Author: armstrong.wou@gmail.com

“Nothing ever comes to one, that is worth having, except as a result of hard work.”—Booker T. Washington

Entitlement is a word that gets thrown around a lot lately.  We all hold a bit of it from time to time.  We expect to get something in this life.  Few of us, it might seem, recognize that we reap in proportion to what we sow.  In other words, work hard and it will pay off in the end.  Right?

It would be wonderful if we always received in proportion to the effort we apply, but, in the real world, it doesn’t.  There are always those who toil and never seem to get a break.  There are those who do little, but reap great reward.  Life is hard.  Sometimes it is much like a vacuum cleaner.  But, it is what it is.  We can hope to get what we earn, but sometimes, in the words of Forrest Gump, “it happens.”

In the world of sports, there can only be one victor.  Athletes work very hard and rise to great levels, but only one gets the gold medal or wins the championship.  Sure, we can say that the team or athlete with the most points deserves the trophy, but did the other team/athlete deserve it less?  Both, it could be presumed worked very hard to get to where they are.  Maybe, the victor prepared a bit more, but there are numerous contests that could have gone either way.  Does having a bit more luck at the right moment make one more deserving of reward?  I would say not.

But this is life.  We work our tails off (hopefully) and more often than not receive less than we deserve.  It seems unfair that athletes are negotiating eight-figure contracts and some teachers are working two jobs.  But it is what it is.  One can complain, but to what avail?

If we feel as though we are not getting a “fair deal”, we have options: 1) whine about it, 2) accept it, or 3) do something about it.  In most cases, option 3 is the best, but the one we are least willing to choose.  And doing something about it does not always mean we will better our situation.  The grass is not always greener.

Personally, I would prefer to be in a situation where I am not getting what I feel I have earned.  Sure, I might dream of riches, success, and an “easy life”, but I know that it would get old.  (Maybe not right away.)  We are wired to be productive.  If we are not getting what we feel we earned, this suggests (though not always—we often need to check ourselves) that we are working hard.  Hard work pays, but rarely what we are asking.

It is easy to choose option 1 and whine about our circumstances.  Perhaps, it is justified.  What, however, does whining accomplish?  Nothing.  Nothing other than to worsen our attitude.

If we are to be (extra)ordinary, we are to challenge our limitations.  We must put in more effort than the return we are to receive.  It we expect less than our effort demands, we will on occasion be surprised by receiving more.

“Be your best today; be better tomorrow” can lead to championships and financial success, but for most it will likely lead only to self-satisfaction and a good night’s sleep.  In the end, for what more can we realistically ask?

Carpe momento!

“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.”—Theodore Roosevelt

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“Our heritage and ideals, our code and standards – the things we live by and teach our children – are preserved or diminished by how freely we exchange ideas and feelings.”—Walt Disney

I am still recovering from our two-week vacation back east.  (I will spare the diet and weight-loss details.) I continue, however, to revisit the details of the trip and all to which we were able to expose our kids.  So much of my life and my wife’s life was seen in such a short time.  Our kids were able to visit quite a few family members who they don’t often get to see.  They also met some of our most important friends—the kind of friends one can go years without seeing and pick up right where they left off and with whom spouses can enter in late and feel as though they have been part of the relationship from the beginning.

Visiting many of the historical sites of our youth was wonderful, but the people who helped make us who we are is better.  Family and friends are what give meaning to the places.  Their presence brings back a flood of memories.  I believe it is important for our children to have a connection to our past.  It is important that they learn about their roots.  Who better than from grandparents, aunts, uncles, cousins, and old friends?

We are all connected in far more ways than we can imagine.  I have no doubt that paths may have been crossed more times than we might expect.  (My wife and I worked within blocks of each other in the brief time I lived in NY.  And then, of course, my dad and his wife moved within a few miles from where she lived in Virginia, which sealed our destiny.)

On top of all the sites we visited in Oyster Bay, NYC, Pittsburgh, Morgantown, Annapolis, Baltimore, and Washington, DC, we showed the kids the site of our first date and (to the sound of their groans) our first kiss.  They go a glimpse of over 50 years of our lives in just 15 days.  They have just a little better understanding of who they are by being exposed to who we are.

