Archive for May, 2008
This GRAIN of Truth Equals a WHOLE Lot of Confusion
By Stacey Nolan Young
Remember when every health expert was touting whole wheat over refined “white” products? We all know that choosing whole wheat bread over white bread is better for us. We know that whole wheat is richer in dietary fibre, antioxidants, dietary minerals and vitamins than refined products. We know that choosing these healthier carbohydrates can lower the risk of diseases like coronary heart disease, some forms of cancer, gum disease, digestive system diseases, diabetes and obesity.
But wait a second, what about whole grain? And come to think of it there is cracked wheat, multigrain, stone-ground, pumpernickel, 100% whole wheat and rye. I’m confused! Which one should I chose? And what is the difference?
What is a whole grain?
When wheat is harvested it includes the bran (the outer protective shell), the germ (the part that provides nourishment for the seed), and the endosperm.
Whole grains are defined as cereal grains that retain the bran, germ and the endosperm. Refined grains only retain the endosperm. Here’s where it gets confusing. Whole wheat CAN be whole grain. But sometimes it isn’t. Have I piqued your interest? Great so pay attention. Not only do you have to read the packaging to pick out what you’d like but it turns out that you should read the actual ingredients on the package.
Why should I read the ingredients?
Because there are many “terms” utilized on packaging that can be misleading. Here are a few examples:
-whole grain
-100% wheat
-contains whole grain
-made with whole wheat
-multigrain
-wheat flour
-stone ground
Many “whole wheat” breads are coloured brown to trick you into believing that these are whole grain products. If you see molasses on the ingredient list, beware. This is used as a colouring agent. A product can also claim its “whole grain health” when only part of the product uses whole grain. For example the first ingredient may be grain while the second is whole grain. This means that the product may only contain between 1-49% of whole grain.
Now for the shocker…
In Canada it is legal to advertise any food product as whole wheat with up to 70% of the germ removed! In essence what you are eating as “whole grain” may be misleading. You may feel like you are making a better choice but in fact, you are not. One of the reasons that companies do this is because of cost. Whole grain products are more expensive because of their high oil content. There are complications with processing, storage and transportation because the product is susceptible to spoiling.
What SHOULD I be looking for?
Check the ingredients list despite what it may claim on the front of the packaging. Canadian consumers can be assured of whole grain quality by a label stating “100% whole grain whole wheat” as the FIRST ingredient listed. This may be followed up with “including the germ”. And beware of the lower calorie breads, pitas and wraps. Generally speaking whole grain products will be a bit higher in calories than more refined products.
So no matter which type of bread you choose (i.e. pumpernickel, whole wheat, multigrain) you want to carefully examine the ingredients to make sure that the product you are choosing is the one that you actually want.
May 28th, 2008
By Mark Young
A little while back I began my own personal transformation called Project Lean in 16. If you have no clue what I’m talking about you can check out Part I and Part II to get up to speed.
Without further ado, let’s get to the update.
The last couple days have been a train wreck. I just spent the vast majority of the weekend lying on the couch with a brutal cold and a 102.7 degree fever (that’s 39.3 degrees for you metric folks). Last night I barely slept because I couldn’t stop coughing and my throat feels like I swallowed a fistful of razor blades. Despite that, I’m feeling a bit better today. My voice is as crackly as that of a teenaged boy going through puberty, but at least I can function.
A couple weeks ago I also injured a muscle in my forearm that ended up causing a fair bit of pain when I was training. I first felt it while doing pull ups, but figured it would pass. By the next week when it was time to do pull ups again I discovered it had actually gotten a little worse. Of course, I’m pretty driven (read: stupid) so I did them anyway.
The result was a one way ticket to my chiropractor to get it sorted out the very next day. Of course, he suggested that maybe I shouldn’t have done the exercise when it was still sore. Unfortunately I couldn’t find the keys to my time machine that day so he did some acupuncture, active release, and laser therapy on my arm and it felt great afterward. I haven’t had the opportunity to test it out for pull ups yet, but I think it should be much better now.
