What's the hype about organic? Is it REALLY better for you?

On your local trip to the supermarket you see some items marked "organic" - such as fruits, veggies, milk, etc. You think to yourself "WOW! who would shell out 50% more money for a similar item?" 

I never cared about organic until a few weeks ago when I was evaluating my diet and thinking about all the potential pesticides I was ingesting. 

Defining Organic

What is the definition of organic food? In a nutshell it is food "produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation." - USDA (http://www.nal.usda.gov/afsic/pubs/ofp/ofp.shtml)

An interesting point to note is that until the 20th century all food produced was considered organic (as no chemicals or pesticides were widely used).

What happened? 

As the number of farmers and farming families reduced in number, the demand increased for produce and other staples. Consequently, factory farming started in the 1940's. Companies saw a need to produce high yields and reduce the number of pests and insects corrupting the growth of fruits and vegetables. Long story short, a company named Monsanto (creator of Round-Up) started genetically modifying the structure of seeds to withstand it's herbicide - Round Up. Pesticides started being sprayed on crops to kill insects.

Farmers began planting these seeds and saw that the plants withstood the herbicide and began using these seeds. Today, it is estimated that Monsanto owns 90% of all genetically modified plants.

I still don't get it. What's your point?

OK, simply put which would you rather eat?

1. A bowl of strawberries grown in your local farmer's backyard without the use of any chemicals OR
2. A bowl of strawberries grown in some factory farm sprayed with Round-Up or other chemicals/pesticides. Further, the genes of the structure also contain some chemical to prevent being destroyed by Round-Up

Don't like strawberries? Fine, substitute any produce or grain in the above choices and evaluate. 

I don't know about you, but I certainly wouldn't want to ingest a bunch of chemicals.

But why does organic cost so much? Can I cut some corners?

First off, we the U.S. Taxpayer subsidize mass farming and the price we pay for at the grocery store for conventional items seems cheaper because we're already paying the cost in the form of taxes.

Organic costs more because it requires the USDA to inspect each farm and item being produced. Further, the demand for organic foods is higher than the number of small farms and businesses that yield organic items.

If you think it costs too much for your budget to go completely organic, then at least make sure you buy these items organic (http://gourmetfood.about.com/od/slowfoodorganiclocal/a/organicproduce_2.htm):

• Nectarines, Celery, Pears, Peaches, Apples, Cherries, Strawberries, Imported Grapes, Spinach, Potatoes, Bell Peppers, and Raspberries.

These fruits/vegetables can be conventional (http://gourmetfood.about.com/od/slowfoodorganiclocal/a/organicproduce_3.htm):

• Asparagus, Avocados, Bananas, Broccoli, Cauliflower, Corn (However, almost all corn is genetically modified), Kiwi, Mangoes, Onions, Papaya, Pineapples, and Sweet Peas

Also, consider purchasing organic dairy products as these ensure safe and humane farming practices are used and no pesticides or hormones are used in your next cup of milk or yogurt.


Finally, if you can afford it, consider purchasing items with the "USDA Organic" label for all your purchases including: peanut butter, juice, crackers, cereal, bread, etc.

If you can't buy organic at all, go to your local Farmer's market - local produce should be grown with minimal pesticides vs. larger corporation farming.

What are the benefits? I'm shelling out my entire paycheck for this stuff...

Haha, that's what I thought too. It IS expensive, but it's totally worth it! Here are some benefits:

• Organic products have higher nutrition (http://www.organicfacts.net/organic-food/organic-food-basics/health-benefits-of-organic-food.html)
• It leads to better health
• Safer for the environment and the animals

Please be sure to check out the articles listed in the "Further Reading" section for more details!

Remember, it's about YOUR health! You have the right to eat clean, nutritious food free and clear of pesticides and other chemicals.

If you have ANY questions, please do not hesitate to contact me.

Thanks for reading and happy eating!

- Asif Fasih

asiffasih@hotmail.com 

Further Reading 

• http://greenopolis.com/myopolis/blogs/aresende/what-you-should-shouldnt-buy-organic
• http://www.menshealth.com/nutrition/organic-food
• http://www.organicfacts.net/organic-food/organic-food-basics/health-benefits-of-organic-food.html
• http://www.whfoods.com/genpage.php?tname=faq&dbid=17

Interval Training - Burn Fat Faster!

