tag:blogger.com,1999:blog-61775366412735157072024-03-10T12:13:22.201-07:00super fast fat lossThe body is amazing in its capacity to heal and stay slim with the right food and a minimum of the right exercise.
There is no one diet that fits all. But if you have failed many times then that is actually a good thing because then you can rule out what did not work. Some of the diets you have tried will have certain parts that did work to some degree which can serve to put you in the right direction.vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.comBlogger1065125tag:blogger.com,1999:blog-6177536641273515707.post-76353972318306455792016-08-25T05:01:00.000-07:002018-05-01T15:03:08.124-07:00Is your nutritionist/dietitian keeping you fat?<br />
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Have you noticed how dietary advice has changed dramatically over time?<br />
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Older nutritionists who are licensed or go to courses from the government tend to say high carb/low fat is the key. The logic is fats have more calories, therefore the more fat you eat the more calories you eat.<br />
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Now, it doesn't matter what research comes out the recommendations largely remain the same. Any deviation from high carb will be treated with suspicion and contempt. You will be told you are wrong. If the diet doesn't work you will be told you failed.<br />
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This old brand of nutrition is so rigid it has not changed since it was taught by very much.<br />
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Newer, nutritionists tend to be more open minded. They tend to more influenced by current research.<br />
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Current research paints a much more diverse set of scenarios that work for different people.<br />
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One particular theme is high fat and low carb. This works well because fats tend to be satisfying and a small amount can keep appetite at bay for longer, meaning fewer overall calories are consumed.<br />
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Now, who is right the old or the new? I reckon both have their good points. But it depends on the person you are and your body. There are plenty of people who use the high carb/low fat approach and it works for them. There are also people who use the high fat/low car and it works extremely well for them.<br />
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If I was confused I would try both, noting how I felt, what my energy levels were, what my appetite was like, how much my weight changed (up or down), how easy it was to maintain the current diet, whether I enjoyed it and whether I could stay on it comfortably. Using a number system where 1 was the lowest and 10 the highest, Then I'd compare each diet for 2-3 months. (That is plenty of time for a trial. Shorter time frames like a week are usually not recommended because the body can still be readjusting especially if the diet is radically different.)<br />
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Go with the more effective one with higher scores, rather than going with dogma - then you'll get to know your own body much more intimately.<br />
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Then I would make adjustments to keep on improving the diet to make it more manageable and suitable for my lifestyle.<br />
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Now, I am not willing to wait for research to back up whatever the view is because life is too short. The only people who wait are the ones who end up doing nothing.<br />
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<br />vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com9tag:blogger.com,1999:blog-6177536641273515707.post-3064088235611461652016-08-18T16:12:00.003-07:002016-08-18T16:28:14.453-07:00Olympics and goals<br />
by Kyn<br />
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The olympics is well underway, Years in training and moments to shine. The competition is fierce and the pressure intense. The smallest mistake will be heavily punished. To the victor goes the spoils. To us the viewers we only see the athletes performing when it matters but not all the preparation and training,<br />
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I love the olympics especially the 800m, badminton and shot put - all events I had some competency at. But whatever the event the spirit of the games is there, It brings together so many countries and peoples. (The best of that country. Its amazing how many shared interests people share. How much pride and belief each person and their couches have.)<br />
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On a personal level when I see something done at a high level I push myself harder. It makes me know that I can dig deeper, find the reserves that have been hidden within and my work, exercise and play improves,<br />
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To train in our own ways, to improve in our own ways, to practise, feel and focus as our athletes do. There is surely little we can do when we believe and keep working along the same lines.<br />
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What are your goals? Have you put all your efforts into making them happen or just a part time effort?<br />
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<br />vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-18788476147383387522016-08-01T03:14:00.001-07:002016-08-01T03:14:11.203-07:00<h1 class="storyHeadline" style="background-color: white; clear: both; color: #444444; font-family: "Roboto Slab", serif; font-size: 2.5em; font-weight: 400; line-height: 1.2em; margin: 0px 0px 12px;">
<a href="http://www.lakecountrycalendar.com/lifestyles/235810441.html">Physio: Think of splitting wood as a whole body exercise</a></h1>
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<span class="script" style="background-color: white; color: #444444; font-family: "Source Sans Pro", sans-serif; font-size: 14px; font-style: italic; line-height: 18px;">by</span><span style="background-color: white; color: #444444; font-family: "Source Sans Pro", sans-serif; font-size: 14px; line-height: 18px;"> </span><a href="http://www.lakecountrycalendar.com/staff_profiles/191875121.html" style="background-color: white; color: #0099cc; font-family: "Source Sans Pro", sans-serif; font-size: 14px; line-height: 18px;">Tess Mihell</a></div>
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<strong>T</strong><span style="font-size: 10px;">he little goblins, ghouls and witches have had their night of searching for sweets, the lakes are quiet of boat traffic, and there’s now a dusting of snow on the hills.</span></div>
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It’s time to face the fact that the sunny, warm days of summer are over. It’s time to pack up the shorts and pull out the wool socks and long johns.</div>
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For many Lake Country residents, it’s also time to stoke the wood stove or fireplace to heat the home.</div>
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The process of chopping wood may be a chore to some, but it also can be a great exercise that gets your muscles working hard, and your heart rate elevated.</div>
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During the course of lifting up the axe or maul, and controlling its path down to split wood, many muscle groups are recruited of the arms, back, legs and abdominals—it’s a whole body exercise.</div>
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The activity involves both concentric and eccentric actions—the muscles being worked both shorten and lengthen, depending on the phase of the swing.</div>
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It also can be compared to interval training: chop the wood, haul it to where it’ll be stored, pile it in an organized way, and then do it again: chop, haul, pile.</div>
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Added benefits include: Being out in the fresh air, the potential of stress-relief, and also importantly, this kind of activity goes very well with a ‘Movember’ moustache.</div>
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Being a multi-joint interval exercise, the activity requires a whole body warm up (perhaps a hike to find the wood to be chopped) before, and a cool down that includes stretching after. Doing so, and following the tips below, can help reduce the chances of delayed-onset muscle soreness (DOMS) and the risk of injury.</div>
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I will focus on prevention of common pains that can be sustained from overuse, but remember to take necessary precautions to avoid any traumatic injuries; for example, wearing safety glasses and gloves, avoiding wood with nails or many knots, and only doing the task if it is safe for you.</div>
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• Pains can commonly be felt in the lower back during and after the process of splitting and picking up wood. Raising the wood you are splitting will help ease the strain on your low back which occurs with repetitive bending. A 14-16-inch splitting block is an ideal height to decrease strain while keeping the wood within a zone where the axe or maul will exert a strong force; sometimes referred to as being in the “power zone.”</div>
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• Keep your knees bent and your back in as neutral (slightly curved) position as possible—both while doing the swinging and while picking up the chopped pieces.</div>
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• Another consideration for your back is the direction that the ax travels. Many people swing from one side and down toward the other, typically only in one preferred direction. This causes twisting in the spine and uneven use of muscle groups in the upper body between right and left sides. By keeping the axe centred, you will limit the rotational forces and will also get more symmetric recruitment of abdominal muscles. Imagine always chopping down diagonally in one direction as being similar to doing bicycle crunches only to one side.</div>
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Forearm pain is another common symptom due to the use of the finger flexors with gripping and the wrist extensors. Use of these muscles can result in tendonitis in the wrist or the elbow, especially if they are used a lot already with your job or hobbies.</div>
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Stretch each side of your forearms after your task is done to reduce the pain.</div>
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To stretch the top of your forearm (the extensors) hold your arm out so that your palm faces down. Use your other hand to bend your wrist so that it’s as though you’re bringing your palm to the underside of your forearm. Bend it far enough to feel a pulling sensation in the muscles, but not pain, and hold it gently for 30 seconds before releasing.</div>
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To stretch the flexors, start again with your arm held out, but this time pull up on the fingers and wrist the opposite direction.</div>
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If you do experience muscle soreness that doesn’t resolve a couple days post-activity, or if you get sharp, acute pain, seek a health professional for advice, such as your doctor or physiotherapist.</div>
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As the days grow colder and you don your flannel plaids to go outdoors, don’t think of wood splitting as a chore. Instead, consider it a whole body exercise that can build a strong core, arms and legs when performed safely.</div>
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vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-24684990858728880002016-07-31T05:06:00.000-07:002016-07-31T05:07:56.882-07:00<u>Waiting or just going for it?</u><br />
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On the way to the perfect life there are all sorts of excuses or procrastination that makes taking action hard. But as in most of life we just have to try things. If one combination doesn't work well then try another.<br />
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Don't wait to make the opportunity. Keeping doing things and the opportunity will come. What's more you'll be prepared because the journey of just doing so many things brings out qualities you wouldn't know you possessed and experience that you wouldn't otherwise have had.<br />
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We an in an age of information where there is so much of the stuff. Reading it all is going to be quite impossible. So we may as well question how was that information found? It was found by people trying things. That doesn't mean we shouldn't try anything new either. Much of history was made by people discovering things.<br />
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Particular areas where there has been so much fighting is nutrition and medicine. How often has opinion changed? Where nutrition has been concerned how many contradictions have you heard. I've heard thousands. One expert will say one item of food is good while another says its bad and on and on it goes. So some of us wait for the study to come out to indicate which way it goes. However, the important test is whether it works for you.<br />
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You can't wait for the study to confirm everything for you. (Even studies can have conflicting information.) So you may as well do some testing yourself. This is easy enough as you can omit an item of food for 2-3 weeks to see how you feel. You can add it back in to see how you feel. That's quicker than waiting years for the right study assuming it ever gets done.<br />
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Life is too sort to have everything confirmed, So stop procrastinating. Just try many things. Make you own observations. Don't just have your life dictated to you. Make the change yourself. Take more action than you read and you'll get more results. Have a diary to record your findings. Now you are making the news, not just passively doing nothing.vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-85076242531896790312016-05-28T06:46:00.001-07:002016-05-28T07:10:38.701-07:00Carbs or Fats to lose weightby Kyn<br />
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This can be a tricky question because they are clearly 2 major groups:<br />
-One will promote high carbs, low fat and low protein.<br />
-The other will promote high fat, moderate and very low carb<br />
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Both camps represent major changes in diet.<br />
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It is important to note the 2 major energy sources in food are carbs and fats. Proteins are terrible as an energy source so they have been avoided in this discussion.<br />
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(No whole food is purely fat or purely carb. Its always a mixture. Meat for instance has no carbs but it contains protein and fat. Wheat is mainly carb, contains some protein and contains little fat.)<br />
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The body is quite amazing in that it can survive on changes in fuel source. So a high fat or high carb diet will still provide enough calories to power the body. (In past times this would have been useful especially when the food sources throughout the year changed. In climates where winter is present and where winter lasts a long time clearly the diet would likely be different to where summer is very long or all year round.)<br />
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(We are not like birds in our evolutionary history who can migrate large distances to keep to the same diet.)<br />
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With high carbs there tends to be plenty of starches or natural sugars. With whole foods that are mainly carbs there are many nutrients that help to process those carbs. This includes the micronutrients like magnesium, chromium, calcium etc.<br />
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With high fat there tends to be fatty meats. Even for highly meat centric diets there is no hunter groups who just consumed lean meat and discarded the fat. The fat was often prized extremely highly. Examples would include Inuit (seal blubber), American Indians (pemmican mixing dried meat and fat) and Masai (milk, meat fat but not so reliant because they can supplement with some grain and fruit). In many instances fat contains fat soluble vitamins dissolved within like vitamin A, D, E and K2.<br />
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For weight loss I have tried both types of diet and found them to both work as long as calories where kept the same. Although, I always felt more full on lower calories from the higher fat diet. The volume was less but feeling fuller was always true. (Just imagine how full you start to feel from eating fatty meats or taking a few tbsp of butter or oil.) On a high carb diet with plenty of grains and fruit (no fatty ones like coconut or avocado) with no meat and no added fat I also lost weight.<br />
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Both work. But it is very important to note some people will cope better on a high carb diet and others with a higher fat diet. I prefer a higher fat diet because I feel better with more consistent energy and more balanced mood but this may not be true of you. You might find the opposite to be true.<br />
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For once, ignore the media for now and try swapping fat for carbs if your diet is not working and vice versa if a high carb diet is not working. There is too much of what seems like conflicting advice. But the most important person in this equation is you. Once size does not fit all.<br />
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Try to stick with whole foods. There is one food that fits into both high fat and high carb well are green leafy vegetables which are an amazing source of vitamins and minerals. This should not compromise either diet so leave those in.<br />
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One thing is very clear a refined high fat and refined high carb diet do not fit together because you are adding two very high energy sources together and refining always gets rid of minerals and vitamins. What can a body do but store excess energy. With few vitamins and minerals that aid metabolism what can the body do but store everything away.<br />
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<br />vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-44343609933613673242015-08-25T05:07:00.000-07:002015-08-25T05:07:23.235-07:00FDA warns exceeding laxative dose may be deadly for some<span style="font-size: x-large;"><a href="http://www.cbsnews.com/news/fda-warns-exceeding-laxative-dose-may-be-deadly-for-some/"><span class="by" style="background-color: white; color: #666666; font-family: Georgia, 'Times New Roman', Times, serif; font-style: italic; line-height: 1.1; padding-right: 3px;">By</span><span style="background-color: white; color: #202022; font-family: Helvetica, Arial, sans-serif; line-height: 23.2000007629395px;"> </span><span class="author" style="background-color: white; font-family: nimbus-sans, Helvetica, Arial, sans-serif; font-weight: 700; line-height: 1.1; text-transform: uppercase;">RYAN JASLOW</span></a></span><br />
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Constipation can be quite unpleasant, and people experiencing the condition may be tempted to run to the drug store and buy laxatives. But, the <a href="http://www.fda.gov/Drugs/DrugSafety/ucm380757.htm" style="color: #b12124; cursor: pointer; text-decoration: none;" target="_blank">FDA is warning such people to read the label carefully</a> and not exceed the recommended dose, or they may risk their lives.</div>
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The problems stem from laxatives with the active ingredient sodium phosphate, which are recommended to be taken in a single dose once a day and for no more than three days. They can be taken orally or rectally, depending on the product.</div>
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Sodium phosphate laxatives, also called saline laxatives, are sold under the brand name Fleet and also sold as store and generic brands. They work by drawing water into the bowel, which softens the stool to allow it to pass easier.</div>
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The FDA is now finding that adults older than 55 and children with certain health conditions may face added risks if they exceed the laxative dosage. The agency has received 54 reports of side effects, including 13 deaths, linked to over-the-counter sodium phosphate laxatives.</div>
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Serious side effects include dehydration and/or abnormal levels of electrolytes in the blood that can lead to serious complications, including kidney damage and sometimes death.</div>
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The most harmful side effects occurred when people overdosed by taking a single dose that was higher than recommended or took more than one dose in a day because the first laxative didn’t have the desired effect, said Dr. Mona Khurana, a medical officer in the FDA’s division of nonprescription regulation development.</div>
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Twelve adults and one child died after they overdosed on over-the-counter sodium phosphate products. Side effect case counts could be higher than the 54 reported cases, she added, since not everybody who develops problems reports them to the FDA.</div>
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"The bottom line is that these products are safe for otherwise healthy adults and older children for whom dosing instructions are provided on the Drug Facts label as long as they follow these dosing instructions and don't take the product more often, or in greater amounts, than the label instructs," she said in a <a href="http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm379440.htm" style="color: #b12124; cursor: pointer; text-decoration: none;" target="_blank">statement</a>. </div>
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The FDA's new warning also urges people to check with their doctors if they are taking drugs that affect how the kidneys work, including diuretics; angiotensin-converting enzyme (ACE) inhibitors used to lower blood pressure; angiotensin receptor blockers (ARBs) used to treat high blood pressure, heart, or kidney failure; and nonsteroidal anti-inflammatory drugs such as ibuprofen and aspirin.</div>
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People with inflammation of the colon should also check with a doctor before taking laxatives, according to the FDA. These warnings are not currently on product labels.</div>
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The product labels do warn people to not to orally or rectally take another dose of the product if they have yet to have a bowel movement after taking the laxative. In addition, the labels tell adults and children to ask health care professionals before using these products if they have kidney disease, heart problems or dehydration.</div>
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Children under 2 years old should never take laxatives rectally, the label adds.</div>
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Constipation is marked by infrequent bowel movements or trouble passing stools. Causes include insufficient water intake, not enough fiber in diets, a disruption of regular routine (such as traveling), stress, eating large amounts of dairy products, hemorrhoids, medications, pregnancy, depression, eating disorders and other medical conditions, according to <a href="http://www.webmd.com/digestive-disorders/digestive-diseases-constipation" style="color: #b12124; cursor: pointer; text-decoration: none;" target="_blank">WebMD</a>. People may take a laxative to help relieve their symptoms. </div>
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Laxatives are also often misused following eating binges by people with eating disorders who mistakenly believe the medications will rush food and calories through the guy before they can be absorbed, according to the <a href="http://www.nationaleatingdisorders.org/laxative-abuse-some-basic-facts" style="color: #b12124; cursor: pointer; text-decoration: none;" target="_blank">National Eating Disorders Association</a>.</div>
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Taking too many laxatives overtime may weaken the bowel muscles, further leading to constipation.</div>
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Contact a doctor after taking laxatives if you experience symptoms including dry mouth, thirst, reduced urine output and lightheadedness, especially with changes in position, after taking these laxatives. These may all be signs of dehydration. People experiencing kidney injury may report drowsiness, sluggishness, and swelling of the ankles, feet and legs.</div>
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If the rectal laxative doesn’t leave the body for more than 30 minutes, contact a doctor.</div>
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Comments:</div>
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Laxatives can be dangerous and are not designed for weight loss. Many people will still use them. For a longer term solution look through the articles on this site and pick out the ones that relate to you the most. There will be many things you can apply that will help you lose fat. (There is no one solution fits all because we are all a little different. This includes what diets work well to nourish ourselves, keep appetite at bay, the lifestyles we lead and the exercise that are suitable as well as what we have to work with.)</div>
vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-8027774007852403122015-08-09T04:13:00.001-07:002015-08-09T04:18:47.905-07:00No one is equal - it is not just geneticsby Kyn Chan<br />
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I draw so much inspiration from sport. From school there would be people that excelled in soccer, rugby, cricket, badminton etc. These people were often selected for the teams - quite an exclusive group. Most people would not qualify because they weren't quite there. Either they lacked the talent or even with good talent they did not put the time to perfecting that talent.<br />
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Now, many of these people that excelled were fairly quickly moved onto different programs at a higher level than they worked again. Again many of these people turned out to be not as good in their new group. This process was usually not so simple because success at this higher level provided a passport to even better groups - yet more people were let go. This process of selection went on for many rounds until the group left were near the best of the best. Thankfully, there were sometimes different leagues where the not so great have a chance. But the vast majority fail. I would include myself amongst the not so great at sport - I got into the team for rugby. But didn't get into any better groups.<br />
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How equal is that? Not at all right. It almost seems talent was the only factor involved. I just lacked the talent, So right off the cuff I knew I didn't have it.<br />
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But the gleaming light is I sometimes see a less talented athlete win over a talented one because the less talented one wanted it more and was prepared to work much harder consistently. (While the talented person got success easily and early so became complacent - just coasting through life.) It is in these instances where you think you had no chance but actually through consistent work and retaining the will to win you will get you something even besting someone with much better talent that you.<br />
