Professional Documents
Culture Documents
N 30 Issue 2 Vol 1
N 30 Issue 2 Vol 1
Well, the premier issue of Nµ30 served. Don’t click on that one, just yet.
magazine went off without a hitch. Actually, I There are a bevy of coders and engineers
guess there was a hitch or two, but that’s not working ‘round the clock to make it ready,
important right now. What is important is that but they’re going to need just a bit more
I’d like to take a moment to thank people for time.
the massive support I’ve received in getting My mother (yes, she has a web site)
this project started. has been steadfast and overwhelming in her
My wife is my anchor. She struggles support of me prior to this launch, and her
to see my vision, and works tirelessly to help unflagging help, advice and support are still
me realize it. My two trainers, Sifu Mai Du going strong.
and Ilir Ymeri, both of whom have Furthermore, lest we forget, I’ve
demonstrated patience and support, above been fortunate enough to have one of
and beyond the call of duty. Either of them Boston’s most talented young writers, Jack.
can beat me up, and neither of them has, The poor dog has pounded the bricks for the
yet. better part of his two years on this planet,
and finally signed with Nµ30. You’ll be
enjoying his wit and wisdom as a regular
monthly feature.
I definitely want to thank all of the Jack doing what he does best – sucking up the love.
people who have contributed to my funding
through http://www.gofundme.com/New30- Of course, the real heroes in this
Magazine. Many people can’t make a saga are you, the readers. This is your
financial contribution, but those individuals magazine, and it couldn’t happen without
have given of themselves by sharing the link you. So, keep reading, and above all keep
and posting on the FaceBook fan page. exercising. Exercise is my medicine and I
There are the invisible contributions know it can be yours as well.
of sites like http://www.scribd.com/,
http://www.blogger.com and
http://blogs.alternet.org. Without them, this
valuable project would not be possible.
The interview subjects, medical
professionals and product vendors who all
contributed of their time and treasure – not
only to the premier issue, but also to this
and future issues as well.
A special shout out goes to Image
Works for helping me to secure my new
domain, on which future issues will be
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How’s this for gratitude?
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converted – depending on the body’s needs
at the time. The saturated fats follow these.
They too can be converted, but the process
is biologically much harder, resulting in a
greater likelihood of storage. Finally, we
have the simple carbohydrates. In most
cases, these are converted into energy
instantly, but at the cost of not utilizing the
other energy sources. Therefore, pure
carbohydrate calories – such as French fries
or candy, are referred to as empty.
BMW V-8
Cred. http://www.itechnews.net/2008/04/08/bmw-m3-
v8-engine-inside-look/
Essentially, the amount of energy
immediately available from each calorie
would be determined by the amount of
simple carbohydrate it consists of. Your cells
require glucose, the simplest of the sugar
monomers, to provide them the energy they
need. The human body is designed to follow Chart indicating the fullness factor of different foods
the path of least resistance, in obtaining and Cred. http://nutritiondata.self.com/topics/fullness-factor
utilizing that energy. For example, sucrose –
common table sugar is a di-mer. That is to All this results in a non-linearity
say that the sucrose molecule can be between what you consume as food energy,
broken down into two simple sugar and what you’re capable of burning as
molecules which can then be converted into output. In a car, for example, a certain
blood glucose. This is relatively easy for the amount of gas translates directly into a
body to do. On the other hand, conversion relative amount of horsepower. Not true for
into glucose through glyconeogenesis – the human body. We are in some ways
converting proteins into sugars – is difficult remarkably inefficient machines. We require
for the body to accomplish. a certain amount of consistently available
What isn’t converted into immediate energy just to survive – to do nothing at all,
energy is stored as fat. In theory, that fat will and we require additional energy to process
then be converted into glucose through our fuel. It would be like using half the
ketosis. Unfortunately, we no longer live in a engine’s power to pump the gas from the
world where food is scarce and famine tank.
prevalent. Therefore, most of us never have
occasion to utilize ketosis, and we just keep
storing more and more fat.
The fullness of a calorie is
determined by the ratio of proteins to the
other macronutrients. An ideal calorie would
contain 0.1 gram of protein. Since, there is a
finite amount of energy available, said ideal
calorie would therefore contain none of the
other two.
