Dangers of the Scale

A Full Scale War"

The scale can be like a lousy personal trainer. It can be giving you bad information. In other words, do not become too dependent on this devilish, little device sitting on your bathroom floor.

"It happens every morning when you mosey out of bed, somewhere between the time you take off that robe and the instant you step into the shower. For others, it happens immediately after a workout, as soon as you peel off those sweaty clothes and stand aimlessly in your birthday suit.

Then, the big moment arrives. The excitement, the tension, it all forms a giant knot in your throat. This experience is a lot like playing the roulette wheel and you know you have plenty riding on this one. Hence, the numbers that come up can spree a variety of reactions.

You step onto the scale in your bathroom and peek through your fingers at the fate staring back at you.

To some, you jump up and down like you just hit the jackpot. Others shriek as if they'd just crapped out.

Well, the scale is indeed a useful tool to monitor your weight-loss developments. What other method is there to track specifically how much you've progressed in your endeavors to lose weight?

Yet, the scale can be like a lousy personal trainer. It can be giving you bad information. In other words, do not become too dependent on this devilish, little device sitting on your bathroom floor.

Here are two reasons why: '

* Scales are not perfect. At any given moment, it can go from being your best friend to your worst enemy. If the scale isn't tipping your way, it can throw your entire mental state off the mark. Scales can often deceive you into thinking you're heavier - or lighter - than you actually are. In more case, it's the latter. And by thinking that you're that far ahead of the game, the only one you'll be fooling is yourself. Instead, try going by how your clothes fit on your body or how you feel internally than relying on some imperfect machine. Take a picture of yourself at the beginning of the month and then at the end of the month to evaluate the progress. Obsession with the scale is not unlike other fixations - it's certainly not healthy.

* Scales tend to dictate. Too many people are consumed with the numbers on the scale. It's not unlike the scenario of a baseball player who is completely engrossed in his batters' average. The average is just a number. He should be more concerned with winning the game. The same goes with the battle against weight loss. The goal should never be a number. If you become too concerned with reaching a specific number, by a certain time, it can lead to starvation, bulimia, malnutrition, many conditions that are not beneficial to your body or you're health. * Remember, the best scale you can have is your mind. If it's telling you that the unwanted fat is disappearing from your figure like a dress on prom night, chances are that you're right.

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Calculating Your Calorie Needs

Calculating Your Calorie Needs


In order to eat fewer calories than you need, you have to determine how many calories you actually need. Adults can calculate their approximate energy needs

using the following formula:

A. Body weight multiplied by 12 (for men) or 11 (for women) e.g., 150 lbs. x 12 = 1800B. Activity One third body weight multiplied by the number of hours you don't sleep, typically 16 hours 150 lbs. x 1/3 = 50 x 16 = 800C. Required Calories A + B 1800 + 800 = 2600

Thus, we determine that a 150-pound man requires approximately 2600 calories per day. The "Basal Metabolic Rate" is the number of calories a man of that weight would burn just to keep the heart beating, the lungs pumping, etc. You would just burn your basal metabolic rate worth of calories if you slept all day.

Thus the "Activity" calculation is approximately the amount of calories a person would expend by spending his or her whole day sitting around. If you are engaging in activities other than sitting all day, you can increase your activity hours by the number of hours you are actually active.Adult females can calculate their approximate energy needs using the same formula, except that the "Basal Metabolic Rate" is determined by multiplying body weight times 11 instead of 12.

Children and teenagers require more calories by body weight, but the amount varies by age and by individual child.

It is best to consult a physician before altering a child's diet, however activity and exercise increases won't hurt the average youth of today.

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Body Fat Calculation and Health

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Body Fat Calculation and Health

Body Fat Calculation and HealthThe higher your percentage of fat above average levels, the higher your health risk for weight-related illness, like heart disease, high blood pressure, gallstones, type 2 diabetes, osteoarthritis, and certain cancers. Also, the higher your percentage of fat (and the smaller your percentage of muscle) the less calories you need to maintain your weight and therefore the easier it is to gain weight. This is because muscle is more metabolically active than fat tissue.

Body Fat Percentages and Lean Muscle Mass

When in ideal shape, body fat will make up about 15% - 18% of a male's body weight and 18% - 22% of a female's. The remainder of the body's "lean weight"is composed of water (55%-60%), muscle and other lean tissue (10%-20%), and bone and minerals (6%-8%). In other words, a 150-pound woman who is within or close to her ideal body fat composition range at 22% will have approximately 33 pounds of fat, 86 pounds of weight composed primarily of water, 20 pounds of muscle and other lean tissue, and 11 pounds of bone and mineral weight. This total then makes up her total weight of 150 lbs.

