EAT BEANS,
they help with losing weight and here's why
Karenhurd.com/healthtopics/-why-beans-dont-cause-gas
♥♥♥
DrHyman.com//calories-dont-count
♥♥♥
oldschoolnewbody.com/5steps
Step 1: Forget Low-Fat Diets
Step 2: Stop Running in Circles
Step 3: Stop Blaming Everything On How Old You Are
Step 4: DRINK -Avoid Dehydration - begin the day with 4 cups water
Step 5: Work Out LESS - do resistance training to maintain lean muscle
AND
Have a plan
Don't trust food labels
Spoil yourself occasionally
Eat for your age ie less carbs and more protein
Avoid bread, fruit juice, sports drinks, granola, organic junk food. refined flours, sugars.
EAT lean protein, fish, veg (make a meal of egg whites, green onions, tomatoes, seasalt, pepper)
oatmeal, water, coconut water, a little brown rice,
Fruit-best are Granny apples, kiwi, oranges, grapefruit.
Stop eating 3 hours before bed (only eat egg whites, low fat cottage cheese before bed)
Sleep about 8 hours per night
♥♥♥
Here’s the deal…
For 30 days straight eat quality meat, vegetables, a little nuts & seeds, a little fruit, and consume healthy fats while avoiding sugar, grains, legumes and dairy. Eat a quality protein and fat at every meal.
Get rid of all processed and refined foods and get back to the basics.
Drink lots of water and do a little muscle resistance movement. eg on exercise ball.
Be sure to keep stress levels low, sleep well and get some sun. It’s so simple but SO effective!
Why does this work so well?
You will be maximizing nutrition and minimizing toxicity so you will dramatically reduce inflammation in your body. Inflammation plays a part in all diseases from obesity, to cancer, heart disease, arthritis and so on.
From a dietary perspective, it comes largely from poor quality foods with lots of chemicals, preservatives, toxic oils, and sugar. These are foods we’ve been conditioned to eat and refer to as “food”…. but it’s not food,
it’s poison and it’s been weighing (no pun intended) you down! You won’t be touching any of that stuff!
You will be consuming significantly less sugar than you would be with a SAD Standard American/Australian Diet
ie taking out sodas, juices, grains, artificial sweeteners, and foods labeled as “low fat” and “heart healthy” that just have loads of sugar. In doing so, you will have much more stable blood sugar levels.
Your body will transition from getting its energy from sugar to getting its energy from fat meaning
you will become a fat burner as opposed to a sugar burner.
This is where people start to see amazing results.
You will no longer be eating foods that are gut irritants such as processed & refined foods, grains, legumes and conventional dairy. This will allow you to better be able to breakdown and properly absorb food so your body gets all the nutrients and vitamins it needs and was designed for.
Your gut will also begin repair itself from the damage it’s taken from (for most people)
a lifetime of processed and refined foods it was never intended for.
This allows the gut barrier to better be able to tell what needs to pass through the intestinal lining and into the blood stream (vital nutrients and building blocks) and what is not needed and will be discarded as waste.
Gut health is the key to building a strong immune system!
Thepaleosecret.com/the-paleo-secret-30-day-challenge
♥♥♥
they help with losing weight and here's why
Karenhurd.com/healthtopics/-why-beans-dont-cause-gas
♥♥♥
DrHyman.com//calories-dont-count
♥♥♥
oldschoolnewbody.com/5steps
Step 1: Forget Low-Fat Diets
Step 2: Stop Running in Circles
Step 3: Stop Blaming Everything On How Old You Are
Step 4: DRINK -Avoid Dehydration - begin the day with 4 cups water
Step 5: Work Out LESS - do resistance training to maintain lean muscle
AND
Have a plan
Don't trust food labels
Spoil yourself occasionally
Eat for your age ie less carbs and more protein
Avoid bread, fruit juice, sports drinks, granola, organic junk food. refined flours, sugars.
