Decisions Become Habits

Over the course of any given day, each of us makes hundreds - possibly thousands - of decisions.  Some of them are completely inconsequential - which pair of black socks to wear or which pen to sign our names with for example.  Others have a far more profound effect on our lives - to move or stay, invest in a company or not.  No matter how monumental or insignificant the decision, we are actively deciding our way through every day of our lives.

The thought occurred to me the other day as I was pondering the nature of why we do what we do.  We say things like, "That's such a nasty habit," when we see someone dipping tobacco or biting their nails.  So how does one get from the point of making a decision to having a habit?

What is a habit except a decision that we no longer think about?

Until about 14 years ago my in-laws smoked cigarettes.  After 30+ years of smoking, the activity had become completely habitual on multiple levels.  They habitually bought cigarettes whenever they went to the store.  They habitually lit their cigarettes, smoked them, crushed them out, and repeated the process time and time again each day.  It was automatic, mindless, and performed flawlessly each and every time.

Until one day, they decided to stop smoking.  Now they had to perform an entirely different set of actions.  They had to consciously decide to NOT buy cigarettes.  They had to consciously decide to stop lighting cigarettes and smoking them.  And over time, their new decision making process became a habit - performed flawlessly and mindlessly every day.  Today, 14 years later, they no longer even think about smoking cigarettes.  They have a new habit.

Fitness and diet operate on the exact same level.  Some of us have a current habit of buying food that is not good for us.  It happens automatically - I know it did for me.  I would literally find myself standing in line at some local dive buying food that I knew was bad for me.  Because I had done it so often, I just repeated a habit that was the product of a decision I had made years earlier.  The only thing that ever changed was the venue.

In order to change my body, I had to change my habits.  I had to consciously decide to eat nutritious food that gave me energy and nutrients.  I had to decide to change my shopping practices and eating preferences until the healthy decisions could be performed unconsciously.

Laziness is a profoundly difficult habit to break.  Sometimes people become automatons - wake up, go to work, come home, eat dinner, watch TV, have a snack, go to bed, repeat.  One of the saddest testimonies to laziness came from a couple in my circle of influence that knew exactly what channels they were going to watch on any given day of the week from 6:00 in the evening until bedtime.  The routine never varied unless a show came along and bumped a standing program from their self-designed television lineup.

In order to make any change in our lives, whether it be fitness related or otherwise, we have to consciously make decisions that are in alignment with the goal we want to achieve.  Rather than unconsciously ordering the #3 Combo with extra pickles, we have to consciously decide to order the garden salad with vinaigrette.  Instead of mindlessly deciding to plant ourselves in the recliner for hours on end, we have to make a focused decision to go for a walk.  Eventually, the new patterns will take hold and become habit. 

Living your life consciously is the only way to effectively change your future for the better.  We are all subject to the effects of our decisions and habits.  The body does not discriminate between "good" decisions and "bad" ones.  It makes a habit out of whatever you do.

Make your decisions healthy and happy ones, and your life will surely follow suit.

Like this article?
Buy us a Fat-Free Latte!

We want your input!

Hi there, Wo40 family! Hope you're having a wonderful healthy day!

At Wo40.com, we're trying to create a website that presents a practical approach to fitness. From exercise to nutrition and everything in between - we want Wo40.com to be the best of the best fitness websites out there.

This is where you can step in and help. We're looking to beef up our recipes section to include a wide variety of ideas for healthy and nutritious breakfasts, lunches, dinners, desserts, and snacks. If you would like to submit a recipe for publication on the Wo40.com website, simply Contact Us. If selected, your recipe will be added to the 'Recipes' page with a "Submitted by" tag (and link, if applicable).

We look forward to hearing from you! Have the best day EVER!

Be well!
Keith & Alice

Starvation Diets

A friend recently told Alice that she is on a calorie-restrictive diet in order to lose weight.  Basically, this friend is consuming about 1000-1200 calories per day in an attempt to reduce the number she sees on the scale.  Just last year, I had a friend tell me that she was eating 3 salads a day - less than 1000 calories - as her regular diet.  The most extreme example of a starvation diet was the acquaintance who told us that he was limiting himself to one apple and one banana per DAY.

