BASIL & SPICE--FITNESS!

5* Product Review: Fire In The Gut (Feb 2010)

2010-02-09T12:41:50Z

By Dane Rauschenberg

If you read my Miami Marathon report you noticed that I had to deal with one of my all-time nemeses in my trip to South Florida: humidity.

Humidity wrecks me. As much as I am happy that I have the genetics to allow me to recover quickly from long runs and races, I bemoan the fact that those same genetics turn me into a quivering mess whenever humidity strikes. Sure, I have gotten better at dealing with the warm sticky weather over the years, but with the amount I sweat, I am often left facing the reality that I am going to be a disgusting mess on days with weather with high humidity.

So, I usually have two options when it comes to such weather: run shirtless or find clothing that does what it can to help remove that slick layer of yuck from my body. Sometimes, due to logistics or common courtesy to those around me who have no desire to see me topless, no-shirt is not an option. So one must find the right apparel. I was lucky enough to happen across such the stuff at the Carlsbad Marathon when I positioned across the aisle from Fire in the Gut.

Designed by and sold by a former Navy SEAL, Tim Grizzell, Fire in the Gut performance wear is designed to sweat fast and dry quickly due to the fabrics which make up the product. (I link rather than tell you because science hurts my head.) With seams relocated to places where other shirts aren't, it not only eliminates the rubbing together of those sleeves but also creates a snazzy look. And as much as we would like to not admit it sometimes, aesthetics matter.

But what matters most is performance. When Tim (who was a tall, gentle-looking man who I kept thinking could snap my neck at any moment if provoked) offered me a shirt to try, I was happy to do so.

I did not have an opportunity to give it a test run during an actual run in Carlsbad, mostly because it was so darn cold and rainy. As such, I told Tim I would give it the ultimate test by taking it to Miami.

I have to admit I was pretty impressed. As the humidity in Miami was in the 90% range for the entirety of my trip, I knew I was going to give this shirt a workout. Now, I will say this up-front: no shirt on the planet has been made to properly dispose of the gallons of water that pour off me on a hot day (or a cold day for that matter: case in point being, when I ran the New Year's Eve 5K in Salt Lake City in nothing but a Speedo and was drenched in sweat at the end.) As such, it is a test of which will remove the "most" sweat from my body.

Running up and down the streets of Miami allowed me to give the shirt a full-fledged trial by fire (In the gut. Ha! Sorry.) It held up wonderfully, wicking sweat away from my body and drying rather quickly post-run. And I looked good wearing it. I actually wore it during the first day of the expo and realized how comfortable it was as a simple shirt as well (another great selling point). With both men's and women's short and long sleeves available, this is one top-notch product. Sure, some may find the apparel a little pricey but I have long felt that you get what you pay for in the running world.

So, give the website a look-see, especially the portion about how Tim and his company are Giving Back to a variety of organizations including the Challenged Athletes Foundation.

Dane Rauschenberg is an extreme runner, speaker and author. His seminars and speeches are known not only as powerful, passionate and engaging but above everything else, encouraging. His first book, See Dane Run has been a surprise breakout hit for both runners of all speeds and those outside the world of running. It empowers people to set goals for themselves and use their passion and strength to reach those goals. Dane Rauschenberg currently lives in Salt Lake City. He runs and designs marathons around his speaking schedule. His book, See Dane Run, is currently available at www.seedanerun.com

B ook Review: See Dane Run By Dane Rauschenberg

M. D. Anderson: 2010 Exercise Plan For 30 Minutes Every Day

2010-02-08T18:21:10Z

HOUSTON – Being active for at least 30 minutes every day reduces your risk of developing some types of cancer. Fitness experts at The University of Texas M. D. Anderson Cancer Center have designed an exclusive exercise plan based on this evidence that will fit into almost anyone’s lifestyle.

