Joint Supplements That WORK!

I take 2, twice a day (TAD), every day (ED)

 

I take 1, TAD, ED

 

they both do wonders for your joints!

Cutting...

Cutting (body fat) works the same way for women as it does for men. Most women don't realize this, but that's the way it is.  Stick to: short, heavy workouts, minimal cardio, and run a caloric deficit, keep the protein and fat up, drop the carbs - especially important for the females, since insulin keeps the Alpha receptors in your leg-fat "alive".

Food Data Charts, Vitamins, Elements and more....

Quick reference...

http://www.healthyeatingclub.org/info/books-phds/books/foodfacts/html/data/data1a.html

Measure your waist...

Measure your waist.

 

Take a measuring tape and put it around your belly button.

 

You want your waist circumference to be one half your height or less.

 

This is true for any gender and any age.  Try it! :-)

Sea salt vs. table salt: Which is healthier?

Is sea salt better for your health than table salt?

Sea salt and table salt have the same basic nutritional value — both mostly consist of two minerals — sodium and chloride. However, sea salt is often marketed as a more natural and healthy alternative. The real differences between sea salt and table salt are in their taste, texture and processing, not their chemical makeup.

Sea salt is produced through evaporation of seawater, usually with little processing, which leaves behind some trace minerals and elements depending on its water source. These insignificant amounts of minerals add flavor and color to sea salt, which also comes in a variety of coarseness levels.

Table salt is mined from underground salt deposits. Table salt is more heavily processed to eliminate trace minerals and usually contains an additive to prevent clumping. Most table salt also has added iodine, an essential nutrient that appears naturally in minute amounts in sea salt.

By weight, sea salt and table salt contain about the same amount of sodium chloride. Your body needs only a couple hundred milligrams (mg) a day to stay healthy, but most people get far too much — mostly from sodium in processed foods. So regardless of which type of salt you prefer, keep sodium consumption between 1,500 and 2,300 mg of sodium a day if you're a healthy adult. People with high blood pressure, African-Americans and anyone middle-aged or older should aim for the low end of that range.

How much protein do we need?

How much protein do we need? Healthy protein is an essential component of our daily diets. Here's how to figure out how much protein you need and where to get it.

By Dr. Joey Shulman

 

 

How much protein is enough?  

In the athletic world, there is no greater debate than how much protein you require on a daily basis. There are a number of varying recommendations and calculations when it comes to how much protein you should be consuming. On closer inspection, the daily intake of protein depends on age and activity level. For example, weight trainers and teenagers require more protein than a sedentary individual.

 

There are a few calculations that can be used in terms of protein recommendations. You can go by total percentage of calories per day. In other words, it is safe and within normal limits to consume 20 to 30% of your total daily calories from optimal protein sources such as lean meats, eggs and dairy products (including whey). In other words, if you are a female consuming 1,800 calories per day and 20% of the calories are derived from protein, the calculation would be:

 

1800 x 0.20 = 360 calories from protein

Since 1 gram of protein = 4 calories, divide protein calories by 4

= 90 grams of protein daily

 

Another method of calculation

An alternative calculation is to go by your current body weight. The recommended daily allowance (RDA) for protein is to consume 0.8 grams of protein for every kilogram of body weight. On average, based on the RDA, the average male who weighs 154 pounds should consume approximately 56 grams of protein per day, while the average female who weighs 110 pounds should consume approximately 40 grams of protein per day.

 

The RDA increases by 30 grams per day during pregnancy and 20 grams per day during lactation. During growth, different amounts are needed. For example, 2.2 grams of protein are needed per kilogram of body weight each day in the first six months of life, and 2.0 grams per kilogram for the next six months.

 

Many nutritional experts (like Pawel :-) ) feel the RDA for protein is far too low and is only suitable for sedentary adults. For those who are active, insulin sensitive, overweight or seeking weight loss, muscle gain or are in their teenage years, the amount of protein should be higher. If this is the case, you will likely need to increase your protein intake from the RDA's recommendation of 0.8 g/kg to 1.2-1.8 g/kg. The calculation would be:

 

1. Weight in pounds divided by 2.2 = weight in kg

2. Weight in kg x 0.8-1.8 gm/kg = protein gm

 

If you are pregnant, recovering from an illness, stuck in a metabolic rut, under stress or work out intensely, I recommend using a number between 1 and 1.8. The calculation would be:

 

Example: 150 lb female who is a regular exerciser and lifts weights

 

150 lbs/2.2 = 68kg

68kg x 1.5 = 102 gm protein/day

 

 

What type of protein should we eat?

 

Proteins are not as "grabbable" as carbohydrates and needs a bit more thought and planning. As a general rule, it is important to have a protein source at most meals. The following list below highlights the foods that contain significant amounts of protein (beef, chicken, fish, turkey, eggs, soy and dairy), and other foods that contain less such as nuts and seeds.