There is a caloric hierarchy in
reference to a calorie’s fullness. Protein is
the most versatile and necessary of the
macronutrients. Next, come the unsaturated
fats, which can be stored, utilized or
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work, exercise, or even sitting in front of the
computer, we’re now dealing in Kcal/minute.
A six mile an hour run, for a 30 year old
male of 5 – 6 feet in height @ a body fat
percentage of 10%, will average about 10
Kcal per minute. This works out to
approximately 1/1000 of a horsepower or 33
foot-pounds – 0.75 watts. He’d have to run
around a track at 6 mph, for 2 hours to have
used up the equivalent energy burned by a
light bulb in a single minute. However, if that
same individual is carrying around a mere
2% more fat, that number increases by
almost 1/3. The same muscles have to work
that much the harder, thereby burning more
energy.
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above daily Kcal intake from a primarily higher quality and more sustained energy
carbohydrate based source to a protein level.
based source. In doing this, you will enable
your body to consume less actual calories,
and those calories will provide you with a
Cred. http://media.photobucket.com/image/horse/gullwings/Horses/running_horse.jpg?o=15
Guest Page
Last month, I put out the call for guest authors who wanted to contribute to Nµ30 Magazine.
Below is the first of them. If you would like to write something for the magazine, please
submit it as a Word document in the .doc format, by the 15th of the month. Mail
submissions to new30magazine@gmail.com.
Hands of time
By
Cindy Monroe
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With no ryhme
Nor reason why
It keeps us all
Believing in seasons
And thus we do
Beyond no reason
For if we didn't do
The things we do
To keep up with
The pace anew
So the next
Time that we feel
That we do not belong
The curb appeal
Endless love
Of being alone Here and there
Washes away our fear And everywhere
And we can start
The newness here Near and far
Whereever you are
Of loving one My heart is with
As we love all You, shining star
This we need
And when we shall Every breath
Every beat
Love ourselves Every blink
Beyond compare Every feat
We can do no more
Than give and care No matter what
Time does bring
To cherish all You will be
The love we give My heart again
This is what
We choose to live. For you and I
Will always be
Together here
And there you see
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We are one
None can compare
To the love
We both share
In this world
And beyond
To infinity The emerald isle
We are put upon Is a wonderful gem
To be seen and viewed
This earth for a short By eyes of Irish green
Time that should
Not be wasted The seas bash against
But what good The stones that hinge
Upon the cliffs above
Does it do That linger and singe
To fear at all
It is you The one who tries to learn
At my beckon call The secret buried past
Unlock the treasure
All I need to do The luck will surely last
Is call your name
And you know But look not for the pot
To come home again Of gold beneath
The rainbow of colored rose
For it is guarded like a thief
Irish eyes
Who only wants to see
By If one is lucky enough
To try and get the answers
Cindy Monroe That are so very tough
All submissions are viewed as the property of the author. The works are considered as
copyrighted and are used by Nµ30 with permission. Images are the responsibility of the author.
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What! You’re Diabetic and You’re
Eating Cheesecake!
Why, I Aughta…
I borrowed (stole) the original for this recipe from Blaine. I modified it to be even more in keeping
with my personal food philosophy, and added tofu to thicken it, and to make it taste a bit milder.
Cheesecake Filling:
1lb whipped, nonfat, cream cheese
1/4 cup sour cream
¾ cup Stevia
4 tbsp. Egg white
1 tsp. vanilla extract
4 tbsp. Your unsaturated oil of choice
8 oz. silken extra firm tofu
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1 Tbsp. Cinnamon
2 Tbsp. Raw blue Agave syrup
Cooking Method:
Preheat oven to 300 degrees. In electric mixer on high, mix ingredients for 4 - 5 minutes. Pour
mixture into cake pan and bake for 1 hour and 15 minutes in water bath. Remove from oven and
let cool. Sprinkle Stevia – Cinnamon (2 to 1 ratio) on top.
This cheesecake has no crust. It’s firm enough when cooked, to make it self- standing, and I
couldn’t find any recipe for crust that didn’t add significantly to the calorie and carbohydrate load.
