Free Book on how to avoid stress

Tick tick tick

The number of days until Christmas is counting down pretty quickly and the stress at this time of year for many people is quite overwhelming. I know it and you probably know it too. I know that when I write to you about fitness it is usually diet and exercise but today I wanted to offer an ebook to you for nothing. There is no catch of course (I hate catches) but the ebook offers a lot of great tips not only for this time of year but otherwise as well to handle stress better.

Get the book here

Life today can be overwhelming there’s no denying that! Stress and anxiety can seem to take over our lives and render us helpless. It’s easy to get caught up in all the drama and let those stressors dictate how we live. Believe me, I know!

The good news is that if you are suffering from anxiety and excessive stress, you won’t have to spend the same amount of money I did just to deal with my daily stress. You can get all the information you need right here in this amazing book, ‘Eliminating Stress and Anxiety From Your Life’!

The book is really good and deals with panic attacks, coping mechanisms, using visualisation, music and self hypnosis and a bunch of other methods to deal with stress. 60 pages and full of great ideas.

Hope this info helps you enjoy this time of the year.

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Fasting may help your heart

This is about a month old study but I thought that it would be a good idea to give out this info on a study that had to conclude that fasting seems to lower the chance of heart attacks in people that fast one day a month. The anti-fasting people will not like this and I can not seem to fast for any length of time but this study was not looking for this result as some studies seem to do but instead just concluded that this was the only possible result to their study.

Mormons and heart disease

Mormons have less heart disease something doctors have long chalked up to their religion’s ban on smoking. New research suggests that another of their “clean living” habits also may be helping their hearts: fasting for one day each month.

A study in Utah, where the Mormons are is based, found that people who skipped meals once a month were about 40 percent less likely to be diagnosed with clogged arteries than those who did not regularly fast.

Fasting and improved health

People did not have to “get religion” to benefit: non-Mormons who regularly took breaks from food also were less likely to have clogged arteries, scientists found.

They concede that their study is far from proof that periodic fasting is good for anyone, but said the benefit they observed poses a theory that deserves further testing.

“It might suggest these are people who just control eating habits better,” and that this discipline extends to other areas of their lives that improves their health, said Benjamin Horne, a heart disease researcher from Intermountain Medical Center and the University of Utah in Salt Lake City.

In the 1970s, scientists recognized that Mormons in Utah are less likely to die of heart disease than other Americans.

Their prohibition against tobacco is usually credited for the health benefit, Horne says, but the new study shows fasting plays a role, too.

Or fasting itself may lower the risk of heart disease through some undiscovered biological mechanism, he says.

Fasting May Not Be Right for Everyone

AHA past president Sidney Smith, MD, a heart doctor at the University of North Carolina in Chapel Hill, says he would be very reluctant to make sweeping recommendations about the benefits of fasting without more information about the dietary practices of the people studied.

“It’s not clear how other populations [that don’t follow the same strict practices as Mormons with regard to eating, smoking, and drinking] would handle fasting. It could even be harmful,” Smith tells WebMD.

The best prescription for reducing your risk of heart disease, he says, is to exercise, eat right, and avoid smoking.

You can read more on this at WebMD

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FDA says OK to Prilosec and Nexium

Earlier this year there were some stories around about fears that Prilosec and Nexium may not be quite as healthy as they should be for people taking them for dealing with acid reflux disease and that they increased heart attack risk. The FDA is now saying that there are no increased risk of heart attacks with these drugs in the long term

Long-term use of Prilosec (omerprazole) and Nexium (esomeprazole) is not likely to be associated with an increased risk of heart problems.

FDA has completed a comprehensive, scientific review of known safety data for both drugs, which are used to treat the symptoms of gastroesophageal reflux disease (GERD) and other conditions caused by excess stomach acid. While long-term studies reported to the agency on May 29, 2007, collected safety data, the study protocols did not specify how heart problems, such as heart attacks, were defined or verified. As a result, evaluating the information that was gathered about the safety of both drugs in these studies was challenging.

FDA’s assessment of the information from the data gathered was further supported by an additional analysis of 14 comparative studies of Prilosec, four of which were placebo-controlled (an inactive substance was used). Although these studies were not specifically conducted to assess the risk of heart problems, and patient follow-up was incomplete, they do not suggest an increased risk of heart problems with the use of Prilosec or its newer formulation Nexium.

Based on everything now known at the agency, the reported difference in the frequency of heart attacks and other heart-related problems seen in the earlier analyses of two small long-term studies does not indicate the presence of a true effect. This represents the agency’s current analysis of available data on these medications.

FDA recommends that health care providers continue to prescribe–and patients continue to use–Prilosec and Nexium as described in the labeling for the two drugs.

