Avoid The 4 Horseman To Live A Long And Healthy Life

Many of our health issues are caused or exacerbated by our behaviors. While some in the fitness world tend to go to the extremes, Craig Ballantyne dismisses the minutiae. In the following article, he addresses what he believes are the 4 most important keys to a long and healthy life.


The 4 Horsemen of Your Body's Apocalypse
Craig Ballantyne, CSCS, MS

October 11, 2011 

There are many, many useless debates in the health and fitness world.

Debates about milk…

Fights about whether to eat meat or not eat meat…

Anger over whey vs soy protein…

None of these really matter.

Seriously.

If you think different, I’m sorry, but you’re wasting time and energy on these arguments.

You see, there are really only 4 Horsemen of your body’s apocalypse, and neither milk, nor soy, nor meat are one of them.

Today you’re going to discover the 4 simple things you really need to be careful about if you want to live a long and healthy life.

Fortunately, they’re not even that difficult to avoid.

The great news is that this short list will bring you a LOT less stress when it comes to designing your healthy lifestyle.

Here we go…

The first horseman is SMOKING.                   

Seriously, people still do this?

Unfortunately, the answer is yes, but this is one of the worst things you can do for your health.

However, smokers also teach us something about why so many “great health debates” are pointless drivel.

Look, smokers are inhaling poisonous gasses into their lungs repeatedly on a daily basiss, and yet according to research from the British Medical this cuts a smoker’s lifespan by only 10 years.

Only 10 years from inhaling smoke directly into your lungs on a daily basis for over 35 years.

So really, is one diet coke a week going to kill you and knock 10 years off your life?

What about a glass of milk each day?

Or eating whole grains?

I don’t think so.

(In fact, most research from Walter Willet at Harvard University shows that eating whole grains actually EXTENDS someone’s lifespan…but that’s an argument I’ll never get into.)

If you smoke, please try to stop. And NEVER, EVER, EVER give up on trying to quit. It may take many attempts, but you can do it.

The second horseman is excessive DRINKING (of alcohol, of course). 

This horseman killed my father and for that I would like to whip this horseman’s butt. But alas, I cannot.

But perhaps I can spare your child a lot of pain and misery by convincing YOU to take a good look at your own alcohol intake.

Alcohol is the third leading cause of preventable death in the United States (with smoking and obesity ranking first and second).

The bad news is that it’s really easy to drink excessively. More than two drinks per day for a man, and one for a woman, will add up into health problems over time.

Binge drinking – six drinks or more in a single session – is probably even worse.

My father died at 69 years old. Not even 70. Who doesn’t hit 70 years old in Canada in this day and age?

I mean, c’mon, right? Stupid Horseman.

Don’t make the same mistakes he did. Please.

You know the facts.

Your decision.

The third horseman is OBESITY.       

Probably the most popular horseman of the four. You see it everywhere, all over the world.

Such a shame. But probably easier to overcome than quitting an addiction like cigarettes and alcohol.

However, while cigarettes and alcohol are thought of as being ‘more evil’ than simple obesity, a recent study concluded:

“Obesity appears to have a stronger association with the occurrence of chronic medical conditions, reduced health-related quality of life, and increased health care and medication spending than smoking or problem drinking has. Only 20 years’ aging has similar-size effects.”  Ref: Health Affairs, March 2002 vol. 21 no. 2 245-253.

Did you catch that message?

The author concluded that if you’re obese, then you have the health of someone TWENTY years older than you. So if you’re a 55 year old obese individual, you actually have the body of a 75 year old. (And surely NOT a FIT 75 year old.)

That’ what makes this Horseman so dangerous. You might not be buying socially unacceptable items like cigarettes and alcohol, but your body is losing an important fight.

So fight back.

Diet is your sword against this enemy, and exercise is your shield.

Take up your weapons and fight him well. I’ll be right be your side.

You’ll need me, because the fourth Horseman of your body’s apocalypse often fights in tandem with his partner.