EAT lean protein, fish, veg (make a meal of egg whites, green onions, tomatoes, seasalt, pepper)
oatmeal, water, coconut water, a little brown rice,
Fruit-best are Granny apples, kiwi, oranges, grapefruit.
Stop eating 3 hours before bed (only eat egg whites, low fat cottage cheese before bed)
Sleep about 8 hours per night
♥♥♥
Here’s the deal…
For 30 days straight eat quality meat, vegetables, a little nuts & seeds, a little fruit, and consume healthy fats while avoiding sugar, grains, legumes and dairy. Eat a quality protein and fat at every meal.
Get rid of all processed and refined foods and get back to the basics.
Drink lots of water and do a little muscle resistance movement. eg on exercise ball.
Be sure to keep stress levels low, sleep well and get some sun. It’s so simple but SO effective!
Why does this work so well?
You will be maximizing nutrition and minimizing toxicity so you will dramatically reduce inflammation in your body. Inflammation plays a part in all diseases from obesity, to cancer, heart disease, arthritis and so on.
From a dietary perspective, it comes largely from poor quality foods with lots of chemicals, preservatives, toxic oils, and sugar. These are foods we’ve been conditioned to eat and refer to as “food”…. but it’s not food,
it’s poison and it’s been weighing (no pun intended) you down! You won’t be touching any of that stuff!
You will be consuming significantly less sugar than you would be with a SAD Standard American/Australian Diet
ie taking out sodas, juices, grains, artificial sweeteners, and foods labeled as “low fat” and “heart healthy” that just have loads of sugar. In doing so, you will have much more stable blood sugar levels.
Your body will transition from getting its energy from sugar to getting its energy from fat meaning
you will become a fat burner as opposed to a sugar burner.
This is where people start to see amazing results.
You will no longer be eating foods that are gut irritants such as processed & refined foods, grains, legumes and conventional dairy. This will allow you to better be able to breakdown and properly absorb food so your body gets all the nutrients and vitamins it needs and was designed for.
Your gut will also begin repair itself from the damage it’s taken from (for most people)
a lifetime of processed and refined foods it was never intended for.
This allows the gut barrier to better be able to tell what needs to pass through the intestinal lining and into the blood stream (vital nutrients and building blocks) and what is not needed and will be discarded as waste.
Gut health is the key to building a strong immune system!
Thepaleosecret.com/the-paleo-secret-30-day-challenge
♥♥♥
10-eating-rules-french-children-know
1. Eat, but not all day long.
Three meals a day, plus the children’s traditional after-school “gouter,” or snack,
which might be a pain au chocolat, fruit or applesauce.
When mealtimes roll around, you eat with real pleasure because you’re hungry.
2. Eat real foods and generous portions.
Consuming three meals a day without grazing in between means you can eat well when you sit down at the table — and that includes a starter, main course, cheese and dessert. Portions are generous without going overboard.
An example of a lunch menu:
Starter course: Lentil salad
Main course: Roasted chicken, green beans
Cheese course: Vanilla yogurt
Dessert: Apple and orange slices … and that was in the public school cafeteria.
3. Choose water.
Generally speaking, the French do not drink their calories. At mealtimes, water (whether still or sparkling)
is the drink of choice. Adults might opt for a glass or two of wine, but the glasses aren't the size of fishbowls.
4. Sit down.
It’s rare to see people eating while walking or shopping. There are no cup holders on caddies, or even in most cars. You eat at the table, not in front of the TV or computer screen, then you leave the table and do something else.
5. Eat lighter at night.
Lunchtime is the main event. Dinner is usually light: soups, salads, an omelet, a simple pasta dish.
Dessert might be a yogurt or fruit. And you sleep so much better.
6. When the kitchen closes, it's CLOSED.
No grazing after dinner.
7. Know your limit, then stop.
Set eating times help you tune in to when you are really hungry or full.
8. Taste your food, guess the ingredients.
The French don’t just like to eat fabulous food and drink wonderful wine, they love to talk about it.