It is essential that we remember where it is we come from and who has influenced us (even if that influence or experience was a negative).  We are shaped, whether we like it or not by every person, place, and experience in our life.  We have not arrived where we are or to where we are going in isolation.

Carpe momento!

“Judge a man by his questions rather than his answers.”—Voltaire

It is often said: “Don’t judge a book by its cover.”  Unfortunately, we often judge without even seeing the cover.  We judge by what others tell us—often people who haven’t seen the cover for themselves.

I regularly attend a Friday men’s group.  The other day, a friend jokingly brought up the name of a rather controversial person—someone to whom I have a history with and affinity toward.  He met no harm in his comment.  In any other time and place, I might have enjoyed his humor.  But, knowing the group—and especially certain individuals in the group—and their opinions of this person, my stomach knotted up, knowing what was to come.  And come it did.  One gentleman set off on a tirade against this person and wouldn’t stop.  Now, I am fine with people having differing views.  I have shared before that respectful discourse is the foundation of a liberal education.  Being open to dissenting views is essential to growth.  But—I have a huge problem with opinions that are uninformed and blatantly false.  In the case of this group, most who might have an opinion—and especially the one who went off on this person—have never read any of this person’s writing nor have they heard him speak.  In most cases, the information and opinions they have come from someone who, likewise, has never read any of this person’s writing or heard him speak.  Thus, their opinions are unfounded and purely speculative.

We see the same formulation of opinion across our communities.  “Fake news” has become a common phrase in recent years.  Too many of us make the mistake of believing things we are told or see in the “news” without fact-checking.  We judge people based upon the opinions of people who claim authority but have little to no basis upon which to comment.  The “news” habitually runs stories without sufficient facts.  We are fed a huge pile of manure and told that it smells like roses—and we believe it!  We forget that the news programs are competing for ratings and advertising dollars.  They want to keep us on the hook, so the stretch out coverage and to do so they bring in “experts” to discuss possible motives and what might have happened.  They are clear that they speculating, but we don’t take the time to hear this and we jump to judgement.

We do the same with gossip.  We talk as though we have the facts, but, in reality, we are passing on hearsay that has passed though countless people who have little to no concern for truth.  Often it is benign and unintentional.  I have passed on my share of memes and “news” stories that have proved to be false.  After we get burned a couple of times, though, we should learn not to put our hand in the fire.

We need to ask questions before we come to any conclusions.  We should seek truth and remember that “the truth will set (us) free”.  Ironically, this controversial person to whom I refer is controversial because he dares to ask questions and pursue a deeper understanding of what many hold sacred.  Personally, I will receive the person who questions me more readily than the one who will follow me blindly.  With the former, I am likely led to a better place.

Carpe momento!

Image source: http://www.supersoul.tv/supersoul-100/soul-teachers/rob-bell

Eleanor Roosevelt.

I have been considering the influence of Theodore Roosevelt and Andrew Carnegie in my life.  As the title suggests, I am influenced by women, as well.  Among these, Eleanor Roosevelt stands out—in part, because she is T.R.’s niece and spent a considerable amount of time at Sagamore Hill in her childhood.  She was certainly influenced by her uncle, as well.  Like her uncle, she is often a source of inspiration to me.

Among my favorite Eleanor Roosevelt pearls are:

“Great minds discuss ideas; average minds discuss events; small minds discuss people.”

“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I lived through this horror. I can take the next thing that comes along.’”

“You must do the things you think you cannot do.”

“People grow through experience if they meet life honestly and courageously. This is how character is built.”

“When you cease to make a contribution, you begin to die.”

Image: http://firstladies.c-span.org/Images/VideoStillImgs/EleanorRoosevelt_640x400.jpg

Andrew Carnegie.

Visiting the Carnegie Museums in Pittsburgh brought back memories.  I grew up with school field trips to the museum.  I also took art lessons on Saturday mornings there.  (I would be picked up by my father and change into my little league football uniform in the Liberty Tunnel.)  Connecting the trip to Pittsburgh to New York was enlightening.  I realized the extent to which my values have been affected by the likes of Theodore Roosevelt, Andrew Carnegie, and others.

I have read “Gospel of Wealth” and other writings of Andrew Carnegie numerous times.  I reflect on these often.

