BY EMMET RUSHE: I hear it all the time in consultations. You may have even said it yourself at one stage or another. It is one of the most confusing things for most people who try and be ‘good’ and still cannot lose weight and it usually goes like this;‘I don’t understand, I eat healthy all the time, but I can’t lose weight’If you ask a hundred different people what ‘healthy eating’ is, you will more than likely get a hundred different answers. Some people think that eating healthy means cutting out certain foods. Others think that it is about cutting out a food group (carbs, fats). For others, it is about eating a ‘balanced’ diet.The problem with ‘healthy eating is simple; people don’t know the difference between eating for health and eating for weight loss.Energy balance in the body is the relationship between ‘energy in’ (food and calories through food and drink) and ‘energy out’ (calories used for daily energy requirements). This relationship dictates whether weight is lost, gained or remains the same.Whether you are eating healthy or not, if you are in a positive energy balance, you are taking more calories in than you are expending through physical activity, you will gain weight. If your calorie intake matches your calorie expenditure, you are in a Neutral energy balance and weight will remain the same. It is only when you get into a negative energy balance, where you are expending more calories than you are taking in, that weight loss will occur.Good nutrition should achieve health, but it should also provide nutrient density, control energy balance and be outcome-based.The outcome is the main point that most miss when they start to eat ‘healthy’.They want to lose weight, so they start what they think is a healthy eating plan.They initially get some weight loss, and then it stalls. They continue with the healthy eating plan, even though it isn’t doing what they wanted it to do when they started it: to help them to lose weight. With any nutrition plan, whether it be ‘healthy eating’, ‘clean eating’ ‘low carb’, ‘paleo’, or any of the thousands of other diets that are out there, the rules remain the same;If you take in more calories than you expend, YOU WILL NOT LOSE WEIGHT, It is impossible.The ‘Laws of Thermodynamics’ do not change, no matter what the plan is.The type of foods that you choose during your healthy eating plan is usually the problem. For most, they will class foods like salads as the healthy option, but some of these salads can come in higher in calories than even a big mac meal.A Crispy Chicken Caesar Salad can come in at a whopping 1000 calories, and that is before you add the salad dressing.Your typical egg, tuna or chicken salad can come in at 700 calories.Your choice of breakfast can also set back your weight loss goals.A typical ‘healthy’ breakfast that you would see on any advertisement is usually, wholewheat toast, orange juice, a bowl of special k and an egg.This ‘healthy’ breakfast can come in at a whopping 700 calories.An average female, looking to lose weight, who had this breakfast and a Caesar salad would probably be a maintenance calories at this stage, and this isn’t allowing for dinner or snacks.Your weight loss goals will always be determined by your calorie intake.It doesn’t matter how healthy you think you are eating, if your goal is weight loss and you are not losing weight, you need to re-evaluate your goals. #TrainSmartIf you have any question on this article or for getting a tailored program based on your starting point, please contact me through the link below. https://www.facebook.com/pages/Rushe-Fitness/120518884715118EMMET RUSHE: IS HEALTHY EATING PREVENTING YOU FROM LOSING WEIGHT? was last modified: May 3rd, 2015 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:emmet rushehealthy eatingweight loss
ALAMEDA — The Raiders released wide receiver J.J. Nelson Thursday and signed Marcell Ateman, who made a U-turn from the waiver wire back to the 53-man roster.Nelson, signed in the off-season to provide a downfield receiving threat, missed the last two games with an ankle injury and coach Jon Gruden appeared to be growing frustrated with the inability of the wide receiver to be available for practices and games.After a strong training camp and exhibition season, Nelson was played in Week 1 …