“You don’t need to go to a gym or do sprints every day to get your 30 to 60 minutes in,” says Karen Basen-Engquist, Ph.D., professor of behavioral science at M. D. Anderson.

Doing everyday activities can count as exercise, but only if they are done at a moderate intensity. People should be working hard enough to raise their heart rate and increase their breathing.

According to the American Institute for Cancer Research (AICR), being active for at least 30 minutes every day is proven to lower your risks for breast, endometrial and colon cancers. Doing 60 minutes is even better.

Physical activity may protect against cancer because it lowers body fat, lowers hormone levels that raise breast and endometrial cancer risks, and keeps the digestive system working well to reduce colon cancer risks.

“Exercise is a great way to maintain a healthy weight,” says Basen-Engquist. “And maintaining a healthy weight may reduce your chances for some types of cancer.”

M. D. Anderson’s seven-day exercise plan combines everyday activities with cardio and strength training to help beginner and advanced exercisers maintain a healthy weight.

Cardio isn’t the only thing that counts
The AICR recommends doing activities every day that increase the heart rate and strength training, like weight lifting, three times a week.

“Making your entire body strong by lifting weights is a great complement to doing cardio,” Basen-Engquist says. “Be sure to work the major muscle groups throughout your body each week.”

Strength training can prevent muscle loss, build bone density and increase the rate that the body burns calories. Individuals should always take the time to stretch the muscles. Stretching the legs, arms and back will help with soreness. It also will help prevent muscle tears and injuries.

Set yourself up for success
An important part of achieving success is starting slow. For those who haven’t worked out in a while or are new to exercise, gradually work up to exercising for 30 minutes. Try exercising in 10-minute bouts throughout the day. Studies suggest this approach may be as good as 30 continuous minutes of moderate intensity exercise.

After making it to 30 minutes, increase exercise time to 60 minutes a day or rev up the intensity of the 30-minute workout.

M. D. Anderson’s tailored exercise plan and videos include options for the beginner and those at a higher level of fitness. Exercise is most effective if done properly, so check out the proper techniques at www.mdanderson.org/focused.

About M. D. Anderson

The University of Texas M. D. Anderson Cancer Center in Houston ranks as one of the world's most respected centers focused on cancer patient care, research, education and prevention. M. D. Anderson is one of only 40 comprehensive cancer centers designated by the National Cancer Institute. For six of the past eight years, including 2009, M. D. Anderson has ranked No. 1 in cancer care in "America's Best Hospitals," a survey published annually in U.S. News & World Report.
(c)2010 The University of Texas M. D. Anderson Cancer Center

MD Anderson: Physicians' Stress Causes 400 Suicides Yearly

5* Product Review: Gaiam Fat-Burning Bootcamp Workout Kit (2010)

2010-02-03T13:23:34Z

By Randall Radic

Only 16% of Americans engage in some form of exercise on a regular basis. Whereas five times as many – fully 80% of Americans – spend two or more hours per day watching television.

Of those who do exercise regularly, most prefer walking. Lifting weights is the second most popular form of exercise. And aerobic exercise (running, rowing, jumping rope, etc.) comes in third.

The problem is not enough people exercise. And more often than not, the reason they don’t exercise is because – let’s face it – exercise is boring. Doing the same old thing over and over and over is plain old dull. Which means that motivation lags. And when motivation lags, well, it’s easy to simply slack off.

Some people hire personal trainers. Trainers provide lots of guidance in the areas of nutrition and exercise selection. Mostly though, they jump-start the client’s motivation. The problem with trainers is they are expensive. Most people don’t have the luxury of wheelbarrows full of disposable cash.

Enter a company named Gaiam. They have a solution to the above problems. It’s called Fat-Burning Bootcamp Workout Kit. And it comes with everything you need, including the motivation.

