Posted by admin on February 29th, 2008 — Posted in Diet
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Posted by admin on February 29th, 2008 — Posted in Fat loss
Weight Loss Diet By Ryan Bushfield
Since you were in grade school, the same things were drilled in to your head about the proper weight loss diet. You need to eat the proper amounts of fruits and vegetables in relation to the rest of the food you eat, and you need to get plenty of each and every day for at least ten or twenty minutes.Unfortunately for most people, something about that seemingly simple message was lost in the years after you graduated from grade school. Maybe you ate too many sweets, maybe you found yourself in a job that did not give you enough time to make it to the gym, or maybe you just got lazy with your health. Whatever the reason – now is as good of a time as any to pick yourself back up and lose some weight through diet and exercise.
Remember that food pyramid that you had to learn about when you were younger? You don’t? Well then, it’s time for a bit of a refresher course because you will need to know what it recommends if you want to diet properly. What’s that? You want to try out one of those fad diets that “everyone” is doing? Be my guest. But when you are really serious about losing weight about dieting, be sure that you come back here to learn the proper way to and healthy.
So where were we? Ah yes, the food pyramid. While you do not have to follow it exactly, you should keep in mind what it has to say. Basically, if you want to stay healthy and diet properly, you need to cut down on the fatty, high calorie foods that you have been consuming and switch to healthy foods like fruits and vegetables.Being able to eat the proper foods is the first step to engaging in a proper weight loss diet.
Now, at some point or another, you may have been inclined to try one of those gimmicky diet plans. Whether it was pills, a liquid diet or something else that was advertised by a low paid “celebrity”, you may have found that each and every one of these diets simply did not work as advertised. Sure, they may have taken the weight off for awhile – but what happened after that? The weight just came right back.
But why did the weight come back so quickly once you were done with your previous diet? Because that diet never actually taught you how to eat properly – and when you were at your desired weight, you simply cut out the diet and went back to your old lifestyle. Therefore, if you ever want to successfully cut the weight off of you for good with any weight loss diet, you need to be sure that you learn how to properly portion your meals and say no to foods that are high in fat, sugars and carbohydrates.
Come back tomorrow for part VI, "The Benefits of Eating Organic Foods"
Posted by admin on February 29th, 2008 — Posted in Fat loss
In a previous article, "", I tried to show why we do not need to avoid carbohydrates completely when we are trying to lose weight. This is very important to remember - especially those of us who are athletes or who do any form of physically demanding activity. In that article, I showed how timing carbs within a single day can really boost your fat loss efforts, and I explain the Paleolithic scenario that would have 'hard-coded' this favorable response into our DNA. In this article, I go one step further with carbohydrate manipulation. This is good information. Anyone who honestly follows this plan willdrop bodyfat - and the more excess fat you have, the faster it will come off. However, to understand this article, its best to read "" first.
Very low-carbohydrate days
Now that you've read Part 1 you now know that we can prevent fat storage from carbohydrates by consuming them when your body's genetic memory expects them, we need to exploit another 'paleoscenario' - days when hunting was so good, that our ancestors ate very little fruit and nuts. Remember, getting meat was hard work for them. They couldn't open a fridge or make a trip to a market, and therefore the most was made of such times of plenty.
Even those who are against low carbohydrate eating plans would admit that very low carbohydrate diets like Atkins drops fat fast. However, they would also argue that the diet is not sustainable and not a healthy way to eat indefinitely. And they would be right. My whole concept of paleocyclic nutrition is that the only thing that was certain in the 'old days' was change itself. But, while long low carbohydrate eating plans don't make sense, low carbohydrate days most certainly do. And they do map to a very plausible paleoscenario - one where hunting was very good. As meat was a luxury, there were days when our ancestors would consume it over anything else when it was available. Occasionally, we should do the same.
Benefits of low carb days
While the nutrient timing strategy in Part 1, would help keep insulin sensitivity high, part of the day would still be relatively neutral in terms of fat burning. We can accelerate that, and further boost the effectiveness of those carb days. Since the body's genetic memory expects carbohydrates in the morning (if 'high-carb' days look like what I described in Part 1), a low carb day will do several very beneficial things:
prevents spillover of excess carbs into fat storage
glycogen stores are used up, which stimulates a acute fat burning state
as levels of the hormone glucagon rise, it stimulates amongst others the release of growth hormone, which:
builds new muscle tissue due to its anabolic effect
mobilizes (indirectly) fat stores due to its lipolytic effect
stimulates burning of the released fat for energy
insulin resistance becomes extremely low, which means that on subsequent days when carbs are consumed, they get stored in the muscle and the liver and fat cells starve
insulin receptors are refreshed - a good thing for people who are 'pre-diabetic'
In summary, this is just a way of supercharging the plan outlined in part 1, particularly if your goal is to lose fat.
