June-July 2003 Newsletter
Summer is here... (In case you did not
notice). It's probably too late
now, to write all the motivational articles about how to get in shape.
should be in summer shape by now, right? Are you? Do you have your six
nicely tanned? Myself, it's tanned, but it's not really six-pack yet.
working on it. Tanning is the fun part, dieting is the mess. I've been
places too much, and every travel makes me to cheat on my diet... At
a little bit. Last month, I was in Hawaii, on the Big Island, in
village, and it was very beautiful. Plenty of good food, relaxation,
and snorkeling. I even hit some tennis, and believe it or not, I did
visit the gym. Is that possible? Sometimes it's just fine to take off
gym for a few days. When I am home, in Venice, I have problems to force
to take off. I always do some exercise. So these little vacations
I've got many requests about my current training and nutrition, so
write it down here in the newsletter...
Morning Cardio: I do 60 minutes on empty stomach, almost every
morning around 5:30 or 6:30 AM. About a month ago, I started to run on
in the wet sand. If I don't make it to the beach, I might do the
stairmaster or stepmill. I also can have one day off from my morning
Weight training: I do my weights around noon. My current split
is upper body on day one, legs day two. Next day, I either take off
from weights, or do 90 minutes Bikram's yoga (tough, and hot, hot,
hot... if you haven't
tried, do so, it's a good stretch!). For my upper body, I do 2
4 sets for chest, back, delts, and abs, 1 exercise for biceps and
triceps. And I always warm up with lunges. I often superset two
exercises, for example back and chest, or bic and tric. And I vary my
exercises, each workout I choose
new ones. On my leg day, I also do my low back. I do squats, stiff
deadlifts, leg curls, leg extensions, lunges, side lunges, butt kicks,
I do ab- and adductors. And two exercises of calves. One low back
So it's all together about 44 sets, the same what I do on the
upper body. And again, each workout is a bit different, different
choices or different grouping for my supersets. I also include some
plyometrics, jumps on the bench,
or jumps over the bench, or split squat jumps (telemark jumps) etc.
PM Cardio: yes, indeed, I do one more cardio. Often, this one is
my 90 minutes tennis practice. Or one hour tennis practice on the wall.
I might do the gym cardio on the stairmaster/stepmill. If I feel too
tired, I might just go and walk Peanut The Dog. and some days, I just
take off from this one.
My current diet is
(40% protein, 40% carbs, 20% fat) or something like that... sometimes
something like 45-35-20, or 45-30-25... Trying to keep the protein on a
side and play with the carbs and fats. I am trying to keep the fat
low, because (as you know me) I am very crazy about nuts... if I buy
and have them home, my diet is all messed up and turns into something
20-20-60... that's ridiculous... so I am trying to be nut free. I eat
5-6 meals per day, it just depends when I get up and when my first meal
it's after the morning run. My daily calories are between 2200 and
And that's when I am really trying to keep it low. If I don't write
what I eat and let my appetite rule, I can easily get in 5000
that way, I never lean out... so now, in my summer-lean-efforts, I am
it down and keeping it on the lower side.
For you who were asking me in the e-mails, I eat for example cottage
cheese (3 sv) and some oatmeal (2 sv)... or a low carb myoplex shake
with an apple. Or a chicken breast and oatmeal and veggies. Or 2 sv
oatmeal with 12 egg whites.
I used to put nuts or peanut butter in pretty much everything, but for
above mentioned reasons, I don't have any at home, so my egg white
is plain. Maybe some flax seeds, to get some fiber and omega-3's but
it. I am attaching a sample of
I discovered 2 wonderful things, that you might find delicious too. The
first one is a low carb cereal, that doesn't taste that nasty like all
Keto-brands... it's made by Back to Nature, called Hi-Lo Cereal. 14
protein, 5 grams fiber, 7 grams carbs and about 1.5 grams fat... pretty
isn't it? And it tastes great and crunchy too. I mixed it with my
cheese, or sometimes just snack on it if I want something crunchy. The
thing is the Low Carb, Low Fat tortilla... On tortilla is 50 cal, 5 g
9 g fiber(!), 3 g carbs, 2 g fat. I make it a little bit warm and wrap
chicken breast in it (or anything wrap-able), put some mustard and here
we go, healthy, yummy, low carb... if I dare to have Peanut Butter
handy, with some jelly on that tortilla and roll it, it's wonderful.