"I'm sick and tired of not losing weight fast enough! No matter how long I spend on the stationary bike or treadmill, I can't seem to burn enough calories or fat! Ugh!"

This is the sentiment shared by many individuals in homes, gyms, and fitness centers today. As I expressed in a previous post - we live in a society where we expect everything to happen fast!

So I present you with a proposal that has been around for many years now and is proven to burn more calories and fat than traditional slow and steady cardiovascular exercise. It's called Interval Training.

What is Interval Training? 

Quite simply, it's performing intervals which are a short period of exercise performed at a given intensity for a specific length of time.

Each interval is separated by a short period of rest or lower intensity exercise.

Interval Training focuses on the principle of "quality" not "quantity or length of time"

The intensity of interval training pushes the muscles and causes a "jello" like feeling. This feeling has been traditionally associated with strength training.

It is because of this that one feels the "after-burn" which continues to burn calories and fat, long after a workout is over. This is not obtained from slow and steady cardio methods such as the obnoxious 45 minute walk on the treadmill.

What are some examples?

Beginners may do the following:

Warm-up for 5-minutes.
Work for 30 seconds at an 8/10 level of intensity.
Follow that with "active rest" for 90 seconds at a 3/10 level of intensity.
Repeat for 3-8 intervals.
Finish with 15 minutes of traditional cardio for "transition" and cool-down.

As you become accustomed to intervals, progress to the experienced protocol:
Warm-up for 5-10 minutes.
Work at a 9/10 level of intensity for 30 seconds.
Follow that with "active rest" for 60 seconds at a 3/10 level of intensity.
Repeat for 4-10 intervals.
Finish with 5 minutes of low intensity exercise for a cool-down.

What is High Intensity Interval Training (H-I-I-T)?
High Intensity Interval Training is gaining popularity and you may read about it more at: http://hubpages.com/hub/HIITandFatLoss

So remember, to burn more fat adopt interval training or high intensity interval training! 


You may find sample workouts for free at: http://exercise.about.com/od/intervaltrainingworkouts/Interval_Training_Workouts.htm
Insanity is an example of a program that incorporates H-I-I-T, you can find out more at: http://www.beachbody.com/product/fitness_programs/best_sellers/insanity.do

With a little change in your routine you too can be on the way to burning more fat and calories and end the frustration that comes with traditional cardio!

Please let me know if you have questions and thanks for reading! :-)

- Asif Fasih
asiffasih@hotmail.com

Further Reading:
http://www.menshealth.com/fitness/fat-burning-3
http://ezinearticles.com/?Interval-Training:-The-Fastest-Way-to-Fat-Loss&id=124953
http://sportsmedicine.about.com/od/tipsandtricks/a/Intervals.htm

Cheat Days? The 80% Rule

Often times I've been asked about "cheat days" and if I believe in them.

Yes and no is my answer.

I personally don't prefer the term "cheat day" as this implies you are giving yourself a license to eat whatever you want, no matter the portion size!

Rather, it is possible to eat clean and healthy most days of the week and allow yourself a day, or two, where you eat whatever you want - IN MODERATED PORTION SIZE.

Now, many individuals would argue that this is not a good strategy to follow. 

But, let me offer my perspective and I'll let you judge.

As I've written in my first post, I went through a phase in college where I dropped over 45 pounds in one semester and starved myself of many foods. I watched my calorie intake like a hawk and overexercised.

The result? A 170 pound guy whose mind was looking for a way to justify intake of the foods he had deprived himself of. Those foods which a human has an innate craving for - namely fats and sugars.

I rebounded from that day till my graduation 2 years later - gaining over 80 pounds!

A lifetime of healthy eating involves obstacles, parties, and bad foods. In order to sustain such a lifestyle where most days you don't eat high fat or high sugar/refined foods is to allow yourself a day or two where you eat what you want.

I like to call this the 80% rule. An "all or nothing" strategy will get you nowhere other than frustration and potential rebound.

