Chronic Disease Caused by Consumer Demand

23 05 2016
Traveling and enjoying good company keeps a mind and body fit healthy. Astoria OR, column.

Traveling and enjoying good company keeps a mind and body healthy.  Marc at the Column, Astoria OR.

One of the first articles I wrote in November 2007 was inspired by a network news and publications article titled “Is Cancer in Your Tub?”  What caught my attention were two glycol ether solvents used in everyday household, food and hygiene products.  Also a key ingredient used in anti-freeze.  Well I knew I didn’t want to drink or eat anti-freeze, so this caught my eye.

The thing I didn’t put into perspective back then was how the consumer created a convenience demand in the marketplace.  A choice that continues to make the populous sick and cause disease.  And the best way to bring “you” the reader up to speed is to start from the beginning… 8 years ago.

What exactly are these two solvents and why would an anti-freeze ingredient be in our home cleaners, hygiene and food products?  “Glycol ethers are a group of solvents based on alkyl ethers of ethylene glycol or Propylene Glycol (PG) commonly used in paints and cleaners.  These solvents typically have a higher boiling point, together with the favorable solvent properties of lower-molecular weight ethers and alcohols [Wikipedia 2016].”

AntiFreeze

Note the main Ingredient: ethylene glycol and Warning Label.

Note the main Ingredient: ethylene glycol and Warning Label.

“Ethylene glycol are still used in anti-freeze preparation, household, automotive cleaners, laundry cleaners, etc.  Propylene glycol is also used in many of the same consumer products, such as home cleaners, hair, cosmetics, creams, lotions, soaps, shampoos, toothpaste, pet foods, deodorants, etc. (GoodGuide 2011).”  The list of products containing both glycol ethers is long.

Propylene glycol is also used as a food stabilizer in many processed foods as I’m now more familiar.  And the FDA stands by their PG approval-to-market SAFE for human consumption like tens of thousands of other consumer chemicals.  “The Food and Drug Administration has classified Propylene Glycol as “generally recognized as safe,” which means that it is acceptable for use in flavorings, drugs, and cosmetics, and as a direct food additive. According to the World Health Organization, the acceptable dietary intake of propylene glycol is 25 mg of propylene glycol for every kilogram (kg) of body weight (ATSDR 2015).”

The unique qualities of PG is it “provides unique inherent properties with regard to holding/attracting both water- and oil-based substances.  In food, it is used to retain food color pigments and provide for homogeneous distribution within the mixture.”

    IMG_20130405_175029It is also used as a “Solvent and carrier for flavor and color in food and beverage manufacturing processes, for drinks, biscuits, cakes, sweets.  ‘Thickener, clarifier and stabilizer in food and beverage such as beer, salad dressings or baking mixtures (PO/PG 2016).”

PG is also used as the main liquid component of e-cigarettes.  For example, “PG exposure per puff of the Ruyan® e-cigarette.  The cartridge of the Ruyan® e-cigarette contains approximately 1g [or 1000mg’s] of PG, of which 0.9 g is extractable from the pad. The concentration of PG in the mouth from one drag of the Ruyan® e-cigarette (900 mg per cartridge, 300 puffs = 3mg) is 3 mg per mouthful.”

It should also be noted within the report there is an “Inhalational Minimal Risk Levels (MRLs)” citation.   “No MRLs for acute- or chronic-duration inhalation exposure to propylene glycol were derived because data are insufficient.”  And this report also highlights “Carcinogenicity.  Stating ‘There is no evidence that PG is a carcinogen.”

But a “SAFE use” contradiction is also apparent within the same report.  “MRLs of acute- or chronic duration inhalation… data are insufficient (Laugesen 2008).”  Or to better clarify and understand the meaning of this statement, ‘absent of long-term risk data on health’ OR ‘No Evidence for lack of long term data.’

To better relate to the FDA approval process, think about it this way.

NW Nutria

NW Nutria is not used in lab studies and is much more interesting to gander upon than a field mouse.

Most FDA approvals are based on animal studies of relatively short duration.  Whereas the data is extrapolated to make relative to human metabolism, weight, environment, habits, dosage, frequency etc.  One last point to make, we are humans, not rodents.  So one must ask… how relevant are these studies to human DNA and disease?  And how much pressure is there to release and approve a new product to market?   And once released don’t industries have something to loose should an approved SAFE chemical be recalled from the marketplace?  The answers to these questions are economically and politically by design and connected.  The short of it is, It’s all about special interest power, control and money!

To date, I was curious to see if GP was removed, banned or listed as a health risk on any consumer product.  Of course I wasn’t surprised to find anything of the kind.  However glycol ethers may be the least of consumer product toxin worries.

Prior to reading that November 2007 publication, consumer safety advocates warned the world years earlier of carcinogenic household items.      For instance,  On February 23 a “1998 CBS’s morning talk show, ‘This Morning’ reported the findings of a study from the US Department of Health and Human Services’ National Toxicology Program that sent shock waves throughout the cosmetics and personal care products industries.”

Personal hygiene should be replaced with green products to reduce health risk associated accumulative daily toxin uptake.

Personal hygiene and home cleaners can be replaced with green products to reduce health risk associated with daily toxin uptake.

Fast forward… the moment of truth, our everyday household items have carcinogenic toxins as exposed by various laboratory controlled studies.  They “confirm serious health issues with long term use of our FDA Qualified “SAFE” products! (Young 2011).”  [Shocker?  Not at all.  Simply look at the billions of dollars industries spend and profits made.  Changing profitable industry culture course is an act of God.]

During 2007 I also procured brochures from author Debra Lynn Dadd, “Please Protect Yourself from Household Toxics.”  I handed them out to clients for consumer safety information and audit of household products.

Clients audited bathroom and laundry cabinets. They replace all cleaning and hygiene products with natural/organic products.

Clients audited bathroom hygiene and laundry cabinets. They replaced toxic products with natural/organic ones.

I recommended they audit and remove the toxic products and go green.  And advised them to keep diaries of certain medical symptoms which had abated after removal of certain toxic products after reading Dadd‘s article.

She stated, “While certain people may be more sensitive than others, and some chemical(s) may bring on reactions only after many years of repeated exposure, I discovered household cleaning and bathing chemicals may bring on reactions only after many years of repeated exposure.”