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Getting Started With Ketogenic Diet

The ketogenic Diet, also just known as the Keto diet has gone from being an interesting offshoot from the Atkins diet to a very very popular diet with lots of scientific backing.

  • Did you know the standard American diet (SAD) contains 45-65% of calories from carbohydrate rich food?
  • That’s why there is an epidemic of obesity and health-related illnesses.
  • Are you guilty of choosing to eat a diet high in carbohydrates?
  • Or are you ready to try something different?

The Ketogenic diet or Keto diet is a high fat, low carb way of eating. It allows for small amounts of proteins, natural fats like coconut oil or butter and vegetables. It enforces a 4:1 ratio of fats to proteins and carbohydrates.

Foods high in fat like nuts, coconut milk, and butter are encouraged. The diet forbids the consumption of pasta, bread, sugar, and grains. This results in the ketones replacing glucose as fuel.

Getting Started With Ketogenic Diet

This fat metabolism reduces the systemic inflammation that can cause epilepsy and other diseases. It’s also, what encourages the healthy weight loss process.

Now, before you jump into this way of eating you need to know what the Keto diet actually is, the pros and cons of it all described to see if there is need to supplement this kind of diet. It does have some drawbacks and it might not be for everyone. We’ll take a closer look at those later in this report.

Additionally, there are certain foods that you want to avoid and rules you should be aware of. This report will dig deeper into what to put on your plate.

Let’s get started.

What is the Ketogenic Diet?

You are probably excited to get to the meat, so to speak, of what you can and cannot eat. But first, let’s discuss what a ketogenic diet is.

It’s any diet that forces the body into a process called ketosis. This is the process where fats are burned for energy instead of using carbohydrates for energy. Doing it correctly, the Keto diet asks the dieter to consume high amounts of fats, moderate amounts of protein and very low amounts of carbs.

With a traditional diet, our bodies normally turn carbohydrates into glucose that’s sent throughout the body as a source for energy. On the Keto diet, we enter ketosis by limiting our carbohydrates causing our livers to start breaking down fat cells into fatty acids and ketones to be used as energy.

  1. Ketogenic comes from the ketones naturally produced in the body. These are formed when your body uses fat as energy.
  2. On a normal or traditional diet, we eat mainly protein, carbohydrates, and some fat. The extra fat is stored.
  3. On the Ketogenic diet, you eat mainly fats, very few carbohydrates, and just enough protein to maintain growth.
  4. When the body is producing ketones, fat is being used for energy. When you eat carbohydrates, the body produces glucose or blood sugar.
  5. The body enters a state of ketosis when on the Keto diet. Ketosis is an energy state where the body uses alternative fuel to provide energy. This means it begins burning fat instead of using carbohydrates for fuel.
  6. You attain ketosis when you eat a very low amount of carbohydrates, which will depend on the plan you are following and the stage you are in. Generally, it’s 20 grams a day to begin with. Your diet will consist of mostly fat, protein and green vegetables.

Getting Started With Ketogenic DietThe Keto diet, like many low-carb diets, is not a new fad. It became more popular in recent years thanks to Dr. Robert Atkins following the release of Dr. Atkins New Diet Revolution in the 1990’s.

It’s easy to follow a plan that is highly effective, without feeling hunger or experiencing cravings.

Another reason for its popularity is the possibility of losing weight without exercising.

Those who are severely obese have disabilities or injuries that prevent them from any type of regular exercise find this diet helpful in weight loss.

Traditional Use of The Ketogenic Diet

But before we get into the way you can benefit from it, I want to give you a little history on the diet.

The Keto diet has been in existence for over 90 years. It was designed in 1924 by Dr. Russell Wilder at the Mayo Clinic. Traditionally used for effectively treating epilepsy, it fell from use after the surge of new anti-seizure medicines in the 1940s became popular.

It was later found that the ketogenic diet was helpful in treating epileptic seizures, often in cases where no other medicine helped. Traditionally, the ketogenic diet for epilepsy is about 75% fat, 5% carbohydrates, and 20% protein.

Ketogenic diet has been used for a variety of medical conditions with success. Giving up carbs or sugar helps the body in many ways including weight loss.

