenging, I’ll try it. If it doesn’t ring my chime, I’ll move on to something else. Curiosity was one of the reasons why you picked up the phone and ordered Power 90. You weren’t happy with the status quo. You were probably unhappy and unhealthy. You were in a rut and you wanted a change. When I’m in a rut, I look at ways to mix it up. Just because something works for me right now doesn’t mean it will work or hold my interest later. Too many people hold on too tightly to things that don’t work anymore. You know it’s time to change things when you hear yourself saying: “I feel burned out.” “This isn’t fun anymore.” “I’m no longer seeing improvement with this routine.”

You could be suffering from a temporary bout of mind babble, or maybe it’s your heart telling you that it’s time to move on. Only you know the difference. Don’t do something just because everyone else is doing it. Figure out what keeps you in the game, even if it’s very different than what others think you need. If you’re beating yourself up when it comes to inspiration and motivation regarding perspiration then you need an alteration to your transformation.

Variety in your fitness world will keep boredom, injuries, and plateaus at bay. That’s the reason why Power 90 has two levels. P90X and the Power 90 Master Series were created so that you’ll have a myriad of ways to mix it up and continue to see improvement over time. If you really want to improve your fitness and physique and make this a lifestyle thing, then eventually the other box you’ll need to get outside of . . . is your house. This might be hard for people with a hectic schedule but why not skip that Sunday barbecue for a hike or run or skate or swim or volleyball game. After you’ve seen my goofy mug too many times, you might want to open the door and explore.

Power 90 is the on switch to a lifetime of health and fitness. After your 90 days are up, a nice variety of activities, workouts, and athletic endeavors will turn even more lights on. I like to call the program after Power 90, Power 10,950. That’s 30 years. You can reinvent yourself and take control of your life if you stay curious and try new things. Finishing Power 90 (or any other program for that matter) lets you begin to explore all the possibilities. Variety in fitness and life is essential for keeping the lights on.

-Tony Horton

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Heart Rate Monitors Take The Guesswork Out Of Cardio

A great way to keep track of your cardio workouts and make sure you are pushing yourself hard enough is a heart rate monitor. Heart rate monitors are always recommend when doing cardio for the simple fact that it take the guesswork out. To find you max heart rate, subtract your age from 220. Then shoot for 60%-75% of your maximum heart to get the best results.

For example a 32 year old would subtract 32 from 220, coming up with 188. 188 would be the max heart rate and that person would shoot for 60%-75% of 188, which is 113-141. So, a 32 year old person should get their heart rate up to 113-141 when doing a cardio workout. This is just an average, you may be higher or lower than this depending on your health and fitness level.

More Info On Heart Rate Monitors

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7 Great Breakfast Ideas

By Joe Wilkes

It’s hard to work good nutrition into our days. We’re working longer and longer hours and still trying to fit in 30 to 60 minutes of exercise, not to mention all the studies coming out that say we’re not getting nearly enough sleep. The hours run out. The snooze button gets pushed. Breakfast often turns into eating last night’s leftover takeout during the morning commute. Or worse, it turns into no breakfast at all.

People often skip breakfast in hopes of getting more sleep or losing more weight, but in fact, people who replace breakfast with extra sleep end up having less energy. Breakfast skippers also tend to gain more weight. They start the day with a slow metabolism and then overeat at lunch because they’re hungry. You’re much better off trying to eat something nutritious in the morning so your brain and body rev up and you don’t start the day with cravings that often get relieved by donuts in the break room. Here are seven breakfasts that you can squeeze into the busiest schedule.

Note: Some of the recipes call for eggs. You can use egg substitutes like Egg Beaters^® (1/4 cup per egg), two egg whites per whole egg, or tofu, depending on the recipe and your dietary concerns. Additionally, some recipes call for whole wheat ingredients. Gluten-free versions can be substituted in every case (but no white-flour substitutes!). All nutritional information is per serving. Recipes are for one serving unless otherwise noted.

Sunday: Mom’s Pancake Recipe

Like so many of my family’s “secret” recipes, this one began life on the side of a package of food. In this case, it was a carton of eggs (no surprise when you see the second ingredient). But this is a pretty good way of sneaking extra protein to your kids—it’ll definitely get a better reaction than a boiled egg and a scoop of cottage cheese. For the grownups who are watching their cholesterol, my brother came up with an alternative; substituting six egg whites and half an avocado for the six eggs. The pancakes turn out a bit green, but if you can get past that, they’re quite tasty. You can top them with your favorite fresh fruit. If you can’t live without maple syrup, go for grade B or grade C. Those syrups contain more of the natural minerals that are filtered out of the grade A syrup. And they’re cheaper!