And that fourth Horseman is LACK OF EXERCISE.   

Ever so cunning, the fourth Horseman is thought to be innocuous.

What’s the big deal, right? You don’t struggle with cigarettes, booze, or obesity, so why should you worry about exercise, right?

That’s exactly what this Horseman wants you to think so you’ll let your guard down, and then WHAM!

You’ll get his trident in your back and be cut down by his gladius.

(Sorry, I’ve been watching too many episodes of Spartacus: Blood and Sand lately.)

The deadly skills of the 4th Horseman are not noticed until it’s too late. Your slim mother may have gone 75 years without health issues, but because of her lack of exercise – a lack of strength training in particular – she soon loses her ability to perform daily tasks.

One day, balance, determined predominantly by strength, fails her, and she tumbles. A broken hip is nearly impossible to overcome.

A little strength training done on a consistent basis will mean so much to us in the future. Take up exercise as your weapon today, it’s never too late at any age.

As you can see, the four Horseman of your body’s apocalypse are serious enemies. Far more serious than the annoying pests that so many “gurus” want to debate today.

Fortunately, these 4 Horsemen, your REAL enemies, can be avoided with a simple, healthy lifestyle.

I urge you, if you’re fighting with any of these Horsemen, to get weapons and support for your battle.

You CAN beat them. You CAN win. You CAN live a long and healthy life without massive sacrifices.

Let us fight these enemies together,

Craig Ballantyne, CSCS, MS  
Certified Weapon to Fight the 4 Horseman

 

It's Just A Big Fat Lie. It's Not OK To Ignore Obesity.

Let me start out by saying that my primary objective at Body & Soul Fitness Studio is to improve the quality of women's lives. There is a very long list of physical, mental, and emotional benefits that come from regular physical activity. Although dropping excess fat is usually a byproduct of good nutrition and the right exercise, that is not the most important reason to exercise.

My goal is to help members get strong, healthy and fit, not to mold them into some cookie cutter ideal. I hate the fact that women are made to feel bad about themselves if they don't look like reed thin celebrities. Please keep that in mind as you continue reading.

While researching statistics for my recent newsletter, I came across some websites that try to minimize the obesity problem.

The basic premise of these pages is that the issue has been manufactured (or at least severely overblown) by those with the most to gain (the pharmaceutical industry, diet companies, doctors and hospitals involved in weight loss surgery, etc.).

I am not a fan of bariatric surgery, weight loss drugs or pre-packaged food weight loss systems.

Do those industries prey on people's insecurities? Absolutely but that doesn't decrease the number of people who are overweight and obese. Those businesses aren't booming because a few Americans have a spare tire. Yet these fat rationalization (they call it "fat acceptance") websites are maintained by those who promote the idea that obesity is not a real problem.

One website author was upset because researchers who estimate the medical costs of obesity included expenses associated with treating a variety of conditions including hypertension, cancer, type 2 diabetes and heart disease.

They ASSUME that if we get heart disease or breast cancer, it is because we're fat.

I'm not sure researchers assume that someone got cancer because they were fat but it IS a risk factor for many diseases.

Is it just a coincidence that as the number of overweight kids has increased so has the number of kids with type 2 diabetes, high cholesterol and high blood pressure? These conditions were previously found almost exclusively in adults.




Does anyone logically believe that being overweight or obese does not exacerbate health problems? Isn't it obvious that having to lug around an extra hundred pounds all day long is tough on your body? Doesn't it seem rational that bodily organs not strangled by fat would function better?

Yes, I agree that there are much better ways than BMI to measure a healthy body. I also believe that someone can be overweight and still be healthy. In fact, if you're overweight but exercise and eat a healthy diet, your risk of many diseases is lower than a thin, sedentary person who does not eat as nutritiously.

That said, I'm at a loss as to how anyone can think this is a fabricated problem. Have they looked around lately? There have never been so many people who are 100, 200 or more pounds overweight.

One website claimed...

