34 – Issues in childhood obesity
(duration 15:13)
The Body Mass Index (BMI) and weight scales are not the best indicators of body fat percentage, which reflects the carb/insulin factor
Parents are responsible for the kinds of foods kids eat; they shop for groceries and stock the shelves at home
http://abcnews.go.com/nightline/video/baby-battle-bulge-10672649
It’s important to focus on the macronutrient amounts when ensuring the health of kids; low carb and higher fat is better
Parents need to lead by example and educate kids about healthy eating–and model the eating of good foods
Most of the cause of obesity (whether child or adult) revolves around nutrition, not exercise
It’s very important to check in with kids’ feelings in relation to their eating habits (and have discussions about their cravings)
Eating Processed Meats, but Not Unprocessed Red Meats, May Raise Risk of Heart Disease and Diabetes
http://www.hsph.harvard.edu/news/press-releases/2010-releases/processed-meats-unprocessed-heart-disease-diabetes.html
Consuming less processed meat (and processed foods in general) is always a good rule of thumb
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What is holding you back?
Do you have a goal in your life that you have wanted to accomplish for a long time, but can’t seem to get there? Is there something you need 
to get handled, like a career or relationship situation, a specific amount of money you want, a location you’d like to visit, or a shape you would like your body to be- and it’s driving you nuts that it hasn’t happened already?
Everyone has a saboteur within that helps “keep them safe”. Often, this saboteur keeps us so safe that it prevents us from getting what we want. For example, I have to get out of my comfort zone to ask for that raise. It’s what I really WANT, but something holds me back from asking my boss for more money.
Thoughts that go through my head may be “Who am I to want more money? What will my boss think of me if I ask? I’ll feel like a fool if the answer is no! I may get fired!!!” and on and on.
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These are all examples of that saboteur trying to keep you in your comfort zone.
Think about weight loss.
Many similar thoughts apply here:
“If I lose weight, I will change, and I may not like who I become.”
“My friends won’t like me as I improve myself.”
“I won’t be able to enjoy myself if I have to change my diet.”
“Who do you think you are? You’re a fat person. You’re just never going to be thin, so forget trying!”
And on and on.
This is your saboteur, doing its best to keep you safe from change. Sure, there is a place for your saboteur, in the face of danger it is good to listen.
But it will kick in for everyone at some point when you’re going after a positive change in your life.
The best thing you can do is make friends with this saboteur. Give it a name. Listen to her. Do not fight her. Instead, understand what she is trying to do, thank her, and proceed to take the action you know is the right one.
Notice how the saboteur kicks in when you are with groups. Think about it next time. Don’t put yourself on autopilot, instead, listen to these thoughts. See if you can acknowledge them, and move on, without a struggle. Really observe what is going on inside, and you will find that whatever is holding you back will become less and less of a factor until it’s finally normal to here this voice and act anyway!
33 – Interview with fitness instructor Josef Brandenburg
(duration 34:30)
In this show we explore the nature of health and fitness training from an expert’s perspective
Josef’s fitness blog and site
http://josefbrandenburg.com/
http://thebodyyouwant.com
Aerobic exercise is not all it’s cracked up to be, and it might be making you hungrier and thus causing binge eating
Weight and high intensity shorter training is better for health and fitness than lots of endurance exercising
Try to avoid all those crappy carbs, such as lots of bread, grains, and cereals
The priority should be minimizing your insulin secretion, even though e.g. high quality meats are better than not so much
You can’t take at face value the results of studies reported by the mainstream media
Falsehoods are still being promoted in nutrition textbooks!
You don’t have to starve yourself and suffer in order to lose weight; just change the types of food you’re eating
Putting fat people on treadmills doesn’t really help them lose their extra fat
Personal trainer certifications aren’t good ways to judge knowledge and competence
Isolation exercises can fall short when it comes to overall fitness and “toning” muscles
Using calipers to measure bodyfat isn’t very reliable; a measuring tape can be a useful device, though
Governmental “officials” have no business telling you what and how to eat (even though they continue to intervene)
Famous article by Gary Taubes, explaining where so much went so wrong:?http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html
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How to eat on the road and not gain weight
You’re following along with a great, healthy diet, cutting out a lot 
of carbs, making yourself healthy sandwiches, eating lots of fruits and vegetables…then one of these three things happen that throws you completely off your healthy habits and back to gaining fat:
1. You go on a business trip. You’re busy with work the whole time. No time to eat healthy! You’re eating out for every meal and cleaning your plate. Too much alcohol is consumed every day….desserts are a must with clients! Snacks are mostly carbs…
2. You go on vacation. Carb city. Again, too much alcohol, too much indulgence, not enough exercise. “Afterall,” you remind yourself, “I’m on vacation! I need to enjoy myself!” The problem is your body doesn’t go on vacation from processing carbohydrates…and you stack on the pounds.
3. You get together with friends who you haven’t seen in a while. With a heavy travel schedule, this reuniting happens every time you come back home. Big dinners are part of the get togethers, and again, alcohol is flowing!
Here are 4 tips on how to avoid weight gain when you are traveling:
1. If you drink alcohol, keep it to a minimum. Don’t avoid it altogether, but business trips and vacation can get really out of hand when it comes to overdoing it.
2. Take out the bread on your sandwiches & burgers, and avoid the bread many restaurants sometimes serve before dinner.
3. No desserts. This one will take a lot of self esteem and being able to not get sucked into peer pressure from the group. Most desserts out are carb-laden, insulin spiking nightmares that will leave you feeling bad. The hard thing about avoiding dessert when you’re out at dinner with people is the ones who will try to make you feel “uncool” or “uptight” for not indulging. Experience the emotion, acknowledge what is going on, and make the decision that is right for you.
4. Walk. You can walk a lot on trips, just be conscious of the times when you can take the stairs instead of the elevator, or walk a few blocks instead of taking a cab. What seems like a little extra walking here and there can make a big difference.
There you go. Follow these tips and you will not come back from your trips feeling sluggish and fat, and disappointed in yourself for not following through!
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32 – The practice of personal integrity
(duration 20:00)
We explore the sixth and final pillar of self esteem: integrity, a congruence between your beliefs and behaviors
The Six Pillars Of Self-Esteem by Nathaniel Branden
http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35
Super slow workouts can be quick and effective
It’s critical to sketch out your values explicitly
You can’t hide mistakes and missteps from yourself
The “Do as I say, not as I do” injunction is the ultimate example of defaulting on integrity
Hypocrisy is self invalidating
Your thoughts and values should be aligned with reality
Most people don’t grow up with good messages of integrity (or self-esteem in general) from adults
A condensed way of phrasing objective morality:
“Live consciously, take responsibility for your choices and actions, respect the rights of others, and follow own bliss.” N.B.
Ignorance is not really bliss in these important matters
Beware the misguided “authorities” who seek to use the force of law to control your choices and your life
Embrace the principle of reciprocal causation–by doing things that increase your self-esteem, you’re manifesting increased self-esteem
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