In the fitness industry, the term ‘boot camp’ describes an exercise routine that promotes fat loss by means of bodyweight exercises and resistance training. The boot camp is run by a trainer or a drill instructor. Gaiam’s Workout Kit comes complete with a virtual drill instructor, who arrives on a DVD. The instructor’s name is Tanja Djelevic. Surprisingly, not only does she provide motivation, but you can program a customized workout to meet your level of fitness and your goals.

The Bootcamp Workout Kit consists of a resistance cord, a stability disc, and a weighted water ball, along with the DVD. Yours truly – the reviewer – popped the DVD in the player and went through a 30-minute workout using all three items in the Kit. Frankly, he was expecting an uninspiring, lame workout. What he got was 30 minutes of fun and a sweat-drenched T-shirt.

Tanja knows her stuff and the Workout Kit comes through on its promises. The combination of trying to remain balanced on the disc while performing the routines with the water ball and the resistance cord is challenging and it works the core muscles, especially the abdominal muscles.

All together, the Bootcamp Workout Kit is like having your own personal trainer and your own private gym. The boredom factor is zilch and the motivation factor is high. Which means Gaiam’s Workout Kit is a hit. If you want to tone up your arms, legs and tummy – and not waste any time – this is the way to go.

On the Rate-O-Meter, which ranges from 1 star (flabby) to 5 stars (shapely), the Fat-Burning Bootcamp Workout Kit exerts 5 stars.

This product was provided by Gaiam to the reviewer.

Gaiam promotes conscious living, in harmony with the environment, the planet and the people who share our homes. They provide eco-friendly, organic products and healthy living solutions to help us live our best lives. Find them online at www.gaiam.com

Randall Radic is a former Old Catholic priest. He is a graduate of the University of Arizona. He holds a Master of Theology, from Trinity Seminary, a Doctorate of Theology from Trinity Seminary,Th.D., and a Doctorate of Sacred Theology, S.T.D. from Agape Seminary.

After a midlife crisis, he spent time behind bars. Today, he has emerged a changed man. He is the author of Gone To Hell: True Crimes of America’s Clergy (ECW Press/ Oct 2009), and A Priest in Hell: Gangs, Murderers and Snitching in a California Jail. Radic writes the 2012 EXPOSED series exclusively for Basil & Spice.

Book Review: My Gym Trainer (Feb 2010)

2010-02-03T13:09:36Z

Review By Alice Berger

Choosing and following a workout program can be confusing and overwhelming, especially to those who are new to fitness. But hiring a personal trainer can be expensive. LeAura Alderson and Jill Coleman have come up with an alternative, in their My Gym Trainer program. Consisting of three levels, these guided workouts provide several months of training programs, tailored to beginner, intermediate and advanced levels.

These books are set up in a three-ring binder, with sturdy laminated pages, each providing a full workout. The binder is arranged in four week sections, with six workouts per week. Each week you’ll work out the upper body, the lower body, and the core twice, in addition to a cardio workout every day.

I received the beginner level workout program and began instituting it in my own gym. I liked the portability of the cards, since they’re meant to be removed from the binder and carried with you. But I found that the photos of the exercises were very small, and I wasn’t always sure what I was supposed to be doing. This program assumes that you’re very familiar with both your gym and the exercises themselves, and I would have liked to see a section just for explanations of the exercises.

I also found that the cardio program was much too difficult for a beginner. On day four, the treadmill intervals involved running, and I’m not sure how many beginners would want to advance much beyond a brisk walk at this stage.

If you’re not that new to fitness and you’re looking for a change of pace in your workout, or you’ve simply been away from the gym too long and want to get back, this program will help structure your program for you. But if you’re a total novice to working out, you may find it doesn’t adequately address your needs.

My Gym Trainer by LeAura Alderson & Jill Coleman, MS, ACSM, CPT (MTF Publishing) You'll find the authors online at www.mytrainerfitness.com/index.html

This product was provided by My Gym Trainer to the reviewer.

Book Review: The Secret To Life Transformation By Julie Chrystyn

Alice Berger is Author of Who's Taking A Bath?

