School wasn't completely out this week.
Fictional school was out. Our 12-performance run of Spelling Bee kept Hidden Blog flush with photos and comments, and was a merry ride from start to finish with a tremendous small group. We averaged around a hundred visitors per performance, more than enough to get the walls bouncing with laughter of all ages. Considering that I'd started training for the Bee in January, last Sunday marked a new, clean page on the calendar.
I spent a couple hours tutoring a student. A few others have expressed interest. This will likely be a quiet, steady trickle of activity through the summer, leaving plenty of time to conjure up plans to boost the business with gusto in the fall.
High school activities colored the week. As mentioned earlier I attended a two-day leadership camp. It had the feel of a nonpartisan, fledgling ministry of wholesome values. Most of the feedback for change centered around converting it from lecture-based to activity-based, which opens exciting possibilities for the future.
I spent hours outdoors reading my birthday book from Dena called Start, about launching life into an awesome new direction. I also read a history book about the 1960 Rome Olympics and the many inspirational lessons of gold medalists Rafer Johnson, Wilma Rudolph, and other athletes who fell short of their goals.
I was fortunate to receive some well-wishes from former State Farm co-workers, and a warm reception from many at Normal Community High School and around the neighborhood with congratulations on moving on to this next phase of life's journey.
Spring continues to assert itself as poetically as ever. This week was sprinkled with warm clouds and rain of various thickness throughout, a delightful mix of patchy blue sky and flourishing foliage. Dena and I took it all in one breezy late afternoon after a couple hours of exercise, parking on the front step and sipping water easily, the scent of mowed grass and softened earth registering with each delicious breath. The swimming pool guys are in the process of opening for the summer season, but these last few weeks before then still conjure up the spirit of awakening.
We hit the eastern trail (interstate 74, to be exact) next Saturday to join the rest of Dena's family in North Carolina for a week of true recreation, a thousand miles from the nearest responsibility. God willing it will be a sun-kissed holiday, with the reverent undertone of the ocean tide in our ears. And occasionally, the visions of FIFA video soccer dominance... a recent league championship being another gaudy accomplishment afforded by the blessing of time.
The ministry of the future lies in wait, and we're looking forward to another sensational week of abundance and growth from God's path. May the rains and sunshine fall gently upon the shoulders of us all between the Sundays.
Sunday, June 2, 2013
10 Ways To Burn Fat Faster
By Hallie Levine, Redbook:
Stock up on green tea
Green tea isn't known only for its cancer-fighting benefits: It may help boost your metabolism, too. People who took green-tea extract three times a day saw their metabolic rate increase by about 4 percent, according to a study published in the American Journal of Clinical Nutrition. (Translation: You could burn an extra 60 calories a day, which equals about six pounds a year!) It may be because green tea contains catechins, which increase levels of the metabolism-speeding brain chemical norepinephrine, says Joy Bauer, a New York City nutritionist and author of Cooking with Joy.
Pump iron
Weight training is the ultimate way to burn calories fast. "A pound of muscle burns up to nine times the calories of a pound of fat," explains Richard Cotton, M.A., chief exercise physiologist for myexerciseplan.com. Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt. What's more, it gives your metabolism an added boost after you exercise: It remains in overdrive for up to two hours after the last bench press, according to a study published in Medicine & Science in Sports & Exercise. Strapped for time? Try these quick moves: squats, bench step-ups, lunges, push-ups, pull-ups and crunches. In a pinch, just do single sets of 10 for each exercise - you'll get optimal results for the time invested.
Eat iron
Yeah, we just told you to pump iron, but you also need to eat it. "If you don't have enough of this mineral, your body can't get enough oxygen to your cells, which slows down your metabolism," explains Samantha Heller, R.D., a nutritionist at the New York University Medical Center. Most multivitamins contain around 18 mg (the RDA for adults); you can also get your fill by eating three to four daily servings of foods rich in iron, such as lean red meat, chicken, fortified cereal and soy nuts. If you are feeling symptoms such as fatigue and weakness, ask your doctor to test you for anemia (it's a simple blood test) at your next physical.
Order water - and ask for a refill
A German study found that when you drink 17 ounces of water (about two glasses) within a certain time frame, your metabolic rate shoots up by about 30 percent. Using these results, they estimate that by increasing your current water intake by 1.5 liters a day, a person would burn an extra 17,400 calories a year, resulting in about a five-pound weight loss.