 

Beef

• Hamburger patty, 4 oz – 28 grams protein

• Steak, 6 oz – 42 grams

• Most cuts of beef – 7 grams of protein per ounce

 

Chicken

• Chicken breast, 3.5 oz - 30 grams protein

• Chicken thigh – 10 grams (for average size)

• Drumstick – 11 grams

• Wing – 6 grams

• Chicken meat, cooked, 4 oz – 35 grams

 

Fish

• Most fish fillets or steaks, 3-1/2 ounces – 22 grams of protein  

• Tuna, 6-oz can – 40 grams of protein

 

Pork

• Pork chop, average – 22 grams protein

• Pork loin or tenderloin, 4 oz – 29 grams

• Ham, 3 oz serving – 19 grams

• Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams

• Bacon, 1 slice – 3 grams

• Canadian-style bacon (back bacon), slice – 5 to 6 grams

 

Eggs and dairy

• Egg, large – 6 grams protein

• Milk, 1 cup – 8 grams

• Cottage cheese, 1/2 cup – 15 grams

• Yogurt, 1 cup – usually 8 to 12 grams, check label

• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz

• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz

• Hard cheeses (Parmesan) – 10 grams per oz

 

Beans (including soy)

• Tofu, 1/2 cup – 20 grams protein

• Tofu, 1 oz – 2.3 grams

• Soy milk, 1 cup – 6 to 10 grams

• Most beans (black, pinto, lentils, etc.) – about 7 to 10 grams protein per half cup

• Soy beans, 1/2 cup cooked – 14 grams protein

• Split peas, 1/2 cup cooked – 8 grams

 

Nuts and Seeds

• Peanut butter, 2 tablespoons – 8 grams protein

• Almonds, 1/4 cup – 8 grams

• Peanuts, 1/4 cup – 9 grams

• Cashews, 1/4 cup – 5 grams

• Pecans, 1/4 cup – 2.5 grams

• Sunflower seeds, 1/4 cup – 6 grams

• Pumpkinseeds, 1/4 cup – 19 grams

• Flaxseeds, 1/4 cup – 8 grams

 

---

Dr. Joey Shulman is author of the best selling book The Natural Makeover Diet (Wiley, 2005). For more information, visit www.drjoey.com.

Increasing Efficiency of your Cardio

Some people want to know how to increasing efficiency of their cardio, and ask me if splitting the cardio into two daily, shorter sessions (say 15 minutes long) will improve their cardio's fat loss potential.

 

Personally I do not believe that is the best option for fat loss.

 

Beta oxidation (of stored fat) doesn't kick in until about 10-15 minutes into our cardio session.  This is because until then (about 15 minute mark) our body relies on ATP-CP/glycolysis, neither of which can break down the fat alone.

 

Fat (in our fat stores) MUST go through beta-oxidation before it can be broken in the KREBS cycle/ETC for energy.

EVERY article out of the Journal For Applied Physiology I've seen agrees, that the longer your bout of cardio is, the more fat you burn. Longer bouts of cardio, at around 50-60% VO2max have been clinically repeated time and time again to be THE best range to burn fat, and as the time increased the % of calories from fat increased as well (In the studies they measure that by strapping people to machines measuring their respiratory output. You can measure how much fat you burn vs. how much carbs you burn by measuring the amounts of O2 and CO2 in your exhaled breath).

Loudly touted HIIT (high intensity interval training) for example may cause a greater calorie deficit, however going from high to low intensity intervals will be taxing the ATP-CP/glycolysis/KREBS cycle... NOT beta oxidation.  Until we get the FFAs moving (thru beta oxidation), our body will not use fat for energy, PERIOD.  The greater calorie deficit will first and foremost come out of the "sugar stores" all over our body (glycogen in our liver, muscles, etc...) but NOT fat.

 

To Increase Efficiency of our Cardio we have to start with what everybody refers to as a "clean diet".  But the term "clean diet" is so broad and often defined differently depending on who you're talking to. 

 

For our purposes we'll be discussing a "clean diet" as it applies to FAT LOSS goals.  You may or may not be a fan of some popular diets out there, but the most efficient diets for fat loss are:

• KETO
• Atkins
• SCD (Slow Carb Diet)

I'm not going to go into details on what they entail, you can look that up, however they all share one thing in common:  turning off that insulin tap that has been running so freely for years, making you fat and putting you at risk of diabetes.

 

That's right.  You should pick one, and stick to it.  By limiting, or almost eliminating, dietary sugars/carbs, your body will be slowly "convinced" to turn off (turn down) the insulin production and start squirting out glucagon.

 

Glucagon is insulin's less famous brother responsible for triggering lipolysis (breakdown of stored fat into Free Fatty Acids - FFAs - and releasing them into the bloodstream).

 

Let's list some basic, logic, "HAVE TO's" for FAT loss.  In order to start losing FAT you have to:

• reduce caloric intake (eat less calories throughout the day)
• increase caloric expenditure (move more)
• ensure your metabolism is more like a hyperactive kid as opposed to half asleep couch potato, by:
• eating small but frequent meals throughout the day (5-7)
• drinking water regularly throughout the day (avg. 1L per 25kg of body mass)
• some supplements can help here but they are just that: supplements! 

OK... but what about "Increasing Efficiency of my Cardio"? ... well:

 

HIIT for 15 minutes will do 2 things:

• deplete any remaining glycogen
• kick off lipolysis via beta oxidation

You are now primed for FAT LOSS!

