Homo sapiens sapiens vs “Homo sapiens tabellarius”.

Modern humans are classified within the animal kingdom as Homo sapiens sapiens.
Bearing in mind that in Latin (Homo = human) and (sapiens = wise/knowing) cynics may wonder how many of us truly qualify as members of the human race.

Perhaps a better term (albeit marginally) that covers all of us could be Homo sapiens tabellarius (tabellarius = letter carrier or messenger).

There are two main reasons for this:
(1) Like the rest of the living things we are carriers of genetic information (genes) obtained from our ancestors which is to be imparted to our offspring/s.
Whether (as individuals) we succeed or not in this (by design or otherwise) depends on many factors (chance or luck included) which we need not go into.

(2) Through communication (spoken, written, pictorial, etc.) we pass on information
(knowledge, ‘wisdom’) we have gathered by countless means (including legends, myths, education, training, personal experiences, etc.).
Many factors (which we need not go into) determine the extent to which we do this appropriately (wisely: possible sapiens connection)) or otherwise.

Moreover, it would appear that the continued existence (see note below) of the human species (as we know it to-day and irrespective of classification) may well depend (and increasingly so as pollution and climate change really bite in and inter-national/racial/religious conflict/ tension mounts up) on the:

(a) ‘Matter’ (information, knowledge, ‘wisdom’) men will have accumulated that he may choose to communicate (or perhaps in some cases not communicate) and

(b) ‘Manner’ (advertising, bargaining, blackmail, bribery, coercion, indoctrination, and the likes not necessarily excluded) in which this will be done.

[Note: E. Mayr (1995) has estimated that the life expectancy of a species is about 100,000 years (Biastronomy News 7, no.3].

As for the genes they will do mostly as they please (within the confines of the modern human species) unless we start engineering them beyond recognition or we modify the environment (theirs and ours) recklessly and drastically.

[Note: Genes hitherto ‘silent/dormant’ can express themselves when the conditions are right for them to do so. Those expressions might not all (if any) be what we (as we are to-day) would/might like!].

The RELIED 500 Cal Plan: designed to run on minimal calorie counting.
The RELIED 500 Cal Plan and its underpinning principles and calculations (estimates) have been discussed over a series of instalments (see: ‘Archives’ by scrolling down whilst looking towards the bottom right of the screen).
To put the plan into operation simply carry out (W), (R) and (L) as instructed below.
[Note: Ignore/omit initially (R) (c) (the estimate of the raised energy expenditure) until you’ve read through the relevant instalments].
(W) RECORD YOUR WEIGHT AT THE START (and each week subsequently).
If you follow (R) and (L) you should note a reduction of 1 pound per week (52 pounds in a year!).
[Note:
(1) Expected weight loss may not be apparent in women around menstrual period time because of fluid retention. Oral contraceptives may have the same effect. This does not mean the plan is not working!
(2) A change in your normal routine (personal and familial circumstances) or change in your health status (a cold, a migraine attack, etc.) may all interfere (albeit temporarily)].
(R) RAISE YOUR DAILY ENERGY EXPENDITURE BY 200 CALORIES.
Whilst deciding which new activity you wish to introduce in your daily routine to achieve that raised energy expenditure, you could very simply:
(R) (a) Take a walk over part of your lunch break and
(R) (b) Get off the bus one stop before your usual stop on your way to and back from work, school, shop, etc.
[Note: A good pair of walking shoes should make this more of an ‘exercise’ by enabling you to walk faster and to get fitter].
(R) (c) Estimate the amount of energy spent on (a) and (b) (see: ‘Walking as a means of producing a net expenditure of 200 Calories’).
[Note:
The energy expended during (a) and (b) should contribute significantly (if not totally) to the recommended raised expenditure of 200 Calories].
(R) (d) Make good the deficit (if any) to the targeted 200Calories either by:
(i) Carrying out for the appropriate length of time an activity such as conditioning exercise, swimming, housework, gardening, etc.
Or simply by:
(ii) Increasing (appropriately) the length of time you spend on (R) (a) and/or (R) (b).
[Note:
For many individuals, more especially those who have little time to spare, (to attend gyms, or take part in organised sporting and similar activities, etc.) appropriate amounts of
(R) (a) and (R) (b) are the ideal solution].
(L) LOWER YOUR DAILY ENERGY INTAKE BY 300 CALORIES.
Take away (or reduce appropriately) from your average daily diet items that together add up to 300 Calories [see: ‘Kick-starting the RELIED 500 Cal Plan with sensible eating (SE)’].
The easiest way is to target food items that have their energy contents on their wrappers more especially nuts, biscuits, chocolate bars, crisps (chips), snack bars, etc.
Reducing your intake of sugar (1 level teaspoonful = about 20 Calories) or using a sugar substitute (where appropriate) can help.
[Note: In general, artificial sweeteners should be avoided during pregnancy]