From the Cape West Coast on the desert border with Namibia to northern KwaZulu-Natal, the South African coastline stretches more 2 500 kilometres and boasts some of the most beautiful beach landscapes in the world. Kei Mouth in the Eastern Cape is one of many beaches along the South African coastline that you can enjoy this summer. (Image: Brand South Africa)Brand South Africa reporterEverything from popular blue flag beaches to secluded sandy stretches seemingly untouched by the modern world, South Africa’s beaches have something for everyone and every taste: surfing, fishing or relaxing.Here are captivating images of just a small portion of the majestic South African coastline.Hobie Beach: When in Port Elizabeth, check out Hobie Beach. Situated in the vicinity of The Boardwalk, the beach hosts the annual Splash Festival, which has great shopping and entertainment. The beach, which is a favourite for swimming, sunbathing and body surfing, also offers sheltered rock pools with interesting inter-tidal sea life. It also includes a launching place for sailing and rubber ducking. (Image: Nelson Mandela Bay Tourism)Jeffreys Bay: South Africa’s home of surfing is a laid back hamlet that always opens its arms to tourists. Try your hand at surfing or just relax with a drink at the Jolly Dolphin pub. (Image: South African Tourism)Kei Mouth: The small seaside village of Kei Mouth is less than 100km from East London. With a comfortable climate and uncluttered beaches on the western bank of the Great Kei River, the area is a popular fishing spot and for those looking for a slower pace. (Image: Wikipedia)Morgans Bay: Just an hour’s drive from East London, this little resort town has been the Eastern Cape’s best kept secret for its frequent visitors until recently. Now, it graces must-visit lists. Don’t be surprised if the beach is packed in December. Book early. (Image: Morgan Bay Hotel)Nahoon: Nahoon is a popular East London beach, and is one of the region’s top surf spots with almost perfect waves. Watersports, safe swimming and fishing are also big attractions for locals and tourists alike. (Image: Shamin Chibba)Umhlanga Rocks: Meaning “the place of reeds” in Zulu, Umhlanga Rocks makes for a fine getaway for those looking to do some shopping and fine dining. And if you want to stay in luxury with a great view of the ocean, The Oyster Box Hotel should be your first choice. (Image: Caelus Aerial Photography)Boulders Beach: Boulders Beach, near Simon’s Town, Cape Town, is renowned for its penguin population and picture-postcard family-friendly beaches. Boardwalk tours through the penguin colony give visitors a close-up view of the endangered African penguin. (Image: South African Tourism)Christmas Bay: Situated in Ballito Bay, it is here that the wreck of the Phoenix can be spotted. (Image: Tourism KwaDukuza)Camps Bay: As one of South Africa’s most famous beaches, Camp’s Bay attracts tourists and locals alike with pristine white sand beaches, favourable summer weather and one-in-a-million views of the majestic Table Mountain. (Image: Wikipedia)Hermanus: Hermanus is a coastal town on the southern coast of the Western Cape, renowned for its perfect whale-watching experience. Humpbacks and blue whales can be spotted along its coast from June to December. (Southern Destinations.com)Noordhoek: As one of the Cape’s best kept secrets, Noordhoek hides in the shadow of Chapman’s Peak. Its picturesque and sandy shoreline is popular with horse riders and families. (Image: Noordhoek Tourism)Paternoster: Paternoster is one of the oldest fishing villages on the west coast of South Africa. (Image: Audley Travel)Santos Beach, Mossel Bay: As one of South Africa’s most recent blue flag beaches on the Garden Route, Santos is becoming a popular destination for families and young people in the region.Coffee Bay: Coffee Bay is a rustic beachcomber village, close to Port St Johns on the Eastern Cape coast, offering fishing, swimming and diving for visitors looking for a tranquil but adventurous ocean experience. (Image: Pank Seelen, Flickr)Hole in the Wall, Coffee Bay: Situated on the Eastern Cape’s Wild Coast, The Hole is part of a natural rock formation that connects the ocean to the Mpako River. The booming waves against the rock give it its isiXhosa name ‘esiKhaleni’ – the place of sound. (Image: Rodger Bosch, Brand South Africa)Source: SAA 26 Degrees South Blog