Get your thyroid checked
Suspect you have a sluggish metabolism? You might have hypothyroidism, or an underactive thyroid gland, which afflicts about 25 percent of American women - many of whom don't know they have the condition, according to the American Association of Clinical Endocrinologists. "The thyroid gland controls your body's metabolism, so one of the first signs that it may be off is an inability to lose weight," explains Pamela Peeke, M.D., professor of medicine at the University of Maryland and author of Fight Fat After Forty. Your doctor can determine if you're suffering from hypothyroidism by running a blood test. If you do have an underactive thyroid, you'll be treated with a synthetic thyroid supplement, which you will need to take for the rest of your life (it will return your metabolism to normal, so it should be easier to lose weight).
Avoid alcohol
Want to keep your favorite meals from going straight to your hips (thighs, belly)? Wash them down with water, not wine. Alcohol slows your metabolism by depressing the central nervous system. A British study found that when alcohol was added to a high-fat, high-calorie meal, less dietary fat was burned off and more was stored as body fat.
Rev up workouts Interval training - in which you add bursts of high-intensity moves into your workout - is a surefire metabolism booster, says Glenn Gaesser, Ph.D., director of the Kinesiology Program at the University of Virginia and author of The Spark. Researchers at Laval University in Quebec found that high-intensity interval training burns more fat than regular, consistent aerobic exercise. If you usually jog at a 10-minute-mile pace, for example, add a 30-second sprint every five minutes. Or add a one-minute incline to your treadmill workout every five minutes. "Even if you just have 10 minutes for a quick workout, you can walk at a normal pace and then add in a 30-second bout of speed-walking every three minutes," recommends Gaesser.
Do more dairy
Women who ate low-fat dairy products, such as nonfat yogurt and low-fat cheese, three to four times a day lost 70 percent more fat than low-dairy dieters, according to a study published in the journal Obesity Research. "Calcium serves as a switch that tells your body to burn excess fat faster," explains study author Michael Zemel, M.D., director of the Nutrition Institute at the University of Tennessee in Knoxville. Sorry, but you won't reap the same benefits from calcium-fortified O.J. Research shows that you get the best results from dairy products themselves, not fortified foods. Aim for 1,200 mg, which includes about three servings of dairy a day.
Take up a new sport
Are you like Old Faithful when it comes to your morning walk or evening jog? Know this: The more you do an activity, the more your body adapts to it, so you burn fewer calories. If you want to light a fire under your metabolism, consider cross-training. For example, if you normally walk, try biking instead. "Since you're not used to working all those different muscles, it's a more intense workout, which can translate into a greater metabolic after-burn because your body is working harder to recover and get oxygen to all your tissues," says Carol Espel, M.S., an exercise physiologist for Equinox Fitness Clubs in New York City.
Go fish
Break out the lemon wedges: Regular fish eaters tend to have lower levels of the hormone leptin - good because high levels of leptin have been linked to low metabolism and obesity, says Louis Aronne, M.D., an obesity specialist at the New York Presbyterian Weill Cornell Medical Center. Try to consume three to four servings of a fatty fish, such as salmon, tuna or mackerel, each week.
Stock up on green tea
Green tea isn't known only for its cancer-fighting benefits: It may help boost your metabolism, too. People who took green-tea extract three times a day saw their metabolic rate increase by about 4 percent, according to a study published in the American Journal of Clinical Nutrition. (Translation: You could burn an extra 60 calories a day, which equals about six pounds a year!) It may be because green tea contains catechins, which increase levels of the metabolism-speeding brain chemical norepinephrine, says Joy Bauer, a New York City nutritionist and author of Cooking with Joy.
Pump iron
Weight training is the ultimate way to burn calories fast. "A pound of muscle burns up to nine times the calories of a pound of fat," explains Richard Cotton, M.A., chief exercise physiologist for myexerciseplan.com. Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt. What's more, it gives your metabolism an added boost after you exercise: It remains in overdrive for up to two hours after the last bench press, according to a study published in Medicine & Science in Sports & Exercise. Strapped for time? Try these quick moves: squats, bench step-ups, lunges, push-ups, pull-ups and crunches. In a pinch, just do single sets of 10 for each exercise - you'll get optimal results for the time invested.
Eat iron
Yeah, we just told you to pump iron, but you also need to eat it. "If you don't have enough of this mineral, your body can't get enough oxygen to your cells, which slows down your metabolism," explains Samantha Heller, R.D., a nutritionist at the New York University Medical Center. Most multivitamins contain around 18 mg (the RDA for adults); you can also get your fill by eating three to four daily servings of foods rich in iron, such as lean red meat, chicken, fortified cereal and soy nuts. If you are feeling symptoms such as fatigue and weakness, ask your doctor to test you for anemia (it's a simple blood test) at your next physical.