SE (sensible eating): Smoothly and efficiently lowering the intake of calories (energy).

Listed below are some examples of SE that can contribute towards the production of a lowered intake (LI) of 300 Calories as recommended by RELIED 500 Cal Plan.

Just switching to the {What to have}* from the [What not to have] may be all that is required in many cases.

{Note: You will only need to reduce your intake if you have been already ‘eating sensibly’. Do so by adjusting portion sizes or leaving out certain items. DO NOT SKIP MEALS*}.

(1) Breakfast
{Whole-grain cereals e.g. shredded wheat, oatmeal, etc.}*{Toast with jam or low fat cottage cheese}*

[Cereals with a high fat or sugar content] [Eggs, bacon, sausage, ham, butter, margarine, cream/whole milk cheese, muffins, doughnuts, croissants, hash browns, Danish pastries]

(2) Salads
{Salads containing fresh vegetables, peas and/or beans}* {Have oil/vinegar dressing on the side so it can be used sparingly}*

[Croutons (fried), egg, cheese, meats, avocado, coleslaw, mayonnaise, creamy salad dressings, etc.]

(3) Appetizers (hors d’oeuvres)
{Raw vegetables, steamed or grilled (broiled) sea food}*

[Cheese, pastes (liver, etc.), nuts, corn/potato crisps (chips), cream dips].

(4) Main courses
{Steamed/grilled (broiled)/roasted sea food, poultry (without skin) and lean red meat}*
{Pasta or rice with vegetables and peas/beans without cream sauce or butter, flavoured with herbs and spices}*.
{Lean cold cuts of turkey, chicken breast}*

[Duck, goose, chicken with skin, liver, processed meats][Fried and crispy food items]
[Food in gravy or a sauce (cheese, butter, cream, hollandaise, etc.) and casseroles]
[Meat pies, sausage rolls, quiches, fatty cold cuts, sausages (salami, bologna, etc.)]

(5) Side dishes
{Vegetables (raw, steamed, boiled, or baked)}* {Use low fat yoghurt (spiced to taste) as a topping for baked potato}*

[Vegetables cooked in or prepared with fat/oil, butter, mayonnaise, cream, or cheese]
[Potato or pasta salad, coleslaw]

(6) Desserts
{Fresh fruit, sorbet, skimmed milk in coffee (tea)}*

[Canned fruit in syrup, cakes, cookies, pastries, pies, custards, ice cream, whole milk cheese]

{{*Note: Wherever possible use artificial sweeteners or reduce sugar intake.*}}

STEP 1: Producing a raised expenditure (RE) of 200 Calories by walking instead of TV watching (or some similar activity).

Listed below are the (time in minutes) a {person weighing in pounds} is required to walk at [different speeds in miles per hour] to produce a RE of 200 Calories.