Grandfather Runs 2nd Marathon In 2010, Wearing Vibram Five Fingers

2010-01-31T23:33:58Z

Koach Karl--

To recap a little: I started running barefoot in October of last year. I had run short distances during the summer but started real mileage in October. I ran 1.5 miles for my first run and increased slowly each week. I then incorporated the Vibrams around the end of October. During the colder weather I used the Vibrams more than not. I have yet to get accustomed to the very cold weather while running barefoot. I have run short 1-2 milers in freezing temperatures but that is it. My longest barefoot run to date is 10 miles back in November when we had a heat wave here in Kansas City.

I ran my first marathon in the Vibrams December 27, 2009, in Springfield, MO. The Run for the Ranch Marathon was 24 degrees at the start and 16 degrees when I finished. Things went well but I had a little calf pain. Then just last Sunday, January 24, I ran my second marathon in the Vibrams. I had severe calf pain but finished. Do you see the trend? As I have mentioned before, barefoot running really hits the calves and the rest of the lower body pretty hard. The running style that you have to incorporate to run barefoot is a big change and stresses the body differently than the heal strike. You have to run on the ball or midfoot and this changes everything. I had to back off my training after the December marathon; I switched to swimming and yoga. I had rested my calf just enough to finish the second marathon but now my left calf is very painful. I will work through it with cross training, accupuncture, massage and great nutrition with Isagenix.

So what have I learned during the past 4 months? Go slow and easy!! I ran my first marathon just 3 months after starting this experiment. Not smart! I was determined to run a marathon in the Vibrams, tunnel vision. Now I don't regret the the aggressive approach but I don't recommend it for anyone else. That being said here is what I would recommend for you:

Don't switch to barefoot or Vibrams! Incorporate it slowly into your training. Start out running barefoot on grass for 5 minutes after your run followed by stretching and cool down. Do this once the first week and twice the second week and so forth. Once you are up to 3 times a week, start increasing your time by a minute each week. Once you are up to 10 minutes 3 times a week, then then put on the Vibrams and take it to the streets! Since we all run different mileages per week, use the Vibrams or run barefoot 25% of the time. Increase this by 5% each week. Once you are at 50%, start building your longer runs nice and slow, adding 1 mile every week to your barefoot/Vibram run. Do this to the desired distance as we all have different goals.

Should you change completely to barefoot/Vibram? It is up to you! Do what feels right to you, not what works for other people. Incorporating this type of training once or twice a week for just a mile can make a big difference in your form and foot and leg strength. You can benefit just by incorporating this training--you don't have to be a full time barefoot runner. Be smart and listen to your body/feet and enjoy the experience. Don't force it like I did.

I will continue to run in the Vibrams/barefoot on the roads. I have a few trail events coming up and will use traditional trail shoes. I will however start slowly, incorporating the KSO Trek into my training. My plan is to run a trail event in the Treks this fall. I will keep you posted as to the feel and performance of the KSO Trek. I'm sure they will be as great as the original KSO.

Never Stop Running!

As a former Marine, Karl Keltner has run for almost 30 years. He has been a

personal trainer since 1982 and an endurance coach since 1999. Karl is a two-time BadWater UltraMarathon finisher and three-time Ironman Triathlon finisher. Along the way, he has completed 23 ultras and 61 marathons. He is the owner of Athlon Endurance Training, which includes the Runners In Touch Teams. In 2007, Karl started the Runners In Touch (RIT) Teams. The RIT Endurance Team trains runners and walkers for all distances. RIT Children's Team works with at-risk children throughout the Kansas City community, instilling the values of fitness and healthy eating into young bodies and spirits. To date, he has coached over 2000 endurance athletes to the finish line, be it in running or multisport. Recently, Karl has been a regular contributor to Endurance Planet and has had numerous articles related to the spirit of endurance sport published.

