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Red Pepper Pesto Chicken Cucumber Sandwich
If you like pesto and red peppers.... 1/2 cup shredded chicken (or chunk chicken from the can if you must!) 2 tbsp of your favorite pesto (homemade if you have it!) a pinch of shredded parmesan 1/4 red pepper, chopped Cucumber, halved and cored Salt and pepper to taste This one is super simple. Combine all the ingredients and fill up your cucumber. For added fun, you could add a slice of cheese, but the parmesan is just so delightful in this, it’s totally not necessary. |
Spicy Avocado Egg Salad Ingredients
1 hard-boiled egg 2 tsp spicy guacamole (The Wholly Guacamole brand doesn’t have any weird ingredients, but you can also make one yourself or make your own favorite guac recipe and mash in half a jalapeņo.) 1 tsp mayo (again – pre-made or make your own) salt and pepper to taste I like to use an egg slicer to dice my egg – one set of cuts in the wide direction, then carefully re-positioned and cut again the long way. The next part is easy – combine all the ingredients together and add salt and pepper to taste! Place egg salad into red or yellow pepper halves (washed, seeded) Celery sticks on the side Black or green olives, too |
Keto Italian Sub
1 lettuce leaf (outer leaf) 1 slice of cheese 3 slices of turkey (the small slices from Oscar Mayer’s deli fresh) 3 slices of ham (same) 4 slices of pepperoni 1 large round of Italian dry salami (Naturalissima brand) 1/2 of a chopped up pepperocini Pretty much piled it up in the bowl of a giant lettuce leaf, wrapped it and it turned into keto sandwich Add 2 tablespoons of Italian Dressing which has 1 carb and is delicious) on the side for dipping. Also try real italian meats and salami, consider those when you decide to make it! |
Bulletproof Afternoon Tea
Make your favorite cup of tea I like Twinings Irish Breakfast, Darjeeling, English Breakfast, or Green Tea 1 Tbsp MCT Coconut Oil 1 Tbsp KerryGold Butter Will satisfy hunger or cravings Use in the evening if tea doesn't keep you awake |
Mug Breakfast Muffin - 1 Carb
1 large coffee mug 1 tsp baking powder 2 tsp cinnamon 1 Tbsp Coconut Milk Powder 1 egg 1 packet of Stevia 1 Tbsp pecans or walnut pieces Spray mug with coconut oil Microwave for 1 minute or longer depending of microwave Place on plate if you like |
Mug Brownie
1 oz Macadamia Nuts 1 Tbsp Almond Butter or Pecan Butter 1 egg 2 Tbsp Unsweetened Cocoa Powder 3 Tbsp Heavy Cream 2 packets of Stevia Spray mug with coconut oil Microwave 1 minute or longer depending on micro 1 Carb |
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Protein Powders
Why they do not compare with real foods... The other major category of milk protein is whey. Whey is a blend of multiple types of smaller proteins and hormones, including immunoglobulins, insulin, insulin-like growth factor 1 (IGF-1), estrogens, and other growth factors. (Remember, milk is a powerful growth promoter!) For this reason, milk is a highly insulinogenic food, which means that the combination of lactose plus whey dairy proteins causes the release of very large amounts of insulin when consumed. The remarkably large amount of insulin secreted in response to milk and whey protein intake may prove problematic for those with metabolic syndrome, as in this population, it does not promote a healthy hormonal response. Anyone seeking to improve insulin sensitivity (or avoid becoming insulin resistant) would be best served by avoiding dairy products. Insulin is not the only potentially detrimental hormone increased by milk. Milk consumption also significantly elevates IGF-1, another powerful growth-inducer. IGF-1 promotes growth in children, but it is also associated with promotion (or indirect facilitation) of various cancers, such as breast, colon, and prostate. Of course, we’re not saying that if you drink milk, you’ll get cancer, but if you’re at high risk, consuming substances that increase the growth of cells, including abnormal cells, seems unwise. |
Sugar Cravings
"Sugar cravings and eating too many foods that contain sugar may cause health problems such as diabetes, obesity, and heart disease. If one gives in to his sugar cravings, the sugary foods that he ate will cause his blood sugar to increase quickly and then crash. The blood sugar crash then makes him crave for more sugar, so he eats more sugary foods and the cycle continues. According to Dr. Deirdre Rawlings of the Clayton College of Natural Health, one can break this unhealthy cycle by eating healthy foods that fight sugar cravings." To combat sugar craving Tomatoes Tomatoes can also fight sugar cravings because they are high in serotonin. Studies suggest that low serotonin levels are among the main causes of sugar cravings. The serotonin in tomatoes functions as a neurotransmitter that tells a person's brain that his sugar cravings have been satisfied. Tomatoes are also high in chromium, a mineral that reduces food cravings, regulates cholesterol, fat and blood sugar levels. |