The Plan:
Follow the guidelines, and this plan is guaranteed to work. I am currently on the same plan, after letting myself get horribly out of shape - its working, and working well. Note that I said "guidelines" - you don't have to eat the exact foods or amounts. Its the food classes that matter most.
I'll post my own progress photos at the 21 day mark, which is in 4 days time. I think I have done quite well - not even close to being lean by far, but I have substantially lowered by cardiac risk profile since my visceral fat has dropped a lot. Anyone can do that. Now of course, some physical activity is a given, and I prefer 2 days of weight training + 2 days of cardio (HIIT is preferred). However, if you're currently inactive and very out of shape, I would recommend just going for as brisk as possible a walk for 30-45 minutes, 5 times a week.
Monday and Saturday (low carb):
this allows you to have a HUGE carb lunch on Sunday ;-)
on Saturday it gets the body to absorb carbs into the muscle
on Monday it cleans out those carbs that you ate on Sunday to get you nicely back into a fat-burning mode
this is also a cool way to boost the metabolism, since any starvation signals would get switched off on Sunday, and important hormone (e.g. ghrelin and leptin) receptors and levels would get refreshed
So on those 2 days:
Breakfast:
eggs, meat, chicken or fish for protein
1 apple or 1 orange or 1 pear or 1 or peach or 4 apricots or a watermelon slice or half a sweetmelon, (no bananas or dried fruit)
Lunch:
Lean protein, e.g. 2 chicken breasts or can of tuna or whey protein shake (pure whey - not the fancy stuff)
choose a fruit from the breakfast list
Supper
Higher in fat, high protein, low carb
Chicken (thigh, drumstick), steak, liver, fish (with melted butter over)
Low-carb, fibrous veggies, e.g. Squash, cauliflower, broccoli, butternut, pumpkin, cabbage, green beans
No rice, bread, potato - no starch at all
No fruit
Snacks
lean meat, e.g. beef jerky, tuna, salmon, or protein shake
+ a small portion of nuts
Tuesday to Friday
Breakfast
high carb, high protein, low fat
SIX fruit (bananas are only OK at breakfast) + protein shake OR
oats (not that instant oats junk) made with water + a protein shake OR
raw oats soaked in a whey protein shake - you get used to it ;-) - I actually like it
Lunch
Moderate carb, high protein, moderate fat
2 fruit - apples, oranges, pears, etc
A handful of nuts
lean protein (chicken breast, whey shake, egg whites, can of tuna/salmon)
Supper
low carb, moderate fat, high protein
red meat or chicken (excess fat trimmed) or a fatty fish like salmon, sardines, mackerel, anchovies
some eggs on the side if you want more protein
Low carb fruits and veg, e.g. squash, cucumber, tomato, olives, peppers, etc (yes, they’re fruit not veggies) + broccoli, cauliflower, cabbage, etc (fill up on these)
5 grams salmon oil
1 tablespoon of flaxseed oil - tastes terrible, but really speeds up fat loss
Snacks
fruit (no bananas)
nuts (in moderation)
protein shake
IMPORTANT:
You MUST eat breakfast EVERY DAY - and make it high protein
No bread or rolls or pizza. Ever.
Rice, potatoes, sweet potatoes on Sunday Lunch only - have as much as you want - actually, LOAD UP ;-) and remember to eat some protein and fat as well.
Sunday morning: 2 fruit and a protein shake or some very lean meat
Sunday evening - have a low carb meal
So there you have it, a weekly carb cycle, which contains low carb days + 'carb-days' when carbohydrate consumption is timed. Its a double-whammy that works. And it works very well. I'll post my own progress pictures (after only 3 weeks of being strict again) in 4 days time.
Just do it, and don't forget to report your success in the comments!
Posted by admin on February 29th, 2008 — Posted in Diet
You have people telling you left, right and center about how to stay motivated and make a better life for yourself. Well, what if you're happy being a lazy, uncreative, pessimistic, out of shape loser? To keep all of those redeeming traits follow these basic rules.
1 Never set goals even small ones. If you did manage to achieve one of those small goals that may lead to wanting to tackle a bigger one.
2 Find fellow sloths to hang out with. Remember the rotten apple spoils his companion so choose your lazy, bum friends wisely.