Order water - and ask for a refill
A German study found that when you drink 17 ounces of water (about two glasses) within a certain time frame, your metabolic rate shoots up by about 30 percent. Using these results, they estimate that by increasing your current water intake by 1.5 liters a day, a person would burn an extra 17,400 calories a year, resulting in about a five-pound weight loss.
Get your thyroid checked
Suspect you have a sluggish metabolism? You might have hypothyroidism, or an underactive thyroid gland, which afflicts about 25 percent of American women - many of whom don't know they have the condition, according to the American Association of Clinical Endocrinologists. "The thyroid gland controls your body's metabolism, so one of the first signs that it may be off is an inability to lose weight," explains Pamela Peeke, M.D., professor of medicine at the University of Maryland and author of Fight Fat After Forty. Your doctor can determine if you're suffering from hypothyroidism by running a blood test. If you do have an underactive thyroid, you'll be treated with a synthetic thyroid supplement, which you will need to take for the rest of your life (it will return your metabolism to normal, so it should be easier to lose weight).
Avoid alcohol
Want to keep your favorite meals from going straight to your hips (thighs, belly)? Wash them down with water, not wine. Alcohol slows your metabolism by depressing the central nervous system. A British study found that when alcohol was added to a high-fat, high-calorie meal, less dietary fat was burned off and more was stored as body fat.
Rev up workouts Interval training - in which you add bursts of high-intensity moves into your workout - is a surefire metabolism booster, says Glenn Gaesser, Ph.D., director of the Kinesiology Program at the University of Virginia and author of The Spark. Researchers at Laval University in Quebec found that high-intensity interval training burns more fat than regular, consistent aerobic exercise. If you usually jog at a 10-minute-mile pace, for example, add a 30-second sprint every five minutes. Or add a one-minute incline to your treadmill workout every five minutes. "Even if you just have 10 minutes for a quick workout, you can walk at a normal pace and then add in a 30-second bout of speed-walking every three minutes," recommends Gaesser.
Do more dairy
Women who ate low-fat dairy products, such as nonfat yogurt and low-fat cheese, three to four times a day lost 70 percent more fat than low-dairy dieters, according to a study published in the journal Obesity Research. "Calcium serves as a switch that tells your body to burn excess fat faster," explains study author Michael Zemel, M.D., director of the Nutrition Institute at the University of Tennessee in Knoxville. Sorry, but you won't reap the same benefits from calcium-fortified O.J. Research shows that you get the best results from dairy products themselves, not fortified foods. Aim for 1,200 mg, which includes about three servings of dairy a day.
Take up a new sport
Are you like Old Faithful when it comes to your morning walk or evening jog? Know this: The more you do an activity, the more your body adapts to it, so you burn fewer calories. If you want to light a fire under your metabolism, consider cross-training. For example, if you normally walk, try biking instead. "Since you're not used to working all those different muscles, it's a more intense workout, which can translate into a greater metabolic after-burn because your body is working harder to recover and get oxygen to all your tissues," says Carol Espel, M.S., an exercise physiologist for Equinox Fitness Clubs in New York City.
Go fish
Break out the lemon wedges: Regular fish eaters tend to have lower levels of the hormone leptin - good because high levels of leptin have been linked to low metabolism and obesity, says Louis Aronne, M.D., an obesity specialist at the New York Presbyterian Weill Cornell Medical Center. Try to consume three to four servings of a fatty fish, such as salmon, tuna or mackerel, each week.
Down On Luck
"Luck is a word people who are lazy use to describe people who are hustling. If you ever taste it in your mouth, spit it out as fast as you can." - Jon Acuff
Naturally I've heard of the luck of the Irish. And in light of the prejudices they faced as they first immigrated to America over a century ago, the gritty foundations they laid for society in some very literal ways (most notably coast-to-coast railroads and the drainage tiles here in the Midwest), and the tireless work of my own father... it's safe to agree that the appearances of luck are often just the sheen of exertions and devotions extremely well done. Fate guided by God and fruited from a relentless passion for the opportunities that life offers.
Naturally I've heard of the luck of the Irish. And in light of the prejudices they faced as they first immigrated to America over a century ago, the gritty foundations they laid for society in some very literal ways (most notably coast-to-coast railroads and the drainage tiles here in the Midwest), and the tireless work of my own father... it's safe to agree that the appearances of luck are often just the sheen of exertions and devotions extremely well done. Fate guided by God and fruited from a relentless passion for the opportunities that life offers.
Iron Standard
This week I was fortunate to be invited to participate in a leadership camp for high school students. It was framed with an Iron Standard, four tenets of living. It is exciting to experience something like this at a time of personal rebirth, to decide how to sculpt the second half of life into another full-figured masterpiece.