Many of the home use product(s) that increased certain health risks listed in the brochure were cancer, birth defects, genetic changes, heart disease.  Literally any symptom imaginable both physical and psychological could be linked to a common household product.

“Scientist admit these toxic chemicals can lodge in our endocrine system contributing to thyroid problems, diabetes, weight gain, and infertility.  At greatest risk are fetuses, children, the elderly, and those who are already ill, but these chemicals are threatening the health of everyone, every day (Barry 2013).”

I also cited an AARP Bulletin from May 2008, Vol.49 No. 4, titled “Hazards at Home,” within that original 2007 article by Reed Karaim.  Making similar statements as Debra Lynn Dadd.  Karaim followed in suit, “older people are more likely to have conditions – such as cardiovascular disease, cancer, respiratory disease and diabetes.”  Adding to the collective demographic concern “Older people are more like infants and children in their ability to fend off toxic assaults says Sandra Steingraber, the author of Living Downstream:  An Ecologist Looks at Cancer and the Environment.”

What's in your Laundry Room?

What’s in your Laundry Room?

Within the same Bulletin a statement of stern warning is made over the use of home “Cleaners – Chemicals to avoid in cleaners, says McRandle (Paul McRandle, Deputy Editor at the National Geographic Green Guide), run from ammonia, which is known to trigger asthma, elements in chlorine bleach, which is a lung irritant and will kill you if you swallow it, to things like glycol ethers, which are used to dissolve grime and dirt, and can cause nerve damage (Karaim 2008).”

PG is still listed safe by the FDA.  However, I’ve no doubt science will prove the long-term PG health risk effects through e-cig smoker data.  By studying habits of consumption, dose, toxicity and patients presenting similar “cause and effect” symptoms, diagnosis, treatment and disease connections, and discovery commonalities will occur over time.

Convenience does not come without a health risk price.

Convenience does not come without a health risk price.

The most disheartening and overwhelming reality is there are more chemicals used in foods and household products than ever before.  Including expanded use of glycol ethers in foods.  Also “Of the more than 80,000 chemicals currently used in the United States, most haven’t been adequately tested for their effects on human health (NRDC 2016).”

It appears most likely disease is linked to a cocktail of multiple consumer products, not just one.  “Chemicals found in household products may be causing significant increases in cancers, diabetes, obesity and falling fertility, the European Environment Agency has warned. ‘In recent decades, there has been a significant growth in many human diseases and disorders including breast and prostate cancer, male infertility and diabetes. ‘Many scientists think that this growth is connected to the ‘rising levels of exposure’ to mixtures of some chemicals in widespread use (Smith 2012).”

“Some of the most pervasive chemicals are used in plastic products, and are known as “endocrine disruptors.” Convenience food products are bagged, bottled and plastic lined canned containers.

Almost all food and drink containers have varying levels of toxins that leach into consumables.

Almost all food and drink containers have varying levels of toxins that leach into consumables.

“On February 19, the World Health Organization (WHO) announced a report co-produced with the United Nations Environment Program (UNEP), titled: State of the Science of Endocrine-Disrupting Chemicals.” Concern over the increase of chemical use in convenience foods, household and personal use products.

My takeaway and interpretation of past and current trends, scientific studies and consumer health risk and industrial data; these chemicals are destroying or mutating DNA within cellular structures of endocrine [hormone] and neurological function leading to serious and chronic disease.

“The report suggests a ban of endocrine-disrupting chemicals (EDCs) may be needed to protect the health of future generations. ‘Health risks include: Non-descended testes in young males, breast cancer in women, prostate cancer in men, developmental effects on the nervous system in children, attention-deficit hyperactivity in children, thyroid cancer (Mercola 2013).”

Marc clearing his Northern CA backwoods property. Wilderness living has its perks.

Marc clearing his Northern CA backwoods property.  Wilderness lifestyle has its perks.  And is as close as I can get to the way the pioneers lived.

“In some ways, our ancestors had it easy. Because they didn’t have chemically treated food and chemically enhanced kitchenware, their diets and cooking practices exposed them to fewer toxic hazards (Breast Cancer Fund 2016).”

Unfortunately Big-Ag, food processors and manufactures see a huge demand for convenience products with chemicals that make our foods smell, and taste and look more appetizing with long storage life.   Including cheap and toxic convenient household and hygiene products.  We’re addicted to all of them.   As long as consumer convenience demand and profits are high and long term health risk is not connected to an FDA approved SAFE chemical… the toxic environmental uptake and increase of insidious disease won’t be in decline anytime soon.

Nothing has changed much after years of health risk warnings from consumer safety advocates, epidemiologists and independent lab studies, etc.   Chemicals used in products are on the rise and so is disease.

Big Ag-Corps may appear green. Health conscious consumers should qualify... was the product produced by a certified organic farm?

Big Ag-Corps may appear green.  Health conscious consumers should seek to qualify the quality of product on labels… I.e., was the product produced by a certified organic farm?

The big winners are Chemical, Pharmaceutical, Big-Ag and Health Care industries.  To include a plethora of consumer product and processor manufactures.  Why do I list Health care services and Big-Pharm industries?

Treating acute and chronic disease is big business.  Cures are not.

“If it’s not about the money, what is it?”  I’d say it’s 2-fold.  Customers need and want lower cost and convenience products.  And industries are more than happy to continue providing profitable and cheap product that meet demand.

Until consumer demand changes to provide healthier products for you and your family, there are things you can do to reduce household and environmental toxins.

Recommendations,

What can you do to protect your family?

What can I say. I like sponge Bob. But this ones not made out of plastic toxins.

What can I say. I like sponge Bob. Although not made out of plastic toxins… it is likely made of a percentage of synthetic materials with toxins.

1   Don’t give plastic toys to small children unless marked BPA or Phthalates free.  “On October 15, 2007, California governor Arnold Schwarzenegger signed into law AB 1108 (also known as the California Toxic Toys Bill), making California the first state in the country to ban the use of phthalates from children’s products (West 2016).”

2   Eat less processed and convenience foods and consume more whole foods.

3   Purchase organic ‘green’ home cleaners, cosmetics and personal hygiene products.

4   Wear PPE (Personal Protective Equipment) e.g. gloves, mask, boots, hoodie, pants, long sleeve shirts, apron when using non-green cleaning products.

