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Creating a Healthier SC2 Community
I was shocked today when I watched four hours of the "Weight of the Nation" documentaries, which analyze the social, cultural, and political causes of obesity. It was surprising to find that obesity has become a leading contributor to cancer, diabetis, and many chronic illnesses - approximately 2/3 of the population in the United States is overweight or obese! Whether or not we fall into this percentile, we cannot deny the significance of the problem. Many will argue that obesity is an individual problem, that it is an individual's responsibility to look after their own health. To an extent this is true, but at the same time communities can and should come together to offer support and motivation.
We've seen time and time again how a small number of individuals can make a big impact because they care and because they have confidence that they can make a difference. I'm enormously proud to be a member of the SC2 Community, and while we may not be the largest or most influential community in the world, we do have some of the most intelligent and innovative minds the world has to offer. If we can inspire positive action within our own community, then we can inspire positive action elsewhere too.
I appeal to my fellow gamers: consider personal health as a priority. The most important behavior to change this epidemic is participation, which is why I urge each and every one of you to participate in the following three-step plan as a bare-minimum:
Step 1: Limit Sugar-Filled Beverages (0-2 Daily)
+ Show Spoiler +Stay Away! It might seem like common sense, and perhaps it is! This is one of the simplest fixes out there: eat your calories rather than drink them. Some gamers consume their recommended daily calories in beverages alone! Energy Drinks, Pop/Soda, and Juice can contain 30-60 grams of sugar and can equate to 150-300 calories per bottle. These are empty calories that provide minimal nutrition and don't even contribute to feelings of fullness or satisfaction. As a gamer, the last thing you need is to feel tired because of low blood sugar. Drinking an energy drink or a can of coke may give you a noticeable burst of energy, but it's not sustained energy. Sure, you might be focused and in the zone for a game or two, but when the sugar wears off, so too does the boost. Eliminate these swings in your energy levels by limiting the consumption of these unhealthy beverages. Additional Reading: Soft Drinks and WeightSchools Against Soda
Step 2: Take a 15Minute Exercise Break
+ Show Spoiler +Bring the Gym to You! Yes, we all know that every doctor in the world recommends daily exercise and we all know that it's crucial in maintaining overall health and wellbeing, but in a world of convenience and media, it's easy to overlook the importance of exercise. Gamers are at an even greater risk of living a sedantary lifestyle, as we can spend hours and hours in front of the computer. But to fix this, we don't all need to get gym memberships and start powerlifting. In fact, the change we need might simply be keeping some lightweight dumbbells in reach. There are countless exercises you can do with only your own bodyweight and a couple weights, many of which can be performed from the chair at your desk! At the very least, take 15 minutes away from laddering to perform some form of exercise - even if it's something very light such as a 15 minute walk or moving around some 5-pound weights. My personal preference is to do short 3-5 minute workouts after every game lost in SC2: A set of pushups, a few overhead dumbbell presses, situps, and a stretch. Not only does this small adjustment to my gaming ritual keep me fit and healthy, but it helps alleviate the stress of a particularly frustrating game. Besides, after losing three games in a row to a 6pool and doing a workout after each one, I'm motivated to learn how to damn well defend it! Additional Reading: Exercise at your Desk
Step 3: Eat At Least One Fruit and One Vegetable Daily
+ Show Spoiler +Eat What You Enjoy! How many times have you heard the phrase "You are what you eat"? It's a timeless truth: The foods you consume have a major impact on the way you feel, the way you think, and consequently, the way you game! Now if you're training in SC2, the last thing you want to do is spend hours of practice time in the kitchen. This is why it's so crucial for everyone to find easily accessable, nutrient-filled foods that they enjoy. It shouldn't be a chore to eat healthy, I guarantee there's something out there for everyone. Increasing the numbers of fruits and vegetables you eat is a sure-fire way to improve overall health, but you don't have to eat these foods plain. For example, here are a few small changes I've made to my diet: - Mix peppers into tacos, fajitas, or omelettes. - Have a small salad with sandwiches and burgers. - Put berries or banana in cereal and yogurt. Additional Reading: Incorporate Fruits/Veggies into your Diet
- Tang
  
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Please note I am posting this as a blog to receive feedback and insights before posting it in TL Health and Fitness. With help from the community, I hope to add new and easy to follow steps, and I appreciate all feedback. Thank you for reading.