**5*, 6-Week, 20-Mile Marathon Review: Vibram Five Fingers**

Vibram Five Fingers: 140 Miles, And Still Like New

619 Exercises For 2010!

2010-01-29T11:30:10Z

Review by Lauryn Abbott

As this is the beginning of a new year, it seems appropriate to be doing a fitness book review. The Women’s Health Big Book of Exercises by Adam Campbell is a comprehensive and valuable guide to fitness for women. There are fantastic color photos used for examples, hundreds of exercises targeting specific body areas, and it even includes specialized workouts and great information on nutrition. The book also reviews the importance of using weights in a workout program.

Overall, I really liked this book. It has an enormous amount of useful information that is broken down into simple terms and examples, so that even a beginner can use it effectively. It truly has something for everyone. However, it may be best for someone who has access to a gym which already has all the required equipment. Many women (particularly those just starting out in fitness) simply don’t have all (if any) of the equipment required to accomplish many of these exercises. Other than that, it really is a valuable resource!

The Women's Health Big Book of Exercises is the essential workout guide for anyone who wants a better body. As the most comprehensive collection of exercises ever created, this makeover manual is a body-shaping power tool for both beginners and longtime fitness buffs alike. From start to finish, this 480-page makeover manual bulges with hundreds of useful tips, the latest findings in exercise science, and cutting-edge workouts from the world's top trainers.

Inside The Women's Health Big Book of Exercises you'll find:

619 Exercises!
All expertly demonstrated with color photographs, with dozens of movements for every muscle in your body, including:
* More than 100 core exercises! You'll never run out of ways to sculpt your abs.
* 74 biceps, triceps, and forearm exercises: Tone your arms faster than ever before.
* 64 chest exercises, to burn more calories and even help give your bosom a lift.
* 103 back exercises, to make sure you turn heads in your backless dress.
* 40 shoulder exercises, so you can wear a tank top with confidence.
* 99 quadriceps and calves exercises, to help you look great in a pair of shorts.
* 62 glutes and hamstrings exercises, for the perfect backside.

Hundreds of workouts!
From cover to cover, you'll quickly see that there's a training plan for every fitness goal—whether you want to shrink your hip, find your abs, or shape your arms. Highlights include:

* The World's Greatest 4-Week Diet and Exercise Plan
* The Get-Your-Body-Back (Fast!) Guide
* The Prenatal Workout

Adam Campbell is the fitness director for Women’s Health and a National Magazine Award-winning writer. He holds a master’s degree in exercise physiology and is a NSCA-certified strength and conditioning coach. Campbell has appeared on Good Morning America, The Early Show, and VH-1. You'll find the author online at www.adamcampbell.net/wordpress/

The Women’s Health Big Book of Exercises: Four Weeks To A Leanier, Sexier, Healthier You! (Rodale/Dec 2009) by Adam Campbell, MS, CSCS

The Truth About Steak -- From Meat to Muscle

2010: Rauschenberg To Run Solo In 204 Mile American Odyssey Relay

2010-01-26T13:01:12Z

By Dane Rauschenberg

Wait. Seriously? I only have 91 days until my solo running of the 204 mile American Odyssey Relay? How did that happen? It seems like it was just last week when I announced I would be eschewing the typical 12 person relay and taking on the biggest running challenge of my life. Some have said the 52 Marathons in 52 Weekends was a bigger running challenge, but I have to say that it was more a luck, logistical AND running challengDane Rauschenberge. This 204 miles of straight running will be unlike almost anything I have ever attempted.

And I don't mind saying I am a bit nervous.

If anything comes close to comparison to what I will be undertaking in April, it will be my 84 mile run in 12 hours at the Presque Isle Endurance challenge. Then again, that is only about 40% of the total miles of the relay. But it still makes for a cool picture to see where 84 miles in a straight line will take one from the starting point!

The thing which worries me most is the weather or the unpredictability of it. The AOR was run last year on what is one of the best times of the year to run such a race - late Spring in south central Pennsylvania onto DC. Of course, this weekend was the same weekend of my infamous meltdown at the Kentucky Derby marathon.