One of my favorite quotes of Andrew Carnegie is: “As I grow older, I pay less attention to what men say. I just watch what they do.”  I respect the approach Carnegie had to life.  Starting with next to nothing, he grew a tremendous wealth.  More importantly, he put his wealth to use for the benefit of others.  Carnegie new that there would always be a gulf between the rich and poor.  This, he believed, is essential.  With such wealth, there is great responsibility.

Carnegie knew that without people of great wealth there would be no libraries, museums, and civic centers.  If wealth were evenly distributed, there would be no incentive to give to such for such purposes.  (This impacts my interpretation of “The Tragedy of the Commons” by Garrett Hardin.)  Carnegie’s legacy demonstrates that he acted on what he said.  Across the country, numerous institutions bear his name.  During our visit to Pittsburgh, I drove through the town of Carnegie, saw Carnegie-Mellon University, visited Carnegie Museum of Natural History and Museum of Art, and recalled the frequent visits to the Carnegie Library.  Of course, everyone knows of Carnegie Hall in New York (few may not be aware of there is also a Carnegie Music Hall in his hometown of Dumfermline, Scotland).  He also founded Lauder College in Scotland (named after the uncle, who encouraged him to get an education), which now bears the name Carnegie College.  His legacy not only includes museums, schools, concert halls, and cities, but a dinosaur (Diplodocus carnegiei), a cactus (Carnegiea gigantea), the Carnegie Medal for children’s literature, as well as other foundations and awards, bear his name.  These are all because he saw that wealth is to be spent for the benefit of others.

Like Roosevelt, Carnegie promoted the necessity of a work ethic.  He said, “You cannot push any one up a ladder unless he be willing to climb a little himself.”  These were not “pull yourself up by the bootstraps” men.  These know that effort must be met with opportunity.  I have great appreciation for this philosophy.  Certainly, this has impacted my beliefs about education.

Carnegie tells us to work hard and take advantage of the cultural and educational opportunities afforded us.  As we become successful, we are obligated to give back.

I am grateful for my education and the opportunities.  I have been blessed to experience the Carnegie legacy.  As well, I am obligated to pass it on.

Be your best today; be better tomorrow.

Carpe momento!

Teddy Roosevelt.

I begin with Theodore Roosevelt, because that is where our recent vacation began—Oyster Bay.  After touring Raynham Hall, we visited the grave of our 26th President of the United States.  The following day, we went to Sagamore Hill.

There is little not to like about T.R.  He is a man’s man, so to speak.  He spoke and wrote of the importance of a sound mind and body.  He was a father and husband above all else.  While I tend to wonder how his political views would translate into the demands of 2017 (it fascinates me that the challenges facing the US in the early 1900s still exist in the early 2000s) and think we can use a man like T.R. today, I want to focus on the man and his character.

I often quote Teddy Roosevelt.  He was a man of great wisdom.  He was also a man who respected the opinions of others and, moreover, respected the classes of society.  He believed that we best solve society’s challenges by getting to know one another and understanding one another’s circumstances.

T.R. was wealthy.  He came from what might be labeled “white privilege”, today.  Nonetheless, he put his wealth and influence to work to help his fellow man.  He sought to better the lives of his countryman.  He sought better wages for the working class, but he also expected one to work (if he were able) to earn his living.  As well, he expected that those who could not work would be provided for.  His “privilege” came with responsibility.

Despite being a sickly child, T.R. took personal responsibility for his health.  He exercised regularly and conditioned his body to overcome his physical infirmities.  He advocated to healthy living.

T.R. was an avid reader.  I was impressed by the books in nearly every room.  He believed in developing the mind and body.

The Roosevelt children went to public school.  Roosevelt believed that we can best help our neighbors when we know them and associate with them.  It no surprise to me the level to which the community of Oyster Bay esteems the Roosevelts.  Education is important for the advancement of the individual, but it is essential for the advancement of society.  Thus, I write often in favor of education reform and have faith in public education.