The obesity epidemic was fictional. Fat is genetic.

So where were all their 300 and 400 pound ancestors hiding?

I don't think people nowadays just stuff themselves more than people in the past.

Of course, with all our labor saving devices we are far less active. As I remind people, we don't even have to walk across the room to change the channel on the TV anymore. (Yes, kids, in the olden days there were no remotes.)

I also believe that processed foods are a definite factor in the obesity crisis. The food is cheap and, according to David Kessler, M.D. (former FDA commissioner), manufacturers have made it a priority to create high-calorie foods with the most addictive possible combination of intense flavor and "mouthfeel."

Our use of low or no-calorie sweeteners has also blown up in our faces. It appears that the sweet taste signals our brain to expect calories and when our body doesn't get any, our brains make us hungry and we eat more.

However, none of that absolves us from taking responsibility for our health and wellness. No one puts a gun to our head and forces us to eat a Tastykake instead of an apple. We don't have to regularly stop at McDonald's for a burger and fries instead of packing a healthy lunch.

It's not that I don't realize how difficult losing weight is or that I'm unsympathetic.

No one should be stared at, ostracized or made fun of.

But I take issue with those who want everyone to pretend that obesity is not a serious health issue. The FA crowd wants to pretend that if nobody talks about it, there won't be a problem. As if, super sized movie seats and coffins would make all the obese people happy with their lives.

They want us to ignore that our overweight children are headed for shorter lifespans than their parents (or maybe similar lifespans filled with drugs for diabetes, high cholesterol, high blood pressure, etc.) . They want us to ignore the effect of obesity related health care costs on the country. They want us to pretend that obese people don't care that they can't play with their kids or that their knees or back constantly ache.

Basically, if we just stopped talking about obesity, there wouldn't be a problem.

They're wrong.

And what's worse is that they're trying to convince people that they are trapped and have no way out.

The truth is that health, weight, and fitness are somewhat influenced by lifestyle, but it is far more influenced by factors outside of our control.

That's just B.S. If these bloggers want to give away their personal power and rationalize away the effects of obesity for themselves, that's fine. However, except in rare cases, people always have the power of choice in their lives and no one should try to convince them otherwise.

.

My Goal Is To Leave My Daughter Motherless

That's not what Donna Simpson would admit as her goal but that's the most likely outcome if she reaches it.

I don't make it a habit to judge people who are obese. People have all kinds of issues that may lead them down that path. They still have personal responsibility for their health but I certainly acknowledge the many factors that can affect someone's weight.

That being said, I take serious issue with this New Jersey woman who is trying to make the Guinness Book of World Records as the world's fattest woman.

"I'd love to be 1,000 lbs. It might be hard though. Running after my daughter keeps my weight down."

Just for the record, for Donna Simpson, keeping her weight down means tipping the scale at about 600 pounds.

Ms. Simpson is no stranger to world records. According to her, she already holds the title of the world's fattest mother after giving birth to her daughter in 2007. At that time, Ms. Simpson weighed 530 pounds and her high-risk cesarean birth took 30 hospital staff.

"Dieting just made me miserable because I was thinking about food all the time."

How is that different from what she's doing now? Calculating how many calories she needs to eat to hit her goal, turning herself into an eating sideshow to help pay her food bills. (To support her $750 a week grocery tab, she has a website where people pay to watch her eat.) It sure sounds like she's thinking about food all the time.

Whether she has private insurance or Medicaid, they should demand that she seek psychiatric help or drop her. She is purposely harming herself. She is already incapable of walking more than 20 feet and yet has made it her goal to add 400 more pounds to her body. That's like a smoker setting a goal to get lung cancer. This woman needs serious help.

"I love eating and people love watching me eat. It makes people happy, and I'm not harming anyone."

Tell that to your daughter, Donna. You're teaching her horrible nutrition and probably shortening her life by feeding her a junk food diet. Worst of all, she'll could easily end up growing up without a mother.