5   Read food, home cleaning products and hygiene labels – if you can’t pronounce the ingredients, it’s most likely a chemical preservative, additive, stabilizer, dye, solvent, etc., of varying toxic quality.  Go Green and Organic as often as possible and available.

Purchase green-organic when possible..

Purchase natural/organic when possible..

6   Don’t consume the same drinks and foods every day, especially convenience and fast foods.

7   Consume plenty of fruits, vegetable and water.

8.  Infrequently purchase water, juice, sodas and foods stored in plastics and cans.  Glass is the best container to store foods and drinks.

9   Check dates of frozen foods and use within a 30 day window.

10  Vent and circulate fresh outdoor air throughout the home by leaving windows cracked ¼” open.  Clean HVAC systems and ductwork per manufacturer recommendation.

11  Become a conscientious consumer safety advocate and practitioner and family educator of green/natural products.

12  Become a voice and vote.  Use your 1st Amendment rights to petition government and special interests to win voter-consumer choice.  Be an advocate, or support to ban or remove certain toxic ingredients from consumer goods and services.  Or call for label laws that inform shoppers ingredients known to cause cancer and other chronic disease.

Conclusion,

If consumers don’t demand the marketplace change; then realize cost and convenience has greater value to a majority populace than long term health risk.   With this reality and without consumer and health risk prevention education in our K-12 schools, it should be no surprise new generations don’t value healthy lifestyle.  While disease and health care costs continue to rise.

We have no one to blame but ourselves.

Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2016 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your free monthly newsletter.

References,

ATSDR. “Public Health Statement for Propylene Glycol.” ATSDR. Agency for Toxic Substances and Disease Registry, 21 Jan. 2015. Web. 20 May 2016.

Barry, R. M. “Please…Protect Yourself from Household Toxics Pamphlet by Debra Lynn Dadd.” Melaleuca Cleaning Products. RM Barry Publications, 2005-13. Web. 20 May 2016.

Breast Cancer Fund. “Chemicals in Food.” Breast Cancer Fund. Breast Cancer Fund, n.d. Web. 20 May 2016.

GoodGuide. “What Kinds of Consumer Products May Contain This Chemical?” ETHYLENE GLYCOL — Consumer Products. GoodGuide, 2011. Web. 20 May 2016.

Karaim, Reed. “Hazards at Home.” AARP Bulletin Today. AARP, May 2008. Web. 20 May 2016.

Laugesen, Murray. Safety Report on the Ruyan® E-cigarette Cartridge and Inhaled Aerosol. Rep. Christchurch, New Zealand: Health New Zealand, 2008. Print.

Mercola, Dr. Joseph. “Common Household Chemicals Linked to Human Disease.” The Huffington Post. TheHuffingtonPost.com, 8 July 2013. Web. 20 May 2016.

NRDC. “Health, Toxic Chemicals.” NRDC. Natural Resources Defense Council, 2016. Web. 20 May 2016.

PO/PG. “Food, Taste, Fun and Convenience.” – Propylene Glycol. PO/PG Sector Group of Cefic, Brussels, n.d. Web. 20 May 2016.

Smith, Graham. “Chemicals in Household Items Are ‘causing Huge Increase in Cancer, Obesity and Falling Fertility'” Mail Online. Associated Newspapers, 11 May 2012. Web. 20 May 2016.

West, Larry. “Toxic Toys: Chemicals in Toys Endanger Children.” About.com News & Issues. About.com, n.d. Web. 20 May 2016.

Young, Dr. “Is Cancer in Your Tub.” Is Cancer in Your Tub. Dr. Young, 19 Jan. 2011. Web. 20 May 2016.

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Challenging Social Disability Expectation

17 05 2015
Managing Back Pain As Natural as Possible is the Only Way for Me

Author: Marc Woodard on a 15 mile rural walk within/outside of hometown city limits

Updated: 17 May 2015

I know many out there are hurting with disabling mental, spiritual and physical pain thinking there is nothing more that can be done to improve the situation.

I do understand the feelings associated with loss of finances, immobility, productivity, loneliness, worth and dignity.  I’ve personally experienced these things during my own physical adversary and mobility challenge from 2003 to 2008 after injury.  And one thing I know for certain, physical loss almost always leads to mental depression.  And if not prepared with a plan to beat it, the mind and body begin to experience more illness and pain.

However, if you are able to mobilize your body for longer periods of time throughout the day, especially outdoors when possible, nature has a way of inspiring, providing solutions and purpose, while allowing the mind and body to heal. The encompassing being when connected to God’s universe have healing energy. Read: What is Pranic Healing and does it Work

Regardless of whether you’re recovering from injury, addiction, illness or disease and feel broke, you can be made whole again through self-healing effort. Even when temporarily or permanently confined to a wheelchair, dependent on crutches or cane(s); or have loss of limb(s). You’re capable of finding new and exciting purpose while enjoying life to the fullest.

Walking desolate dried up Northern California lakes and river beds for exercise

When the mind and body are stimulated, energized and challenged by changing environmental surroundings and activity; the brains cerebrum thinks, perceives and processes everything within and around it. Through transport of mind and body the processing of sight, sound, smell, sense and touch stimulation of environmental and spiritual elements has therapeutic and healing benefits.

However, if the mind actually believes the body cannot receive such a benefit through mobility activities then a disabled social expectation may likely result.

All too often we tend to lock ourselves away when we become mentally and physically ill or hurt. “Then ponder on all the whys.” Why did this happen to me, why won’t the pain stop, why can’t I continue the same lifestyle habits, why should I continue on to self-improve or help others, why bother?

When instead the focus should be on “the” who, what, where and how. Who are my real friends and family, what environment do I need to surround myself in to heal and get healthy, where do I find the best treatment and support group, how do I need to reinvent myself, contribute to community and find new purpose while living life to the fullest?

What is a social disability expectation?  I coined this term back in 2004 when I understood my injury was permanent causing lifelong pain that must be managed daily.