Roosevelt was the first POTUS to live away from the White House during his term in office.  Sagamore Hill was always his home—and a home it was.  Again, family was a priority, as it should be.  It was interesting the level to which his children were afforded the opportunity to participate in the discussions at the dinner table.  Indeed, they were expected to participate—even when visiting dignitaries were present.  How many of us, today, can say the same for our households?  As well, how many of us stress the importance of the family meal at the dining table.  Sadly, (and I can fall victim to this) we too often eat dinner in front of the television.  Many do not even eat as a family.  The Roosevelt children knew that, if they did not make it to the dining room for dinner time, they might be relegated to the second seating (the Roosevelts frequently had multiple seatings for dinner because of the volume of visitors to the home, and the children wanted to eat with their preferred guests) or in the kitchen.  I found myself imaging what these dinners must have been like.  I also considered the degree to which I afford my children such opportunities.  Of course, I may never have the level of guest in my home, but it is, nonetheless, important that we entertain a variety of people in our home and encourage the children to participate.

Also, noteworthy at Sagamore Hill were the animal specimens.  Today, we might be offended by animal trophies, but in T.R.’s day, these were less for personal show and more for educational purposes.  Theodore Roosevelt collected thousands of specimens for the Smithsonian Institute, the National Museum, and the American Museum of Natural History.  Interestingly, Andrew Carnegie helped fund some of these expeditions.  I could not help but wonder if any of the specimens on display at the Carnegie Museum of Natural History were the product of T.R.’s hunts.  These remain today as specimens for all to see and to study.  Thus, he gave access to many who might never otherwise have opportunity to see.  And it must be remembered that Roosevelt was a great advocate for conservation of natural resources and extending federal protection to land and wildlife.  In my opinion, he is the epitome of stewardship of God’s creation.  I would trust that, if alive today, his methods would be a bit different.

Theodore Roosevelt is well known for his “speak softly and carry a big stick” philosophy.  He was not a man of war, despite his fame for his military successes.  He understood, however, the importance of strength, both individually and nationally.  Civility is to be backed with strength.  We cannot speak of justice without being willing to fight against injustice.   Fighting is, of course, as last resort.  We must, however, stand for ourselves and, moreover, for others.  I hope I have lived as such.  I strive to instill this in my own children.

I will never likely have the power and opportunity Theodore Roosevelt had to affect the world, but I hope that I can have such an affect where I can.  I hope that I live in such an (extra)ordinary fashion.

Be your best today; be better tomorrow.

Carpe momento!

“If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month.”–Theodore Roosevelt

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“A very large share of the rancor of political and social strife arises either from sheer misunderstanding by one section, or by one class, of another, or else from the fact that the two sections, or two classes, are so cut off from each other that neither appreciates the other’s passions, prejudices, and, indeed, point of view, while they are both entirely ignorant of their community of feeling as regards the essentials of manhood and humanity.”–Theodore Roosevelt

One thing that my recent vacation reminded me is of our responsibility as stewards of what we are given.  I would encourage any who might believe that the disparity of wealth is evil to reconsider. Without financial wealth, we would not have the schools, museums, and cultural centers we have. The problem lies not in the wealth. The problem lies in the hearts of those who hold it. The problem does not lie in privilege. Theodore Roosevelt, of course, came from privilege, but he was also taught responsibility. Andrew Carnegie came from nothing, but he was taught the value of hard work and education. Both of these men taught that we all play a role in the success of our society. Neither believed in handouts, but they believed in and offered a hand up.

Arguments about entitlement and privilege abound.  There is an old adage that suggests when you give a man a fish you feed him for a day; if you teach a man to fish and you will feed him for a lifetime.  It is my humble opinion that the likes of Carnegie and Roosevelt did all that they could to teach us to fish. In proposing his “Square Deal”

, Roosevelt stood having the rules changed “so as to work for a more substantial equality of opportunity and of reward for equally good service”.  Two key objectives are presented here: opportunity and effort.  He expected a fair wage for workers, but he also expected that those who are able would work for their wage.  Likewise, Carnegie believed in work.  Both men, I believe, sought to create opportunity.  We seem to have forgotten the example of these and other great men and women of their time.  We seem to want, as Dire Straits sang, our “money for nothing.”  We ought to want to work and earn our way, and those with the means should want to help.

To give to charity, today, is often to offer the fish.  Few seem to want to put their success to helping others succeed.