Now take the example of another woman who weights 150 pounds, but has 30% fat on her body. She would have 45 pounds of fat on her body, and the rest of her weight would be divided among muscle, bone and water. Her non fat body composition might look like this, 79 pounds of water (53%), 17 pounds of muscle (12%), and 9 pounds of bone and minerals (6%). Both women weight 150lbs. and are about the same height, but one looks much different because shehas less body fat.

Body fat percentage is generally accepted as a better gauge of weight lossprogress and fitness than scale weight. The method of calculating body fatfrom body measurements as used by HealthSmart Nutrition is the fourth mostaccurate method. Hydrostatic testing underwater is first. Electrical testingof body mass resistance is second and body fat measurement by caliper isthird. Although it is not the most accurate, if you record your measurementscarefully and consistently using the measurement taking instructions given,you will have a good relative gauge of how much body fat you are gaining orlosing. To our knowledge, the HealthKeeper software is the first program to offer this body fat percentage by measurement feature.

For higher accuracy you can override the automatic body fat measurement calculator and enter your body fat percentages done by hydrostatic testing underwater, electrostatic testing of body mass resistance or body fat percentage done by the caliper method. One product we highly recommend is the Tanita bathroom scale. It does very accurate electrostatic testing of body mass resistance to determine your body fat percentage in seconds.

more accurate of method you use for tracking your body fat percentage the more accurately you will be able to usethe Lean Body Weight tracker.

More about Lean Body Weight

The two most important graphs and statistics you want to watch to find out if you are making true and honest progress on your weight loss diet or body building program are, body fat percentage and lean body weight. Increasing lean body weight (mostly muscle mass) is important because if you body fat is going down into your ideal range and your lean body weight is going up you will be able to eat more calories without gaining weight and, it will be easier to maintain your desired body fat percentage when you reach your goal. This is because more lean body weight (composed of increased muscle mass) raises the body's basal metabolic rate

(BMR) and the calories your body burns even when you are doing nothing.

If you body fat is going down to your ideal range and your lean body weight is going up you should be absolutely ecstatic. You have attained two of the three holy grails of honest and lasting weight loss. (The third is keeping within your ideal body fat range for 3-5 years after getting there.)

In spite of lean body weight being such a vital statistic to honest weight loss,the Performance Diet is the only program and software we know that tracks it. (To track you lean body weight make sure you have used one of the 4 methods of body fat tracking and your body percentage is entered in your Personal Profile. Then go to the Graphing mode and select the correct date range and Lean Body Weight from among the various graphing options.)

The lean body weight tracking we use is based upon your current weight and the following formula. From your current weight calculate the number of pounds that is equal to your current ?X? percentage of fat. (That is the number of pounds of fat on your body.) The remaining percentage of your weight is your non-fat lean body weight. This is composed of muscle and other lean tissue, water, bone, blood and minerals. Over an extended period of time (even considering periodic water retention,) the levels of water, bone, blood and minerals remain fairly constant.

Benefits of Green Tea

Tea and Cancer PreventionTea drinking is an ancient tradition dating back 5,000 years in China and India. Long regarded in those cultures as an aid to good health, researchers now are studying tea for possible use in the prevention and treatment of a variety of cancers. Investigators are especially interested in the antioxidants-called catechins-found in tea. 1.

What are antioxidants?

The human body constantly produces unstable molecules called oxidants, also commonly referred to as free radicals. To become stable, oxidants steal electrons from other molecules and, in the process, damage cell proteins and genetic material. This damage may leave the cell vulnerable to cancer. Antioxidants are substances that allow the human body to scavenge and seize oxidants. Like other antioxidants, the catechins found in tea selectively inhibit specific enzyme activities that lead to cancer. They may also target and repair DNA aberrations caused by oxidants (1).

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2. What is the level of antioxidants found in tea?

All varieties of tea come from the leaves of a single evergreen plant, Camellia sinensis. All tea leaves are picked, rolled, dried, and heated. With the additional process of allowing the leaves to ferment and oxidize, black tea is produced. Possibly because it is less processed, green tea contains higher levels of antioxidants than black tea. Although tea is consumed in a variety of ways and varies in its chemical makeup, one study showed steeping either green or black tea for about five minutes released over 80 percent of its catechins. Instant iced tea, on the other hand, contains negligible amounts of catechins (1).

3. What are the laboratory findings?

In the laboratory, studies have shown tea catechins act as powerful inhibitors of cancer growth in several ways: They scavenge oxidants before cell injuries occur, reduce the incidence and size of chemically induced tumors, and inhibit the growth of tumor cells. In studies of liver, skin and stomach cancer, chemically induced tumors were shown to decrease in size in mice that were fed green and black tea (1, 2).

