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tetedurfarm · 4 years

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Do you have any advice for getting into keeping rabbits? I was looking into getting a couple for meat production and possibly starting to learn to tan pelts but I don’t want to get confused over all the conflicting info on the internet about wire flooring and such things.

ugh, it’s so frustrating, isn’t it? with pretty much every other animal you can just google “how to raise x” and get tons of good advice, but the rabbit results are dominated by HRS forums that will crucify you for even mentioning breeding, much less meat production.

so here’s some points i’ve learned from experience to help you out:

1. wire flooring is not evil. in fact it’s great. it’s clean, it’s sanitary, there’s airflow if you use it in a hutch, and if you do it right you won’t have foot problems (unless you’re raising rex or giant breeds, but even then there’s easy fixes like my lattice mats.)

here’s what you’re looking for: 1″x0.5″ grid 16g - 14g wire. if you order your cages from a manufacturer like Bass Equipment (my preferred cagemaker,) or Klubertanz, this will come standard. if you make your own cages or buy from a feed store, it’s a bit more hit and miss.

make sure the half-inch wires are on top when you build your cages, so the weight is distributed properly:

see how the smaller gaps are “on top”?

vs this side. (shoutout to me having like twenty cages all in pieces in my living room to get these nice reference pics ;p)

i also recommend you get your floors galvanized after weld; they’ll last a long longer that way!

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2. babysaver wire is called that for a reason. babysaver is when there’s a 1x0.5 grid near the bottom of a cage. it’s there to keep kits from falling out of the cage, and helps prevent predators from easily pulling kits out.

this is a cage with babysaver. it does what it’s meant to. i use these for my doe cages, and even if a kit gets dragged out of the nest, as long as i find it in time, it’ll survive because it didn’t roll out and get snatched by something off the ground.

vs one without:

i use these for bucks and my growout pens for older kits. they are cheaper than babysaver cages, but it’s worth the money to keep your babies safe.

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3. invest in a good pair of j-clip pliers. even if you buy prefab cages, often times they’re cheaply made and you’ll need to fill in gaps so they don’t fall apart so easily. it’s also good to keep them around just because, because after a while the clips can get rusty and fall off, and you’ll need to replace them occasionally.

good on left, not so good on right. the ones on the left cost my about fifteen bucks from my favourite hilariously-named rabbit supply site: Rabbitnipples.com. the ones on the right were like $8 at my local feed store. so a significant markup, but VERY worth it. the good pliers are more comfortable to hold in your hand, and make much nicer/more secure crimps than the cheap ones. i often have to crimp clips twice or more with cheap pliers, because of the way they’re shaped:

the good pliers have a solid mouth that make a clean loop with no pointy outy bits. and they can double as removers if you mess one up!

this is topical because i lost my good pliers and had to order new ones, and in the meantime i built four cages and my palms are so sore/bruised from the cheap pliers. don’t be like me.

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4. vets kinda aren’t worth it. one of the things you’ll see on HRS sites is that vets are ABSOLUTELY necessary. i don’t hate vets, but they chronically have no idea how to treat rabbits, often making them worse or causing them to die because they administered a med that’s safe for cats but not rabbits. they also often subscribe to HRS rhetoric that pellets are evil and rabbits should only eat hay and greens, which is…wrong (i’ll get to that in a minute.) if you can find a good vet it may be worth it for one or two rabbits, but once you get into the double-digits, it’s just not worth it. exotics vets are expensive, and i can’t afford $50 just for a consult for thirty rabbits. learn how to treat everyday ailments like sore feet, wounds, abscesses, eye infections, stasis/bloating, and birthing issues on your own. i suggest joining up with a meat rabbit forum (i like rabbittalk.net,) and going through their articles on rabbit medicine and herbology. if i can’t fix it myself, that rabbit is soup. and if a rabbit chronically has health issues, don’t use it as a breeder. bad immune systems/teeth/feet/etc are hereditary.

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5. things will die. get used to it. with livestock comes deadstock. if you can’t handle animals dying, including newborn babies, or having to euthanize animals (including newborn babies,) don’t get livestock. if you can’t look your food in the eye and thank it for its sacrifices, then don’t get livestock. this is not a place for bleeding hearts.

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6. don’t breed a new doe by herself. rabbits are running on hormones only for their first litters, and sometimes they mess it up. having an experienced doe kindle alongside her that you can foster to gives the new doe’s kits the best chance of survival in case she doesn’t get it quite right. this ties in with the last point, though - you’re gonna have dead babies. sometimes you have to make the babies dead yourself, because mama screwed up and the foster already has eight of her own. not everyone has a n’rithaa who can nurse nineteen and not break a sweat, and the kindest thing to do is pick the strongest and cull the weaker ones so mama doesn’t have so many to feed.

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7. feed them pellets until you know what you’re doing. pellets are formulated to be perfect nutrition for rabbits. they are the healthiest option imo, and definitely the easiest. it can take a few tries to find a feed that works for you, but they’re generally not too expensive and if your animals keep weight and make babies, then they’re fine. trying to feed fodder only is expensive, time-consuming, and often ends up with animals not getting enough vitamins that cause bone issues, bloating, and tooth problems. i am 100% convinced this is at least half of the reason why you see a lot of house rabbits that go into stasis a lot and have bad teeth. (The other half is they’re always poorly bred byb rabbits, but that’s another conversation.) fodder can be done well, but unless you really have the time/resources to grow appropriate plants or have a lot of pasture to graze on (and no worms/cocci or other bad things in your soil,) pellets and hay are perfect. especially if you show.

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8. if you wanna get into tanning, just get a synth tan, and don’t expect fur rabbits to be an ideal meat producer. fur doesn’t prime until the animal is about six months old, and typically you’ll be slaughtering them for meat around 12 or 16 weeks. so if you want to produce fur, either stop caring about the quality of your hides, or get ready to spend more in feed while you grow them to prime. i know it’s popular to use rabbits as a dual-purpose animal, but you need to set expectations lol. so far i’ve found rabbits that are half rex produce really nice furs before “prime” age, but they still take longer to grow out than my meat-specific rabbits. dual purpose really just means “not that great at one or both purposes.”

also just don’t even bother with brain/egg tanning and get you a synth tan like Rittel’s or Trubond. “natural” tans have too much of a learning curve, require smoking to make them waterproof, and the results are subpar. synth tans are cheap, easy, usually safe to put down a train if you’re on city water/toss outside if you’re on septic, and will produce a waterproof skin that’ll last forever.

also alum isn’t a tan. if you get it wet it’ll start rotting again. if you wanna make clothes or rugs, use a real tan. please. i beg of you.

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9. auto-water systems are godly but don’t waste your money on expensive ones. if you don’t know this, i’m disabled, and i like to make things easy on myself so i’m not having to fill 39458639458 bottles a day. it sucks. auto-water systems are SUPER convenient because you only have to refill the reservoir every few days and keep an eye on the nipples to make sure they aren’t clogged.

the problem is: they leak. all the time. forever. when i first got started i used cheap water nipples from amazon and was annoyed at how often they’d start leaking, or were leaking right out of the package. so i switched to the more expensive Edstrom system that you can order online from places like rabbitnipples.com, bunnyrabbit.com, the bean farm, and bass equipment. problem is, those leaked just as bad, and the edstrom water nipples cost FIVE DOLLARS EACH. when half the nipples leak directly out of the box, i’ve just wasted $20+. at least the ones from amazon are like $20 for a bag of 100. if they’re all gonna leak anyway, at least i won’t go broke having to replace them all.

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i can’t think of anything else off top my head so i’mma cap it here. i’ve been doing this for five years and learned many many things the hard way so hopefully you won’t have to!

#questions #cecile posts #faq #housing #equipment #this post is so long my neck hurts now from concentrating #foxstew

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ray5244 · 3 years

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Top 15 Weight Loss Myths

There are many common weight loss myths that people live by when it comes to their health. It is difficult at times to separate the weight loss myths and fact from what is true. Many sound true while others are just laughable. I once read somewhere that if you drink water at night that you are going to gain weight or that if you scratch your head too often you are going to lose your hair....

Weight Loss Myth # 1 The more weight that I have to lose the more intense my exercise routine should be

Weight Loss Truth: Although having an intense workout routine is great, there are a few things you should consider: the first being that everyone is at a different level when it comes to their fitness and how much intensity they can actually handle. If you have been physically inactive for a number of years, an intense work out for you might be, walking half a mile a day. After you walk that half mile you notice that you are sweating bullets and that you are tired. However, for someone who has been physically active for many years, walking half a mile can be done without a sweat. Everyone has a different definition of what "intense" is.

If intense for you is working out for an hour a day, but due to life's busy schedule you only have time for 20 minutes a day, then those 20 minutes will go an extremely long way. It might not necessarily be classified as "intense", according to your definition, but those little cardio moments will have positive health altering effects.

Fat Loss Myth # 2 Stress and weight gain do not go hand in hand

Weight Loss Fact: This is one of those "laughable" myths. To learn more how stress is adding lbs. to your life please download my free E-Book, "Psychology of Releasing Weight"

Weight Loss Myth # 3 I can lose weight while eating whatever I want

Weight Loss Truth: Sir Isaac Newton once said " What goes up must come down." There are natural principles that govern our lives. If you throw a ball up in the air, it is going to come back down. You can sit on your couch and imagine and visualize that the ball will staying afloat in the air, but natural principles teach us that it will come down. Same goes when it comes to our weight.

This is one of the most common weight loss myths out there. It is illogical to think that your health and weight are going to be in balance if your nutrition consists mainly of twinkies, chips, and donuts. Sure you can burn it off by exercising, but most people whose diet consists of mainly junk food are probably not disciplined enough to stick to a workout routine. I do know a few people who, from the outside, look like they are in good shape, because they are not "fat, but who have high cholesterol.

Just because I feel sorry for crushing the hearts of so many twinkie lovers out there, I would say this. You can eat junk food, cookies, chips, ice cream, pizza, burgers.... All of those "soul satisfying foods", but it should be in moderation. Anything in excess is never good.

Fat Loss Myth # 4 Skipping meals is a good way to lose weight

Weight Loss Fact: There are numerous studies that show that people who skip breakfast and eat fewer times during the day tend to be a lot heavier than who have a healthy nutritional breakfast and then eat 4-6 small meals during the day. The reason to this might be the fact that they get hungrier later on in the day, and might have a tendency to over eat during other meals of the day.

Weight Loss Myth # 5 I will not lose weight while eating at night

Weight Loss Truth: You can over indulge in food during the day and not eat a single thing at night and you WILL gain weight. As is the fact that you can starve yourself during the day and eat all night long and you still will gain weight. The key here is balance. If your body is telling you that it is hungry then perhaps you should listen to it. The truth is, that over eating, while not exercising, will cause you to gain weight; no matter what time of the day that you eat. Whenever I am hungry at night, as is my habit with other meals during the day, I try to select something that is natural in nature. Something like fruits, vegetables, or I might even make myself a fruit smoothie. During those moments that I am craving ice cream or something sweet, I allow myself to get some, and DO NOT feel guilty about it. Many people who are overweight live their life in guilt and shame. I allow myself to get some, however, WITH MODERATION.

Fat Loss Myth # 6 I'm not acceptable until I lose weight

Weight Loss Fact: The person who doesn't feel acceptable because they are fat is because they are not acceptable to themselves first. The way that you think others view you is based on your view of yourself. I honestly believe that one must become emotionally fit before becoming physically fit. I have gone through these self-limiting emotions before. Once I realized that I was ALREADY ENOUGH in the eyes of God and that I had no need to prove myself to anyone or to receive external validation for my self-worth, that made all the difference for me. Once you accept yourself as who you are RIGHT NOW and realize that you are already enough in the eyes of God, you will not feel like you are not acceptable because of your weight.