The Keto Diet is Effective for Weight Loss but has Many Other Benefits to your Health Including:

  • Doctors usually recommend the ketogenic diet for children with epilepsy when their seizures have not responded to different seizure medicines.
  • There is evidence from some uncontrolled clinical trials and studies in animal that the ketogenic diet can help in a broad range of neurological and neurodegenerative disorders including Alzheimer’s disease, Parkinson’s disease, Multiple Sclerosis
  • It may also help in cases of traumatic brain injury and stroke. (Source: NCBI.nlm.nhi.gov
  • Sugar can feed cancer cells causing them to multiply. Eliminating sugar and carbs may be effective in reducing or fighting cancer.
  • Improves cardiovascular risk factors
  • New research is showing the Keto diet can be helpful in treating Autism.
  • Recent work in the last decade shows that the therapeutic effects of the ketogenic diet in many pathological conditions such as diabetes, polycystic ovary syndrome, acne, neurological diseases, and the amelioration of respiratory disease risk factors. (Source: NCBI.nlm.nhi.gov

There you have it. The benefit of the Keto diet is more than simply losing a few pounds. Even though the diet was traditionally used for the treatment of epilepsy, it has many other benefits that many people will profit from.

Discover the Secret of Why the Ketogenic Diet Is Used for Fat Loss

Carbs are devastating for the brain. ~ David Perlmutter

Getting Started With Ketogenic Diet

We’ve already seen the health benefits of a Keto diet. But why is it popular as a weight loss diet? The answer is simple, really.

The reason the ketogenic diet for fat loss is so popular is that it’s very effective. It uses the body’s natural behavior to burn off fat. It doesn’t leave you feeling hungry or experiencing cravings or those annoying side effects of low calorie diets.

As mentioned before, on the ketogenic diet you will lose weight even if you can’t exercise. It’s not recommended you don’t exercise unless there is a medical reason though. You will get better and faster results if you do exercise while on the Keto diet.

How Does The Ketogenic Diet Help With Weight Loss?

The secret to why the Keto diet is used for weight loss is in the type of food you eat. The Keto diet puts your body in a state of ketosis, where the body is using fat as a source of fuel. Our bodies are designed to use either carbohydrates or fat for energy.

Carbohydrates are stored, for a while in your muscles as a sugar, and are the first choice of fuel by your body. What isn’t used is then stored as fat, which leads to weight gain.

If no sugar or glycogen is available, the body then uses the reserved fat as fuel. Forcing the body to go into ketosis by limiting the amount of carbs you eat leads to your body burning fat. This means you are actually burning the fat that has caused weight gain. In fact, it’s almost impossible not to lose weight when your body is in this state.

  1. On the low carb diet, your blood sugar levels stabilize so you don’t experience the cravings for sugary foods or the ups and downs associated with fluctuating blood sugar.
  2. People feel consistently energetic and healthy when following a low carb diet.
  3. They have smaller appetites than they did before when on a Keto diet. This means they eat less without even thinking about it.
  4. The ketogenic diet is easy to follow. You eat fresh, whole foods found in any store or restaurant. Most processed foods are out as well as sugary foods.
  5. Fat and protein makes up the diet, making it high in flavor and very satisfying.
  6. Many people find it easier to control hunger on a ketogenic diet. Since carbohydrates are reduced in a Keto diet, blood sugar is controlled and insulin level spikes are minimized. When our blood-glucose levels rise rapidly, our insulin spikes and we feel hungry. By eating a low carb diet, our blood sugar remains steady.

Undoubtedly, the secret to losing weight on the Keto diet isn’t really a secret at all. Decreasing your carb intake, increasing your fat and protein intake and eating fewer calories is why many people are using the ketogenic diet to lose weight.

Getting Started With Ketogenic Diet

Follow the Keto Diet Rules

Every diet has rules. The Ketogenic diet is no different. Of course, it would be great if we could eat whatever we want, whenever we want and still lose weight. But that’s probably not going to happen. In order to make the Keto diet work for you, you should follow a few simple rules.

Check the label for carbohydrate counts and the “per serving” sizes on pre-packaged foods. It should contain 2 grams or less for meat and dairy products and 5 grams or less for vegetables.

Choose one of the following foods when you are hungry. Once hunger dwindles, stop eating.

  • Choose grass fed meats such as beef, pork, veal, lamb, wild game. In processed meats, like sausage, read the label to ensure there aren’t any added sugars or honey.
  • Opt for poultry such as chicken, turkey, quail, duck, Cornish hen, or pheasant. Skin-on is preferable to add to the fat content. Do not bread or batter when cooking. Instead roast, stir fried, deep fry, bake, grill or barbecue.
  • Get fish, seafood, and shellfish. Choose fresh and wild caught. Canned fish should be free of added sugar. Do not bread or batter when preparing.
  • Eggs will become a staple in your ketogenic diet. They can be prepared in many ways including deviled, fried, hard-boiled, omelets, poached, or scrambled.

Getting Started With Ketogenic DietEat one or two cups of salad greens every day. You should eat one cup of fibrous vegetables each day as well.