Now, that's enough about food. I am getting hungry. (At this
it's late evening and I am sitting on the Phoenix airport, waiting for
delayed plane home) Talking about Phoenix... it's getting hot in
I spent a 3 day weekend in Scottsdale. When I went for a run in the
around 8 AM, it was already over 95 F... hot hot hot... I ran just 40
or I would die among the cactuses somewhere. Or one evening, around
PM, doing my night cardio on the track (running the stairs), it was
100 F. Talk about getting my throat all dried out, when I was grasping
air, sprinting the stairs up. On other side, it was very nice to be
in the sunshine, when I laid out for a couple of hours in the middle of
and was working on my tan. So you guys, who are not familiar with the
and want to explore some good heat, now it's the good time... And then
you come back home, and train under the regular conditions, everything
I am still working on my VT - visual therapy... twice a week, I work my
eye and my brain to teach that eye to fuse the picture together with
right eye's picture, and create something that have some kind of depth
It's slow and hard work, but I am still progressing. It's been almost 8
since my lasik surgery. For you who might be interested to get rid of the glasses or
and have been thinking about a lasik surgery, in the next
I will have a little write up about the whole procedure, with some
and maybe even a little video. Stay tuned.
Now, lets move on reading some "serious" information. This time,
collected miscleaneous medical news and bits. Enjoy reading. Lets start
an interesting article by Dr. Joseph Mercola, about sunshine and skin
Is the sun light really harmful? Or is it something else. Of course,
no definitive answer, but it's a good food for thought (especially for
who LOVES to be in the sun).
Sunblock Can Actually Increase Your Cancer Risk
By Dr. Joseph Mercola
The rising rate of skin cancer has put using sunblock right up there
flossing your teeth when it comes to healthy habits. In 2002, 50
approximately 1.1 million cases--of all cancers in the United States
skin cancers, of which nearly 10,000 cases were fatal. It is easy to
why many people have become fearful of the sun's warmth and glow.
it is not commonly appreciated, especially among traditional medical
that the food you eat is far more important to the development of skin
than sun exposure.
At the beginning of 1900 we had very little processed vegetable oils in
diet. Now vegetables are great and we all need them every day, but when
are processed and refined and consumed in large amounts they can cause
health problems.Most vegetables are very high in omega-6 fats. In the
100 years the U.S. population has gone from consuming virtually no
fats to consuming more than 70 pounds per year. Fats from corn oil,
sunflower, sesame and other oils are virtually 100 percent omega-6
high consumption of omega-6 fats totally distorts the important omega
ratio, and this ratio is one of the keys to obtaining any type of
but especially skin cancer. So not only will we benefit from consuming
omega-3 fats, but it is vital to reduce the omega-6 vegetable oils as
as possible. Ideally, the ratio should be 1:1, but most Americans have
15:1 ratio. The Japanese are the longest-lived culture on earth, and
ratio is about 3:1.
If you don’t believe me on this one, I encourage you to check out one
the top cancer journal articles Cancer
Res 2000 Aug 1;60(15):4139-45
“Epidemiological, experimental, and mechanistic data
omega-6 fat as stimulators and long-chain omega-3 fats as inhibitors of
and progression of a range of human cancers, including melanoma.”
Ten years ago an Australian
study showed a 40 percent reduction in melanoma for those who were
fish--and this was without any attention to lowering omega-6 fats.Two
ago, the prestigious National
of Sciences published a comprehensive review showing that the omega
ratio was the key to preventing skin cancer development.
So, do I recommend you pop some fish oil
pills and go out and get as
much sun as you would like?