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I don't think this belongs in SC2 general. TL Health and Fitness or blogs is better.
Personally I think these three things are very simple but excellent pieces of advice to improve basic quality of health. Maybe you should post links to the documentaries you mention.
My only complaint is that you have nothing new here that is not explained in more detail in the Health and Fitness threads.
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Good call on Health and Fitness - I wasn't even aware there was such a TL section. I specifically chose very basic/simple steps to get started, as these are the most attainable goals. I will link to the "Weight of the Nation" website. Thanks for the feedback!
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thank you Tang. I needed to browse TL to find out Pepsi was bad and veggies were good.
did your documentary explain that people were having skittles instead of fruit because skittles were cheaper?
unless you can solve that issue for them, I dont think fat people need your precious insight.
my 2 cents
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On May 30 2012 03:44 Kevin_Sorbo wrote:
thank you Tang. I needed to browse TL to find out Pepsi was bad and veggies were good.
did your documentary explain that people were having skittles instead of fruit because skittles were cheaper?
unless you can solve that issue for them, I dont think fat people need your precious insight.
my 2 cents
Yes, yes lol  I realize the three steps are not rocket science. The goal isn't to inform others that Pepsi is bad and veggies are good, the goal is to make a community effort to promote healthier choices. I can't solve the environmental factors that lead to the "Skittles over Fruit phenomenon," but I can encourage others to be more health-conscious with their decisions while they game.
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I thought it was quite a refreshing read, thank you for writing
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Squat heavy, eat natural shit. Nothing else is really that important :p
The first step for eating healthier is by a mile, not drinking sugar. Feel free to drink as much water, tea, raw coffee and distilled alcohol as you like .
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On May 30 2012 04:30 GoTuNk! wrote:Squat heavy, eat natural shit. Nothing else is really that important :p The first step for eating healthier is by a mile, not drinking sugar. Feel free to drink as much water, tea, raw coffee and distilled alcohol as you like .
Within reason!! haha
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On May 30 2012 04:15 FinestHour wrote:
I thought it was quite a refreshing read, thank you for writing
Thank you, sir.
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Given that I am walking proof that "SuperSize Me!" was a hideous piece of propaganda (seriously, I hate cooking) in that, while I am not a picture of health, I am also not suffering from hypertension and about to have a heart attack despite eating primarily from the Golden Arches, and that I doubt any documentary that starts with a viewpoint and proceeds to expound upon it without using footnotes, citations, and specific studies on both sides of the question...
I reserve judgement. Then again, despite eating primarily prepared/"fast" food, step 1 & step 3 are already done. Just not the way you think - most beverages are no-calorie/no sugar except for the one or two that are fruit/vegetable (and organic, but not because of organic but because of flavor).
... of course, not smoking probably would be a great improvement over anything I can do with my diet.
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NICE GUIDE
good read, and you should link the documentary.
EDIT: nvm you did.
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On May 30 2012 04:50 felisconcolori wrote:
Given that I am walking proof that "SuperSize Me!" was a hideous piece of propaganda (seriously, I hate cooking) in that, while I am not a picture of health, I am also not suffering from hypertension and about to have a heart attack despite eating primarily from the Golden Arches, and that I doubt any documentary that starts with a viewpoint and proceeds to expound upon it without using footnotes, citations, and specific studies on both sides of the question...
I reserve judgement.
I'm a bit confused about what you're trying to say. I do agree that it's important to hear both sides of the story before passing judgement, but surely you can't be arguing that there's a positive side to an unhealthy diet? The fact that you are not currently suffering from hypertension or a heart-attack doesn't mean there's anything positive about a fast-food diet, but neglecting to eat healthy, whole foods does put you at a higher risk for these and other ailments in the future.