Accupuncture shot taken from my camera phone
The bottom line here is that is that the last couple weeks have been difficult for training. The last few days have also been tough nutritionally as well. My stomach has been as volatile as Britney and Kevin’s marriage and I’ve hardly been able to eat once per day without doing a technicolour yawn.
What does all this mean for my goals?
Goal #1 - Get ridiculously lean by June 23rd, 2008.
Depending on how long this cold lasts, the name of this article might end up getting changed to lean in 18…or 20. Most people I’ve seen with this cold are still suffering and they’ve already had it 2 to 3 weeks. I’m not giving up all hope on my deadline, but if I can’t eat and my training is limited it’ll make it pretty damn tough.
Goal #2 - Run 10 kilometers in under 1 hour.
As I mentioned in Part II of this article, running just wasn’t agreeing with me. It killed my calves and I just don’t love running enough to tough it out. Instead my wife and I bought some bikes and I’ve been doing almost all of my cardiovascular training that way.
To be honest, I hadn’t ridden a bike since I was a kid and I had totally forgotten how awesome it is to ride. I personally believe this is one of the BEST purchases I’ve made in a long time. We ride to and from work regularly (over 5 kilometers each way) and usually go for a longer ride on Sundays. Not only am I getting exercise, but I’m actually enjoying it.
Now we didn’t go out and buy several thousand dollar bikes. We bought some inexpensive bikes at Canadian Tire (you can almost hear the moans of the more serious cyclists here), but they’ve been perfect for what we needed them for. If you’re always thinking of a way to get in extra exercise and you hate running like a hamster on a treadmill, I’d highly suggest getting a bike. It has been worth every penny.
That said, I should warn you about a couple things if you choose to heed my advice to get back on two wheels.
- You probably don’t remember this at all as a kid, but I can assure you that your butt will hurt after your first few rides. And by hurt I mean it will feel like you got paddled at some ritual fraternity initiation. I couldn’t believe I didn’t remember this from childhood! However, after a few rides I guess your butt toughens up and you don’t feel it anymore…just be prepared. Ladies, you might also want to consider a seat that is specially designed for women.
- Your legs will BURN! Once again, something your probably won’t remember from your youth; going up hills will set your legs on fire. I would like to tell you that this goes away, but it has yet to disappear for me. The best solution I’ve found is to learn to use my gears properly. This seems to take the edge off.
- Gentlemen, you will look like a nerd. Your wife WILL make you wear a helmet. She’ll also probably insist that you have proper reflectors and front and rear lights on your bike. You’ll also have a bell. Take solace in knowing that she’s making you do this because she loves you. Either that or she’s worried other women might stare at you and she’s doing everything in her power to make sure they know you’re taken.
In any case, I’ve really taken to cycling and I plan to revise my goal to include a ride along the Rail Trail from Hamilton toward Brantford. The whole trail is about 32 kilometers in length so a return trip would be about 64 kilometers. To complete the full distance might be a good goal in itself, but I have no way of knowing until I really get out there and see how far I can go.
I had planned to go out last weekend to see just how far I could ride and, if I could complete the whole thing, how long it would take. Since I was sick this was obviously not an option. However, my aim is to get out as soon as I’m feeling better and do a ride to get a feel for the trail. Once I do that I’ll have a better indication of what I can accomplish and I’ll set a concrete goal from there.
For the record, this is a beautiful place for a walk on a Sunday afternoon.
Goal #3 - 20 consecutive pull-ups.
Despite the forearm pain I felt a few weeks ago, this seems to be going quite well. I mentioned previously that I’m not totally optimistic about hitting 20, but I’m going to give it everything I’ve got. Since most people I’ve met can hardly do a single pull-up I’d be pretty happy with anything close to 20.
Goal #4 - 10 consecutive pistols
In Part II of this series I wrote about how I thought that holding two weights out in front of me would stop me from toppling backwards. Apparently, holding weights in front of me just leads to falling on my butt harder because I can no longer use my hands when I topple backwards.