This is the second post in a 2-part series on the physics of moving air through ducts. If you missed it, click here for The Best Velocity for Moving air Through Ducts, Part 1. The first thing to know about the velocity of air moving through ducts is that the slower you get the air moving, the better it is for air flow. That was the main point of my last article. It asked the question, is low velocity bad for air flow in ducts? And the answer was that, in terms of air flow, you really can’t get the air moving through the ducts too slowly. But that’s not the end of the story. If it were, you’d always try to get the lowest velocity possible by using the biggest ducts that fit the space without blowing the budget. There’s another relevant fact, however, and ignoring it can lead to trouble.RELATED ARTICLESThe Best Velocity for Moving Air Through Ducts, Part 1The Continuity Equation and Air FlowDo High-MERV Filters Always Reduce Air Flow?Designing Duct System Vents for Good Air FlowIs It OK to Close Air Conditioner Vents in Unused Rooms? Second Law troubles In moving air through a duct system, we want good airflow, but remember that the object isn’t just to move air throughout the house. It’s to move heated air in winter and cooled air in summer. When that conditioned air is moving through the ducts, the second law of thermodynamics comes into play because we have a temperature difference between the inside and outside of the ducts. The second law of thermodynamics says that when you have objects at different temperatures, heat flows from the warmer to the cooler object. In winter, the warm air in our ducts can lose heat to the surroundings. In summer, the cool air gains heat from the surroundings. And the amount of heat that flows between the duct and its surroundings depends on three things: Surface area of the ducts Temperature difference between the ducts Insulation level (as given by U, the heat transfer coefficient, or R, the resistance to heat flow) The equation that ties these things together is: Q here is the rate of heat flow and the units we use for it here in the US are British thermal units per hour (BTU/hr). Heat transfer into moving air As the conditioned air moves through a duct, it gains or loses heat in proportion to those three factors. But that just tells you how many BTUs go into or out of the duct in an hour. The other factor is how much air is involved in picking up each BTU. The factor that governs this is velocity: The slower the air moves in a duct, the more BTUs each cubic foot gains or loses. And it’s not just time of contact that’s responsible. To get the air moving slower, we need bigger ducts so there’s more surface area, too. The upshot of all this is that when you’re sizing ducts, you have to consider the space those ducts are in. If you put ducts in conditioned space, you can move the air as slowly as you’d like. When you put the ducts in an unconditioned attic, you want to move the air at a higher velocity, pushing it up near the maximum recommended by ACCA Manual D, 900 feet per minute (fpm) for supply ducts and 700 fpm for return ducts. Mike MacFarland’s duct sizing tool My friend Mike MacFarland in Redding, California is a home performance and HVAC wizard. He knows the principles and has studied the research and he installs some of the best duct systems in the country. He uses the following ranges of velocity for ducts in different types of space: 600 to 750 fpm — Exposed ducts in unconditioned attics 400 to 600 fpm — Deeply buried ducts in unconditioned attics Less than 400 fpm — Ducts in conditioned space He put this into a chart that allows you to find the duct diameter that gives you the right velocity and air flow rate (cfm). The full chart covers duct sizes ranging from 4 inches to 18 inches and air flow rates from 0 to 1,200 cfm. (You can download the full chart by clicking on the image below or the link at the bottom of this article.) Here’s the bottom part of the chart, covering air flow rates up to 300 cfm: Mike MacFarland’s duct sizing tool. Photo: Mike MacFarland, Energy DocsIf you need a duct to move 100 cfm, for example, you’d go with a 7 inch duct if it’s in conditioned space, a 6 inch duct if it’s buried deeply in the attic insulation, and a 5 inch duct for exposed ducts in an unconditioned attic. The takeaway here is that low velocity is great for air flow but sometimes bad for heat transfer. By selecting duct sizes that yield velocities appropriate for the conditions, you get the best of both worlds. Download Mike MacFarland’s Duct Sizing Tool Allison Bailes of Decatur, Georgia, is a speaker, writer, building science consultant, and the author of the Energy Vanguard Blog. You can follow him on Twitter at @EnergyVanguard.