It's apparent that there is a pervasive mindset in our culture that causes people to believe that starvation is a viable means to dropping pounds.  People appear to believe that restricting calories is good, so restricting MORE calories is better.

Nothing could be further from the truth.

Myth - It's the number on the scale that is important - the smaller the better.
Reality - Weight and fitness are independent measures of overall health.  Thus, a smaller number on the scale isn't automatically an indicator of better health.  When a dieter restricts calories as in the examples above (an apple and a banana??), they will see a smaller number on the scale, but not as a result of fat loss.  Muscle depletion is an inevitable result of caloric deprivation, making the body feel weak and sluggish.  As more and more muscle mass is depleted, the scale weight will go down, but at the expense of overall wellness.  If weakness and fatigue are your goals, then a calorie restrictive diet is the way to get there.  Otherwise, a balanced approach to eating and exercising will yield a much better result.

Remember, starving third-world children and victims of amorexia would see small numbers on the scale.  No one would mistake their conditions for being healthy.

Myth - Calorie restrictive diets will get me to my goal weight faster.
Reality - Calorie restrictive diets slow the metabolism to a crawl, resulting in slower weight loss.  The body is an efficient machine that is very perceptive of its environment.  When calories are restricted to starvation levels the body switches into a mode that will get the most benefit possible from the reduced calorie intake.  In other words, the body shuts down to a crawl in order to utilize as few calories as possible.  The result is near-impossible weight loss and extreme fatigue.

Myth - I can calorie restrict for a while to lose weight and then resume normal eating.
Reality - You can, but the bounce-back effect will actually cause weight gain.  When the body is starved, it powers itself by using available resources from the muscles.  This fuel is used to power essential functions like the heart, brain, and organs while leaving the muscles to wait for future resources.  Once normal eating resumes, the "extra" food fuel is grabbed out of the bloodstream and quickly crammed into every available space in anticipation of another famine.  The result (bounce back) is a heavier body with a slow metabolism.  To avoid this problem, a balanced approach to eating is required.

Myth - Calorie restrictive diets are generally safe.
Reality - Calorie restrictive diets can result in a variety of physiologic, emotional, and social disorders.  Dieters that have reduced their food intake to starvation levels may suffer from such problems as fatigue, sexual dysfunction, reproductive dysfunction, depression, moodiness, and a preoccupation with food.  Extended periods of starvation-level dieting can result in muscle depletion, which by extension may result in failure of the most important muscle in the body, the heart.

Eating to drop fat is not rocket science.  Truly good nutrition isn't any more difficult than starvation, but the effects of eating well will be far more positive in the long run.  For more information about eating for overall health, see our article on Eating for Fat Reduction.

Energy Drinks - A Closer Look

One of our readers, Josh L., asked that I give him a little information about a popular product group that's generating billions of dollars in revenue every year - the energy drink.  I told him I'd get on it, and made my first stop at the grocery store to take a look.  The findings were interesting to say the least.

Currently, there are approximately 150 different energy drinks on the market, so a product-by-product review is impossible (well, actually it would be way too time consuming).  Instead, I'll stick to making some general observations based on some of the reading I've done.

Instant Energy

People buy energy drinks for a variety of reasons, but the most prevalent reason is, by far, sports performance.  Athletes of all stripes, particularly teens, down beverages like Red Bull® and Amp® prior to and during training in order to enhance sports performance.  They believe these products give them an edge that they couldn't otherwise get without the drink.

The sources of this energy are varied, but the main stimulant is caffeine.  Take a look at some of the caffeine contents of popular sports drinks:

• Red Bull: 80 milligrams per 8.3-ounce serving
• Tab Energy: 95 mg per 10.5-oz serving
• Monster and Rockstar: 160 mg per 16-oz serving
• No Fear: 174 mg per 16-oz serving
• Fixx: 500 per 20-oz serving (Yikes!)
• Wired X505: 505 mg per 24-oz serving (Yikes, again!)