Weight Loss Myth # 7 I need to cut calories to lose weight faster

Weight Loss Truth: Cutting your calories down might be a great thing, if you are drastically overeating and stuffing your face. However, if you are eating proportionally then cutting calories might have an aversive affect. If you are cutting calories and are starving your body, then that will lower your metabolism, or in other words slow it down, which may result in you actually not losing any weight at all, even if you are "cutting calories"

Fat Loss Myth # 8 Skipping meals will help me lose weight

Weight Loss Fact: Skipping meals may actually cause you to gain weight! You will become too hungry and will eventually have to eat. This will knock your metabolism off track and will eventually slow it down. Think of a car running low on gas (food), if you do not fill it up, it will eventually stop working. Same goes for our body, we need to keep it fueled constantly.

Weight Loss Myth # 9 I think I have genetic weight gain, it runs in my family!

Weight Loss Truth: Can someone say E-X-C-U-S-E-S? I will not deny that there might be tendencies for heavy parents to raise heavy children who will remain heavy their whole lives, but I don't believe that there is actually a "fat" gene or DNA out there. What we do inherit from our family, primarily those who directly raised us, are our views and beliefs. Your views about food, money, religion, politics, education, etc. are based upon how you were raised. If you were raised in a home where the primary meals cooked where fried foods, then you might have a tendency to continue cooking and eating fried foods throughout your life. If that is the case then you might be a little heavy around the waist. The easy thing to do is to blame it on those who were in charge of your upbringing, however, you ALWAYS have a choice to change.

Fat Loss Myth # 10 Eating healthy is too hard

Weight Loss Fact: Eating healthy is the simplest thing in the world.....once you have trained yourself to do it. How many times have you placed a goal to lose weight or to "eat better"? The first few days you are doing great, eating all kinds of foods which you normally wouldn't eat. Then something funny started to happen, you went back to your old habits and behaviors. This has happened to you in other areas outside of your health. It could be with making money, looking for a new job, or in your relationships. Creating a new habit takes time because our brain's do not like change. Change to the brain is dangerous. Anyways, if you would like to learn more about how our brain attempts to sabotage us from creating new habits then please download my free E-book, "Psychology of Releasing Weight"

Weight Loss Myth # 11 You have to give up your favorite foods to lose weight

Weight Loss Truth: What would a world without chocolate and without pepperoni pizza be like??? I think it would be a torturous world to live in!! lol, now on a real note I completely disagree with this myth. You are definitely able to eat your favorite foods. Depriving yourself of this kind of pleasure is not fun, and quite frankly you probably WILL eat it anyways. As has been mentioned before, the real key is moderation. If you are a steak lover, then perhaps it might not be the best things to eat it every single day, but perhaps once or twice a week. Those who know me personally know that I LOOOOOOOOVE chicken wings with pizza. In a perfect world where I wouldn't gain any weight and my arteries were clog-less, I would love to eat it several times per week, well more like every day. However, I know that those aren't the healthiest of food choices so I have it about 2-3 times per month. I am not giving up my favorite foods, I am just eating it in moderation so that it doesn't catch up to me in the form of excess weight.

Fat Loss Myth # 12 Overeating is caused by hunger

Weight Loss Fact: Nice try there. If only we could blame "hunger" for it. In fact, this person we call hunger has nothing to do with you OVEREATING. It might have something to do your body telling you that it is time to "fuel up" and that it needs food, but that is not an indication that one should overeat. What causes many people to overeat are different reasons. One of the main ones is feeling of stress, depression, loneliness, anxiety, fear, and other down grading emotions of that nature. Many times food can be a means of satisfying your needs. You might be actually getting your needs met through your foods. For example, if you live a lonely life, and aren't very happy, then food could perhaps be a means of you feeling happy and comforted. There are other articles that I have written on this subject but suffice it to say that overeating is NOT cause by being hungry.

Weight Loss Myth # 13 Only drastic diets work

Weight Loss Truth: There goes that word again...DIEt....those "drastic diets" are only good for quick weight loss and rapid weight gain once you get of it. These drastic diets range from the "cookie diet", lol.... All that way to "the water only diet"..... I am sure you can lose weight while on these DIEts, however the weight will be gained right back and usually with some added weight as a bonus

Fat Loss Myth # 14 I am too fat and too far down the road to begin

Weight Loss Fact: A long journey begins one step at a time. It is natural to expect instantaneous results and to even fear the road ahead of you; especially if you are extremely overweight. The secret here is to make SMALL incremental changes. Don't expect perfection because that will lead you to disappointment. You are never too far down the road to where you cannot see the sun's light......

Weight Loss Myth # 15 I can't do it, I have tried many times and have failed

Weight Loss Truth: The great Henry Ford once said "Whether you think you can, or you think you can't- you're right.'"......It is 90% mindset, and 10% actually getting off your butt and doing something about it. You fall down, you get back up.... you fall down again, you get back up again. If you have tried to lose weight in the past then it is time to keep trying. Discouragment is to losing weight as is a piece of fried chicken to a vegetarian......they DO NOT go hand in hand.

Click here for more information: https://linktr.ee/ray5244

#weight loss thinspo sexy cozy flat stomach lace goals skinnny lose weight body goals cute not mine thin collar bones thighgap

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mszegedy · 4 years

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mszegedy’s nutrition guide for people who want to lose weight without getting another ED

This post was prompted by an acquaintance of mine who asked for help losing weight for trans reasons. It is written from a DID-centric point of view (because we both have it), and is intended for people who’ve already been through an ED, and are trying to be careful to not get another one. That said, most of the information in this guide is useful to everyone.

I know I am dipping my toes in a deep pool here, on a website where people have strong opinions about nutrition science, and about EDs, and about body positivity. Let me say this much: if you are currently experiencing or recovering from an ED, this guide is not for you. This is not a guide that will magically let you jump from hating your body and diet to being both thin and healthy. This is for people who already have a degree of confidence in themselves, and a degree of love for their body, and are just afraid of trying to make any changes to their weight at all, because they worry they’ll get an ED. If you still have an ED, then you need to get help for that first, and then, once you’re more confident, come back and read this guide.

Alright, so, as a system with a host who’s a trans biochemist with an interest in nutrition chemistry, and as a system that’s had an ED before (basic binge/restrict anorexia, but motivated by money rather than weight), this is what we’ve got to say about healthy weight loss:

First of all, the body positivity mantra, which I’m sure you’ve heard before but needs to be the headline of any weight loss guide: the healthiest weight is whatever makes you the happiest. It is not healthy to push yourself too hard to lose weight. It is also not healthy to hate your body. Find a comfortable balance between the two. For us, as a system experiencing gender dysphoria, that first meant putting a lot of effort into looking the way we wanted to, and then gradually easing up as we got more comfortable with the peculiarities of our body.

The single aspect of your diet that impacts your health the most is regularity. This doesn’t necessarily mean that you have to get the same amount of each nutrient every day, or even the same amount of calories per day. What it does mean is that you have to add eating each day to your schedule. If you have a history of ED, you may simply forget to eat most of the time. (I know we do.) That’s why you have to manually take control, and nail down a time window each day when you can eat. Even if it’s just once, although you should work your way up to two or three eventually. I don’t know how your system works, but in ours, basically, I do all the diet planning and execution, and everyone else whines about it (even our host, who shares our job as a biochemist).

Calories are good. Calories are fuel. If you are consuming calories, you are alive. Be far more afraid of not consuming enough calories than of consuming too many. Extra calories are ballast, supporting you on days when you can’t eat as much. Missing calories are death. Every calorie you eat is precious brain and body fuel. Your peak performance, especially brainwise, is when you’re not missing any fuel. Start worrying about whether you’ve had enough calories each day. But don’t count them! The number doesn’t matter! Trust me on this, the only meaningful part of your calorie intake is the digit in the thousands place, and if you try to calculate that, you’ll just end up counting calories again like a chump. Instead, just check whether you’re going to bed hungry or not. If you’re not hungry at the end of the day, and you’ve actually eaten, you’ve won that day. Learn to eyeball how much food lets you end a day like that.

Now that you’re forbidden to mess with the amount of calories you’re getting (beyond just making sure you’re getting enough), what can you mess with? Your diet’s nutrient breakdown. This is where knowing biochemistry comes in handy, because there’s SO many different kinds of nutrients to keep track of. First of all, the stuff that contains calories:

Sugars: The primordial fuel source. Pure energy, as far as your body is concerned. Avoid when trying to lose weight, but don’t feel guilty if you’re supplementing your calorie intake with it in small amounts on days when you otherwise wouldn’t be getting enough. Remember that there’s a really easy way to tell whether something contains sugar, namely whether it’s sweet. (Some things, like milk, aren’t sweet and still contain sugar. You just have to memorize those. And of course some things have non-sugar sweeteners in them, but in that case it’ll be obvious.)

Digestible starches: Sugars with a price. Still no nutritional value beyond energy, although they tend to come bundled with other nutrients like proteins. Again, not great if you’re trying to lose weight, but there’s no need to cut them out completely, unless you really don’t care about not being able to eat, say, potatoes. (There are also people who are helped by no-carb diets in other ways than weight loss for mysterious reasons, probably relating to allergies, but it’s not the end-all be-all of healthy diets that keto people make it out to be.)

Fats: A pretty inconvenient source of energy; breaking them down puts annoying, difficult-to-metabolize acids into your blood, and doesn’t net you all that much energy anyway. An ideal calorie source for losing weight; just make sure to consume as few sat fats as possible, and preferably no trans fats at all, which should be easy if you stay away from fast food places and stick to establishments that change out the oil in their fryers every, idk, 3 hours or so.

Amino acids and proteins: Now we’re getting somewhere! These guys are the “worst” energy sources out there. Breaking them up is very expensive, and turning the resulting amino acids into digestible calorie sources is a complicated and annoying process. But amino acids are a nutrient in their own right; every cell in your body is making tons of proteins continuously, some of them building important structures like skin and muscle, and they need a continuous supply of amino acids to do it. So, proteins? Great. Fantastic. You can’t have enough of them. Eat eggs and cheese and soy products, and if you’re that kind of person, meat. You can tell it's got amino acids and/or proteins in it when it tastes savory ("umami"); that's mainly the taste of glutamate, an important amino acid. Gluten is also made of proteins, but it’s even harder to digest than most other sources of protein, so you might have problems with it; and it comes bundled with a lot of starches, so, ehhh.

So, now for a couple non-calorie sources:

Vitamins: Vitamins have nothing in common with each other collectively; they’re just a bunch of random minor nutrients. If you’ve got your vitamins A, C, and D sorted out, then the only ones I’d worry about are folate (B9) and cobalamin (B12). B9 because it’s important for your brain, and tends to be missing in sufficient quantities from modern diets; we take methylfolate supplements every morning to make sure we get enough of it. B12 because it’s important in general, and may be missing in sufficient quantities from your diet, depending on what you eat. It’s only found in animal products, like meat, dairy and eggs. If you’re eating at least one of those regularly, I wouldn’t worry about it too much.

Omega-3 fatty acids: Technically contain calories, but not enough of them to matter. Found in fish, and good for your brain. We’re vegetarian, but we take two capsules of these every morning, because they really help with depression and memory, which are both problems for us.

Iron: Found in meat, beans, falafel, spinach, and lentils, among other things (like cocoa!). Needed to replenish blood. You shouldn’t need supplements for this unless you actually get diagnosed with iron deficiency, or lose a LOT of blood in a short time (which, uh, happens).