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In life, this happens far more than in sport. (Professional sport is of course one of the most competitive fields anyone can get into.) In life, many people still get to where they want EVEN when they were not the most talented. But the journey was much harder than with someone suited for that opportunity. In life, the focussed and consistent action builds up to make you more ready for any particular event you choose.<br />
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Just not giving up and making improvements makes a huge difference in the course of life than, in nearly all circumstances over unfocused talent. (Naturally, it would be quite nice to be born with that talent).<br />
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The longer I live the more unequal I see people are. Over a long enough time frame unstoppable motivation in a narrow focused field usually produces our specialists - that distinguishes them from anyone else. Most people will have many interests and touch on this and that - usually when the going gets tough is the time to switch to something else. The really special people push through. This is a better attitude to live life with.<br />
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When talking about fat loss the same goes. It is easy to give up and move back to what you know but the most important thing is to take on the habits that move you closer and closer to your goals. Do that consistently and you will get to your goal.<br />
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<br />vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-22490397979105631302015-05-15T04:50:00.001-07:002015-05-15T04:54:01.663-07:00Secret Eatersby Kyn Chan<br />
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Secret Eaters was a British TV program series that followed people who tried to lose weight. So there would be cameras following people in the course of a day.<br />
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Naturally cameras do not forget so the footage is recorded. When the people being recorded revealed what they ate there were often discrepancies between the footage and what the participant to the show recorded.<br />
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So being brutally honest either the camera people were lying and concocting evidence or the participant forgot to report everything. Now, this theme continued to repeat itself throughout the series. It showed participants did not report their full consumption. The secret eaters nearly always avoided reporting specific meals - so it is likely some snacks, going to the pub with friends and restaurants, had become so habitual and part of life that people no longer thought they were eating (sort of like sleep walking).<br />
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(Break times, going out and in between meal times were often not fully reported by the secret eater/participant but was captured by the camera.) This is very likely one of the areas where people who say calorie counting does not work fail - because large sources of calories are not being recorded - somehow only breakfast, lunch and dinner (and supper) was recorded but not snack times.<br />
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To emphasis, on virtually every show secret eating happened. (Is it realistic to say the show hired actors to take the place of the secret eater on every show?)<br />
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This is so simple and should be common knowledge to record everything. (Every snack bar, packet of crisps and cake, pint of beer, glass of wine, bottle of coke etc should be recorded. Just because something is easy to eat or drink does not mean it should be omitted.)<br />
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Now, it may be impractical but if we managed to record all our eating times throughout the day then it is likely we could catch ourselves out - or get a friend to do it if they live with us.<br />
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In the mean time calories do count but they are not fully accurate depending on the macro ratio and micronutrients we get with it. But generally, it is so rare for someone to have a real calorie deficit and not be losing weight. I can't think of an example, if someone finds that person I would love to interview them. (There are even claims that humans can photosynthesis like plants but that is a story for another time.)<br />
<br />vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-62899647334644159672015-05-11T04:22:00.001-07:002015-05-12T03:35:40.525-07:00Eat carbs, lose weight: How carbohydrates can help you eat less AND burn more calories<span style="font-size: x-large;"><span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">By </span><a class="author" href="http://www.dailymail.co.uk/home/search.html?s=&authornamef=Louise+Atkinson" rel="nofollow" sl-processed="1" style="background-color: white; color: #003580; cursor: pointer; font-family: Arial, Helvetica, sans-serif; margin: 0px; min-height: 1px; padding: 0px; text-decoration: none; text-transform: uppercase;">LOUISE ATKINSON</a></span><br />
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">For years they’ve been a no-no — but now a diet taking America by storm says bread, pasta and potatoes can help you drop half a stone in a week...</span><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
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Low-carbohydrate diets have been all the rage for some time. And with an estimated 15 per cent of the UK population following a reduced-carb diet at any one time, they’re certainly popular.</div>
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But, as anyone who has tried one can testify, there is something about carbohydrate denial that seems extraordinarily punishing.</div>
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Carbs are, after all, so tempting —whether it’s the smell of freshly baked bread or the delicious sight of buttery new potatoes.</div>
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But the low-carbohydrate message has become so entrenched in modern diet wisdom that pasta, bread, rice and potatoes have been widely accepted as being intrinsically ‘bad’. </div>
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But does it have to be this way? A new diet plan claims not, positively encouraging its followers to eat spaghetti and jacket potatoes with meals yet claiming it’s possible to still lose up to 6lb in a week.</div>
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It goes against everything we’ve been told by the likes of the Dukan and Atkins diets, but studies have shown that not all carbs are bad. Some contain a substance called resistant starch which, when consumed in quantity, actively encourages weight loss.</div>
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Found in ordinary foods — such as bananas, oats, beans and potatoes — resistant starch is so-called because it appears to resist digestion.</div>
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This starch travels through the digestive system nearly intact, producing fatty acids that stimulate fat-melting enzymes (particularly in the abdominal area), encouraging your liver to switch to a fat-burning state, preserving muscle mass (so stoking up your metabolism) as well as boosting satiety hormones, meaning you feel fuller for longer.</div>
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Frances Largeman-Roth, The Carb Lover’s Diet is a diet plan which, the authors claim, guarantees rapid but long-term weight loss.</div>
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Both authors are vehemently against the low-carb message, believing Atkins-style diets are difficult, unnatural and ineffective long-term. They claim our bodies and brains have evolved to eat starchy foods and willpower alone can only hold back on centuries of evolution for so long before we crack and all those good intentions are lost to a carb-rich feeding frenzy.</div>
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OUR GUIDE TO 'RESISTANT STARCH' SUPER FOODS</h3>
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<span style="font-size: 1.2em;">Green bananas are the hero food of the resistant starch diet. If you eat one slightly green banana a day, you get a guaranteed 12.5g of resistant starch to help you lose weight without feeling hungry. Increase your daily intake of the<br />following foods, which are rich in resistant starch:</span></div>
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<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Green banana 12.5g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Ripe banana 4.7g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Oats, uncooked (50g/2oz) 4.6g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Cannellini beans (125g/4oz) 3.8g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Lentils, cooked (100g/3.5oz) 3.4g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Potato, cooked and cooled 3.2g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Chickpeas, cooked (125g/4oz) 2.1g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Wholewheat pasta (150g/5oz) 2g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Pearl barley, cooked (75g/3oz)</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">White pasta, cooked and cooled</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">150g/5oz) 1.9g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Kidney beans (125g/4oz) 1.8g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Potato, boiled with skin 1.8g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Brown rice, cooked (100g/3.5oz) 1.7g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Pinto beans, cooked (125g/4oz) 1.6g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Peas, frozen (75g/3oz) 1.6g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">White pasta, cooked (150g/5oz)</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Black beans, cooked</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">(125g/4oz) 1.5g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Millet, cooked (75g/3oz) 1.5g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Baked potato with skin 1.4g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Pumpernickel bread (one</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">slice) 1.3g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Polenta, cooked (8tbsp) 1g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Potato crisps (25g/1oz) 1g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Cornflakes (25g/1oz) 0.9g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Rye bread (one slice) 0.9g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Puffed wheat (15g/0.5oz) 0.9g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Tortillas (one) 0.8g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Rye crackers (two) 0.6g</span></li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.2em;">Wholemeal bread (one slice) 0.3g</span></li>
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<span id="ext-gen105">Kunes and Largeman-Roth have devised and tested a diet that promises weight loss without carb-denial, which hinges on resistant starch. They quote more than 200 studies at respected universities around the world, which show resistant starch to be an effective appetite suppressant and metabolism booster.</span></div>
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Research at the University of Surrey found that consuming resistant starch in one meal caused participants to consume 10 per cent fewer calories (roughly 150 to 200 calories for the average woman) during the next day because they felt less hungry. </div>
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Another study showed that resistant starch increases the activity of fat-burning enzymes and decreases the activity of fat-storage enzymes, meaning stomach-fat cells were less likely to pick up and store calories as fat.</div>
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Results seem to indicate that adding a little resistant starch to your morning meal is enough to shift your body into fat-melting mode, enabling you to burn nearly 25 per cent more calories a day.</div>
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Meanwhile, you’ll eat about 10 per cent fewer calories because you don’t feel as hungry. Most of us naturally consume around 4.8g of resistant starch a day, but the authors believe increasing your intake to ten to 15g a day is enough to trigger a swift and simple route to weight loss.</div>
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They have devised a quick-start, seven-day diet plan which, they say, guarantees rapid 3lb to 6lb of weight loss, and a separate long-term strategy for incorporating healthy carbohydrates — particularly those containing resistant starch — into your life to ensure weight continues to come off, and stays off.</div>
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<span style="color: #d42699; font-weight: bold;">STAR CARBS</span><span style="color: #d42699; font-weight: bold;"></span></div>
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<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-weight: bold;">BANANAS </span>are your richest source of resistant starch. They are also rich in appetite-suppressing fibre (3g each) and contain the amino acid tryptophan, which is converted into the calming brain chemical serotonin to help you relax and improve your mood.</li>
<li style="list-style: none; margin: 0px; padding: 0px;">Nearly half the starch in <span style="font-weight: bold;">BEANS</span> is resistant starch, making them a powerful weight-loss ally. They are also an incredibly rich source of fibre. A Canadian study found that people who ate beans regularly tended to weigh less and have a smaller waist than those who didn’t (they were also 23 per cent less likely to become overweight over time).</li>
<li style="list-style: none; margin: 0px; padding: 0px;">In addition to the fibre and resistant starch they contain, <span style="font-weight: bold;">POTATOES</span> are a natural source of a proteinase inhibitor — a natural chemical that boosts satiety hormones and curbs appetite.</li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-weight: bold;">POLENTA</span> — this cooked cornmeal is naturally high in resistant starch, but is also rich in fibre and contains a decent amount of protein. It can be cooked into a creamy consistency or baked into crunchy sticks (chop small to make nutritious crutons).</li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-weight: bold;">BROWN RICE</span> digests more slowly than white. One study found that blood sugar levels were 24 per cent lower in people who ate brown rice than those who ate white.</li>
<li style="list-style: none; margin: 0px; padding: 0px;"><span style="font-weight: bold;">BARLEY</span> is rich in resistant starch and both soluble and insoluble fibre which reduces appetite and aids digestion.</li>
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<span style="color: #d42699; font-weight: bold;">DIET RULES</span><span style="color: #d42699; font-weight: bold;"></span></div>
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Stick to the daily plan (below) or mix and match meals, but to lose weight quickly, follow these rules:</div>
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<li style="list-style: none; margin: 0px; padding: 0px;">Eat at least 1g of resistant starch with each meal and aim for a minimum daily 10g total.</li>
<li style="list-style: none; margin: 0px; padding: 0px;">At lunch and dinner, ensure resistant starch fills a quarter of your plate and the remaining three quarters is lean meat and low-fat dairy products, fruit and vegetables.</li>
<li style="list-style: none; margin: 0px; padding: 0px;">Write down everything you eat in a food diary, highlighting all foods high in resistant starch (research shows that dieters who jot down what they ate lost weight more quickly than dieters who didn’t, and keeping a food diary helps dieters follow their plans without cheating).</li>
<li style="list-style: none; margin: 0px; padding: 0px;">Ban artificial sweeteners. Studies show they may increase your cravings for sugary foods. Fake sweeteners are up to 600 times sweeter than sugar and numb your taste buds to the natural sweetness of good-for-you carbs such as berries and other fresh fruit.</li>
<li style="list-style: none; margin: 0px; padding: 0px;">Eat one snack a day to prevent between-meal bingeing (the longer you wait to eat your snack, the easier it will be to stick to the diet).</li>
<li style="list-style: none; margin: 0px; padding: 0px;">Don’t skip meals. Sticking to a regular pattern maintains blood sugar levels and keeps hunger at bay.</li>
<li style="list-style: none; margin: 0px; padding: 0px;">Keep trigger foods out of the house. This means you are less likely to lose your self-control and scoff them down.</li>
<li style="list-style: none; margin: 0px; padding: 0px;">Drink eight glasses (240ml) of water each day, so you don’t mistake thirst for hunger. Don’t drink liquid calories. On the seven-day kickstart plan, you can drink water, coffee and tea (black, green or herbal, without sweeteners, but with up to two teaspoons of semi-skimmed milk), but skip fruit juice, alcohol and fizzy drinks (even diet drinks or sparkling water), which make you look and feel bloated.</li>
<li style="list-style: none; margin: 0px; padding: 0px;">Sit down to every meal. Grabbing something and eating it over the sink sets you up for overeating. It doesn’t give you a chance to be mindful about your food, and you’re less likely to pay attention to the serving size. Eat slowly and avoid TV, music and even dinner companions — all of which can cause you to overeat.</li>
<li style="list-style: none; margin: 0px; padding: 0px;">Use smaller plates (try your salad plate instead of your dinner plate) and keep portion sizes small.</li>
<li style="list-style: none; margin: 0px; padding: 0px;">For a quick boost, try this fat-flushing cocktail, which includes metabolism-boosting ingredients that will help speed you to your goal: Take two litres of green tea, juice from one orange, juice from one lemon and juice from one lime. Mix together in one large jug. Serve hot or iced. Keep in the fridge for up to three days.</li>
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<span style="color: #d42699; font-weight: bold;">THE RECIPES</span><span style="color: #d42699; font-weight: bold;"></span></div>
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<span style="font-weight: bold;">Prawn Stir-Fry with Ginger (serves two)</span></div>
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Heat 2tsp sesame oil in a pan and add 2tbsp soy sauce, 1tbsp honey, 1 tbsp grated ginger, two chopped garlic cloves. </div>
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Cook for one minute. </div>
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Add 400g/14oz stir-fry vegetables, 75g/3oz prawns and 300g/10oz cooked brown rice and cook for eight minutes. </div>
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Serve topped with 2tbsp flaked almonds and one chopped spring onion.</div>
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<img alt="pasta" class="blkBorder" src="http://i.dailymail.co.uk/i/pix/2011/06/05/article-1394616-0C63356C00000578-17_233x147.jpg" height="147" style="border: 1px solid rgb(0, 0, 0); margin: 0px; padding: 0px;" width="233" /></div>
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<span style="font-weight: bold;">Chicken pasta primavera (serves two)</span></div>
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Cook 50g/2oz wholemeal pasta then cook 125g/4oz cooked chicken strips with one sliced onion, three finely chopped garlic cloves, a 400g/14oz can of chopped tomatoes, salt, pepper and 1tsp dried oregano for eight to ten minutes before combining with cooked pasta, one courgette sliced lengthways into ribbons and 2tbsp parmesan cheese.</div>
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<img alt="Peppered beef burger with chips and wholemeal bun" class="blkBorder" src="http://i.dailymail.co.uk/i/pix/2011/06/05/article-1394616-0C5F6A9400000578-695_233x160.jpg" height="160" style="border: 1px solid rgb(0, 0, 0); margin: 0px; padding: 0px;" width="233" /></div>
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<span style="font-weight: bold;">Grilled burger and three-bean salad (serves two)</span></div>
<div style="font-family: Arial, Helvetica, sans-serif; min-height: 1px; padding: 0px;">
Divide 175g/6oz lean minced steak into two and shape into a thick patty, cooking for six minutes on each side. </div>
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Combine 75g/30z green beans, 125g/4oz rinsed canned cannellini beans, 125g/4oz rinsed canned kidney beans, 100g/3.5oz finely chopped carrot and half a chopped green pepper with 2tbsp low-fat vinaigrette in a bowl. </div>
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Serve burgers in wholemeal buns topped with lettuce and sliced tomato. </div>
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<img alt="Tortillas" class="blkBorder" src="http://i.dailymail.co.uk/i/pix/2011/06/05/article-1394616-0C5C893D00000578-404_233x200.jpg" height="200" style="border: 1px solid rgb(0, 0, 0); margin: 0px; padding: 0px;" width="233" /></div>
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<span style="font-weight: bold;">Fish Tacos with coleslaw (serves four)</span></div>
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Sprinkle 700g/1lb 8oz fish fillets with salt, pepper and cooking spray and cook in a non-stick pan for ten to 12 minutes. Mix 3tbsp low-fat yogurt with 2tbsp lime juice, 1tbsp dark sesame oil, 2tsp grated fresh ginger, 1tsp honey and coat 350g/12oz coleslaw mix (shredded cabbage, carrot, lettuce). </div>
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Divide the fish between warmed tortillas and top each with the coleslaw.</div>
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<h3 class="wocc" style="background-color: #c562a5; color: white; font-size: 1.6em; margin: 0px; min-height: 1px; padding: 5px;">
YOUR SEVEN-DAY KICK-START CARB DIET PLAN</h3>
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<span style="font-size: 1.2em; font-weight: bold;">This plan has been devised to provide</span><span style="font-size: 1.2em; font-weight: bold;"> a healthy, balanced diet that</span><span style="font-size: 1.2em; font-weight: bold;"> maximises resistant starch intake, but</span><span style="font-size: 1.2em; font-weight: bold;"> restricts calories to 1,200 a day,</span><span style="font-size: 1.2em; font-weight: bold;"> promising dramatic weight loss of</span><span style="font-size: 1.2em; font-weight: bold;"> 3lb to 6lb in just a week.</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em; font-weight: bold;">MONDAY</span><br />
<br style="font-weight: bold;" />
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Breakfast:</span> Banana shake (blend</span><span style="font-size: 1.2em;"> one banana, 250ml/12fl oz semi-skimmed</span><span style="font-size: 1.2em;"> milk, 2tsp honey with ice) or</span><span style="font-size: 1.2em;"> a wholegrain</span><span style="font-size: 1.2em;"> chewy cereal bar plus</span><span style="font-size: 1.2em;"> one banana.</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Lunch:</span> Chicken pitta (stuff a</span><span style="font-size: 1.2em;"> wholemeal pitta with 40g/1½oz baby</span><span style="font-size: 1.2em;"> spinach, 125g/4oz cooked skinless</span><span style="font-size: 1.2em;"> chicken strips, tossed with 2tbsp lowfat</span><span style="font-size: 1.2em;"> vinaigrette).</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Dinner:</span> Griddled salmon and</span><span style="font-size: 1.2em;"> parmesan</span><span style="font-size: 1.2em;"> potatoes (baked potato</span><span style="font-size: 1.2em;"> with salt, pepper and 2tbsp grated</span><span style="font-size: 1.2em;"> parmesan</span><span style="font-size: 1.2em;"> cheese) with salad.</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Snack:</span> One 180ml/6fl oz pot low-fat</span><span style="font-size: 1.2em;"> Greek yoghurt with 2tsp honey and</span><br />
<span style="font-size: 1.2em;">2tbsp rolled oats.</span></div>
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<span style="font-size: 1.2em; font-weight: bold;">TUESDAY</span><br />
<br style="font-weight: bold;" />
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Breakfast:</span> Banana nut porridge</span><span style="font-size: 1.2em;"> (cook 50g/2oz oats with water and top</span><br />
<span style="font-size: 1.2em;">with sliced banana, 1tbsp chopped walnuts</span><span style="font-size: 1.2em;"> and 1tsp cinnamon)</span><span style="font-size: 1.2em;"> or a banana</span><span style="font-size: 1.2em;"> with 1tsp peanut butter.</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Lunch: </span>Hard-boiled egg, 25g/1oz</span><span style="font-size: 1.2em;"> cheddar</span><span style="font-size: 1.2em;"> cheese and one sliced apple</span><br />
<span style="font-size: 1.2em;">on three rye crackers.</span></div>
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<span style="font-size: 1.2em;"><span style="font-weight: bold;">Dinner:</span> Prawn stir-fry with ginger</span><span style="font-size: 1.2em;"> (see recipe above).</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Snack:</span> Cannellini and herb hummus</span><span style="font-size: 1.2em;"> with crudites (mash 65g/2½oz canned</span><span style="font-size: 1.2em;"> white beans with 2tsp olive oil, 1tbsp</span><span style="font-size: 1.2em;"> chopped chives and 1tbsp lemon</span><span style="font-size: 1.2em;"> juice and serve with 75g/3oz sliced</span><span style="font-size: 1.2em;"> raw vegetables).</span></div>
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<span style="font-size: 1.2em; font-weight: bold;">WEDNESDAY</span><br />
<br />
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Breakfast:</span> Banana shake Plus (blend</span><span style="font-size: 1.2em;"> one banana with 350ml/12fl oz semi-skimmed</span><span style="font-size: 1.2em;"> milk, 2tsp honey, ice and 2tsp</span><span style="font-size: 1.2em;"> ground flaxseed).</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Lunch:</span> Big chopped salad of 125g/4oz</span><span style="font-size: 1.2em;"> salad leaves, 125g/4oz canned</span><br />
<span style="font-size: 1.2em;">chickpeas,</span><span style="font-size: 1.2em;"> 100g/3½oz grated carrots,</span><span style="font-size: 1.2em;"> 50g/2oz shredded red cabbage,</span><br />
<span style="font-size: 1.2em;">1tbsp grated parmesan, 2tbsp</span><span style="font-size: 1.2em;"> chopped walnuts,</span><span style="font-size: 1.2em;"> 2tbsp dried</span><br />
<span style="font-size: 1.2em;">cranberries,</span><span style="font-size: 1.2em;"> all tossed in 2tbsp low-fat</span><span style="font-size: 1.2em;"> balsamic vinaigrette.</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Dinner:</span> Black bean tacos (rinse and</span><span style="font-size: 1.2em;"> drain 400g/14oz of black</span><span style="font-size: 1.2em;"> beans and heat through,</span><span style="font-size: 1.2em;"> warm two tortillas, then</span><span style="font-size: 1.2em;"> divide beans between</span><span style="font-size: 1.2em;"> the two, stuffing</span><span style="font-size: 1.2em;"> with</span><span style="font-size: 1.2em;"> 75g/3oz shredded</span><span style="font-size: 1.2em;"> let</span><span style="font-size: 1.2em;">tuce, 175g/6oz</span><span style="font-size: 1.2em;"> grated carrot and</span><br />
<span style="font-size: 1.2em;">60ml/2fl oz salsa).</span><span style="font-size: 1.2em;"> </span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Snack:</span> 2tbsp salsa</span><span style="font-size: 1.2em;"> mixed with 2tbsp</span><span style="font-size: 1.2em;"> black beans (rinsed</span><span style="font-size: 1.2em;"> and drained) with</span><span style="font-size: 1.2em;"> eight tortilla chips.</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em; font-weight: bold;">THURSDAY</span><br />
<br />
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Breakfast: </span>Banana berry shake</span><span style="font-size: 1.2em;"> (blend one banana, 350ml/12fl oz</span><br />