3 Frown. Turn that smile upside down. Being glum makes others around you feel bad too. Spread the misery.
4 Start the day with some strong negative affirmations. Stand, no better sit, in front of the mirror and repeat over and over the things that you hate most about yourself, your family and the world that we live in. That depressed mindset should keep your negative thoughts rolling even if you do come into contact with a "the world is my oyster" type jerk during the day.
5 Read very little unless, you can get your hands on stories about war, crime stats, famine, plagues, and conspiracy theories. Even then you should manage your intake of material. You don't want to increase your knowledge by learning anything new.
6 Play it safe. Never take a risk at work, in relationships, with sports (not that you do any) or with life. You may succeed but most likely you'll fail and the effort would be too great to even bother putting out.
7 Avoid all physical activity. Exercise releases endorphins that could cause a smile to break out on your face. Take the elevator, use the car to travel even the shortest distances and when you do have to move, do it slowly.
8 Depend on others to do things for you. Why learn something new or try to do something for yourself when you can rely on others to do it for you?
9 Never finish anything you start. A half finished project is a sign of habitual quitting and is of no use to anyone which makes it all the more depressing.
10 Be a hermit. Stay cooped up as much as possible. Leaving the house and interacting with others could lead to having a good time, laughing, smiling and enjoyment. How will you ever stay depressed and foul tempered if you are surrounded by people you enjoy spending time with?
Remember even if you have a good day now and then it will only make the rest of the bad ones more depressing. Being negative and unmotivated often takes practice. Quit often, work as little as possible and keep your head held low. The lazy slob badge of honour is not one you wear on your chest but one that you proudly rest on your pot belly.
Posted by admin on February 29th, 2008 — Posted in Diet
I've always wondered why Asian restaurants put a "No MSG" disclaimer on their menus. I never realized MSG was still a problem in foods until I started this Asian diet. When I started the diet earlier this week I went to Safeway to pick up some quick-fix supplies. One of the items I grabbed was a box of instant Golden Curry sauce. Since my boyfriend has always been worried about how much sodium he consumes, he's even got me to flipping labels to check the amount of sodium and the ingredients list. The second-to-the-last ingredient listed on the back was monosodium glutamate. Now I've heard lots of rumors about MSG from "it can give you cancer" to "it makes you addicted to the food, causing you to eat more," but what does it really do?
A Google search of "MSG" will bring up Web sites such as and one titled show up before the FDA Web site of MSG. The FDA Web site states: "People sensitive to MSG may have mild and transitory reactions when they eat foods that contain large amounts of MSG ... FDA believes that MSG is a safe food ingredient for the general population." So according to the FDA MSG is safe to consume, unless you are someone who is sensitive to MSG consumption. If you are, you should probably avoid MSG and look for the little disclaimer in Chinese restaurants, this is not unlike having a food allergy. If something makes you feel sick, don't eat it, but don't set up Web sites claiming the compound . The FDA Web site states:
"Studies have shown that the body uses glutamate, an amino acid, as a nerve impulse transmitter in the brain and that there are glutamate-responsive tissues in other parts of the body, as well. Abnormal function of glutamate receptors has been linked with certain neurological diseases, such as Alzheimer's disease and Huntington's chorea. Injections of glutamate in laboratory animals have resulted in damage to nerve cells in the brain. Consumption of glutamate in food, however, does not cause this effect. "
This means that you cannot get adverse health through oral consumption of MSG. Period.
Posted by admin on February 29th, 2008 — Posted in Diet
My grandparents are coming into town tomorrow to check out another retirement place. My grandfather was ready for this move a long time ago, but my grandmother is reluctant. I don't blame her - I would HATE this. That said, I think it's the right thing to do. My grandfather has macular degeneration and is going to need lots of help, and my grandmother has her health issues as well (they're both over 85 years old). They've just been so independent for so long that it's got to be hard to face this. Anyway, we'll have a dinner thing tomorrow night at my aunt's house and another one on Sunday at my parent's house. On Saturday they're going to check out the place. It's not like a retirement home per se. It's like condos with different levels of assisted living. Personally, I think it's pretty fucking depressing even if it does need to be done. I don't want to die, but man, I don't want to be ooolllddd.
My Saturday will be more fun than theirs I think. I'm going to a dinner party with a bunch of skating people. The party is being given by one of the adult skaters for a friend of hers who is in town. Most of the people there are going to be pretty old (and by that I mean relative to our group - these people are in their 50s and we're not). So when things die down, we're going to come back to my house for a real party, yay!