Water and sodium: Long story short, your blood is counterfeit seawater. Land organisms don't actually exist; we just brought the sea with us when we crawled out of it. To counterfeit seawater, you need water and sodium. Hence, why they're important nutrients to us. Your kidneys do an excellent job of maintaining a particular level of sodium in your blood, but if you eat too much more sodium than you drink water, or drink too much more water than you eat sodium, then they won't be able to keep up. You usually shouldn't have to worry about this, but if everything you eat is salty, then maaaybe you should drink more water, or dial down the sodium in your diet. (Anything wet contains water, from energy drinks to the juices of fruits to sauces, so it's not very hard to get water. But some things contain a higher sodium-to-water ratio than you need, so they won't help you balance out a salty diet. Be mindful.)

Dietary fiber, aka non-digestible starches: I don’t have anything interesting to say about these. Conventional wisdom about fiber seems to be correct, as far as I know. I only listed it because it’s in most nutrition facts in the US.

So, now that you know the roles of the various kinds of nutrients, just eyeball the correct amounts of them for your diet. Broadly, the less carbs you eat, the more weight you’ll lose, but it’s not a race. Find a nutritious diet that makes you happy. Think about all your favorite foods and ingredients, and think about their nutrient breakdowns. Mentally award yourself points for eating nutritionally diverse foods. It’s a healthy thing to turn your ED instincts towards. Good luck!

(If people ask for sources I’ll add them, but I’ve already spent way too much time on this guide, so I won’t do it immediately.)

#biochemistry #nutrition #did #trans #ed #weight loss #nutritron science #eating disorders #health

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loralee01 · 4 years

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Food Pyramid is all Wrong! Obviously.

I’d like to share my opinion about something important to me— that I believe the food pyramid is incorrect and that the majority of us are eating all wrong. Perhaps the food pyramid works in some ways, but it cannot be not entirely accurate and should not be used as a standard for everyone. I believe each person may do best by creating their own food pyramid. The way our food pyramid is treating us, simply isn’t working.

I love to study health and nutrition and I have done so all my life, but without formal training of any kind. I wouldn’t accept formal dietary training by most people anyway, since I believe in listening to our bodies, and I think I know my body best. I have heard that our health and fitness is based 20% on exercise and 80% on what we eat, though heredity can skew these numbers by 70% (learned this as I worked in the medical lab). Studies have shown that slim to medium-sized people, and those who rarely vary in weight, live the longest and have fewer health problems. I have incorporated these evidences into my studies of what might, and what seems to work best for my goals of life longevity, and overall health, and quality of life.

I first became aware of nutrition when I was five years old. I had always been taught that candy wasn’t healthy for my body and that dinner was, but I didn’t understand why— until one day, I listened to my father comment to my mother that he was getting fat, and that he would prefer she not serve him fatty foods. This was the first time I understood (and to a small degree) about being what we eat.

I began, as a teen-ager, trying to find out what types of foods were best for me. I knew I would need self-discipline to be healthy without the help on my mother. I had mostly eaten whatever my mother served, and that had worked alright, but I wanted to go into the world as an adult having some sort of guide or even some rules to follow, and I wanted a good-looking bikini body. I started trying different things. I began to practice not eating when I was already full. I always remembered to eat my veggies. I stopped trick-or-treating on Halloween. I very rarely ate out, and I always avoided soda. I liked taking control of my nutrition.

Living on my own made it very easy to experiment and learn what worked best for me. This is when I created my own personal food pyramid, which I believe can work better for everyone, than the food pyramid we are all familiar with. Americans are known to have a longer life expectancy than many other countries. But we are also known for being obese and diabetic. How much longer could we live healthy lives if we had a healthier standard or guideline of what to eat?

Discovering those foods that seemed to work best for me, showed me how far I had gone from following the familiar food pyramid. So, I started a little month-long research, studying and finding what may very well be the healthiest food for humankind. I wondered which food should really be on the bottom of the food pyramid. My findings weren’t extremely surprising to me and probably won’t be to anyone else either.

I found wild salmon to be the healthiest food a human can eat— only because it contains almost all the nutrients necessary to sustain life. Salmon lacks fiber, and is low in iron and vitamin c, but all other nutrients found in it can also be found in bread, an assortment of vegetables, dairy products, eggs, and nuts. Now, I love salmon so this was exciting to me. But I also love to save money, and I began brainstorming how I could reduce my grocery bill by adding salmon to it. I found several other food items I could go nearly without if I was eating a certain amount of Salmon. Bread (not grains), pork, chicken, dairy products, cold cereal, canned and boxed foods, never enter my grocery cart. I don’t recommend going entirely without any specific food item, however. We need nutrients from all food.

I created a food pyramid from my own studies, and for myself, that I absolutely love. Here is what I have created: I have Salmon and other seafood on the bottom of my pyramid. The second level contains dark leafy greens. The third level up contains nuts, legumes (beans), and olive oil. Level four has all vegetables (besides the dark leafy greens), the fruits and the grains. Then red meat and egg yolk are on the very top triangle. There is no dairy on my pyramid, though I don’t consider it to be harmful in every case— I just find it unnecessary when eating lots of seafood. Too many of our dairy products have massive amounts of sugar or salt added as well, which we should be careful not to eat too much of. There also are no meats besides the seafood and red meat. Salmon has enough protein and nutrients to cancel other types of meat out. But red meat contains things only red meat has, which are essential for healthy blood and skin and hearts.

Did you know there are people who live off only seafood, coconut, and limes? When I saw this on some islands surrounding Thailand, I was amazed this was possible. Natives of the snowy north live off only seafood, other meat, and berries. A man was stranded on a ship in the early 1900’s for 3 years. After finishing the food on the ship, he was left to just fishing, and for two years, he ate only raw fish which provided most of his water as well. These are signs to me that fish is substantial and nutritious. Nobody ever lived off just vegetables for very long. Bread can come close if served with occasional vegetables and a protein. But certain types of fish alone can feed us for a very long time. Salmon can feed us the longest.

My food pyramid is very high in protein, so to follow my food pyramid correctly, I need to drink a lot of water. I know this is very different from the food pyramid taught to me as a child. The food pyramid from my childhood is the one that has grains on the bottom, then fruits and vegetables on the next bar up, then meat and dairy, then some pyramids I have seen contain oil and even candy on the very top. Candy on a food pyramid? And why does the food pyramid change so often? Are we still guessing what should be eaten?

The problems I see with the food pyramid where bread is on the bottom and candy is on the top, is that the people who live in places this is taught are mostly overweight and have diabetes and heart problems. They can still live long lives, however, but at what quality of life? Humans are made of meat, not bread. Besides, bread is a step away from grains as it is made of not only grains, but other ingredients as well including preservatives— grains are most nutritious when they are as minimally processed as possible. We eat too much also, which may be the main reason our food pyramid doesn’t serve us well. It is easy to eat too many grains as they are convenient and affordable. It is more difficult to eat too much fish, which often needs cooked before consumption. This is another reason fish is on the bottom of my pyramid. I can’t understand why candy is even on any food pyramid when candy should never be ingested.

Now some of us have health concerns. I have hypoglycemia and high hematocrit (iron), so I made sure my food pyramid would work well for this. I have pasta more frequently than may be necessary for other people since I process the sugars from pasta differently, and it helps me to have energy and to not slip into a dangerous low blood sugar level. I eat red meat less than some others should because of my higher hematocrit (which could cause a stroke. My food pyramid was put together with health concerns in mind. Our current food pyramid would not cater well to anyone with blood sugar issues because of the amount of grains and fruits recommended, which can mess with blood sugar levels.

Most Americans are fortunate to live with plenty of food options. There is usually no excuse to not eat right, except that we may not know how to do it. Some do not get to choose how they eat and then they must be happy with what they get. But, for those who are fortunate enough to decide for themselves, I have offered a suggestion to try— my food pyramid. See how it works for your budget, lifestyle, and body. If my food pyramid doesn’t work for you, then try creating your own, or even sticking with the one we use now. Regardless of what your food pyramid looks like, it is yours. To have a general food pyramid for everyone can be dangerous if we use it as our only or main guide to nutrition. There should be as many different types of diets as there are people on the planet.

I care about my life and my kids and friends. That is why I care about what goes into our bodies.

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danapointwellnesscenter-blog · 4 years

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Ever Make These Wellness Mistakes?

As the New Year progresses around, people vow to lose those last pesky weight or get rid of some unhealthy habit (such as using cigarettes or lack of exercise)-or to eat more nutritiously, sleep more effective or-you name it. Yet, according to According to Medical Everyday, 60 percent think they'll break their New Year's resolutions! Here's the good news: With a little knowledge and some uncomplicated, quick fixes you can help make 2013 the healthiest time of your life. Here are the top five wellness mistakes people produce: NOT GETTING ENOUGH SLEEP: A study by the Archives in Internal Medicine gave 153 people the rhino anti-virus (common cold) by nose drop. It was found who those studied who got at least seven hours regarding sleep per night were 300% less likely to capture a cold. So here's the bottom-line: Sleep deprivation leads to exhaustion, which can lead to chronic illnesses and injury-and even possibly weight gain since sleep has a primary effect on 3 hormones that regulate appetite. SKIPPING IN THE MORNING. Breakfast breaks the overnight fast and will start up your own metabolism. If you skip breakfast (or any other meal) your entire body will think it is starving and will go into protection mode through lowering your metabolism. That means you could actually gain weight by avoiding to eat a meal and you'll be fatigued, overly-stressed, fuzzy-brained and be used up mid-morning for that coffee and donut snack. You might oftentimes overeat at the next meal. too, since your body should insist on making up those lost calories. NOT PAYING AMPLE ATTENTION TO THE TOXINS HIDDEN IN FOODS: For instance, the processed meats, like bacon, hot dogs, and sausage, are often loaded with sodium nitrate, a preservative that can produce heart problems and Type 2 diabetes; research even details to it possibly increasing your risk of developing certain cancer. Diet soda and artificial sweeteners can lead to prolonged exposure to aspartame, a neurotoxic chemical additive in these products which could result in nerve cell damage, dizziness, and headaches; mass-produced snacks, like cookies and crackers usually include hydrogenated oils to lengthen their shelf life and are equally associated with diabetes and heart disease. TRYING TO FIGHT, RATHER THAN FIND OUT, ABOUT YOUR CRAVINGS: Cravings can give us brilliant the informatioin needed for our bodies. For instance, did you know that a sugar craving is often a mans cry for energy? Deconstruct it: Is that your system's way of telling you to slow down, engage in some stress decline, or to relax and sleep a little more?? By the way, once you determine what the body is telling you, you'll handle the cravings-and the weight will start releasing. NOT EXERCISING ENOUGH: Any individual remember the episode of the television show "Everybody Loves Raymond" when Raymond becomes thrilled with the sudden, dramatic strengthen in his sex life-until he finds an exercise style flier-featuring the photo of a very handsome instructor regarding his wife's bedroom table? He thinks the driving instructor is the reason for her sudden interest but, when he confronts her, she says: "Has it ever occurred to your account that I'm just feeling much better about myself today? " So there you have it. Exercise makes us feel better physically and mentally. It fights exhaustion by carrying oxygen and nutrients to the cells as well as helps detoxify the body by getting rid of toxins, accumulated waste products and poisons. It also improves our mood by launching those natural, feel-good substances, endorphins which, in turn, even help us handle stress and makes us rest better. ... AND HERE'S A BIG WELLNESS MISTAKE FOR YOUR FAMILY DOG The wellness-centered family includes everyone, even the 4-legged furry children. Even if we don't realize it, we detect each other's energy and dynamics. As one vet fairly recently told me, "If someone comes in with an overweight pet, When i look first at the owner-and chances are, he or she is also over weight. " Even if you're tempted by a rocky economy, won't cut corners on your pet's health. February is Countrywide Pet Health Month, so earmark it as a reminder to take your furry child in for a check up. Just like humans, early detection is best. Regular pet checkups will probably monitor your animal's overall health, focus on prevention and education-and, quite possibly, save you money in the long-term. Think that extra -pound or two on your pet is no big deal? You better think again: A couple of extra pounds on an animal is comparable to 30-50 pounds about the human. Please remember also that your pet can't reveal when it's in pain; what you might think is just workout bad behavior can actually be an acting out for just a tooth-ache, stomach-ache, or something else. Ever hear the tale of the cat that urinated in the bathtub? Turns out typically the cat only wanted to bring her urinary tract illness to the attention of the owner. "When a problem is still smaller, it can be less complicated and less expensive to manage, and I notice this a lot with dental care, " says Dr . Emmanuel Farber, DVM, of West Chelsea Veterinary in Nyc. "Sometimes people will wait until the tooth is abscessed before they come in, but if the problem was caught two to three or six months prior, that tooth probably could have been preserved. " Irene Ross is a certified health and nutrition trainer who helps people get off the diet roller coaster--to reduce the weight, keep it off and live the life of health, abundance, increased energy, reduced tension and happiness!