 

Now that your body is primarily using fat for energy (FFAs) it is time to burn that energy off.  If you don't it will be stored right back where it came from!

 

Medium effort cardio (at around 50-60% VO2max) for minimum 30 minutes right about now is PERFECT for burning off all that fat being released into your bloodstream.

 

There are several different supplements (ie: caffeine) which can make the fat oxidation, and FFA utilization much more efficient then our bodies can muster on their own, however those will not be discussed in this post.

Feed a Cold, Starve a Fever ...

"Feed a Cold, Starve a Fever" may be right after all...

Temporarily avoiding food improves immune response. A fever is part of how the body fights
infection. It is thought that loss of appetite is in this way part of the body's natural infection-fighting process. So the best advice is indeed to avoid eating temporarily when one has a fever and a loss of appetite. A cold in contrast typically has no fever, and appetite is not diminished. However to prevent dehydration keep drinking lots of water.

http://www.newscientist.com/article/dn1777-feed-a-cold-starve-a-fever-may-be-right.html

Milk Thistle

Milk Thistle

(http://en.wikipedia.org/wiki/Milk_thistle)

 

Disclaimer: This information is in no way intended to be a substitute for modern medical care. Do not self-treat any medical complaint without the guidance of a licensed health care provider.

 

According to legend, as Mary was nursing the infant Jesus, some of her milk fell onto thistle leaves, and the plant assumed a white mottling on its foliage to honor her, a belief that clearly manifests how prized milk thistle was as a medicinal plant. An exceptionally safe herb, milk thistle, Carduus Marianus (not to be confused with Holy Thistle, Centaurea benedicta), stimulates good breast-milk production and promotes healthy liver gallbladder function.

 

Today, it is primarily the seeds that are used medicinally. They have such a powerfully protective and regenerative effect on liver cells that their main constituent, silymarin, is used to treat poisoning by the very deadly Amanita phalloides mushroom. Even extreme cases of hepatitis and liver degeneration have shown improvement when treated with milk-thistle seeds. A tea made with the seeds has also been used for skin, vein and gallbladder ailments.

 

Plant Facts

Milk thistle belongs to the Compositae, or sunflower, family. Growing as high as 5 feet, milk thistle has large thorny leaves with striking light-green and white markings and bright pink flowers. A relative of the artichoke, the herb may be eaten. The unscented seeds taste slightly bitter and should be ground.

 

Origin

Milk thistle, native to southern Europe, North Africa and Asia Minor, can grow to 5 feet in height. The herb, with its pretty, red-violet flowers, spread to gardens and farms in other parts of Europe and is now found naturalized across North America's temperate areas. It is often found in fallow and disturbed soil areas. It prefers warm, dry soil and full sunlight.

 

Parts Used

Milk thistle seeds, the only plant part used for medicinal purposes, are harvested near the end of the growing season. The hairs should be removed from the seeds before use.

 

Components

The flavonolignan compound silymarin, which contains silybin, silydianin and silychristin, is found in milk thistle seeds. It is effective against liver cell toxins and can restore damaged liver cells. The seeds also contain flavonoids, fatty oils, essential oil and mucilage, which support the actions of the silymarin.

 

Indications

Milk thistle is used to treat inflammatory liver ailments, especially chronic illnesses, such as hepatitis and cirrhosis. Gallbladder ailments and related digestive symptoms, varicose and spider veins problems in the legs and jaundice are helped by milk thistle treatment, as well. A silymarin injection is an antidote to poisoning from the "death cap" mushroom, amanita.

 

Therapeutic Effect

The active ingredient in milk thistle seeds is silymarin, a combination of three different flavonoids that supports the walls of liver cells, preventing poisons from penetrating them. It also stimulates the regeneration of these cells. Bitter principles and amino acids help support the entire digestive system.

 

Silymarin as a liver tonic

People with acute liver problems should follow a six-week treatment with tea made from milk thistle seeds (below, in healing tea mixtures) several times a year. This tea treatment program is often recommended for people with liver damage caused by excess alcohol intake and cirrhosis.

 

How silymarin works

Silymarin helps prevent liver poisoning in two ways. It changes the liver cell walls in such a way that it is very difficult for poisons, such as cabon tetrachloride, to penetrate the walls. Silymarin also stimulates cell division so that new liver cells will grow continually.

 

Methods of Administration

• Tea - For poor digestion, drink this tea 30 min. before meals. To support blood vessel integrity for the treatment of spider or varicose veins, drink 2-3 cups of tea throughout the day.
  Pour 1 cup of boiling water over 2 tsps. of crushed seeds. Steep 10-15 min. and strain. There is no time limit on treatment with this tea; its use may be ongoing. 
  Peppermint increases the effectiveness of milk thistle tea and improves its taste. When you make the tea, add 1 tbsp. of peppermint leaves to the mixture.
  
• Tincture - For gallstones or other gallbladder concerns, take 20-30 drops up to 3 times daily until the condition improves. To prepare the tincture, mix ¼ cup of crushed seeds with 1¼ cups of rum in a clean glass jar. Cover tightly and shake well. Let stand for 4-6 weeks, shaking every few days. Strain out the seeds and bottle the liquid.
  