I’ve done some reading and picked up a few more tricks on how to train for this so hopefully it will get better before my tailbone shatters.
Goal #5 - Do the front splits
I hate this goal. My hips were getting sore again so I left it alone for about a week. I got back at it and I was back to where I started. I mean c’mon…seriously. It’s fair to go backwards a little…but not all the way.
Anyway, talking to my body doesn’t appear to work as it seems not to be easily persuaded. It actually said something about actions speaking louder than words or something like that. It seems I’m going to have to get back at it and stay consistent.
Goal #6 - Do “The Flag”
I am actually most excited about this goal. I thought it was going to be the worst and I think it is going to be one of the best. Not only does it look wicked cool, I can almost hold it now for about 5 seconds. Okay…so I only held it that long once, but at least I’m close.
Besides just looking cool, this movement has been around for years. Here’s an old photo from Muscle Beach California where feats of strength like this were all too common.
This one is going to be AWESOME!
The Conclusion
I’m hoping that by the end of this week I’ll be back to normal and able to eat and train regularly. I’m anxious to get that ride in and set that cycling goal.
Stay Tuned!
May 21st, 2008
By Mark Young
I’ll keep the text short on this one and let you get straight to the good stuff. This exercise in this video — featured on the Hamilton Spectator website — is great for activating the gluteus medius muscle. Not only does it help to relieve lower back pain but it can also improve how you look in a pair of jeans.
Check it out HERE!
May 14th, 2008
A Trainer’s Secret Revealed
By Stacey Nolan Young
Everyone has something that they keep hidden from most people. Something they only share with those closest to them. It’s not necessarily a bad thing. It could just be something that they don’t want the whole world to know about. But what happens when that thing, that “skeleton in the closet” pervades all aspects of your life; when your private and public life intersect?
This is the case for me. And I have made the decision to come forward with my “secret” not only because I feel it is something that has become apparent, but also to let others with the same “secret” know that they are not alone.
I was recently diagnosed with a condition called Polycystic Ovarian Syndrome (PCOS) otherwise known as Polycystic Ovarian Disease or Stein-Leventhal Syndrome.
PCOS is an endocrine disorder that affects 6.5% of reproductive-age women. The exact cause is unknown, but it wreaks havoc on a women’s delicate hormonal balance. It is commonly associated with obesity, infertility, menstrual irregularity, insulin resistance, polycystic ovaries (tiny little cysts), excess and unwanted hair growth, acne and hyperandrogenism (excess of testosterone). It is something for which there is no cure. There are drugs and other methods to manage this disorder but it is something that I will likely have to deal with for many years to come. This disorder can lead to more serious conditions such as endometrial cancer, heart disease and Type 2 Diabetes. And it appears to run in families.
What does this mean for me?
It means that I have become insulin resistant. My body is not equipped to deal with carbohydrates. It also produces too much insulin which makes those carbohydrates get stored as fat. This means that not only do I gain weight very easily BUT I also have trouble losing weight.
It means that my testosterone levels are elevated which, if left untreated, can cause hair to grow on my face and body, acne to develop, and hair loss to occur. These male hormones also cause a condition called central obesity which basically means that my waist can expand and that is where I will store my body fat.
It means that I will have trouble conceiving a child without fertility intervention. Can I? Sure. But it will be more difficult to conceive and carry a child to term. My menstrual cycle is abnormal. I’m “lucky” if I get one period every 4-6 months. This limits ovulation. My ovaries are essentially encapsulated with tiny little cysts.
How did I find out?
When my husband Mark and I were married in September, I made the decision to stop taking the birth control pill. I had recently turned 30 and I knew that the risks (i.e.: blood clots) associated with taking the birth control pill increase with age. It was shortly afterward that I noticed that I was putting on more weight. FAST. I also noticed that I was tired all of the time. And then my period stopped. Before I knew it I had gained 25lbs on top of the weight that I had slowly gained as a result of this disorder in the last year or so.