Walking at 2mph will be used to illustrate how the figures listed below are arrived at and also to correct one error (for which apologies are presented here!).
Since:
(a) Walking at 2 mph uses 0.0188 Cal per minute per pound (*Not 0.0151 Cal as stated previously*) and
(b) Watching TV uses 0.0075 Cal per minute per pound
Therefore:
REPM (raised expenditure per minute) = (0.0188 minus 0.0075) = 0.0113 Calories
Using the formula: [Time (minutes) = 200 divided by (REPM x weight in pounds)]:
For a person weighing 400 pounds:
Time = 200 divided by 4.52 [that is 0.0113 (REPM) x 400 {pounds}] = 44 minutes
You may calculate your own time (for activities of your own choice) by following the method demonstrated above.
----------[2.0] - - [2.5] - - [3.0] - - [3.5] - - [4.0] - - [4.5] - - [5.0]
{400} = (44) - - (33) - - (29) - - - (24) - - - (17) - - (12) - - (9.5)
{380} = (46) - - (35) - - (30) - - - (25) - - - (18) - - (13) - - (10)
{360} = (49) - - (37) - - (32) - - - (27) - - - (19) - - (13.5) - (10.5)
{340} = (52) - - (39) - - (34) - - - (28) - - - (20) - - (14) - - (11)
{320} = (55) - - (41) - - (36) - - - (30) - - - (21) - - (15) - - (12)
{300} = (59) - - (44) - - (38) - - - (32) - - - (23) - - (16) - - (13)
{280} = (63) - - (47) - - (41) - - - (34) - - - (24) - - (17) - - (13.6)
{260} = (67) - - (50) - - (44) - - - (37) - - - (26) - - (18) - - (14.6)
{240} = (73) - - (55) - - (48) - - - (40) - - - (28) - - (20) - - (15.8)
{220} = (80) - - (60) - - (52) - - - (43) - - - (31) - - (22) - - (17)
{200} = (88) - - (66) - - (58) - - - (48) - - - (34) - - (24) - - (19)
{190} = (92) - - (69) - - (61) - - - (50) - - - (36) - - (25) - - (20)
{180} = (98) - - (73) - - (64) - - - (53) - - - (38) - - (26.6) - - (21)
{170} = (103)- - (77) - - (68) - - - (56) - - - (40) - - (28) - - (22.3)
{160} = (110)- - (82) - - (72) - - - (60) - - - (42) - - (30) - - (23.7)
{150} = (117)- - (88) - - (77) - - - (64) - - - (45) - - (32) - - (25)
{140} = (125)- - (94) - - (83) - - - (68) - - - (48) - - (34) - - (27)
{130} = (135)- – (101)- – (89) - - - (74) - - - (53) - - (37) - - (29)
{120} = (146)- – (110)- – (96) - - - (80) - - - (56) - - (40) - - (31)
{110} = (160)- – (120)- – (105)- - - (87) - - - (62) - - (43) - - (34.5)
{100} = (176)- – (132)- – (116)- - - (96) - - - (68) - - (48) - - (38)
{90} = (195)- – (146)- – (129)- - - (106)- - - (75) - - (53) - - (42)
{80} = (220)- – (165)- – (145)- - - (120)- - - (85) - - (60) - - (47.5)
{75} = (234)- – (176)- – (154)- - - (128)- - - (90) - - (64) - - (50.6)

Obesity simplex: Gardening to produce a Raised Expenditure of 200 Calories.

As explained previously, the RELIED 500 Cal Plan recommends on a daily basis:
a raised expenditure (RE) of 200 Calories and a lowered intake (LI) of 300 Calories.

The following figures relating to energy expenditure [number of Calories per minute per pound of body weight] per activity can be used to calculate how the first target can be achieved through gardening activities.

(1) Sleeping [0.0067] -- (2) Quietly standing [0.009]
(3) Sitting (in a bus, reading, talking, writing, watching TV, etc.) [0.0075]
(4) Driving (a car) [0.0151] -- (5) Riding motor cycle/scooter [0.0188]

(5)* Light gardening (picking flowers, vegetables, fruit) [0.0226]
(6)* Trimming shrubs/trees (manual cutters) [0.034] (power cutters) [0.0264]
(7)* Planting [0.034] -- (8)* Weeding [0.034] – (9)* Digging [0.037]
(10)* Lawn mowing (power mower) [0.0415] – (11)*Lawn raking [0.0324]
(12)*General gardening (mixed activities) [0.0302]
(13)*Watering [0.0113]

Example:
Calculating for a person weighing 140 pounds (10 stones) the length of time spent trimming plants with manual cutters (instead of watching TV) to achieve a raised (increased) expenditure of 200 Calories.

For a person weighing 140 pounds, from the above figures:

In 1 minute, energy spent watching TV = 140 (pounds) x 0.0075 = 1.05 Calories
In 1 minute, energy spent trimming plants = 140 x 0.034 = 4.76 Calories
In 1 minute, the raised expenditure (RE) = (4.76 - 1.05) = 3.71 Calories

The length of time required to achieve the RE of 200 Calories is obtained by dividing 200 by 3.71 = 53.9 minutes (rounded off to 54 minutes).

