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 A Note of Gratitude

Well, the premier issue of Nµ30
magazine went off without a hitch. Actually, I
guess there was a hitch or two, but that’s not
important right now. What is important is that
I’d like to take a moment to thank people for
the massive support I’ve received in getting
this project started.
My wife is my anchor. She struggles
to see my vision, and works tirelessly to help
me realize it. My two trainers, Sifu Mai Du
and Ilir Ymeri, both of whom have
demonstrated patience and support, above
and beyond the call of duty. Either of them
can beat me up, and neither of them has,
yet.
working ‘round the clock to make it ready,
but they’re going to need just a bit more
time.
My mother (yes, she has a web site)
has been steadfast and overwhelming in her
support of me prior to this launch, and her
unflagging help, advice and support are still
going strong.
Furthermore, lest we forget, I’ve
been fortunate enough to have one of
Boston’s most talented young writers, Jack.
The poor dog has pounded the bricks for the
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 wish I could get shots of everybody. Here’s another

one of Ilir. Jack doing what he does best – sucking up the love.

I definitely want to thank all of the Of course, the real heroes in this
people who have contributed to my funding saga are you, the readers. This is your
through http://www.gofundme.com/New30- magazine, and it couldn’t happen without
Magazine. Many people can’t make a you. So, keep reading, and above all keep
financial contribution, but those individuals exercising. Exercise is my medicine and I
have given of themselves by sharing the link know it can be yours as well.
and posting on the FaceBook fan page.
There are the invisible contributions
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
served. Don’t click on that one, just yet.
There are a bevy of coders and engineers How’s this for gratitude?

2
 There Are No Calories
What exactly is a calorie?
Technically, a unit of thermal energy defined
as the quantity of heat required to raise the
temperature of 1 gram of water by 1
degree centigrade at atmospheric pressure.
That would be equivalent to 41,840,000 ergs
or just under 42 Joules. It is used as a way
to express the amount of static energy
available in food. Food calories are actually
measured in a 1-kilogram water
environment, so the value is 1000 times
greater. Hence, the designation Kcal is used
in measuring dietary calories.
Although the caloric measurements
of foods are stored in a database, that
database was developed by simply placing
individual foods in water – in a temperature
controlled environment – and then
measuring the amount of temperature
change. This methodology does, however,
pose some problems.
Primarily, that the amount of energy
your body takes in, vs. the amount it can
utilize, are two different things. An uncooked
egg, placed in a bowl of water, is capable of
raising the temperature of that water to an
amount commensurate with a measurement
factor of 70Kcal. That doesn’t mean that a
fried egg will deliver the energy of 70
calories to your body. Nor does it mean you
body can use those calories, even if they are
delivered. The mechanism your body uses
to convert food into energy is called your
metabolism and different foods impact it in
different ways.
ATP Molecule
Cred.http://en.wikipedia.org/wiki/Metabolism
Calories in foods are broken down
into 3 primary macronutrients. They are
proteins, fats and carbohydrates. Your body
uses proteins to create cells, and to provide
channels for feeding the cells. It uses fats to
store energy, and to lubricate joints. Fats
also provide a water source to cells. Finally,
there are carbohydrates. This chemical
group is divided into two main subgroups,
simple – consisting of starches and sugars,
and complex – which are the non-nutritive
sugars and dietary fiber. In some cases, fats
can be converted into simple carbohydrates
through a process known as ketosis.
Likewise, proteins can also convert into
sugars via glyconeogenesis.
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
the path of least resistance, in obtaining and
utilizing that energy. For example, sucrose –
common table sugar is a di-mer. That is to
say that the sucrose molecule can be
broken down into two simple sugar
molecules which can then be converted into
blood glucose. This is relatively easy for the
body to do. On the other hand, conversion
into glucose through glyconeogenesis –
converting proteins into sugars – is difficult
for the body to accomplish.
3
 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
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 Iconic Paul Rubens painting
other energy sources. Therefore, pure Cred. http://www.rembrandtgallery.org/painting-
carbohydrate calories – such as French fries Peter%20Paul%20Rubens-The%20Three%20Graces-
or candy, are referred to as empty. 30568.htm
The minimum amount of caloric
energy your body requires to survive is
called the base metabolic rate. Lean muscle
cells require the greatest amount of energy
to keep them alive and healthy. This is
before being made to do any actual work –
but just to keep them alive, at rest. Fat
deposits require the least. Other factors are
included in calculating this rate, including
age, gender, hormonal state, etc. The basic
formula for calculating BMR in women is
BMR = 655 + (4.35 x weight in pounds) +
(4.7 x height in inches) - (4.7 x age in years).
For men it is BMR = 66 + (6.23 x weight in
Chart indicating the fullness factor of different foods
pounds) + (12.7 x height in inches) - (6.8 x
Cred. http://nutritiondata.self.com/topics/fullness-factor
age in years). Now these formulas do not
All this results in a non-linearity take into account any of the above-
between what you consume as food energy, mentioned variables, so their accuracy is
and what you’re capable of burning as questionable. If you were a bodybuilder, for
output. In a car, for example, a certain example, they would underestimate your
amount of gas translates directly into a needs. If you were more Rubenesque, they
relative amount of horsepower. Not true for would do the opposite. If you were a woman
the human body. We are in some ways in the early stages of pregnancy, the data
remarkably inefficient machines. We require they provide would be useless to you.
a certain amount of consistently available