We lead a healthy lifestyle. We eat healthy and we exercise regularly. I was confused, depressed and frustrated. I tried to lose weight and nothing was happening. At one point I was on an extremely regimented diet which included lean protein, vegetables, fruit and whole grain carbohydrates with no cheating whatsoever. I was exercising 6 hours per week and my weight did not budge. For normal people this regime would result in rapid weight loss. But it just wasn’t the case for me. I decided it was time to visit my doctor.
She took some blood tests which resulted in a trip to have a couple of ultrasounds performed. She had already told me what she suspected was wrong with me so I had done my research. The ultrasounds showed that I had tiny little cysts covering both ovaries so I was referred to an OB/GYN who specializes in fertility and who has had a good amount of experience with this disease.
I wasn’t sure what to expect at this point. Everything I had read scared me. It’s not a horrible disease that I can’t manage. That was not what was irking me. It was the fertility issue. This syndrome is the leading cause of infertility. I mean, I come from a woman who gave birth to nine children! How could I possibly be infertile?
On the other hand it explained a lot of things that had been going on with me. The most bothersome being the unexplained weight gain. Weight gain is hard on anyone. For a trainer it’s perceived very differently. It can mean the end of your career. People often judge you solely on your appearance.
I did not take my weight gain well at all. I was not comfortable in my own skin. I’d always been in decent shape and I could not understand HOW I’d gotten to the point I found myself at.
For reference sake here is a picture of me before and a more recent one:
Would you say that the picture on the right portrays a person who eats healthy and who exercises at least 6 hours per week? I didn’t think so. However, the fact remains that in the picture on the left I was exercising for a total of 4 hours per week and eating healthy. The picture on the right is 2+ more hours of exercise per week and even healthier dietary habits than in the picture to the left.
Beyond my frustration I was depressed. Somehow I felt like a lesser trainer because I did not look the part. I did not look as if I “practiced what I preached”. I felt like my clients wouldn’t respect me. I couldn’t look at myself in the mirror any longer. And from there it spiralled.
The day I found out what was wrong was the day I got the “screw it” mentality going. I went off my own healthy eating plan because in my mind at that time I was thinking “what did it matter? Nothing I was doing was working so I might as well!” I ate whatever I was craving for 4 days. Monday morning rolled around and guess what? I’d gained 8lbs!
I quickly figured out that my lifestyle prior to my fall “off the wagon” was indeed having an impact on the way I look. I firmly believe that if I led an unhealthy lifestyle with no exercise or no regard to what I put into my mouth that I would be obese today. So the “poor me” stint was over and it was time to deal with this constructively.
My Visit With My Specialist
A fertility clinic is a scary and emotionally charged place. I have newfound respect for those people who use this option. We sat in that waiting room for well over an hour witnessing expressions of joy, pain, frustration and elation on the faces and in the body language of the women and couples going in and out of the offices. And then it was our turn.
Despite the long wait to see the doctor we were pleasantly surprised when we met him. He took the time to explain the disorder to us and to give us our options. He also listened when I told him what my priorities were in dealing with this. The most prevalent issue for me is the weight gain. This was what I felt needed to be “fixed” first. In doing so I feel that I would be in a better situation to tackle the fertility issues when we are ready. He agreed.
He suggested that I take a medication to give me a boost for the weight to start shedding. The plan was to take it for three months. So I began taking a medication called Metformin. It is commonly prescribed for people with Type 2 Diabetes to control their insulin. This was not something that made me particularly proud. In many cases Type 2 Diabetes is a highly preventable disease. PCOS isn’t. Therefore, people who have Type 2 Diabetes get labelled. Most people automatically assume that they did it to themselves with poor diet and inactivity. With that in consideration I felt somewhat embarrassed to be taking that particular medication because it does come with a certain stigma. Nevertheless I knew I needed something so, armed with that, I began my journey.
Everything I’d read about the medication (and trust me - I don’t take anything without researching it) explained that it would take a couple of weeks for my body to adjust to it and that the effects could cause some gastrointestinal upset. I have one word to describe the above: UNDERSTATEMENT.