Take a Hot Shower to Combat Cravings for Carbs
"What I have personally found to be the most effective way to get rid of a relentless craving is to take a hot shower." The water must be hot… not so hot that you burn your skin.. Let the water run over your back and shoulders and let it heat you up. Stay there at least 5-10 minutes. By the time you step out of the shower, you are likely to have a “dazed” feeling, like when you’ve been sitting in the sauna for a long time. "At that point, your craving will most likely be gone." |
If you want protein, eat 'real food,' not a bar, experts say
Rachael Rettner, MyHealthNewsDailyFeb. 5, 2013 Although popular, high-protein bars, shakes and other products aren't the best way to get your protein, experts say. In 2012, 19 percent of new food and beverage products launched in the United States were labeled as being " high-protein," according to Mintel, a market research company. That's higher than anywhere else in the world, including India (9 percent), and the United Kingdom (7 percent), Mintel said. Proteins are essential nutrients, found inside every cell in the body. They are used for growth and maintenance, including tissue and muscle repair (muscle-building), and play a smaller role as an energy source. In general, about 10 to 35 percent of your daily calories should come from protein, according to the Centers for Disease Control and Prevention (CDC). Adult women should eat about 46 grams of protein a day, and adult men should eat about 56 grams a day. Most people in the United States actually get more than enough protein. A 2009 to 2010 U.S. food survey found that, on average, women eat about 70 grams of protein per day, and men eat about 100 grams. A bar or shake might seem like an easy way to get the recommended amount of protein, but you're better off getting the nutrient from real food, some experts say, "I never recommend protein supplements," said Katherine Tallmadge, the author of "Diet Simple" (LifeLine Press, 2011). "People need to be eating real food." High-protein bars and shakes are often high in calories (and sugar), too, and don't leave people feeling full in the same way that a well-rounded meal, with a variety of flavors and nutrients, does, Tallmadge said. "You can feel full or more satisfied with fewer calories" when you eat real food, she added. Good sources of protein include meat, poultry, fish, eggs, according to the CDC. |
Protein Powders
Robb Wolf Let’s look at the label – sure it says it has 20 grams of protein, all the essential amino acids, is 100% ‘pure’ – blah, blah, blah… Unfortunately, what you think you’re getting and what you’re actually getting can be two very different things. Protein powders fall under the realm of ‘supplements’ in the eyes of the government and therefore are not regulated nor checked for purity or content. A Consumer Reports investigation uncovered concerning amounts of arsenic, lead, mercury and cadmium in several well known and darn right popular protein powders – we’re talking ‘exceeding maximum’ pharmacologically deemed ‘safe’ numbers here. And do you really know what else could be in there? There have been several cases and reports of seemingly innocent ‘protein powders’ being contaminated with anabolic steroids or like substances which have resulted in positive ‘doping’ test results. Have you ever went to the meat counter and asked the butcher to cut you off a big slab of whey or cracked open an egg to be greeted with a white powder? I’m guessing it’s a great big negatory on that one. Believe it or not protein powders are a processed food. Yes, you heard that correctly – these powders are far from a ‘natural phenomenon’. You cannot milk a cow and get a powder, city kids you’re just going to have to trust me on this one. So, where does the powder come from? In the case of whey, it’s often a waste product of cheese making and unless you’re getting the super pricey, meat is a better deal, protein powder from grassfed animals you’re likely getting ‘grain-fed waste’. Let’s also consider the process that makes the whey into a powder (it’s liquid in real life…) – this process be it whey or egg white often utilizes extremely high heat (like higher than cooking). This ‘hot air’ denatures the protein to an extent that may increase its carcinogenic load. And hold on, there’s more!! Some of these powders even come with some bonus MSG!! Remember that rule about food that comes in a package, needs a label and can live on a shelf for an extended