4. What are the results of human studies?

Although tea has long been identified as an antioxidant in the laboratory, study results involving humans have been contradictory. Some epidemiological studies comparing tea drinkers to non-tea drinkers support the claim that drinking tea prevents cancer; others do not. Dietary, environmental, and population differences may account for these inconsistencies. Two studies in China, where green tea is a mainstay of the diet, resulted in promising findings. One study involving over 18,000 men found tea drinkers were about half as likely to develop stomach or esophageal cancer as men who drank little tea, even after adjusting for smoking and other health and diet factors (3). A second study at the Beijing Dental Hospital found consuming 3 grams of tea a day, or about 2 cups, along with the application of a tea extract reduced the size and proliferation of leukoplakia, a precancerous oral plaque (1).

5. Is NCI evaluating tea?

National Cancer Institute (NCI) researchers are also investigating the therapeutic use of green tea. One recently completed but unpublished NCI trial studied the antitumor effect of green tea among prostate cancer patients. The 42 patients drank 6 grams of green tea, or about 4 cups, daily for four months. However, only one patient experienced a short-lived improvement, and nearly 70 percent of the group experienced unpleasant side effects such as nausea and diarrhea. The study concluded drinking green tea has limited antitumor benefit for prostate cancer patients (5).

Other ongoing NCI studies are testing green tea as a preventive agent against skin cancer. For example, one is investigating the protective effects of a pill form of green tea against sun-induced skin damage while another explores the topical application of green tea in shrinking precancerous skin changes.

Benefiting From a Regular Exhibiting Workout

How often do you exercise your exhibiting muscles?

Do you have a regular workout designed to increase your tradeshow dexterity and boost your results? Whether you're looking for strength training to increase your competitive edge, flexibility to improve your marketing strategy, or just general overall fitness, a regular conditioning workout program is a must.Before beginning an exercise program, take time to think about the results you'd like to achieve, so that you can gear your workout strategy toward attaining your desired outcome. Take time to assess why you participate in tradeshows.

If you go because you've always gone, because the competition is going, or because you'd be conspicuous by your absence, a fitness program will propel you to new heights and increase your marketing longevity. The purpose of a regular exhibiting workout program is to revitalize, invigorate and rejuvenate your exhibit marketing strategy. However, realize that the toughest part of this program is usually getting started, and having the discipline to make your exercise routine a regular part of your exhibit marketing strategy.

The following is a general fitness level guide to help you determine what type of exercise you should do and the intensity level. Whether you want to build marketing muscle, or just firm up/tone determine the intensity that's right for you. Each level incorporates a strength, an aerobic, and a flexibility component. All three will help you achieve your desired results.

Fitness Level 1 -

You never or rarely stretchThis first level is geared for the low risk-taker who is in the habit of always doing the same thing at industry shows.

To increase your level of flexibility in the marketplace, try stretching your exhibiting muscles prior to your next tradeshow. Be willing to take a risk and differentiate a little from your regular routine. Schedule a warm-up session with your exhibit marketing team several months prior to your next show.

Strength component: Define exactly why you are exhibiting and what it is that you want to achieve through your tradeshow participation. Aerobic component: Brainstorm possible ideas and generally get your major muscle groups working in a rhythmic fashion. Consider giving your booth a facelift, with some new and exciting graphics. If you don't have a new product or service to display, emphasize and/or educate your target audience about a benefit that normally gets forgotten.

Flexibility component:

Try using a theme to add some new blood to your tradeshow muscles to help attract more activity into your exhibit. Using this gentle routine regularly before each show will help increase a sense of accomplishment and well-being, as well as decrease the risk of painful unproductive results.Fitness Level 2 - You occasionally stretch most of the major muscle groupsThis level is designed for exhibitors who want more of a challenging exhibiting workout to increase their market strength and flexibility. As with level one, make sure that you devote time prior to each show with a thorough warm up - planning your tradeshow strategy. Strength component: Building strength in your major muscle groups involves weight training and cardiovascular work. You know you are making headway when upper management supports your program. This means that you fully understand their corporate goals and objectives and can integrate them into your exhibit marketing strategy.

Aerobic component: The goal is to get your heart rate into the target zone and sustain that pace for an extended period of time. This means that you need to direct your pre-show promotional workout to those people who you really want to actively walk into your exhibit, find out more about you and do business with you. Think in terms of multiple, distinctive promotional programs directed at the various target groups.Flexibility component: An exhibiting company's range of motion will vary depending on its age, activity and structure. Good news is that your degree of flexibility can always be increased.