In comparison, according to Griffiths:

• Brewed coffee: 200 milligrams per 12-oz serving
• Instant coffee: 140 mg per 12-oz serving
• Brewed tea: 80 mg per 12-oz serving
• Mountain Dew: 54 mg per 12 oz. serving
• Dr. Pepper: 41 mg per 12-oz serving
• Pepsi Cola: 38 mg per 12-oz serving
• Coca-Cola Classic: 34.5 mg per 12-oz serving
• Canned or bottled tea: 20 mg per 12-oz serving

(Source - WebMD)

When you look at it, the caffeine content in energy drinks seems fairly consistent with brewed coffee.  So what's the big deal?  It's the junk you don't really pay attention to: other hidden stimulants that come with funky names like guarana, bitter orange, and synephrine.  Considering there is no regulation from any governing agency as to how much of these substances can be put into energy drinks, the amount of actual consumed stimulant (caffeine + other stimulants) is unknown.

And don't forget - there is a LOT of sugar in energy drinks, adding to the energy boost that you get.

Energy drink manufacturers have talking heads who declare that their product is no more dangerous than a cup of coffee.  I have to point out a couple of logical fallacies being employed by such statements.

First, most people do not slam a cup of coffee immediately before or during an intense workout.  This is the primary use of energy drinks - athletes trying to gain an edge or energy boost during training.  During training, athletes' heart rates are already accelerated.  Consuming unknown quantities of metabolic stimulants prior to a workout can put additional, perhaps excessive, strain on the heart.  In athletes with undiagnosed cardiac issues, the restult could be fatal.  Further, in hot and humid climates the effect of the energy drink is compounded by the fact that caffeine interrupts the brain's ability to peceive pain and fatigue.  This dulled perception in combination with hot humid conditions can lead to a higher risk of exertional heat stroke.

The second logical fallacy is that coffee takes time to consume.  How many hot coffees can you down in a 3 minute time frame?  Personally, I take about 15-20 minutes to take in my large fat-free latte with Sun Crystals sweetener.  A cold energy drink can go down in a few seconds, and a good many people don't stop with just one.  In researching this article, I came across the story of a 17-year-old high school basketball player who downed at least 7 (SEVEN!!) Red Bulls® between games in a basketball tournament.  He collapsed, conveniently enough, in a hospital while visiting a relative.

The fact of the matter is simple: when you dump 400-500mg of caffeine, loads of other stimulants, overdoses of vitamin B complex, and a ton of sugar on your system in a matter of minutes, the body goes into a state of emergency.  Symptoms include nausea, insomnia, nervousness, anxiety, rapid heartbeat and, occasionally, death.  That's a heavy price to pay for a little bit of sports performance.

Other Associated Risks

Like the informercials say, "But wait!  There's more!"  With the amount of stimulant being consumed, there are bound to be multiple physiological effects.  Here are a few to consider.

Caffeine is a diuretic - it promotes water depletion.  People who consume stimulant rich beverages (including coffee) incidentally deplete their bodies of water.  If you want to test this theory, here's an experiment: drink a couple bottles of water over the course of about 30 minutes.  Wait a little while then down a can of soda.  Feelings of urgency should begin shortly.  Be prepared to beat a path to the bathroom door at least 4-5 times per hour.

Users of energy drinks should be consuming at least equal amounts of water.  8 oz of energy drink should be followed eventually with 8 oz of water.  Failure to do so will make the resulting crash even more unpleasant, since a classic symptom of dehydration is fatigue.

Further, caffeine is technically a drug that comes with all the pains that drugs can bring.  Withdrawal can be a very unpleasant experience with its resultant fatigue, headaches, and irritability.  Those who continue to use energy drinks require more and more caffeine to reach satisfactory threshhold levels, furthering the addiction and making cessation of use more and more difficult.

Overall, research clearly indicates that adverse effects of high levels of caffeine outweigh the boosting effects of consuming levels such as those found in energy drinks.  Unless you're a fan of such things as insomnia, gastrointestinal issues, fatigue, hypertension, and heart disease, keeping use of energy drinks in moderation is a must.