Absolutely not.You must exercise caution. At the beginning of the
go out gradually, perhaps as little as 10 minutes a day. Progressively
your time in the sun so that in a few weeks, you will be able to have
sun exposure with little risk of skin cancer. Remember never to get
that is the key. Remember also never to use sunscreen, another key. You
creatively use your clothing to block the sun’s rays during your
The bottom line is: please avoid getting sucked into the hype that
is dangerous. It is only dangerous if you are clueless about fat
which most medical doctors are. If you choose to ignore your omega 6:3
and stay out of the sun, you could limit your risk of skin cancer, but
that worth the risk of getting MS, breast or prostate cancer? I think
So get yourself some high-quality fish oil, which is an excellent
of omega-3 fatty acids. Please remember to switch to the cod liver oil,
contains vitamin D, in the fall, as then you will not be able to get
wonderful amount of sunshine that we have in the summer. If you are
to be a hermit and not get any sun exposure this summer or you are
to bury yourself in dangerous sunscreens, then you should switch to cod
Other Related Articles:
Sunlight Actually Prevents Cancer
Cancer March 2002; 94:1867-75
Insufficient exposure to ultraviolet radiation may be an important
factor for cancer in Western Europe and North America, according to a
study published in the prominent Cancer journal that directly
official advice about sunlight. The research examined cancer mortality
the United States. Deaths from a range of cancers of the reproductive
digestive systems were approximately twice as high in New England as in
southwest, despite a diet that varies little between regions. An
of 506 regions found a close inverse correlation between cancer
and levels of ultraviolet B light. The likeliest mechanism for a
effect of sunlight is vitamin D, which is synthesized by the body in
presence of ultraviolet B. The study's author, Dr William Grant
, says northern parts of the United States may be dark enough in winter
vitamin D synthesis shuts down completely. While the study focused on
Americans, the same geographical trend affects black Americans, whose
cancer rates are significantly higher. Darker skinned people require
sunlight to synthesize vitamin D. There are 13 malignancies that show
inverse correlation, mostly reproductive and digestive cancers. The
inverse correlation is with breast, colon, and ovarian cancer.Other
apparently affected by sunlight include tumors of the bladder, uterus,
rectum, and stomach.
Vitamin D May Prevent Skin Cancer
American Chemical Society meeting August, 2000 Washington, DC
Scientists are getting closer to developing a chemically-modified form
vitamin D that may one day be used to prevent cancer.
Researchers administered one of 4 different types of chemically
vitamin D directly to the skin of mice that had been given a skin
After 20 weeks of treatment, the mice that got either of the 4 the
vitamin D had a reduced occurrence of skin cancer tumors of up to 28%
to a control group of mice.
"These are the first animal trials that show efficacy and safety of our
version of (vitamin D)," said Dr. Gary H. Posner of the Johns Hopkins
in an interview with Reuters Health.
Previous hopes for vitamin D being used as a cancer-preventive agent
been put on hold because, at the levels needed for cancer protection,
is known to deplete the body of calcium, causing osteoporosis.
"When we administered our synthetic versions of (vitamin D) at
that were twenty times higher than the natural vitamin D, there was no
of increased calcium in the mice," said Dr. Posner.
Learn Why the Myth of the Sun Causing Skin Cancer Can Hurt
Archives of Dermatology June 2002;138:771-774
A recent study in the prominent US dermatology journal tell us that
a small fraction of US schools have implemented policies that protect
from over-exposure to the sun, and few provide shade, sunscreen, or
ways to avoid ultraviolet rays.Since severe sunburns occur during
which may promote melanoma later, these experts recommend that
and school administrators encourage and implement sun protection
at schools nationwide.The authors of this study recommend that schools
a sun protection policy adopt one, and at least implement minor changes
could help shield students from the sun, such as allowing staff to put
on students, and permitting hats and sunglasses when outdoors.
Diet and Sunlight Linked to Breast Cancer Risk
Cancer January 1, 2002;94:272-281
A study of eating patterns across different countries confirms an
between breast cancer sunlight exposure which may be protective against
disease by elevating the body's vitamin D supply.
In the study, researchers looked at dietary supply data for a number of
in North and South America, Asia and Europe. Such data reflects only
supply of food in a given country, and not the food intakes of
people. Exposure to the sun's ultraviolet-B (UV-B) rays was estimated
on a country's latitude.
As for the role of sunlight, researchers found an association between
and breast cancer suggesting that higher UV-B exposure was protective.
rays spur the production of vitamin D in the body, it is likely the
is behind the association he found in this study. Other research
vitamin D may help ward off cancer.
Obesity Fastest Growing Health Threat in U.S.