I started my meds with a half dose for the first week. I was sick. By sick I mean spending nights tossing my cookies and days running to the bathroom while trying to train clients and motivate them. I was nauseous every minute of the day. Worse - I was having trouble eating and keeping my food down. Healthy and sustainable weight loss cannot happen without eating. Towards the end of the first week my body was slowly adjusting. Eventually I was no longer spending so much time in the bathroom but I always felt “off”. So I increased my dosage as instructed by my physician.
The second week is a blur to me now. Everything was worse. I could not function normally at all. And each passing day felt worse than the previous. I was dizzy, light-headed and nauseous all day. I had headaches and strange aversions to food I normally liked (chicken, protein shakes, brown rice). The last 2 days I was on the meds were so bad that I could no longer eat. I couldn’t train. I missed work. (sorry to the clients I had to cancel!) Finally I gave in. This was not getting better. I’d toughed it out long enough. I called the doctor and sure enough he said to discontinue the medication. So I did. Within a couple of days I was back to normal and normal had never felt so good! I felt fantastic!
New Plan
So obviously the above methods were not right for me. I had some more blood tests done and went back to see my specialist. My results showed that my androgen (i.e. testosterone) levels were elevated. We needed to get those levels down. So - I was prescribed the birth control pill. I know that this seems counterintuitive seeing as how it prevents fertility and that I’d been adamant about going off of it in the first place. My feelings about the birth control pill have not been warm and fuzzy recently as my being on them was probably the reason I didn’t catch this earlier. They were in essence, masking the symptoms.
So why did I agree?
I agreed because it is necessary to restoring my hormonal balance. I agreed because I need the help. And I agreed because this doctor is very good at what he does. And this was his recommendation. This particular pill that he prescribed for me would lower my rising androgen levels. He also put me on a lower dose of the slow release Metformin. And I agreed to try these both for two months and then re-evaluate.
This was an important meeting with him because it was also the day that reality sunk in for me. It was the day that he informed me that my condition would have to be “managed” for the rest of my life. Meaning that there’s a chance that I would have to be on medications for years to come. That’s a very scary thought for me as I hesitate to take Advil when I have a headache! I expressed this to him and he basically said it was a choice I would have to make between living the lifestyle I want to live, looking the way I want to look and putting myself at risk for serious disease. He also told us that we would be able to have children but that I would probably need fertility intervention. I was so focused on the immediate future that I hadn’t taken the time to think long term.
Trust me I know that there are many worse things in the world than this. This is not a “pity trip” for me. I realize that I can actually do something for this. My condition is neither hopeless nor dire. But I allowed these certain truths to sink in. I dwelled on it for that day. And then I thought that there is no point in letting these “what ifs” consume me. Okay so it sucks. It may be more difficult for me to lose weight. It may be more difficult for us to have a baby and the road may be longer than originally intended. So what? It was time to deal with that and put the new plan into action.
This is where I find myself now as I write this for everyone to read. I have exposed myself in more embarrassing and private ways than Paris Hilton ever did. And this has not been an easy thing for me to do. I am an extremely private person. I feel that by doing this I maybe make myself more human to people. Yes- I am a trainer. I LOVE my job. I love what I do. I love to help people achieve their goals and to get a front row seat when they do it. I am passionate about my work. And yes I DO practice what I preach. It may not appear that way at the moment, but I do. But just like everyone else I mess up sometimes. And just like everyone else I face obstacles. It would be very simple for me to give up. But that’s not what I’m about.
So in writing this I am announcing my intent to manage this disorder and to get back in the condition that I once was in. My plan is to take these medications for three months to jump start my system, re-evaluate and then the ultimate goal would be to manage things on my own with nutrition, exercise and supplements. I want to prove to myself that I can do this and I want to not only motivate my clients by what I say and instruct but also by the way I look as well.
Wish me luck on my journey!
May 7th, 2008