  • Salad greens include
    • cabbage, chives, all varieties of greens, lettuces, parsley, spinach, radishes
  • Fibrous vegetables include
  • Alfalfa and bean sprouts, Asparagus, Bamboo shoots, Bell pepper, Bok choy, Black beans, Broccoli, Brussel sprouts, Cauliflower, Celery, Chard, Cucumber, Green beans, Jicama, Mushrooms, Okra, Radishes, Rhubarb, Rutabaga, Snow peas, Sugar snap peas, Tomatoes, Turnip, Wax beans, Water chestnuts, Zucchini

Eat These Foods In Limited Quantities

  • Cheese – limit to 4 ounces a day. Most types including hard, aged like Swiss and cheddar, Brie, mozzarella, Gruyere, cream cheese and goat cheese. Avoid processed cheeses. Carbohydrate count should be less than 1 gram per serving.
  • Dairy Cream – limit to 4 tablespoons a day. This includes heavy and light cream and sour cream. Do not use half- &-half or milk.
  • Mayonnaise – limit to low-carb brands. Read the label for carb count.
  • Fatty vegetables like olives and avocados should be limited. Olives – serve up to 7 per day. Avocados – up to 1/2 an avocado per day.
  • Condiments can include lemon or lime juice, small amount of ketchup, and soy sauce.
  • Pickles – restrict to 2 servings a day. Dill or sugar-free are best.
  • Snacks and miscellaneous foods including pepperoni slices, ham, beef or turkey spread with a cream cheese, deviled eggs, pork rinds, macadamia, almond or other nuts in a small amount, coconut butter.
  • Drinks include unsweetened tea, unsweetened decaf coffee, herbal tea, water, flavored water (unsweetened), almond milk, coconut milk.
  • Commercial spices usually contain sugar so check the labels and restrict the amount you use when possible. Many spices have carbs as well. Choose basil, black pepper, cayenne pepper, chili pepper, cilantro, coriander seeds, cinnamon, ground cloves, cumin seeds, dill, ginger, mustard seeds, oregano, parsley, peppermint, rosemary, sage, thyme and turmeric.

Choose Good Fats And Oils

Getting Started With Ketogenic Diet

butter melting in the pan

Most kinds of oil, butter, and cream can be used in cooking including

  • Beef tallow
  • Organic butter
  • Chicken fat
  • Ghee
  • Lard
  • Olive oil
  • Coconut oil
  • Red palm oil

For salad dressings, choose avocado oil, almond oil, macadamia oil, mayonnaise, and most nut oils.

Tips for Sticking to Your Ketogenic Diet

Just imagine you have been following the Keto diet for a while, when suddenly you find it hard to stick to the rules. You want to add some carbs. Or you are tired of the same old meals. Or maybe you aren’t getting any support from those around you.

Here are some tips to help you stick to the diet.

Getting Started With Ketogenic Diet

Get support. Join online groups and forums where others are following the same diet. Encourage friends and family to join you on the ketogenic diet.

Focus on the good things. Focus on what you have already achieved. Do you feel more energetic? Has your sleep improved? How do you feel compared to before you started the Keto diet?

Get back on if you fall off. If you do slip and eat a slice of cake or drink a beer, don’t give up. It’s unrealistic to expect you won’t fall for temptation occasionally. The point is to get right back to choosing healthy choices. Remember though, that when you eat a certain amount of carbs your body comes out of ketosis. That means it will take you a couple of days to get back into it.

Be prepared. Get the supplies, books, and the foods you need before you begin the diet. Clean out your pantry of all the things you shouldn’t be eating so you are less likely to be tempted.

Set up an accountability system. Get someone to hold you accountable to sticking to the plan.

Add exercise. After the first month, add a high intensity exercise program. It can be as simple as a fast walking routine. Add weight training once a week as well to help with fat burning.

When exercising, you may need to change your Keto diet to a targeted or cyclical plan. The cyclical ketogenic diet means adding a carb-load on the weekends and following a normal Keto diet during the week. A targeted ketogenic diet plan means eating a few extra carbs before you work out.

Be patient and don’t cheat. It will take time for your body to begin burning fat and to get into ketosis. Stick to it and be consistent with it. Don’t weight yourself every day. Weight varies between 2 and 4 pounds every day due to water intake and absorption.

Track your progress and eating habits. Use a written journal, electronic notepad or a mobile phone app. Measure and write down what you eat. Keep track of calories, fat, protein and carbohydrate intake.

As you can see, you aren’t alone in this journey. There are many ways to get support when you feel like stopping. Being patient and consistent with the plan is the first step. It gets easier and the more support and accountability you have, the more likelihood you’ll stick it out.

Measuring Progress and Your Results

No doubt, one of most motivational things about losing weight is being able to see and measure your results. I mean, you look in the mirror and see a leaner you and your clothes are getting looser.