• Nutritional Supplement - To support good liver function, eat 1 tbsp. of ground seeds daily. In a coffee grinder or spice mill, grind seeds to add to hot cereals, muffins, rice dishes and other whole-grain meals.
  
• Medicinal Uses
  
• Tincture for intensive treatment
  Silymarin is only partly water soluble, so for an intensive treatment to protect and regenerate liver cells, you should also use a tincture made from milk thistle seeds to increase the effect of the tea. Put 10 drops of the tincture into 1 cup of milk thistle tea. This tincture can also be purchased in health food stores. Caution: Because of its alcohol content, never use the tincture if you are suffering from acute liver inflammation or alcoholism.
  
• Leaf tea for aiding digestion
  You can also make therapeutic teas from the leaves of the milk thistle. They do not contain silymarin, but they have an overall positive effect on the liver and gallbladder, and a tea made with them is valuable for improving digestion and for easing mild digestive complaints. Pour 1 cup of boiling water over 1½ tsp. of finely chopped leaves. Steep for 5-10 min. and then strain. Drink 2-3 glasses per day.
  
• Compresses for varicose veins
  The external application of the tea in a compress can help varicose veins and open leg sores. Make the tea; cool. Soak a cloth in the cooled tea and apply as a damp compress 1-2 times per day.

Healing Tea Mixtures

 

• To promote liver health
  
  1 oz. milk thistle seeds
  ½ oz. peppermint leaves
  ½ oz. fennel seeds
  
  Prepare this tea with the above herbs. It is a therapeutic mixture that can be used over a long period of time to protect liver cells without side effects. Drink 3 cups of the tea per day.
  
• For stomach complaints
  
  1½ oz. milk thistle seeds
  1 oz. dandelion plant and root
  ¾ oz. chicory root
  ¾ oz. fennel seeds
  
  This mixture eases gastrointestinal problems, such as excess gas and upper abdominal discomfort that may be the result of liver problems.
  
• For venous pain and varicose veins
  
  1½ oz. milk thistle seeds
  1 oz. calendula flowers
  1 oz. witch-hazel leaves
  
  This mixture will constrict open leg wounds. It strengthens the walls of the veins and seals the tissues around the wound. You can drink the tea, or use it to make a compress.

--------------------------------------------------------------------------------

 

Sources:

     All information provided in this article is the result of research using (but not limited to) the following books and guides: Herbs for Health and Healing, Rodale; Cunningham's Encyclopedia of Magical Herbs, Scott Cunningham; Magical Herbalism, Scott Cunningham; The Complete Guide to Natural Healing, International Masters Publishers; Earthway, Mary Summer Rain; Teach Yourself Herbs, Susie White; Natural Beauty from the Garden, Janice Cox; Nature's Prescriptions, Editors of FC&A Medical Publishing, and The People's Pharmacy Guide to Home and Herbal Remedies, Joe Graedon and Theresa Graedon, Ph.D

Keep Hydrated

Drinking water consistently throughout the day is a sure fire way to beat hunger. Water fills your stomach up and tricks your mind into thinking that you are full. Water also keeps your internal organs functioning properly and flushes out unneeded toxins. Although cravings happen to everyone, by eating properly and on time as well as staying hydrated, you can train your body to have them on less frequently. There are always going to be those times in the year where junk food is around your home or office - no one is a perfect eater all the time. Be mindful that food with sugar or trans fats can do a lot of long-term harm
to your health.

unnecessary weight gain due to no breakfast

It is VERY important to eat within an hour after you wake up in the morning or your body will go into starvation mode, holding on to fat until you nourish it again. This can lead to unnecessary weight gain.

Fat Loss Fact (morning cardio)

Performing aerobics on an empty stomach, first thing in the morning will maximize utilization of body fat, rather than using dietary fat.

How to Lose Muscle?

At higher aerobic intensities, fast twitch muscle fibers are recruited. Coupled with high-intensity weight training and no carbs, a high aerobic intensity increases overtraining and therefore results in muscle loss.

Partial (quick) Glycemic Index Reference

Partial (quick) Glycemic Index Reference

Is there fat gain during the carb-up (cheat day)?

During the first 24 hours of the carb-load, caloric intake will be approximately twice maintenance levels. This raises concerns regarding the potential for fat gain during this time period. We will see that fat gain during the carb-up should be minimal as long as a few guidelines are followed.

In a study which looked surprisingly like a CKD (Cyclic Keto Diet), subjects consumed a low-carb, high fat (but non-ketogenic) diet for 5 days and depleted muscle glycogen with exercise.Subjects were then given a total 500 grams of carbohydrate in three divided meals. During the first 24 hours, despite the high calorie (and carb) intake, there was a negative fat balance of 88 grams. This suggests that when muscle glycogen is depleted, incoming carbohydrates are used preferentially to refill glycogen stores, and fat continues to be used for energy production. Additionally, the excess carbohydrates which were not stored as glycogen were used for energy.