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On May 30 2012 03:27 TangSC wrote:Step 1: Limit Sugar-Filled Beverages (0-2 Daily)+ Show Spoiler +Stay Away! This is one of the simplest fixes out there: eat your calories rather than drink them. Some gamers consume their recommended daily calories in beverages alone! Energy Drinks, Pop/Soda, and Juice can contain 30-60 grams of sugar and can equate to 150-300 calories per bottle. These are empty calories that provide minimal nutrition and don't even contribute to feelings of fullness or satisfaction. As a gamer, the last thing you need is to feel tired because of low blood sugar. Drinking an energy drink or a can of coke may give you a noticeable burst of energy, but it's not sustained energy. Sure, you might be focused and in the zone for a game or two, but when the sugar wears off, so too does the boost. Eliminate these swings in your energy levels by limiting the consumption of these unhealthy beverages. Additional Reading: Soft Drinks and Weight
Protein shakes are obviously not included, right?
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On May 30 2012 06:29 Antylamon wrote:Show nested quote +On May 30 2012 03:27 TangSC wrote:Step 1: Limit Sugar-Filled Beverages (0-2 Daily)+ Show Spoiler +Stay Away! This is one of the simplest fixes out there: eat your calories rather than drink them. Some gamers consume their recommended daily calories in beverages alone! Energy Drinks, Pop/Soda, and Juice can contain 30-60 grams of sugar and can equate to 150-300 calories per bottle. These are empty calories that provide minimal nutrition and don't even contribute to feelings of fullness or satisfaction. As a gamer, the last thing you need is to feel tired because of low blood sugar. Drinking an energy drink or a can of coke may give you a noticeable burst of energy, but it's not sustained energy. Sure, you might be focused and in the zone for a game or two, but when the sugar wears off, so too does the boost. Eliminate these swings in your energy levels by limiting the consumption of these unhealthy beverages. Additional Reading: Soft Drinks and Weight Protein shakes are obviously not included, right?
Most protein powders are relatively low in sugar because they're comprised of Whey or Casein, can't go wrong with that!
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Just googlin away and copy/pasting Tang, huh?
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On May 30 2012 09:14 Depetrify wrote:
Just googlin away and copy/pasting Tang, huh?
I wrote every word. Please show me a link to anything copy/pasted, it should be easy to find if I was "googlin away".
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On May 30 2012 09:17 TangSC wrote:Show nested quote +On May 30 2012 09:14 Depetrify wrote:
Just googlin away and copy/pasting Tang, huh? I wrote every word. Please show me a link to anything copy/pasted, it should be easy to find if I was "googlin away".
Calm down, Tang - always being so defensive.
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On May 30 2012 09:18 Depetrify wrote:Show nested quote +On May 30 2012 09:17 TangSC wrote:On May 30 2012 09:14 Depetrify wrote:
Just googlin away and copy/pasting Tang, huh? I wrote every word. Please show me a link to anything copy/pasted, it should be easy to find if I was "googlin away". Calm down, Tang - always being so defensive.
I'm an English major, accusations of wrongful appropriation are serious business in my field
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This is a great initiative. I've been trying to incorporate these things into my life for the last 2-3 years. I haven't checked out the Health and Fitness section of TL but I've heard great things about it. Check it out and thanks for taking the time to try and show this to the greater TL community.
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On May 30 2012 09:20 TangSC wrote:Show nested quote +On May 30 2012 09:18 Depetrify wrote:On May 30 2012 09:17 TangSC wrote:On May 30 2012 09:14 Depetrify wrote:
Just googlin away and copy/pasting Tang, huh? I wrote every word. Please show me a link to anything copy/pasted, it should be easy to find if I was "googlin away". Calm down, Tang - always being so defensive. I'm an English major, accusations of wrongful appropriation are serious business in my field
Yeah, I'm not saying you're copy and pasting huge paragraphs or anything. Just the big words that have to do with nutrition lol :D
Maybe I'm wrong, but it doesn't seem like a gamer/English Major would know too much about this :O
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On May 30 2012 10:29 Depetrify wrote:Show nested quote +On May 30 2012 09:20 TangSC wrote:On May 30 2012 09:18 Depetrify wrote:On May 30 2012 09:17 TangSC wrote:On May 30 2012 09:14 Depetrify wrote:
Just googlin away and copy/pasting Tang, huh? I wrote every word. Please show me a link to anything copy/pasted, it should be easy to find if I was "googlin away". Calm down, Tang - always being so defensive. I'm an English major, accusations of wrongful appropriation are serious business in my field Yeah, I'm not saying you're copy and pasting huge paragraphs or anything. Just the big words that have to do with nutrition lol :D Maybe I'm wrong, but it doesn't seem like a gamer/English Major would know too much about this :O
I didn't copy/paste anything lol studying Health and Nutrition has been a hobby since high school, I could use even bigger words on nutrition if I were so inclined 
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On May 30 2012 10:02 CPTBadAss wrote:
This is a great initiative. I've been trying to incorporate these things into my life for the last 2-3 years. I haven't checked out the Health and Fitness section of TL but I've heard great things about it. Check it out and thanks for taking the time to try and show this to the greater TL community.