Can you imagine how great that feels? Those are great feelings to be sure. But, you need to measure your progress truly to get the reassurance you need that the Keto diet is working. There are different ways to monitor your success on this plan.

One way is by measuring ketosis. The way this is done is by testing the bi-product ketones of the process that are released from the body. They come out in your breath, sweat, and urine. Self-testing urine strips for testing your urine allows you to see when your body first goes into ketosis and that you are staying in ketosis. The strips are neutral in color and change to shades of pale pink to deep purple during ketosis. The darker the color the more ketones you are burning. Later one you can purchase a blood ketone meter.

Another option is to have a complete blood chemistry test done before you start and then 1 month into the diet. This will show your cholesterol and blood sugar changes.

You can measure weight loss by weighing yourself once a week, preferably at the same time. During the first week, you will likely see a significant change. But, don’t be fooled. Some of it will be fat loss but some is also retained water loss.

Measure yourself as a way to keep track of weight loss. If you are working out while on the diet, you may gain weight through lean muscle mass. To measure that you are losing weight you need to see if you are losing inches.

Measuring and tracking your weight loss while on the ketogenic diet is an easy process and will help keep you motivated to continue.

The Choice is Yours

The fact is millions of people have successfully used a type of low carb diet including the ketogenic diet as a way to lose weight. It’s a popular way to lose weight since it is highly effective. It uses the body’s natural fat burning ability to burn fat without leaving you hungry, experiencing cravings, or suffering from the negative effects of too few calories.

Will it work for you? Maybe or maybe not.

You will be the one who has to decide. Are the side effects more than you want to deal with? Is the fast weight loss worth giving up your favorite carbs for?

With those questions in mind, take a look at some of the pros of the diet.

We’ve already seen that the ketogenic diet has been used in the treatment of epilepsy. It’s now being used for many other health issues as well including reducing cardiovascular risk, cancer risk, the treatment of many neurological issues. The health benefits include weight loss, which in turn can alleviate all sorts of health issues from joint pain to risk of stroke and diabetes.

You should be aware of the cons as well.

  • One of the major problems with ketosis is the risk to high-level athletes and people with high-energy jobs in not getting enough energy to work.
  • It’s a very restrictive way to eat. Many people have trouble sticking to the diet especially if they enjoy social functions and eat out a lot.
  • Another drawback is that some people may cut out all fruit and vegetables. These foods are essential for providing vitamins and minerals for good health.
  • Also, a long-term, low-carb diet may damage the metabolism, particularly when combined with a low calorie diet and excessive cardio exercise. Read more about it here.

A normal or traditional carbohydrate rich diet allows us to eat larger amounts of protein and carbohydrates than we do fat. The body burns the sugar from the carbs for energy and stores the extra fat.

The ketogenic diet though is almost totally opposite. It encourages us to eat much higher levels of fat with very little carbohydrates and some protein. The body burns or uses fat for energy from the ketones produced on the diet.

Potential Drawbacks of the Ketogenic Diet

Before you make a decision to jump into the diet, you should know that without a doubt there are criticisms against the ketogenic diet. I mean, with every type of eating there are those who believe one way or another about it. For example, the ketogenic diet has many myths associated with it. Let’s dig deeper into some of them shall we?

Ketosis may lead to hypothyroidism and possible adrenal fatigue

The belief for this is that the lower level of glucose from the diet can lead to a diminished capacity for T4 to convert to T3. This can lead to hair loss, cold hands and feet, general sickness and low thyroid function symptoms.

According to Dr. Ron Rosedale, a “lower number does not necessarily mean lower function…often it means better function.” The thyroid levels return to a desirable level, which could be lower, when the body is operating optimally.

Often times people confuse diabetic ketoacidosis (DKA) which is bad with nutritional ketosis which is actually a good thing. Dr. Peter Attia has a great explanation of both on his The Eating Academy blog.

As for adrenal fatigue, while rumors abound and studies are still being done, many medical professionals suggest that chronic stress is the #1 cause of adrenal fatigue, not your diet. However if your body is not working at peak proficiency, you need to address those issues prior to beginning any diet or exercise regimen.

In addition, when you first start going into the metabolic state of ketosis, you may feel sluggish, have a brain fog and fatigue. But once the body gets used to it, you’ll actually experience higher levels of energy, more clarity and better performance overall.

 It says to eat fat but I thought fat is bad

Getting Started With Ketogenic Diet

Avocado – High in Fat but good for you

Many people are afraid to try the ketogenic diet plan because of their fear of increasing the amount of fat they eat, especially saturated fat. We’ve been told for over 30 years that fat is bad.