[Note:
(1) Multiplying the figures listed above by 2.20 gives their values per kilogram of body weight which can be used for calculating in terms of kilograms of body weight.

(2) 1 Calorie = 1 kcal = 4.184 kilojoules (kJ)]

Dreams: ‘Last bastions of our sanity’.

Dreams can have positive, negative (and possibly neutral) influences.

I have put down in the words of a song how I view one positive (and probably the most important) contribution that dreams make to our lives, by acting as ‘guardians/defenders/protectors’ (last bastions) of our sanity.

[Note: Dreams cease to be dreams once they have been realised in full!]

Dreams

Like drowning men clutching at straws
So we cling to our dearest dreams
We hold on to cost nothing dreams
Driving us on when life gets rough
We could not do without our dreams
They help us face harsh verities
Life brings daily
We could not be without our dreams
They are the last bastions of
Our sanity

The storage of Calories obtained from carbohydrate and fat respectively.
A Calorie obtained from carbohydrate (starches and sugars) represents the same amount of energy as a Calorie obtained from fat/oil.
However researchers at the Medical School of the University of Massachusetts have reported an interesting observation concerning the amount of energy the body expends when it converts dietary carbohydrates and fats respectively into body fat (see next paragraph). This could be of especial significance to those who struggle to reach and stay within their health promoting weight range [see ‘Obesity simplex: Introducing the health promoting weight range (HPWR)’ of 9/11/07].
The body expends 23 Calories when it converts 77 Calories obtained from dietary carbohydrate into fat which it stores in its adipocytes (fat cells).
However it expends only 3 Calories when it stores 97 Calories obtained from dietary fats/oils.
What the above tells us is that the percentage (%) of unused Calories available for storage as fat (body fat) is 77 for carbohydrate and 97 for fat.
That is one good reason (there are others) for keeping a close eye on one’s fat intake (see: Obesity simplex: Lowering your intake of ‘fat’ Calories’ of 29/11/07).
However, it must be emphasised that under normal circumstances no one should aim for a totally fat-free diet.
Indeed it is generally recommended that 30% of one’s energy intake should come from fat (of which only 10% should be of the saturated type).
[A reminder:
a) 1 gram of fat/oil = 9 Calories (compared to 4 Calories for carbohydrate)
b) For a total intake of 2000 Calories:
c) Recommended 30% of fat = (2000 x 30) divided by 100
= 60000 divided by 100
= 600 Calories
In terms of grams of fat, 600 Calories = 600 divided by 9
= 67 grams (rounded off from 66.666)]

Obesity simplex: Energy content of alcoholic drinks.
The figures below can be used to quantify a person’s intake of Calories obtained from alcohol and substances commonly taken in with it (more commonly carbohydrate in the form of sugar).
Note the contribution of mixers (coke, tonic, etc.) also needs to be taken into account.
[1 unit of alcohol = 8 grams = 10 ml = 56 Calories (Cal)(kcal)
1 gram of alcohol = 7 Calories (Cal) = 29 kilo Joules (kJ)]

Per 100 millilitres (ml) of alcoholic drink:
The (Total number of Calories),
[Calories obtained from alcohol] and
{Calories obtained from carbohydrate/sugar} are listed respectively

Brown ale: ------------------ (28) --- [16.7] --- {11.3}
Bitter beer: ------------------ (32) --- [23.4] --- {8.6}
Mild beer: ------------------- (25) --- [19.0] --- {6}
Lager beer: ------------------ (29) --- [23.4] --- {5.6}
Pale ale: --------------------- (32) --- [24.3] --- {7.7}
Dry cider: ------------------- (36) --- [26.3] --- {9.7}
Sweet cider: ---------------- (42) --- [25.9] --- {16.1}
Wine (red) ------------------ (68) --- [66.9] --- {1.1}
Wine (rose) ----------------- (71) --- [61.6] --- {9.4}
Wine (white dry) ---------- (66) --- [63.7] --- {2.3}
Wine (white medium) ----- (75) --- [62.3] --- {12.7}
Wine (white sweet) ------- (94) ---- [72] --- {22}
Wine (white sparkling) --- (76) --- [70.7] --- {5.3}
Port wine ------------------- (157) --- [112] --- {45}
Sherry (dry) ---------------- (116) --- [110] --- {6}
Sherry (medium) ---------- (118) --- [104.5] --- {13.5}
Sherry (sweet) --- ---------- (136) --- [110] --- {26}
Vermouth (dry) ------------ (118) --- [97] --- {21}
Vermouth (sweet) --------- (151) --- [91] --- {60}
Cherry Brandy ------------- (255) --- [133] --- {122}
Spirit (40% by volume) --- (222) --- [222] --- {0}