4
 Whatever that figure, it represents
the absolute daily minimum of caloric intake
required to sustain your life.
All this is on the input side of the
caloric equation. The output is a completely
different set of factors. In terms of doing
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 Cred. http://kittie666.glogster.com/glog-279/
around a track at 6 mph, for 2 hours to have
used up the equivalent energy burned by a So the simplest way to get a handle
light bulb in a single minute. However, if that on all this, from the weight control
same individual is carrying around a mere perspective, is to calculate your BMR,
2% more fat, that number increases by subtract that from your total day’s calorie
almost 1/3. The same muscles have to work intake, then make sure that your Kcal /
that much the harder, thereby burning more minute output during exercise, exceeds the
energy. remainder. Doing so on a daily basis, will
cause your body to go into ketosis, and
begin burning stored fat. Simple as that is,
however, it is a slow process. It can be
significantly enhanced by changing the
above daily Kcal intake from a primarily
carbohydrate based source to a protein
based source. In doing this, you will enable
your body to consume less actual calories,
and those calories will provide you with a
higher quality and more sustained energy
level.

Cred. http://media.photobucket.com/image/horse/gullwings/Horses/running_horse.jpg?o=15

5
 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 For it to last

By The friendship with

Our families
Cindy Monroe Will always be the
Best it can be

So the next
Time that we feel
That we do not belong
The curb appeal

Of being alone
Washes away our fear
And we can start
The newness here

Of loving one
As we love all
This we need
And when we shall

Love ourselves
Beyond compare
We can do no more
Than give and care
The hands of time
Go ticking by To cherish all
With no ryhme The love we give
Nor reason why This is what
We choose to live.
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

The days would run

Together again
And then we know
The battle we win

Will be unbalanced
From the past
We want so much

6
Butterfly and rose We are put upon

By This earth for a short

Time that should
Cindy Monroe Not be wasted
But what good

Does it do
To fear at all
It is you
At my beckon call

All I need to do
Is call your name
And you know
To come home again

Irish eyes
Endless love
Here and there
And everywhere By

Near and far Cindy Monroe

Whereever you are
My heart is with
You, shining star

Every breath
Every beat
Every blink
Every feat

No matter what
Time does bring
You will be
My heart again
The emerald isle
For you and I Is a wonderful gem
Will always be To be seen and viewed
Together here By eyes of Irish green
And there you see
The seas bash against
We are one The stones that hinge
None can compare Upon the cliffs above
To the love That linger and singe
We both share
The one who tries to learn
For each other The secret buried past
It is not rare Unlock the treasure
Occurs quite The luck will surely last
Frequently here
But look not for the pot
In this world Of gold beneath
And beyond The rainbow of colored rose
To infinity For it is guarded like a thief

7
 To grapple from the grasp
Who only wants to see Of the one who guards it dear
If one is lucky enough The one they call the leprechan
To try and get the answers Watch out he is one to fear.
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.

8
 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
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.

9
 Product Review
Shake Weight

Sadly, last month’s videos and other
embedded features didn’t work properly. I’ve
corrected that problem, and will be re-
uploading the updated videos shortly. I
mention this, because March’s video was
about a dread free morning exercise
program I call, Morning Movement Interval.
One of the tools I use in this program is the
Shake Weight.
cred. http://www.cathrynbeeksordeal.com/health-and-
fitness/shake-weight-for-men-reviews/
Now, it’s important to understand
that I do not think this is a substitute for a
gym membership, or a comprehensive
exercise and training program. Perhaps
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
balls, Gravity Gripps, and Heavy Hands – all
to my benefit. I would gladly include the
Shake Weight in that list. It may not provide
growth of muscle tissue, but I believe it does
provide tension, which can result in toning. It
also burns calories – which after all, is what
it’s all about, now isn’t it?