<span style="font-size: 1.2em;">semi-</span><span style="font-size: 1.2em;">skimmed milk, 2tsp honey, ice</span><span style="font-size: 1.2em;"> and 40g/1½oz berries) or wholegrain</span><br />
<span style="font-size: 1.2em;">chewy cereal bar and a banana.</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Lunch: </span>Chicken pitta sandwich</span><span style="font-size: 1.2em;"> (40g/1½oz baby spinach, half a sliced</span><br />
<span style="font-size: 1.2em;">red pepper and 125g/4oz</span><span style="font-size: 1.2em;"> cooked chicken tossed in 2tbsp</span><span style="font-size: 1.2em;"> low-fat vinaigrette and stuffed</span><span style="font-size: 1.2em;"> into a wholemeal pitta).</span></div>
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<span style="font-size: 1.2em;"><span style="font-weight: bold;">Dinner:</span> Chicken pasta</span><span style="font-size: 1.2em;"> primavera</span><span style="font-size: 1.2em;"> (see recipe above).</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Snack:</span> Two crackers with</span><span style="font-size: 1.2em;"> 2tsp almond butter.</span></div>
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<span style="font-size: 1.2em; font-weight: bold;">FRIDAY</span><br />
<br style="font-weight: bold;" />
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Breakfast:</span> One slice of</span><span style="font-size: 1.2em;"> toasted rye bread topped</span><span style="font-size: 1.2em;"> with 1tbsp almond butter</span><span style="font-size: 1.2em;"> and one banana.</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Lunch: </span>Hard-boiled egg</span><span style="font-size: 1.2em;"> with 25g/1oz cheddar and</span><span style="font-size: 1.2em;"> an apple on three rye crackers.</span><span style="font-size: 1.2em;"> </span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Dinner: </span>Grilled burger and three-bean</span><span style="font-size: 1.2em;"> salad (see recipe above).</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Snack:</span> Trail mix (15g/½oz cornflakes,</span><span style="font-size: 1.2em;"> 2tbsp flaked almonds and 2tbsp</span><br />
<span style="font-size: 1.2em;">dried cherries).</span><span style="font-size: 1.2em;"> </span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em; font-weight: bold;">SATURDAY</span><span style="font-size: 1.2em;"><span style="font-weight: bold;"><br /></span></span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Breakfast:</span> Banana-cocoa shake (blend</span><span style="font-size: 1.2em;"> one banana with 350ml/12fl oz semi-skimmed</span><span style="font-size: 1.2em;"> milk, 2tsp honey, ice and 1tbsp</span><span style="font-size: 1.2em;"> cocoa powder) or wholemeal</span><span style="font-size: 1.2em;"> chewy</span><span style="font-size: 1.2em;"> cereal bar plus a banana.</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Lunch:</span> Big chopped salad (see</span><span style="font-size: 1.2em;"> Wednesday).</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Dinner: </span>Fish tacos (see recipe above).</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Snack:</span> 2tbsp oats and 2tsp honey in a</span><span style="font-size: 1.2em;"> small tub of low-fat yogurt.</span></div>
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<span style="font-size: 1.2em; font-weight: bold;">SUNDAY</span><br />
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Breakfast: </span>Banana and almond</span><span style="font-size: 1.2em;"> butter</span><span style="font-size: 1.2em;"> toast (top one toasted slice of</span><br />
<span style="font-size: 1.2em;">rye bread with 1tbsp almond butter</span><span style="font-size: 1.2em;"> and a sliced banana).</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Lunch: </span>Hard-boiled egg, 25g/</span><span style="font-size: 1.2em;">1oz cheddar</span><span style="font-size: 1.2em;"> and sliced apple</span><span style="font-size: 1.2em;"> on three rye crackers.</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Dinner:</span> Grilled salmon</span><span style="font-size: 1.2em;"> served with parmesan</span><span style="font-size: 1.2em;"> potatoes.</span></div>
<div style="min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;"><span style="font-weight: bold;">Snack:</span> 25g/1oz baked</span><span style="font-size: 1.2em;"> potato crisps.</span></div>
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<span style="font-size: 1.2em;">Extracted from The Carb Lover’s Diet: Eat What You Love, Get Slim For Life by Ellen Kunes and Frances Largeman-Roth (Hamlyn).</span></div>
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<span style="font-size: x-large;">Comments:</span></div>
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High carb low fat works because there is a calorie deficit. When you count through the calories there is always a calorie deficit. Most of the carbs mentioned above are not as calorie dense as foods that contain fat. So you will need to eat a lot of them - most people fail because they pick foods that contain more fat than the above (so not a calorie deficit) or they don't eat enough calories worth of the above mentioned carbs so feel ravenously hungry.</div>
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Looking through most very high carb low fat diet plans the chief complaint is that is that people do not feel satisfied and are left hungry. This pattern is so consistent that it seems to show the brain is wired up to love some fat. (I have found that fat is better at halting appetite than sugar or starch calorie to calorie. It is unfair to compare potato chips to fat because chips are fried in oil, therefore a good source of carbs and fat. A better comparison is pure oil to pure starch where the protein has been stripped away.)</div>
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Grains have received a bad rap but when they are hydrated they don't actually contain many calories.</div>
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Looking through the 1200C diet plan there are fat sources in the form of salmon, lean ground beef, cheese, egg, flaxseed, almond butter, walnuts, olive oil. With the exception of cheese, beef, egg and olive oil these all supply ample amounts of essential fatty acids. Flax and salmon add substantial amounts of omega 3 fatty acids. The grain selected is wholemeal wheat which also contains smaller amounts of omega 6 fatty acids. (Strictly speaking this is not a very high carb diet, low fat diet.) Once again 1200C is too few calories for most people. It is not the carbs but the low calories that causes weight loss!)</div>
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As for protein sources which are very good at reducing appetite you have salmon, beef, skimmed milk, cheese, chicken, beans are mentioned several times, flax and nuts.</div>
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(Fats and proteins are extremely good at reducing appetite. The resistant starches above are low in calories and require more digestion than simple and fast digesting carbs.)</div>
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As for balanced there could be better sources of vitamins D and K2. Adding much more green leafy vegetables like spinach, watercress and romaine lettuce would substantially increase the amount of water soluble micronutrients.</div>
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vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-41319265042921981182015-05-09T06:56:00.001-07:002015-05-09T06:56:34.530-07:00How Testosterone Levels Affect Muscle Growth and Fat Loss<span style="font-size: x-large;"><a href="http://www.muscleforlife.com/how-testosterone-levels-affect-muscle-growth-and-fat-loss/"><span style="background-color: #f2f2f3; color: #0f0f0f; font-family: Lato, sans-serif;">By </span><span itemprop="author" itemscope="" itemtype="http://schema.org/Person" style="background-color: #f2f2f3; border: 0px; color: #0f0f0f; font-family: Lato, sans-serif; font-stretch: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span itemprop="name" style="border: 0px; font-family: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #e54026; font-family: inherit;"><span style="border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: 700; line-height: inherit;">Michael Matthews</span></span></span></span></a></span><br />
<h1 style="border: 0px; color: #333333; font-family: Lato, sans-serif; font-size: 30px; font-stretch: inherit; line-height: inherit; margin: 10px 0px; padding: 0px; text-align: center; vertical-align: baseline;">
Higher testosterone levels are often equated with more muscle growth and fat loss. Is it that simple?</h1>
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If you ask the average gym goer what single physical factor most affects muscle growth and fat loss, they would probably answer “testosterone levels.”</div>
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And they’re right.</div>
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Testosterone is certainly a primary hormonal driver of muscle growth. Research has shown that anabolic steroids, which drastically raise testosterone levels, given to even young, healthy men<a href="http://www.ncbi.nlm.nih.gov/pubmed/11701431" style="border: 0px; color: #777777; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;" target="_blank">can induce muscle growth and fat loss without any exercise whatsoever</a>.</div>
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Thus, it would be fair to assume that the higher our testosterone levels are, the more muscle we build and the leaner we get, right?</div>
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Well, this is where things get interesting.</div>
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We already know that dramatically elevating testosterone levels induces muscle growth.</div>
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Yes, if you take enough of the right steroids, your testosterone levels will skyrocket, and if you lift weights regularly, you will be able to achieve more muscle growth than if you were drug-free.</div>
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But here’s something that most people <em style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">don’t</em> know:</div>
<div style="border: 0px; color: #0f0f0f; font-family: Lato, sans-serif; font-size: 14px; font-stretch: inherit; line-height: 25.2000007629395px; margin-bottom: 10px; padding: 0px; vertical-align: baseline;">
<span style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: 700; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Fluctuation of testosterone levels within the physiological normal range does not affect muscle growth.</span></div>
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That is, if your testosterone levels are right-down-the-middle normal, and you increase them to a high-normal, you may feel a little better and notice a boost in libido…but it won’t enable you to build more muscle.</div>
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I know that sounds kind of blasphemous, but it’s actually been scientifically proven.</div>
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Charles R. Drew University of Medicine and Science <a href="http://www.ncbi.nlm.nih.gov/pubmed/12679426" style="border: 0px; color: #777777; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;" target="_blank">conducted and published a study</a> about a decade ago wherein they administered varying amounts of <a href="http://www.drugs.com/pro/testosterone-enanthate.html" style="border: 0px; color: #777777; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;" target="_blank">testosterone enanthate</a> along with drugs to inhibit natural testosterone production to young, healthy men for 20 weeks.</div>
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While higher testosterone levels did produce greater muscle gains, it wasn’t as pronounced as you might think.</div>
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What researchers found was that so long as testosterone levels were within the physiological normal range, <a href="http://www.nlm.nih.gov/medlineplus/ency/article/003707.htm" style="border: 0px; color: #777777; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;" target="_blank">between 300-1,000 ng/dl</a>, muscle growth didn’t change very much. That is, the subjects on the low end of normal weren’t that far behind subjects on the high end in terms of muscle growth.</div>
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A <a href="http://en.wikipedia.org/wiki/Statistical_significance" style="border: 0px; color: #777777; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;" target="_blank">statistically significant</a> increase in muscle growth wasn’t seen until testosterone levels surpassed the top of “normal” by about 20-30%.</div>
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Now, this study does have a limitation: subjects weren’t exercising. While total amounts of muscle and strength gained would clearly have been higher if they had been weightlifting, the relationship between testosterone levels and overall muscle growth would still be seen.</div>
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This was partially demonstrated by another study, this time <a href="http://www.ncbi.nlm.nih.gov/pubmed/22105707" style="border: 0px; color: #777777; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;" target="_blank">conducted by McMaster University</a>with young, resistance trained men.</div>
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Subjects lifted 5 times per week for 12 weeks, and followed a standard dietary protocol (high-protein intake, post-workout nutrition, etc.). The primary finding of the study was that the exercise-induced spikes in anabolic hormones like testosterone, growth hormone, and IGF-1, which all remained within physiological normal ranges, had no effect on overall muscle growth and strength gains.</div>
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That is, all subjects made gains in muscle, but the variations in the size of the hormone spikes among them had no bearing on the results.</div>
<div style="border: 0px; color: #0f0f0f; font-family: Lato, sans-serif; font-size: 14px; font-stretch: inherit; line-height: 25.2000007629395px; margin-bottom: 10px; padding: 0px; vertical-align: baseline;">
<span style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: 700; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">The key takeaway here is not that you should take steroids, but that things you can do to naturally raise your testosterone levels are unlikely to affect your muscle growth.</span></div>
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And speaking of steroids, the above findings are in line with steroid research as well.</div>
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For instance, researchers at Maastricht University <a href="http://www.ncbi.nlm.nih.gov/pubmed/15248788" style="border: 0px; color: #777777; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;" target="_blank">conducted an extensive review of literature related to the use of anabolic steroids</a> and found that the muscle gains in people engaging in resistance training while on anabolic steroids mostly ranged between 2-5 kg (4.5-11 pounds) over the short term (less than 10 weeks). The largest amount of muscle growth researchers found was 7 kg (15.5 pounds) over 6 weeks of weightlifting while on steroids.</div>
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The point is this:</div>
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Even steroids don’t always <em style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">dramatically </em>increase the amount of muscle you can build (it depends what you take, in what dosages, and for how long), so what does that tell us about how fluctuations of testosterone in the normal physiological range relate to muscle growth?</div>
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<span style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: 700; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Testosterone Levels and Fat Loss</span></h3>
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Unlike muscle growth, researchers at the Charles R. Drew University of Medicine and Science <em style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">did </em>find that fluctuations of testosterone within the physiological normal range had significant effects on body fat percentage.</div>
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The higher the testosterone levels, the leaner subjects were. And conversely, the lower the testosterone levels, the fatter they were. When researchers decreased certain subjects’ testosterone levels from the baseline average of 600 ng/dl to around 300 ng/dl, they saw a dramatic <em style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">36% increase in fat mass</em>.</div>
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Although the exact mechanisms behind this aren’t fully understood just yet, research has show that testosterone <a href="http://www.ncbi.nlm.nih.gov/pubmed/16210377" style="border: 0px; color: #777777; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;" target="_blank">directly inhibits the creation of fat cells</a> and that <a href="http://www.ncbi.nlm.nih.gov/pubmed/20807333" style="border: 0px; color: #777777; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; word-wrap: break-word;" target="_blank">low testosterone is a contributing factor to obesity</a>.</div>
vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-17531009291066582582015-05-05T02:28:00.001-07:002015-05-05T02:28:31.387-07:00Most liver transplants by 2020 will be 'linked to over-eating, not alcohol'<span style="background-color: white; color: #767676; font-family: 'Guardian Egyptian Web', 'Guardian Text Egyptian Web', Georgia, serif; font-size: 18px; line-height: 22px;"><a href="http://www.theguardian.com/society/2015/may/03/most-liver-transplants-linked-to-over-eating-not-alcohol">Expert warns that UK faces major and growing challenge in coming years as more Britons are diagnosed with non-alcoholic fatty liver disease</a></span><br />
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Most liver transplants are expected to be linked to over-eating rather than alcohol abuse by 2020, an expert has said.</div>
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Dr Quentin Anstee, a consultant hepatologist at Newcastle University and the Freeman hospital, warned that the UK faced a “major and growing challenge” as increasing numbers of Britons are diagnosed with <a class=" u-underline" data-component="in-body-link" data-link-name="in body link" href="http://www.theguardian.com/society/2014/mar/26/liver-disease-mps-parliamentary-report" style="-webkit-transition: border-color 0.15s ease-out; background: transparent; border-bottom-color: rgb(220, 220, 220); border-bottom-style: solid; border-bottom-width: 0.0625rem; color: #005689; cursor: pointer; text-decoration: none !important; transition: border-color 0.15s ease-out;">non-alcoholic fatty liver disease</a>.</div>
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A third of Britons are thought to have the condition, according to researchers, which is caused by people eating more than their livers can cope with.</div>
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Newcastle University is set to be the centre of a new Europe-wide research programme into liver disease, with Britain among the worst-affected countries.</div>
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Anstee said: “Non-alcoholic fatty liver disease is one of the major and growing challenges facing the UK.</div>
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“With such a large proportion of the population at risk, the challenge is identifying which individuals we need to home in on.</div>
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“There has been a shift in the entire population. The truth is that the man in the street is carrying a few more pounds than a decade ago. The rate of liver disease has increased 400% since the 1970s.</div>
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“It’s predicted that by the end of this decade, non-alcoholic fatty liver disease will be be the most common underlying reason why people are required to have liver transplants, overtaking alcohol.”</div>
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<a class=" u-underline" data-component="in-body-link" data-link-name="in body link" href="http://www.theguardian.com/politics/2014/nov/27/liver-disease-nhs-doctors-crisis-alcohol-abuse-obesity-premature-death" style="-webkit-transition: border-color 0.15s ease-out; background: transparent; border-bottom-color: rgb(220, 220, 220); border-bottom-style: solid; border-bottom-width: 0.0625rem; color: #005689; cursor: pointer; text-decoration: none !important; transition: border-color 0.15s ease-out;">Non-alcoholic fatty liver disease</a> covers a wide range of conditions caused by a buildup of fat within the liver cells. It is usually seen in people who are overweight or obese.</div>
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Most people with the disease only carry small amounts of fat in their liver, which does not usually cause any symptoms. The early form of the disease is known simply as fatty liver, or steatosis.</div>
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According to a study in the Lancet published at the end of last year, 33% of Britons have the condition.</div>
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Details of the research programme based at Newcastle University are set to be announced later this month.</div>
vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-34925030344853269532015-05-04T03:30:00.005-07:002015-05-04T03:30:46.428-07:00What Makes Muscles Grow?<span style="font-size: x-large;"><a href="http://www.bodybuilding.com/fun/issa7.htm"><span style="background-color: white; color: #2c2b2a; font-family: ProximaNovaReg, Arial, sans-serif; font-weight: bold; line-height: 20px;">by </span><span style="color: #33b1ef; font-family: ProximaNovaReg, Arial, sans-serif;"><span style="background-color: white; box-sizing: border-box; cursor: pointer; line-height: 20px; outline-offset: -2px; outline: -webkit-focus-ring-color auto 5px;"><b>Robert Libertine Starr</b></span></span></a></span><br />
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<span style="box-sizing: border-box;">If you want to develop more muscle, then you better get ready to do some hard work and prepare for slow gains. Learn about resistance training, diet and rest.</span></div>
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I'm sure that most people who have performed some form of resistance training have wanted to increase their muscle mass at one time or another. But the body is just naturally lazy and will only develop enough muscle to deal with the loads placed upon it. So, if you want to develop more muscle, then you better get ready to do some hard work and prepare for slow gains, for the body will only respond to a combination of resistance training, diet and rest.</div>
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<span style="font-size: large;">TWO FORMS OF GROWTH</span></h2>
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Muscle growth comes about because of hypertrophy or hyperplasia.</div>
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Hypertrophy is an increase in the size of the muscle due to an increase in the size of the muscle fibers, while hyperplasia is an increase in the number of muscle fibers.</div>
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Hypertrophy comes in two forms, sarcomere hypertrophy, an increase in the size of the contractile portion of the muscle; and sarcoplasmic hypertrophy, an increase in the non-contractile portion of the muscle.</div>
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Sarcomere hypertrophy involves a smaller increase in the diameter of the muscle, but muscle density increases. Sarcoplasmic hypertrophy shows an increase in muscle diameter and a decrease in density. All hypertrophy will involve both processes; the ratio is dependent on training intensity and frequency.</div>
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Heavy training on a regular basis will make you feel solid whereas someone who trains for the pump with light weights will feel soft. If you are interested in improving performance, than strive for sarcomere hypertrophy. Sarcoplasmic hypertrophy is only beneficial if an increase in body weight is more important than an improvement in performance.</div>
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<span style="font-size: large;">HYPERPLASIA AND WHAT YOU SHOULD KNOW</span></h3>
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Hyperplasia is the splitting of muscle fibers, resulting eventually in a greater number of fibers the same size as the originals. It has been said that the number of muscle cells one is born with is all they will ever have, and the splitting is not new fibers but damage to existing fibers. Russian sports scientists claimed to find hyperplasia in swimmers' shoulders. Swimming is training at a high speed with low resistance.</div>
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Other researchers have produced hyperplasia in chickens and grouse by hanging them by their wings for a few days. I do not know if hyperplasia is possible, but if you want to do a little experiment, I would train at high speed as opposed to hanging yourself in a stretched out position for the weekend.</div>
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<span style="font-size: large;">BREAKING DOWN</span></h3>
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The process of muscle growth is not known for sure, but most theories are based on the idea that lifting breaks down the muscle, and growth results from over-compensating to protect the body from future stress. The human body breaks down and rebuilds all of the muscles every 15 to 30 days. Lifting speeds up the process due to an increased need for fuel. Rebuilding peaks 24 to 36 hours after training and continues at increased rates for as much as 72 hours.</div>
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The muscle hypoxia theory is that weight training decreases muscle oxygen content, and that triggers protein synthesis. It came from the fact that lifting loads over 60% of maximum temporarily cuts off blood flow. Restricting blood flow with a tourniquet does not result in muscle growth, and pearl divers are not overly muscular, so the muscle hypoxia theory can be thrown out. Another theory is that training increases blood flow and the increased nutrient supply is responsible for growth.</div>
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It sounds good, but running increases blood flow and not too many distance runners have big legs. The ATP debt theory is that muscles use ATP contract, so ATP will break down and the waste products will trigger increased blood flow and growth. It has been discounted because ATP levels are the same following exercising to failure as at rest, and runners still do not have big legs.</div>
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<span style="font-size: large;">ENERGETIC THEORY</span></h3>
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The energetic theory that is currently the most accepted is that muscle has a certain amount of energy at any given time, for growth, repair, and movement. Soviet sport scientists have referred to this as an individual's current adaptive reserve. Over time, with a lot of hard work, the body becomes more efficient at breaking down and rebuilding muscle, which shows an increase in the current adaptive reserve. Increased energy supply allows more work to be accomplished, followed by increased growth.</div>
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<span style="font-size: large;">TRAINING VOLUME</span></h3>
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Medvedyev, the long time Soviet weight lifting coach, wrote that training volume is the determining factor in muscle growth. He recommends that if a weightlifter wants to stay in the same weight class, he should train with singles, and if the lifter is trying to go higher a weight class, he should train with sets of three to six reps.</div>