Take time to find out what your prospects want and like so that you can tailor your marketing activity accordingly.Fitness Level 3 - You always stretch the major muscle groupsThis level is designed for the serious exhibitor who wants to build marketing endurance, strength and muscle tone.Strength component: Your people make up the strength and backbone of your exhibiting presence. They represent everything your company stands for, so select the best. Prepare them well beforehand. Make sure that they sell instead of tell; don't try to do too much; understand visitor needs;

don't spend too much time; and know how to close the interaction with a commitment to follow-up.Aerobic component: Public relations is one of the most successful ways for pumping blood into your tradeshow activity. Build media relations, prepare press kits, investigate speaking opportunities and consider sponsorship opportunities

Flexibility component: Reduce the possibility of sales injury and market muscle soreness with a flexible and timely lead-management plan. Make your sales representatives accountable for leads given to them, and then measure your results.ConclusionNo matter what your fitness level is or what your exhibiting goals, your company will look and feel better when you regularly participate in an exhibiting workout program. To be successful, you must incorporate it into your daily marketing strategy

Exercise for a Healthy Heart

Do you exercise every day?

If you want to live a long, healthy life, maybe you should. A recent study by Timothy Wessel, a physician at the University of Florida, indicates one of the strongest risk factors for developing heart disease is inactivity - even more so than being overweight. During the four-year study of 906 women, Dr. Wessel documented those who were moderately active were less likely to develop heart disease than sedentary women, no matter how much they weighed. The study concluded: "These results suggest that fitness may be moreimportant than overweight or obesity for cardiovascular risk in women."

In January, the updated U.S. Dietary Guidelines strongly urged that everyone should take part in "at least 30 minutes of moderate-intensity physical activity" on most days, above whatever activities they do at home or work.

To loose weight or to avoid gaining weight as we age, 60 minutes of daily moderate to vigorous exercise is recommended. And those who have already lost weight and are attempting to keep weight off need 60 to 90 minutes of daily exercise. A study of 9,611 adults by the University of Michigan Health System, found that people in their 50s and 60s who participated in daily exercise were 35 percent less likely to die within the next eight years than their inactive couch potato counter parts.Convinced that it's time to add exercise to your day?

The Basics -- Make Exercise a Life Priority:-

If you're not use to exercising, check with your doctor before beginning any strenuous fitness routine. - Start slow. If 30 minutes of exercise is too much, start with 15 minutes and add a few minutes each day. - If you don't have time for 60 minutes of exercise, break it up into two 30-minute sessions throughout the day. - Schedule a specific time to exercise everyday - then keep to your schedule! - Take part in more intense activities that can improve your heart health, such as: running, dancing, swimming, cycling, and climbing stairs. - Find exercise that you enjoy.

You will be more likely to continue and improve your daily performance if you look forward to a favorite activity. - Wear proper clothing and footwear. This has two functions. Clothing and shoes that are suited to your activity will enhance performance and offer the right kind of support for your body and feet. They will also place you in a better frame of mind for exercise. When you wear your favorite running outfit and slide into your special running shoes, your mind says "it's time to get out the door and put my feet in motion!" - Add everyday activities to increase your overall fitness level, such as gardening, housework, walking to the store, take the stairs instead of the elevator, and raking leaves. - Always drink lots of water.

- If you feel discomfort or pain after an activity, use ice therapy immediately to reduce swelling and numb pain. Always have a cold pack in your freezer, ready and waiting. Most aches and pains attributed to exercise respond well to icing and will melt away within 24 hours after applying ice for several 20-minute sessions. Using cold therapy reduces down time, getting you back on schedule fast. (If the pain does not lessen within 48 hours after using ice therapy, is intense or becomes worse, see your doctor.)Exercise every day.take care of your heart.live long!

The Isometric Diet and Balanced Health

The concept isometric has been a part of the health care vocabulary for decades. The most common application of the term, until now, has been with respect to physical exercise. Taken from the Greek root word Iso, meaning equal, the familiar term Isometric exercises involves applying equal weight to achieve strength goals.

Fairly recently, health researchers have discovered another innovative application of the isometric concept in the health care field: nutrition. These researchers have identified that an isometric approach to diet - a.k.a. the "Isometric Diet" -- can lead to health improvement.

The Isometric Diet®, which provides the philosophical basis for the Zone Diet, has swiftly gained respect from the health and nutrition community because it applies this clear "balance" lens to the rather confused, often misinformed world of dieting. Created by Dan Duchaine in the mid 90s, and evolved by researchers such as Dr. Barry Sears (founder of the Zone DietT), the Isometric Diet is an eating regimen that calls for a balanced ratio of protein, low-glycemic carbohydrates, and essential fatty acids.