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loseweighthacks101-blog · 4 years

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Top 15 Weight Loss Myths

There are plenty of common weight loss myths that people live by when it comes to their health. It is difficult at times to separate the fat loss myths and fact from what is true. Many sound true while others are just laughable. I once examine somewhere that if you drink water at night that you are going to gain weight or that if you scratch your head labor you are going to lose your hair.... Weight Loss Myth # 1 The more weight that I have to lose the more intense my own exercise routine should be Weight Loss Truth: Although having an intense workout routine is great, there are a few things you should consider: the first being that will everyone is at a different level when it comes to their fitness and how much intensity they can actually handle. If you have ended up physically inactive for a number of years, an intense work out for you might be, walking half a mile a day. After you go around that half mile you notice that you are sweating bullets and that you are tired. However , for someone who has been in physical form active for many years, walking half a mile can be done without a sweat. Everyone has a different definition of precisely what "intense" is. If intense for you is working out for an hour a day, but due to life's busy arrange you only have time for 20 minutes a day, then those 20 minutes will go an extremely long way. It may possibly not necessarily be classified as "intense", according to your definition, but those little cardio moments will have confident health altering effects. Fat Loss Myth # 2 Stress and weight gain do not go hand in hand Losing weight Fact: This is one of those "laughable" myths. To learn more how stress is adding lbs. to your life please get my free E-Book, "Psychology of Releasing Weight" Weight Loss Myth # 3 I can lose weight while taking in whatever I want Weight Loss Truth: Sir Isaac Newton once said " What goes up must come down. inch There are natural principles that govern our lives. If you throw a ball up in the air, it will come back down. You can sit on your couch and imagine and visualize that the ball will staying afloat in the air, but natural principles teach us that it will come down. Same goes when it comes to our excess weight. This is one of the most common weight loss myths out there. It is illogical to think that your health and weight are going to be in stabilize if your nutrition consists mainly of twinkies, chips, and donuts. Sure you can burn it off just by exercising, but most people whose diet consists of mainly junk food are probably not disciplined enough to stick to a fitness routine. I do know a few people who, from the outside, look like they are in good shape, because they are not "fat, but who have excessive cholesterol. Just because I feel sorry for crushing the hearts of so many twinkie lovers out there, I would claim this. You can eat junk food, cookies, chips, ice cream, pizza, burgers.... All of those "soul satisfying foods", but it surely should be in moderation. Anything in excess is never good. Fat Loss Myth # 4 Skipping meals constitutes a way to lose weight Weight Loss Fact: There are numerous studies that show that people who skip breakfast and eat a lower number of times during the day tend to be a lot heavier than who have a healthy nutritional breakfast and then eat 4-6 small foods during the day. The reason to this might be the fact that they get hungrier later on in the day, and might have a trend to over eat during other meals of the day. Weight Loss Myth # 5 I will not shed weight while eating at night Weight Loss Truth: You can over indulge in food during the day and not eat a single thing at night and you should gain weight. As is the fact that you can starve yourself during the day and eat all night long and you still might gain weight. The key here is balance. If your body is telling you that it is hungry then perhaps you should listen to it. The reality is, that over eating, while not exercising, will cause you to gain weight; no matter what time of the day that you eat. Whenever My organization is hungry at night, as is my habit with other meals during the day, I try to select something that is usually natural in nature. Something like fruits, vegetables, or I might even make myself a fruit smoothie. At the time of those moments that I am craving ice cream or something sweet, I allow myself to get a few, and DO NOT feel guilty about it. Many people who are overweight live their life in guilt and shame. As i allow myself to get some, however , WITH MODERATION. Fat Loss Myth # 6 I'm not acceptable until such time as I lose weight Weight Loss Fact: The person who doesn't feel acceptable because they are fat is because they are not acceptable to help themselves first. The way that you think others view you is based on your view of yourself. I genuinely believe that one must become emotionally fit before becoming physically fit. I have gone through these self-limiting emotions in advance of. Once I realized that I was ALREADY ENOUGH in the eyes of God and that I had no need to prove average joe to anyone or to receive external validation for my self-worth, that made all the difference for me. As soon as you accept yourself as who you are RIGHT NOW and realize that you are already enough in the eyes of Goodness, you will not feel like you are not acceptable because of your weight. Weight Loss Myth # 7 I need to cut calories to lose pounds faster Weight Loss Truth: Cutting your calories down might be a great thing, if you are drastically overeating and filling your face. However , if you are eating proportionally then cutting calories might have an aversive affect. If you are cutting high fat calories and are starving your body, then that will lower your metabolism, or in other words slow it down, which may result in that you not losing any weight at all, even if you are "cutting calories" Fat Loss Myth # 8 Skipping dinners will help me lose weight Weight Loss Fact: Skipping meals may actually cause you to gain weight! You will become too hungry but will eventually have to eat. This will knock your metabolism off track and will eventually slow it down. See a car running low on gas (food), if you do not fill it up, it will eventually stop working. Same goes for our own bodies, we need to keep it fueled constantly. Weight Loss Myth # 9 I think I have genetic weight gain, that runs in my family! Weight Loss Truth: Can someone say E-X-C-U-S-E-S? I will not deny that there might be tastes for heavy parents to raise heavy children who will remain heavy their whole lives, but I don't think that there is actually a "fat" gene or DNA out there. What we do inherit from our family, primarily people directly raised us, are our views and beliefs. Your views about food, money, religion, state policies, education, etc . are based upon how you were raised. If you were raised in a home where the primary ingredients cooked where fried foods, then you might have a tendency to continue cooking and eating fried foods across your life. If that is the case then you might be a little heavy around the waist. The easy thing to do is to blame the application on those who were in charge of your upbringing, however , you ALWAYS have a choice to change. Fat Loss Myth # 10 Eating healthy is too hard Weight Loss Fact: Eating healthy is the simplest thing in the world..... once you have trained you to ultimately do it. How many times have you placed a goal to lose weight or to "eat better"? The first few days you are doing terrific, eating all kinds of foods which you normally wouldn't eat. Then something funny started to happen, you went back for a old habits and behaviors. This has happened to you in other areas outside of your health. It could be with making money, buying new job, or in your relationships. Creating a new habit takes time because our brain's do not like switch. Change to the brain is dangerous. Anyways, if you would like to learn more about how our brain attempts to sabotage people from creating new habits then please download my free E-book, "Psychology of Releasing Weight" Fat burning Myth # 11 You have to give up your favorite foods to lose weight Weight Loss Truth: What would a world without the need of chocolate and without pepperoni pizza be like??? I think it would be a torturous world to live in!! lol, today on a real note I completely disagree with this myth. You are definitely able to eat your favorite foods. Starving yourself of this kind of pleasure is not fun, and quite frankly you probably WILL eat it anyways. As may be mentioned before, the real key is moderation. If you are a steak lover, then perhaps it might not be the preferred things to eat it every single day, but perhaps once or twice a week. Those who know me personally know that I LOOOOOOOOVE roasted chicken wings with pizza. In a perfect world where I wouldn't gain any weight and my blood vessels were clog-less, I would love to eat it several times per week, well more like every day. However , I know that people aren't the healthiest of food choices so I have it about 2-3 times per month. I am not abandoning my favorite foods, I am just eating it in moderation so that it doesn't catch up to me in the form of pounds. Fat Loss Myth # 12 Overeating is caused by hunger Weight Loss Fact: Nice try there. If only we're able to blame "hunger" for it. In fact , this person we call hunger has nothing to do with you OVEREATING. It'd have something to do your body telling you that it is time to "fuel up" and that it needs food, but that is not symptomatic that one should overeat. What causes many people to overeat are different reasons. One of the main ones is feeling of pressure, depression, loneliness, anxiety, fear, and other down grading emotions of that nature. Many times food can be a means of pleasing your needs. You might be actually getting your needs met through your foods. For example , if you live a lonely lifetime, and aren't very happy, then food could perhaps be a means of you feeling happy and comforted. There are many other articles that I have written on this subject but suffice it to say that overeating is NOT cause when it is hungry. Weight Loss Myth # 13 Only drastic diets work Weight Loss Truth: There goes that phrase again... DIEt.... those "drastic diets" are only good for quick weight loss and rapid weight gain once you get from it. These drastic diets range from the "cookie diet", lol.... All that way to "the water only diet"..... I am sure you may lose weight while on these DIEts, however the weight will be gained right back and usually with some increased weight as a bonus Fat Loss Myth # 14 I am too fat and too far down the road to begin Weight-loss Fact: A long journey begins one step at a time. It is natural to expect instantaneous results and to even worry the road ahead of you; especially if you are extremely overweight. The secret here is to make SMALL incremental changes. Don't hope perfection because that will lead you to disappointment. You are never too far down the road to where you cannot see the sun's lightweight...... Weight Loss Myth # 15 I can't do it, I have tried many times and have failed Weight Loss Truth: The great Holly Ford once said "Whether you think you can, or you think you can't- you're right. '"...... It is 90% mindset, and 10% actually getting off your butt and doing something about it. You fall down, you get back up.... people fall down again, you get back up again. If you have tried to lose weight in the past then it is time to keep intending. Discouragment is to losing weight as is a piece of fried chicken to a vegetarian...... they DO NOT go hand in hand.

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ericleo108 · 5 years

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🍲 The Sustainable Miracle Diet 2019

The Sustainable Miracle Diet

The biggest contributor to greenhouse gas emissions is agriculture or how we produce food. There's every reason to have a plant based diet. It's healthy for the individual and sustainable for the planet. The sustainable miracle diet is what we should be eating to be best in health both internally and environmentally. It’s about the effect we are having on our environment and our bodies.

This work will focus on the ocean and then how we farm to explain what is wrong and what needs to change about our food systems. Along the way we’ll discuss ocean dead zones, plastics, the real price of beef, food choices and rituals especially made with your buying power, industrial meat packing, lobbying, and the challenge of marketing healthy and sustainable food. A number of documentaries will be used as resources.

The Ocean

Ocean dead zones are created from the run-off of farms down river flowing into the ocean. The phosphorus and other fertilizers create algae blooms that eat up all the oxygen so fish can’t breathe. It’s not sustainable. “The documentary “Racing Extinction” talks about ocean acidity levels and how sea shells can’t grow fast enough to outgrow ocean acidity eating its shell. This acidity is created by global warming and the oceans absorbing the increased amount of carbon in the atmosphere.