period of time? Apply that here. But I Need A Post Workout Meal?!?! Relax!! Yes, the post workout meal is important but consider the goal of that meal along with your overall goals. The primary purpose of post pain party fuel is to restore the muscle protein and glycogen that was depleted during the workout and to promote recovery. If getting/staying lean and enhancing health and longevity are also on your list of ‘things to do’ – then liquid food will not the best choice make. Why? Two-words: Insulin Response. Granted after you workout your insulin sensitivity is heightened and it takes less of it to clear the post workout meal glucose from the blood; but this phenomenon should be taken advantage of not hindered by a liquid induced blood sugar surge. Liquids require less processing and digestion, so instead of the slow steady blood sugar rise that happens with a dose of starchy carb and some protein from real food sources; the ‘shaker bottle’ cocktail results in a zero to 60 increase in blood glucose levels. This pedal to the metal rise requires insulin fast and even though sensitivity is heightened the end result is more insulin being produced to clear the sugar bombarded blood. This folks – is NOT what we’re going for! If you find this whole post workout eating thing a whole lot of confusing definitely check out Robb’s post about the ins and outs of the game. But understand that you can’t do better than ‘real food’ regardless of what your friends or the label on a tub of powder say. So, what’s a ‘Magnus’ to do?? Put the shaker bottle away and stop paying for the college educations of the “I work on commission” salespersons kids and “JUST CHEW IT”! Your body, taste buds and wallet will be MUCH happier in the end. What are you ‘whey’ting for? |
So, what Are some situations in which Low Carb is valuable?
1-Insulin resistance/diabetes both type 1 and 2. Lowering glycemic load can be incredibly powerful in reducing inflammation and metabolic derangement. One could likely get as much benefit from a moderate Low Carb approach (75-100g/day) as a strict ketogenic approach. The study by Staffan Lindeberg looking at a paleo diet in Type 2 diabetic heart patients had carb levels even higher, and folks saw remarkable improvement in insulin sensitivity. In addition to our knowledge that overeating is likely the impetus for insulin resistance, Mat Lalonde has made the point that nutrient deficiencies are also a big factor in all this. If we have inadequate substrates for antioxidant production, ROS species increase inflammation, which itself deranges metabolism and insulin sensitivity, regardless of calorie intake. 2-Neurodegenerative diseases. Parkinson’s, Alzheimer’s and other conditions seem to really respond to a very LC/ketogenic approach. It looks like we might actually get some studies in this area, which is good considering the growth of these conditions. Ketosis seems to stabilize calcium homeostasis in the brain (important for mitigating oxidative stress), and provide an alternate fuel source for glycation damaged neurons. We have seen some reports of simply adding a ketogenic dose of MCT oil in the form of coconut products, without carb restriction, actually improving some of these conditions. We have great data indicating a ketone-ringers solution could greatly benefit traumatic brain injuries (TBI), likely for the reasons mentioned above: stabilizing calcium homeostasis and providing an alternative fuel to glucose. Robb Wolf |
How to do keto
A keto diet can take on many forms, but it typically involves the restriction of carbohydrates to no more than 50g per day. Sources should typically come from whole foods like vegetables, nuts, meat, fish, and so on. Refined carbohydrates, like bagels, pasta, and cereals, should be avoided, as should refined sugars (including high-sugar fruits and fruit juices). Meals, therefore, should mostly be comprised of protein and some healthy fats (like olive oil, coconut oil, and avocados). A good rule of thumb is to follow the 60/35/5 rule in which 60% of calories come from fat, 35% from protein, and 5% from carbs. Protein should be set at about 1.5 to 1.75g of protein for every kilogram of your ideal body weight. For comparison, a typical Western diet is about 5-15% protein, 10-20 % fat, and 65-85% carbohydrates. It’s also important to not overdo the protein; a high-protein diet may prevent the body from entering into ketosis. Also, this is not a form of intermittent fasting. |
People on ketogenic diets eat more carbohydrates than they think. They’re hidden in vegetables, nuts, and certain meat products. Yes, that peanut butter you’re chomping on could be causing a problem! Especially if it’s store bought – that stuff is loaded with extra sugar.