If you can’t abide the idea of “crustless cheesecake,” consult Blaine’s website. He uses a soy
flour based peanut butter cookie crust.
Nutrition Information.
Servings per container: 8
Calories: 300 Calories from fat: 226
Saturated fat: 114g Protein: 3.5g
Sugars 4g* Cholesterol: 110mg
If these numbers strike you as high, you can substitute nonfat cream cheese and sour cream, but
bear in mind that the processes for removing fat from dairy usually involves adding sugar. I would
rather have the fat, than the carbohydrates, but that’s a personal choice.
At 3.5 grams per 300 calorie serving, this food does not qualify as a protein source.
*Sugar as non-glycemic fructosan. See Agave article in March issue of Nµ30 Magazine.
Product Review
Shake Weight
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that’s where the manufacturers of this
product miss the mark. They show you
these buff, hunky guys and to die for chicks,
and tell you that by shaking this thing for 6
minutes a day, you’ll end up looking like
them. That’s bunk. There’s only one way to
achieve your fitness goals, and that’s by
devoting the time, commitment and effort.
You gotta do the work.
However, it is possible to
supplement those efforts with some
products that are sold by members of the
fitness industry. I’ve used small medicine
cred. http://www.cathrynbeeksordeal.com/health-
balls, Gravity Gripps, and Heavy Hands –
and-fitness/shake-weight-for-men-reviews/ all to my benefit. I would gladly include the
Shake Weight in that list. It may not provide
I’ve heard a lot of negative talk growth of muscle tissue, but I believe it does
about this product, based I imagine, on the provide tension, which can result in toning. It
fact that it’s marketed in a cheesy also burns calories – which after all, is what
infomercial sort of way. Nonetheless, I have it’s all about, now isn’t it?
been using the Shake Weight for quite some
time now, and have found it to be a highly
beneficial workout aid.
Can you turn yourself from Homer
Simpson into Hercules in 6 minutes a day? I
think not, but you can feel a hell of a burn
from this thing, in less time than that.
The good people at Health and
Fitness Advice, give it their do not buy
rating, and I wish that was the worst they
had to say about it. The reasons they cite
seem reasonable but here’s what I know. I
work out. That’s pretty much what I do.
When I’m not writing cleverly alliterated
articles for Nµ30, or cooking delicious, high
Cred. http://www.dailymail.co.uk/tvshowbiz/article-
protein – low carb culinary delights, I’m 1239591/Alex-Gerrard-new-face-Shake-Weigh
working out. I know what feels like its
helping and what doesn’t. To me – this In short, Jack and the other
product feels like it’s helping. members of the Nµ30 product eval team,
Now, it’s important to understand give it 3 stars. Not the end of the world, but
that I do not think this is a substitute for a worth the 30 bucks they want for the thing.
gym membership, or a comprehensive
exercise and training program. Perhaps
Frank Pilleri
http://www.youtube.com/watch?v=kdk4q-udrmA
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This new format allows me to upload the interview as a video with accompanying stills. The
individual I have chosen for this month, Frank Pilleri, is an inspiration to me, and I hope he
will be to you, as well. He’s 57 years old, and works harder than anyone I’ve ever seen. I
first met him when we sparred together a few weeks ago. My first thought was, “I’ve got
this in the bag.” Well, he kicked my ass! The running time for the interview is 11 min. 20
sec. I hope you enjoy it.
VO2 max is the maximum volume, in muscles use oxygen as a catalyst to burn
a given interval of time – of oxygen your glucose for energy. The more oxygen they
body can transport from the air you breathe can get, the more glucose they can burn.
– to your muscles. When you exercise, your Knowing your VO2 max is a convenient way
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to establish your given exercise level. This
will help to prevent you from incurring injury,
while at the same time, allow you to set a
target zone, so you don’t under-exercise.
Cred.
http://www.webwombat.com.au/motoring/news_reports/
lamborghini-reventon-vs-tornado-jet.htm
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exercising, it will eventually result in growth
of new lung tissue.
Controlled breathing also forces
oxygen to stay in the bloodstream longer.