The other major problem with the ocean are the rising amount of plastics. Micro plastics are everywhere especially in the ocean where there’s plastic smog. When fish consume plastics they also consume the chemicals attached to the plastic. This works its way up the food chain and into human’s diet.” Plastics leach BPA and other EA (Estrogen Activity). For more watch the documentary “A Plastic Ocean” on Netflix.

Carbon Sequestering Farming

As you can learn about in the documentary “Sustainable” on Netflix, Carbon Sequestering Farming is a sustainable farming practice that needs to be replicated. We need that and sustainable carbon sequestering farming on a large scale.

A large part of our farming goes into raising beef. “660 gallons of water for one quarter pound hamburger or 2,500 gallons of water to produce one pound of beef. 55% of water usage goes to animal agriculture. Animals produce 65% of the worlds nitrous oxide which is 296 times greater than CO2.”

The baby boom generation is the single most impactful generation this planet has ever seen. We could end world hunger if we took the feed we feed livestock and turn it into food for humans. Livestock with its use of land has a greater effect on the environment than the transportation industry. This is why the biggest environmental effect you can make on the environment is by being on a plant based diet.”

Public Awareness of The Lobby

Much of our system is put into place because it makes money and those businesses lobby the government for subsidies. As discussed in the documentary “Cowspiracy” on Netflix, “Lobby groups set the policy decisions. We subsidize beef and farming in general and we don’t pay the true costs of that beef. If the burger cost $4 there’s $7 the public pays.”

We eat to much sugar, evidence of our poor western sugar filled diet is in childhood hypertension and diabetes. The middle aisles are the western diet but the healthiest food is in the produce aisle and their are not health claims. In the documentary “Food Inc.” on Netflix, Michael Pollan talks about how production of the food industry is deliberately kept from us. 4 companies control 80% of the beef market and it makes them large, powerful, and influential.

For example, Tyson is the biggest meat packer ever and changed everything about production including farming. There’s only a few companies and crops in the grocery store. They are just clever rearrangements of corn. We are engineering our food. Cheap corn has allowed ourselves to keep the price of meat low because that’s what the animals are fed. With the cost of long term health effects from a western diet it’s better for the individual and society to eat healthy and sustainably.

Market Awareness

In a larger perspective you have to be a scientist to understand why plastic pollution affects fish toxicity as it pertains to edible consumption and especially in the larger aspect the The Psycho Consumption Cage and why your not educated or shown a healthier diet since prematurity. I understand the need to simplify decision making by saying shop in the vegetable aisle and you don’t have to be a scientist but as a properly functioning society we still need to be activists promoting healthy sustainable farming methods through our buying power and we have to at least be informed, if not scientific about our decision making. The problem is all that is supposed to be on automatic through the market but the populace is not educated enough to understand and demand a better diet for the benefit of themselves and the planet.

“Poor nutrition” marketing (like fast food) is targeting the poor so they have double the cases of disease related death due to poor diet. This is a catch 22 in capitalism. Fast food needs to advertise to a market that will buy their low quality food, they even change policy to price it that low, and that market is under educated financially strapped citizens that are looking for value and convenience. It’s a cycle where businesses are supplying to a market that can’t afford and doesn’t know to demand better alternatives with their money.

Who’s To Blame?

The problem is that McDonalds can come up with affordable healthy alternatives but if there’s no profit and the public doesn’t buy, McDonalds is not going to supply a product with no demand. McDonalds would have to educate their market or try to capture the already plant based consumer that probably doesn’t like the rest of their product line.”

In the documentary “Food Choices” it really comes full circle that we eat a poor diet, called the western diet, and use pharmaceutical medicines, western medicine, to fix the problem. It seems as though we never get to the fundamentals. If we want a healthier environment and a healthier world we have to focus on sustainable nutrient rich farming and eating rituals and we have to teach the next generation to crave a healthy and sustainable diet.

School Lunches

“Getting children addicted to a plant based diet that’s better for everyone and everything is desirable so they see it as normal, desirable, and tradition. This could be accomplished by changing what’s served at the school cafeteria while educating the students about their diet. In this way we could change America’s dietary desires and habits in a generation.”

What we know about food is cultural. We have to focus on socializing the next generation to a healthy and sustainable diet. Let’s put it this way, the Japanese and Asia has been socialized to eat live octopus. I’m pretty sure if they can get over the live slimy, wiggly tentacles our kids can come to like a veggie burger. Especially for the rest of the world, such as aired dry lands, socializing eating bugs is sustainable and high in protein. Relatively unknown is you can use cricket flour in baking. Remember it’s about socializing from a young age to invoke normalcy in healthy and sustainable food.

#🍲 The Sustainable Miracle Diet 2019 #Sustainability #Agriculture #Beef #Cowspiracy #Food Choices #Food Inc.#A Plastic Ocean #Sustainable #Racing Extinction

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waughnygaard9-blog · 5 years

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6 approaches To Accelerate weight And Drop Pounds

Total Slim Keto Review You should guessing at what to consume or making hasty choices without full well knowing exactly what number of calories will probably be that meal, the protein, carb and fat contents too. Eat 5 meals per day, 3-4 hours separated. Setting a ketosis diet plan menu for women schedule will help boost your metabolism to burn more weight. This will give the actual the adequate nutrition needed to perform at optimal diplomas. Your pattern of consumption is extremely as well as the foods you eat. I recommend high fiber, low fat, high protein, moderate amount of carbs, and also low sugar regiment. Is actually because not something you do for a month and just bail on the coverage. This is a healthy lifestyle well-built to make permanent that means you can keeping the weight off for effective. Some of the best tasting meals in earth are the healthiest. An exclusive protein diet was never meant for you to become diet program for normal healthy individual, but mainly for individuals with epilepsy. A protein meals are high in fat and low in carbs. When not having carbs several of different things will start to happen. The lower carbo diet may be called the lasting "fad" in the news media. Considering the variety of variations towards the low carb diet, it appears that this eating system will forever experience the thing. Whether you are a football coach, administrative assistant or high school teacher, a person's looking flip fat into something else, namely muscle, the low carb cyclical keto guidelines is that you. This low carbohydrate diet helps method burn fat as vigor. There is a feature at least 1 hour of exercise 5-6 days a week with collected. However, if you limit the number of carbs you take in, you body in order to forced the following stored fat to maintain your body moving each holiday. Those who have used the ketogenic diet have had the capacity to lose the 20 pounds they wanted to obtain rid of in just 4 numerous weeks. Failure to exercise properly with this diet will help make the results take longer to arise. Do notice how silly naming a diet plan can be? This is a person shouldn't get up to date classifying this makes and painting yourself into a corner when deciding across the best diet to fat. Eat enough, but don't overfill themselves. This helps two ways: Fiber expands with your stomach, a person feel detailed. Water is a major nutrient in the process of losing burden. Your body cannot burn fat efficiently without enough water. A last thing: removed the midnight snacks. Phase 1:.[consume] 1-1.5 grams of protein per pound of body volume.Keep your intake consistent during the day, Ingesting about 30 grams at each meal. At insurance providers the employees are getting together and implementing a "healthy food" only zone. Very much like many with the schools, no sweets out loud. Instead of celebrating everyone's birthday separately with cake and ice cream have one big celebration once each. Instead of cake and ice cream everyone brings a healthy snack to share. It's still celebrating with food and friends. Might be enhanced?

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dinakaplan · 5 years

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Are Sweet Potatoes Good for You? Everything You Need to Know

Sweet potatoes are a favorite fall food. But are sweet potatoes good for you and should you be eating them year-round? Here’s what you need to know about sweet potato nutrition, sweet potato health benefits, and more.

When I was a kid growing up in British Columbia, my kale and turnip-loving parents didn’t feed us processed sugar of any kind.

But once in a while, on a special occasion, we’d have sweet potatoes. When they were baking in the oven, our tiny cabin would fill with warmth (which was its own special treat, especially in the Canadian winter!) and the exquisite smell of sweet-potatoey goodness.

Clearly, I’m extremely fond of sweet potatoes. So when I decided to write an article about them, I had to check all my happy memories at the keyboard and look at the evidence.

Are sweet potatoes good for you? Are there any sweet potato health benefits? Where do they come from?

How can we prepare them, aside from in holiday casseroles and pies? And most confusing of all (to almost everyone), what’s the difference between sweet potatoes and yams?

Meet the Sweet Potato

iStock.com/smartstock

Sweet potatoes (Ipomoea batatas) are large, starchy, sweet-tasting vegetables. They actually belong to the morning glory family.

Despite the shared name, sweet potatoes are only distantly related to the potatoes used to make French fries or potato chips. Non-sweet potatoes (including red, white, and Yukon gold varieties) are part of the edible nightshade family. Other members include tomatoes, tomatillos, eggplants, peppers, pimentos, and Goji berries.

Sweet potatoes are root tubers. Other root tubers include beets, carrots, parsnips, celeriac, and turnips. Root tubers store water and energy, like starch and other carbohydrates, underground. They draw upon these resources to feed the aboveground parts of the plant.

The Origin of the Sweet Potato

Sweet potatoes are some of the oldest foods known to humanity.

They are native to Central and South America. We have fossil evidence that sweet potatoes were growing in the Americas 35 million years ago. But very recently, scientists discovered 57-million-year-old leaf fossils in India that appear to be ancient morning glory leaves. This could beat the American claim as the point of origin of the sweet potato family by about 22 million years.

Wherever and whenever they originated, and however they have traveled the globe, I’m incredibly thankful that most of us have sweet potatoes in our lives today.

What’s the Difference Between a Sweet Potato and a Yam?

People often mistakenly refer to sweet potatoes as “yams.” But these two plants aren’t actually related at all.

Yams are related to grasses and lilies and native to Africa and Asia. They’re usually cylindrical with black or brown, rough, bark-like skin, and white, purple, or red flesh. Sweet potatoes have characteristic tapered ends with smoother skin.

You can find sweet potatoes at just about any grocery store. However, in North America and Europe, you will only find true yams stocked at international and specialty markets.

You might be thinking, “but I see yams at my grocery store all the time” — and you’d be right that they’re labeled that way. But this label is deceiving.

There are actually two types of sweet potatoes in most mainstream produce sections: firm and soft. Grocers needed a way to differentiate between the two types. The soft kind, which includes the Garnet and Jewel varieties, resemble yams. This is how they picked up the false name.

How Many Sweet Potato Varieties Exist?

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While most supermarkets carry one or two different types of sweet potatoes, about 25 varieties are available in the United States. And I was amazed to discover that this represents only a tiny fraction of the total diversity of sweet potatoes.

The sweet potato geeks of the world may be fascinated to know that the International Potato Center in Peru maintains a gene bank consisting of over 6,500 varieties of sweet potato. I don’t know about you, but personally, I wish I could try them all!

Sweet potato varieties range in color from dark red to brown to purple to orange-yellow to white. They also have different tastes, sizes, shapes, and textures.

Here are Just a Few of the Most Popular Types of Sweet Potatoes:

Garnet, Jewel, and Beauregard sweet potatoes have reddish-orange skin and deep orange flesh. These are often the ones masquerading as yams at mainstream grocery stores. Who knew sweet potatoes could be so sneaky?

White sweet potatoes are crumbly, with white flesh and golden brown skin. They don’t contain as many antioxidants as orange varieties.

Okinawan sweet potatoes are also known as purple sweet potatoes because of their high anthocyanin content. Anthocyanins are the pigments that give red, blue, and violet plant foods their beautiful colors. Anthocyanins are also what give Okinawan potatoes 150% more antioxidant power than blueberries.