Some vegetables like Brussels sprouts, broccoli, squash, sweet potatoes ...You might think that they’re low carb, but in large consumption, those carbs really do add up. Meat is the center of most of our lives, and there’s sugar everywhere you look. Some bacon is honey smoked, adding unnecessary carbs to an already delicious product. Why the madness? Look for bacon with no sugar added. When you start to look into Italian sausages, chorizo, and canned meats, there’s more carbs than most think. Some brands have up to 5g carbs per serving when it comes to sausage – so make sure you are being diligent. |
Being consistent with a ketogenic diet is extremely important. Being as it can take a few days for your body to become keto-adapted, a cheat day can really take a long time to recover from. By the time your body is back in ketosis, a week may have passed – and that’s a week of no fat burning. This is also where the dreaded water weight will come back on.
If you are weighing yourself on a weekly basis, you may see a 4-6 pound gain of water weight if you did a cheat day 5 or 6 days ago. It also means it will take a few more days for the weight loss to start again. What may seem like a weight loss plateau is really just a delay from your body trying to become keto-adapted again. |
PROTEIN INTAKE
Too much excess protein is just a bad thing when you’re in ketosis. As mentioned in a previous article, up to 56% of the excess protein is broken down into glucose. We all know that the body loves to use glucose as the primary form of fuel, and that’s exactly what we don’t want it to do. |
EATING TOO LITTLE OR EXERCISING TOO MUCH
This can slow your metabolism down. The body will slow itself down in response to a lack of food or excessive amounts of exercise to conserve itself. Studies show that if you do aerobic exercise for more than 1 hour a day, your metabolic rate can drop by as much as 15%. In addition, eating too little can have the same effect. If you are eating too little, so much so that your fat stores cannot cover your calorie deficit, your body will begin to use lean mass to get the energy that it needs. This study shows that over a 6 month period of a 25% calorie deficit, your metabolic rate will only drop about 6%. Studies show that as long as you’re eating at enough of a deficit that your fat stores can cover, your metabolic rate doesn’t change too much. If you do go over that deficit, though, your metabolic rate will severely drop in order to protect vital organs (this is a real “starvation mode” response from your body). |
EATING TOO OFTEN
Snacking when you’re hungry is great, but it can also be a setback. Try restricting yourself to eat on a regular schedule, with no meals (however small) in between. This is similar to intermittent fasting, and works very well for some people. Intermittent Fasting will allow your blood sugar and insulin to drop down to baseline levels, and allow your body to go into its fasting state – where it will burn fat for fuel. Try Only Three Meals Aday When insulin is heightened, we can also show signs of hunger, according to this study, which can also lead to being in a calorie surplus. If you eat 5 meals a day spaced out over 10 hours, try eating 2 or 3 times a day in an 8 hour window. For example, from 10am until 6pm you can eat all the calories you want. After that, don’t allow yourself to eat until the next day. |
FAT FASTING
If you’re finding yourself still at a plateau, you can apply a technique called the fat fast. It is normally a 3 day window of low caloric intake and high amounts of fat to kickstart your body to use your stored fat as fuel. |
Carb Creep
Allowing more carbs creates plateaus A higher protein intake is encouraged during the first 3-4 weeks of a ketogenic diet. But after the body becomes keto-adapted and is burning mostly ketones for fuel, protein intake should be lowered to between .8 - 1.5 grams per kilogram of lean body mass. (If you exercise a lot, you can go to the higher end of the range.) Try cutting back on protein and adding a little more fat to your diet, while staying at a calorie deficit. |
K - Keto adaptation: your body will gradually use ketones more efficiently. There may even come a time when you cannot make your ketostix turn purple at all. This is not a bad thing and it does not mean you cannot lose weight, or that the health advantages of low-carb are gone. The Inuit thrive on this diet their whole lives, after all. It means that you may have to watch calories a little more closely than in the years prior, although it should still be extremely difficult to gain fat.