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Anthony Ditullio adds that strict exercise performance, minimal rest between sets, and the volume of work in a limited time are the primary factors in muscle growth. Obviously, the more work performed, the greater need for energy.</div>
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A maximum single is the most work that can be performed in an instant, but because it lasts a limited time, only a small amount of <a href="http://www.bodybuilding.com/store/totalprotein.htm" style="background-color: transparent; box-sizing: border-box; color: #00aeef; cursor: pointer; text-decoration: none;">protein</a> is broken down. High repetition sets with light weight also require a small amount of fuel supply. Medium repetition sets with maximum weights require a larger fuel supply, resulting in an increased protein breakdown, which leads to a bigger rebound in energy stores and increased muscle growth.</div>
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<span style="font-size: large;">DURING YOUR TRAINING SESSION</span></h3>
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Lifting weights is a stress, and to counteract the stress and as part of the super compensation, <a href="http://www.bodybuidling.com/fun/http://www.bodybuilding.com/fun/bbinfo.php?page=Hormones" style="background-color: transparent; box-sizing: border-box; color: #00aeef; cursor: pointer; text-decoration: none;">hormones</a> are released. <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=GrowthHormone" style="background-color: transparent; box-sizing: border-box; color: #00aeef; cursor: pointer; text-decoration: none;">Growth hormone</a>, <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Insulin" style="background-color: transparent; box-sizing: border-box; color: #00aeef; cursor: pointer; text-decoration: none;">insulin</a>, insulin-like growth factor, testosterone and cortisol are the hormones released after or during weight training.</div>
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Cortisol breaks carbohydrates down for fuel. Growth hormone, insulin, and insulin-like growth factor work together to inhibit the breakdown of muscle by increasing nutrient flow into the muscle. Growth hormone is released in greater amounts following exercise and controls the release of insulin-like growth factor, which is the primary anabolic hormone. <a href="http://www.bodybuilding.com/fun/planet2.htm" style="background-color: transparent; box-sizing: border-box; color: #00aeef; cursor: pointer; text-decoration: none;">Testosterone</a> stimulates the nervous system to send stronger signals and signals the muscle to rebuild.</div>
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Growth hormone, insulin, and insulin-like growth factors are now being used as performance enhancers to increase muscle mass, and even though they are banned substances, they are difficult to detect.</div>
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<span style="font-size: large;">LONG-TERM USE WILL HAVE SERIOUS SIDE EFFECTS</span></h3>
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Proper <a href="http://www.bodybuilding.com/fun/bbmainnut.htm" style="background-color: transparent; box-sizing: border-box; color: #00aeef; cursor: pointer; text-decoration: none;">nutrition</a> is necessary, most specifically protein! Nutritionists recommend less than one gram of protein per kilogram of body weight or less to maintain health, but more than two to three grams of protein per kilogram have been recommended for weight gain. Protein is used for growth, repair and hormone production. Only twenty to thirty grams of protein can be used at any time except following exercise or fasting; additional protein ends up being stored as fat. This supports eating several small meals throughout the day.</div>
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The great Paul Anderson and Doug Hepburn and others famous for their muscle mass put an emphasis on liquid protein because liquid foods are easier to digest in greater quantities. The liquid protein can be consumed during or immediately following exercise. Michael Salvanti, who put a lot of effort into studying what it takes to increase muscle mass, gained twenty pounds in four months, after not gaining any weight in the previous four years, by drinking eight ounces of his protein shake.</div>
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Salvanti scheduled his shakes as a part of his training program. Consuming protein and carbohydrates right after lifting has also been shown to increase insulin release and speed up recovery.</div>
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<span style="font-size: large;">THE IMPORTANCE OF STRESS ON THE BODY</span></h3>
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Research has shown that in order to increase muscle mass, stress must be put on the body, leading to increased hormone release, and increased flow of nutrients into the muscle, and with rest, muscles will grow. If someone asked me what they should do to add some serious amounts of muscle, I would recommend three sets of 8 to 12 reps with all the weight that you can handle for the <a href="https://www.blogger.com/null" style="background-color: transparent; box-sizing: border-box; color: #00aeef; cursor: pointer;">bench press</a>, <a href="https://www.blogger.com/null" style="background-color: transparent; box-sizing: border-box; color: #00aeef; cursor: pointer;">bent over rows</a>, combined with a light set of 8x12 reps for <a href="https://www.blogger.com/null" style="background-color: transparent; box-sizing: border-box; color: #00aeef; cursor: pointer;">full squats</a>, followed by an all out set of 20 in the <a href="https://www.blogger.com/null" style="background-color: transparent; box-sizing: border-box; color: #00aeef; cursor: pointer;">parallel squat</a>.</div>
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I would finish each training session with stretching and cool down, light aerobic work and a large protein added shake. On non-lifting days it is essential that you rest and work out the kinks with a swim, or walk or light bike, but do nothing that involves impact. Best of luck and remember, "luck is when opportunity meets preparation."</div>
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<span style="font-size: small;">REFERENCES</span></h5>
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<li style="box-sizing: border-box; color: black; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px;">Ditullio. The Development of Physical Strength.</li>
<li style="box-sizing: border-box; color: black; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px;">Kraemer. Hormonal Mechanisms Related to the Expression of Muscular Strength and Power.</li>
<li style="box-sizing: border-box; color: black; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px;">Medvedyev. A System of Multi-year Training in Weightlifting.</li>
<li style="box-sizing: border-box; color: black; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px;">MacDougall. Hypertrophy or Hyperplasia Strength and power in Sports.</li>
<li style="box-sizing: border-box; color: black; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px;">Silvanti. The Production of Muscular Bulk.</li>
<li style="box-sizing: border-box; color: black; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px;">Siff. Super training.</li>
<li style="box-sizing: border-box; color: black; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px;">Strossen. Super Squats.</li>
<li style="box-sizing: border-box; color: black; line-height: 16px; list-style-image: none; list-style-position: outside; margin: 0px 0px 5px 30px;">Zatsiorsky. Science and Practice of Strength and Power.</li>
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vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-72150490886332755562015-05-01T10:02:00.001-07:002015-05-01T11:23:34.196-07:00How Accurate Are Cardio Machines' Calorie Burn Displays?<h3 class="tagline" style="background-color: white; color: #666666; font-family: 'Proxima Nova'; font-weight: normal; line-height: 18px; margin: 0px 0px 10px; padding: 0px 0px 1px; width: 600px;">
<span style="font-size: small;">What you don't know could be hurting your workout and your waistline</span></h3>
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<span style="font-size: x-large;"><a href="http://www.womenshealthmag.com/fitness/cardio-machines-display-accuracy"><span style="background-color: white; color: #999999; font-family: Arial, Helvetica, sans-serif; line-height: 16px; text-transform: uppercase;">BY </span><span style="color: #999999; font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 16px; text-transform: uppercase;">ASHLEY OERMAN</span></span></a></span></div>
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<strong style="color: #363636; font-family: Georgia; font-size: 18px; line-height: 26px;">The question:</strong><span style="background-color: white; color: #363636; font-family: Georgia; font-size: 18px; line-height: 26px;"> </span><span style="background-color: white; color: #363636; font-family: Georgia; font-size: 18px; line-height: 26px;">"I just exercised on a cardio machine. Did I really burn as many calories as the machine says I did?"</span><br />
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<strong>The expert:</strong> Greg Justice, an exercise physiologist and author of <em>Mind Over Fatter</em><br />
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<strong>The answer: </strong>In a word, no, says Justice. Most cardio machines use your weight and age to calculate the calorie burn for the average person meeting those two conditions. What it's not always accounting for: your gender, height, body fat percentage, and fitness level. All of those things determine how many calories you're actually burning. So if two women both weigh 135 pounds but one has 20 percent body fat and the other has 35 percent body fat, for example, they're not going to burn the same number of calories when they do the same exact workout, says Justice.<br />
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A machine’s calorie count could also be impacted by the kind of machine it is. In an experiment done by the University of California, San Francisco's Human Performance Center for <a href="http://abcnews.go.com/GMA/Weekend/exercise-calorie-counters-work/story?id=9966500" sl-processed="1" style="border: none; color: #00a5d9; outline: none; text-decoration: none;" target="_blank"><em>Good Morning America</em></a> in 2010, treadmills overestimated calorie burn by 13 percent, stair climbers by 12 percent, and stationary bikes by seven percent. The worst offender? The elliptical, which overestimated calorie burn by <em>42 percent</em>. Yikes!<br />
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Bummer, right? But the problem here is not only the misdirected ego boost you feel as that number climbs higher—the erroneous blinking screen could also wreak havoc on your waistline and your endurance. "Problem with taking that number literally," says Justice, "is that someone thinks they burned 1,000 calories, then thinks they can eat 1,000 calories' worth of food." Plus, says Justice, a person might be tempted to do a slow and steady workout instead of an intense, fast sweat session—which, he says, helps you burn more calories post-workout—since the calorie counter looks higher after 40 minutes rather than 15. The point is, even if the number on the screen is higher after a long, moderate workout, your metabolism isn't as revved up as it would be after a speedy, hard workout.</div>
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But before you swear off indoor equipment forever, Justice says there is a very valuable purpose for those calorie counters: Instead of taking the counts literally, you can use them to gauge how hard you're working. Try this method: Write down what your screen says after a cardio machine workout. Then, try and top it each gym visit in the same amount of time.<br />
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And if you still want to keep track of the calories you're torching, Justice recommends using this formula from a 2005 study in the<em> Journal of Sports Sciences</em>: Calories Burned = [(Age x 0.074) - (Weight x 0.05741) + (Heart Rate during exercise x 0.4472) - 20.4022] x Time / 4.184. (Easy, right? Hah!) Though, he says, there's no perfect way to measure calorie burn because there are so many variables involved.<br />
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Comments:<br />
The most accurate way to measure calories burned is the room calorimeter where the subject remains for a few days. The walls of the room absorb heat produced by the subject. There are calculations to take account for heat produced by machinery (eg gym machines) and hot food. (This is quite expensive).<br />
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I always am looking at gym machines and thinking how come I have not burned a single calorie yet - I have moved a great deal already. We really are very efficient.</div>
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vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-91377852609992219042015-05-01T02:30:00.002-07:002015-05-01T02:31:52.095-07:00What is life like as a 'strongman'?<div class="story-body__introduction" style="background-color: white; border: 0px; color: #404040; font-family: Helmet, Freesans, Helvetica, Arial, sans-serif; font-size: 1.6rem; font-stretch: inherit; font-weight: bold; line-height: 1.375; margin-top: 28px; padding: 0px; vertical-align: baseline;">
They cram themselves into small hatchbacks, spill over airline seats and travel the world on their own money for acclaim and camaraderie. Chris Stokel-Walker meets those competing to be the world's strongest man.</div>
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Standing 6ft 4in (1.93m) tall, weighing 21 stone (133kg) and with 22-inch biceps rippling out of his red t-shirt, Mark Felix is an immovable man mountain.</div>
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Felix was one of 12 men who competed at Gateshead's International Stadium for the right to attend the final of this month's World's Strongest Man competition in China.</div>
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The soft-spoken Grenadian, who lives near Accrington, is a seven-time World's Strongest Man competitor. At 47, he is older than many strongmen.</div>
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<span style="line-height: 22px;">"With strongman training you need to get everything involved - from power lifting, to Olympic lifting, to general bodybuilding training," he explains.</span></div>
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A strongman event can see competitors loading a vehicle with heavy items, the yoke, where they carry 1,000lbs (454kg) 30m in 60 seconds, the deadlift, the shield carry, repetition lifting of a log, and the distinctive Atlas stones event.</div>
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A tweeted picture from Felix of a tuck box he had prepared for the contest shows a collection of almonds, chocolate, blueberries and oat flapjacks, alongside energy drinks.</div>
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"We have nuts and plenty of fruits and veg," he says. Felix's daily diet consists of six meals a day, accumulating 7,500 calories in all.</div>
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There's a lot of waiting around, he explains, in airports, hotels and motorway service stations on the way to and from competitions.</div>
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Though Felix is one of the best-known names in the UK sport, he sometimes works odd jobs as a plasterer when he takes time away from competitions to let his body recover.</div>
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Fellow competitor Lloyd Renals is an NHS physio. With a bald head, large beard and calves as big as many people's thighs, Renals looks rather like the stereotype of a lumberjack.</div>
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When Renals taps out a text on his mobile phone, it looks tiny in his hands.</div>
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<span style="font-size: x-large;"><a href="http://www.bbc.co.uk/news/magazine-23574005">Source</a></span></div>
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Comments:<br />
Strong men are amazing athletes. To accumulate so much muscle and maintain it requires many calories. (Some strong men have to keep eating otherwise they can lose muscle mass).</div>
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When the emphasis is on strength and a little on stamina there is little interest in cutting.</div>
vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-19156592367122485232015-04-29T13:13:00.004-07:002015-04-29T13:13:59.490-07:005 Signs You May Be Consuming Too Much Fiber<span style="background-color: white; color: #666666; font-family: 'Open Sans', Arial, sans-serif; font-size: 15px; line-height: 23.5499992370605px;"><a href="http://bembu.com/too-much-fiber">Too much fiber can be just as troublesome as not enough, so it’s good to know the signs of taking it too far. While it may be better to err on the side of too much rather than too little, we’re after the Goldilocks of fiber intake, and getting it “just right” is the only way to go.</a></span><br />
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<span style="background-color: white; color: #666666; font-family: 'Open Sans', Arial, sans-serif; font-size: 24px; line-height: 23.5499992370605px;">1. Gas and Bloating</span><br />
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Even though there are several <a href="http://bembu.com/benefits-of-fiber" sl-processed="1" style="-webkit-transition-duration: 0.2s; -webkit-transition-timing-function: ease-out; border: 0px; color: #6db43e; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; transition-duration: 0.2s; transition-timing-function: ease-out; vertical-align: baseline;" title="benefits of getting enough fiber">benefits of getting enough fiber</a>, taking in too much can leave you bloated and gassy. Ironically, when you get your fiber intake right you should experience far less gas and bloating than you did before increasing your fiber.</div>
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Finding the right amount of fiber to keep your digestive system balanced is key. You don’t need to be overzealous and overcompensate for a lack of fiber by eating more than is necessary.</div>
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Your body thrives on moderation and variety, so don’t rely on any one food item to bring you all the fiber you need. Make it a group effort from fruits, vegetables, beans, and nuts.</div>
<div class="scbb-content-box scbb-content-box-main" style="background-color: #f8f8f8; border: 0px; color: #666666; font-family: 'Open Sans', Arial, sans-serif; font-size: 15px; font-stretch: inherit; line-height: 23.5499992370605px; margin: 0px 0px 25px; outline: rgb(230, 230, 230) solid thin; overflow: hidden; padding: 20px; vertical-align: baseline;">
<span style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: 600; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">What causes it:</span> Insoluble fiber moves through the body without being digested, and there are certain <a href="http://bembu.com/high-fiber-foods" sl-processed="1" style="-webkit-transition-duration: 0.2s; -webkit-transition-timing-function: ease-out; border: 0px; color: #6db43e; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; transition-duration: 0.2s; transition-timing-function: ease-out; vertical-align: baseline;" title="foods that are high in fiber">foods that are high in fiber</a> that are known for increasing the amount of gas in your system. Broccoli is one high-fiber vegetable known for causing digestive difficulties. Beans are another notorious food for the gas they can produce, as well as the fiber they contain.</div>
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2. Loose Stools</div>
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Too much fiber can lead to loose stools and diarrhea if you’re not careful. Loose stools are a sign that the food didn’t spend enough time in the digestive tract, and is a signal that you may want to slow your fiber intake.</div>
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Eating a balanced meal is one way to insure that you’re getting enough fiber, as well as other foods that aren’t so fiber-laden. Combining a protein with a high-fiber food as well as a carbohydrate will help you feel full longer while making sure you don’t take in so much fiber at once. For example, a chicken breast served with a spinach salad and a baked sweet potato gives you plenty of fiber, vitamins, minerals, but not too much fiber since the chicken contains zero fiber.</div>
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<span style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: 600; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">What causes it:</span> Foods need time to be digested, and loading up on fiber can push them through before they’re ready. When you are getting the right amount of fiber you’ll know it because your stools will have bulk, will be easy to pass, and will stick together in the toilet after you pass them.</div>
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3. Constipation</div>
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It seems counterintuitive that fiber could cause constipation, as its usually recommended as a preventive measure or reliever. But because fiber soaks up water it can result in stools that are hard to pass and spend too long in the digestive tract.</div>
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If you are trying to get more fiber in your diet, make sure that you’re also getting enough water. If you were previously dehydrated, a common problem in America, and increased your fiber intake, you may have noticed that it didn’t help matters. Gradually increase your water intake as you increase your fiber. It’s the only way to experience the benefits of proper fiber intake.</div>
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<span style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: 600; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">What causes it:</span> The right amount of fiber reduces the chances of constipation, while too much can cause it. This happens because of the water that fiber needs in order to do its job. Getting more fiber without increasing your water intake can result in constipation.</div>
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4. Dehydration</div>
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Keeping your water intake the same while increasing your fiber will likely lead to dehydration. This is because fiber uses up a lot of water in your system, and can leave your internal organs deprived of what they need. Every organ benefits from getting enough water, and as a result your body suffers when there isn’t enough water to go around.</div>
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This of course can be caused by drinking too little water rather than taking in too much fiber. If you notice that you are drinking plenty of water and still feeling the side effects of being dehydrated, it’s time to check your fiber intake.</div>
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<span style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: 600; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">What causes it:</span> Not drinking enough water while taking in too much fiber can leader to faster dehydration. The fiber will soak up the available water, leaving your body dehydrated. Be sure to increase your water when you increase your fiber, and don’t exceed your <a href="http://www.webmd.com/food-recipes/features/fiber-how-much-do-you-need" sl-processed="1" style="-webkit-transition-duration: 0.2s; -webkit-transition-timing-function: ease-out; border: 0px; color: #6db43e; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; transition-duration: 0.2s; transition-timing-function: ease-out; vertical-align: baseline;" target="_blank" title="daily recommended fiber grams">daily recommended fiber grams</a>.</div>
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5. Weight Gain</div>
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If you’re increasing your fiber to help slim down to your optimal healthy weight, you might be perturbed to find that you’ve actually gained weight. But this is exactly what some dieters have reported when they attempt to get on the fiber train.</div>
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Take it easy when you attempt to increase your fiber. The body doesn’t respond well to drastic changes, and it isn’t going to do any good to try and correct the problem overnight. If you only got an average of 10 grams of fiber a day and are trying to get 30 grams or more, that’s quite a shock to the system. Try getting 15 grams a day for a week, 20 grams the following week, and keep increasing by 5 grams every week so you can ease your body into this new way of eating.</div>
<div class="scbb-content-box scbb-content-box-main" style="background-color: #f8f8f8; border: 0px; color: #666666; font-family: 'Open Sans', Arial, sans-serif; font-size: 15px; font-stretch: inherit; line-height: 23.5499992370605px; margin: 0px 0px 25px; outline: rgb(230, 230, 230) solid thin; overflow: hidden; padding: 20px; vertical-align: baseline;">
<span style="border: 0px; font-family: inherit; font-size: inherit; font-stretch: inherit; font-style: inherit; font-variant: inherit; font-weight: 600; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">What causes it:</span> Most reports of weight gain from too much fiber are anecdotal, and there isn’t a lot of explanation as to why this occurs in some individuals. It may be due to the fiber soaking up water in the body and retaining it from being constipated. It is usually a temporary condition, but something that you should be aware of and a sign that you may be getting too much of a good thing.</div>
vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-39263559426759450832015-04-27T09:25:00.002-07:002015-04-27T09:50:05.490-07:00Black tea soothes away stress<div class="p" style="background-color: white; color: #393736; font-family: Arial, Helvetica, sans-serif; line-height: 1.5em; margin-bottom: 1em; padding: 0px;">
Daily cups of tea can help you recover more quickly from the stresses of everyday life, according to a new study by UCL (University College London) researchers. New scientific evidence shows that black tea has an effect on stress hormone levels in the body.</div>
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The study, published in the journal Psychopharmacology, found that people who drank tea were able to de-stress more quickly than those who drank a fake tea substitute. Furthermore, the study participants – who drank a black tea concoction four times a day for six weeks – were found to have lower levels of the stress hormone cortisol in their blood after a stressful event, compared with a control group who drank the fake or placebo tea for the same period of time.</div>
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In the study, 75 young male regular tea drinkers were split into two groups and monitored for six weeks. They all gave up their normal tea, coffee and caffeinated beverages, then one group was given a fruit-flavoured caffeinated tea mixture made up of the constituents of an average cup of black tea. The other group – the control group – was given a caffeinated placebo identical in taste, but devoid of the active tea ingredients. All drinks were tea-coloured, but were designed to mask some of the normal sensory cues associated with tea drinking (such as smell, taste and familiarity of the brew), to eliminate confounding factors such as the ‘comforting’ effect of drinking a cup of tea.</div>
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Both groups were subjected to challenging tasks, while their cortisol, blood pressure, blood platelet and self-rated levels of stress were measured. In one task, volunteers were exposed to one of three stressful situations (threat of unemployment, a shop lifting accusation or an incident in a nursing home), where they had to prepare a verbal response and argue their case in front of a camera.</div>