Thanks for reading and commenting!
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On May 30 2012 03:44 Kevin_Sorbo wrote:
thank you Tang. I needed to browse TL to find out Pepsi was bad and veggies were good.
did your documentary explain that people were having skittles instead of fruit because skittles were cheaper?
unless you can solve that issue for them, I dont think fat people need your precious insight.
my 2 cents
I'm not sure what this guy was looking for when he entered a thread on healthy living...
Great write-up! I think the more realistic advice is available to people about how to eat healthy and exercise, the better.
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On May 30 2012 13:53 Carson wrote:Show nested quote +On May 30 2012 03:44 Kevin_Sorbo wrote:
thank you Tang. I needed to browse TL to find out Pepsi was bad and veggies were good.
did your documentary explain that people were having skittles instead of fruit because skittles were cheaper?
unless you can solve that issue for them, I dont think fat people need your precious insight.
my 2 cents I'm not sure what this guy was looking for when he entered a thread on healthy living... Great write-up! I think the more realistic advice is available to people about how to eat healthy and exercise, the better.
My thoughts exactly.
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That's excellent, kudos to Faulkton Area School District!
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Thanks for the article Tang.
If you do push-ups daily for one year, you can radically change your posture. Set a goal of 40(!). The number one obstacle for you to reach 40 is the mental barrier that its hard, the second one is technique. Try it, do as many as you can but maintain the mental image of doing 40. Within two to three weeks you are doing 40 push-ups. I suggest doing it in the morning before you hit the shower. If you feel that you want to extend it and train more, do squats. Extend further with running for cardio.
The e-sports community is always sitting down in front of the computer. A good posture will protect your back, neck and shoulders.
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On May 31 2012 20:17 hivemind-swe wrote:
Thanks for the article Tang.
If you do push-ups daily for one year, you can radically change your posture. Set a goal of 40(!). The number one obstacle for you to reach 40 is the mental barrier that its hard, the second one is technique. Try it, do as many as you can but maintain the mental image of doing 40. Within two to three weeks you are doing 40 push-ups. I suggest doing it in the morning before you hit the shower. If you feel that you want to extend it and train more, do squats. Extend further with running for cardio.
The e-sports community is always sitting down in front of the computer. A good posture will protect your back, neck and shoulders.
Great suggestion, I try to do pushups everyday myself. Here's a helpful article on pushups: http://www.active.com/fitness/Articles/3_Ways_Push-Ups_Can_Help_You.htm
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On May 30 2012 04:50 felisconcolori wrote:
Given that I am walking proof that "SuperSize Me!" was a hideous piece of propaganda (seriously, I hate cooking) in that, while I am not a picture of health, I am also not suffering from hypertension and about to have a heart attack despite eating primarily from the Golden Arches, and that I doubt any documentary that starts with a viewpoint and proceeds to expound upon it without using footnotes, citations, and specific studies on both sides of the question...
I reserve judgement. Then again, despite eating primarily prepared/"fast" food, step 1 & step 3 are already done. Just not the way you think - most beverages are no-calorie/no sugar except for the one or two that are fruit/vegetable (and organic, but not because of organic but because of flavor).
... of course, not smoking probably would be a great improvement over anything I can do with my diet.
This is a very worrisome mind set. There is absolutely no way you can be saying that because you are not getting hypertension or heart attacks right at this second that a fast food diet is good...can there?