Be Humble
1. Realize you still have a lot to learn.
2. Recognize you can learn from anyone.
3. Be part of something bigger than yourself.
4. Team goals should be placed ahead of personal goals.
5. Show empathy towards others.
6. Put others' needs ahead of your own.
Listen
1. Listen to what others expect.
2. Listen to what others need.
3. Listen to the correct people.
4. Listen to develop trust with others.
5. Be quick to listen and slow to speak.
6. What you say should have value & purpose.
Serve Others
1. Make the right decisions for the right reasons.
2. Contribute positively any way you can.
3. Make those around you better.
4. Take initiative - look for what needs to be done & do it.
5. Build up others.
6. Help others to reach their goals.
Work Hard
1. Work hard to determine level of success.
2. Work hard academically.
3. Work hard athletically.
4. Work hard at your relationships.
5. Work hard when no one is looking.
6. Recognize that the greatest outwork everyone.
Be Humble
1. Realize you still have a lot to learn.
2. Recognize you can learn from anyone.
3. Be part of something bigger than yourself.
4. Team goals should be placed ahead of personal goals.
5. Show empathy towards others.
6. Put others' needs ahead of your own.
Listen
1. Listen to what others expect.
2. Listen to what others need.
3. Listen to the correct people.
4. Listen to develop trust with others.
5. Be quick to listen and slow to speak.
6. What you say should have value & purpose.
Serve Others
1. Make the right decisions for the right reasons.
2. Contribute positively any way you can.
3. Make those around you better.
4. Take initiative - look for what needs to be done & do it.
5. Build up others.
6. Help others to reach their goals.
Work Hard
1. Work hard to determine level of success.
2. Work hard academically.
3. Work hard athletically.
4. Work hard at your relationships.
5. Work hard when no one is looking.
6. Recognize that the greatest outwork everyone.
Living With Purpose, Instead Of Searching For It
"Forget finding a purpose. Live with purpose instead." - Jon Acuff
The idea is that seeking to determine some singular purpose for your life can be overwhelming or discouraging. I suppose there's an analogy to investing money - searching for one perfect stock is extraordinarily time-consuming, not to mention dangerously narrow.
Is it worthwhile instead to simply do what you love to do, as best you can?
- What gesture of kindness can you give to co-workers?
- What creativity can you bring tonight to your family?
- Where can you and your spouse go for a date this weekend?
- What might you do on your next vacation?
- What is your dream? How would you like your life to be in five years? What's one small step in that direction?
The idea is that seeking to determine some singular purpose for your life can be overwhelming or discouraging. I suppose there's an analogy to investing money - searching for one perfect stock is extraordinarily time-consuming, not to mention dangerously narrow.
Is it worthwhile instead to simply do what you love to do, as best you can?
- What gesture of kindness can you give to co-workers?
- What creativity can you bring tonight to your family?
- Where can you and your spouse go for a date this weekend?
- What might you do on your next vacation?
- What is your dream? How would you like your life to be in five years? What's one small step in that direction?
A Boat Length Ahead
During the 1960 Olympic trials for rowing, the favored team from the University of California did not intimidate the crew from the Navy, who upset them in the finals. Coach Lou Lindsey understood and countered Cal's strategy, as one team member later recalled:
"The idea was that if you [stick close during their big push], you're going to gain the upper hand. If they don't gain a thing, it is inherently demotivating for them. And that's exactly what happened the next day. At a thousand meters we were even with Cal, and when Cal took [their burst], we took ours. At the end we were still even with them. And five strokes later we were four seats out front. Why does that happen? Both crews did the same thing. But in their minds they lost, and in our minds we won. And the adrenaline you get from winning, and realizing that you had done, makes a helluva difference in your performance. We spurted to that four-seat lead and ended up winning by a full boat length."
Chances are that your today is fairly similar to someone else's. Will you see the bright or the dark side of it? Will you end up a boat length ahead or behind tomorrow?
"The idea was that if you [stick close during their big push], you're going to gain the upper hand. If they don't gain a thing, it is inherently demotivating for them. And that's exactly what happened the next day. At a thousand meters we were even with Cal, and when Cal took [their burst], we took ours. At the end we were still even with them. And five strokes later we were four seats out front. Why does that happen? Both crews did the same thing. But in their minds they lost, and in our minds we won. And the adrenaline you get from winning, and realizing that you had done, makes a helluva difference in your performance. We spurted to that four-seat lead and ended up winning by a full boat length."
Chances are that your today is fairly similar to someone else's. Will you see the bright or the dark side of it? Will you end up a boat length ahead or behind tomorrow?
Saturday, June 1, 2013
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