The U.S. Geological Survey has been Instagramming its heart out lately, with cool photos from the natural world that never cease to impress. Huge glaciers? Check. Giant snails? Also check. 9. Cory [email protected] 5 Outdoor Activities for Beating Office Burnout Another government agency, the U.S. Department of the Interior, boasts an eye-candy rich Instagram account—but it’s not all fluff. The department tasked with conserving the nation’s natural resources makes a compelling case through its Instagram, showcasing stunning shots of U.S. national parks that speak for themselves. Whether you’re interested in biodiversity or just happy to be pointed toward your next travel destination, the DOI account is well worth exploring.3. National Geographic @natgeo If you’re into marine life, conversation or just cute pictures of seals, the new National Oceanic and Atmospheric Administration (NOAA) fisheries account will be right up your alley. The NOAA Fisheries account is both a behind-the-scenes chronicle of NOAA’s efforts to maintain existing marine ecosystems and a peek into those thriving ecosystems themselves. For even more great shots, follow the primary NOAA Instagram feed.5. Mars Curiosity Rover @marscuriosity 9 Books That Make Perfect Gifts for Industry Ex… taylor hatmaker An energy conglomerate is an unlikely candidate for an awesome Instagram feed, but you’d be surprised. Someone at GE knows what’s up, and the photos of massive turbines and generators are as sparsely beautiful as they are fascinating.7. The American Museum of Natural [email protected] Get a more immediate, personally curated first-hand look at the life of a talented National geographic photographer and adventurer.10. Smithsonian [email protected] 12 Unique Gifts for the Hard-to-Shop-for People… 4 Keys to a Kid-Safe App There are about five thousand different Smithsonian accounts, but the Smithsonian Magazine offers the most updates and the best photographs. Also: robots! What’s missing from our list? Well, you tell us. Personally, we’d be happy to see DARPA and MIT’s robotics labs blowing up our Instagram feed with science-rich goodness. Tags:#Instagram#photography#science Instagram is completely perfect for museums. What better way to get would-be museum goers through doors than to showcase highlights from your collection? While the AMNH seems to update Instagram somewhat sporadically (just like British museum—get updating!), maybe we can put the heat on for more Insta-education around the natural sciences.8. [email protected] We couldn’t leave the Mars Curiosity rover off of this list. The internet’s favorite anthropomorphized mobile Martian research lab has an Instagram account worth following because, well, it’s on Mars. Sure it’s a lot of reddish dust, but these “unofficial, un-retouched photos” continue to offer amazing new chapters in the story of Curiosity.6. General [email protected] A major NASA research center, Goddard peppers its Instagram account with a combination of Lego astronauts, historical shuttle launches, and Hubble space telescope shots—all with fact-packed descriptions, of course. Goddard’s Instagram has a good sense of humor too. In one shuttle launch photo, “Frog Photobombs NASA’s LADEE Launch,” a small frog is seen flying through the foreground of a remote-launch camera shot. While the space shots certainly won’t be captured with an iPhone, NASA continues to impressively pioneer education through emerging social media outlets, hitting the right tone.2. U.S. Department of the [email protected] Instagram is many things to many people—but if cat pics and selfie-fests are clogging up your feed, it might be time to refresh your following list. Instagram is an amazing way to stay connected to friends and family, but it’s also a great way to learn something entirely unexpected while you’re killing time at the bus stop. Happily, plenty of awesome scientific research teams, agencies and organizations have mastered the art of Instagram to do just that.Sprinkle a few of these awesome Instagram accounts into your feed and you’ll probably even learn something while you’re at it.1. NASA [email protected] A grab bag of amazing shots from around the world, NatGeo has an extremely active, well-followed Instagram account. While not strictly scientific in nature, the account offers both iPhone and professional photographer’s glimpses of a vast breadth of communities, cultures and creatures the world over—a perfect use case for the app. Our only quibble is that some photos are watermarked, which seems like a very un-Instagramly way of attribution these days. Given the array of sources, photo quality isn’t exactly consistent, but the content is always interesting. 4. National Oceanic and Atmospheric Administration (NOAA) [email protected] Related Posts