Discussing how something tastes, its ingredients and how it was made heightens awareness;
children love to join the conversation. They learn about real food and where it comes from.
9. Get cooking!
Along with an interest in ingredients comes an interest in the actual process of cooking food.
With a little coaching, my 2-year-old peeled the apples she picked with her class and happily joined in making a tart. Children love helping put fresh vegetables or pasta into the pot, or making a chocolate cake from scratch.
Being part of the process heightens appreciation, and builds good habits for life.
10. Eating well is a pleasure.
Eating great food — no matter how simple or how elaborate — is one of life’s great pleasures, not an endless guilt trip. Especially when it's in moderation. Once, when we were visiting family in the US, a waitress asked my French husband if he was “done working on that,” referring to his plate of food.
His reply: “Eating is a pleasure, mademoiselle, not work!”
mindbodygreen.com/10-eating-rules-french-children-know-but-most-americans-dont
1. Eat, but not all day long.
Three meals a day, plus the children’s traditional after-school “gouter,” or snack,
which might be a pain au chocolat, fruit or applesauce.
When mealtimes roll around, you eat with real pleasure because you’re hungry.
2. Eat real foods and generous portions.
Consuming three meals a day without grazing in between means you can eat well when you sit down at the table — and that includes a starter, main course, cheese and dessert. Portions are generous without going overboard.
An example of a lunch menu:
Starter course: Lentil salad
Main course: Roasted chicken, green beans
Cheese course: Vanilla yogurt
Dessert: Apple and orange slices … and that was in the public school cafeteria.
3. Choose water.
Generally speaking, the French do not drink their calories. At mealtimes, water (whether still or sparkling)
is the drink of choice. Adults might opt for a glass or two of wine, but the glasses aren't the size of fishbowls.
4. Sit down.
It’s rare to see people eating while walking or shopping. There are no cup holders on caddies, or even in most cars. You eat at the table, not in front of the TV or computer screen, then you leave the table and do something else.
5. Eat lighter at night.
Lunchtime is the main event. Dinner is usually light: soups, salads, an omelet, a simple pasta dish.
Dessert might be a yogurt or fruit. And you sleep so much better.
6. When the kitchen closes, it's CLOSED.
No grazing after dinner.
7. Know your limit, then stop.
Set eating times help you tune in to when you are really hungry or full.
8. Taste your food, guess the ingredients.
The French don’t just like to eat fabulous food and drink wonderful wine, they love to talk about it.
Discussing how something tastes, its ingredients and how it was made heightens awareness;
children love to join the conversation. They learn about real food and where it comes from.
9. Get cooking!
Along with an interest in ingredients comes an interest in the actual process of cooking food.
With a little coaching, my 2-year-old peeled the apples she picked with her class and happily joined in making a tart. Children love helping put fresh vegetables or pasta into the pot, or making a chocolate cake from scratch.
Being part of the process heightens appreciation, and builds good habits for life.
10. Eating well is a pleasure.
Eating great food — no matter how simple or how elaborate — is one of life’s great pleasures, not an endless guilt trip. Especially when it's in moderation. Once, when we were visiting family in the US, a waitress asked my French husband if he was “done working on that,” referring to his plate of food.
His reply: “Eating is a pleasure, mademoiselle, not work!”
mindbodygreen.com/10-eating-rules-french-children-know-but-most-americans-dont
Raise Leptin to manage weight
If you feel sluggish or need to lose a few pounds, you may need to boost your body's production of leptin.
A hormone that helps regulate appetite, leptin lets the brain know when there is enough fat stored in the body. When you gain weight, the leptin in your body stops working properly,
and you become resistant to the signals leptin sends.
This resistance leads to additional weight gain,
1. Eat more fiber to boost leptin
2. Sleep more to raise leptin
3. Daily eat 5- 10 serves fruit and veg to increase leptin
4. Omega-3 fatty acids boost leptin. ie walnuts, salmon, mackerel, trout, flax seeds, squash kale, cauli
5. Stop eating after dinner, to maximize peak fat-burning hours
6, Do some weight resistance movement every day
7. Drink water
8, Morning -Eat protein, healthy fats,ie coconut oil, macadamia oil, tallow, lard.