I believed for a short period of time my new purpose in life was to live as a disability casualty, or learn to live the way I believed society and medical doctors viewed and classified me. Especially as I struggled to walk correctly with mobility aids for many years while battling pain depression. It became apparent post op recovery; psychologist, orthopedic specialists and physiatrists’ recommendations were to live life as comfortable as possible and not stress over the “whys” but to move forward the best I could, as comfortable as possible. But I was discouraged from challenging my physical body more due to possible re-injury and neurological pain complications radiating throughout my body.

Marc after Second Hip Surgery

Nothing easy about a post op and recovery scenario

At that time I didn’t understand how to reinvent myself within a less mobile and pain ridden circumstance. This was my physical adversity challenge for many years and is chronicled throughout the “soon to be released” MirrorAthlete book chapters. It is also one of the integrated client stories and lessons learned. To learn more about my personal adversity challenge visit MirrorAthlete home site. Then click on Book Project link and read the narratives. Release of our first MirrorAthlete book publication will occur 1st quarter of 2016.

Make no mistake, it makes no difference if depression begins within your mind’s eye, caused by bodily pain, substantiated medical diagnosis, public perception, etc. Severe and chronic depression is a serious medical condition and without proper treatment and support may spell disaster for a patient on the mend. Read, L-Tryptophan, The Obesity, Depression & ADD Silver Bullet Solution?

In either case, the psychosomatic [brain and body] are connected through Neuro biochemical transmitter conduits [hormones, and feel good chemical pathways]. The point being, mental and physical illness, disorders and disease can all depress, stress and cause neurological pain through the same neuro transmitter conduits which can further sicken and disable the encompassing being.

I know many of you have woken up on certain days and felt bad, or under the weather and didn’t go to work. Imagine feeling that way every day. How would that affect your daily activities, mood, feelings and outlook on life? And what would you be willing to do to make yourself numb to those feeling? Begin a bad drug or drinking habit? Or fight your way back from the obis through self-healing activities.

When the mind is sickened and depressed then the body and spirit often follow suit. And when this goes on for too long mental fatigue transmits less of the healing feel good chemical energy (serotonin, dopamine and adrenalin, etc.) and begins to put more stress on bodily functions and cellular health. Then as internal and external environmental stressors continue, increased oxidative stress damage to cells occur. Then increase risk of illness and disease and more pain depression follow.

IMG_0277

So many ways to mobilize the body and experience life to the fullest.

I know from personal, medical consultation, client and educational experiences there is a universal energy capable of healing all that ails us [1/3 encompassing being is “spirit”]. Reversing ill-health can be accomplished through lifestyle change that connects our physical being to nature’s spiritual surroundings and energy. My healthy spiritual connection is made through daily walking activity on suburban and rural trail systems as a city dweller. Read: Learn to Embrace the Pain, Exercise and get fit.

To make sense of everything that proceeded to this point, let’s experience what it may be like to live the social disability expectation through another mind’s eye.

You now live a changed lifestyle due to injury or disease or mental disorder. You may/may not have limited mobility, take drugs of some form and receive disability checks monthly. People in general understand disability payments is a needed resource for those clinically diagnosed as disabled of the mind, or body, or both. What becomes bad about those payments are when recipients stop living life to the fullest when in fact capable of doing more.

For example, some believe their not capable of doing anything after disability rating and award of support. Other than living a sedentary lifestyle and stuck inside their home while partially or fully mobile. And others fear if they try to increase activity effort or become more productive, they may lose their disability finances. In either case this is wrong thinking.

Which life road will you choose? A path of adventure and purpose, or isolation.

One does not have to live a 100% disabled and sedentary lifestyle if on 100% disability benefits. There’s room to increase daily mobility activity and improve productivity, while managing pain without fear of losing financial support. Keep this in mind, once substantiated disabled by a medical doctor and awarded support, this will not stop unless you’re gaming the system [an entirely different scenario and discussion].

If you’re now suffering from a depressed state of mind, body and spirit, realize no matter the physical adversity challenge… you have greater purpose in life than meeting a 100% social disability expectation. For instance, does physical disability mean your brain or body is not capable to some capacity of increased productive function?

Does this not mean one can’t help others who now find themselves in the same situation and need a voice, guidance and advisement on how to move forward, heal and fine purpose in life?

Does this mean there’s no greater good one could aspire because of partial, or full immobility, disease, mental disorder and pain challenges?

Does this mean a broken body or mind can’t reason and mend itself out of depression and limited mobility with proper treatment and support resources?

To tell you the truth I could go on and on with reasons why someone should not meet a social disability expectation based on any other opinion than a medical doctor(s) and the knowledge gained once you’ve connected and participated within a relative self-healing treatment program. MirrorAthlete soon to be released book provides all these connections you need to know, get well and live life to the fullest.

The point is, everyone has purpose on planet earth.   Your decision to make… will you accept your disability as a lifelong sentence without hope of better circumstances? Or will you fight for happiness, purpose and quality of life experiences for the sake of self, family and community.

Family Needs You…

To fight and die for a cause is a noble endeavor. To lie down without a fight serves no purpose, especially when capable of doing more. In my mind, only total incapacitation [hospice care] should relieve one of further service and purpose to self, family and community. For that life purpose has been served and will be judged and rewarded not of this earth.

I know many broken bodies have given up on themselves because of injury(s) or chronic medical condition(s) and dependent on disability services making life more comfortable and secure. But in knowing you’re provided for there’s opportunity to help others when capable. Stay mindful, the spirit is strong and when connected to universal energy can overcome many types of physical and mental adversity challenges.

Even if your diagnosis and health condition is classified as stationary permanent (means condition is stable, may/may not improve and “may” get worse with age) is certainly not a reason to throw in the towel. To age without challenging disability on a daily basis is to limit mobility and life purpose. And for many increase health risk. This is where depression begins its insidious course on the organic brain and body.

If lack of mobility causes body weight to climb, then cardio circulatory and disease often follow and may further complicate primary disability circumstances. And when you see no way out of this progressive negative you experience more mental and physical depression and pain than need be.

Don’t let disability and society dictate how to live your life. Don’t accept or fulfill a social disability expectation that’s less purposeful than needed to accomplish life goals and especially when capable.

Be a MirrorAthlete® Warrior and take back as much of your life as possible.

See the world and enjoy yourself in social gathering space and experience positive life interactions.