If the repeat were to happen (highly unlikely) I know I would be in some trouble. But these are the things one must prepare for - the unlikely or unexpected (although, if you prepare for the unexpected is it unexpected?) Either way, I am starting to get excited. With my Rocky Raccoon 50 mile race in two weeks and my attempt at completing my first full 100 miles (in very fast fashion) on the horizon in March, I have the ability to test myself with the higher mileage races.

And that is what this challenge is about: testing the unknown. if I knew I could do it, the challenge would be less daunting. When people ask me if I am going to do the 52 Marathons in 52 Weekends again, I first try to shake the dumbfounded look off my face and then tell them there is no reason. Half of the point of me doing it in the first place was I had no idea if it were possible to run that many marathons consecutively at the speed I ran them. Now that I know, it is time for bigger challenges. Like 204 miles all at once.

Bring it on.

B ook Review: See Dane Run By Dane Rauschenberg

Book Review: What Is Tai Chi? By Peter Gilligan (Jessica Kingsley/ 2010)

2010-01-25T13:15:45Z

Review By Arthur Rosenfeld

Jessica Kingsley Publishers, an independent home of books on developmental disorders, social work and art therapies, recently started Singing Dragon, an imprint focusing on health, martial arts and personal development. Peter A Gilligan’s What is ‘Tai Chi’? is one of the latest titles in this new line, and a stellar offering for anyone interested in this rapidly growing art.

Standing on a tripod of Daoist philosophy, the folk martial arts of China, and Traditional Chinese Medicine (TCM), tai chi, once a gritty fighting system practiced by imperial bodyguards on the dusty roads of yore, is now one of the world’s most popular self-cultivation systems. All that popularity hasn’t offered much clarity, however, as tai chi doesn’t give up its secrets easily, even after years of dedicated practice. The art’s inaccessibility is due in part to a general dilution in the quality of the information as it spreads outward from its source in a little village in northern China, in part to its sublime physical subtleties, and in part due to the fact that fully comprehending its logic virtually requires a traditional Chinese way of looking at the world.

Peter Gilligan’s book is very helpful in loosening this last tai chi knot. Gilligan, founder and director of the DAH School of Chinese Internal Arts in Belfast, Ireland, has done a thorough, wise, well-informed and well-considered job of tangling with the presuppositions and assumptions of the practice and presenting them beautifully. The book begins with a discussion of Chinese culture and worldview in which he compares and contrasts Chinese “system think” (putting things in the context of their relationship with other things to understand them better) with the Western deconstructionist tactic, which takes things apart and looks at them more closely in order to develop understanding.

Gilligan portrays the Chinese worldview of a sea of energy through which living things move, and in the process defines the Chinese bipolar cosmology (yin and yang, up and down, male and female, light and dark etc.) essential to understanding tai chi. He does a simple yet brilliant riff on quantum physics, the power and importance of intention, adds a dash of Chinese history, and even treats the sticky wicket of whether tai chi is martially effective in a world of Mixed Martial Arts grapplers (it is) while somehow leading the reader to understand why its more important martial uses are against the demons in our minds, the devolving of modern culture away from a natural and health lifestyle, and the degenerative diseases of aging. He also engages the question of what the term martial art really means, as well as the importance of self-cultivation

“Dis-ease is Nature’s way of telling you something is wrong. You do not have a problem to be solved, rather you are making a mistake in the way you are conducting your life.” (original italics)

The leap from page to fist is a dimensional jump and one that most seasoned instructor recognize as fundamentally not traversable. Simply put, you can’t learn tai chi from a book any more than you can learn golf from a book, or tennis, or, for that matter, lovemaking or meditation. Gilligan understands this, but nonetheless offers a discussion of physical principles designed to deepen the understanding of someone already engaged with a proper teacher. The discussion even addresses the tai chi teacher-student relationship proper.