• 1 cup fat-free cottage cheese
• 6 eggs
• 1/2 cup whole wheat flour (or 1/4 cup whole wheat and 1/4 cup barley flour)
• 1/4 cup canola oil
• Pinch of salt
• Dash of vanilla extract
• 1/4 cup milk

Blend or food-process the first six ingredients on high until smooth. Add milk slowly to reach batter consistency. Cook on a hot, nonstick griddle. Number of pancakes varies depending on size. Serves 6.

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Monday: Power Oatmeal

Oatmeal is one of the healthiest grains around. The Mayo Clinic even includes it in its list of the top five foods to lower your cholesterol numbers. It has a high soluble fiber content that helps cholesterol reduction and slows sugar digestion, a benefit for people living with diabetes. It also has a high insoluble fiber content, which has been linked to cancer prevention. It’s a good source of protein, as well as vitamin E, zinc, manganese, magnesium, and iron, among other nutrients. While it is a little on the bland side flavor-wise, it’s easy to liven it up with some healthy ingredients, including seasonal or thawed frozen berries, nuts, and flaxseed.

There are a lot of schools of thought on the best way to prepare oatmeal. Purists will choose unrolled oats, either whole or steel-cut, and cook them forever (all right, 30 to 40 minutes). Those of us who don’t live on “Martha Stewart time” are more apt to select rolled or quick-cooking oats, which can cook in about 5 to 10 minutes. And those of us truly strapped for time enjoy the convenience of instant oatmeal. For this recipe, use the plain oatmeal of your choice; just choose one that doesn’t include sugary flavorings like maple brown sugar, apple cinnamon, etc. We’re going to flavor it ourselves with high-antioxidant blueberries and heart-healthy fats from walnuts and flaxseed. For extra protein, add half a scoop of Beachbody’s Whey Protein Powder.

• 1 cup prepared oatmeal (see above)
• 1 Tbsp. flaxseed
• 1/2 cup blueberries
• 1/4 cup walnuts, chopped
• Mix all ingredients in a bowl (or a to-go cup).

Preparation time: 10 minutes

Nutritional information (per serving); without and with Whey Protein Powder:

Tuesday: Carl’s Chocolate Almond Shakeology^®

I was able to get my hands on Beachbody^® CEO Carl Daikeler’s favorite Shakeology recipe. And anyone who has been fortunate enough to spend time in the company of our energetic boss, you’ll join me in saying, “I’ll have what he’s having.” For hard-to-find ingredients like almond butter or almond milk, you could substitute peanut butter or soy, rice, or skim milk. For hard-to-stomach ingredients like the raw egg, you could use protein powder.

• 1 cup almond milk
• 1 tsp. almond butter
• 1 whole banana
• 1 whole egg, raw
• 1 scoop chocolate Shakeology
• 1 scoop Shakeology Boost: The Fiber
• 1 cup ice

Mix all ingredients in a blender until creamy.

Preparation time: 10 minutes

Nutritional information (per serving):

Wednesday: Healthy Breakfast Burrito

Going to college in Southern California, I gained a lot of sustenance from burritos of all kinds. I also gained a lot of weight. Stuffed full of cheese, fried potatoes, and larded-up refried beans, the breakfast burritos were delicious and filling to a fault. But breakfast burritos don’t have to be unhealthy. Fillings like veggies and eggs that were often crowded out by the cheaper and fattier ingredients can be elevated to star status in the dish. You’ll create a quick, healthy breakfast that can be eaten on the move (although the police department and your dry cleaner would discourage trying to eat while driving).

By the way, here’s a tip for easy-peasy scrambled eggs or egg substitutes I learned from a “restaurant” in our last office building that prepared a wide variety of hot dishes using only a microwave. Scramble an egg in a coffee cup or small microwave-safe bowl. Depending on your wattage, nuke it for 30 seconds to a minute, and voilà, scrambled eggs perfect for a sandwich or a burrito.

• 1 scrambled egg or egg substitute (or tofu)
• 1 6-inch whole-grain tortilla
• 2 Tbsp. black beans, canned
• 2 Tbsp. low-fat cheddar cheese (or soy cheese)
• 2 Tbsp. chopped tomato
• 2 Tbsp. chopped onion
• Hot sauce to taste

What follows are the microwave directions. You could alternatively scramble the egg and heat the beans in a small frying pan.

Microwave scrambled egg or egg substitute until cooked. While egg is cooking, spread out tortilla on a dinner plate or cutting board. Spread cooked egg in the middle of one-half of the tortilla. Heat the beans in the microwave (not too much or they’ll explode!). While beans are heating, sprinkle cheese on eggs, then pile on beans, tomatoes, and onions (if you don’t have time to chop fresh veggies, a healthy salsa could be substituted). Add hot sauce if desired. Fold tortilla in half over the ingredients and fold in the sides. (This part may take some practice. My first burrito-folding attempts usually resulted in a dish I called burrito salad, but I eventually got the hang of it.)