I’ve heard a lot of negative talk

about this product, based I imagine, on the
fact that it’s marketed in a cheesy
infomercial sort of way. Nonetheless, I have
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
Cred. http://www.dailymail.co.uk/tvshowbiz/article-
rating, and I wish that was the worst they 1239591/Alex-Gerrard-new-face-Shake-Weigh
had to say about it. The reasons they cite
seem reasonable but here’s what I know. I In short, Jack and the other
work out. That’s pretty much what I do. members of the Nµ30 product eval team,
When I’m not writing cleverly alliterated give it 3 stars. Not the end of the world, but
articles for Nµ30, or cooking delicious, high worth the 30 bucks they want for the thing.
protein – low carb culinary delights, I’m
working out. I know what feels like its
helping and what doesn’t. To me – this
product feels like it’s helping.

10
 This Month’s Interview

Frank Pilleri

http://www.youtube.com/watch?v=kdk4q-udrmA

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.

11
 Know Your VO2 Max
VO2 max is the maximum volume, in
a given interval of time – of oxygen your
body can transport from the air you breathe
– to your muscles. When you exercise, your
muscles use oxygen as a catalyst to burn
glucose for energy. The more oxygen they
can get, the more glucose they can burn.
Knowing your VO2 max is a convenient way
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
I like VO2 max, because it’s really
getting under the hood. Here, you’re taking a
serious look at the details of what makes
you tick. Medical professionals use the Fick
equation, where VO2 max = heart rate *
arterial oxygen content less venereal oxygen
content. You’re trying to calculate how much
oxygen is left in the blood after each heart
beat cycle.
Normally, this number can’t be
accurately measured without a complex
process involving a quantifiable activity, and
a device that will actually measure oxygen
uptake. We’ve all seen scenes in movies
where an individual is running at some
phenomenal speed on a treadmill, while
hooked up to a bunch of pipes and tubes –
and one of those sci-fi breathing gizmos.
“We can rebuild him. We have the
technology.”
There are, however, methods of
estimation that are somewhat accurate. The
Cooper method uses distance covered in a
12-minute period. Take the distance in
meters, subtract 505, and divide the total by
45. The number, typically two digits between
40 and 75 will represent the milliliters of
oxygen per Kg of bodyweight. Another
estimating method is the Uth – Sørensen –
Overgaard – Pedersen estimation. Here, we
take 15 * (max heart rate / resting heart rate)
* body weight in Kg. The result will render a
figure based on time.
Cred.
http://homemadegatorade.blogspot.com/2010/05/home
made-gatorade-not-for-faint-hearted.html
I included all this math, not just because I’m
evil, but because I wanted you to
understand, analytically, what exactly VO2
max is. A very good source for both further
information, and a nifty calculator that allows
you to input a few simple terms, can be
found at Revel Sports.
According to this website, the
general population of males aged 20 – 30
years, have a level of 44 – 51. Mine is 42,
putting me just outside of that range. Then
again, I’m 54 this month. The highest
recorded male – a cross-country skier – had
12
a 94! When I blow him off, you my readers, knows me, knows what an advocate I am.
will be the first to know. No matter what level of athlete you are, no
Alone, VO2 max is not an accurate single element of exercise will benefit you
indicator of performance, but it contributes more than a program of controlled breathing.
valuable information. Three other factors go By breathing from the diaphragm
into determining exactly how well you can you stretch your lungs which causes
do, in a competition environment. otherwise dormant alveoli to be utilized.
Furthermore, like any stretching or
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

13
possible – focusing on expanding not your
chest cavity, but rather your abdominal
cavity. Try to count by thousands up to 7.
You know, one-one thousand – two one
thousand, etc. When you’ve reached 7, part
your lips slightly and place your tongue, flat
against your palette. Using your lips as a
control valve, exhale with the same counting
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.

Of course, the final step you can

take to improve your VO2 max is simply to
do more cardio. Run. Get on the treadmill or
the elliptical. Like any other exercise,
nothing out there beats good old repetition
and hard work. On that note, I’d like to leave
you with a quote I heard recently. This
individual is the subject of this month’s
interview. He’s a 57 year-old lifelong athlete,
and a real inspiration to me. He said, “You
may have more talent than I do, but you’ll
never out work me.”