Live life to the fullest, with purpose and in a way that makes you feel good about your time here in these mortal bodies!  Then you may experience life to the fullest with no regrets. And find peace within your mind’s eye, heart and soul.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2015 Copyright.  All rights reserved, Mirror Athlete Publishing, http://www.mirrorathlete.com, Sign up for your Free eNewsletter.





Monitor Fitness Progress without Trainer Services

24 01 2015
Walking beaches is great aerobic exercise.

Walking beaches is great aerobic exercise.

How to monitor and sustain healthy body weight, appearance, physical performance and fitness levels like a pro, and without spending any money.

Believe it or not, if you use a weight scale and monitor two bodily vitals; blood pressure and heart rate, these measurements provide a good indicator of oxygen utilization, fat burning capacity, metabolic efficiencies and overall health condition.  There is a direct correlation between these particular vitals, fitness levels, health and physical results thereof.

For example when you fall within a healthy heart rate and blood pressure range it is much easier to achieve your fitness goals.  For example, when oxygen enriched blood circulates unobstructed throughout the body, it is easier to achieve a desired body weight, improve muscle tone, increase strength and cardio-muscular endurance and flexibility [Range of Motion].

The basics of vitals monitoring as related to healthy blood circulation and heart-lung circulatory capacity is pretty easy to understand.  If your heart rate and blood pressure fall within a normal range for your age, it is easier to begin, improve and advance a fitness goal, or improve health condition.  Likewise, if these vitals are outside normal ranges, it makes exercise and will power to start and continue more difficult, while health risk increases.

Start a New Activity and Meet New People.

Start a New Activity and Meet New People.

If you’re interested in determining how your blood pressure and heart rate stack up against a comparable populace, or want to date and record vitals baseline at no cost to compare future results, visit a local pharmacy.

Almost every retail store pharmacy has a free blood pressure cuff and heart rate monitoring station.  I can’t resist using the cuff to see if my vitals are within a normal range, or if I need to work on diet, exercise, or visit my doctor.  Pay attention to the blood pressure and heart rate charts, then document your results.  If your blood pressure and heart rate are significantly below or above age standards seek medical consultation.  Regardless of the results, write them down and use them as a historical vitals comparison and/or share them with a medical professional.  Then check at a later point in time to see if diet and exercise activity improves past results.

If you’re too far outside a normal range health risk increases.  Or the test equipment is out of calibration.  I’ve experienced faulty cuff monitoring stations a couple of times. Then visited another pharmacy and vitals were fine.  If you get the same readings at 2 separate locations, seek medical advisement and testing.

Blood pressure and heart rate indicators tell us a lot about metabolism and circulatory-heart health.  When blood pressure and heart rate are too low or high relative to sedentary and daily exercise activity; the metabolism, hormone and circulatory systems are experiencing cellular and functional stress.  For example, body fat may continue to store and add load to weight bearing joints causing pain and further health risk, while effecting the fat burning furnace.

The weight scale is probably one of the most convenient measuring devices I use. Body weight is either up or down.  If you’re up, concentrate on balanced diet and meal proportions and aerobic exercise activity to burn more body fat.  You’ll also note in many cases, when body weight is up, so is blood pressure and heart rate.  But not always.

IMG_1168

Walking requires a break with trail mix fuel to re-energize and endure the long haul hike back onto the trail.

It is aerobic walking, jogging and moderate running exercise, to include biking and swimming that injects oxygen enriched blood into the circulatory and metabolic systems when optimum aerobic exercise activity occurs…  And no health condition exists at specific efforts of physical intensity.

This physiological fat burning fact is measureable and known as THR (Target Heart Rate) zone, or the fat burning zone.  Which simply means, if you’re in the appropriate aerobic heart rate zone during exercise and performing at specific aerobic effort of intensity, you’ll burn more body fat.

Use the simple THR formula below to monitor HR and stay within the Fat Burning zone.  Then follow the 40 year old client example to apply formula on self to burn more fat fuel.

   Simple formula: ((220 – age) x Intensity of Effort%/6) = Beats per Minute (BPM)

Plug in your intensity % to determine heart rate range and stay within the fat burning zone and lose more body fat weight.

Intensity of Aerobic Effort Percentages:  50 – 60% – Efficient fat burning zone, 60 – 70% – Optimize fat burning furnace.  71 – 100% – Increasing physical effort beyond 70% begins to step up a greater anaerobic lactic acid environment.

First determine your maximum heart rate by taking 220 – age.  For example, if your 40 years old, your heart beats per minute would be 180 (220 – 40 = 180 bpm).

Then multiply 180 by 50% THR and physical effort needed to burn fat at the lower aerobic intensity range (180 x .50 = 90 BPM).

Or multiply 180 by 60-70% THR and physical effort needed to burn fat at the higher aerobic intensity range (180 x .70 = 126 BPM).

“These calculations provide only estimates of your heart rate maximum and cardiovascular work zone. To precisely determine your individual heart rate maximum, you would need to undergo physical testing, like in an exercise science lab (Richey 2013).” [ref:  http://www.livestrong.com/article/260503-cardio-heart-rate-formula/%5D

To learn more about THR click on the following link “How Cardio-Muscular Endurance Melts off Pounds.”

I use both vitals tracking and body weight weekly and TRH zone monitoring as quarterly practise to determine my level of fitness and overall health condition for my age group.

I make adjustments to daily diet and exercise activity if my numbers begin to fall outside an unfit range.  I also have blood draws taken every 6 months.  Blood lab results are great indicators of internal bodily functions and health condition.   if your dietary glucose (sugars), Cholesterol and Triglycerides (blood fats) are too high…  do journal these results for later comparisons against adjusted diet and exercise programed changes.

Continue to read all MirrorAthlete Fitness Secret articles.  Learn more about how to further improve fitness levels, reduce health risk, look and feel better and live longer in good health.

Save money learning how to customize your own fitness and nutrition  programs.  But in no way do I advocate avoidance of medical advisement, examination and/or treatment.  It is wise to see your doctor on a regular basis.

Author: Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET 2015 MirrorAthlete® Copyright.  All rights. reserved.www.mirrorathlete.com


 





Monitor Fitness and Health Like a Pro

24 01 2015
Walking beaches is great aerobic exercise.

Walking beaches is great low-impact aerobic exercise activity.