The reality is a high carb diet increases your blood sugar and insulin levels. These are what cause inflammation and heart disease. A ketogenic diet is high in fat and low in carbs so it reduces inflammation. (Source: ncbi.nlm.nih.gov)

Use healthy fats and oils in your diet and you can lay this fear to rest.

No carbohydrates can leads to nutrient deficiencies

During the no-carb phase of the diet carbohydrates are very restricted which may lead some people to believe that you won’t your daily recommended amount of certain vitamins and minerals. However, this can be remedied by taking a multivitamin and mineral supplement each day. In addition, during the high-carb phase of the diet, you will want to eat plenty of healthy carbs such as brown rice, sweet potatoes, squash and whole-wheat pasta.

Your Gut Health Will Suffer

Gut health has been in the news in recent years. Many people believe that we need certain dietary fiber to feed our gut microbiome. And they believe we can’t get that without eating certain foods.

Dr. William Davis has said that people on a ketogenic diet can get an adequate amount of indigestible fibers to feed their gut flora. The fiber content of non-starchy vegetables is enough to feed the microbiome.

In addition, you can improve your gut health by supplementing with probiotics, resistant starch such as raw potato starch, some fermented foods like sauerkraut, kimchi and raw full-fat plain yogurt, ketogenic amino acids such as leucine and lysine and coconut oil or Caprylic acid.

Side Effects of Keto Diet

Getting Started With Ketogenic DietThere are some side effects of the ketogenic diet as well. When making sudden and dramatic changes to your daily diet you might experience mild but temporary side effects like the following.

  • Headaches and dizziness. Sugar and caffeine both have addictive effects so when you give them up in the induction phase of the Keto diet, you have withdrawal symptoms. They will only last a few days. You can counteract this by drinking some salty broth, dairy foods, green leafy veggies and avocados.
  • Leg cramps. You may experience cramps in your legs especially at night. They usually occur during the early phases of the diet. The lack of potassium in the diet is the cause. It’s recommended to take multivitamin containing potassium while on the diet. Also look for keto diet approved foods that are also high in potassium such as avocados and raw green leafy vegetables.
  • Constipation. Constipation can come from not getting enough fiber. Make sure the carbs you are eating are from green vegetables and you are drinking plenty of water.
  • Sugar cravings. As your body is moving from burning sugar to fat, there will be a period of 2 to 10 days when your carb cravings will be worse. Eat 4 ounces of protein if you are hungry. Try to wait it out as they do eventually disappear.
  • Your body burns fat to use for energy when you are on the ketogenic diet. This is known as ketosis. The byproduct of this process is the release of ketones that are released through your breath and urine. To get rid of the smell chew fresh mint, parsley, or use sugar free gum or a breath spray.

Like any diet, change there will be some side effects. The good news is that on the ketogenic diet they are temporary and don’t last long. Being aware of what they are and what to do about them will help you get through them.

All things considered, if you are interested in beginning the ketogenic diet, you need to weigh the pros and cons and get expert opinions on whether this is the right diet for you.

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How often to do core exercises

I find that people either do their ab exercises every day or never. Some people do them a couple of times a week and I thing that that is a good plan but the way that they are done is kind of haphazard and not really in a way that is conducive to reaching your fitness goals.

To work your abdominals effectively it is important to have a set schedule to work them . Try Tuesday, Thursday, Saturday for working your core muscles. When you are doing abdominals it is best to couple your ab workout with your lower back workout as the erector spinae muscles really are related and it is a good idea to keep the workouts together to stop one muscle group from overpowering the other.

An abdominal – lower back workout should only last around 15 minutes or so and include exercises for your upper and lower abs, your obliques and your lower back. This means that you are hitting four muscle groups and you can get away with one exercise of three to four sets for each, although you should do an extra exercise for your lower back.

Here is a sample core exercise workout

3 sets 20 crunches (work up to 30 as you get stronger)
3 sets 20 of leg raises (work up to 30 as you get stronger)
3 sets of 15 upright side stretches per side
3 sets of 15 pelvic lifts
3 sets of 15 hip extensions

As you get stronger with all of these exercises, and strength gains come pretty quickly, you can start to add or reps to make the exercise more difficult. I think that there is a lot of knowledge about how to do ab exercises but to strengthen you lower back I always rely on a fantastic page of back exercises at the Nismat site, there you can see how to do each of over a dozen lower back exercises.

How often to do core exercises Have you thought that maybe you have the whole picture wrong about how to get six pack abs? There is this fantastic diet and exercise system that will teach you everything you need to know about how to get a firm and trim midsection and that allows your ab muscles to show through.Check out my Six Pack Abs review now.