Sadly, at my own party I can't really drink much because on Sunday, I'm going shooting again. I don't think I'd do well hungover. D and I were trying to figure out what kind of gun I would use this time, but we failed. We've decided to just wait and see what they have. All I know is I wasn't thrilled with the XD, but I have no frame of reference, so what do I know? He asked me what I didn't like, and I said the noise and the kick. He goes, "Well, that's kind of going to be all guns." Oh. I guess I have to get used to it then.
So that's my upcoming weekend in a nutshell. Tomorrow is going to suck, I can tell already. I only have seven lessons left with D, and I'm starting to get just sick about it. It's funny because everyone at the rink tries to put such a happy face on it - like, "Oh, Nick's going to be your new coach? You guys are going to look great together because you're both tall and blonde" - that was the lady who's having the party on Saturday. For the record, while I am blonde, I'm not tall. I'm just tall compared to most ice dancers. A bunch of other people have told me that I'll have lots of fun with Nick, which I know is true. He'll also be picky like D which is good. I just don't know if he'll be as picky, but he better be! I'm a perfectionist, but if my coach isn't looking for it too, I'll slack off. I'm lazy like that. That's why J isn't going to be my dance coach. He looks for "good enough for an adult" (that's not actually a quote from him, but he has more than once said that we don't have to live up to the same standard as the kids. Well, duh, but that doesn't mean we shouldn't strive for it). That just doesn't fly with me. Anyway, I'm glad this whole coaching question is taken care of because I had four coaches approach me today. Sorry guys, it's done! I'd still move back to fucking New Mexico in a heartbeat if it were at all feasible though. This sucks a great big ass!!!
Random thought of the moment: I would love an omelette. I'd want it to have bacon, tomatoes, mushrooms, and peppers. Then I'd cover it in salsa. On the side, I'd like pancakes with LOTS of syrup. The irony of this random thought is that I weighed this morning and I only have three pounds to go, so of course after skating today, I did nothing but stuff my face. I ate an entire bag of Pirate's Booty. An entire fucking bag, are you kidding me with this shit? I also had two oatmeal raisin cookies, countless Reese's mini peanut butter cups (I think it was a total of 12, jeezus), Starbucks, two big bowls of cereal, normal oatmeal, and yogurt. I feel like I ate something else too, but I can't think of it. You may notice a lack of veggies there. Oops, my bad. The only proper meal that I ate was the oatmeal and yogurt at breakfast. Everything else was very snacky. Hopefully I'll do better tomorrow, but I think sometimes you need a day of really crappy eating. And you know what? I could still eat some more today. Yee-ikes!
Posted by admin on February 29th, 2008 — Posted in Diet
Sleep: Good. I need to stop using the snooze period. It's unnecessary and completely lazy of me.
Breakfast 7:30am: 2 mini sausage biscuits with sharp cheddar cheese, a banana, and water
Lunch 12:30ish: Tuna salad with alfalfa sprouts and shredded asiago/parmesan/mozzarella cheese with 10 multigrain tortilla chips, dried cranberry/raisin/mixed nuts trail mix, and water
Snack 3ish: 2 cups of regular coffee with whole milk, real sugar, and dashes of cinnamon, more trail mix
Dinner 5:30pm: Mixed greens salad with dried cranberries, 3 cheese shredded cheese, sunflower seeds, 2 baby carrots cut up, and Italian dressing, turkey bacon and sharp cheddar cheese sandwich on buttered Ezekiel sesame bread, and water
Coffee break 9pm: Decaf coffee with organic half-and-half and real sugar
Physical activity: Much better!! Finally got to go back to the gym after a month---yikes! I've never been so happy about muscle soreness--means I actually worked them today!
Worked the ab machine, incline press, preacher curl, leg press--my personal favorite, and did 10 minutes on the elliptical. 10 minutes is rather measly, but I want to slowly work my way up to running for an hour, but need to face the fact that I'm not a runner and my heart's not up to the marathon running at this stage of the game.
Will do some yoga and push-ups/sit-ups/core strengthening stretches before bed to head-off anymore lactic acid build-up than is necessary.
Getting better and working towards progress in more ways than one.
Posted by admin on February 29th, 2008 — Posted in Diet
Prep Time:10 min
Start to Finish:30 min
makes:8 servings
1/2
cup sun-dried tomato halves (not oil-packed)
1
can (15 to 16 oz) great northern or navy beans, drained, rinsed
2
medium cloves garlic, finely chopped
1
package (10 oz) prebaked thin Italian pizza crust (12 inch)
1/4
teaspoon dried oregano leaves
1
cup firmly packed washed fresh spinach leaves (from 10-oz bag), thinly sliced or torn into small pieces
1/2
cup shredded reduced-fat Colby-Monterey Jack cheese blend or Cheddar cheese (2 oz)
1.