How to monitor and sustain healthy body weight, appearance, physical performance and fitness levels like a pro, and without spending any money.

Believe it or not, if you use a weight scale and monitor two bodily vitals; blood pressure and heart rate, these measurements provide a good indicator of oxygen utilization, fat burning capacity, metabolic efficiencies and overall health condition.  There is a direct correlation between these particular vitals, fitness levels, health and physical results.

For example when you fall within a healthy heart rate and blood pressure range it is much easier to achieve fitness and health goals.  When oxygen enriched blood circulates unobstructed throughout the body, it is easier to achieve a desired body weight, improve muscle tone, increase strength and cardio-muscular endurance and flexibility [Range of Motion]; and sustain health and wellbeing.

The basics of vitals monitoring as related to healthy blood circulation and heart-lung circulatory capacity is pretty easy to understand.  If your heart rate and blood pressure fall within a normal range for your age, it is easier to begin, improve and advance a fitness goal, or improve health condition.  Likewise, if these vitals are outside normal range, it makes exercise more difficult to begin and sustain the effort and health risk increases.

Start a New Activity and Meet New People.

Start a New Activity and Meet New People.

If you’re interested in determining how your blood pressure and heart rate stack up against a comparable populace, or want to date and record vitals at no cost and compare future results, visit a local pharmacy.

Almost every retail store pharmacy has a free blood pressure cuff and heart rate monitoring station.

Free Self Check Vitals Services,

I can’t resist using the arm cuff station at the local pharmacy store to see if my vitals are within a normal range, or if I need to work on diet, exercise, or visit my doctor.  Pay attention to the blood pressure and heart rate charts at the station, then document your results.  If your blood pressure and heart rate are significantly below or above vitals standards seek medical consultation.  Regardless of the results, write them down and use them as a historical baseline comparison and/or share them with a medical professional.

If you’re significantly outside a normal vitals range for your age in comparison to previous results the station may be out of calibration.  I’ve experienced faulty cuff monitoring stations a couple of times.   To test this theory I’ve visited another pharmacy store the same day and vitals were normal for my age.  If you get “at risk” readings at 2 separate store locations, seek medical advisement.

Blood pressure and heart rate indicators tell us a lot about metabolism and circulatory-heart health.  When blood pressure and heart rate are too low or high the body is experiencing circulatory and cardio functional stress.  These are warning signs that should not be ignored.  Typically but not always, when body fat weight is high so are vitals.

The weight scale is probably one of the most convenient measuring devices I use. Body weight is either up or down.  If you’re up, concentrate on balanced diet and aerobic exercise activity to burn more body fat.

IMG_1168

Take a break, enjoy the day and fuel up to continue healthy activities.

It is aerobic walking, jogging and moderate running, biking and swimming, etc., exercise that injects oxygen enriched blood into the circulatory and cardio systems during low-impact aerobic exercise activity that burns more body fat.

During low-impact aerobic exercise fat burning occurs and is measureable when activity is within the THR (Target Heart Rate) zone, or the fat burning zone.

Which simply means, if you’re in the aerobic heart rate fat burning zone during exercise, you’ll burn more body fat.

Use the simple THR formula below to monitor HR during activity and stay within the Fat Burning zone.  Then apply formula during exercise to lose more body fat weight.

To use Simple formula below, first determine aerobic effort you want to apply and stay within that fat burning zone during exercise.  Using the Simple formula plug in 50 – 70% to burn more fat:

For example, Intensity of Aerobic Effort Percentages:  50 – 60% – Efficient fat burning zone, 60 – 70% – Optimize fat burning furnace.  71 – 100% – Increasing physical effort beyond 70% begins to step up a greater anaerobic lactic acid and the metabolism burns less fat.

 Simple formula: ((220 – age) x Intensity of Effort%/6) = Beats per Minute (BPM)

Then determine your maximum heart rate take 220 – age.  If your 40 years old for example  (220 – 40 = 180).

Then multiply 180 by 50% THR and physical effort needed to burn fat at the lower aerobic intensity range (180 x .50 = 90 BPM).

Or multiply 180 by 60-70% THR and physical effort needed to burn fat at the higher aerobic intensity range (180 x .70 = 126 BPM).

Take 90 or 126 and divide by 6.  Results:  15 and  21 BPM represent a 10 second pulse count you can take during exercise.  Simply monitor pulse at carotid (side of neck) or brachial (wrist) for a 10 second pulse count inbetween exercise.  If you fall within this heart rate range your burning body fat fuel.

“These calculations provide only estimates of your target heart rate,  cardiovascular work zone and fat burning efficiency during exercise.  To precisely determine your individual heart rate maximum, you would need to undergo physical testing, like in an exercise science lab (Richey 2013).” [ref:  http://www.livestrong.com/article/260503-cardio-heart-rate-formula/%5D

To learn more about THR click on the following link “How Cardio-Muscular Endurance Melts off Pounds.”

I’ve used both vitals tracking and body weight weekly and TRH zone monitoring to adjust exercise activity, improve health and determine level of fitness condition for my age.

Make adjustments to daily diet and exercise activity if vitals begin to fall outside an unfit range.  Also blood lab results are great indicators of internal health condition.   if your dietary glucose (sugars), Cholesterol and Triglycerides (blood fats) are too high…  journal these results for future comparisons after adjusted diet and exercise program changes.

Continue to read all MirrorAthlete Fitness Secret articles.  Learn more on how to further improve fitness levels, reduce health risk, look and feel better and live life to the fullest.  And be sure to visit your doctor for frequent medical checkups.  And when you do, present your self monitoring data, nutrition and exercise habits and past vs. present blood test results for further medical advisement.

Author: Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET 2015 MirrorAthlete® Copyright.  All rights. reserved.www.mirrorathlete.com


 





Top 10 New Year’s Weight Loss Articles

23 09 2014

Lose the weight, feel well, travel in comfort.

 

Updated: 15 December 2016, Marc Woodard

1.  Foods that Will Reduce Stubborn Body Fat  Many believe the only way to remove stubborn belly fat is through intense daily exercise.  Although exercise can help with weight loss, it can also cause weight gain through increased appetite.  By knowing which foods increase the fat burning metabolism you can lose significant weight without exercise.  Enjoy trying this tasty ~20 food substitute listing and in 30 days lose significant weight without feeling calorie restricted or physically spent!