In general, the synthesis of fat from glycogen (referred to as de novo lipogenesis) in the short term is fairly small. During carbohydrate overfeeding, there is a decrease in fat use for energy. Most fat gain occurring during high carbohydrate overfeeding is from storage of excessive fat intake. Therefore, as long as fat intake is kept relatively low (below 88 grams) during the carb-up phase of the CKD, there should be minimal fat regain.

In a similar study, individuals consumed a low-carb, high fat diet for 5 days and then consumed very large amounts of carbohydrates (700 to 900 grams per day) over a five day period. During the first 24 hours, with a carbohydrate intake of 700 grams and a fat intake of 60 grams per day, there was a fat gain of only 7 grams. Collectively, these two studies suggest that the body continues to use bodyfat for fuel during the first 24 hours of carb-loading.

In the second 24 hours, with an intake of 800 grams of carbohydrate and a fat intake of 97 grams, there was a fat gain of 127 grams indicating that the body had shifted out of 'fat burning' mode as muscle glycogen stores became full. This is unlike the suggestions being made for the CKD, where the carbohydrate intake during the second 24 hours should be lower than in the first 24 hours. A large fat gain, as seen in this study would not be expected to occur on a CKD.

As long as fat intake is kept low and carbohydrate intake is reduced to approximately 5 gram/kg lean body mass during the second 24 hours, fat regain should be minimal. Once again, individuals are encouraged to keep track of changes in body composition with different amounts and durations of carb-loading to determine what works for them. Those who desire to maximize fat loss may prefer only a 24 hour carb-up. This allows more potential days in ketosis for fat loss to occur as well as making it more difficult to regain significant amounts of body fat.

In summary:

- keep your carb up to 1 day per week only - during carb up try to limit fats

Reference: The Ketogenic Diet: A complete guide for the Dieter and Practitioner by Lyle McDonald

The Perfect ECA Stack

E 20mg

C 200mg (or 10X E if E is less then 20mg)

A 80-300mg

 

"This ECA stack is typically taken three times daily, with one dose in the morning, a second dose four to five hours later, and a third dose taken in the afternoon no later than 4 pm (to avoid problems with insomnia). Individuals who are sensitive to the side effects of ECA should begin with one dose in the morning for several days, adding a second dose as tolerance increases, and finally the third dose. Some authors suggest a 5 day on, 2 days off dosing pattern although no research exists to support this recommendation. Individuals on a Cyclic Keto Diet may wish to discontinue ephedrine during the carb-up as there is no point."

 

For additional synergistic effect of E(ph) use 500-1000mg of L-Tyrosine with each dose:

 

"L-tyrosine is an amino acid used in the synthesis of adrenaline and noradrenaline (which gets produced when you take Eph).
Additionally L-tyrosine is important for synthesis of the thyroid hormones. In theory, adding it in supplemental form could further improve the thermogenic effect of the ECA stack. Most individuals report a greater ‘kick’ from the ECA stack when L-tyrosine is added. The typical dose of L-tyrosine is 500-1000 milligrams taken with the ECA stack."

Prevent Weight Loss Plateau with Carb Cycling

Prevent Weight Loss Plateau

Carb Cycling Maximizes Fat Loss

Carb cycling allows dieters to burn fat faster, increase metabolism and cut back on calories to lose weight and bust through plateaus.

Do calorie restrictive diets leave you feeling deprived? Do low carb diets make you feel low on energy and lightheaded? Have you lost the ability to lose weight because your diet isn’t working for you anymore? If you have answered yes to any of these questions it’s time for a change in your diet. Carb cycling may be the answer to your plateau nightmare.

Any time you change things up in your routine your metabolism benefits from it. When you change your workout routine or add minutes to your daily workout you challenge your body a little bit more. The same is true with your diet. Switching your diet keeps your body guessing so you can burn fat faster.

Carb cycling is one dieting method that lets you keep switching your calorie intake to prevent weight loss plateaus. It includes high carb days, low carb days and no carb days. The overall goal is to reduce your weekly total of carbs and calories so you can lose weight. The benefit is that you don’t have to suffer through a starvation diet to achieve this goal. Carb cycling only requires that dieters are strict for short periods of time. Knowing that you can eat carbs again the next day is rewarding and good for your emotional well-being.

No carb days can include protein such as meat, chicken, fish and protein shakes, as well as salads and low carb dairy products. Low carb days involve the same foods with the addition of a good carb with 2-3 meals that day. High carb days, however, involve the same basic foods and carbs along with 4-5 meals that day.

One reason why carb cycling is an effective low carb diet is that you can set up the days to work for your lifestyle. Some dieters prefer to set up a one day at a time rotation for the low carb, no carbs and high carb days, while other prefer to have five low carb days during the week and save the high carb days for the weekend.

The trick to a successful carb cycling diet is to stick to eating good carbs, even on high carb days. It is acceptable to add fruits and vegetables, as well as brown rice and other whole grains. Eating good carbs and focusing on a high protein base will also help curb your cravings for sweets and make fat loss easier.

Cardio: Low Intensity or High Intensity?

QUESTION: Should you be doing low-intensity cardio to maximize fat
loss or high-intensity cardio? Some contest trainers say lower
intensity is best for losing fat fast.