SuperSize Me can't have footnotes because it's a movie. Footnotes are a Chicago and MLA style literary addition, nothing to do with movies. But it does have sources. It cites every one of them, interviews a lot of experts, and also you can find all the sources on the internet. Moreover, unless you eat ALL THREE MEALS, EVERY DAY, ALL SUPERSIZED, then you cannot compare yourself to Morgan Spurlock. He did that on purpose to show the effects to him after a hyperbolized version of your diet. Your health decline will be more gradual. So, your criticism is completely invalid.
But even if you aren't feeling the movie, just look at the logic you use: you aren't having hypertension now, so it's okay to keep eating a horrible diet. That's idiotic. The effects of horrible diet are not felt before a certain age for many people because genetics plays a heavy role. Some people would beef up a like pure fat incontrol in a few weeks on a mostly McD's diet. Some (such as yourself, it sounds like) will experience the effects of high fat, cholesterol, sugar, and carcinogens later on in their life (such as this Baskin Robin's founder who ate ice cream as a tester every day for many years and then died of an early and fatal heart attack before his time). Just because you're not dying now doesn't mean you won't be later due to your diet. Smoking, something you brought up yourself so you should really know better, is a great example. You can smoke a pack a day for a while, and you won't get fatal stage 3 cancer in a month. But it will come.
But bar the very odd an confused poster who I just replied to, great post Tang. Always a pleasure. 4 stars!
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I think a good -- however rough -- indication of heath is in how many drugs one consumes (including stimulants[caffeine, etc...] and pharmaceuticals).
From my experience, so long as you're eating sufficiently little, you're going to stay [somewhat] lean no matter what garbage is coming in. Yes it's a sad world where it's far cheaper to buy your calories from a snickers bar than from the fruits of nature. At the end of the day though, it's your life. You can't buy your health back when you're old with the money you saved now.
Only thing I can fault the OP on is giving fruit juices a blanket bad rep. Freshly squeezed (and even pasturised non-reconstituted) juices are much closer to say, an ORANGE than they are to Coca-Cola (which makes me cringe when I think about how many litres of this filth I've consumed in the past. Ignorance is bliss, eh?).
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On June 28 2012 12:55 Mstring wrote:
Only thing I can fault the OP on is giving fruit juices a blanket bad rep. Freshly squeezed (and even pasturised non-reconstituted) juices are much closer to say, an ORANGE than they are to Coca-Cola (which makes me cringe when I think about how many litres of this filth I've consumed in the past. Ignorance is bliss, eh?).
Actually you'd be surprised, orange juice is pretty close to pure sugar calories with vitamin C. Admittedly I do drink a glass of orange juice everyday but it's my only cheat drink.
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On June 29 2012 14:55 TangSC wrote:Show nested quote +On June 28 2012 12:55 Mstring wrote:
Only thing I can fault the OP on is giving fruit juices a blanket bad rep. Freshly squeezed (and even pasturised non-reconstituted) juices are much closer to say, an ORANGE than they are to Coca-Cola (which makes me cringe when I think about how many litres of this filth I've consumed in the past. Ignorance is bliss, eh?). Actually you'd be surprised, orange juice is pretty close to pure sugar calories with vitamin C. Admittedly I do drink a glass of orange juice everyday but it's my only cheat drink.
You're right it's pure sugar calories. Pure natural sugar to feed my cells.
What scares you about fruit sugars such that it's a cheat meal?!?
I hate to think where you get the rest of your carbohydrates from XD
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On June 29 2012 15:09 Mstring wrote:Show nested quote +On June 29 2012 14:55 TangSC wrote:On June 28 2012 12:55 Mstring wrote:
Only thing I can fault the OP on is giving fruit juices a blanket bad rep. Freshly squeezed (and even pasturised non-reconstituted) juices are much closer to say, an ORANGE than they are to Coca-Cola (which makes me cringe when I think about how many litres of this filth I've consumed in the past. Ignorance is bliss, eh?). Actually you'd be surprised, orange juice is pretty close to pure sugar calories with vitamin C. Admittedly I do drink a glass of orange juice everyday but it's my only cheat drink. You're right it's pure sugar calories. Pure natural sugar to feed my cells. What scares you about fruit sugars such that it's a cheat meal?!? I hate to think where you get the rest of your carbohydrates from XD
What I'm saying is there is a world of difference between eating an orange and drinking a glass of orange juice. The bulk of the nutritional value comes from the fibre of the fruit, the juice is largely just sugar. Sure it's probably better for you than drinking a coke, but you shouldn't aim to drink as much juice as possible to get your daily carbohydrates. You can sustain higher energy levels by eating relatively small/frequent meals with slow digesting carbohydrates (things like real fruits/vegetables, whole grains/rice).