Heat oven to 425°F. Pour enough boiling water over dried tomatoes to cover; let stand 10 minutes. Drain. Cut into thin strips; set aside.
2.
In food processor, place beans and garlic. Cover; process until smooth. Spread beans over pizza crust. Sprinkle with oregano, tomatoes, spinach and cheese. Place on ungreased cookie sheet.
3.
Bake about 10 minutes or until cheese is melted.
Nutritional Information
1 Serving:Calories190 (Calories from Fat35); Total Fat4g (Saturated Fat2g, Trans Fat0g); Cholesterol10mg; Sodium310mg; Total Carbohydrate30g (Dietary Fiber6g, Sugars2g); Protein10g Percent Daily Value*:Vitamin A10%; Vitamin C2%; Calcium10%; Iron15% Exchanges:2Starch; 0Other Carbohydrate; 0Vegetable; 1/2Medium-Fat MeatCarbohydrate Choices:2 *Percent Daily Values are based on a 2,000 calorie diet.
My Pyramid Servings 1 oz-equivalents Grains, 1 oz-equivalents Meat & Beans, 1/2 c Vegetables
For pictures and more Good for you recipes please visit
Posted by admin on February 29th, 2008 — Posted in Diet
Tubuh kita diciptakan Tuhan dengan sempurna dan memilki kemampuan penyembuhan alami sehingga sesungguhnya tubuh kita dapat menjadi dokter bagi diri kita sendiri.
Pada saat tubuh kehilangan kemampuan penyembuhan alaminya maka penyakit berkembang dalam diri kita tanpa kita sadari. Kegemukan adalah salah satu penyebab berkembangnya penyakit dalam diri kita. Statistik menunjukkan 80% orang yang memiliki berat badan di atas ideal ternyata memiliki symptom depresi. Oleh karena itu menurunkan berat badan adalah hal yang serius dan harus dicari strateginya secara tepat.
Untuk bisa berhasil menurunkan berat badan, anda harus memilki pikiran yang positif dan menjauhkan diri dari mentalitas sebagai penderita. Menurunkan berat badan bukanlah hal yang sulit kalau kita sudah mengetahui rahasianya.
Kami akan memberitahukan kepada anda rahasia dan strateginya sekarang.
1. Detoksifikasi tubuh anda dan minum banyak air.
Apakah sebenaranya detoksifikasi itu? Anda harus menyingkirkan semua kotoran yang berasal dari luar tubuh anda terutama yang masuk melalui makanan. Jika anda serius menurunkan berat badan maka sampah yang berlebihan dalam tubuh anda harus dikeluarkan. Hal ini adalah tahap awal yang anda harus lakukan saat anda memulai menurunkan kelebihan kilogram lemak yang tidak anda inginkan. Biasakan minumlah air yang banyak untuk memperlancar pembuangan sampah dan racun dari dalam tubuh anda.
2. Miliki pikiran positif
Untuk mendapatkan hasil yang baik, mulailah juga dengan memiliki pola pikir yang positif. Kami menyarankan anda untuk menjauhi makanan atau minuman yang mendatangkan berbagai macam pikiran dalam diri anda, misalnya alkohol, gula, garam, yang berkafein tidak sehat dan zat-zat perangsang lainnya. Cobalah teh herbal dan rasakan perubahan besar pada tiap aspek keseharian hidup anda.
3. Tetap makan
Menurunkan berat badan bukan berarti menyiksa diri. Pilihlah makanan-makanan sehat dan lengkap nutrisinya untuk memenuhi kebutuhan metabolisme tubuh anda. Tetaplah makan secara rutin namun dengan jumlah yang dikurangi sampai tubuh anda terbiasa dengan kebiasaan baru yang sehat ini tanpa harus merasa lapar. Selain itu anda juga dapat hidup lebih aktif dengan tidak makan berlebihan.
4. Bergerak dan cukup istirahat
Hidup adalah bergerak, melakukan sesuatu, mencari pengalaman-pengalaman baru, sesekali keluar dari rutinitas kehidupan dan mencari udara segar. Bahkan walaupun anda tidak berolahraga tetapi anda harus tetap keluar dan bergerak. Bergerak adalah segalanya dan akan banyak menolong diri anda untuk akhirnya bisa berolahraga.
Sayangi tubuh anda satu-satunya dengan tetap menjaga berat badan anda tetap ideal.