I heard on the news this week of a state having to cut library funding because of revenue shortages.  This should not be the role of the government, per se.  Men like Carnegie and Roosevelt sought to create the means for anyone who is willing to be educated.  Carnegie knew that without a wealthy class with a sense of stewardship, there would be no libraries and museums to speak of.  One need only look at the post-World War II Germanys to see this played out.  It is rather certain that wealth and responsibility are an essential to the growth and success of our Republic.  One without the other is likely to fail.  Wealth without responsibility has concern only for itself.  Responsibility without the means may be well-intended, but inevitably allows sacrifice give way to self-preservation.  At best, one of modest means can contribute only a small amount to the benefit of his neighbor.  Thus, we often face unfortunate cuts to public libraries and education.

Central to the values I learned from these men and countless others is civic responsibility.  Remember when John F. Kennedy encouraged us to “ask not what your country can do for you; ask what you can do for your country”?  I wonder sometimes the extent to which Civics is still taught in our schools.  I wonder the extent to which those of us who were taught these lessons in school still abide by them.  Sadly, we prefer to take what we can with little regard for others (I view this from the perspective of the Commons).  If, however, we are to be (extra)ordinary—to be persons of influence (and we can all influence our spheres)—we must be engaged in our communities, carry our own weight when we are able, and express what Theodore Roosevelt called “fellow feeling”.

“Surplus wealth is a sacred trust which its possessor is bound to administer in his lifetime for the good of the community.”—Andrew Carnegie

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I just returned home from a two-week vacation to the east coast.  We traveled through six states and the District of Columbia in just over 14 days.  We started in my wife’s home town of Oyster Bay (Long Island), NY and visited NYC, Pittsburgh (my home town), Morgantown, WV (where I went to college), Hagarstown, MD, Baltimore, Annapolis, Washington, DC, and northern VA.  We visited Raynham Hall (the home or Revolutionary War spy, Robert Townsend, AKA “Culper, Jr.”), Teddy Roosevelt’s grave and Sagamore Hill home, the Empire State Building, the Statue of Liberty, Ellis Island, Fort Pitt Museum, Carnegie Museum (Pittsburgh), and Mount Vernon, among numerous other sites and eatery. We visited friends and family.  It was, for me, a time to reflect on the influences that have made me who I am.

I have a personal belief that three crucial writings should be a part of the high school curriculum.  These are: The Gospel of Wealth (Andrew Carnegie), The Strenuous Life (Theodore Roosevelt), and “The Tragedy of the Commons” (Garrett Hardin).  These have shaped my thinking over the years, and I revisit them often.  I list these, not because I think that everyone should think like me (or these writers).  I list these because they address problems the remain in our society and provide a platform for discussion.

My recent trip reminded me of how influential Theodore Roosevelt and Andrew Carnegie have been and the legacy that they have left for all of us.  I realized the significance of their impression upon me as I walked the grounds of Sagamore Hill and visited Carnegie Museum.  I was compelled, during the trip, to reread The Strenuous Life, which is a series of articles that Roosevelt wrote around the turn of the 20^th century.  It stuck me how relevant these remain for us today.

Over the next few days, I intend to reflect on the influence of these men and, possibly, others (and women—e.g., Eleanor Roosevelt) and their relevance for the issues that confront us today.  So, stay tuned….

Carpe momento!

“We are in honor bound to put into practice what we preach; to remember that we are not to be excused if we do not; and that in the last resort no material prosperity, no business acumen, no intellectual development of any kind, can atone in the life of a nation for the lack of the fundamental qualities of courage, honesty, and common sense.”–Theodore Roosevelt

 

A number of years ago, my dad (William W. Armstrong) published an article, “The Boss Has Read Another Book!”  I think about that article nearly every time I hear someone talk about a new diet or exercise program.  Let’s face it, we are as attracted to the latest fitness trends as managers are to the latest leadership philosophy.  Unfortunately, both are often equally ineffective—or have the same life expectancy.  The fitness industry has (and, perhaps, always has been) driven by marketing and fads.  The reality is, however, that there is very little new under the sun.  In my experience, simple continues to emerge as most effective.  It is all about overload, specificity, portion control, and, most importantly, action.  Yeah, if you don’t do it, it ain’t gonna work—no matter how effective.