ANSWER: With low-intensity cardiovascular work, your body reaches
maximal adaptations usually after six to eight weeks – for life.
Therefore, it's better to move on to interval training if you want
very rapid results in fat loss.

Although aerobic gurus call for a single cardiovascular training
protocol for stimulating maximum weight loss, research suggests
otherwise. The notion that low-intensity cardiovascular work is
superior to high-intensity work was refuted by a study published in
the July 1994 issue of Metabolism in an article titled "Impact of
Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism." As
the authors reported,

"The results of the present study show that for a given level of
energy expenditure, a high-intensity training program includes a
greater loss of subcutaneous fat compared with a training program of
moderate intensity."

Stick to 15-20 minute High Intensity Interval Training (HIIT) and
you're done for the day!

Spring Clean Your Life With Voluntary Simplicity

Voluntary simplicity is not about being cheap or doing without. It's not even about getting rid of your TV and cars and becoming vegan. It's about living in balance, about reducing stress and clutter, clearing your mind, streamlining your priorities, creating a truly sustainable lifestyle and – above all! – thinking for yourself. In summary, voluntary simplicity is about reducing your dependence on money and discovering and making time for what's truly important to you.

Although in the past decade the voluntary simplicity movement has taken on a green orientation, a green lifestyle is more a natural outgrowth of voluntary simplicity than a founding principle. In its most recent evolution, voluntary simplicity and the "triple bottom line" (people, planet, profit – with a fourth, "purpose" recently added) are even emerging as an important business model.

The three books which launched the voluntary simplicity movement of the 90's – Voluntary Simplicity: Toward a Way of Life That is Outwardly Simple, Inwardly Rich by Duane Elgin, Your Money or Your Life by Vicki Robin and Joe Dominguez, and Simple Abundance: A Daybook of Comfort and Joy by Sarah Ban Breathnach – all focused on the spiritual, emotional and financial benefits of simplicity.

While the actual target of today's version of voluntary simplicity is what's called "affluenza," or, simply put, addiction to consumerism – a life driven by the need to acquire more and more stuff – voluntary simplicity isn't about the right or wrong of a particular lifestyle.

Instead, it's about cultivating awareness, and taking a look at whether your lifestyle is meeting your needs. You learn how to question cultural assumptions, re-vision your priorities, and make your own informed choices about how you choose to spend your time and money. As one website puts it, it's about "nonconforming freely," thinking for yourself instead of being seduced by advertising and social pressure. And if you discover that acquiring stuff is what really makes you happy, then it's about doing just that.

In Your Money or Your Life, Dominguez and Robin painstakingly walk you through a complete re-orientation of your beliefs about time, money and what's possible in today's world.

This clear, step-by-step book shows you how to rethink assumptions about, for example, the necessity of commuting, or whether that daily morning latte is actually how you want to spend your hard-earned dollars. It's all based on analyzing your actual income (paycheck minus job-related expenses like clothes, transport, vital jump-starting lattes, easily prepared, takeout or microwave meals, weekly sessions with a shrink, stress-reducing classes and medications, insurance, and job-dictated living choices). And it's based on understanding time is money and money is time, and applying that understanding

Here's how to begin simplifying:

1. Learn how. There are tons of great resources, books, videos and web sites. This is one case when time spent really will produce remarkable financial results, beginning immediately.

2. Make time for things that matter. This involves more than getting rid of time wasters. To make time for what matters you have to have dug deeply enough into yourself to learn what really counts – for you! Once you've discovered what you really want, uncluttered by what your family taught you or what you've taken on by default just living an everyday life, then you can develop priorities that will unerringly help you make choices that lead to a better, more sustainable and more satisfying lifestyle.

3. Learn to say "no." Pause and think before taking on professional, social or financial obligations. Weigh them against your new values, and say no when it doesn't directly support your true goals.

4. Master money rather than vice versa. Face it, we're ruled by debt and financial obligation. Wouldn't it be a relief to be able to make decisions without worrying about financial consequences?

5. Have fun fooling the system. Believe it or not, once you've collected the information and understand your true bottom line, living simply can be great fun. You can get a huge rush from scoring something you really want cheaply, or creating a way to do the job you really want to do (no matter how little it pays) and still live comfortably and happily.

As you reduce the stress and clutter in your life, as your time to actually live and breathe deeply increases, you'll find yourself feeling happier and more bone-deep satisfied than you could possibly have imagined before you began this journey.

Will protein powders make me fat?

Protein powders will not make you fat however they will keep your muscle fibers optimized for protein synthesis, which means retaining water, retaining size, strength etc ... If you want to lose over all weight and size you have to stop giving our muscles what they need to be perfect.  Basically  we have to stop signalling our bodies to grow muscle... if we want to lose weight the only proteins we should be ingesting is from regular food sources.  Those proteins are not as bio available, and our bodies will be forced to use our own protein storage (muscles) hence catabolizing our size/weight ... you can go back to drinking the protein shakes when you achieve whatever size shape you're going for.