From Yahoo News June 5, 2003
While tobacco is the largest cause of death in the United States,
is rapidly catching up and should be a priority for the U.S. health
system, according to the Centers for Disease Control and Prevention.
also noted that the threat of bioterrorism should not be exaggerated
to other more traditional health threats. Regarding obesity, it was
that a community-based approach to weight loss could be useful. For
this could include offering more places to walk on residential roads.
small lifestyle changes can lead to major improvements. Cutting out 100
per day, either by diet or exercise, is enough to prevent weight gain
most people. Small changes, such as taking the stairs instead of the
can easily amount to this goal.
WATCHDOG INVESTIGATION: Designer® Whey Detour Bar
by Rehan Jalali, from Muscle Media" magazine. www.musclemedia.com
Think of it as Snickers® on steroids,reads the marketing literature
for this new triple-layer bar, which, takes the same great-tasting
caramel, crunchy roasted peanuts covered in rich chocolate, to deliver
nutritional profile unmatched in protein bar history.
To see if there was any truth to their claims of a nutritional profile
unmatched in protein bar history, we sent Lot ID: Enjoy By 121103 Ato
Convance Laboratories, Inc.an independent nutritional testing firm.
Results confirmed why this bar tastes so good - its basically a
dressed-up candy bar!
According to the label, the Detour bar contains 9 grams of fat;
however, laboratory tests revealed 12.8 grams of fat144 percent more
than what the label claims. Whats more, on the label, Detour bars claim
only 6 grams of sugar; lab tests, however, revealed 18.8 grams of sugar
per bara disturbing 313 percent more than what the label claims! The
news doesnt get any better for the other nutrients.
They claim 32 grams of protein per bar; tests revealed only 23.8
of protein. Total carbohydrates: The label claims 21 grams; tests
29 grams. Fiber: They claim 3 grams; tests show 1.7 grams. Total
They claim 209; tests revealed 326. Not believing Designer could be so
off on label claims, we retested a different lot (Lot ID: Enjoy By
A1 and A2). This was also after Designer changed their label claims to
total calories, 10 grams of fat, 25 grams of carbohydrates, 3 grams of
and 9 grams of sugar. Although the total calories, fat, carbs and fiber
werent off by too much, independent analysis still revealed 18.3 grams
of sugar; 203 percent of the label claim.
Detour seems like an apt name for this bar as thats the route your
nutrition programs going to take if you make a habit of snacking on
these sugar daddies. More troubling than nutritionals, though, are the
label claim inaccuracies. A range of plus or minus a few grams is
expectedbut 204 percent to 313 percent above label claims, as is the
case with sugar, is simply outrageous.
Medical Procedures in General
The Summer 1995 edition of Health & Wellness Today, published by
Julian Whitaker, M.D., states:
Under the heading "THE BEST KEPT SECRET IN MODERN MEDICINE," Dr.
writes: "There is a better way! It just doesn't make any sense to turn
life over to doctors, druggists, hospitals, insurance companies!...
body is a truly magnificent machine. If you feed it right, exercise,
give it half a chance, it will demonstrate miraculous abilities to heal
- Doctors get free vacations, computers, cellular phones, even free
for prescribing certain drugs -- whether or not they're good for you!
- In most states -- and probably yours -- doctors own the medical
they use! The more unnecessary or even dangerous tests they give you,
richer they get!
- In a major study, Boston University researchers found that 36% of
admissions are caused by doctor's blunders!
- FDA-approved Drugs KILL 140,000 People per Year! That's seven
more than die from heroin, crack and all other illegal drugs put
And millions of people are living with unpleasant, even dangerous
- Balloon angioplasty -- a $4-billion-per-year business -- kills
people a year... even though there's never been a study to prove it
any good! Heart bypass operations -- a $10 million-per-day industry --
28,000 Americans every year, even though two big studies have proven
surgery does NOT make patients live longer!
- A seven-year study of 90,000 women, ages 40-59, showed that those
had regular mammograms were subjected to twice the surgical procedures
more mastectomies than those who didn't -- yet life expectancy is
the same! Mastectomies were used for over 100 years before anyone did a
to see if they were effective (they weren't).
- Even doctors admit that 900,000 unnecessary angiograms are done
year in the U.S. alone. And 4,500 people die needlessly as a
- Each year, two million patients pick up hospital infections that
didn't have before they were admitted. Of those, about 60,000 die from
See you at the end of the summer!!!
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