I first read about Donna Simpson a few weeks ago. After the first few articles came out, Ms. Simpson seemed to backtrack on the 1,000 pound goal. She now claims that...

"This is a fantasy of mine. It’s not reality, yet everyone takes this and runs with it."

Even "just" wishing to be the fattest woman in the world is screwed up. Why would any mentally healthy person fantasize about being even more immobile than they are now? Or more unhealthy? Or to have more people stare at them?

I really hope this woman gets counseling and soon.

Should The Government Tax Soda And Pizza?

Researchers from the University of North Carolina estimate that an 18% tax on soda and pizza would likely lower the calorie intake of U.S. adults enough to reduce their weight by an average of 5 pounds.

"While such policies will not solve the obesity epidemic in its entirety and may face considerable opposition from food manufacturers and sellers, they could prove an important strategy to address overconsumption, help reduce energy intake and potentially aid in weight loss and reduced rates of diabetes among U.S. adults," wrote the team led by Kiyah Duffey of the University of North Carolina at Chapel Hill.

Tax soda, pizza to cut obesity, researchers say

In the study, a reference is made to taxes on cigarettes but those comparisons are irrelevant; those taxes are on ALL cigarettes. Even IF such taxes would decrease consumption of soda or pizza, it's likely that most people would simply exchange one crap choice for another.

Instead of soda, they might start drinking lattes or sugary juice drinks or iced tea. Do you know how many calories are in some of those designer coffees? There are worse foods than pizza. Taxing it, MAY make someone not eat as much pizza but who's to say they wouldn't substitute pizza for a Double Whopper and fries or a Bloomin' Onion?

I am not a fan of food manufacturers misleading the public with the claims on their products and believe the government should address it. People are often clearly confused by what truly is a healthy choice. That being said, does anyone really believe that soda is good for them?

The bottom line is education and personal responsibility.

Did you happen to watch Jamie Oliver's Food Revolution the other night? He went into a classroom and held up tomatoes and asked what they were; a kid said potatoes. The children couldn't identify a potato and didn't know that french fries came from them. Another kid believed an eggplant was a pear. Most of the kids had no idea what the vegetables Oliver held up were. These weren't "exotic" foods; they were basic veggies.

The change needs to start with adults taking responsibility for their health and that of their children. I actually agree with those who believe that if the majority of a child's nutrition comes from fast food and processed junk, it's child neglect.

That's what happening in our country. The kids get processed junk in school and then come home to a dinner of McDonald's, Taco Bell, Wendy's, pizza, etc. An occasional fast food meal isn't going to destroy anyone's health but too many Americans are LIVING on this diet and it is slowly killing them.

As a country, we NEED to improve our diets and dump excess fat.

We can't afford the increasing medical bills to treat all the health issues associated with horrible diets and obesity. Education will do far more to improve our nutrition and lower obesity rates than taxing certain foods. I hope Jamie Oliver's food revolution really catches fire and spreads.

Leave a comment and tell me what you think. Is taxing pizza and soda the way to go?

The Economics of Obesity: Why Are Poor People Fat? By Jon Herring

Below are just 3 snippets from an excellent article by Jon Herring. I highly recommend that you read the entire piece.

The Economics of Obesity: Why Are Poor People Fat
Jon Herring

Professor and obesity researcher, Dr. Adam Drewnowski set out to determine why income is the most reliable predictor of obesity in the U.S. To do this, he took a hypothetical dollar to the grocery store. His goal was to purchase as many calories as possible per dollar.

What he found is that he could buy well over 1,000 calories of cookies or potato chips. But his dollar would only buy 250 calories of carrots. He could buy almost 900 calories of soda… but only 170 calories of orange juice.

In a New York Times article, author Michael Pollan asks this very question…

“Compared with a bunch of carrots, a package of Twinkies is a highly complicated, high-tech piece of manufacture, involving no fewer than 39 ingredients, many themselves elaborately manufactured, as well as the packaging and a hefty marketing budget. So how can the supermarket possibly sell a pair of these synthetic cream-filled pseudo-cakes for less than a bunch of roots?