Despite their name, Okinawan potatoes are actually native to the Americas. They were brought over to Japan sometime in the 16th century, where they grow well and have become a staple in Japanese dishes. In North America, you will most likely find true purple sweet potatoes in an Asian supermarket.

Japanese or Satsumaimo sweet potatoes are known for being sweeter than most other types. This is especially true when they start caramelizing in the oven.

Sweet potatoes are very hardy vegetables. They’re able to grow at many altitudes, in many climates, and under compromised soil conditions. Even if you don’t have the greenest of thumbs, sweet potatoes are pretty forgiving with just a little TLC.

What Makes a Sweet Potato Sweet?

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Have you ever smelled a sweet potato caramelize in the oven or used them to make a pie or a cake?

If so, you know that even though they aren’t related to what we think of as potatoes, at least the “sweet” part of their name is entirely appropriate.

When you heat sweet potatoes, an enzyme starts breaking down their starch into a sugar called maltose. Maltose isn’t as sweet as table sugar. But it’s enough to satisfy a sweet tooth that hasn’t been entirely overwhelmed by M&M’s and Hershey’s Kisses.

You can control the sweetness of sweet potatoes somewhat by how you cook them. Cooking sweet potatoes quickly (for instance, by steaming them or cutting them into smaller pieces before roasting) can reduce their ultimate sweetness.

On the other hand, cooking sweet potatoes slowly on low heat will allow that maltose-making enzyme more time to convert the starch into sugar — giving you sweeter sweet potatoes.

Looking for even more control over the sweetness? The sweet potato enzyme is activated once they reach around 135°F and stops working at around 170°F. (That’s 57° to 77°C). So the more time they spend in that range, the sweeter they’ll be.

Are Sweet Potatoes Good for You?

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The people of Okinawa, Japan have traditionally enjoyed one of the highest life expectancies in the world. I discovered this when my dad was researching his book Healthy at 100: The Scientifically Proven Secrets of the World’s Healthiest and Longest-Lived Peoples.

One of those secrets, it turns out, is lots and lots of sweet potatoes. The traditional Okinawan diet consists of minimal meat, dairy, eggs, and processed foods. Instead, they eat mostly whole plant foods. And they get a remarkable 60% of their calories from sweet potatoes alone.

It’s partly because of this high-fiber and antioxidant-rich dietary pattern that Okinawans enjoy such a long lifespan. Living to be one hundred years or older is not uncommon in Okinawa. Okinawans also experience less chronic disease than Americans do — with significantly fewer deaths from heart disease and cancers of the colon, breast, and prostate.

Traditional Papua New Guinea Highlanders have also been known to eat a lot of sweet potatoes. In fact, tubers like sweet potatoes and yams provide 90% of their calories!

They don’t eat much, if any, meat either. How has a sweet potato-based diet affected their health?

A study published in the Journal of Internal Medicine in 1994 found that, when these native groups still followed this traditional way of eating, they enjoyed lower blood pressure and weight than Westerners. And they almost never experienced heart disease, strokes, or other modern chronic diseases.

So are sweet potatoes good for you? Yes, they are!

What makes them so good for you?

Sweet Potato Nutrition

Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper.

They get their orange color from beta-carotene, which is a pigment and antioxidant. Sweet potatoes also contain a modest but helpful amount of protein — around four grams per cup when cooked.

When compared to white potatoes, sweet potatoes offer more vitamins and antioxidants. Surprisingly, considering their sweeter taste, they also have a mildly lower glycemic index score. This makes them slower to digest.

But the greatest sweet potato nutritional glory of all may be its rich supply of vitamin A. A single sweet potato offers over double the daily value for vitamin A.

Sweet Potatoes Are Remarkably High in Vitamin A

Worldwide, vitamin A deficiency is the leading cause of preventable blindness in children. An estimated 250,000 to 500,000 children become blind every year due to a lack of this critical nutrient. Half of these children die within a year of losing their sight.

Hoping to solve this problem (and with perhaps a few other less noble motives in the mix), over the last several decades, biotechnology companies, governments, foundations, and scientists have spent hundreds of millions of dollars attempting to develop and popularize “golden rice.”

This is a form of rice that’s been genetically engineered to provide beta-carotene (a precursor to vitamin A). Despite decades of effort, the product still hasn’t reached the market.

How ironic that this same effort could have gotten sweet potatoes and the means to grow them into the hands of most of the impoverished families now suffering from vitamin A deficiency. Of course, that wouldn’t have made biotech company, Syngenta, any money. But it would have helped a whole lot more people than golden rice ever has, and most likely, ever will.

News flash: The biotech industry and its supporters have long promoted GMO golden rice as an urgently needed solution to vitamin A deficiency. But in late 2018, in a surprising twist, the US Food and Drug Administration (FDA) concluded its consultation process on golden rice by informing the current developers, the International Rice Research Institute (IRRI), that golden rice does not meet the nutritional requirements to make a health claim.

In effect, the FDA was saying that GMO golden rice offers no meaningful nutritional benefits.

Which again raises the question: How much better off would people be if the hundreds of millions of dollars spent on developing golden rice had instead been used to support the growth of sweet potatoes, carrots, and other vitamin A-rich vegetables in parts of the world where vitamin A deficiencies are a problem?

10 Incredible Sweet Potato Health Benefits

The unique nutritional profile of sweet potatoes makes them powerful allies in preventing disease and supporting overall health.

Here are some health benefits of adding sweet potatoes to your diet.

Sweet Potato Health Benefit #1: They Support Digestive Health

Sweet potatoes are an excellent source of fiber, especially when you eat the skin. Fiber is important for your digestive health, preventing constipation and serious diseases, such as colon cancer.

One medium sweet potato has six grams of dietary fiber. They also contain resistant starch, a type of starch that plays a role in feeding your body’s “good” bacteria.

Sweet Potato Health Benefit #2: They Keep Your Heart Healthy

The high fiber content of sweet potatoes can lower LDL (bad) cholesterol levels, helping to prevent cardiovascular disease.

Sweet potatoes are also high in potassium, which works in balance with sodium in your body to maintain healthy blood pressure.

They’re also high in copper, an essential metal for making red blood cells and keeping your heart healthy. Low levels of copper have been linked to dangerously high homocysteine, blood pressure, and LDL cholesterol levels.

Sweet Potato Health Benefit #3: They Help Stabilize Blood Sugar

The fiber and complex carbohydrates in sweet potatoes can help keep your blood sugar stable. And it can help you feel full longer. Sweet potato varieties also contain other substances that benefit stable blood sugar.

A 2004 study published in Diabetes Care successfully used Caiapo, an extract from white sweet potatoes, to naturally reduce and manage blood glucose in people with type 2 diabetes.

The 30 participants who were given 4 grams of Caiapo every day for 12 weeks saw a decrease in their HbA(1c) (going from 7.21 to 6.68), fasting blood glucose (143.7 vs. 128.5), and two-hour blood glucose (193.3 vs.162.8). The 31 participants who were given a placebo instead saw no such results.

Sweet Potato Health Benefit #4: They Can Boost Your Immunity

Sweet potatoes are rich in antioxidants that prevent free radical damage in your body.

One cup of baked sweet potato contains 52% of your daily value for vitamin C, which is important for wound healing and tissue repair.

And the vitamin A in sweet potatoes helps your body make immune cells that stave off infections and disease and have anti-tumor effects. Purple sweet potatoes contain especially potent antioxidants.

Sweet Potato Health Benefit #5: They Are Good for Your Eyes

Sweet potatoes contain several nutrients that have been linked to improved eye health and vision. Some of the most powerful are the carotenoids. They include alpha-carotene, beta-carotene, lutein, and zeaxanthin.

Beta-carotene, when taken as a supplement in isolation from the other carotenoids, can cause imbalances. But when eaten in foods, where it is always accompanied by, and in balance with, an entire suite of carotenoids, it’s been shown to have powerful anti-cancer and vision-enhancing properties.

Orange sweet potatoes (as well as other orange plants, including carrots) have particularly high concentrations of carotenoids.

It’s not just the orange sweet potatoes that are good for your vision, though. A class of anthocyanins called PSPA, derived from purple sweet potato roots, might also benefit your eyes.

A study published in Food & Nutrition Research in 2015 looked at whether PSPA could influence the health and growth of human retinal pigment epithelial (RPE) cells.

Why does this matter? The RPE is responsible for helping your eyes absorb light. It also directs immune response when faced with a threat to eye health. The researchers found that PSPA promoted DNA synthesis and healthy RPE cell growth and survival. They concluded that PSPA could potentially find use as a supplement for maintaining healthy vision.

Sweet Potato Health Benefit #6: They Fuel Your Brain

Sweet potatoes also contain compounds that help your brain function at its best, including choline and manganese.

Choline is an essential nutrient for brain growth and development, as well as the synthesis of the neurotransmitter acetylcholine that sends messages between cells.

Manganese is also important for brain health. It binds to neurotransmitters and helps move electrical impulses through your body faster. You can find 43% of your daily value of manganese in one cup of baked sweet potato.

The anthocyanins unique to purple sweet potatoes may also have memory-enhancing properties.

Sweet Potato Health Benefit #7: They Can Help Ease Stress and Anxiety

Sweet potatoes may help you relax. They’re high in magnesium, which has been shown to play a role in calming the brain. Magnesium deficiency has been linked to depression, mood disturbances, and headaches.

Other good sources of magnesium include avocados, legumes, tofu, nuts, seeds, and leafy greens.

(I’m dreaming right now of a loaded baked sweet potato piled high with a soft nut cheeze, avocado, a drizzle of flax oil, and a sprinkle of seasoning. It’s also accompanied by some freshly steamed and piping hot leafy greens for a delicious, magnesium-rich meal.)

Sweet Potato Health Benefit #8: They Can Help Boost Fertility

Vitamin A is an essential nutrient for healthy reproduction. And as we know, sweet potatoes are a fantastic source.

Sweet potatoes also offer a rich supply of iron, which has also been shown to be important in supporting fertility.

Sweet Potato Health Benefit #9: They Can Help Fight Cancer

Sweet potatoes are a rich source of cancer-fighting antioxidants, especially in their skin. They have other anti-cancer properties, too.

Up to 80% of the protein in sweet potatoes is a type of storage protein known as sporamin. This unique protein has been studied for anti-cancer ability and found to be effective in several disease types.

Research has been promising in the use of sporamin to inhibit tongue, gallbladder, and colorectal cancers. It has also been shown capable of slowing cancer cell growth and reducing cell migration and invasion in metastatic cancers.

Sweet potato peels, particularly those of the purple varieties, may be especially powerful when it comes to cancer prevention.

A study published in Nutrition and Cancer in 2016 looked at the antioxidant and anti-cancer effects of an extract from sweet potato peels. They found promising anti-cancer activity for cancers of the breast, colon, ovary, lung, and head/neck.

Sweet Potato Health Benefit #10: They Have Anti-Inflammatory Effects

Eating sweet potatoes may also help reduce inflammation.

This is chiefly due to their high levels of beta-carotene, vitamin C, and magnesium. Their abundance of antioxidants doesn’t hurt here, either.

One of the particular antioxidants that’s found most abundantly in purple sweet potato flesh is cyanidin. Cyanidin has been linked to reducing inflammation, especially in the digestive tract.

How to Choose and Store Sweet Potatoes

Next time you shop for sweet potatoes, here are a few things to keep in mind.

When you pick one up, take a close look at its skin (no, you don’t have to pack your magnifying glass). It should all be mostly the same color without visible signs of decay or cracking.

Give it a little squeeze. You don’t want your sweet potato to be squishy anywhere, as this could indicate rotting.