Summing it Up

Energy drinks do have the capacity to increase energy output for a short period of time.  In that regard, they are true to their labels.  However, it is important that the user be aware of multiple factors:

• Moderation, moderation, moderation.  An occasional energy drink is acceptable, but frequent use (multiple servings per day) is not recommended.
• Drink water.  Lots and lots of water.  Since caffeine can aid in dehydrating the body, more water intake is necessary to offset water depletion.
• Those in hot and humid climates should not consume energy drinks prior to intense exercise.  The possibility of exertional heat stroke is too real to be ignored.  The body does not perceive the brain's warning signals, so the stroke can occur before the victim is aware.
• Avoid the energy drinks Fixx, WiredX505, and Cocaine, since they have 350% of the caffeine found in other energy drinks.  For the mathematically challenged (like me), that's around 300mg/8oz serving.  Bad, bad mojo there.
• Nothing boosts energy like being in good physical condition.  Never forego regular exercise by thinking that energy in a can is a suitable replacement.

 Be well!

Formula for Health

Achieving optimal health is a matter of a pretty simple formula:

Consistency + Exercise + Nutrition + Recovery = Results

Truth is relative, and this formula is not immune to the perceptions and opinions of others, but for the most part, we can boil success in our health down to those 4 ingredients.

Our marketplace constantly bombards us with ways to “succeed” in opposition to the formula.  Gimmicky diets (NutriSystem, Adkins, and Weight Watchers for example) leave out the exercise component by focusing entirely on the nutrition aspect.  On the other hand, magic pills (Solo Slim and Alli for example) downplay the role of proper nutrition. 

All “diet” programs can deliver results, but the quality of those results is what interests me the most.  NutriSystem, Adkins, and Solo Slim will help you drop pounds, but the end result is an undernourished body, not a healthy one.  Since my primary aim with this website is to help people develop healthy, vibrant, and active lives, I’ll stick to talking about getting meaningful and enduring results.

Consistency + Exercise + Nutrition + Recovery = Results

What is consistency if not the practice of doing something frequently enough that it becomes habit or second nature.  You must perform all other parts of the formula (Exercise, Nutrition, and Recovery) on a regular and recurring basis.  In my opinion, that means for 6 days a week your diet is clean, your exercise routine set, and your schedule arranged to include 7-9 hours of sleep. 

Consistency becomes easier when there is a specific plan in place.  Enter the adage, “Failing to plan is planning to fail.”  Exercising 3 days a week and eating the occasional healthy meal won’t yield the best results because there’s too much “off” time between healthy behaviors.  Health isn’t a matter of hitting the mark occasionally.  Consistency with frequency is key.

Your plan is better when it’s written down and visible.  The very act of writing it down makes the plan more concrete – more real – in our minds.  The end result of a written plan is a higher likelihood of following through with the plan.

My plan for consistency is pretty simple: eat a decent breakfast, have a snack at 10:15, eat lunch at 12:00 or so, have another snack around 3:00, exercise at 4:30, have a post workout recovery shake, eat dinner at 6:30, and eat again at about 9:00.  I might miss one of those meals along the way depending on how work goes, but I generally eat 5-6 times a day without fail.  The workout is scheduled for the same time every day except Saturday, when we work out before noon.  Sunday is our day off.  No workouts and some “cheating” on our diet.

While I would like to say that I’ve got this whole thing worked out myself, I would be lying if I did.  While I can easily maintain my training schedule and eating routine, I still tend to shortcut myself in the sleep department.  I tend to lean closer to the 7-hour side of sleep rather than the 8-9 hour side.  I usually head to bed between 11:30 and 12:00 while getting up at 6:50-7:00.  That’s my night-owl aspect coming into play.

Consistency + Exercise + Nutrition + Recovery = Results

There’s a lot that can be said about exercise (and I’ve said a lot of it here), but I’ll condense it for simplicity.  Exercise must be a physically demanding activity that has the effect of burning calories.  That’s not to say that exercise can’t be fun – playing tennis, walking 18 holes of golf, surfing, and chasing the kids around the yard are all great forms of exercise.  I’m merely stating that exercise must push your body beyond the limits it usually experiences on a day-to-day basis.