So, when a trainer approaches with the latest and greatest “secret” or “shortcut” to success, be skeptical.  Be aware, and understand that there are no secrets—there is no easy way to fitness.  In 20 years of teaching, I have come to find that my education has given me the knowledge to better understand the “whys” (and, more importantly, the “why nots”) of exercise physiology and that the “hows” are really pretty basic.

With diet, it doesn’t matter so much what we call it or who among our evolutionary ancestors ate what.  What are most important is caloric balance and macro-nutrient balance.  More than half (according to Dr. Mike Israetel et al.) of weight management is calories in v. calories out.  In other words, if you eat too much, it will make you fat.  Another 30-percent or so of weight management is what you eat—carbohydrates, proteins, fats, and the quality thereof.  High-carb/low-fat or low-carb/moderate fat?  Macro balance matters mostly as it relates to goals and performance.  In general, you will need more carbs if you are training than if you are sedentary, but, for most, caloric balance will be most important in managing body composition.  Now, quality of carbs and fats?  These are very important.  These are vital, but there are no secret foods.  There are no nutritional miracles.  Simply, choose whole and natural over refined and processed.  Complex carbs over simple sugars.  Whole fruits and vegetables over any other form—the more you do anything to fruits and vegetables, other than cutting, the more you lessen the nutritional value and amount of fullness you get from these.  (The exception being for those—athletes and bodybuilders—for whom the goal is to cram in as many calories as possible.  These are not necessarily wanting to have to digest a lot of plant fiber.)  A simple rule: avoid sugar and alcohol to lose fat.

Nutritional fat is not the enemy.  To lose body fat, we want to eat less food (period).  Fat makes one feel full and, thus, eat less.  Eating more fat is not what makes us fat.  Eating too many calories is what makes us fat.  The quality of fat is important, however, one need not get too caught up in the trans-, mono-, poly-, and saturated v. unsaturated fat debates.  Just consider that the more the fat has been processed to get to your table, the less healthy it is going to be.  In other words, get your fats from food and avoid adding fats to the foods you eat.

Exercise?  Again, keep to the basics.  The more you complicate exercise with the gimmicky crap that is being marketed, the more exercise you will have to do for it to be effective.  (I refer to this as “opportunity cost”.)  Unless you are an athlete or bodybuilder—i.e., training for a specific performance goal—the K.I.S.S. principle applies (remember: keep it simple, stupid?).  Stick to basic movements.  Lift as heavy as you safely can.  Allow for adequate recovery.

No method of cardio is more effective than another (for the most part).  Cardio is only effective if you do it.  So, in general, move as much and as frequently as possible, and strive to move more.  When it comes to cardiorespiratory exercise—i.e., aerobic exercise for the purposes of improving one’s health, appearance, and/or performance—most of us will want to be as time-effective as possible.  Thus, some form of interval training may be preferred.  If you like to do it, do it and do it often.

Specificity is king (or queen).  Realize that the more a prescribed exercise program combines activities with differing goals—e.g. combines resistance or weight training with cardio—the less effective it will be.  So, build strength and muscle with weight training, and build cardiorespiratory endurance with aerobic exercise.  Be wary of exercise programs that promise phenomenal results in only minutes a day.

Really, there is nothing quite so difficult about it.  Your trainer has no real secrets.  Trust me, there is no Illuminati of Exercise.  The big secret is that it takes great effort—more than most of us are willing to exert—to have the physique we desire.  Be strict with the diet and diligent with the exercise.  If you are looking for shortcut, beware.

Be your best today; be better tomorrow.

Carpe momento!

A calorie, we learned in science class, is the amount of heat energy required to raise one gram of water one degree Celsius.  Right?  Simple, then?  A food label tells us how many calories are in the foods we are eating and weight management is just a matter of calories in and calories out.  No?  No.

First, we have to understand the difference between a “calorie” and a “Calorie”.  Little “c” calorie is the unit of heat energy we learned in science.  Big “C” Calorie is actually “kilocalories”.  (Some of us may remember learning the metric system in school because the US was going to be changing over from our confusing system to the much simpler metric system that involved multiples of ten?)  A kilocalorie is 1000 calories or 1 Calorie.