When you get your sweet potatoes home, make them a nice place to rest in a basket on your countertop or pantry. You should keep them dry and cool (room temperature, not refrigerated).

Typically, you should use sweet potatoes within a few weeks of purchase.

The Best Way to Prepare Sweet Potatoes

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Maybe you eat sweet potatoes regularly. Or maybe you only think of them as a seasonal side dish.

Me? I’ve enjoyed a baked sweet potato for breakfast with a delicious organic tofu chive spread on it. Or for lunch with salad dressing or a peanut curry sauce. Or as a base for dinner, or even dessert.

I haven’t tried a steamed sweet potato smoothie (although, come to think of it, maybe I should!). Sweet potatoes are delicious, incredibly versatile, and you can eat them in more ways than you think.

You can prepare them by boiling, steaming, baking, stir-frying, grilling, or cooking and mashing.

But the bottom line is: You just might want to cook sweet potatoes in whatever makes you most likely to eat — and enjoy them.

The only way I’d recommend not preparing sweet potatoes is by deep-frying them. This isn’t the healthiest way to cook food anyway. But for sweet potatoes, it can actually lead to the creation of acrylamide — a potential carcinogen.

If it works well with your recipe, try leaving the skin on for some potent fiber and nutrients. Sweet potato skin is also full of antioxidants. In fact, sweet potato skin may have over 10 times the antioxidant power of the flesh inside.

Including a few grams of fat in your sweet potato recipes can significantly increase the amount of beta-carotene your body absorbs from the meal. Just use a small amount of nut butter, avocado, olive oil (if you use oil), or have a fat source in the same meal.

5 Healthy Sweet Potato Recipes

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My mouth is watering as I think about all the ways you can prepare sweet potatoes.

Check out some of these healthy recipes if you want some delicious ideas.

Oil-Free Baked Sweet Potato Fries from the Conscious Eater

These healthy, seasoned, oil-free fries take little time to prepare and could pair well with just about any meal.

Sweet Potato Casserole with Herbed Mushroom Stuffing from Forks Over Knives

Sweet potatoes provide the base of this filling, nutrient-packed casserole layered with mushrooms, onions, cranberries, and savory herbs.

Berry-Stuffed Breakfast Sweet Potato from Forks Over Knives

Sweet potatoes may not be a traditional breakfast, but this hearty recipe will have you starting your day with a slew of antioxidants and a nice, warm belly.

Sweet Potato Coconut Curry Soup from Minimalist Baker

Here’s a sweet and creamy soup with a little bit of spice and fewer than 10 ingredients.

Healthy Sweet Potato Pie from Chocolate Covered Katie

You don’t only have to reserve your sweet potato pie consumption for the holidays. Enjoy this flavorful, filling, healthier dessert any time of year.

Sweeten Your Health with Sweet Potatoes

Fiber, complex carbohydrates, vitamins, and minerals are essential for good health. And sweet potatoes are a fantastic way to add them to your diet.

Many of us have ancestors who reaped their benefits for a very long time, and there’s certainly no need to stop now. Luckily, sweet potatoes are affordable, easy to use and store, and available in many parts of the world all year long.

Sounds pretty sweet to me!

Tell us in the comments:

Did any of the sweet potato health benefits surprise you?

Will you eat more sweet potatoes now?

What’s your favorite way to enjoy sweet potatoes?

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Read Next:

Are potatoes healthy? The surprising truth about this controversial vegetable

[Read More ...] https://foodrevolution.org/blog/sweet-potato-health-benefits/

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ketodiet-emily · 3 years

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5 Myths About the KETO Diet That You Shouldn't Believe

If you’ve decided to commit to the high-fat, very-low-carb plan after hearing about its touted perks – a sharper memory, less brain fog, more energy, stabilised blood sugar, or most common, quick weight loss – there are a few things you need to know first. Approaching this fad diet fully informed may better set you up for success: Myth 1: Your Body Goes Into Ketoacidosis Reality: It’s ketosis that causes the fat burn in keto. When you go on a keto diet, you enter ketosis, a metabolic state where your body uses fat for fuel (rather than glucose, its preferred energy source). During this process, the body breaks down fat and converts it into ketone bodies. This is not the same thing as diabetic ketoacidosis, a potentially life-threatening complication of diabetes that happens when your body does not get enough insulin and ketone levels are simultaneously high. Myth 2: You Can Go on and off Keto and Still Keep the Weight Off Reality: Seesawing on keto will just lead you to gain all the weight back. Keto has become such a fad that people don’t understand what they’re getting into and jump into the diet, says Audrey Fleck, RDN, an integrative and functional dietitian nutritionist and certified diabetes educator in Perkasie, Pennsylvania. Because of that, people often follow the keto diet one day and then eat carbs the next, she says. But you’re not going to reap the potential benefits of sustained ketosis this way. Myth 3: Everyone Has the Same Carb Needs Reality: How many carbs you should eat really depends on your personal health. When you start a very-low-carb diet like keto, you may not realise how low in carbs it is. Followers typically consume 20 to 50 grams (g) of carbohydrates a day, often beginning on the lower end of that spectrum to help the body enter ketosis. Nonetheless, depending on factors (like physical activity), you may be able to go higher, says Fleck. She recommends teaming up with a dietitian who can calculate your nutritional needs. What’s more, sometimes it’s not even necessary to go keto, she says. “Some people have genetic issues with using fat for energy, making the diet even more difficult or ineffective for them”. FIND OUT MORE: 5 Quick and Easy KETO Weeknight Dinners Myth 4: Keto Gives You Permission to Eat as Much Bacon and Butter as You Want Reality: Keto calls for prioritising unsaturated fat in your diet. Yes, keto is a diet rich in fats. But that doesn’t mean you’re supposed to fry up a pound of bacon in the morning. “The ketogenic diet doesn’t give you the green light to eat all types of fats,” says dietitian Jill Keene, RDN, in White Plains, New York. The healthiest way to load up on fats is to limit saturated fats, like bacon and sausage, and to fill your diet with heart-healthy unsaturated fats, like avocados, olive oil, and flaxseed, along with nuts in moderation. Myth 5: The Keto Diet Is the Best Way to Lose Weight Reality: There’s no right diet for everyone. Just because your friend lost weight successfully on keto (or it seems as if everyone is talking about it) doesn’t mean keto is the diet that’s best for you. “The biggest misnomer I come across in my practice is that (a keto diet) is the end-all, be-all answer to losing weight,” says Keene. There are a lot of trendy diets out there, but in reality, she says, success comes from finding an eating plan that you can be consistent with. FIND OUT MORE: Is KETO The Key to WEIGHT-LOSS for Me? It’s Time to Start Get what you want, how you want it – with our personalised meal plans. When you take our survey, be sure to tell us what you prefer. Don’t eat dairy, eggs, seafood, or pork? We’ll remove those. Only have a short amount of time to cook? No problem. We’ll only add fast and easy recipes to your plan. One of the best parts about our personalised meal plans is that nothing is set in stone. If you don’t like a recipe – or don’t have the ingredients or time required to make it – we’ll give you a new meal suggestion. Read the full article

#Advice #Diet #Fitness #Health #Keto #Lifestyle #Mindfulness #Tips #Weight-loss

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gurumuscle · 3 years

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Top 10 Healthy Food. Best Fitness Foods (Healthy Eating Tips)

Fitness is all about health. Physical and mental health. It makes you strong, fit and healthy. But to stay fit and keep up with your healthy lifestyle, it is essential to eat and exercise right. This article will tell you what is the best healthy food for your fitness journey and how you can get these foods in your daily diet without visiting your dietitian. You can also start by measuring your body mass index (BMI) level, which will show you total body fat. Healthy fitness meals don't have to be only vegan food. People also think that regular exercise is enough for your physical health, but they completely forget about the optimal daily food intake for health. We at Guru Muscle call it Food 4 Fitness. You have to have a good relationship with food if you want to live a healthier lifestyle.

How can we categorize food? Calories play a big role in your healthy lifestyle!

If you are a regular reader of the Guru Muscle lifestyle blog, then you know that we are an advocate for healthy foods. But how can we classify food as healthy or not? There is no one answer to this question. For instance, fruit is considered healthy and some of them can help you with blood flow. It has vitamins and minerals but you also need to count on sugar and calories. You may think if I eat fresh fruit such as oranges and bananas, and salads made with lettuce and sweet potato, I actually eat healthy-but you don't! It's all about nutrition and how all foods are categorized. Let's take a look at what calories are.

Eating healthy starts with calories. Not with a snack from McDonald's or smoothie!

Calories are a way to measure the energy in food. And every personal trainer knows that. The more calories you consume, the more your body burns through its fat stores and uses up muscle tissue for fuel. This is why it's important to eat foods that provide adequate amounts of healthy nutrients and avoid junk foods with high calories. You can't lose weight if you keep eating fast food all the time. To achieve the physique you desire, you must make each bite of food count. Don't forget about the grams. That means focusing on the most powerful, nutrient-dense, disease-fighting, muscle-building meals available.

But how to start? With veggies only?

There are 5 major sources of energy in food: Fruit and vegetables, Starchy food, Dairy, Protein and Fat. Every day, you should consume at least five portions of fruits and vegetables. Fruit and vegetables are low in fat, so they're perfect for bulking up meals and keeping you satisfied without packing on the pounds. Potatoes, bread, rice, and pasta should account for around a third of your daily calories. They're high in energy, as well as important fibre, calcium, iron, and vitamins. Dairy and dairy substitutes are high in protein and vitamins. They also include calcium, which aids in the health and strength of our bones. Protein is high in fibre, vitamins, and minerals, and it is naturally low in fat. Fat is necessary for our diet, but most of us consume too much of it. Unsaturated fats found in plant-based oils like vegetable, rapeseed, and olive oil can help lower cholesterol and minimise the risk of heart disease. Unsaturated spreads with less fat are a good substitute for butter.

Carbs. Good or bad? Ask your personal trainer...

Carbohydrates are not bad for your body. Carbohydrates are essential to life, and our bodies need carbohydrates to function properly. There are two main types of carbohydrates: complex carbs and simple carbs. Carbohydrates are an important part of our daily diets. They are found in fruits, vegetables, grains, dairy products, poultry and meat. Carbohydrates provide the body with energy for everyday tasks such as maintaining body temperature and brain function. Carbohydrates are digested quickly and enter the bloodstream, causing a spike in blood sugar and insulin levels.

Fruit, starchy vegetables, legumes, and whole grains are examples of natural carbohydrate sources that should be included in your diet. While certain carbohydrates are better for you than others, maintaining a balanced diet is the key to your healthy eating.

People usually ask: What is the world's most healthiest food?

Well, while low-carb diets might help you lose weight quickly, they may not be the ideal choice for everyone. You may find a lot of healthier alternative that meets your energy levels. While low-carb diets can aid in weight loss in older and obese adults, more active people generally require a higher quantity of carbs in their diet for energy. The best food for the human body is a well-balanced diet of fruits, vegetables, whole grains, low-fat dairy products, and seafood. The food should provide all the necessary nutrients for good health. In addition to providing nutrients, foods can also provide fibre, antioxidants, and other beneficial chemicals that have been shown to have significant health benefits. See one of the best healthy recipes and meal planning in our blog.

Protein, carbohydrate, fibre, vitamins and minerals

Here are the top 10 healthy foods to eat in 2021. These foods offer a wide range of nutrients that can help you reach your fitness goals and maintain a healthy lifestyle.

Protein, carbohydrate, fibre, vitamins and minerals are just some of the important things these food provide to make them good choices for those looking to be healthier as well as those who want to keep their weight down or prevent disease.

What are the 10 healthiest foods?