By Julian BuckmasterNo two words better exemplify and embody the performance of the Australian open teams’ successful return of the Trans Tasman trophy to these shores following a 12-month sabbatical across the ditch. It was swift and sweet but it was grit and toil and a large dose of dedication and commitment at the heart of Australia’s stunning and emphatic 3-0 series win over New Zealand.But while the Australian players, coaches and support teams demonstrated these key attributes in spades over the Anzac weekend in Mudgee to secure the silverware, and notably with an exclamation mark on the eve of 2015 TWC, it’s often the unsung heroes who don’t strive for medals or titles. But, significantly, are no less deserving while putting in the hard yards and delivering quantity with quality in the service of our great sport.Immediately following the close of this successful series and on field presentations at Glen Willow Stadium in Mudgee, the Australian teams bunkered down for a breather to reflect on their achievements at a special closed ceremony to recognise and award their great achievements. To the winners the spoils and awards assigned to those very deserving. Not the least the elusive Trans Tasman trophy happy to be back on the continent and on proud and prominent display to all who contributed to its belated return. And, significantly, awards presented also to those whose efforts beyond the stripe often go unheralded and unrewarded.TFA CEO Colm Maguire, paid special tribute to the teams and staff in light of above, but fittingly to one TFA staff member, a special tribute and award, to suit.The Phil Smith Medal is presented annually by TFA to recognise a tireless worker and performer that personifies the effort and drive and service of like individuals; much like the medal’s namesake, one of Touch Football’s true pioneers.Whether it’s posting, or tweeting or researching, reporting or photographing, no one in the sport is more dedicated and committed to the task of informing the world of the world of touch and all it’s tales and travails from TFA Central.Lauren Pritchard, whose talents are well known at TFA and in the Touch Football fraternity, but typically goes about her work with a smile and the minimum of fuss and exposure, was rightly recognised by her peers in the Australian teams’ contingent as this year’s worthy medal recipient.Her tireless efforts and often sleepless nights bears testimony to her own brand of dedication and commitment providing great social/media coverage of this and several other events in years past.It’s these attributes and Colm’s reference of dedication and commitment that so clearly reflect and resemble “Pritch”; and to which the sport and the team at TFA all truly admire and are forever grateful.Befitting the team work and selflessness that highlighted the Australian teams 2014 campaign, Lauren shared the Phil Smith Medal on equal votes with another tireless performer and invaluable volunteer, Steve Cunningham.Fresh from physio and flag bearing duties, Steve joined Lauren on stage to receive the medal and the generous applause from all in attendance.The late Phil Smith could be no prouder of these two and their unstinting support of the sport, in honour of his name and his like contribution.To these winners, the spoils.Related LinksPhil Smith Medal
Related LinksYTT Referee Appointments Congratulations to the following referees who received appointments at the 2017 Youth Trans Tasman.Game 1: Friday 20 January 201718 Mixed: John Wright, Luke Saldern and Dai Tui Taylor18 Women’s: Chris Schwerdt, Henri Labuschagne and Brian Blechynden18 Men’s: Luke Heckendorf, John Dustow and Anthony Smith20 Mixed: Rob Bowen, George Haswell and Tony Calabria20 Women’s: Alisha Ruaiti, Logan Forrester and Amanda Sheeky20 Men’s: Luke McKenzie, Cameron MacDonald and Richie HeapGame 2: Saturday 21 January 201718 Mixed: Logan Forrester, Brian Blechynden and Luke Saldern18 Women’s: Dali Tui Taylor, Henri Labuschange and John Wright18 Men’s: Luke Heckendorf, John Dustow and Chris Schwerdt 20 Mixed: Rob Bowen, George Haswell and Anthony Smith20 Women’s: Tony Calabria, Alisha Ruaiti and Amanada Sheeky20 Men’s: Luke McKenzie, Cameron MacDonald and Richie Heap Game 3: Sunday 22 January 201718 Mixed: Logan Forrester, Brian Blechynden and Luke Saldern18 Women’s: Dali Tui Taylor, Henri Labuschange and John Wright18 Men’s: Luke Heckendorf, John Dustow and Chris Schwerdt 20 Mixed: Rob Bowen, George Haswell and Anthony Smith20 Women’s: Tony Calabria, Alisha Ruaiti and Amanada Sheeky20 Men’s: Luke McKenzie, Cameron MacDonald and Richie Heap
APTN National NewsMembers of the Mi’kmaq warriors society were in court in Moncton, New Brunswick, Tuesday.They’re facing various charges after that RCMP crackdown on the anti-fracking barricade in Rexton, New Brunswick last week.APTN’s Ossie Michelin has been following this story and joins APTN from the court house in Moncton.