14
 This month’s Video
Custom Massage Program

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.

15
 Jack’s Page
By
The “Pull-it-surprise” Dog Author
Jack Greenberg

squeaker in it, so I can kill it again! How cool

is that? I can sleep with it in front of me, like
a soldier in his foxhole, or I can stick my
nose under it, just like as if it was my very
own tail. I’m actually getting’ a little drowsy
over here, just thinking about it.
Have you noticed how – every now and then
– your Humans get it into their heads that…
well… you don’t smell so great.

Sometimes I think about the friends

I knew back at the shelter. Sadly, many of
those guys didn’t make it. I was lucky
enough to find two Humans who needed me
to look after them. Anyway, this month’s dog
page is dedicated to them – my brothers and
sisters who didn’t make it. Arooooooo, my
peeps!
Hey! If you happen to think about it, I can soooo dig it.
why not get your Humans to consider
donating to a shelter or a rescue Cred. http://takeontorah.blogspot.com/2009/08/walking-
with-god.html
organization. There are a ton of them, and
Now, what’s up with that? I mean
they all need our help.
after all, who’s the expert when it comes to
Well, so much for old business.
smelling, around here, anyway? I mean, I
I just got a Kong snake. I love it. After I kill it,
think I smell just fine, and I outta know. Well,
my Humans can actually put another

16
I’ve said it before. Humans. Poor befuddled
creatures, they’d be lost without us.

A dog’s just minding his own business, and along

comes a human who feels some need to wash him. Hahahahaha! You go my buds!

While I remember, I’d like to put Cred. http://www.weight-loss-

something to bed, once and for all. About forums.buddyslim.com/weight-loss-challenge/5543-
natural-elements-7-finding-your-reason-lose-15.html
this scared of the basement thing. I’m a
Chow warrior. We’re not scared of anything.
Oh, and just one last order of
Just look at that homicidal mailman. I stand
business. David, I hope you’re reading this.
my ground with him everyday. And – what’s
The consensus is in. We can have
he do? He leaves, that’s what. Comes to the
cinnamon! Now maybe, he’ll add his
front porch, hears a fearless and vicious
delicious pancakes to the ever growing list
Chow warrior giving him what for, and he
of treats that he shares with his bestest pal –
leaves. So there. No, I’m not afraid of the
me.
basement. There’s a difference between
Well, you all know the drill – (Insert
fear and wisdom. The basement is evil.
patented, copyrighted, award winning,
Wise dogs eschew evil. (Eschew. Good
doggie sign off here.) – As they say at the
word, huh? It’s a writer thing.)
Purina Factory, chow puppies.

17
 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.

Here’s a nice forum if you’re dealing with Diabetes:

http://www.diabetesforums.com/

My Blog site:
http://blogs.alternet.org/bitcodavid/

An article discussing the use of unnecessary surgeries in Cancer cases:

http://www.nytimes.com/2011/02/24/opinion/24thu4.html?_r=1&nl=todaysheadlines

The article that inspired my “Morning Movement Interval.”

http://well.blogs.nytimes.com/2010/12/15/phys-ed-the-benefits-of-exercising-before-breakfast/

Monsanto’s latest noxious concoction:

http://articles.mercola.com/sites/articles/archive/2011/02/08/neotame-receives-fda-approval-but-
is-not-widely-used-yet.aspx

A gluten-free superfood:
http://glutenfreecooking.about.com/od/nutritionmealplanning/a/amaranth.htm

Bookmark this reference:

http://www.glycemicindex.com/

And this one:

http://nutritiondata.self.com/

Take the Marine Corps Physical Fitness Test:

http://artofmanliness.com/2009/06/25/30-days-to-a-better-man-day-26-take-the-marine-corps-
fitness-test/

World’s best cooking knives:

https://secure.kyoceraadvancedceramics.com/products/cutlery/index.html

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

A valuable resource, and funny to boot:

http://www.weight-loss-forums.buddyslim.com/weight-loss-challenge/5543-natural-elements-7-
finding-your-reason-lose-15.html

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

The Martial Arts Spectacular Issue:

Center your workout efforts on a Martial

Art: You can achieve all your physical Plus all our regular features
fitness goals by pursuing these ancient and
proven athletic activities.

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.

Strength training through dynamic

tension and stretching: Getting strong
without bulking up. Maintain
your flexibility and increase your power.

Jack explains the ancient art of Chow-fu.

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