L - Leptin signaling: fat is hormonally active. It sends out leptin, a satiety hormone whose job is to say "hey, come eat." As you lose non-visceral fat, there will be less fat cells around sending this signal to your metabolism. This is one possible answer to the tapering off of weight loss (on any diet, in fact). I sincerely hope it isn't the case, but some obesetologists theorize that being obese for the long term can permanently burn out leptin receptors. And to add to your misery, insulin interferes with leptin reception - but that is something keto helps solve. C - Carb creep, cheating, and other "user error": we get comfortable with our diets and experiment with expanding our palate. We lose some of the rigor that we applied when starting. The end result is that we are eating more carbohydrate than we expect. |
Carb Creep :fr:
After being Keto-Adapted for 5 months, I reached a fork in the road and I took it. :shrug: I ate a serving of cornbread with a large bowl of little Great Northern white beans on October 27, 2014. That Carb Creep knocked me out of keto until present day. I've plateaued and stalled. Carb Creep is a creep. :fr: I've not experimented with carbs since then. I immediately returned to Ketogenics the next day. :frypan: I'm drinking my Bulletproof Coffee with Irish KerryGold Butter :cupgold: and it's my favorite pleasure of Keto :drinkup: |
One Will Lose Body-fat More Quickly on Keto Than Not :woohoo:
The brain requires or uses rather roughly 20% of daily maintenance energy. Under glycolytic conditions the predominate form in which the brain accepts energy is glucose or glucose derivatives. In other words at least 20% of energy expended daily under a glyclytic metabolism must be taken from dietary or stored glucose. Under fat-adapted ketogenic conditions at least 80% of the energy used by the brain is in the form of (fat-derived) ketone-bodies. As well under ketogenic conditions one will sweat, excrete, and exhale fat-derived ketone-bodies which can account for up to 100 kcal of energy lost per day. Say that a person requires 3,000 kcal in order to maintain his weight. Each day this person if under a ketogenic metabolism would lose an additional 580 kcal of fat than he would have lost if he had not been under a ketogenic metabolism. :broc: Ketosis Blunts Appetite and Increases Meal Satiety Protein and fat are known to cause greater satiety than sugars do which lends to a decrease in the tendency to over-eat; as well as this, the metabolism of ketosis has certain appetite-suppressing qualities. |
Some obesetologists theorize that being obese for the long term can permanently burn out leptin receptors. :snow4:
And to add to your misery, insulin interferes with leptin reception - but that is something keto helps solve. :boxing: |
There have been 25 prospective studies done examining the relationship between heart-disease and saturated fat and only four of them managed to find any relationship whatsoever. If there was a real danger from eating saturated fat, we would see a far more consistent relationship, especially considering how healthy people in general tend to avoid it based on public health recommendations.