There are other books that treat the particular movements of different family styles of tai chi in far greater detail, occasionally with long-winded descriptions, more often with detailed drawings and prolific use of photos. Some of those books may be useful to people already well versed in the art, but most do no more than pad a tai chi book’s page count and give a chance for the author to look good in Chinese silk. Gilligan offers an obligatory section on movements and curriculum—including proper body alignment, (he calls it “rectification”) relaxation (fang song) and the all-important concept of spiral movement—and the book bogs a bit therein, but in fairness it’s a shallow and not-very-sticky bog, as the author seems to know where words will fail and only time, practice, and hands-on teaching will do.

In the end, this 209-page volume (plus some references and a brief index) is a literary egg burped up whole and white and shining and pure. In avuncular fashion, the author sews together the threads of what may be China’s greatest cultural treasure. What is ‘Tai Chi’? will have the voyeur itching to take up the practice, while at the same time deepening the long-term student’s understanding. If you like tai chi, you will want to read and ponder this book.

A student of Tai Chi for over 42 years, you'll find Peter Gilligan online at www.neijiainsights.co.uk/index.php

What Is 'Tai Chi'? By Peter Gilligan (Jessica Kingsley/ Jan 2010)

Arthur Rosenfeld is an authority on the spiritual dimensions of Eastern thinking for a Western world. A novelist, martial arts master and philosopher, Rosenfeld is a contributor to national magazines, including Vogue, Vanity Fair, and Parade, has been seen on national tv and radio networks. The author of eleven acclaimed books and the creator of the fiction genre "Kung Fu Noir," he combines stories with Eastern wisdom drawn from nearly 30 years of martial arts study. His latest title is Quiet Teacher.

A Yale graduate, Rosenfeld combines scientific background and communication skills gained through post-graduate studies at the University of California with real-world savvy gleaned from high-level corporate positions. Drawing on his background in medicine and science he has been cited in national media, including Newsweek, Ebony, and Parade. He has also written The Truth About Chronic Pain.

Book Review: Doctor Of The Heart By Isadore Rosenfeld

Tai Chi--Better For Your Sex Life

Book Review: Thrive Fitness By Brendan Brazier (DaCapo/ 2009)

2010-01-24T13:21:22Z

By Dr. Joseph S. Maresca

Thrive Fitness: The Vegan-Based Training System is an excellent reference for a holistic-based diet and exercise program. The author combines an incremental workout plan with superfoods and 30 vegan recipes with strategies to boost performance. He discusses the refined food mess in great detail. Perhaps, a defining moment in the health care debate will be taxing bad food into oblivion.

Vitality is defined as high return exercise, nutrition, efficient sleep and stress reduction or elimination. After 4 training days, the incremental benefits start to level-off substantially like the Economic Law of Diminishing Marginal Utility.

Specific sports are championed for benefits in continuous training movement. Examples are basketball, hockey and squash. The author describes the basic principles of a thrive diet. These are as follows:

o raw food or food cooked at a low temperature

o alkaline-based foods

o high nutrient-rich foods

I've incorporated these steps into my regimen with significant results. For example, juicing provides the benefit of consuming raw food. Alkaline foods; such as avocado are high in nutrients with an alkaline pH ( 7.1 to 14). The pH approaches zero with significant acidic bias when we die. Other foods; such as salmon and deep sea fish are high in nutrients.

The author spends some time discussing the benefits of high quality sleep. The quality of sleep, deep relaxation and a prolonged sleep (in my experience) helps to relax the body, repair musculoskeletal tissues and reduce caloric intake. Time spent sleeping is time not spent in eating- particularly consumption of junk foods.

The book depicts a variety of performance building exercises ; such as,

o light weights

o stretches

o the exercise ball

o upright row and pull ups

I would add to this the use of the Chinese roving platform and exercise metallic balls to relieve stress in the hands and forearm. Walking is another good exercise to relax the body and de-stress. Yoga provides a similar benefit for stress reduction.