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On July 01 2012 23:58 TangSC wrote:Show nested quote +On June 29 2012 15:09 Mstring wrote:On June 29 2012 14:55 TangSC wrote:On June 28 2012 12:55 Mstring wrote:
Only thing I can fault the OP on is giving fruit juices a blanket bad rep. Freshly squeezed (and even pasturised non-reconstituted) juices are much closer to say, an ORANGE than they are to Coca-Cola (which makes me cringe when I think about how many litres of this filth I've consumed in the past. Ignorance is bliss, eh?). Actually you'd be surprised, orange juice is pretty close to pure sugar calories with vitamin C. Admittedly I do drink a glass of orange juice everyday but it's my only cheat drink. You're right it's pure sugar calories. Pure natural sugar to feed my cells. What scares you about fruit sugars such that it's a cheat meal?!? I hate to think where you get the rest of your carbohydrates from XD What I'm saying is there is a world of difference between eating an orange and drinking a glass of orange juice. The bulk of the nutritional value comes from the fibre of the fruit, the juice is largely just sugar. Sure it's probably better for you than drinking a coke, but you shouldn't aim to drink as much juice as possible to get your daily carbohydrates. You can sustain higher energy levels by eating relatively small/frequent meals with slow digesting carbohydrates (things like real fruits/vegetables, whole grains/rice).
Perhaps we're not thinking of the same juice? Reconstituted juices are nothing like the original fruit. I stay only slightly less far away from these as I do from Coca-Cola.
The juice I drink and am talking about is solely whole oranges. I don't aim to drink as much as possible, just early in the day and until I'm satisfied. If that means 2L then so be it. I don't count calories, I stop when I'm satisfied and eat more when my body craves it. It's almost too easy XD
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On July 02 2012 03:15 Mstring wrote:Show nested quote +On July 01 2012 23:58 TangSC wrote:On June 29 2012 15:09 Mstring wrote:On June 29 2012 14:55 TangSC wrote:On June 28 2012 12:55 Mstring wrote:
Only thing I can fault the OP on is giving fruit juices a blanket bad rep. Freshly squeezed (and even pasturised non-reconstituted) juices are much closer to say, an ORANGE than they are to Coca-Cola (which makes me cringe when I think about how many litres of this filth I've consumed in the past. Ignorance is bliss, eh?). Actually you'd be surprised, orange juice is pretty close to pure sugar calories with vitamin C. Admittedly I do drink a glass of orange juice everyday but it's my only cheat drink. You're right it's pure sugar calories. Pure natural sugar to feed my cells. What scares you about fruit sugars such that it's a cheat meal?!? I hate to think where you get the rest of your carbohydrates from XD What I'm saying is there is a world of difference between eating an orange and drinking a glass of orange juice. The bulk of the nutritional value comes from the fibre of the fruit, the juice is largely just sugar. Sure it's probably better for you than drinking a coke, but you shouldn't aim to drink as much juice as possible to get your daily carbohydrates. You can sustain higher energy levels by eating relatively small/frequent meals with slow digesting carbohydrates (things like real fruits/vegetables, whole grains/rice). Perhaps we're not thinking of the same juice? Reconstituted juices are nothing like the original fruit. I stay only slightly less far away from these as I do from Coca-Cola. The juice I drink and am talking about is solely whole oranges. I don't aim to drink as much as possible, just early in the day and until I'm satisfied. If that means 2L then so be it. I don't count calories, I stop when I'm satisfied and eat more when my body craves it. It's almost too easy XD
I see what you're saying, and you're definitely right juice made from solely whole oranges. When I was writing the OP, I took some of the basic/general guidelines for improving health from the Weight of the Nation documentaries. Limiting all sugary beverages to 0-2 a day seemed an easily applicable first step, even if the recommendation is primarily directed at those who are obese/overweight. No one's going to die or become obese by drinking three glasses of juice a day, but for general purposes you should aim for less than three.
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