Jason's Notes About Stuff

Here is the update to my post last month entitled " Losing weight is hard ". Through a program of restricted eating and intense exercise, I was able to lose most of my December "Christmas baking" weight: I'm back down to around 160lbs and about 13.5% body fat. Surprisingly, this is still on the high end of normal! Mid-range for my height should be about 155lbs and 12.5% body fat. That will be my goal after we return from the wedding. Even 130lbs would still be in the "healthy" range. I can actually remember quite well when I was 130lbs. It would have been in high school, where admittedly, I was a bit of a beanpole :-) Another interesting chart is my one-year plot (missing the period when the scale was being shipped ): When I look back and see how I was up over 170, that seems so high, but meanwhile it had become the "new normal." It's important to keep things in perspective, and I've found that our Internet scale ...

As part of my goal to be in the best shape of my life  prior to our wedding, I've vowed to lose all my "Christmas baking" weight before we leave on April 10th. Our Withings scale shows the damage and poor results so far: I was very near my goal weight of 160 at the beginning of December, but a month of eating cookies and sweets pushed me to almost 170. This approached the outside limit of a "healthy" BMI. So for the next 30 days, I'll be following a diet modeled on the Tim Ferriss 4-Hour Body diet (aka "Slow Carb"). It is similar to Atkins and South Beach and encourages high protein intake . The diet focuses on elimination of sugars and simple carbs that metabolize quickly. I made a chart to post on our fridge to show what we can and cannot eat: This is a tough diet to follow, but if you stick with it, you're pretty much guaranteed to lose weight, and more importantly, lose fat. We're combining the diet with the Insanity...

Interesting North American stats from the McGill online nutrition course I'm taking. On average, compared to 1970, we eat 11% more food by weight: 18.2lbs up from 16.4lbs. On top of that, our consumption of grains has increased 42% -- mostly wheat and corn flour. Perhaps most disturbing is the 59% increase in fat consumption -- mostly cheap cooking oils like canola and soybean. Could this possibly have something to do with the obesity epidemic? Seems more than likely.

If you want to eat healthy, you need to make your inherent laziness an advantage. Today I was busy programming and started craving a sweet, sugary snack. I mean really, really craving. So much so that I decided to walk to the store and buy something. Walking to the store is necessary since we have been good about not keeping any junk food in the house . I started to get ready to go out, but caught myself asking, "Wait, do I actually need this? Is it really worth the effort?" If there had been any type of sweet snacks in the cupboard or fridge, I would have wolfed them down long before any such consideration. So instead, I went to the fridge and got a few grapes -- even though they're not really my favorite food. That satisfied the craving and I was able to get back to work. So if you want to eat healthy, it's simple: Keep only healthy food in your house Use your laziness to your advantage :-)

From the December 2010 issue of Nutrition Action magazine : "...if it's an epidemic, that means it's been triggered by the environment. And what do you do if you have too much malaria? You drain the swamps. What do you do if you have too many deaths on the highway? You impose seat belts. These are public health measures. What do you do when you have an epidemic of obesity? We're going to have to impose taxes on soft drinks and subsidize healthier food. And we need safe neighbourhoods where kids can play. ... My grandmother knew that if you want to lose weight, you have to eat less and exercise more We're still there, but the real trigger of the obesity epidemic is the environment I couldn't agree more.

Before flying an airplane, multiple checks are done to ensure the fuel is pure , is the correct type, and has no  containments, like sediment or water. How often do we check our own fuel ? Do those "multi-grain" muffins actually contain any significant amount of whole wheat or bran? How much salt does that "low sodium" soup really have? Remember: You are what you eat! Read those labels, learn what they mean, and make your own good decisions about your personal fuel. In the meantime, check out the Nutrition Action Healthletter for some great information to help you out. More on this topic: http://www.cspinet.org/ http://www.bbc.co.uk/programmes/b00lrjk4 http://www.tv3.co.nz/Shows/WhatsReallyInOur.aspx

You hear it all the time. "I'm soooo hungry!"  "I'm starving !" But stop and think for a moment. Are you truly and actually hungry ? Here's one way to tell: Pick a food you really don't like , but something healthy. Like spinach. Or broccoli. Or turnips. It'll be different for everyone. Now pretend that's the only food available. Still want some? If it sounds appetizing and you could see yourself eating it, you're probably hungry. If not, you're not hungry . You're likely upset, bored, or otherwise distracted. In this case, try getting up and doing some sort of physical exercise. You'll probably forget about food altogether and start doing something productive instead!

Click above for more pictures We've arrived on the small, tropical island of Koh Phangan, Thailand. After a few days, my initial impression is very positive. The Thai people are very polite and clean. Shoes need to be taken off before entering any building. Prices are cheap, but not massively cheap. Our small furnished house, with air conditioning in the bedroom, a living room, a kitchen with gas range, and hot water shower, cost 15,000 baht (about $500) for a month, plus about another 3,000 baht ($100) for water, electricity, and ADSL internet that is probably better than an average Bell connection. A load of laundry can be sent for washing, drying, and folding for 120 baht ($4). That's cheaper than when we did it ourselves at the hostel in Australia. Western (imported) products cost nearly as much as back home. Food-wise, you can get cheaper stuff when it only has Thai writing -- if you can figure out what it is. A 1.5L bottle of drinking water costs 15 baht (...

Here's a super-quick, super-simple meal idea: Random Ratatouille Ingredients: Hard vegetable ideas: Onion Garlic Carrot Parsnip Potato Soft vegetable ideas: Eggplant Zucchini Tomato Oil (Canola works nice) Spices (Infinite combinations) Instructions: Cut up your hard vegetables and put them into a deep dish baking pan. Add half your oil and spices Bake for 30 minutes at 350F (180C) Cut up soft vegetables, mix them in, and add a bit more oil and spices Bake for another hour or so at 350F, stirring occasionally That's it! Stores and freezes nicely. Make up a big batch and you have easy lunches ready-made. And don't limit yourself to the vegetables on this list. There are infinite combinations, and lots of recipes out there if you run out of creativity.

It's Thanksgiving time in Canada, so what better time to write about how eating affects your health. Depending on what and how much you eat, big holiday dinners can add up to 3000 , 5000 , or even 7000 calories -- several days of your caloric needs in one sitting. In fact, in North America, dinners are usually the largest meal, and it's quite easy to consume your an entire day's worth of calories just at dinner -- nevermind the other meals and snacks you had during the day. So if you're looking to cut back, lose a bit of weight, and cut down your belly size a bit, the logical place to start might be the last meal of the day. But is it healthy? This topic is a highly controversial one, and like most topics, there are good scientific studies backing up both sides of the argument. The traditional school of thought is that it's best to eat many small meals constantly during the day. This is thought to prevent cravings and avoid binging. The problem is tha...