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Fruits and Vegetables – The Good Carbs

One interesting line I heard once has stuck with me for years when it comes to carbohydrates,

“If it is white, don’t eat it”

Well that may be true for a few reasons that I wanted to cover today. When we eat carbs they tend to come in all colors, fruit has all sorts of colors, vegetables have all sorts of colors and bread, rice and potatoes some in one color often and that is white.

So why should we avoid all of those white carbohydrates? There are two ways that colored carbs are better than white carbs but I don;t think that we really ever hear why…so I will tell you now

White carbohydrates are low in water

Fruits and Vegetables - The Good Carbs

Carb Loading Foods

If you are looking for a way to lose then you are going to have to eat high water foods. I have not written about this too much in the past but fruit and all colored veggies like peppers or broccoli and other classic fruits and vegetables are high in water which will fill you up with less calories. Having high water foods to eat also means that your body will be better hydrates with these lower calorie foods but this is not the only great reason to eat colored fruits and vegetables, you also need them because….

White carbohydrates are low in nutrients

If you think about rice or potatoes and even white breads then you also thing about foods that are devoid of many nutrients. Vegetables are very high in minerals and fruits are very high in vitamins. I know that this is a generalization but I don’t think I have ever heard of someone getting healthier by eating bread, rice and potatoes but anyone can get healthier by eating more fruits and vegetables

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Training the core of your body

When doing any kind of exercise and even at times when you are not doing any exercise you will notice your core of your body. Your core is the muscles right around your torso, that is the muscles of your abdominals right around your lower back and everything in between.The muscles of the core of your body give you the ability to stand upright, to bend over, to pick things up, to lean and also for you to turn around. Think of all the times during the day that you use these core muscles and you will realize that this is indeed a very important part of your muscle to keep strong.

Low back pain is very common. It affects 4 of 5 people at some time during their lives. It is the leading cause of disability for those aged 19 to 45 and is the second most common cause of missed work days (after the common cold) for adults younger than 45. Low back pain becomes more common as people age.

On the flip side of a strong core is a weak set of core muscles. If you have any back problems you may be dealing with weak core muscles (I am a little sensitive to this as my wife has a bad back and a stronger core has not helped) and strengthening these core muscles will give you less pain and a lot more agility.

Strengthening your abdominals

To strengthen your core lets look at the muscle a bit separately. To start in the front you can strengthen your abdominal muscles by doing crunches or situps as well as lying down on your back and doing some kind of leg lifts. For these abdominal exercises do them for about 20-30 reps for three sets. A related set of muscles are on your sides called the obliques. You can strengthen your oblique muscles by standing straight up with your hands on your head and then leaning over to one side, coming back up straight and then leaning to the other side. do about 15 reps on each side for three sets.

Strengthening your lower back

To strengthen your lower back you will want to do the same exercise as your obliques except bringing your body forward and then back straight up. Do not go too far as you do not want to overextend these muscles. Another great exercise is the pelvic tilt. Do do a pelvic tilt lie on your back with your legs bent and just push your pelvis straight up.

Pilates has become really popular over the last few years and if you have seen one of those Windsor pilates commercials you will notice how much they focus on core muscle training where traditional cardio always seems to focus on your arms and legs.

You should do all of these core training workouts as one workout three days a week. The important thing to really remember is that if you have a strong midsection to your body you will have better strength and flexibility throughout your body and this will help you throughout your day.

Training the core of your body Have you thought that maybe you have the whole picture wrong about how to get six pack abs? There is this fantastic diet and exercise system that will teach you everything you need to know about how to get a firm and trim midsection and that allows your ab muscles to show through.Check out my Six Pack Abs review now.

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Using Exercise for better sleep

The amount of physical exercise that you exert during the day is one of the key ingredients to helping you get a good sleep at night. The more active your body is during the day, the more likely you are to relax at night and fall asleep faster.

With regular exercise you’ll notice that your quality of sleep is improved and the transition between the cycles and phases of sleep will become smoother and more regular. By keeping up your physical activity during the day, you may find it easier to deal with the stress and worries of your life.

Research and studies indicate that there is a direct correlation between how much we exercise and how we feel afterwards. You should try and increase your physical activity during the day. The goal here is to give your body enough stimulation during the day so that you aren’t full of energy at night. Your body requires a certain amount of physical activity in order to keep functioning in a healthy manner. It is also important to note that you should not be exercising three or four hours before you go to bed.

The ideal exercise time is in the late afternoon or early evening. You want to make sure you expend your physical energy long before it is time for your body to rest and ready itself for sleep. You should attempt to exercise at least three or four times a week for a period of 30 minutes or so.