2.  Trans Fat Dangerous for Your Health?  Deceitfully Yes!  In order to understand why Trans Fats are bad for you, first we must define what a Tran’s fat is and how to identify it in products.  A Trans Fat is simply the process of “man” adding more hydrogen atoms (hydrogenation) to a vegetable oil(s) mono-poly unsaturated fat carbon molecule chains. Unlike other dietary fats, Trans fats are not essential to the diet and don’t promote good health and cause weight gain.

3.  Successful Weight Loss Based in Blood Chemistry Fuel  It appears the body chemistry requires a certain amount of saturated fats (not manmade Tran’s fats).  Complete avoidance of animal fats does not seem to be a good ideal as far as the body chemistry is concerned.  Science can not accurately tell us the perfect diet.  But it is overwhelmingly apparent you are better off with a “low carbohydrate diet as opposed from one where you avoid animal products in the diet.

After Holiday Weight Gain Blues  Another year has gone by with all the Holiday décor and cheer with it.  I understand some of you had a tough time with the food choices and amount that you consumed.  And with this being said, should I dare say some of you are not only bummed out after you stepped on the scales, you are blue with depression.

5.  Exercising for Weight Loss a Myth?  Most of us have been conditioned to believe exercise is the key to great weight loss success.   Marketers promote fitness products using exercise physiology to sell weight loss gimmicks and is mostly misleading consumers desperate to lose weight.   Many marketers and even your favorite celebs take full advantage of consumers who are  overweight and desperate to lose weight.  Learn how exercise gimmicks can actually increase weight as oppose to losing it.

6.  10 Step Basic Weight Loss Tips  For me the following tips keep my body weight stable.  I could lose more weight through moderate calorie reduction or increased activities.  I choose not to.  Instead, I’ve set my weight where I’m comfortable and wake up every day energized and excited about my daily activities and never worry about my food choices.

7.  Lose Weight With Super Foods!  Super foods are great antioxidants and dietary weight loss foods.  They are proven to minimize oxidization within the body.  Accelerated oxidization due to free radicals in the body causes the body to age and break down internal cellular structure at an increased rate.  And this is dependent on the amount of free radicals versus antioxidants one incorporates into the daily diet.

8.  Get Skinny by Activating Addictive Body Chemicals  The secret to living a long healthy and happy lifestyle is to learn how to apply enjoyable and healthy activities within a day.  When you do this you also release the body’s addictive healthy and natural producing weight loss chemicals.  Through these natural weight loss chemical you stay the fit-healthy course because the bodies addicted to healthy activities!  Instead of worrying about weight gain, you’ll be more interested in planning for your next days activity!

9.  Enjoy Holiday Meals Without Weight Gain Guilt  The Holiday season for some is joyful and for others not so much.  Especially when body weight is excessive and then becomes an obsession to lose it.  For some, it’s almost as if they have to harden the body for the rigors of a food war because of all the tempting Holiday foods.  Or just stay away from the days event all together to avoid overeating.  I know as you do, the smells and tastes are enough to drive anyone crazy and want to go on a food binge.  But it doesn’t have to be this way.  I’ll show you an 8-Tip Holiday Meal Plan that’ll allow you to have your cake and eat it too.

10.  New Year New You  It’s a new year and will it also be the beginning of a new you?  In building any action plan to resolve any problem, “yes this includes a New Year’s resolution,” you first must target what’s causing you to lose sleep at night, daily focus and/or driving obsessive behavioral habits.

Author:  Marc T. Woodard, MBA, BS Exercise Science, ARNG, Medical Services Officer, CPT, RET.  2016 Copyright.  All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com, Sign up for FREE Monthly eNewsletter.





New Year New You

18 12 2013

 

Start a New Activity and Meet New People.
Start a New Activity and Meet New People.

It’s a new year and will it also be the beginning of a new you?

How many different directions could you take in making a New Year’s resolution that would make you happier, more energetic, feel and look good and more excited about life?

So what is your New Year Resolution, what do you want to change? Is it to finally lose that weight once and for all, start a walk/jog exercise routine, spend more time with the family, get out of a bad relationship-start a new one, stop smoking-drinking, get a new job etc.?

In building any action plan to resolve any problem, “yes this includes a New Year’s resolution,” you first must target what’s causing you to lose sleep at night and focus during the day. Then once you’re sure you’ve identified the problem you must focus and stick to a relative-planned solution “that’s right for you and your situation” to accomplish the goal.

Whatever you need to do to make a positive life change will require 1) courage, 2) will power and a 3) sustainable action plan to see it through. But the forth ingredient in my opinion is the most important because it is the driver of the first three.

The action plan must be 4) relative to your needs and wants so you’ll have the motivation to sustain it long-term.

As a personal fitness trainer and consultant throughout the years, I’ve received an earful from my clients. One thing I’ve learned, the customer often brings a 3rd party solution to the table. But these well intended solutions are custom designed for someone else. All too often in the world of fitness, health and life coaching, custom designed plans are relative to another individuals life goal profile. This means these plans will not work optimally, or work at all for you.

For example, you may share a similar obesity and diabetes condition, but there are many ways to lose weight and treat diabetes. Some treatment plans will work for some and not others, or as effectively.

In other words when I develop a fitness program for one client, I don’t pass it on to the next one who has a similar goal. If I did that I’d lose clients, why?  The Desired results would likely not occur.

We are all of various ages, sex, from different environments, culture, body type, mental and physical state, have different needs, wants and activity goals, our motivations-will power differ greatly as well as our habits, behaviors, medical histories and health conditions… the list goes on.

So how can you successfully plan to create a new you for the New Year?

If you’ve been unsuccessful in changing any of your life goals might I suggest, or recommend you seek out a life coach or fitness consultant that can help you develop a relative customized plan to make that positive change in life once and for all.

Listed below are the two disciplines with specialties identified that can help refocus a relative plan and resolve your New Year’s Resolution and then sustain it for life.