This recent meta-analysis by Krauss et al. is the most comprehensive review of it's nature: http://www.ajcn.org/content/early/20...27725.abstract Background: A reduction in dietary saturated fat has generally been thought to improve cardiovascular health. Objective: The objective of this meta-analysis was to summarize the evidence related to the association of dietary saturated fat with risk of coronary heart disease (CHD), stroke, and cardiovascular disease (CVD; CHD inclusive of stroke) in prospective epidemiologic studies. Design: Twenty-one studies identified by searching MEDLINE and EMBASE databases and secondary referencing qualified for inclusion in this study. A random-effects model was used to derive composite relative risk estimates for CHD, stroke, and CVD. Results: During 5–23 y of follow-up of 347,747 subjects, 11,006 developed CHD or stroke. Intake of saturated fat was not associated with an increased risk of CHD, stroke, or CVD. The pooled relative risk estimates that compared extreme quantiles of saturated fat intake were 1.07 (95% CI: 0.96, 1.19; P = 0.22) for CHD, 0.81 (95% CI: 0.62, 1.05; P = 0.11) for stroke, and 1.00 (95% CI: 0.89, 1.11; P = 0.95) for CVD. Consideration of age, sex, and study quality did not change the results. Conclusions: A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD. More data are needed to elucidate whether CVD risks are likely to be influenced by the specific nutrients used to replace saturated fat. |
How to Enter Ketosis Quickly, Easily, and Reliably
What initiates ketosis is an empty store of liver-glycogen, so this method will attempt to eliminate liver-glycogen stores in the quickest manner possible. Here is the full-proof method to enter ketosis: Day 1: Do not eat anything after 6 p.m. Day 2: Wake up and perform interval training or weight training on an empty stomach. Hike up a hill if you're a beginner....increase the number of times you climb up the hill as your body and endurance will allow. Begin a strict ketogenic diet with 0-2% of calories attributed to carbohydrates. Day 3: Wake up and perform (medium steady state) or light-medium conditioning/weight training on an empty stomach Begin a normal ketogenic diet with 5% of calories attributed to carbohydrates If not already, you will soon be in ketosis in a short matter of time. |
How to Know You're Under Ketosis
When the body is under a ketogenic metabolism, you will exhale acetone and excrete acetone thru the urine. :p :p Acetone is said to have a "fruity" smell, so if your breath or urine smells somewhat like fruit then you're under ketosis. Many people also report a metallic taste in their mouths when under ketosis. :yikes: There are also ketostix available at any pharmacy with which to test yourself for ketosis. :yes: |
The Gloom of Induction :rain:
If this is your first time ever on a ketogenic metabolism, or if you haven't been under ketosis for a long time, then you will experience a period of induction in which your body adjusts itself to a ketogenic metabolism. The length of this induction varies, but can last anywhere from 10 to 30 days. During this period, you will most likely experience headaches, brain fog, cramps, moodiness, and fatigue. This is normal and temporary. After this induction period, your body will be fully adjusted to a ketogenic metabolism and your energy will be restored. It is important to stay under ketosis until your body is fully adjusted. Do not undergo any "carb-ups" until this induction is complete. :nono: :frypan: You will know because all of your symptoms and sluggishness will disappear completely and you will suddenly feel fine. :cp: :bravo: |
Walking Has All of the Benefits
Pilates, yoga and the classic treadmill get all the attention when it comes to popular ways to stay healthy. There is, however, a more unassuming workout that might not get the column inches, but has all the benefits: walking. Certified fitness professional Jolynn Baca Jaekel explains: “What I love about walking is that anyone can do it at any age and any fitness level. Plus it is good for your heart, your head and your wallet.” A recent report by the Ramblers and Macmillian Cancer Support entitled Walking Works (PDF) details the health benefits of the humble walk. The report found that regular walking to fulfil the 150 minutes of moderate physical exercise every week recommended by the UK's chief medical officer could save 37,000 lives each year. It could also lead to nearly 300,000 fewer cases of type 2 diabetes. In some cases walking can be more effective than running. Scientists at the Lawrence Berkeley National Laboratory in California, found that brisk walking reduces the risk of heart disease more effectively than running. They observed participants aged between 18 and 80 over a six-year period and found that walking reduced the risk of heart disease by 9.3%, while running reduced it by 4.5%. Carlene Thomas-Bailey |
Walking 30 Minutes is All You Need