Whatever activity you choose should involve at least 30 minutes of physical exertion.  Please note the last word in that sentence – exertion.  Walking around the parking lot at work for 30 minutes during lunch is better than sitting on your butt for the same amount of time, but don’t expect to burn loads of calories doing it.  Walking briskly while keeping your core tight and vigorously moving your arms in concert with your feet for 30 minutes will tax more of the body and burn more calories.  You don’t have to gasp and sweat bullets, but pushing beyond just “walking” should be the norm.

Suffice it to say that if your heart isn’t pumping a bit harder and your breathing isn’t noticeably faster during your “exercise,” chances are you’re shortcutting your efforts.  Dropping fat will take much longer if it ever occurs at all.

Consistency + Exercise + Nutrition + Recovery = Results

It is indeed true that you are what you eat.  If you eat a bunch of junk day after day, your body will reflect that fact by packing on a lot of extra junk in the form fat.   While it’s not absolutely mandatory that every meal you eat from now until your dying day is perfectly clean, the majority of your foods should be of the healthier variety – fruits, vegetables, lean meats, and unprocessed carbohydrates. 

Alice and I have a lot of variety in our diet that keeps eating well from being completely hum-drum.  Our meats usually include turkey breast, chicken breast, venison, fresh fish, shrimp, and lean beef cuts.  On occasion, we might come across bison or emu in the grocery store.  Those are pretty nice if you can get them.  Our unprocessed carbs are fairly standard for us (though not necessarily for everyone) – couscous, quinoa, whole grain rice, corn, potatoes, oatmeal, and cream of wheat.  Fruits count as carbs, and we include them in smoothies and protein shakes in addition to eating them straight out of the package.

If you’re one of those that eats on the run, meal replacement powders and bars are a fair substitute for solid foods (but only occasionally).  If you must stop at the local fast food joint, choose fresh options like the salads (with light dressing) or un-fried (grilled, baked, etc) options.  A great place to stop for a quick bite is Subway.  I personally prefer the turkey breast and ham with Dijon mustard and a bunch of fresh veggies stacked on it.  I choose the wheat bread over the white options and avoid bologna, cheese, and heavy sauces that can pack calories onto a sandwich in a hurry.

Eating well doesn’t have to be difficult, but it does require a little forethought.  If you’re not thinking about the needs of your body as far as fuel is concerned, then you should question your commitment to your health.

Consistency + Exercise + Nutrition + Recovery = Results

You can’t continue to work a body without resting it.  Recovery includes eating the kinds of foods that will help your body recover from working out, getting adequate rest, and giving your body at least one day off per week with limited physical exertion.

7-9 hours of sleep are recommended for optimal attention and brain function.  While it is certainly possible to sleep less and still enjoy success in your exercise and nutrition programs, the majority of information out there still points to the average 8-hour night for overall health.

The recovery day helps prevent burnout.  If you knew that you had to work out and eat clean every day for the next 40 years, chances are you’d never start a healthy regimen.  Around our house, we take Sundays off.  We relax our diet and don’t engage in any strenuous workouts.  We might go for a walk if the weather is nice, but we’re not scheduling a 45 minute butt-kicking with Insanity for that day.  It’s my favorite day to just sit around, watch some TV, and relax.  While I’m doing that, my body is busily repairing all the damage I’ve done over the week with 6 intense daily workouts and 6-8 hours of karate.

Sundays are also the days that we’re most likely to order a pizza or get some fried chicken for dinner.  With a little latitude in our diet on Sundays, we’re less likely to feel deprived of some of our favorite eats.  As a matter of fact, I’m looking forward to my Klondike bar, which is sitting in the freezer as I write this.

In Summary

Better health isn’t a mystery; it’s a simple matter of following a basic formula.  Leaving out any of the individual components will result in a substandard product – much in the same way leaving eggs out of a recipe will result in a substandard cake.  Adding anything else to the formula just unnecessarily complicates it. 

Consistently exercising properly, eating well, and allowing your body to recover will eventually yield the desired results – a healthier and happier you!

Be well!