Certified Life Coach                                                     Certified Fitness Consultant

Finances and Budgeting                                                      Develop Muscle Mass

Relationships and Intimacy                                                  Muscular Strength

Family and Parenting                                                            Aerobic Cardio Endurance

Stress Management and Balance                                         Develop Lean Muscle Mass

Creativity for Artists, Writers, Musicians & Performers         Tone and Body Fat Loss

Spirituality and Personal Growth                                          Health, Lifestyle, Self-Care

Career Planning and Development                                      Natural Anti-Aging Solutions

Motivation and Time Management                                       Stress and Pain Mgt

Entrepreneurial and Small Business Development              Custom Fitness Programs

Health, Lifestyle and Self-Care                                             Diet & Nutrition

If you need help in any of these areas, these consulting services are easily found and listed throughout the Internet and phone directory. There are also many self-help books found within libraries, Internet and book stores.

If you can identify the problem and find a relative and specific plan that’s right for you then you will experience significant change that can be sustained long-term.

Mirror Athlete Inc., is near complete with its first book publication where the context uniquely addresses many of life’s problems and relative solutions proven to work by many types of consulting services in the life, fitness and health industry.

The book project represents years of personal client, adversity-life stories, and fitness and health experiences with over 200 citations in relative fields of expertise to support the fit-healthy principles we all need and want with the relative how-to and programming guidelines. It is also uniquely developed to show anyone how to create a customized fitness and nutrition program that’s right and relative for them. It’s almost as if a life coach and fitness trainer were there helping you customize a solution for your New Year’s resolution that will once and for all work for you.

There is no other book in the marketplace that compares to this 12 year in the making book publication. The book is also timeless. That is, at any time in your life, it will help redirect, refocus and remove many problematic revolving issues that will enter your life with a relative plan to keep you naturally fit-healthy throughout your life.

To review a summary of this book project and 2014 release date, visit our home site     http://www.mirrorathlete.com (then click on the book project link).

Don’t live anyone else’s life course. Instead plan and map your unique objectives, goals and lifestyle to achieve the quality living experiences that you need, want and deserve.

My New Year’s wish for you and your family is to be happy and healthy with many life rewards and success.

Marc T. Woodard, MBA, BS Exercise Science, CPT, MSC ARNG Retired. 2013 Copyright, All rights reserved, Mirror Athlete Publishing: http://www.mirrorathlete.com. Sign up for your Free eNewsletter.

 

 

   

 

 

 

   

 

 

 

 

 

 





Top 10 Weight Loss Articles

3 12 2012

1.  Foods that Will Reduce Stubborn Body Fat  Many believe the only way to remove stubborn belly fat is through intense daily exercise.  Although exercise can help with weight loss, it can also cause weight gain through increased appetite.  By knowing which foods increase the fat burning metabolism you can lose significant weight without exercise.  Enjoy trying this tasty ~20 food substitute listing and in 30 days lose significant weight without feeling calorie restricted or physically spent!

 2.  This Year’s Fitness Weight Loss Goals  For me, weight management is the toughest.  This is because I can flex in weight by 5 lbs on any given day.  And I can hold these higher end weights for days.  But I understand my physiologies metabolism based on a bunch of factors.  And I will tell you, my weight is in decline even though I see these hiccups in weight gain sporadically.  This is what causes many to give up on healthy weight loss before they get started.

 3.  Trans Fats Dangerous for Your Health?  Deceitfully Yes!  In order to understand why Trans Fats are bad for you, first we must define what a Tran’s fat is and how to identify it in products.  A Trans Fat is simply the process of “man” adding more hydrogen atoms (hydrogenation) to a vegetable oil(s) mono-poly unsaturated fat carbon molecule chains. Unlike other dietary fats, Trans fats are not essential to the diet and don’t promote good health.

 4.  Successful Weight Loss Based in Blood Chemistry Fuel  It appears the body chemistry requires a certain amount of saturated fats (not manmade Tran’s fats).  Complete avoidance of animal fats does not seem to be a good ideal as far as the body chemistry is concerned.  Science can not accurately tell us the perfect diet.  But it is overwhelmingly apparent you are better off with a “low carbohydrate diet as opposed from one where you avoid animal products in the diet.

 5.  After Holiday Weight Gain Blues  Another year has gone by with all the Holiday décor and cheer with it.  I understand some of you had a tough time with the food choices and amount that you consumed.  And with this being said, should I dare say some of you are not only bummed out after you stepped on the scales, you are blue with depression.

 6.  Science Proves Exercise Alone May Promote Weight Gain  Regardless of exercise equipment product(s) that guarantees weight loss benefits… The odds are stacked against significant weight loss results. This is because exercises alone will most likely result in weight gain! Now science supports the fact that exercise can add on the pounds if other considerations are not modified within healthy living as we age.

 7.  10 Step Basic Weight Loss Tips  For me the following tips keep my body weight stable.  I could lose more weight through moderate calorie reduction or increased activities.  I choose not to.  Instead, I’ve set my weight where I’m comfortable and wake up every day energized and excited about my daily activities and never worry about my food choices.

 8.  Lose Weight With Super Foods!  Super foods are great antioxidants.  They are proven to minimize oxidization within the body.  Accelerated oxidization due to free radicals in the body causes the body to age and break down internal cellular structure at an increased rate.  And this is dependent on the amount of free radicals versus antioxidants one incorporates into the daily diet.

 9.  New Year’s Resolution, “Activate Addictive Healthy Chemicals”  The secret to living a long healthy and happy lifestyle is to learn how to apply enjoyable and healthy activities within a day.  When you do this you also release the body’s addictive healthy and natural producing weight loss chemicals.  In this way you’ll ensure you stay the fit-healthy course where the body stays lean and mean!  Instead of worrying about weight gain, you’ll be more interested in planning for your next days activity!

 10.  Holiday Weight Management Tips  I can’t believe how fast these end year Holiday festivities roll upon us.  I’m here today to help gear you toward weight management during these tough times.  For some, it’s almost as if we have to harden our bodies for the rigors of war.  I know overwhelming food selections, smells and tastes are enough to drive you crazy.  I have a food plan that will allow you to maintain your weight while enjoying all of those great tasting foods.  And after the Holiday’s pass, you can then continue on with your weight loss goals with no additional gains to worry about.

 Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2012 Copyright, All rights reserved, Mirror Athlete Publishing @: http://www.mirrorathlete.com,  Sign up for your Free eNewsletter.