Getting started The recommended amount of exercise for adults is 150 minutes of moderate physical activity per week. That breaks down to 30 minutes of exercise over five days a week. Even though 30 minutes is the ideal, Dr I-Min Lee, a professor of medicine at Harvard Medical School, suggests starting with three shorter 10-minute walks each and slowly building up to the 30-minute walk once you feel comfortable. The sooner you get started the sooner you’ll notice the difference in your mind and body. If your aim is to lose weight, then according to the NHS walking estimates, just 30 minutes of walking will help a 60kg (9.5 stone) person lose 99 calories. The mental health charity Mind found in their report Ecotherapy: The Green Agenda for Mental Health that country walks can reduce depression and raise self-esteem. So ditch the smoggy congested route for a nearby park or green space when you head out for your 30-minute walk. Walk the right way Walking is a great way to stay active and improve your fitness, without the added intensity that other exercise forms bring, so almost anyone can do it. A good walking technique is key to staying healthy and improving fitness. “The first rule of exercise is always engage your core muscles. This is particularly important in walking because you are upright the whole time and supporting your entire body weight. So tighten your stomach muscles.” The best way to do this is to make sure you are not slouching when you walk, she explains: “Spinal alignment is part of this core strength. You should stand up straight, trying not to lean too far forward or backward with your chin parallel to the ground. "Of course, you want to be mindful of potential hazards in your path, just keep your gaze a few feet in front of you instead of right at your feet. Let your arms swing naturally and roll through your foot from heel to toe,” adds Jaekel. |
Change your routine
Once you’ve mastered the 30 minutes of exercise per day, changing your walking route is a great way to keep motivated. “It's always a good idea to keep changing your course so your body doesn't get too familiar with your workout. That's a surefire way to plateau,” says Jaekel. Here are some tips for keeping your walk varied: • Walk up hills for a great glute workout. Or if you are exercising in a gym, increase the incline for a similar effect. Walking uphill uses more energy than walking along flat surfaces. • Do speed walking sprints, using trees, street signs or buildings as your targets. • Try a long, flat walk for endurance. By tracking your walking you can assess how far you are going and start considering how much to increase your mileage by. But don’t overdo it, says Jaekel. “It's important to pay attention to how you feel after your longest walks. Is it safe to increase this week or should you wait?" |
Get social
The best thing about walking is that you can do it solo or with friends, and it doesn’t cost a thing. Websites such as Britain On Foot and the Ramblers have dedicated walking groups set up all over the country. The Ramblers website even has a list of recommended walks that you can download and take with you. Walking For Health, England’s largest network of health walk schemes, organises weekly walks across the country with volunteers leading the pack. Perfect for when summer shows up. And being social doesn’t have to mean meeting new people. It can also mean bringing along a pet for your daily walk. |
Get the right footwear
• When you are shopping for walking shoes try them on with the socks you'll wear during your workout and go at the end of the day when your feet are slightly swollen. Both of these things can make a huge difference in the way a shoe fits. • Look out for specialist walking shoes. Because we strike the ground first with our heel when we walk, most specialist walking shoes have an achilles notch (a little dip down in the back of the shoe) that helps relieve stress on the achilles tendon. • It's important that your toes have room to wiggle in the toe box and that your heel should not slip. You also want a somewhat flexible sole that will move with your foot, and a shoe that is lightweight and breathable. |
“What I love about walking is that anyone can do it at any age and any fitness level. Plus it is good for your heart, your head and your wallet.”
It's free. It's an activity you can do directly from your front door. You don't need to drive to a club and pay membership dues. You can go anytime you like. You don't have to pound the pavement with your knees, feet, hips....joints. You can preserve them for the long haul which is the rest of your life. There's much less injuries to the back and your discs will thank you. In some cases walking can be more effective than running. Scientists at the Lawrence Berkeley National Laboratory in California, found that brisk walking reduces the risk of heart disease more effectively than running. They observed participants aged between 18 and 80 over a six-year period and found that walking reduced the risk of heart disease by 9.3%, while running reduced it by 4.5%. |
Walking Hills
I started out walking :bunny2: from my house :ginger: a few blocks aday. I've worked up to 4-7 miles at least 4 days a week. If I don't have the time, I walk 30 minutes each day. :broc: That's all that's necessary to kick leptin and insulin resistance to the curb. I change my routines and walk up a hill every opportunity I have. Hills help tighten your skin more than level ground. Swinging your arms, your muscles work and your skin tightens. You're not left with loose, swingy arms and saggy legs. :sunny: Hike a hill. Make the most of your ketogenic protocol. :flame: |
Kerrygold butter or another grass-fed brand of butter really matters because corn or soy-fed cows don’t make butter with the same fats. Those butters don’t blend well, don’t taste good, and don’t make you feel as energetic.