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The tasks triggered substantial increases in blood pressure, heart rate and subjective stress ratings in both of the groups. In other words, similar stress levels were induced in both groups. However, 50 minutes after the task, cortisol levels had dropped by an average of 47 per cent in the tea drinking group compared with 27 per cent in the fake tea group.</div>
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UCL researchers also found that blood platelet activation – linked to blood clotting and the risk of heart attacks – was lower in the tea drinkers, and that this group reported a greater degree of relaxation in the recovery period after the task.</div>
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Professor Andrew Steptoe, UCL Department of Epidemiology and Public Health, says: “Drinking tea has traditionally been associated with stress relief, and many people believe that drinking tea helps them relax after facing the stresses of everyday life. However, scientific evidence for the relaxing properties of tea is quite limited. This is one of the first studies to assess tea in a double-blind placebo controlled design – that is, neither we nor the participants knew whether they were drinking real or fake tea. This means that any differences were due to the biological ingredients of tea, and not to the relaxing situations in which people might drink tea, whether they were familiar with the taste and liked it, and so on.</div>
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“We do not know what ingredients of tea were responsible for these effects on stress recovery and relaxation. Tea is chemically very complex, with many different ingredients. Ingredients such as catechins, polyphenols, flavonoids and amino acids have been found to have effects on neurotransmitters in the brain, but we cannot tell from this research which ones produced the differences.</div>
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“Nevertheless, our study suggests that drinking black tea may speed up our recovery from the daily stresses in life. Although it does not appear to reduce the actual levels of stress we experience, tea does seem to have a greater effect in bringing stress hormone levels back to normal. This has important health implications, because slow recovery following acute stress has been associated with a greater risk of chronic illnesses such as coronary heart disease.”</div>
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<span style="font-size: x-large;"><a href="https://www.ucl.ac.uk/media/library/tea">Source</a></span></div>
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Comments: I've always known tea to be soothing especially when drunk slowly. You can even focus on the flavour developing as the flavour is slowly released from the tea bag/leaves. As you drink it the flavour slowly becomes more concentrated. (This is best done with many cups and with the tea in a separate pot. You simply pour a small amount out as the tea releases its flavours. The taste at 1 minute is different to the taste at 5 minutes of brewing time.)</div>
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Back to the study above, you can see that even without tea people became more relaxed after a drink. If this is the placebo effect then it is still very effective. But the tea was superior. </div>
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Now, if you are someone that likes to just eat all the time it is true that junk food is very comforting. (In some cases food is an amazing comfort after something very stressful has happened.) But say if you can replace it with something else like drinking tea then that reduces any stress you feel therefore you can control appetite better.</div>
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Even if the above does not apply so much to you reducing stress is very desirable with our overly stressed out lives. A large abundance of the hormone cortisol can cause muscle breakdown. Add high insulin conditions and you also have fat storage. If a simple cup of tea (which is extremely cheap) can help you take the edge off stress then it is definitely worth it. (The other alternatives are much worse for instance smoking and over training in the gym).</div>
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Above all manage the source of the stress. (Chronic stress is not something that kills you straight away but it is like a rot that damages you over time. Its effects have been underestimated but it contributes to disease (mental and physical), worsening life quality and is known to shorten life expectancy.)<br />
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(From a nutritional stand point green, black, red and white teas are a good source of polyphenols. These are antioxidants that protect the body from free radical damage. There have been some reports of tea containing compounds that absorb minerals but this is usually a very small effect.)<br />
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vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-37704515009383885022015-04-26T09:41:00.002-07:002015-04-26T17:53:36.527-07:00GLUTEN SENSITIVITY<span style="font-size: large;"><a href="http://celiac.org/celiac-disease/non-celiac-gluten-sensitivity/">Gluten sensitivity is a condition with symptoms similar to those of celiac disease that improve when gluten is eliminated from the diet.</a></span><span style="background-color: white; font-family: 'Lucida Sans', sans-serif; font-size: 13px; line-height: 21.0340003967285px;"><br /></span>
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People with gluten sensitivity can experience symptoms such as “foggy mind”, depression, ADHD-like behavior, abdominal pain, bloating, diarrhea, constipation, headaches, bone or joint pain, and chronic fatigue when they have gluten in their diet, but other symptoms are also possible. While these are common symptoms of celiac disease, these individuals do not test positive for celiac disease or for a wheat allergy.<br />
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Individuals who have been diagnosed with gluten sensitivity do not experience the small intestine damage or develop the tissue transglutaminase (tTG) antibodies found in celiac disease.<br />
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Since there is currently no blood test for gluten sensitivity, the only way to be diagnosed is to undergo the <span style="box-sizing: border-box; font-weight: 700;"><a href="http://celiac.org/celiac-disease/diagnosing-celiac-disease/screening/" style="box-sizing: border-box; color: #0095c8; text-decoration: none;" title="Screening">screening</a></span> and <span style="box-sizing: border-box; font-weight: 700;"><a href="http://celiac.org/celiac-disease/diagnosing-celiac-disease/diagnosis/" style="box-sizing: border-box; color: #0095c8; text-decoration: none;" title="Diagnosis">diagnostic tests</a></span> required to confirm celiac disease. A diagnosis of gluten sensitivity is confirmed when you are not diagnosed with celiac disease or wheat allergy, and your symptoms diminish after starting a gluten-free diet, followed by a return of symptoms when gluten is reintroduced into your diet.<br />
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There is no cure for gluten sensitivity, and the only treatment is to follow a gluten-free diet.<br />
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Comments:</div>
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Gluten is a protein found in wheat based foods. Foods that are processed on the same machinery as wheat can also be contaminated with wheat powder and therefore contain gluten. An example of a well known product are oats. (Look at the label to determine if the product is manufactured in wheat processing facilities).<br />
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At this moment there seems to be a small proportion of people who are gluten intolerant. Certainly, any one suffering celiac disease or wheat allergy should avoid wheat and wheat containing flours.</div>
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But it should be noted the message put out by gluten free food manufacturers is very loud and bold. It can seem like everyone has problems with wheat and gluten. However, there is also a great deal of evidence to suggest that the placebo effect can occur where people who are told that wheat is bad enough times can find themselves suffering. This would then be a psychological effect.<br />
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(I remember at one time being told if I ate 2 eggs a day the cholesterol that added would clog up my arteries. That all cholesterol was bad, that the cholesterol I ate would add onto the cholesterol my body naturally made. Not once did I question why cholesterol was essential to life. If it was such bad stuff then surely the body should not make any of it - as it turns out the body still makes it when you are fasting.). For many years, I felt bad about even having 2 eggs a week because it was going to kill me. Then further research came through to show that most cholesterol was made by the body and did not come from diet directly. (Even a cholesterol free diet that had too much glucose and fructose caused cholesterol to rise.) But no one ever apologised for putting out extreme research in the first place to cut egg consumption to 3 or 4 a week. This was probably more an anti-egg campaign than a factual one.<br />
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<span style="line-height: 21.0340003967285px;">As with wheat there is conflicting research even from the same professors who once said it was evil and then saying at a later date some of the reports were overblown and some of the effects (for sensitivity) are likely to be placebo - adding it is not clear whether the sensitivity is psychological or physiological. Or both.</span><br />
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<span style="line-height: 21.0340003967285px;">If you always had wheat and have not have a problem before, stopped for a month then restarted with no problems that would indicate that you are not allergic to wheat or have gluten intolerance. But if after reading a report you start to feel ill, this is most likely a psychological factor than a physiological one.</span><br />
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On the other hand if you ask a friend to prepare meals for you with or without wheat so that you can't possibly know and will say how you felt afterwards as fair test you can determine more clearly if it is placebo or not. Do this for a few weeks where the friend keeps note of when wheat is added and when it isn't. Discuss the results after all the meals have been had. If you have had problems with the wheat containing meals then it is highly likely you have a problem with wheat.<br />
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PS: I absolutely apologise if you have celiac disease or wheat allergy because the symptoms can be very unpleasant and last for many days in extreme cases. This article is aimed more at people who may or may not have a sensitivity to wheat or gluten.</div>
<span style="box-sizing: border-box; font-family: 'Lucida Sans', sans-serif; font-size: 13px; line-height: 21.0340003967285px;"><br /></span>vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-20908004485024819812015-04-23T09:38:00.002-07:002015-04-24T09:50:18.211-07:00Counting Calories Is Flawed. But Here's Why I Still Do It<span style="font-size: x-large;"><span class="label" style="background-color: white; box-sizing: initial; color: #333333; font-family: 'Avenir Book', Futura, Helvetica, Arial, sans-serif; text-transform: uppercase;">BY </span><span style="background-color: white; color: #333333; font-family: 'Avenir Book', Futura, Helvetica, Arial, sans-serif; text-transform: uppercase;"></span><span itemprop="name" style="background-color: white; box-sizing: initial; color: #1ca1c8; font-family: 'Avenir Book', Futura, Helvetica, Arial, sans-serif; text-decoration: none; text-transform: uppercase;"><a about="/p/yoni-freedhoff" class="username" href="http://greatist.com/p/yoni-freedhoff" itemprop="url" sl-processed="1" style="background-color: white; box-sizing: initial; color: #1ca1c8; font-family: 'Avenir Book', Futura, Helvetica, Arial, sans-serif; text-decoration: none; text-transform: uppercase;" title="User profile of " typeof="sioc:UserAccount">YONI FREEDHOFF</a></span></span><br />
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First, a confession.</div>
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I count calories. Haven’t missed an entry since May 7th, 2011.</div>
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No, I don’t have an eating disorder. Yes, some days my calories counts are stupidly high (Could someone please invent some low calorie chicken wings and ribs?).</div>
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With that off my chest, let’s get into some unfortunate truths about people, weight, and calories.</div>
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<span style="font-size: 1.7rem; letter-spacing: 0.175999999046326px; line-height: 38.0800018310547px;">You Aren’t a Walking Math Formula</span></div>
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Public health authorities often tell us that <a href="http://www.cdc.gov/healthyweight/losing_weight/" sl-processed="1" style="box-sizing: initial; color: #1ca1c8; line-height: 1.5em; text-decoration: none;" target="_blank">3,500 calories</a> one way or the other will lead to a pound of gain or loss, but unfortunately many of our bodies missed that memo. Both over- and under- feeding experiments have demonstrated that people gain weight at different rates despite equivalent degrees of caloric excess or restriction. In one <a href="http://biochem4.okstate.edu/~firefly/Bioch5853/Supplemental%20material/212.pdf" sl-processed="1" style="box-sizing: initial; color: #1ca1c8; line-height: 1.5em; text-decoration: none;" target="_blank">now-famous experiment</a>, researchers overfed sixteen young men and women by 1,000 calories a day for eight weeks in tightly controlled conditions. The expectation, of course, was that everyone ought to gain 16 pounds, as would be predicted by a 56,000-calorie eight-week excess divided by 3,500 calories per pound. Yet only one person gained that much. The average weight gain was just over 10 pounds, and one individual (likely the guy we all know and hate who can eat whatever he wants and not gain weight) only gained three.</div>
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You can think of it a bit like fuel economy in cars. Some of us are walking around driving Humvees while others drive hybrids.<span style="box-sizing: initial; font-family: 'Avenir Heavy';"> </span>The Humvee drivers are the folks who get virtually no fuel economy for their energy stores and consumption. Humvee drivers are like that study subject who barely gained weight despite eight weeks of over feeding, eating whatever they want without having to worry about their waists. The hybrid drivers are the folks who can look at an indulgence and gain weight, and while their incredibly efficient metabolisms may well see them surviving the zombie apocalypse, in our current Willy Wonkian wonderland of calories, they gain weight almost effortlessly.</div>
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<span style="font-size: 1.7rem; letter-spacing: 0.175999999046326px; line-height: 38.0800018310547px;">The Quality of Calories Matters</span></div>
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Consider some <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897733/?ie=UTF8#APP0001" sl-processed="1" style="box-sizing: initial; color: #1ca1c8; text-decoration: none;" target="_blank">incredibly cool data</a> from an experiment published in the journal Food and Nutrition Research a few years back <span data-hasqtip="0" style="box-sizing: initial; line-height: normal; position: relative; top: -0.4em; vertical-align: baseline;"><span class="fa fa-bookmark citation-icon" style="-webkit-font-smoothing: antialiased; box-sizing: initial; color: #1ca1c8; cursor: pointer; display: inline-block; font-family: FontAwesome; font-size: inherit; font-stretch: normal; line-height: 1; text-rendering: auto; transform: translate(0px, 0px);"></span></span> . Researchers compared the “thermic effect of food” (TEF, or the energy your body uses to actually process and absorb what you're eating) following the consumption of a whole food grilled cheese sandwich (multigrain bread with whole grain and intact sunflower seeds along with cheddar cheese) versus a processed food grilled cheese sandwich (white bread and Kraft singles).</div>
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Generally a person's TEF is thought to account for <a href="http://128.232.233.5/action/displayFulltext?type=6&fid=634592&jid=PHN&volumeId=8&issueId=7a&aid=587376&fulltextType=RA&fileId=S1368980005001382?ie=UTF8" sl-processed="1" style="box-sizing: initial; color: #1ca1c8; text-decoration: none;" target="_blank">10 percent of their day’s total calorie burn</a>. What this experiment found was that the whole food grilled cheese, while equal in calories as well as in protein, carb, and fat ratios, required nearly 50 percent more energy to absorb than its highly processed counterpart. This means the calories available to your body for storage can be much higher when they come from processed foods versus whole.</div>
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<span style="font-size: 1.7rem; letter-spacing: 0.175999999046326px; line-height: 38.0800018310547px;">The Types of Calories Matter</span></div>
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I’m not here to debate carbs, proteins, or fats, but in my opinion, they matter. They matter in terms of that thermic effect of food I was talking about before, but they also matter in terms of satiety or fullness. If you eat 500 calories of refined carbohydrates, they’ll likely leave you far less full than 500 calories of fat and protein. And while tightly controlled experiments demonstrate that regardless of whether or not calories come from carbs, fats, or protein, in those strict laboratory settings, weight is gained or lost simply according to total calories. But we (hopefully) don't live in a metabolic ward. Instead, we free-range humans enjoy the luxury of eating in response to and in accordance with our many needs and desires and use food not simply for fuel, but also for comfort and celebration.</div>
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That said, at the top of the heap of eating needs and desires is hunger. If you’re less full because of the types of foods you’re eating, you’re likely to eat more. It’s also worth noting that the qualities of proteins, carbohydrates, and fats you consume will vary, and that as far as the impact of diet on chronic disease, <a href="http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=7828563" sl-processed="1" style="box-sizing: initial; color: #1ca1c8; text-decoration: none;" target="_blank">whole grains trump refined</a>, fish <a href="http://circ.ahajournals.org/content/109/22/2705.short" sl-processed="1" style="box-sizing: initial; color: #1ca1c8; text-decoration: none;" target="_blank">trumps cow</a>, and unsaturated fats trump all others <span data-hasqtip="1" style="box-sizing: initial; line-height: normal; position: relative; top: -0.4em; vertical-align: baseline;"><span class="fa fa-bookmark citation-icon" style="-webkit-font-smoothing: antialiased; box-sizing: initial; color: #1ca1c8; cursor: pointer; display: inline-block; font-family: FontAwesome; font-size: inherit; font-stretch: normal; line-height: 1; text-rendering: auto; transform: translate(0px, 0px);"></span></span> .</div>
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To sum it up: People have different fuel efficiencies, whereby two people eating the same number of calories may see markedly different impacts of those calories upon their weights; the more processed a food the more calories it’ll effectively make available to your body; and some foods will leave you hungrier and in turn (given our caloric modern day wonderland) lead you to eat more.</div>
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Why, then, would I ever count calories?</div>
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<span style="font-size: large; letter-spacing: 0.175999999046326px; line-height: 38.0800018310547px;"><b>8 Reasons Why I Still Choose to Count Calories</b></span></div>
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I count because none of the aforementioned caloric shortcomings gets past these three truths.</div>
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<span style="box-sizing: initial; font-family: 'Avenir Heavy';">1. People do obey the laws of physics (albeit in accordance with their own internal energy efficiencies).</span> Regardless of your personal internal equations, if you consistently eat more calories than you burn, you’ll tend to gain weight. Some people may gain incredibly quickly, some incredibly slowly, but we live in a universe governed by unbreakable physical laws, and that one about conservation of energy is going to matter (energy is <a href="http://www.grc.nasa.gov/WWW/k-12/airplane/thermo1f.html" sl-processed="1" style="box-sizing: initial; color: #1ca1c8; text-decoration: none;" target="_blank">neither created nor destroyed</a>, it just changes form). Putting this more plainly, if you happen to have one of those bodies that’s demonstrated itself to be truly efficient at gaining weight, and you happen to regularly consume more energy than your body burns, your body will dutifully store some of that energy for the future. It’s also true that the types of foods you eat will undoubtedly affect the total calories you consume, but that still doesn’t change the fact that energy balance <em style="box-sizing: initial;">does</em> affect your weight.</div>
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<span style="box-sizing: initial; font-family: 'Avenir Heavy';">2. There’s no more readily available source of energy information than calories.</span> It would be wonderful if there were more accurate numbers to track—if for instance there were what might be described as “bioavailable” calories listed on packages and menus. (“Bioavailable” would reflect the impact that processing and macronutrient ratios might have on the calories a food might possess that are actually available to your body.). Unfortunately, no such measure exists. So for now, we’re stuck with calories.</div>
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<span style="box-sizing: initial; font-family: 'Avenir Heavy';">3. Food diaries are far and away the most efficient means to maximize weight loss.</span> Food diarizing has been shown to lead practitioners to lose twice as much weight as <a href="http://www.ajpmonline.org/article/S0749-3797(08)00374-7/abstract" sl-processed="1" style="box-sizing: initial; color: #1ca1c8; text-decoration: none;" target="_blank">those not tracking</a>, and when you’re good at it (which may take a month or two), it’ll take you less than three minutes a day to do one. And while some might feel those results are just a coincidence when paired with caloric knowledge, I don’t.</div>
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Sure, it’s nice to have a rough idea of what your energy intake looks like, but more valuable than numbers is the actual act of tracking food intake. It’s a behavior that truly takes seconds to minutes a day to do, but each and every time you pull out your app or diary, you remind yourself of your healthy living desires and strategies. It’s through regular and conscious efforts and reminders that new habits are formed, and any behavior that helps you to keep your goals and intentions at the forefront of your busy mind is a good one.</div>
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What I don’t like about food diarizing is when it becomes punitive or judgmental. Food diaries aren’t there to tell you what you are or aren’t allowed. A food diary is simply a source of information to help inform your decisions, as well as an incredibly powerful habit-building tool. Sure, you can diarize anything and get the habit-building benefits, but think of calories as the currency of weight: If weight’s your concern, tracking its currency is likely to be a good bet. That said, don’t forget that with calories as currency, the exchange rate varies constantly. Not knowing the exchange rate doesn’t mean that price tags don’t matter, just that some will do more and less damage than you might have imagined at point of purchase.</div>
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<span style="font-size: 1.7rem; letter-spacing: 0.175999999046326px; line-height: 38.0800018310547px;">Should I Keep a Food Diary?</span></div>
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Why fix what isn’t broken? If you’ve found a pattern of eating that leaves you happily satisfied with your weight, your health, and your lifestyle, it’s doubtful a food diary or calorie counts will bring much to your table.</div>
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On the other hand, if you aren’t satisfied with your weight, health, or lifestyle, I’d encourage you to consider a one-month trial of tracking. Food diary apps are plentiful, and once you’ve entered in your usual foods, record keeping takes all of one or two minutes at most a day.</div>
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Diarizing isn’t meant to replace your dietary strategy; it’s there to supplement it. Whether you’re intermittently fasting, following a Paleo or low-carb plan, or even just doing your own thing, calorie tracking and food diaryzing, regardless of their imperfections, oversights, and shortcomings, may be just the thing you need to figure out why you might be stuck.</div>
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Comments:</div>
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Calorie counting is not 100% accurate but is a good guide. The chances are the individual that only gained 3lbs did not need to go on a diet and would not have bothered to count calories anyway.</div>
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The majority of people gained weight closer towards the projected value than near the lower end value. So in this respect calorie counting is still useful to them. The correlation is much better and perhaps multiplying it by a factor gives them a better indication of how many extra calories they need to lose weight.</div>
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The one unlucky person that gained the theoretical weight so the correlation was perfect calorie counting could be very useful in estimating how many fewer calories they need to consume.</div>
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I find that counting calories improves my awareness of food. For instance, I can look at a cup of boiled rice and know there is about 200C there. This helps. I also look at the macros, for instance how much protein is in there. Being more aware helps to keep weight down even if it is not the most accurate way.</div>
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But I ask you why thrown away a resource if you can use it to help you? So what if the correlation is not perfect. If it is out by 20% then add about 20% more calories to see what happens. Really get to know your body better. (The calorie counting is useful for most people and most useful for people that really struggle with losing weight. Of course there will be some exceptions but why compare yourself to someone who has never had a problem with their weight? Now, I would be troubled if the person that gained 3 lbs had lost 3 lbs instead by increasing calories. That would probably destroy calorie counting.)</div>
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For macro nutrients, it is known that protein uses the most energy to digest and converting it to glucose is also a energy intensive process. A high protein, low fat, low carb diet - where the person is mainly eating egg whites, purified protein shakes, green vegetables and little else calorie counting would be very inaccurate. This is a very rare scenario and should not be used to say don't calorie count. Can you imagine someone living like this? It would be a very boring life.</div>
vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-76548938230326575642015-04-22T09:22:00.003-07:002015-04-23T04:05:22.244-07:00DO LOW-CARB DIETS CAUSE MUSCLE LOSS?<span style="background-color: #e5e5e5; font-family: Antenna, Arial, sans-serif;"><span style="font-size: x-large;"><a href="http://www.flexonline.com/nutrition/low-carb-myths">by Carlon Colker, M.D., F.A.C.N.</a></span></span><br />
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So many people still ask me that question. For those scratching their heads in disbelief, as FLEX magazine’s Chief Medical Muscle Monger, I’ve been saying for years that low-carbohydrate diets most certainly do not dull your anabolic response to weight training. Now we’ve got the science to prove it.</div>
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First of, carbohydrates are sugars. They have traditionally been viewed as the fuel for most body functions. Over the years this misperception has been thoroughly reinforced by everyone, from sport drink marketers who say you have to constantly suck down their sugar swill just to get your bony ass of the bench; to misguided school-lunch dietitians who, for years, made carbs a staple of crappy school lunches and thus to the chubby-child epidemic; to even the federal government, whose old Food Guide Pyramid with its moronic message of recommending 6–11 servings of carbohydrates daily created generations of type-2 diabetics.</div>
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In truth, your body can make all the carbohydrates it needs in the form of glucose from the fat and protein you take in. Your body requires no orally ingested carbohydrates for this function. This is a medical fact that countless professional and non-professionals continually ignore. Perhaps this misperceived “need” for orally ingested carbohydrates comes from the fact that at the cellular level the body certainly does require glucose for energy (the simplest form of the carbohydrate sugar molecule). But that doesn’t mean you have to EAT IT!</div>
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Glucose marks the beginning of the energy utilizing pathway known as glycolysis, which yields a molecule called adenosine triphosphate, or ATP.<em style="box-sizing: content-box;"><strong style="box-sizing: content-box;"> ATP is the true currency of energy in the human body. Every cell in your body runs on a steady supply of it to function. Without ATP, nothing happens. </strong></em>This is especially true for muscular contraction. When you are working out hard and your muscles are pumped, ATP is consumed. Since this energy cycle begins with a molecule of glucose, it comes as no surprise that carbohydrates have mistakenly become the star of the show in terms of the traditional scientific and textbook definitions of our dietary source of energy. The truth is that dietary fat is a far more efficient feeder of this pathway of energy production, but not if your body is too used to carbohydrate ingestion. The longer you have ignored and bypassed this path, the more atrophied and inefficient it becomes. The body can become so used to an unnatural steady sugar intake that our physiology can “forget” about the dusty path of using dietary fat for energy. Still need more convincing? Well, just look at the state of our health as a society ravaged by the toxic effect of a sustained elevation of insulin in response to the steady stream of carbohydrates being fed to us. The result is epidemic obesity and diabetes (obesity being the leading risk factor for type-2 diabetes).</div>
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THE ONLY REASON DIETARY CARBOHYDRATES HAVE BECOME SO IMPORTANT IS BECAUSE SOCIETY, NOT THE LATEST SCIENCE AND OUR OWN PREREQUISITE KNOWLEDGE, HAS MADE IT SO.</div>
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Although orally ingested carbohydrates have classically been touted as the major fuel source of human energy, this could not be further from the truth as to how our body should be working when we are treating it properly. Bodybuilders know that, yet some of the vast misperceptions of the rest of humanity still seem to seep their way into the minds of my brethren in iron. These imbeciles make us doubt ourselves and start cracking open the pre-workout carbohydrate drinks as we convince ourselves that without this poison we’ll lose muscle. To them I say we must remind ourselves that the only reason dietary carbohydrates have become so important is because society, not the latest science and our own prerequisite knowledge, has made it so. Remember that orally ingested carbohydrates are not “essential,” because your body can make all the cellular sugar it needs from the fat and protein you ingest. Protein, on the other hand, is absolutely essential. Without eating certain essential amino acids you can’t efficiently build muscle. <em style="box-sizing: content-box;"><strong style="box-sizing: content-box;">While</strong> <strong style="box-sizing: content-box;">some fats are harmful, certain fats— like essential fatty acids—are critical and must not be neglected in the diet. It is only carbohydrates that have no essential character. Good bodybuilders have known that dietary carbohydrates were the problem all along. </strong></em>It’s just the rest of the world that still needs to catch up.</div>
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Of course, for those bodybuilders that are still stuck in the dark ages or have been sucked back into the misguided perceptions that they need a big carbohydrate bolus otherwise muscle disappears, finally the published medical research has caught up and proven that low-carbohydrate intake does not reduce the amount of muscle you have in response to training. Specifically a study performed by the School of Medical Sciences, RMIT University, in Melbourne, Australia, determined the effect of muscle glycogen concentration on muscle growth after weight training. <em style="box-sizing: content-box;"><strong style="box-sizing: content-box;">Muscle biopsies confirmed glycogen concentration was higher in the control group verses the low-glycogen group at all times, yet they showed that commencing high-intensity exercise with low muscle glycogen did not</strong> <strong style="box-sizing: content-box;">compromise the anabolic signal and/or performance results.</strong></em></div>
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Perhaps even more shocking, and most certainly not what the rest of the world is ready to comprehend, these facts also hold true for endurance athletes as well. But even more surprisingly, their performance may even benefit from reducing dietary carbohydrates and relying on structured amino acid solutions and healthy fats instead! In fact, it’s now been shown that endurance athletes increase the maximal activities of several oxidative enzymes that promote endurance to a greater extent when they have lower glycogen levels. So much for carbohydrate-loading with that big pasta dinner before the race or squeezing that sugar goop at the halfway point of your road race. Furthermore it has also been credibly demonstrated through muscle biopsy study that skeletal muscle responses to high-intensity endurance training result in molecular muscular signaling that remains unchanged despite lower muscle glycogen. These results may amaze some, confuse others, and down-right piss of many athletes, trainers, coaches, and nutrition gurus that thought they had it right all along and stuck to these older dogmas with religious fervor.</div>
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<strong style="box-sizing: content-box;"><span class="h2-colored" style="box-sizing: content-box; color: red;">LOW CARBOHYDRATE DOES NOT MEAN NO CARBOHYDRATE </span></strong></div>
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Of course that doesn’t mean that I’m advocating a zero-carbohydrate diet for bodybuilders or any other athletes. Keep in mind that “low carbohydrate” does not mean “no carbohydrate.” But rather than carbohydrate-based foods, I tend to favor fiber-based foods like vegetables and some fruits that happen to have what I call “incidental” carbohydrates, because the amount of sugar is relatively low. Fiber is crucial for good health and a strong body.</div>
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There are basically two types of fibers: soluble and insoluble. Soluble fibers like those in oatmeal are able to dissolve in water and become gummy, or viscous. Soluble fibers help lower blood cholesterol levels and help regulate the body’s use of sugars. So some small amount of soluble fiber is a good thing in the diet, even though a few carbohydrates come along with it. For the bodybuilder looking to gain lean mass while keeping body fat down, insoluble fiber like that found in salad roughage is particularly beneficial. In addition to being loaded with naturally occurring minerals, trace minerals, and ultra-trace minerals, insoluble fiber foods are also powerful cancer-fighting anticarcinogens and digestive aids. Because “high-protein, low-carbohydrate” diets tend to cause constipation, adding this type of fiber is also critical for regular bowel movements. Another nice thing about insoluble fiber is, unlike soluble fiber, it is not calorie-dense. Therefore you can and should have relatively large helpings of insoluble fiber. Veggies like lettuce, kale, cabbage, collard greens, celery, peppers, spinach, squash, onions, cucumber, asparagus, green beans, snap peas, Brussels sprouts, alfalfa sprouts, etc., are just some examples of healthy fiber-based choices and should be a significant part of any athlete’s diet, not just a bodybuilder’s.</div>
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Finally, I know I’m still going to hear a landslide of objections from die-hard proponents of a moderate- to high-carbohydrate diet for muscle building. The legions of detractors would point to the fact that insulin is, by itself, an anabolic hormone. But while this is true, high insulin levels are dangerous because it creates insulin resistance and diabetes. In addition, excess levels turn on lipogenesis (the process of making fat in the body) in order to dump the high-sugar loads out of the bloodstream.</div>
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What they didn’t realize back then was that we can get the benefits of insulin without using carbohydrates. <strong style="box-sizing: content-box;"><em style="box-sizing: content-box;">The fact is that arginine, alanine, and the branched-chain amino acids (isoleucine, leucine, and valine), as well as glutamine found in whey protein are reasonably insulin-producing or “insulinogenic” without adding excess sugar calories. </em></strong>In addition, the insulin response to these amino acid proteins is far different and far better than the insulin response to sugar. Insulinogenic amino acids produce a much softer and more physiologic rise in insulin, in sharp contrast to the high insulin spike seen in response to the “toxic” presence of excess carbohydrate. This vigorous insulin response to sugar is an unnatural reflexive dumping pathway by which your body purges itself of what the physiology interprets as somewhat of a poison (i.e., too much blood sugar). Do it too many times and the body shuts down and you end up resistant to any effect insulin might have to either bring down blood sugar or stimulate muscle growth. As long as you are eating plenty of high-quality protein, you don’t have worry about losing out on the anabolic benefits a small amount of insulin might provide. Your body will still produce an ample supply if it needs to, just not an excessive supply in reactive response to a high blood sugar. So, carbohydrates are in no way essential to the diet, be it for general health or for gaining muscle mass. So train hard, eat smart, and grow big!<br />
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Comments:<br />
Fibre is also counted as carb. So on a ketogenic diet you can deduct fibre from total carbs to get net carbs starch and sugars. (Carbs are not all equal in what they come with. For instance green leafy vegetables contain minerals and vitamins. Pure sugar and starch offer very little in microminerals and essential fatty acids.)<br />
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After training very hard a high insulin response is desirable. If you took the insulinogenic amino acids and net carbs you would really help those muscles recover. So carbs can be timed to help you recover faster than without them. (Use net carb intake to your advantage).<br />
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vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-45046975253350226762015-04-20T15:29:00.001-07:002015-04-21T07:16:45.319-07:00Horizon: Sugar vs. Fat<span style="font-size: x-large;"><i style="background-color: white; color: #888888; font-family: Arial, san-serif; line-height: 15.6000003814697px;">by</i><span style="background-color: white; color: #888888; font-family: Arial, san-serif; line-height: 15.6000003814697px;"> </span><a href="http://www.zoeharcombe.com/author/zoe/" rel="author" style="background-color: white; border: 0px; color: rgb(136, 136, 136) !important; font-family: Arial, san-serif; line-height: 15.6000003814697px; margin: 0px; outline: none; padding: 0px; text-decoration: none !important; vertical-align: baseline;" title="Posts by Zoë Harcombe">Zoë Harcombe</a></span><br />
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The big news story last week was an experiment done with identical twins on the BBC Horizon programme. A friend of mine, Kate, found an interesting twist – this was not a new experiment for Chris and Alexander (Xand) Van Tulleken.<br />
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A <a href="http://www.channel4.com/programmes/medicine-men-go-wild/4od#2923146" style="border: 0px; color: #cc0000; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">2008 Channel 4 programme </a>followed the brothers, both doctors, travelling to Chukotka (the farthest northeast region of Russia) to do some experiments. Chukotka is an icy peninsula, washed by the Bering Sea, a section of the Pacific Ocean, and part of the Arctic Ocean. It covers a vast area, but with a population of 55,000. It is one of the increasingly rare parts of the world where people can still be found living a primitive lifestyle.<br />
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Episode 3 of series 1 shows Chris following the local diet of whale, walrus & seal (with a bit of reindeer for variety!), while Xand follows a processed food diet from the only store selling ‘western’ food in the region. The last four minutes of the programme descends into the astonishing medical ignorance, shared by 99% of doctors, that HDL and LDL are good and bad cholesterol respectively (they are not even cholesterol). The twins get terribly excited that Chris’s ratio of ‘good’ to ‘bad’ cholesterol gets 30% better, while Xand’s gets 30% worse. Relative risk errors, causation vs. association thus compound not knowing the difference between lipoproteins and cholesterol, but the conclusion is that Chris’s diet was the best. Chris’s diet was high in fat and protein and devoid of carbohydrate.<br />
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<a href="http://www.bbc.co.uk/iplayer/episode/b03t8r4h/Horizon_20132014_Sugar_v_Fat/" style="border: 0px; color: #cc0000; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Horizon on Wednesday 29th January </a>2014, was billed as a unique experiment to test whether or not sugar or fat is worse for us. Arguably the original experiment was best – real food vs. processed food. High fat vs. high carb. How we used to eat vs. how we eat now. It had all the right ingredients, but let’s look at the recent Horizon programme.<br />
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<b>The Experiment</b></div>
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The idea was very simple. Chris was given a virtually fat free/high carb/sugar diet for one month, while his identical twin, Xand, was given a virtually carb free/high fat diet for the same period of time. It was also pitched a bit as America vs. the UK, as America is starting to think that sugar is the baddie and the UK still thinks that fat is the baddie.<br />
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Enter Amanda Ursell, nutritionist, who lays out visually on a table what the two brothers can eat. I was highly amused to see Amanda lay out Chris’s table – explaining that all of this food “<i>bread, bagels, pasta, rice, potatoes, any description of breakfast cereals and unlimited fruit and veg ultimately breaks down into blood sugar</i>“. And she’s right. And that’s the main point that public health advisors just don’t get. They are telling us to cut down on sugar, while advising us to eat more carbohydrate. Carbohydrate is, or breaks down into, sugar.<br />
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With the jelly/sweets and other fat free junk Chris was allowed, his table looked remarkably like the government eat badly plate: 33% starchy foods; 33% fruit & veg; 8% junk and he just needed beans/pulses as non dairy protein and low fat dairy and he’d be on the perfect public health diet.</div>
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Xand’s side of the table featured cheese, meat, butter, burgers, chicken with the skin on, double cream, mayonnaise, etc. Immediately we see a problem stemming from nutritional ignorance. Xand is not allowed vegetables, but he’s allowed unlimited dairy – which, as rule of thumb, is approximately 5% carbohydrate (hard cheeses and fluid dairy defining the extremes). Burgers invariably have wheat, starch, rusk and/or sugar. Xand is seen later in the programme having meat slices, which invariably contain dextrose/sugar and mayonnaise invariably contains sugar, so Xand could also have been having sugar/starch inadvertently.<br />
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<b>Performance</b></div>
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A couple of extreme experiments are done to test brain and body function in the twins. Stock broking is used to simulate a brain test and the brothers go out with the Team Sky cycling coach, Nigel Mitchell, to test the body. There are two fundamental problems:</div>
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1) The brain will fuel on glucose or ketones, if glucose is not available. The body will fuel on glucose or fat (dietary or body) if glucose is not available. Xand is unlikely to have been in ketosis/fuelling from fat if he is having carbohydrate in dairy products and processed meats/sauces. Xand does well considering that his body is not being given a fair chance to compete on an alternative to glucose.</div>
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We’ll come on to the results soon, but the fact that Xand started at a body fat percentage of 26.7% and only lost 3.5kg tells me that he was <i>not</i> in ketosis. I would have expected Xand to lose that weight in one week, not four, if he were genuinely on a zero carbohydrate, ketogenic, diet.</div>
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2) It takes time for the body to adapt to ketones/fat when glucose has been readily available for 35 years. (<a href="http://www.dailymail.co.uk/health/article-2546975/One-twin-gave-sugar-gave-fat-Their-experiment-change-YOUR-life.html" style="border: 0px; color: #cc0000; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">The Daily Mail article </a>has their age). Expecting Xand to perform as well on new fuel, as his brother does staying on his life time favoured fuel is unreasonable.</div>
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Performance, however, was not what worried the general audience. The two issues that worried people on twitter, and that I received a number of queries about during and following the programme, were:</div>
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1) Muscle mass;</div>
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2) Insulin production and type 2 diabetes.</div>
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Let’s look at each:</div>
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<b>The results – muscle mass</b></div>
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Xand started off at 26.7% body fat and Chris at 22.6% body fat. Both pretty flabby – as the mug shot photos confirmed. Approximately 36 minutes into the programme, the results are shared:</div>
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Xand is told that he lost 3.5kg (approximately 8lb) and this is said to be 1.5kg of fat and 2kg of muscle. Chris is told he has lost 1kg – also claimed to be half fat (0.5kg) and half muscle (0.5kg).</div>
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<a href="http://www.bodpod.com/en/products/body-composition" style="border: 0px; color: #cc0000; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">The BodPod</a> measures fat mass and fat-free mass. More accurately, it measures air displacement and fat mass and fat-free mass are estimated from prediction equations (thank you Dr Chris Easton – @easto82).</div>
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I have written to Horizon asking them the following:</div>
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<i>Dr Richard Mackenzie says to Xand “You’ve lost 2kg of muscle mass and that isn’t so healthy.”</i></div>
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<i>Please can you help me understand how the statement to Xand can be made? My understanding of the BodPod is that it can measure fat mass and fat-free mass. Thus the programme can estimate (within the accuracy of the BodPod) how much fat has been lost and how much fat-free mass has been lost but the latter is not all muscle. The latter will include water and it is virtually guaranteed that water will be lost on a low carb diet, as glycogen will be depleted and water is stored at approximately four parts to every one of glycogen.</i></div>
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I look forward to your explanation</div>
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I’ll let you know the reply.<br />
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<b>The results – blood glucose</b></div>
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The programme repeats the blood tests done at the start of the experiment – first testing cholesterol. Chris narrates “<i>We thought that, because Xand was eating so much fat on his diet, his levels would be so much higher. What is amazing is that they were nearly exactly the same as they were at the start of our diets. In fact, there was little, or not change, for either of us</i>.”</div>
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What is amazing is how quickly they glossed over cholesterol! No difference so, instead of exploring this, they just ignored it. I would have expected measurements to be different simply because of the known margin for error in the cholesterol test (c. 15%). Chris (if not both brothers) had a prejudice (literally to pre-judge) that Xand’s cholesterol would “be so much higher” and yet it wasn’t – explanation please?!</div>
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The final test was insulin – a hormone that regulates blood glucose levels. The programme didn’t explain what was happening at this point but it looked like the brothers were doing a glucose tolerance test. This involves the ingestion of a glucose solution and then blood tests measure subsequent blood glucose and insulin levels. Dr Richard Mackenzie said to Chris (the carb twin) “<i>Your body’s ability to produce insulin improved</i>.” The doctor brothers found this counter intuitive. So, Mackenzie went on to say “<i>Your body has probably just got used to dealing with the sugar, the glucose intake and therefore responding by producing insulin</i>.” Chris’s take on this is “<i>Because I’ve been eating loads of sugar I’ve become better at managing it</i>.” Mackenzie corrects with “<i>You’ve become better at producing insulin</i>.”</div>
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Xand asks if this is good or not and Mackenzie says in the short term it is good, but in the long term it might produce a problem. You’re not kidding! The long term likelihood is type 2 diabetes. When the body says ‘enough is enough’ – I cannot cope with this intake of carbohydrate/sugar anymore. I cannot continue to produce enough insulin to bring my blood glucose back into the normal range and I cannot do it with the frequency with which you are chucking carbs into me.’</div>
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Then we turn to Xand and he is told that “<em>Your body is not responding to insulin as well as it did. If you eat too much fat, that can stop your body responding to insulin</em> [how?!] <em>and it can also tell your body to produce more glucose</em>” [again how?! Is Mackenzie confusing the presence of fat with the absence of carbohydrate?] Mackenzie continues his warning [in a very worried tone] “<i>your blood glucose has climbed from 5.1, which it was before the diet, to 5.9. Now you’re only 0.2 away from being pre-diabetic.”</i></div>
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I have three points:</div>
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1) There is a known <a href="http://www.ncbi.nlm.nih.gov/pubmed/22215643" style="border: 0px; color: #cc0000; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">20% margin for error in blood glucose tests.</a> Xand’s first test of 5.1, with a 20% margin of error, could have been anything between 4.1 and 6.1 and hence his second reading is well within the known margin of error. His fasting blood glucose levels could have gone down over the month and we would not know this because of measurement margins for error.</div>
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2) Xand has had essentially no glucose for one month. He’s had small amounts of lactose in dairy products and some starch/sugar in processed meats/mayonnaise etc, but he’s had very little glucose to deal with. He’s then been subjected to a glucose tolerance test, which would give him a massive dose of glucose in one hit. The carb twin, Chris, is <i>not</i> surprisingly able to cope with this (produce insulin) because that’s what he’s been doing several times a day for one month. Xand’s body is going to need time to adapt back to glucose just as it needed time to adapt away from it.</div>
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3) Xand is not pre-diabetic at 5.9, notwithstanding margins for error etc. Normal blood glucose levels have been redefined, just as normal cholesterol levels have been redefined, just as normal blood pressure levels have been redefined. Healthy people are non-profitable. Sick people are profitable. The more people who can be placed in a ‘sick’ category the better.</div>
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In 1999, the <a href="http://www.staff.ncl.ac.uk/philip.home/who_dmc.htm" style="border: 0px; color: #cc0000; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">World Health Organisation announced a “major change” in the diagnosis of diabetes</a>. The diagnostic level of the fasting plasma glucose concentration would be lowered from 7.8 mmol/l (140 mg dl) to 7.0 mmol/l (126mg dl) and the whole blood level benchmark would be lowered from 6.7 mmol/l (120 mg dl) to 6.1 mmol/l (110 mg dl). <a href="http://www.obesitymyths.com/myth8.2.htm" style="border: 0px; color: #cc0000; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Over one million Americans became ‘diabetic</a>‘ overnight.</div>
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“The meeting was made possible by generous financial support from Bayer, UK; Bayer, Germany; Novo Nordisk, Copenhagen, Denmark; and The Institute for Diabetes Discovery, New Haven, USA”. I bet it was!<br />
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<b>The conclusion</b></div>
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Xand concludes “<i>Basically what I get out of this is – I have to avoid the processed food: the doughnuts; the ice cream; the cheesecake. That sort of 50:50 fat and sugar mixture I cannot stop eating and that’s the problem</i>.”</div>