The balanced ratio is the result of an overall awareness that the human body does not necessarily desire, or require, all kinds of micronutrients in all situations. While carbohydrates, proteins, and fats do provide the essential building blocks of human life, not all sources of each are optimal in all situations.

The Isometric Diet therefore takes a holistic approach to eating, and incorporates both macronutrient and micronutrient sources of energy. This goes beyond simply balancing proteins, carbohydrates and fats. Instead, an optimal balance is achieved on a deeper level one that leads to optimal body functioning, normalized blood-glucose levels, a controlled metabolism, and a healthy satiating of hunger.This optimal balance, and particularly the point about healthily satiating hunger, is in stark contrast to some "fad diets", which seek to artificially suppress hunger.

This potentially dangerous suppression often forces eaters to experience a weakened immune system, bone density loss, and other adverse consequences of malnutrition.

The Isometric Diet is founded upon five integrated principles: balance protein diversity unsaturated fats low glycemic carbohydrates and awareness of food priority.

Principle One: Balance. The Isometric Diet recognizes the fact that the human body functions optimally when it is fueled by a balanced micronutrient ratio of proteins, carbohydrates and fats.

[i] The optimal ratio for these three is 1:1:1, or the same number of calories from proteins, carbohydrates and fats.Principle Two: Protein Diversity. The human body responds differently to different sources of protein.

[ii] For example, a post-exercise meal that consists of quick-assimilating whey protein will have a more beneficial health impact than an intake of caseinate or soy protein. The Isometric Diet therefore promotes a blend of protein intake to seek an amino acid balance, and to select the most appropriate assimilation rate for optimal health.

Principle Three: Unsaturated Fats and MCT's.

The Isometric Diet recognizes that the human body processes saturated fats differently from mono- and polyunsaturated fats.[iii] Furthermore, the diet exploits the fact that there are some fats, called Medium Chain Triglycerides or "MCTs", which are shorter chains of 8-10 fatty acids. These MCT chains are shorter, absorb quickly, and digest very easily. The end result is a more efficient digestive system and better results through less effort.

[iv]Principle Four: Low Glycemic Carbohydrates. Healthy eaters are swiftly adopting the Isometric Diet's promotion of carbohydrates that do not cause the blood-sugar to rise. Dieters can therefore use the "glycemic index" (GI) as an intelligent way to measure the body's insulin response to a given food and to monitor the intake of "good" carbohydrates.

[v]Principle Five: Awareness of Food Priority. The Isometric Diet is aware that there are naturally occurring micronutrients found in food that supplements, typically, cannot engineer. As such, the Isometric Diet does not propose an eating regimen that regularly replaces food with supplements. Rather, a controlled diet that is fortified by scientifically designed supplements is most effective.

[vi] This is particularly important in a very fast paced world where eating a complete meal can be quite a challenge. In such cases, the Isometric Diet approves of the supportive value of supplements - provided that such supplements are created in light of the above four principles.

One such supplement that has been engineered within the framework of these principles, and that is receiving positive acclaim in the health care field, is called Isometric®, created by Pennsylvania-based Protica, Inc. So named to reflect its balanced composition and support of the Isometric Diet principles, Isometric is a third-generation supplement that provides a complete spectrum of macro- and micronutrients.Of greater importance to most health-conscious eaters, however, is Isometric's balanced micronutrient breakdown.

Each all-natural 3-fluid-ounce serving - which can be responsibly used as a meal replacement -- delivers 25 grams of low-glycemic carbohydrates, 25 grams of protein, and 10 grams of unsaturated, highly-bioavailable essential fatty acids. Of added value to dieters is Isometric'sT modest 300-calories per serving.The path to perfect eating balance is an evolving one.

The more information that nutritional science uncovers, the more effective shall be the resulting eating regimen. However, regardless of what innovations lay ahead, one principle will remain constant: the human body craves equilibrium, and it achieves optimal health through a holistic balance of micronutrients and macronutrients.

Enabling that balance today is the Isometric Diet, and more recently, Isometric from Protica, Inc.

About ProticaFounded in 2001, Protica, Inc. is a nutritional research firm with offices in Lafayette Hill and Conshohocken, Pennsylvania. Protica manufactures capsulized foods, including Profect, a compact, hypoallergenic, ready-to-drink protein beverage containing zero carbohydrates and zero fat. Information on Protica is available at www.protica.com. You can also learn about Profect at www.profect.com.