Ed Beathea became the interim head coach of Ohio State’s men’s track and field in April, following an abrupt end to Robert Gary’s coaching tenure.Beathea’s interim tag was removed when he was officially named the program’s head coach Thursday.Beathea, who joined OSU as associate head coach in 2006, will receive a five-year contract as the team’s new head man. He will also lead the OSU men’s cross-country program.His annual salary will be $95,000, according to an OSU spokesman.Beathea told The Lantern that it is “certainly a big relief” to continue having the opportunity to lead the Buckeyes.“It’s very exciting for me, it’s very exciting for my family,” Beathea said. “The guys on the team are all very excited, they were very supportive and certainly supported me throughout the process.”Prior to joining the OSU coaching staff, Beathea coached sprinters and hurdlers at Indiana University for 10 years, including four seasons as associate head coach. An alumnus of Ball State University, he was also an assistant coach for two seasons at Northern Arizona University prior to his decade at Indiana.OSU fired Gary April 6, according to public records obtained by The Columbus Dispatch. OSU athletic spokesman Dan Wallenberg told the Dispatch that the decision to terminate Gary was made following the university’s discovery of “financial reporting irregularities.”On April 18, Gary was named the head coach of Furman University’s men’s and women’s track and field/cross country program. Furman also hired is wife, Rita, as his assistant coach.Beathea took over head coaching responsibilities for the remainder of the 2012 season following Gary’s firing. Beathea, who coached the Buckeyes to a fourth-place finish at the Big Ten Outdoor Championships, said he was pleased with the team’s performance during his time as interim head coach.“I thought the team performed really well,” Beathea said. “Considering the situation … me having to come in midway through the season, I thought the team was very focused, I thought they were very competitive.”While Beathea was satisfied with his team’s result this spring, he has higher expectations going forward.“It was a tough conference meet outdoor this year,” Beathea said. “I think that our goal is always to be in the top three. I think that our goal in the Big Ten in the next two or three years is to win the conference.”Beathea said he believes the team’s incoming recruiting class is very strong, but that he and his coaching staff will place a greater emphasis upon recruiting.“I think that certainly we will try to recruit more aggressively,” Beathea said. “We’ll certainly have a plan in place for that. Our goal for the national standpoint is to be a top-five or a top-ten team, and the only way that we’re going to be able to do that is to continue to add recruiting classes like the one we had this year.”The team’s incoming recruiting class includes three Gatorade State Track and Field Athletes of the Year. Ohio’s Donovan Robertson, a two-time winner of the award, also won two consecutive Division I state outdoor championships in 110-meter hurdles and 300-meter hurdles, and set the indoor national high school record in 60-meter hurdles in March. Rhode Island’s Joe Velez won the 2012 outdoor national championship in hammer throw, while Pennsylvania’s Billy Stanley had the nation’s second-farthest javelin throw among high school athletes in 2012.Beathea said he is still evaluating his current coaching staff, and whether any changes will be made is “still to be determined.”Beathea said that while his coaching style is different from Gary’s, he does not anticipate significant changes to be made as a result of the coaching change.“I think there’s certainly differences in how Coach Gary led the team and how I led the team, how I lead the team,” Beathea said. “But there’s certainly some similarities … I’m very focused on having a strong culture with a team, having the guys understand what the expectations are, have them understand what’s going on around them with other event areas and other guys on the team.Beathea said he planned on changing things that needed to be changed, but that he wouldn’t need to reinvent the wheel.“I think that we always are open for new ideas.”