Preparation time: 10 minutes (or more, depending on your tortilla-folding skills)

Nutritional information (per serving):

Thursday: Fruit Parfait

The Harvard School of Public Health recommends that most people have at least NINE half-cup servings of fruits and vegetables per day. So you can see that if you skip breakfast, you’re really putting the pressure on the rest of your meals. A diet high in fruits and veggies lowers the risk of high blood pressure, stroke, heart disease, cancer, and blood sugar problems, as well as offering many other health benefits. This recipe layers yogurt with three different types of fresh fruit. You can substitute any other fruit (preferably seasonal) for one of the fruits in this recipe. (For anyone thinking of hitting the drive-thru at McDonald’s^® for its version of this recipe, you could do worse in an emergency, but this is way healthier.)

• 1-1/2 cups plain low-fat yogurt (or soy yogurt)
• 1 Tbsp. almonds, chopped fine
• 1 Tbsp. flaxseed, ground
• 1/2 cup blueberries
• 1/2 cup apple, diced
• 1/2 cup cantaloupe, diced

In a tall glass, layer ingredients in the following order: 1/2 cup yogurt, followed by a sprinkle of almonds, flaxseed, and blueberries; repeat process with apples and cantaloupe (or whatever order of fruit you choose). If presentation isn’t that important to you, you could just mix it all up in a bowl and eat it. (I live alone. No one’s watching.)

Preparation time: 10 minutes (more or less depending on what needs chopping)

Nutritional information (per serving):

Friday: Tuna Salad Surprise

Have you ever noticed that some mornings the cat has a healthier breakfast than you do? Tuna’s not just for lunch anymore. In fact, when we have our big, healthy employee breakfast at Beachbody, a big bowl of this tuna recipe is usually the star of the buffet. Tuna is really high in protein and a great source of vitamin D and healthy omega-3 fatty acids. You could mix it up by substituting canned salmon once in a while. This recipe replaces fattening mayonnaise with healthy veggies and lemon juice for a refreshing, high-energy breakfast (although we might suggest an after-breakfast mint).

• 5 oz. canned tuna in water (if in oil, skip olive oil)
• 1 Tbsp. olive oil
• 2 Tbsp. lemon juice (or to taste)
• 1 tomato, diced
• 1/4 cup green onions, diced
• 2 Tbsp. parsley and/or cilantro (or more to taste)
• Salt and pepper to taste
• Raw jalapeño (if desired)

Mix all of the ingredients in a bowl and season to taste. Chop in some raw jalapeño for extra zip!

Preparation time: 10 minutes

Nutritional information (per serving):

Saturday: Vegetable Frittata

Since it’s the weekend, it might be nice to make something you don’t have to eat in the car. Frittatas are like omelets for the oven. All the flavor, but you don’t have to try to flip it on the stove top (or onto the floor as the case may be.) It’s a crowd pleaser! Feel free to experiment with other favorite veggies like broccoli, cauliflower, mushrooms, zucchini, etc.

• 6 eggs, beaten
• 1 cup fresh spinach, torn
• 1 tsp. garlic, crushed
• 2 medium plum tomatoes, chopped
• 1/4 cup onion, chopped
• 1 red bell pepper, chopped
• 2 Tbsp. fresh basil, chopped
• 1/2 cup low-fat Swiss cheese (or soy cheese), shredded
• 1 oz. Parmesan cheese (or soy cheese), grated
• Cooking spray

Preheat the oven to 450 degrees. Spray an 8-inch pie pan or baking dish with cooking spray. Beat the eggs in a bowl, then mix in all ingredients. Pour into the pan. Cook for 12 to 15 minutes or until the eggs are firm. Cut into 2 servings (like an omelet!).

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Of course, you should feel free to eat any of these breakfasts on any day of the week. And repeat your favorites. Most of these can be integrated into your favorite Beachbody meal plan. Come back next week for part two of our five-part series, and get recipes for 7 Days: 7 Lunches. Bon appétit!

What do you think of these recipes ideas? Have any good ones of your own? Leave them for use below in the comment field.

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I put quotations around it because  it is probably somebody’s quote, I’m just not sure whose.

It has been proven that certain video games can actually make you smarter, or at least make your brain work more efficient. The Mind Research Network in New Mexico found that playing the classic video game Tetris for 30 minutes a leads to greater brain efficiency. Sometimes we get too focused on the physical aspect of working out and forget about the mental part.

You play Tetris for free at www.FreeTetris.org

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