So, we got that straight.  We just have to shift our minds to kcals.  Done.  Not exactly.

It turns out that the calories on the label may not necessarily be the calories our body actually uses.  The labels assume that we all process foods the same and that the same energy that is released by burning foodstuff is the same energy released through the digestive process.  Wrong.  So, at best, the food labels should inform us, but should be taken with a grain of salt (figuratively).

If you track calories, remember that the calories in v. calories out equation is pretty fluid.  (This is why the most serious about body composition, e.g., body builders, are so meticulous about meal planning and preparation.)  At best, the equation is a net relationship of calories consumed and calories expended over much time.

It is pretty well accepted that caloric balance is the most important consideration in weight management.  Once you have zeroed in on your caloric needs, it should be a matter of just counting calories.  Yes and no.  Perhaps when the most extreme changes in weight are sought.  As one comes closer to becoming lean, food choices become more important.

Macro balance (the relative amounts of carbohydrates, fats, and proteins in the diet) are of the second greatest consideration in the diet.  While for some, simply following “if it fits your macros” (IIFYM) works, but, naturally, it isn’t all that easy.  Some fats are healthier than others.  Proteins are combinations of 20 amino acids that need to be balanced.  And there are all sorts of carbohydrate choices that can be good or bad depending on when then are consumed.

Nutrient timing can also be an important factor in weight management.  Some foods are absorbed faster than others.  This needs to be considered—especially for athletes and those looking to sculpt a leaner body composition.  For the average person, though, nutrient timing can best be managed by eating regular, small, nutritious meals.

But, back to the calorie.  Can we just trust that a calorie is a calorie?  No.  Studies have shown that mixed diets are not all the same.  In other words, a hypocaloric diet will result in weight loss, but the magnitude of the weight loss will depend on the composition of the diet.  Recent research has shown that protein is quite important.  While higher protein may not result in greater weight loss, it does tend to preserve lean tissue.

Another important consideration is the level of satiety provided by a food.  Foods with high glycemic indexes (i.e., sugary foods) empty quickly from the stomach and cause one to actually eat more food.  These can also more easily be stored as fat, if the muscle doesn’t have an immediate demand for the glucose.  Fiber is included in the food energy, but does not supply an appreciable amount of food energy.  Fiber also takes more time to empty from the stomach and, thus, tends to prevent over-eating.  Fiber can also carry with it fats and trapped carbohydrates, thus reducing the “calories in”.  In general, the more work that the body has to do to break down and absorb a food, the less accurate the food label is going to be.

Our bodies are all different.  Our ability to extract energy from the foods we eat also varies.  Food labels are a guide.  Calorie counting is a tool, but a quite primitive tool, at best.  If fat loss is a goal, plan your meals and have “convenience” food around that will support your goals rather than sabotage your progress.  Keep it simple: eat plenty of quality protein, consume high fiber carbohydrates (i.e., whole fruits and vegetables), and include healthy fats (olive oil, real butter, coconut oil, avocados, etc.) that will fill you up and curb your hunger. 

Consider apples v. apple juice.  Both have a similar glycemic index (38 v. 41, respectively), but…. A medium apple has about 90 kcal.  A serving (1 cup, 8 ounces) of apple juice is about 115 kcal.  This doesn’t seem so different—only 25 kcal—however, calories add up, and how satisfying is an 8-ounce glass of apple juice??  (Most will pour 12-16 ounces, or more!)  Thirsty?  Drink water (0 kcal).  Eat the apple and feel full.

Hungry?  Grab a handful of almonds instead of chips.  One serving of almonds (~23 almonds, 1 oz., ¼ cup, or about a handful) has 162 kcal, but that includes 14 g of healthy fat and 6 g of protein.  It should also be noted that only about 70% of those calories are actually absorbed (again, you can’t always trust the label).  Chips?  One ounce has only 152 kcal.  Better?  Right?  Not if you want a food with reasonable protein, healthy fats, and that will leave you satisfied.  (Lay’s is honest in their advertising that no one can eat just one.  Chips taste really good.)

Enjoy food, but enjoy it wisely.  Know that not all calories are not equal.

Be your best today; be better tomorrow.

Image: Cloudy with a Chance of Meatballs 2

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