It is completely insane that in a country where the surgeon general has identified “an epidemic of obesity” that we are simultaneously subsidizing the production of high-fructose corn syrup. It is equally insane that the government is helping to artificially lower the cost of foods that are driving up national healthcare costs (i.e. killing us), while having a national healthcare debate about how we are going to pay for those costs.

Tell Me Again Why You Can't Lose Weight

If a 650 pound man can lose over 400 pounds without surgery, pills, crazy diets or gimmicks, you can too.

Read the story here ==> From Obese To Personal Trainer

David Smith's story, "The 650-pound Virgin", premieres Sunday, July 12th, at 10 p.m. on TLC.

No, It's Not Your Genetics

Lots of people like to blame being overweight or obese or their genes. Too bad for them that a recent study has proven that excuse invalid.

The study found that the key is... drum roll, please...physical activity.

Yep, researchers studied a group of Amish in my neck of the woods and found that activity trumped genetics.

I've included the link but posted the entire article because yahoo is notorious for having articles disappear.


Exercise trumps obesity gene, U.S. study finds
By Julie Steenhuysen

CHICAGO (Reuters) - Vigorous physical activity can help even people genetically prone to obesity keep the weight off, U.S. researchers said on Monday.

They said a study among a group of Amish people found those who had an obesity-related gene called FTO but were very physically active weighed about the same as others who did not carry the gene.

"When we looked at the Amish who were the most active, there is suddenly no effect of that gene," said Dr. Soren Snitker of the University of Maryland, whose study appears in the Archives of Internal Medicine.

The findings, which suggest physical activity can overcome a genetic predisposition for obesity, may help inform the debate over whether changes in diet or physical activity will make the biggest difference in fighting obesity.

Consumer groups have pushed for laws such as July's moratorium on new fast-food restaurants in certain Los Angeles neighborhoods, while the food industry often maintains that a lack of exercise is more to blame.

Researchers focused their study on a group of 704 Old Order Amish men and women in Lancaster County, Pennsylvania, a religious group whose members often do not drive cars or have electricity in their homes.

Snitker said the group offered a unique mix of activity levels, with some farmers in the community still using horse-drawn plows while others holding more conventional jobs, including factory work.

He and colleague Evadnie Rampersaud of the University of Miami were looking to see if physical activity in this group might offset the effects of the fat mass and obesity associated with the FTO gene, found in more than half of all people of European descent.

RISK OF OBESITY

People with two copies of the FTO gene on average weigh nearly 7 pounds (3 kg) more and are about 70 percent more likely to be obese than those who do not have the gene.

The volunteers wore a device called an accelerometer to track motion for a week.

The researchers compared body mass index or BMI, a measure of weight to height, and found those who were less active and had the FTO gene variant were significantly more likely to be overweight or obese.

But among the most physically active, the FTO gene made no difference.

Snitker said the study gives some perspective on how the obesity epidemic has evolved, as modern conveniences have reduced the need and opportunity for physical activity.

People in the most physically active group expended about 900 more calories per day than the low-activity group. That would equal three to four hours of moderately intense physical activity such as brisk walking, house cleaning or gardening.

"We probably carry genes that 150 years ago were not risk factors for obesity, but because of changes in our environment, they become liabilities," he said.

Snitker believes societies should step in to make more opportunities for what he called "free" exercise, making it easier to walk or bike to work, or to use public transportation that requires some walking.

The World Health Organization estimates 1.6 billion adults worldwide are overweight and at least 400 million adults are obese. That includes a third of all U.S. adults.

(Editing by Maggie Fox and Todd Eastham)

Exercise trumps obesity gene

Yikes!

Click on the map.

(I must have done something wrong because the map doesn't change on its own but it works fine if you click on it. Just hit the back button or arrow to return to No Pink Dumbbells.)