Average common alcohol measures (in millilitres):
1 pint (568)
1 wine glass (120)
1 fortified wine [e.g. port, sherry] glass (50)
1 measure of liqueur [e.g. Cherry brandy] or spirit (25)
1 bottle of wine (750)

(2) Swimming & Co.

The figures below can be used to calculate how one can achieve the net raised energy expenditure of 200 Calories per day (as recommended by the RELIED 500 Cal Plan).
[Note: Scroll down and through Archives read other parts in this series more especially the following:
a) Walking as exercise and otherwise
b) Walking as a means of producing a net expenditure of 200 Calories
c) Practical aspects of the RELIED 500 Cal Plan]

Per pound of body weight the energy in terms of Calories (Cal) expended per minute of activity is as follows:
1. Swimming [general, leisurely] (0.045)
2. Swimming [butterfly] (0.083)
3. Swimming [breaststroke] (0.075)
4. Swimming [backstroke] (0.053)
5. Swimming [sidestroke] (0.060)
6. Swimming [crawl at 50 yards per minute] (0.060)
7. Swimming [crawl at 75 yards per minute] (0.083)
8. Swimming laps (a) [free style, slow] (0.053) (b) [free style, fast] (0.075)
9. Treading water (a) [moderate] (0.030) (b) [vigorous] (0.075)
10. Water callisthenics (0.030)
11. Water polo (0.075)
12. Water volleyball (0.022)
13. Diving (a) [platform/springboard] (0.022) (b) [scuba] (0.053)
14. Snorkelling (0.037)
15. Water skiing (0.045)

Formula to be used:
Energy expended = weight (pounds) x Calories per minute x time (minutes).
Example:
1) Energy expended by a person weighing 180 pounds during 45 minutes of moderate water treading = 180 x 0.030 x 45 minutes = 243 Calories.

(1) Conditioning exercises.
The figures below can be used to calculate how one can achieve the net raised energy expenditure of 200 Calories per day (as recommended by the RELIED 500 Cal Plan). If you are new to the Obesity simplex series, click on (http://incidentals.blog.co.uk) to access the entries (parts) that relate directly to the plan more especially:
a) Walking as exercise and otherwise and
b) Walking as a means of producing a net expenditure of 200 Calories
c) Practical aspects of the RELIED 500 Cal Plan
Per pound of body weight the energy in terms of Calories (Cal) expended per minute of activity is as follows:
1. Aerobics
a) Low impact (0.037) ---------------------- (b) High impact (0.0528)
c) Steps [6-8 inch step] (0.0642) ---------- (d) Steps [10-12 inch step] (0.075)
2. Callisthenics
a) Light to moderate home exercise [e.g. back exercises] (0.0264)
b) Heavy [e.g. push ups, pull ups, sit ups] (0.060)
3. Circuit training (0.060)
4. Health club exercise routine (0.0416)
5. Stretching (0.018)
6. Stretching [Hatha yoga] (0.018)
7. Weightlifting [light workout] (0.0226)
8. Weightlifting [power lifting, body building] (0.045)
Formula to be used:
Energy expended = weight (pounds) x Calories per minute x time (minutes).
Examples:
1) Energy expended by a person weighing 180 pounds during 30 minutes of circuit training = 180 x 0.060 x 30 minutes = 324 Calories.
2) Energy expended by a person weighing 90 pounds during 30 minutes of circuit training = 90 x 0.060 x 30 = 162 Calories
[Note: The heavier of two individuals spends more energy during the performance of the same activity over the same period of time.
A piece of good news for many of us! Would you not agree?]