 

In short to lose weight (fat, muscle, water) one must follow:

 

- keto MINUS protein powders

 

And to gain, retain size and strength one must follow:

 

- keto + protein powders + slightly more carbs before weight training

Energy Utilization in a Human Body

There are four substances which humans can derive calories from: carbohydrate, protein, fats, and alcohol.

The body will tend to utilize a given fuel for energy in relation to its availability and concentration in the bloodstream. In general, the body can increase or decrease its use of glucose in direct proportion to the amount of dietary carbohydrate being consumed. This is an attempt to maintain body glycogen stores at a certain level. If carbohydrate consumption increases, carbohydrate use will go up and vice versa.

Protein is slightly less regulated. When protein intake goes up, protein oxidation will also go up to some degree. By the same token, if protein intake drops, the body will use less protein for fuel. This is an attempt to maintain body protein stores at constant levels.

In contrast, the amount of dietary fat being eaten does not significantly increase the amount of fat used for fuel by the body. Rather fat oxidation is determined indirectly: by alcohol and carbohydrate consumption. The consumption of alcohol will almost completely impair the body's use of fat for fuel.

Similarly the consumption of carbohydrate affects the amount of fat used by the body for fuel. A high carbohydrate diet decreases the use of fat for fuel and vice versa. Thus, the greatest rates of fat oxidation will occur under conditions when carbohydrates are restricted. As well, the level of muscle glycogen regulates how much fat is used by the muscle. Using exercise and/or carbohydrate restriction to lower muscle and liver glycogen levels increases fat utilization.

Keto (low carb) Dessert

Two of my favorite recipes, I forgot I had these! :-)
 
MOCK CHOCOLATE DANISH
(this is so versatile. You can leave out the cocoa, nuts, and protein powder and just add vanilla and it is still very good) My timing for my micro is different for this. I use 20 seconds to melt and 45 seconds to cook (actual time may vary per individual microwave, first few times you have to experiment to get the timing with your microwave just right)....you want it like custard not scrambled eggs! LOL)

• 2 ounces cream cheese (or a heaping table spoon)
• 1 whole egg
• 2 Splenda packets
• 1 1/2 tablespoons cocoa powder (unsweetened)
  
• 3 tablespoons protein whey powder or ground almonds or both
  

How to Prepare:
Put cream cheese in microwave for 30 seconds. Then put in all the rest. Stir with a whisk until well blended. Put in microwave for 1 minute. This is like chocolate sponge pudding with thick custard in the middle!


STOVE TOP CUSTARD

• 5 eggs
• 1 tablespoon nutmeg
• 2 tablespoons butter
• 2 tablespoons heavy cream (35% is best but it works with 10% as well)
• 1 teaspoon vanilla extract
  

How to Prepare:
Mix together eggs, heavy cream and nutmeg. Melt butter in small pan of stove top. Pour egg mixture into hot butter- stir till done. Sprinkle with a little more nutmeg. I like mine with a few teaspoons of milk- like a hot cereal. Yields 1 serving.

This makes a rich, warm, sweet mock custard that is heavenly. Does NOT taste like eggs! :-)

Ketosis 101

Please note we're not here to debate the merits of Ketogenic vs non-Ketogenic diets here, so please don't send me mail of disagreement. For me personally, being in Ketosis is my ideal state and keeps my body lean and at its best. The Ketosis we're talking about here is what Dr. Atkins refers to as "Benign Dietary Ketosis" (or BDK), and should never be confused with Acidosis - a dangerous state for diabetics and those in advanced starvation where acetone builds in the blood and tissues. People will sometimes tell you that producing ketones is dangerous for the body. This is simply misinformation. They're confusing ketosis (the state from a Ketogenic diet) with ketoacidosis (or acidosis) which occurs in uncontrolled diabetes and/or starvation.

Questions about ketones, ketosis, KetoStix, and its implications and misconceptions have always been one of the most common queries I receive from people. 

I'll try and clear up some of those mysteries here.

What is Ketosis?

When the body is in the fat burning state - where it has no carbohydrate to burn and is breaking down body fat for fuel, the body is in a state of ketosis-lipolysis (ketosis for short) This is the only metabolic pathway for fat breakdown (lipolysis) Therefore, there is no lipolysis without ketosis, and no ketosis without lipolysis. The two terms are biologically linked and, therefore, it is appropriate that they be linguistically linked.

So in layman terms being in ketosis simply means that you're burning your fat stores and using them as the source of fuel they were meant to be.

What are Ketones?

Ketones are incompletely burned carbon fragments. The very fact that they are less efficient as fuel is what makes them give you that 'metabolic advantage.' Some of the calories burned are not used to their full capacity... hence the person can eat more calories when in ketosis than when not, and still lose the same amount of weight.  But lets not think of this as some magic pass to simply eat more; there are rules to achieving and maintaining a state of ketosis.

Keto-acids are very short in structure (only four carbons long). This is important because in that form they are able to penetrate cells and feed them when there is no glucose present. The fat stores (yes those areas under your skin you want to get rid of) accumulate fat as very long fatty acids. They're ordinarily difficult to break down because they're so long.

When the body must use its fat stores for energy (our goal to lose weight), these fat cells begin to release the long fatty acids into the blood stream.