For example, I’m at the point now, where I
can maintain a breath for 15 seconds on
inhale, and 15 on exhale. My heart has to
pump the same blood through my body
during that period, which forces my muscles
to extract more oxygen per breath.
As I mentioned in this column last
month, if you can inhale slowly, and force
exhale quickly, you can hyper-oxygenate
your blood, which will serve you well when
cred. slogging around your favorite pond, trying to
http://en.wikipedia.org/wiki/File:Skeletal_muscle.jpg make that 5K.
Lt (Lactate threshold) is measured
as a percentage of VO2 max, and it
determines how much oxygen you can use
while working continuously at peak output.
To reach a given speed, the amount of
oxygen required, is known as muscle
economy. Strength is defined as the
maximum amount of force that can be
developed in one concentrated effort. If you
know what all these individual ratings are,
you can make an honest and judicious
prediction of where you’ll fall in the rankings.
For those of you who do compete, you know
all to well the tendency to overestimate your
abilities. This can often result in taking
losses, due to entering into divisions or
races that are beyond your ability. Likewise,
you’ll never get into that zone if you
constantly enter into things that don’t offer
you sufficient challenge.
Like anything in the world of
metabolic manipulation and athletics, there
are methodologies for increasing your VO2
max. I hate to say it but the first and most
obvious would be to quit smoking. Beyond
that however, simple breathing exercises
cred. http://www.disaboom.com/adaptive-fitness/pilates-
can be very helpful. These can and should is-accessible-for-people-with-disabilities
be done during your workouts, but they can
be done at other times as well. Try this, while sitting here, reading
I’ve talked about breathing this paragraph. Sit up straight, and with your
exercises, in the past. Everybody who mouth closed, breathe in as deeply as
knows me, knows what an advocate I am. possible – focusing on expanding not your
No matter what level of athlete you are, no chest cavity, but rather your abdominal
single element of exercise will benefit you cavity. Try to count by thousands up to 7.
more than a program of controlled breathing. You know, one-one thousand – two one
By breathing from the diaphragm thousand, etc. When you’ve reached 7, part
you stretch your lungs which causes your lips slightly and place your tongue, flat
otherwise dormant alveoli to be utilized. against your palette. Using your lips as a
Furthermore, like any stretching or control valve, exhale with the same counting
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procedure. You should be able to just fit 4
reps of this into 1 minute. Do this once a
day, and you’ll notice an improvement in
your workouts within a week. Do it while
actually exercising, and watch yourself take
off. When the usual gym hulks start asking
you what’s your secret, your head will grow
about 3 sizes.
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http://www.youtube.com/user/BitcoDavid
This month’s video is about the custom massage program I mentioned in the last issue. It
includes elements of Deep Tissue, Sports Massage and Thai Stretching Massage. I hope you
enjoy it.
Please note: This video will be available for you to watch on April 3rd. Please, return to
this page at that time. We apologize for the inconvenience and appreciate your patience.
Jack’s Page
By
The “Pull-it-surprise” Dog Author
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Jack Greenberg
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A dog’s just minding his own business, and along
comes a human who feels some need to wash him.
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Links Page
Since there was an error in how the embedded features worked in last month’s issue, I’ve
included these links in this issue.
My Blog site:
http://blogs.alternet.org/bitcodavid/
A gluten-free superfood:
http://glutenfreecooking.about.com/od/nutritionmealplanning/a/amaranth.htm
A runner’s resource:
http://www.chirunning.com/
Know your VO2Max. This magic number represents the amount of oxygen your muscles can
metabolize from your blood:
http://revelsports.com/Articles/VO2_Max.htm
This is a really interesting blogsite, and they seem to have a commonality to Nµ30.
http://homemadegatorade.blogspot.com/2010/05/homemade-gatorade-not-for-faint-hearted.html
Finally, won’t you please consider donating to the Nµ30 cause? I’m working hard on putting this
magazine together, and getting it to be a self supporting Internet entity. I just need your help to
get it started. http://www.gofundme.com/New30-Magazine
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Coming Next Month
Cred. http://www.wckpu.webs.com/
Exercise is my medicine, and I know it can
be yours as well.
Quinoa Based Stir Fry: Delicious,
nutritious, fast and easy.
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