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Clearly I like any conclusion that says don’t eat processed food. Spelling out – “Eat Real Food!” would have been even better. Xand needs to stop at the first part of his conclusion as well – avoid processed food full stop. Not just the 50:50 fat and sugar mixtures, but the breads, cereals, bagels and starchy foods that adorn the government’s ‘eatwell plate’.</div>
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It would have been better still if Xand, as a 10 year doctor/6 years in medical school, could have explained <i>why </i>fat and sucrose combined are so bad for humans. It’s because real food doesn’t contain both – with one exception – avocado. Nature provides carb/proteins (any real foods that Chris was eating) and fat/proteins (any real foods that Xand was eating). It’s food manufacturers who have worked out that the sucrose/fat combo is irresistible, moreish and fattening – to rats or humans. That’s why fake food needs to be avoided.</div>
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Chris’s conclusion was “<i>Where I end up is all faddish diets – all faddish diets – are wrong and misguided. And doing exercise is really important</i>.” [how did an exercise conclusion follow from this experiment?!]</div>
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The “don’t eat processed food” message had already been lost with 15 minutes of the programme left.<br />
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<b>The bias</b></div>
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The BBC is supposed to be balanced. This programme was not balanced and the bias against fat is so ingrained that the BBC may not even have realised this.</div>
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The mind (stock broking) experiment was presided over by Professor Robin Kanarek. Her views were very clear – “<i>glucose is the best fuel for the brain</i>“; “<i>memory will be significantly compromised without enough carbs in the diet</i>“; “<i>a high carb diet will facilitate memory</i>” and so on. Why was <a href="http://www.psychologytoday.com/blog/evolutionary-psychiatry/201104/your-brain-ketones" style="border: 0px; color: #cc0000; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Dr Emily Deans not the expert on hand</a>? “<i>Ketosis for the body means fat-burning (hip hip hooray!). For the brain, it means a lower seizure risk and a better environment for neuronal recovery and repair</i>.” Or even – why not have both Kanarek and Dean to provide balance?</div>
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The body (cycling) experiment was presided over by Nigel Mitchell from Team Sky cycling. He favours porridge for breakfast and states “<i>your body needs the sugar. It needs the carbohydrates</i>“. Why not balance him with <a href="http://thelowcarbdiabetic.blogspot.co.uk/2013/12/australian-cricket-team-thrash-england.html" style="border: 0px; color: #cc0000; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Peter Brukner, the low carb/high fat coach</a> celebrating a 5-0 Ashes victory with the Australian cricket team? Or Djokovic’s gluten-free coach?</div>
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Dr Robert Lustig, the current lead global expert on sucrose and fructose (who pays tribute to Professor John Yudkin from decades earlier) was interviewed. I was surprised and disappointed at how quickly Chris dismissed Lustig’s input. This did not display a doctor who had gone into this experiment with an open mind. Chris dismissed the fructose studies claiming they had unrealistic intakes of fructose and tossed away “The insulin hypothesis” as untested.</div>
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I had the privilege of seeing Dr Richard Johnson present on the topic of fructose in 2009. On his opening slide he showed a typical continental breakfast tray with 40 grams of fructose in the cereal, juice, fruit, jam, croissant and coffee. And that’s just breakfast. The points being made by sucrose & fructose experts (not infectious disease – Chris), such as Johnson and Lustig is that normal sugar consumption is now abnormal and humans are paying the price with obesity, type 2 diabetes, cancer, heart disease, Alzheimers and so on. As for the insulin ‘hypothesis’ – the lipid hypothesis is also unproven. Indeed the COMA report openly admits: “<i>There has been no controlled clinical trial of the effect of decreasing dietary intake of saturated fatty acids on the incidence of coronary heart disease nor is it likely that such a trial will be undertaken</i>.” (COMA, 1984).</div>
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When Professor Susan Jebb was interviewed, however, there was no subsequent dismissal. Indeed the opposite happened. Xand reinforced Jebb’s views “<i>And we’re in no doubt about this link – that being fat makes a lot of people ill</i>.” “<i>Absolutely</i>“, says Jebb” <i>it increases your risk of heart disease and cancer and of diabetes</i>.” Jebb then describes her experiments that have looked at what Xand helpfully calls good fats (monounsaturated fats) and bad fats (saturated fats) [Puh-lease!] The final conclusion? Changes found were “modest”, “surprisingly small” when trying to look at the impact of different macronutrients or types of fat. <a href="http://www.zoeharcombe.com/2013/09/why-the-australian-heart-foundation-wont-have-evidence-against-saturated-fat/" style="border: 0px; color: #cc0000; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">This may explain </a>why these experiments were useless.</div>
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I loved an insightful comment on <a href="http://www.drbriffa.com/2014/01/30/my-take-on-the-horizon-documentary-sugar-v-fat/" style="border: 0px; color: #cc0000; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Dr John Briffa’s excellent post </a>on this Horizon programme. Check out ‘Jennifer’ who observed that “Lustig’s contribution was trivialised…..located in a fun fair with silly music (so he must be barmy)” while “Jebb was shown as a white-coated academic in a university setting (so she must be sensible).”</div>
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Lustig was the only anti sugar voice on the programme and the only expert dismissed before the viewer could digest his points. Amanda Ursell cautioned Xand that he would get bad breath and be constipated, but gave Chris no warnings about his sugar diet. Professor Kanarek was pro-carb, with no dismissal. Nigel Mitchell was pro-carb, with no dismissal. Richard Mackenzie issued severe cautions to Xand, but not to Chris.</div>
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Even the title of the programme showed bias. Instead of putting the foods in alphabetical order, the programme was Sugar vs. Fat. The people vs. Larry Flynt. The Crown vs. Ronnie Biggs. The party on trial is named second – that would be fat.</div>
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But then, the programme opened with Chris setting out the current belief “<i>When I trained as a doctor it was clear that fat was the enemy because it raises your cholesterol, then blocks up your arteries causing strokes and heart disease</i>” and that is one heck of a position to move away from. Sadly Chris represents 99% of the doctors in the UK – similarly entrenched in a dangerous and non evidence based mindset.<br />
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Comments:</div>
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This is a very thought provoking article. It is a shame the experiment did not run a little longer and there was a stronger bias on sugar.<br />
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The blood glucose test is not very good for checking the actual level of insulin in the blood. The reason is because someone who is in ketosis or has limited net carbs and protein does not produce large amounts of insulin. If they are suddenly given a large amount of glucose the body is not used to it and so the response is not as strong or as fast as someone who regularly consumes large amounts of net carbs. (The test for insulin should have been to measure insulin directly with antibodies rather then test how 2 subjects reacted to a glucose test. This just adds an assumption and is poor science.)<br />
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(The brain can not run just on ketones because it always requires a very small amount of glucose. The glucose requirement for the brain is much lower during ketosis. This small amount can be provided by protein or amino acid conversion to glucose. The rest of the fuel can be ketones.)<br />
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<span style="line-height: 20.7999992370605px;">Bayer and Novo Nordisk are both companies that make insulin or diabetic related products. It is financially better for them to have more customers by lowering the standard by which diabetes is judged.</span><br />
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Ketogenic diets in the wild are quite different to the ones people choose to create themselves so the micronutrients are likely to be different as well. People who have existed for centuries on a mainly ketogenic diet will also have the sense to combine what meats, organs and other foods that are needed to prevent disease. (For instance, in places where there is not much sun light people should all be vitamin D deficient but they might then consume the liver oil of fish that contain vitamin D etc. The skin of certain animals contains vitamin C, where there may not be vegetable/fruit containing sources.)<br />
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Endurance athletes often burn nearly all their glycogen stores because the body has pathetically low stores of carbs. In tests of physical fitness an endurance athlete in ketosis burns glycogen much more slowly and has easy access to their fat stores. (People can carry a hundred thousand calories as fat stores and perhaps only 2000C worth of glycogen.)<br />
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<span style="line-height: 20.7999992370605px;">Just deciding fat or sugar is not enough for health because you have to know what comes with the sugar or the fat as well - these are star players as well. Whole foods are always a mixture of carbs, fats and proteins. Refined products can be pure.</span><br />
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<span style="line-height: 20.7999992370605px;">Combining refined products together can make very tasty foods that have the right sweetness, fat content, saltiness, texture and flavours. These are usually much better to eat than whole foods - the brain stimulation is much more intense in the pleasure detecting areas. They are addictive and repeated stimulation keeps on reinforcing the want to have them. (It is quite hard to go back to whole foods because they are normally quite bland by comparison.)</span><br />
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vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-17242298561854725882015-04-17T15:22:00.005-07:002015-04-21T03:51:48.384-07:00How Many Carbs Should You Eat To Lose Weight?<span style="font-size: x-large;"><a href="http://www.builtlean.com/2013/10/30/carbs-lose-weight/"><span style="background-color: white; color: #999999; font-family: 'Open Sans', 'Helvetica Neue', Helvetica, Helvetica, Arial, sans-serif; line-height: 19.5599994659424px;"> by </span><span class="v_card" style="background: rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #999999; font-family: 'Open Sans', 'Helvetica Neue', Helvetica, Helvetica, Arial, sans-serif; line-height: 19.5599994659424px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="fn" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: blue;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border-image-outset: initial; border-image-repeat: initial; border-image-slice: initial; border-image-source: initial; border-image-width: initial; box-sizing: border-box; line-height: inherit;">Charlie Seltzer</span></span></span></span></a></span><br />
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There is no simple answer to this question – in fact, the amount of carbs you need to lose fat is likely going to be different than the amount of carbs your coworker, training partner, best friend or whomever, needs to lose fat.</div>
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Two people can have identical body compositions and activity levels, yet due to individual metabolic variations, one may be able to eat twice as many carbs as the other and still lose fat. This, naturally, can be very frustrating for some people. The only way to know for sure the proper amount of carbs you should eat to lose fat is to experiment and find what works best for you. Still, there are some general rules and guidelines that can at least give you a starting point from which to work.</div>
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How Many Carbohydrates Does The Body Need To Survive?</h2>
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The answer to this question, on a strictly physiologic level, is <strong style="background: transparent; border: 0px; box-sizing: border-box; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">zero</strong>. The body can manufacture glucose from other substances, and although the brain’s preferred fuel is glucose, it can use ketones(the by-products of fatty acid breakdown produced in very low insulin states) when no glucose is available. However, from a practical and performance standpoint, zero carbohydrate nutrition plans are not ideal for the vast majority of people. If you are interested in this kind of diet, there are countless books and articles about them, though I do not recommend following a ketogenic diet.</div>
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Carbs Versus Calories</h2>
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Some people believe that it is not calories, but carbohydrates, and your hormonal response to their ingestion (i.e. insulin release), that are responsible for weight gain. They argue that if insulin levels are kept low then fat storage is impossible regardless of the amount of calories consumed. Others believe that a calorie is a calorie and the laws of thermodynamics dictate that if you eat more calories than you burn, you will gain weight. If you eat fewer calories than you burn, you will lose weight.</div>
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I think that there is some truth to both arguments and they aren’t necessarily mutually exclusive. Fat loss can be different from “weight loss.” It is theoretically possible to eat fewer calories than you burn but lose muscle tissue and gain body fat, as it is possible (though very difficult) to eat more calories than you burn, gain muscle but lose fat.<br />
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As a practical matter, however, it may not matter. What works for you, works for you. If you can get away with stuffing your face with protein and fat without regard for total calories, maintain a low body fat percentage, feel well and have optimal biochemistry (low CRP, high HDL, low triglycerides, etc.), then more power to you. Most people, however, will find that calories must be controlled to lose fat. (Note: oftentimes, people who go on low carb diets attribute their weight loss to the lack of carbs when in fact it is the total calorie reduction that occurs with carb restriction that is responsible for the weight loss. These people would likely lose the same amount of fat with a modest reduction in carbs and fat, feel better while they are doing it, and have a better chance of keeping it off in the long run.)<br />
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Additionally, people generally feel better with at least some carbohydrate in their diets. The body uses stored sugar to fuel high intensity exercise, which should form the foundation of any fat loss exercise plan, so carbohydrates = improved exercise performance.</div>
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What Are The Different Types Of Carbohydrates I Can Eat?</h2>
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Certain sources of carbohydrates are better at blunting hunger than others. Vegetables and many fruits, with high water and fiber content, contribute to feeling full without providing significant amounts of calories. Other foods, specifically processed carbs like white bread, pasta and sugary candy and cereals pack a strong calorie punch and will likely leave you feeling hungry soon after eating them. Again, though, there is a huge amount of variability from person to person and you must experiment to see which carbs you react well to and which you’d do well avoiding.</div>
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How Many Carbs Should I Eat To Lose Weight: Suggestions</h2>
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If you have diabetes, insulin resistance or metabolic syndrome, you will likely feel better eating a more moderate carbohydrate, higher (healthy) fat and protein diet. Because you feel better you will be more likely to stick with it in the long run. If you feel better eating higher amounts of carbs and are still able to lose body fat (and control blood sugar), then by all means do so. Below are some very general guidelines for fat loss, but remember that everyone is different and certain “carb-sensitive” people may need to severely limit carbs in order to lose fat. In addition, the amount of protein and fat in your diet will also influence the amount of carbs you should be eating per day. Use these are starting points and adjust based on your response:</div>
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<li style="background: transparent; border: 0px; box-sizing: border-box; direction: ltr; margin: 0px 10px; outline: 0px; padding: 0px 0px 5px; vertical-align: baseline;"><strong style="background: transparent; border: 0px; box-sizing: border-box; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sedentary individuals with insulin resistance:</strong> 50-150 grams per day</li>
<li style="background: transparent; border: 0px; box-sizing: border-box; direction: ltr; margin: 0px 10px; outline: 0px; padding: 0px 0px 5px; vertical-align: baseline;"><strong style="background: transparent; border: 0px; box-sizing: border-box; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Otherwise healthy people looking to lose fat who engage in high intensity exercise:</strong>1-3 grams per pound of body weight (along with 1-2 grams of protein per pound of body weight and 30-40 grams of healthy fat per day)</li>
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I recommend starting at the upper end and carefully tracking your intake. If your weight is not coming down appropriately (1-2 pounds per week), then begin reducing your carb intake until it does. Again though, if you feel sluggish or tired eating that much (or that little) carbohydrate, then adjust accordingly.</div>
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Most importantly, use common sense, work with someone who knows what they are talking about, and listen to your body.</div>
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<i style="background: transparent; border: 0px; box-sizing: border-box; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Medically reviewed by <a href="http://www.builtlean.com/2013/10/30/carbs-lose-weight/www.builtlean.com/medical-review-board/" style="background: transparent; border: 0px; box-sizing: border-box; color: blue; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Oladapo Babatunde, MD</a></i><br />
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Comments:<br />
Under 50g net carbs and tight control of protein intack to about 15-25% of total calories can be enough to send someone into ketosis. (The 15-25% varies because some bodies require more protein to function optimally. With others a small amount of protein is required, going over this means excess can be converted to glucose which contributes to blood sugar rise.)<br />
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All diets that aim at controlling carbs are to aimed at controlling insulin output. (Even diets that recommend low GI are just to slow the rate of glucose entering the bloodstream therefore limit insulin increase.)<br />
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Without insulin we would die. Cells can not absorb energy producing macronutrients effectively without it and consequently they starve despite eating plenty of foods (macronutrients are passed out of the body in the urine).<br />
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Insulin is a double edged sword in that it shunts nutrients into muscles as well as fat. So if you have an excess of macro nutrients it can be easily shunted into fat cells. (You have an almost unlimited capacity to store fat but have a limited muscle capacity.)</div>
vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-1053954688088348342015-04-16T15:34:00.005-07:002015-04-16T15:34:54.532-07:00When Your Weight Fluctuates: What’s Normal and What’s Not<span style="background-color: white; font-family: ff-dagny-web-pro, arial, sans-serif; font-size: 14px; line-height: 17px;">Stop hating the scale and beating yourself up, and head off potentially permanent weight gain</span><br />
<span style="background-color: white; box-sizing: border-box; float: left; font-family: ff-dagny-web-pro, arial, sans-serif;"><span style="font-size: x-large;">By </span></span><span style="background-color: white; box-sizing: border-box; color: #0e94b8; font-family: ff-dagny-web-pro, arial, sans-serif; font-size: x-large; outline: dotted thin; text-decoration: none;"><a href="http://www.shape.com/authors/jessica-smith" rel="author" style="background-color: white; box-sizing: border-box; color: #0e94b8; font-family: ff-dagny-web-pro, arial, sans-serif; outline: dotted thin; text-decoration: none;">Jessica Smith</a></span><br />
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Although you know a number is just a number, it's hard not to worry when you see the scale jump a pound or two overnight or—worse—during the same day. But take a deep breath: Most weight fluctuations are normal.</div>
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Since most of us can’t eat enough in a day or two to actually gain 5 or 10 pounds, if you notice a dramatic increase on the scale, chances are it's due to water, says Anita Petruzzelli, M.D., doctor for BodyLogicMD.</div>
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“Eating, drinking, urinating, having a bowel movement, and exercise can all impact your body's water composition and therefore weight," she says. For example, high-carb and high-salt foods can cause water retention and a boost in poundage, while exercise can lead to temporary water and weight loss.</div>
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So don't get too excited—or freaked—if you weigh yourself after a meal or workout. “Weight gain due to water fluctuation should normalize in a day or two when you resume exercising and eating a healthy diet that's low in salt, refined carbs, and simple sugars," Dr. Petruzzelli says.</div>
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However, if those extra pounds keep showing up on the scale after you’ve returned to your regular routine for about a week, it may be time to make some adjustments to your lifestyle. Five is the magic number, according to Joseph Colella, M.D., a bariatric surgeon at Magee Women's Hospital at the University of Pittsburgh Medical Center. “Most people can recover five pounds rather quickly with minor tweaks to their calorie intake and physical activity.”</div>
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And if the scale shows a seven-pound jump for longer than a day or two, more aggressive measures may be called for, such as eliminating alcohol. "Alcohol stimulates your appetite and wrecks your self control regarding the amount of food that you consume," Dr. Colella explains.</div>
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<strong style="box-sizing: border-box;">The Best Way To Weigh</strong><br style="box-sizing: border-box;" />Despite the fluctuations, you can use a scale to your advantage to track and meet your weight goals.</div>
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If you want to drop just a few pounds, jump on every day. "That will give you a regular barometer and, over time, a trend line that you can use to reflect back on what you ate and what you weighed,” Dr. Colella says.</div>
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When you're aiming to lose more weight, though, daily check-ins can make or break your whole day. Avoid the unnecessary stress by checking in once a week, he recommends, and keeping tabs on what you are eating.</div>
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However often you face the scale, be consistent. Dr. Petruzelli suggests weighing yourself naked first thing in the morning after using the bathroom and always using the same scale.</div>
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And don’t forget to use other methods of progress measurement, especially if your weight-loss goal is more than a few pounds, since not all positive changes can be recorded by a scale. Regularly having your body composition checked can determine your body’s exact fat, muscle, and water content, and the way your clothing fits can also be helpful, Dr. Petruzelli says. If your clothes fit or are too loose but the scale says you've gained weight, the gain is probably muscle, she explains.</div>
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<strong style="box-sizing: border-box;">The Bottom Line</strong><br style="box-sizing: border-box;" />Weight fluctuation is normal, but if the scale rises five or more pounds for longer than a day or two, chances are it’s more than simply water weight and it’s time to make some adjustments.</div>
vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-33149863783366516912015-04-13T06:08:00.003-07:002015-04-14T07:46:24.263-07:00WHICH IS BETTER? TRX VS. WEIGHTLIFTING<span style="font-size: x-large;"><a href="http://sportswithoutinjury.com/which-is-better-trx-vs-traditional-weight-lifting/">by <span class="full-name" style="outline: 0px;"><span class="p-name customisable-highlight" data-scribe="element:name" style="color: #292f33; display: inline; font-weight: bold; line-height: 16px; text-decoration: underline;">Laird Harrison</span></span></a></span><br />
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TRX vs. weightlifting: which is better?</div>
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I came here to the American College of Sports Medicine’s Annual meeting in Orlando, Florida, hoping to get answers to such questions. This is the premiere wonkfest for exercise experts, and I wasn’t disappointed.<span id="more-139" style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"></span></div>
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Researchers here presented the only head-to-head comparison I have been able to find of the two approaches. The results? Each approach seems to have its advantages, and neither one is clearly superior.</div>
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TRX Suspension Training</h4>
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For some years now, suspension training — a system of ropes allowing users to lift their body weight in various configurations — has become increasingly popular. <a href="https://www.trxtraining.com/" style="border: 0px; color: #24890d; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">TRX</a> is probably the best-known and most widely marketed version of suspension training.</div>
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(Strictly speaking, it is a form of weightlifting, since you lift your body weight. But for the purposes of this article I’m using “weightlifting” to mean pumping iron.)</div>
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In theory TRX might be more effective for preventing sports injuries than lifting weights on machines because it is more “functional;” it exercises groups of muscles rather than isolating individual ones.</div>
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So researchers at Michigan State University and the University of Wisconsin wanted to compare TRX vs. weightlifting (what they’d called “traditional resistance training.”)</div>