1) WATER

It is essential to drink at least 7-10 glasses of water every day. Water has several benefits for your body: it helps in maintaining the fluid balance, keeps your skin healthy and hydrated, keeps you energized, aids digestion and regulates bowel movements.

2) DRIED FRUIT

Dried fruits are very rich in fibre, antioxidants and water. They contain more vitamins than fresh fruits and have a low glycemic index so they help to control blood sugar levels which helps in weight loss. Dried fruits are a good source of fibre, antioxidants and vitamins. Some of the good examples are raisins, apricots, prunes.

What should I eat before a cardio workout? Berries, blueberries or cherries...

Because they are low in calories and high in fibre, antioxidants and phytonutrients. Phytonutrients, unlike minerals and vitamins, are not required for living. They may, however, aid in the prevention of disease and the maintenance of important body processes. Berries have a lower glycemic index than other fruits, making them a good choice for those on a weight loss diet. A study conducted by the University of Toronto suggests that consuming berries may reduce blood pressure and heart disease risk. And I simply love them. So tasty.

3) WHOLE GRAINS

Whole grains have been proven to reduce the risk of heart disease by lowering cholesterol levels. Grains are the most nutrient-dense foods that contain high amounts of vitamins, minerals and fibre. Some examples are brown rice, whole wheat bread, oats etc.

4) NUTS AND SEEDS

Nuts and seeds are great sources of healthy fats. They contain essential fatty acids, which help to maintain heart health and also improve cognitive function. Some examples are almonds, walnuts, sunflower seeds etc.

5) FISH AND SEAFOOD

Fish and seafood are good sources of lean protein, omega-3 fatty acids and minerals like magnesium. It is also a great source of vitamins B12, D, E and K. Some examples are salmon, tuna fish etc. Salmon is rich in omega -3 fatty acids, a great source of protein and high in vitamin B. It also helps with weight loss.

6) BROCCOLI

Broccoli is a very good source of vitamin C and K, folic acid, calcium and fiber. It also contains sulphur compounds that may help in the prevention of cancer. Broccoli can be eaten raw or cooked with other vegetables for better digestion and assimilation.

7) SWEET POTATOES

Sweet potatoes are particularly high in vitamins C and B6, which are beneficial to the brain and neurological system. They're also high in potassium and magnesium, both of which assist to enhance heart health by regulating blood pressure. Sweet potatoes are a great source of beta-carotene, vitamin A and fiber. They also contain potassium which helps to maintain healthy blood pressure levels.

8) PEANUT BUTTER

Peanut butter is a great source of protein, vitamin E and fibre. It also contains the essential fatty acids that help to maintain heart health and prevent cholesterol from increasing. Peanuts are high in magnesium which is important for maintaining bone health. Peanut butter also contains copper, a mineral that supports bone health, immunological function, and blood vessel health. According to several studies, eating enough copper in your diet might help you avoid osteoporosis and heart disease.

9) ORGANIC GREEK YOGURT

Yogurt includes a little amount of virtually every vitamin your body requires. It's renowned for having a high calcium content as well as being high in vitamin B, magnesium, and potassium. These minerals are necessary for a variety of biological activities, including blood pressure regulation, metabolism, and bone health. Yogurt also contains a significant quantity of protein as well as well-known "probiotics." Probiotics are living bacteria and yeast that are beneficial to your overall health, particularly your digestive system.

10) DARK CHOCOLATE

Dark chocolate is a great source of antioxidants. Antioxidants are substances that can prevent the oxidation of other molecules in our body, thus preventing cell damage and maintaining healthy cells. Dark chocolate contains flavonoids which have been shown to reduce blood pressure and increase HDL cholesterol levels as well as improve memory.

The Last Healthy Tip - Grab a Banana

Bananas are great for you because they contain potassium and provide a quick boost of energy. They also help to reduce muscle cramps by replacing lost electrolytes, such as sodium and magnesium.

For more nutrition tips, workout ideas and health trends like the keto diet follow our Instagram @gurumuscle. You can also join us at our Facebook group where you can get advice about the topics such as natural health, what is moderate exercise, body composition and so much more. Start your healthy lifestyle with us.

Another blog? Learn about cardio workouts and body functions. We are preparing several new topics about healthy recipes. Stay tuned :)

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atozbodyfitness · 3 years

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How to Start Losing Bodyfat This Week!

Here are a few steps you can do to help you get on the right track to start losing weight.

It doesn’t have to be complicated, and you want to simplify things to make it easier for you.

Yes, some things require more than just a black and white answer, actually a lot of things….

I myself like to get detailed, sometimes I probably talk too much.

But, especially for some people who are just starting out you can easily follow this to help you out.

1 – start with 90 minutes of cardio a week.

Start by doing some cardio every week.

90 minutes is 3, 30 minutes cardio sessions.

Out of the number of hours in a week I’m sure you can dedicate 3 times to some form of cardio.

And if your having trouble picking something just choose one and move with it.

Also, do what you can handle at this point and time in your life.

If you haven’t don’t cardio ever then start with walking.

If you are overweight, then take it easy.

If you feel as though 30 minutes might be too much, then start with 20 or 15.

But the point is to get started, don’t make it complicated, and get up and move.

2 – do full-body exercises 3 times a week

Especially if you are fresh and new to lifting weights, start off with full body

You can even do this from the comfort of your own home.

Bodyweight exercises are great for weight loss and help to build muscle over time.

I have trained several clients in the past that saw great results just from doing bodyweight exercises.

Set up a routine where you are training for 45 minutes to an hour at 3 times per week.

Start with 3 sets and aim for 12 reps of an exercise.

If you can do more reps, then do more.

You can also do time-based exercises as well which in my opinion will be more effective for weight loss.

But you better make sure your form is as best as you can make it!

3 – structure you’re eating.

So, here’s the part that’s tricky for some people.

I have trained and helped enough people over the past 15 years to know that not everyone is built the same.

Some people lose weight faster than others and some people get muscle faster than others and vice versa.

I could get to even more details than this, but you get what I’m trying to say.

To keep it simple, you want to structure your eating as best as possible.

Trust me I know your schedule might be all over the place depending on your job and your lifestyle, I really get it.

As I said, I trained enough people and have helped a lot so I have seen some pretty disorganized schedules for some people.

But you need to work with what you can do.

Prepare your food in advance and bring it with you.

If find yourself out and about for work meetings you need to attend and you don’t feel comfortable bringing food then make the healthiest choice possible.

This all depends on what your eating structure is as well.

Not every eats every 3 hours or 4 to 5 meals a day, it all depends.

Just find what works for you and get structured as best as possible. Your body will perform better this way.

4 – one way or another, you have to either control or reduce calories.

So, depending on how much weight you want to lose, and also what your eating regimen is like and what your goals are, is going to decide how much weight you need to drop.

There is going to have to be some changes made for weight loss.

This is where I get the most resistance from people because they don’t want to give up certain foods that they enjoy.

And the thing is, you might not have to, but I cant promise you that until I would have done a sweep of what you eat, your goals, your weight, the cultured food you eat, etc.

As I said it really depends on the person and what they want to achieve.

But to try and keep this simple, you need to reduce the calorie you are taking in AND/OR output energy through exercise.

You should also go for low-calorie dense foods.

With these meals you know you will still get full off of them and you will most likely still lose weight because they are lower in their total caloric density.

There are foods you can buy that have “50% fewer calories” or such as “30% less fat”.

Look for these foods to replace some of the ones you have.

They taste the same as ones you already have and have fewer calories.

An example is, I get bread that has roughly 60 calories a slice.

Versus someone who gets regular bread that has around 200 calories a slice.

I could have 3 sandwiches compared to the other person with the regular bread and not take in as many calories.

What someone puts in their sandwich is of course up for debate, but you get what I’m saying.

5 – watch the drinks you have

A lot of people don’t realize that drinks have a boatload of calories.

Apple juice might be a better choice than pop, and it might even be “ MADE WITH REAL ORGANIC APPLES” or whatever.

But it still can have lots of calories in it.

Stick to water and calorie less or 0 calories drinks.

I myself drink diet pop.

I don’t know why people always argue or try to say something about it being unhealthy.

It has 0 calories.

If you are worried about what they are using to make it that way don’t be.

There is nothing new they added in there that you aren’t already eating or drinking from other products in your household.

Numerous clients of mine have even done this to satisfy their craving for sugar or sugary drinks they have been used to drinking for like 30 years.

So, it’s a compromise in a way.

You still get your drink and you’re also watching your health.

Unless you’re a complete my-body-is-my-temple person then I can respect that, you do you.

But if not, get diet pop, look for drinks with fewer calories.

I also have the diet pomegranate juice.

It tastes so good and it's only 10 calories per 1 cup…. Or was it more? Anyways, it's very low is what I mean.

6 – Start taking it seriously.

Your mindset has much more to do with you losing weight than you can ever realize.

You need to start taking it seriously and making time for your fitness and nutrition weekly.

There can’t always be an “I’m tired ill do it tomorrow” or “I’m really busy, I’ll get to it later”

If you are just starting out into training or are someone who yo-yo diets and never really sees results, then this really pertains to you.

It has to be an adamant thing where you will make the time for it.

I get it, you have a busy schedule.

Kids.

Work.

Life circumstances, trust me I get it.

But we can make time.

If you really and honestly cannot get to your workout session today that you schedule, then do it the next day but it has to be done.

If you are really tired or beat up mentally from work, then work out but take it a bit easier. But still commit.

Just like how you give so much of your time to other people and things in your life.

How you give your emotions and physical aspect.

You need time for yourself too.

And the only way you can do it is if you start to structure your time from every week and put aside a certain time for you to work out.

If you have more time in the morning or at night, whatever.

The time frame ultimately doesn’t matter.

If your schedule is erratic then pick a time, anytime for that day and workout.

But just already know what you will be doing before you start to work out.

If you just start taking these steps and stick with it, every week, every month, and more.

Then you will see results.

People also generally don’t get what they want because they don’t stick to it long enough.

Stick to the routine and you can have the weight you want and also start to feel better mentally and physically.

#losebellyfat #fatlosshelp #fatlosscoach #atozbodyfitness #weightloss #how to lose weight

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weightloss-ketodiet · 3 years

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Top 15 Weight Loss Myths

Weight Loss Myth # 1

The more weight that I have to lose the more intense my exercise routine should be

Fat Loss Myth # 2

Stress and weight gain do not go hand in hand

Weight Loss Fact: This is one of those "laughable" myths. To learn more how stress is adding lbs. to your life please download my free E-Book, "Psychology of Releasing Weight"

Weight Loss Myth # 3

I can lose weight while eating whatever I want

Fat Loss Myth # 4

Skipping meals is a good way to lose weight

Weight Loss Myth # 5

I will not lose weight while eating at night

Fat Loss Myth # 6

I'm not acceptable until I lose weight

Weight Loss Myth # 7

I need to cut calories to lose weight faster

Fat Loss Myth # 8

Skipping meals will help me lose weight

Weight Loss Myth # 9

I think I have genetic weight gain, it runs in my family!

Fat Loss Myth # 10

Eating healthy is too hard

Weight Loss Myth # 11

You have to give up your favorite foods to lose weight

Fat Loss Myth # 12

Overeating is caused by hunger

Weight Loss Myth # 13

Only drastic diets work

Fat Loss Myth # 14

I am too fat and too far down the road to begin

Weight Loss Myth # 15

I can't do it, I have tried many times and have failed

#weightloss #goal weight #weight gain #weightlifting #weightwatchers #weighttraining #ketogenic #ketojourney #ketolife #ketodiet #ketotransformation #keto recipes #ketosis

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