To be used as fuel, particularly by the brain, all fatty acids go to the liver first where they are literally cut into two carbon fragments (keto-acids)

They are then utilized (burned) by many tissues, including the brain. The brain operates just as well on a diet of keto-acids as it does on glucose. What's left (the incompletely burned fragments) are called ketones, and they are what spill into the urine to be swept from the body.

How do I get my body into Ketosis?

You need to understand the basics of nutrients, and how to read a nutrition label.

1g of fat = 9 calories
1g of carb = 4 calories
1g of protein = 4 calories

In Keto-diet you really need to only pay attention to one thing to reach ketosis, and that is the amount of "net carbs" per day. Net carbs refers to any carb that is not fiber.
Fiber is not digested by the stomach and passed through to the intestines and then the colon. Therefore, to get your net carbs for a food, you subtract the fiber number from the total carbohydrates number on your foods label.
You need to pay a bit of attention to your protein intake. As a general rule through most keto diets, you should aim to get .8g of protein per lb of body weight in your diet. To get this number, multiply your body weight by 0.8.
Regardless of what you've been told by the media and the "food industry propaganda machine", fat will make up the rest of your nutrients (YES FAT!). Depending on what your caloric goals are going to be, the rest of the calories will be just fat!

What are KetoStix?

You'll hear them referred to as KetoStix (the original brand name), Urine Test Strips, Reagent Strips, Ketone Testing Strips, and Lipolysis Test Strips.

Depending on the plan you follow and whether you are new to this way of life, or an old timer from the 70's, you'll be referring to them as one name or another if your plan calls for being in Ketosis.

While they are in no way necessary to the keto-diet, most of us (followers) feel more secure with a way to test to know if we are in ketosis at any given time and at what level (yes there are color levels like in karate or kung-fu! lol). The test strips provide a quick and private way to determine that. Simply dip the reagent end of the strip into a urine specimen (collected in a clean cup) and remove immediately. Or alternatively, (the method most of us prefer) - wet reagent area of the strip by passing through the urine stream. Tap edge of strip to remove excess liquid and check color within 10-15 seconds against the color chart provided on all test strip brands' bottles.

A beige or cream color indicates NO KETOSIS detected. Any shade of pink/purple indicates some level of ketones in the urine. Some people get very hung up on the fact that their friend's/husband's/daughter's etc strip shows a darker color all the time, etc. We are all different. Some of us lose better (and feel better) at lighter or darker levels. You'll soon learn what feels right for you.

What if your sticks don't "turn"?

A negative result does not always mean you're not in ketosis. If you're keeping your carbs below a certain level (different for different people, but the 20 to 40 carbs per day range is a safe bet), you're probably in ketosis. Some people use their ketones more efficiently, and indeed make fewer of them, hence their lack of "spill" into the urine.

Keep in mind, though, that it's possible to keep your actual carb count low (say at around 30 grams), and still side-step ketosis. The culprits? Most often it's from eating foods that contain even a small amount of "High Fructose Corn Syrup" (HFCS), which can cause a strong insulin spike and halt fat burning. HFCS is far more destructive to your health and your weight loss than regular sugar.

You might also be a person who reacts to aspartame intake with an insulin release. The Atkins Center reports up to 25% of people have such a reaction to aspartame (NutraSweet.)

An appreciable amount of trans fats in the diet can also halt weight loss and fat breakdown. Why? Because trans fats are artificial fats that the body fails to recognize as "real", and attempts simply to store them, taking an "I'll deal with it some other time" approach.

Which ones and where?

There are a number of KetoStix brands to chose from. The original - Ketostix by Bayer - is the most common and the easiest to find in most pharmacies. If you don't see them, ask. Also, it can't hurt to price-shop. I've seen them anywhere from $9.99 to $24.99 in different stores. Many of the online low-carb and health/drug stores carry test strips as well. Some of these are "off-brands" and private label. There's Uriscan and Atkins label. It doesn't matter which you use, but I've found it's best to pick a brand and stick with it because they color slightly different and it can get confusing if you're brand-switching. Also remember, these are marketed ostensibly for diabetics to check for ketones where there should be none, so please ignore the paper inserts in the box if you're using the sticks for detecting ketosis caused by a low carbohydrate (ketogenic) diet.

Resources

• "Ketogenic Diet" e-book by Lyle McDonald: http://www.mediafire.com/?sharekey=57b4764e429d66d7d6baebe61b361f7ce04e75f6e8ebb871
• http://www.facebook.com/note.php?note_id=136206003317 (the guy sounds a little angry at the world of "wobbling fatties" but he does have great info there)
  
• http://www.google.ca/#q=ketosis+101
  

20 storey building...

I came across this old article titled: "Spiderman arrested after
climbing 20-storey building without ropes"

http://www.dailymail.co.uk/news/article-503238/Spiderman-arrested-climbing-20-storey-building-ropes.html

which inspired me to do the same ... well, kind of :-) There are 7
floors in the building I currently work in so during lunch time I
decided to "climb" (without ropes! lol) the staircase 3 times all the
way from the bottom to the top floor as a means of seeing if I could,
AND as my mid day, wake-up exercise ... guess how long it took me to
complete the whole "set" :-)