Grass-fed butter is much healthier than other butter. It doesn’t make cholesterol levels worse, it optimizes them! Starting your day with grass-fed butter will give you lots of energy and it will give your body healthy fats that it will use to make cell walls and hormones. If you’re so starved for healthy fats that you feel like you can’t get enough... It will take your body a week or two to fully turn on its fat digestion systems when you switch to a high healthy fat breakfast of Bulletproof Coffee. If at first it is a little too rich, try using less butter initially then build up to the amount you like. Taking a digestive enzyme supplement with your coffee will also help your body digest the butter. Try this just once, with at least 1-2 Tbs of butter in your coffee. You will experience one of the best mornings of your life, with boundless energy and focus. It’s amazing. After one drink of Bulletproof Coffee, you won't be tempted to eat fat-free, insulin-raising, fat-storing toast and oatmeal breakfasts again. Dave Asprey |
Best of all, science shows conclusively that the best diet tastes good and is satisfying. It’s not low-fat, and you don’t need to limit calories or eat frankenfoods. You can have a real turkey for Thanksgiving.
This is what I distilled from consuming countless thousands of research papers online, spending more than 10 years working with some of the world’s top health and nutrition researchers, reading over 150 nutrition books, and self-experimenting for 15 years. No calorie counting, no measuring. Just eat and feel your brain, body, and hormones re-awaken as your effortlessly lose weight and gain muscle on little or no exercise. Target 50-60% of calories from healthy fats (this is easy and tastes good), 20% from protein, and the rest from vegetables (some fruits). Dave Asprey |
According to my world-class anti-aging physician, I’m in the lowest percentile for diabetes risk, heart disease, and cancer, despite being a high risk for all of those when I was 10 years younger. I have lower triglyceride levels than most anyone I know. How can I do it?
The methods are simple, effective, and easy. This plan is not meant to turn you into a bodybuilder (though I start to look like one after even one workout), triathlete, or Crossfit competitor. You’ll need a lot more training – and more carbs – to become an elite athlete. But unless you’re a paid athlete, you might want to consider the fact that you can look and feel great without needing to train like an elite athlete. By using this protocol, you can free up hours of time every week, which lets you be a professional father, student, or friend. The Bulletproof Body plan is meant to provide you with the bare minimum to look awesome and stay healthy for life. This is the foundation for fitness and health. Even if you’re not a hardcore athlete, this can serve as your default program for feeling and looking like you mean business. Dave Asprey |
1. Eat Lots
Long term calorie restriction is not an effective weight loss method and it has disastrous effects on your health and your brain. When I was 300 pounds, I ate 1500-1800 calories a day and worked out 9 hours a week. I didn’t lose a pound – if anything, I was gaining. Here’s why: a) Calorie Cutting Restricting calories is a stressor. When your body is stressed and believes it is starving, it wants to hold on to fat. By eating more, you tell your body it’s okay to burn fat. b) Nutrient Deficiencies Nutrient dense foods are often sacrificed when people restrict calories. Things like grass-fed butter, fatty pasture raised meat, and organs have highest nutrient content of any food. They’re also high in calories, which is why misinformed calorie-fearing people avoid them. Without proper nutrients, your body won’t efficiently burn fat or build muscle. Eat nutrient dense foods like those on the Bulletproof Diet and ignore the calories. It’s food quality and composition that matter, not volume. c) Low-Calorie Junk Food In order to cut calories, many people resort to things (I’m not going to call them foods) like 100 calorie snack packs, diet soda, and fat free yogurt. Big mistake. These foods might be lower in calories, but they make you crave more food. They don’t satisfy your appetite or provide nutrition. They contain toxins that will impede your fat loss goals and make you sick. Refined and packed “food products” make you fat. You’re better off to go hungry – seriously – than to eat these junk foods. Dave Asprey |
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