Here are some tips:

• Plan ahead as to which day or days will be your day to eat whatever you want.
• I don't recommend more than 2 days!
• Avoid foods with trans fatty acids
• If you can, limit the number of meals that day where you will eat whatever you want.
• Try to only eat those foods which you really crave
• Example: if you love Cheesecake, then eat cheesecake - but don't eat a chocolate cookie along with it if you don't care for the cookie much.
• Remember portion sizes matter! 
• Don't go crazy and overindulge!
• Drink plenty of iced water and do some physical activity to counter the effects of guilt.

Remember, eating healthy is a lifelong commitment! Don't be a victim of "fad" diets that count points, calories, or other metric - only to be frustrated and switch to another diet (a.k.a. "Yo-Yo Dieting")

One final thing to remember - if you are a binge eater and have a problem with controlling what you eat, have an accountable friend help you control your portion sizes for those foods you can't control yourself on.

Feel free to comment or contact me if you have any questions and thanks for reading!

- Asif

asiffasih@hotmail.com 

I don't have time!

There are several reasons why many individuals don't workout. To examine each reason may take days and we might not even cover all of those reasons.


Today, let's examine one of the top excuses for not working out, namely, "I don't have time!" This excuse is related to "I'm too busy!"


Let me state the following: I'm not here to say you're not busy. Quite truthfully you might be the busiest person in America. I'm not going to argue or criticize you or your lifestyle.


Rather, I'm here to provide some tips I've learned to incorporating workouts in my life, even when life is super busy.


First, you don't have to workout 20 to 40 minutes a day all at once. You are allowed to split workouts into 10 minute segments. Doing so will provide you some leniency and you'll feel good about yourself while still getting your workouts in!


It has been proven in one study (http://www.ncbi.nlm.nih.gov/pubmed/8963358?dopt=Citation) that individuals who worked out in short bouts everyday, versus those who worked out 20 to 40 minutes straight, were more likely to maintain a consistent workout schedule.


But where can I find the time?


You have time waiting to be found. Are you presently watching 2 hours of TV after work? Cut that time down to 1 hour or 1:30 and you have time to workout!


Do you spend lots of time browsing the internet? Find some time by cutting back on that activity.


My point is, you CAN find time if you look hard enough.


Make exercise a priority!


If you really care about something, you'll make it a priority to make it happen! The same goes for exercising and your well being. Investing a little time now will pay off in the long run!


No, I still can't find time! Help!


Relax, even if you're the busiest guy or girl out there you CAN find time! How you say?


If you really have no time when you're juggling 2 jobs, taking care of many kids, dealing with family and friends, and having to pay bills, etc - stop!


Pause and think - what if I asked someone to help me with some of my tasks? Would that give me time? Everyone can ask someone for help, it's just a matter of taking the first step!


Lastly, here are some sample ways to workout in short bursts:

• Morning :
• 1 minute warm up
• 2 minutes crunches (max reps)
• 2 minutes pull ups (max reps till failure)
• 2 minutes push ups (max reps)
• 2 minutes run in place (as fast as you can)
• 1 minute cool down. 
• (Time: 10 Minutes)
• Lunch Time (or near it):
• 1 minute warm up
• 2 minutes high knees (run in place with knees near chest)
• 2 minutes jump squats (squat and then jump high)
• 2 minutes jumping jacks (as many as you can)
• 2 minutes lunges
• 1 minute cool down 
• (Time: 10 minutes)
• Evening: 
• 1 minute warm up
• 2 minutes tricep dips (max reps)
• 2 minutes bicep curls (2 sets/10 reps)
• 2 minutes ski jumps (as many as you can)
• 2 minutes plank run (in a plank position run in place) (max reps)
• 1 minute cool down 
• (Time: 10 minutes)

With the sample workouts you get 30 minutes of exercise in without having to commit to a specific block of time! For more ideas visit: http://exercise.about.com/cs/cardioworkouts/a/10minute.htm, http://exercise.about.com/cs/cardioworkouts/a/10minute_2.htm, and http://exercise.about.com/cs/exerciseworkouts/l/blvacworkout.htm


No matter how busy your life is, I hope you find some time to get a workout in and feel good about yourself!


If you have any comments or suggestions, please leave them below and thanks for reading!


- Asif 


Further Reading:
http://exercise.about.com/od/fittinginexercise/a/notimeforexerci.htm