Walking or running to sleep better

You can include walking or something simple. If you prefer, you can include strenuous activities such as running as well. The goal here is to increase your heart rate and strengthen the capacity of your lungs. By adding a regular exercise activity to your daily schedule will help you to improve your overall health and help you emotionally as well. Along with running and walking there are several other physical activities that you can add to your daily life to increase your level of physical activity. If you are battling not sleeping, you’ll find aerobic exercise to be the best.

Your goal with exercise is to increase the amount of oxygen that reaches your blood stream. Overall, there are many types of aerobic exercise for you to choose from. The activities include running, biking, using a treadmill, dancing, and jumping rope. There are some non aerobic exercises that you may find beneficial to help you solve your amnesia problem.

Yoga to sleep better

Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain. Yoga utilizes breathing techniques and yoga postures to increase the blood circulation to the brain, promoting regular and restful sleeping patterns. The regular practice of yoga will help you to relax as wellas relieve tension and stress.

Tai Chi to sleep better

Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks. The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises. Research has shown that Tai Chi can help with insomnia by promoting relaxation. If you discover that you don’t have any time to exercise on a regular basis, you should try to sneak moments of activity into your schedule. Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body.

You should also park your car around the corner and walk that extra block or two to get to your destination. As you may know, there are many small things you can add to increase the activity in your life. Your overall goal here is to have a healthy and well balanced life – with plenty of sleep.

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Why do the Jenny Craig and Weight Watchers diets work?

As someone that follows the ebb and flow of diets I get a chance to see a lot of diets as well as the reports as to whether they work or not.

Over the last few years there have been probably 100 diets released on an unsuspecting public, some gain traction and others don’t but the big diets over the last few years have been Atkins, The Zone Diet, LA Weight Loss, Weight Watchers and Jenny Craig. Most of the diets have not been successful for the vast number of people but two diets have stood out, sort of.

Jenny Craig and Weight Watchers have been the most successful diets over the last few years mostly because of the marketing that they do. Weight Watchers has the Duchess of York and Jenny Craig has had Kirstie Alley and now Valerie Bertenelli as spokespeople. Everyone loves to follow famous people and these famous people have lost so why not listen to the success and follow it.

Actually both Weight Watchers and Jenny Craig have been successful as diets the diets are balances with three meals and a couple of snacks and not extreme for high protein or low fat. Mostly Jenny Craig and Weight Watchers are middle of the road type diets that work for most anyone.

The sad thing about these successful diets are the lack of losses that people have seen on them. The average person will lose 10 to 15 pounds in a year on either Weight Watchers or Jenny Craig but the bulk of the lost on any organized diet is the fact that there is some kind of accountability in both of these diets.

In fact accountability seems to be the most important factor in any diet. I have seen how some people will not be successful at all with a diet and as soon as they start writing out the factors that make a diet work well for them they realize that it is the answering to themselves about what they are doing right or wrong.

In Weight Watchers there are meetings, and a food journal where you track your food and exercise. In the Jenny Craig diet there is forced portion control by eating prepackaged meals and also a calendar that you check off what you eat and what you do. Nothing can beat this kind of accountability to yourself.

No matter what diet you are on whether it is Weight Watchers, Jenny Craig, Fat Loss for Idiots or Burn the Fat Feed the Muscle, it is important to track and to make sure that you are accountable for everything going into your mouth or any exercise that you do.

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Using your Wii for fitness

Using your Wii for fitnessI know lots of people have talked in the last year about using a Wii for getting exercise but I sat on the sidelines, sad because I had no Nintendo Wii.

Well this has all changed now since I got a Nintendo Wii yesterday for the kids for Christmas. I am not sure if the Wii is really going to be a fitness machine but I am really excited about Christmas morning and trying this thing out.

I just ran across a site for a Wii workout called Wii Healthy. The site has a workout program that i will have to try and see how well it works.

Really the Wii looks like more fun than exercise but if you are moving then you are getting exercise right? Well I am sure we will soon se a bunch more Wii related “get in shape” type articles so it will again be fun to see since I can actually take part.

Now in response to everything that Nintendo has heard and seen about response to the Wii. Nintendo has come out with an actual fitness program called Wii Fit. The idea behind Wii Fit is that you get a board around 18 inches or so wide and do certain exercises on this and see yourself (or a reasonable facsimile of yourself) on the screen. You can also track your results as can everyone else in the family. I can imagine this whole idea scaling out where you can have fitness contests with other people online. Very exciting to be sure.

If you and your family are looking for a Wii and live in Canada I posted a few tips on my Tech Blog on how to get a Wii. If you are living in the US there are a few great articles here otherwise follow my other suggestion and just watch the stores and network with the managers of the games department at the WalMart and Target stores.

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