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For their purposes, traditional resistance training meant bench presses, back squat, lunges, YTW benches, single leg/stiff leg dead lift, triceps extension, plank pose, hamstring curl, and isometric side hold.</div>
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The TRX exercises were suspension versions of the chest press, lunge, two-arm row, squat, YTW, single leg/stiff leg dead lift, triceps extension, hamstring curl, front plank and isometric side hold with pallof press.</div>
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The TRX vs. Weightlifting Face Off</h4>
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The researchers began by taking various measurements of the bodies of 54 adults. Then they asked these volunteers to lift the maximum weight they could for five repetitions on a bench press, five repetitions in a squat and so on to measure the strength of various muscle groups.</div>
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Next they randomly assigned half the volunteers to do TRX workouts and half to do traditional resistance training for seven weeks. They compared the difference between younger folks, (19 to 25 years old) and older folks (44 to 65 years old). And finally they performed the same measurements again to see if one group got bigger changes in strength than the other.</div>
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They answer depended on which body part they looked at, and the age of the participants. Here are some examples:</div>
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Percent Improvement in Strength</h4>
<table style="border-color: rgba(0, 0, 0, 0.0980392); border-spacing: 0px; border-style: solid; border-width: 1px 0px 0px 1px; color: #2b2b2b; font-family: Lato, sans-serif; font-size: 14px; line-height: 1.2857142857; margin: 0px 0px 24px; outline: 0px; padding: 0px; vertical-align: baseline; width: 473px;"><tbody style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<tr style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106"></td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">Lower Body</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">Abdominal Flexor</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">Back Extensor</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">Side Bridge Left</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">Side Bridge Right</td></tr>
<tr style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">Younger Adults: TRX</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">13.1</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">80.5</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">31.1</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">6.1</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">15.1</td></tr>
<tr style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">Younger Adults: Traditional Weightlifting</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">26.5</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">52.9</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">9.4</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">26.1</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">15.6</td></tr>
<tr style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">Older Adults: TRX</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">29.3</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">13.6</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">66.1</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">32.2</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">16.4</td></tr>
<tr style="border: 0px; font-family: inherit; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">Older Adults: Traditional Weightlifing</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">27.5</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">-2.3</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">61.7</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">20.4</td><td style="border-color: rgba(0, 0, 0, 0.0980392); border-style: solid; border-width: 0px 1px 1px 0px; font-family: inherit; font-style: inherit; margin: 0px; outline: 0px; padding: 8px; vertical-align: baseline;" width="106">20.9</td></tr>
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Overall, the TRX group did better by a few more of the strength measures than the traditional resistance training group.</div>
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You have to take these results with a grain of salt, though. First, there’s no such things as one “traditional” resistance training program. Everyone does different things in a weight room. Changing the number of reps in one program or the other might shift the results.</div>
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Then of course you have to bear in mind the caveats that always apply: this is only one study, and a fairly small one, so it’s not definitive.</div>
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But I’m inclined to agree with the researchers who wrote that TRX “could prove useful to individuals looking for more training options to gain both core endurance and muscular strength simultaneously and [enhance] the diversity of exercise choices.”</div>
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Diversity is important in overcoming boredom, which is one of the biggest reasons people give up their exercise regimens. If hanging from straps helps with that, I’m all for it.<br />
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Comments:<br />
It is very likely the TRX training stimulates muscle fibres from many different angles thus is a much more effective way to strengthen muscles. In addition muscles are likely to be stretched in the starting position so the range of motion is a little greater.<br />
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With older people generally experiencing the greatest improvement it is likely older people are less active therefore have lost the most strength. With some training that strength built up much faster. This rapid increase in strength is not likely to be seen in old people that have continued to strength train. Continued training means strength loss is very minor or no strength has been lost.<br />
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TRX is a different method of training and relies on whether you like it or not. More options are always better than fewer options.<br />
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vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-90743679078388300212015-04-13T03:12:00.004-07:002015-04-13T03:12:35.713-07:00How Muscles Get Big<div class="article-dek" style="color: #333333; font-family: arial, helvetica, sans-serif; font-size: 1.5em; line-height: 1.4em; margin-bottom: 10px;">
<a href="http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=60361&sc=3405">The science behind muscle soreness and building muscle mass.</a></div>
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<span class="small" style="font-size: 0.833em;">Article By: Leanna Carpenter</span></div>
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We’ve always said that combining an active lifestyle with healthy eating makes you more likely to lose weight and keep it off. So now you’re thinking about hitting the gym and maybe even building up some muscle. Well, we’ve enlisted two fitness experts to help you understand how muscles get big. And believe it or not, it’s by carefully overworking them. We said <i>carefully</i>. So read on to find out how.</div>
<span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">Though it may seem a little counterintuitive, Michael Moses, a team doctor for the Marine Corps Marathon, the Washington Redskins and the Washington Wizards cheerleaders, helps explain the process.</span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">“When muscles are overloaded during weight lifting, little tears are made in the muscle itself,” he says. “This microtrauma may sound harmful but is in fact the natural response of your muscles when they experience work. The muscle repairs these tears when you're resting, and this helps muscles grow in size and strength.”</span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">So when you lift weights, you’re actually slightly damaging your muscles by allowing them to lift more weight than they would in normal daily life.</span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">And that damage is why you wake up sore the next day. To think of it in simple terms, you’re nursing an injury, and the pain is telling you no más. Some guys who work out say the muscle soreness is actually worse the second day after working out. This pain is caused by minute tears in the fibers of the connective tissues in your body—the ligaments that connect bones to other bones, and the tendons that connect muscles to bones.</span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">“This is known as delayed onset muscle soreness (DOMS), and researchers think it could be caused by microscopic tears in the muscles fibers following a bout of exercise,” says Michael Wood, CSCS, a nationally recognized personal trainer.</span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">“Muscles become sore after training because of the microscopic tear. This kind of soreness is OK and might even feel worse two to three days after the workout but will go away,” says Moses.</span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">While soreness after working out is normal, it illustrates the need to get enough rest between workouts because your muscles need ample time to get stronger, bigger and firmer. Not resting each body part for at least two days can set you up for an injury.</span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">So when you’re doing an exercise that actually hurts you on a minor level, you need to take measures so that you’re doing controlled damage to your body. This means warming up before lifting weights. “The main benefit to warming up is injury prevention because blood will be pumping to an area, lowering the chance of a muscle pull or joint injury,” Moses says. </span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">While you may be sore for a couple of days after working certain muscles, there are other things you can do to help stimulate muscle-building. The first: Eat something. “There is about a 60-minute time frame after you work out when your body can most benefit from a decent meal — and don't be afraid of carbs,” Moses says.</span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">Wood says eating within 30 minutes can be even more beneficial, suggesting a balanced meal with carbs and protein. “You should focus on post-workout nutrition and proper recovery,” he says. “Once the muscle has been overloaded, it is then necessary to focus on the nutritional component followed by adequate sleep to ensure optimal results.”</span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">By the same token, stretching the muscles after exercise will help with muscle recovery, as will sitting in the hot tub at your gym, if it has one. These activities lower the risk of injury after a workout by allowing the muscle to keep from tightening up.</span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">Generally speaking, bigger muscle groups (legs, back and chest) will take longer to recover than smaller ones, and working out these larger muscle groups will also burn the most calories in your workout.</span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">However, you should ask yourself why you’re working the muscles. Are you trying to build strength or athletic endurance? “The key is trying to find the right intensity (load) for weight lifting,” says Wood. “If you’re still very sore a few days following a workout, the load was most likely too heavy. Remember, heavier is not necessarily better.”</span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">The rate at which your muscles recover can be influenced by your diet and sleep patterns. A good diet and a full night’s sleep (seven to eight hours) will help muscles recover. While everyone’s body is different, Moses says it’s relatively safe to work muscle groups twice per week to give ample recovery time. But even that is a loose guideline. You should always check with your doctor to make sure you’re not doing too much. </span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">When you decide to build muscle, Moses says it’s important to know when to say when. “You should exercise to the point of fatigue but not pain,” he says. If you notice any swelling or inflammation in your muscles or joints before or after lifting, Moses says to stop until things return to normal or check in with your doctor. And be sure to listen to your body. </span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">“Never ignore numbness or tingling,” Moses says. "Such sensations are often related to nerve compression, and these warning signs may indicate serious injury that should always be examined by a physician.”</span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">Remember, even though you're making a decision to lift weights for health reasons, you don’t want to push your body too far. Building muscle, endurance and strength takes time. And just like weight loss, it’s best to do it slowly and safely. Lifting too much weight or not giving your muscles enough healing time can result in an injury and actually hinder your goals. Always listen to the messages your body is sending.</span><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><br style="font-size: 14.003999710083px; line-height: 19.6056003570557px;" /><span style="font-size: 14.003999710083px; line-height: 19.6056003570557px;">“To experience soreness in muscle is one thing, but to experience soreness in joints, ligaments or tendons is another thing,” says Wood.</span></span></div>
vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0tag:blogger.com,1999:blog-6177536641273515707.post-1164917228588306032015-04-12T08:32:00.002-07:002015-04-13T03:37:49.722-07:00Reactive Hypoglycemia<span style="background-color: white; font-family: SourceSansPro, Arial, Helvetica, sans-serif; font-size: 15px;">Reactive hypoglycemia is a condition in which the body reacts to a perceived catastrophic drop in blood sugar. I say perceived because during an episode, the blood sugar readings may be in the normal range, but still "feel" like low blood sugar to the person having the reaction.</span><br />
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In my experience, <b>hypoglycemia happens to most people when first beginning a low carb, ketogenic diet.</b> It may be especially strong in people who have already developed insulin resistance or pre-diabetes from a chronic excess of carbohydrate intake.</div>
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<b>Dr. Mary Vernon</b>, a physician who treats metabolic syndrome and diabetes patients with a low carb diet, says there are actually two types of hypoglycemia that patients can experience.</div>
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<b>Hypoglycemia</b>, the first type, normally happens when most people who have been eating a high carb diet drastically reduce carbohydrate intake for the first time. This type happens during the first several weeks of carb reduction because the body has not had time to create the enzymes or metabolic state to burn internal fat stores for fuel. Basically there is a gap in the amount of carbohydrate available for fuel, and the process of accessing fat stores for fuel. The lack of fuel sources results in transient low blood sugar.</div>
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<b>Reactive hypoglycemia</b>, the second type, is more of an acute reaction to a very high carb meal. For instance, when a person eats 2 or 3 glazed donuts, there is a huge spike in blood sugar and insulin after such a meal. The insulin spike drives blood sugar very low afterwards.</div>
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How Reactive Hypoglycemia (or just plain Hypoglycemia) Happens</h3>
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Insulin, a hormone, is secreted from the pancreas in response to eating food, especially foods high in carbohydrates. Its main job is to move the sugar your body makes from the food you eat into your cells so that this excess sugar can be broken down for energy or stored. Insulin is a very powerful hormone, and it acts very quickly. The amount of insulin your body secretes is closely tied to how much blood sugar is being created from food.</div>
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Eating a high carbohydrate diet over a long period of time will cause a chronic elevation of your blood sugar, which results in a chronic elevation of your insulin levels. High levels of insulin are associated with inflammation and obesity, mainly because when insulin levels are elevated, fat storage is increased, and burning stored fat for fuel is inhibited. It’s a sort of vicious circle - the more carbohydrate eaten, the higher the insulin, the less stored fat can be accessed to fuel the body, so more carbohydrate has to be eaten to provide fuel instead.</div>
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One of the benefits of eating a ketogenic diet is its ability to lower your average blood sugar and insulin levels, and allow the body to burn stored fat. However, when first starting the diet, your body might still be in high carbohydrate, high insulin mode.</div>
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As you lower your carbohydrate intake, you begin a process of retraining your body to burn stored fat instead of carbohydrates for fuel. Normally, it takes from 1-3 weeks for the body to adjust the new lower level of carbohydrate intake, and build the enzymes needed to burn stored fat.</div>
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Meanwhile, during this adjustment phase, your pancreas is still secreting enough insulin for the older, higher level of carbohydrate consumption. And remember, because insulin levels are high, the body is dependent on carbohydrate for fuel, since stored fat can't be accessed.</div>
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Your body hums along with less carb intake for a couple of days because it can tap into the stored carb (glycogen) in your liver and muscles. But eventually, the glycogen stores get low, more insulin is secreted than actually needed, and <b>a couple of hours later, you have a severe episode of reactive hypoglycemia.</b></div>
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Your body perceives that your blood glucose is too low, and starts evasive tactics to get that sugar from somewhere. It pumps out adrenalin to tell the liver to break down some protein into glucose FAST and dump it in the blood stream.</div>
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The adrenalin causes the symptoms that are associated with reactive hypoglycemia:</div>
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<li style="font-size: 15.345703125px; margin: 0px 0px 4px 2px; padding-left: 0px; text-align: left;">heart palpitations or fibrillation</li>
<li style="font-size: 15.345703125px; margin: 0px 0px 4px 2px; padding-left: 0px; text-align: left;">dizziness</li>
<li style="font-size: 15.345703125px; margin: 0px 0px 4px 2px; padding-left: 0px; text-align: left;">light-headedness</li>
<li style="font-size: 15.345703125px; margin: 0px 0px 4px 2px; padding-left: 0px; text-align: left;">sweating</li>
<li style="font-size: 15.345703125px; margin: 0px 0px 4px 2px; padding-left: 0px; text-align: left;">headaches</li>
<li style="font-size: 15.345703125px; margin: 0px 0px 4px 2px; padding-left: 0px; text-align: left;">nervousness</li>
<li style="font-size: 15.345703125px; margin: 0px 0px 4px 2px; padding-left: 0px; text-align: left;">irritability</li>
<li style="font-size: 15.345703125px; margin: 0px 0px 4px 2px; padding-left: 0px; text-align: left;">shaking and tremors</li>
<li style="font-size: 15.345703125px; margin: 0px 0px 4px 2px; padding-left: 0px; text-align: left;">flushing</li>
<li style="font-size: 15.345703125px; margin: 0px 0px 4px 2px; padding-left: 0px; text-align: left;">craving for sweets</li>
<li style="font-size: 15.345703125px; margin: 0px 0px 4px 2px; padding-left: 0px; text-align: left;">intense hunger</li>
<li style="font-size: 15.345703125px; margin: 0px 0px 4px 2px; padding-left: 0px; text-align: left;">nausea, vomiting</li>
<li style="font-size: 15.345703125px; margin: 0px 0px 4px 2px; padding-left: 0px; text-align: left;">panic attack</li>
<li style="font-size: 15.345703125px; margin: 0px 0px 4px 2px; padding-left: 0px; text-align: left;">numbness/coldness in the extremities</li>
<li style="font-size: 15.345703125px; margin: 0px 0px 4px 2px; padding-left: 0px; text-align: left;">fatigue and shakiness for hours afterwards</li>
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Generally, drinking or eating something that is high in carbohydrate, like orange juice or candy, relieves the majority of the symptoms after about 15 minutes. There may be some residual fatigue and shakiness for a time afterwards. (I've have episodes of reactive hypoglycemia so bad I was still shaky 6 hours later.)</div>
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In my experience, <strong>eating 1-2 glucose tablets are an easier and faster way to relieve the symptoms</strong>. When beginning a ketogenic diet, I highly recommend buying some glucose tablets or glucose drinks like the ones below and carrying them around with you. They are available at most discount stores in the diabetic supplies section.</div>
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<strong>In addition, my friend Luke, who loves rock climbing, swears by a product called SuperStarch by UCAN</strong>. He says it has helped him get past some hypoglycemic episodes when he started a keto diet. He says the product is marketed as a gluten free sports drink, and supplies sodium and potassium as well as carbohydrate to help with low blood sugar. He writes "It has really saved my bacon more than once and allows me to stay on my ketogenic diet with confidence."</div>
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I have never used Superstarch, but Dr. Peter Attia at the Eating Academy blog <a href="http://eatingacademy.com/sports-and-nutrition/introduction-to-superstarch-part-i" style="color: #e75a08; text-decoration: none;" target="_blank">uses this product</a> and he's pretty savvy about ketogenic diets and exercise.</div>
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How to Avoid Reactive Hypoglycemia</h3>
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In the short term, when first starting a low carb diet, eating more frequently may help.</div>
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Long term, the best way to avoid reactive hypoglycemia is to permanently reduce the amount of carbohydrate that you eat on a daily basis.</div>
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This will eventually lower your daily blood sugar and circulating insulin. Once insulin returns to normal levels, your body can then access its fat stores, and quickly switch over to burning fat for fuel when you go without a meal or two.</div>
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During the first phases of eating a lower carb, ketogenic diet, it’s a good idea to make sure you eat every 3-4 hours. Until you can retrain your body to burn fat, don’t try to go for more than 4 hours without food.</div>
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Paradoxically, some people who experience chronic hypoglycemic reactions report that waiting 5-6 hours before the next meal actually helps reduce the reactions.</div>
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<b>Be aware that mainstream physicians</b> aren’t generally knowledgeable about this condition because it is rooted in nutritional causes. Doctors aren’t taught about the power of nutrition, and so he or she may minimize your concerns about it.</div>
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But if you having these reactions, it indicates you are becoming insulin resistant, and that can mean you are on a path to diabetes, even if your fasting blood sugar is normal.</div>
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You may have to reduce your carbohydrate consumption slowly over a longer period of time to minimize these reactions, but eventually, by continuing to consume a diet lower in high carb foods, you should be able to avoid reactive hypoglycemia completely.</div>
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<span style="font-size: large;"><a href="http://www.ketogenic-diet-resource.com/reactive-hypoglycemia.html">Source</a></span><br />
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Comments:<br />
Reactive Hypoglycemia seems to be a short term state where the body is not able to access its fat stores as efficiently as it should. Ideally, a shortfall in glucose as fuel should be very quickly matched by fat burning. But due to chronic high intakes of carbs the body has become very dependent on carb metabolism.<br />
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It may be possible to consume a lower amount of carbs a little at a time for instance reduce carb calories by 10% each week and replace these with fat calories to slowly build up the fat metabolising enzymes. I have found that when my glycogen stores are full I should not go over a certain range of carb consumption each meal as to not trigger a massive high in insulin production. Also, slowing that carb from entering the bloodstream helps a great deal with controlling the nasty symptoms associated with reactive hypoglycemia.<br />
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The steps I have taken include limiting carb consumption, picking lower GI carbs with more fibre, limiting dairy (some proteins in dairy seem to provoke a really strong insulin release), doing some strength training before a heavy meal (to make the muscles more able to absorb glucose) and drinking a couple of glasses of water with my meal to dilute the digestive enzymes (slow down the break down of the carbs) to be helpful. (Intermittent fasting seems to help to break the cycle faster - near bed time when hopefully if I do experience short term hypoglycemia I don't feel it).<br />
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The symptoms are strongly associated with excess adrenaline secretion which brings about a panicked state. Remaining calm helps as does gentle exercise and anything to calm the mind as your body gets used to burning fat and decreasing adrenaline secretion. This will take a number of weeks and more for very severe cases (people that have been very insulin resistant) or have type 2 diabetes).<br />
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It makes very good sense the brain would be affected because it is one of the organs that requires some carb to operate as it can not burn fat alone. (With a carb rich diet the brain has a strong reliance on carb but on a low carb diet the brain can slowly adapt to burn a much higher ratio of fat.) With the brain affected it can seem like real panic and have certain neurological symptoms that are more severe than they really are.<br />
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Many people that have been on a keto diet for months where the main fuel consumed is fat (carbs and protein are low and controlled) report they have very clear thinking as opposed to when they had a carb rich diet where they recall they had trouble concentrating when they missed meals. (Missing some meals should not have had such a dramatic affect unless we are very short of essential nutrients because even thin people can carry 100,000 C worth of stored fat on their bodies. Current government guidelines do not explain why this huge storage is there. Speculatively, it is likely humans have in history have had to rely on this huge tank of calories for perhaps days or weeks without eating much because food was not as plentiful or available as it is today.)<br />
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Everyone, is a little different so do what works well for you. But one thing is absolutely clear is the need to break out of the cycle.</div>
vince688http://www.blogger.com/profile/04693206139542243334noreply@blogger.com0