Classic recipes are provided for quick energy and nutritional purposes. These are banana ginger, carob strawberry energy bars, green apple almond, lemon-lime drink and the papaya ginger smoothie. There is an extensive glossary and reference section for science buffs and academicians. Overall, the book is an excellent value for consumers.

Brendan Brazier, professional Ironman triathlete and creator of VEGA, an award-winning plant-based nutritional line, is regarded as one of the world’s leading authorities on athleticism and plant-based nutrition. You'll find the author online at www.brendanbrazier.com

Book Review: Vegan Lunch Box Around the World by Jennifer McCann

70% Of Parents Wrong About Amount Of Exercise Needed For Their Kids

2010-01-23T10:11:48Z

Joanna Dolgoff, MD--

The Age of Computers and Television has also become the Age of the Couch Potato. Instead of running outside to play, our kids choose to sit down and text. This decrease in activity level is contributing to the current child obesity epidemic. One third of all children in the United States are overweight or obese and at risk for medical illness because of their weight. Is your child part of that group? If so, insufficient exercise could be partly to blame.

A new study from the British Heart Foundation revealed that the vast majority of parents overestimate the amount of time their kids exercise. According to this study, seven out of ten parents think their kids get enough exercise but only one in ten actually meets current recommendations. Most parents don’t even know what the current recommendations are! The American Academy of Pediatrics recommends one hour of exercise almost every day of the week. Few children get even half that amount.

And many people confuse “physical activity” with “exercise.” True exercise requires an increase in heart rate and the inability to speak in full sentences. Your child is not working hard enough if she can carry on a conversation while she is moving. The next time your child is exercising, try this “talk test.” Ask her a question and see how she answers it. If she responds fluidly without any huffing and puffing, ask her to turn the intensity of her exercise up a notch. You can be sure your child is really exercising is she takes deep breaths between words.

Parents often believe that their kids are exercising whenever they play a sport. Yet many sports do not get a child’s heart rate up enough to constitute true exercise. Consider baseball; a child playing baseball spends most of his time sitting on the bench waiting to bat or standing in the field waiting for the ball. I always tell my patients that baseball isn’t exercise! Of course, a baseball practice that includes running drills is an exception and would be considered real exercise.

When parents ask me if a particular sport is considered exercise, I tell them that it depends. When my daughter first started to play soccer, she would stand on the sideline and watch the other kids run with the ball. If the ball would happen to come to her, she would kick it. Clearly, this was not exercise. But fast-forward two years later and she is a soccer animal! She runs up and down the field, trying to get the ball and score. Now she is exercising!

How can you ensure that your child is getting enough exercise? I recommend scheduling your child’s exercise just as you schedule a doctor’s appointment. Decide in advance when your child has the time to exercise and put it on the calendar. The key is to keep these appointments. Being tired or not in the mood does not constitute a reason to skip an exercise session. Would you skip a doctor’s appointment for those reasons? Of course not! Treat your exercise sessions the same way.

Remember, 70% of parents incorrectly believe their kids are getting enough exercise. Do not be part of that group! Examine your child’s exercise routine with an unbiased eye and make sure that she is getting the exercise she needs.

Joanna Dolgoff, M.D. is a pediatrician whose practice solely deals with child and adolescent weight management. A graduate of Princeton University, she completed her education at NYU School of Medicine and finished her Pediatric Residency training at Columbia Presbyterian's Children's Hospital of New York. She has previously worked as a private practice pediatrician, helping children reach their weight loss goals. A Board Certified Fellow of the American Academy of Pediatrics, Dr. Dolgoff is also the proud mother of two children. She is the author of Red Light, Green Light, Eat Right (Rodale/ 2009). Click here to learn more about Dr. Dolgoff's Weigh Child and Adolescent Weight Management Program.

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