9. Sunshine, about 30 mins per day, for essential Vit D
10. Remove toxins, ie chemical deodorants, soaps, cleaners.
Read more: livestrong-how-to-raise-leptin-levels
wikihow.com/Increase-Leptin
wellnessmama/cravings/fix-your-leptin
***
Activebeat.com/10-telling-symptoms-of-liver-damage
*****
Huffingtonpost.com/riva-greenberg/gl-and-gi
Consuming low GL and GI foods keeps us satiated longer because these foods are more slowly broken down for glucose utilization. The result is that you feel fuller for longer.
When you consume high GL and GI foods, blood sugar levels spike which causes a short-term feeling of fullness, but then blood sugars plummet which causes you to crave food again and you ultimately end up consuming excess calories, which contributes to weight gain.
♥♥♥
If you feel sluggish or need to lose a few pounds, you may need to boost your body's production of leptin.
A hormone that helps regulate appetite, leptin lets the brain know when there is enough fat stored in the body. When you gain weight, the leptin in your body stops working properly,
and you become resistant to the signals leptin sends.
This resistance leads to additional weight gain,
1. Eat more fiber to boost leptin
2. Sleep more to raise leptin
3. Daily eat 5- 10 serves fruit and veg to increase leptin
4. Omega-3 fatty acids boost leptin. ie walnuts, salmon, mackerel, trout, flax seeds, squash kale, cauli
5. Stop eating after dinner, to maximize peak fat-burning hours
6, Do some weight resistance movement every day
7. Drink water
8, Morning -Eat protein, healthy fats,ie coconut oil, macadamia oil, tallow, lard.
9. Sunshine, about 30 mins per day, for essential Vit D
10. Remove toxins, ie chemical deodorants, soaps, cleaners.
Read more: livestrong-how-to-raise-leptin-levels
wikihow.com/Increase-Leptin
wellnessmama/cravings/fix-your-leptin
***
Activebeat.com/10-telling-symptoms-of-liver-damage
*****
Huffingtonpost.com/riva-greenberg/gl-and-gi
Consuming low GL and GI foods keeps us satiated longer because these foods are more slowly broken down for glucose utilization. The result is that you feel fuller for longer.
When you consume high GL and GI foods, blood sugar levels spike which causes a short-term feeling of fullness, but then blood sugars plummet which causes you to crave food again and you ultimately end up consuming excess calories, which contributes to weight gain.
♥♥♥
Metaboliceffect.com/worst-food-combination-for-weight-loss
Personally I believe the obesity epidemic can be blamed primarily on two phenomena:
1. The abundance of high calorie foods high in fats & carbs (I'll call them CF) in ever larger portions.
2. Liquid calories loaded with sugar and/or fat
To prevent obesity my solution is simple: Keep the fats and carbs separate.
If you're going to eat carbohydrate, eat it with lean protein and/or in whole form so you get sufficient fiber.
Go easy on the fat. If you're going to eat fat, chances are it is attached to protein, forgo the carbs.
If you simply must eat CF foods, rely on portion control/calorie counting and not on satiety to determine how much you eat. Keep the total caloric load low, perhaps in the 2-300 cal range,
to keep the unnatural assault on your metabolism to a minimum.
"Why do we overeat", in many cases it is a passive process.
Our bodies were not made to handle the caloric punch of CF foods,
so we tend to eat more calories before the stop signals go up were we consuming just carbs
(usually with lots of fiber) or fats (usually with lots of protein).
Romanfitnesssystems.com/blog/macronutrient-combination
I recommend not combining carbohydrates and fats together.
The good plan is -eating healthy foods, don’t go overboard on calories,
and make intelligent dietary decisions,
The problem is, the times when that happens are few and far between.
We often have to deal with tons of stuff, and that can get in the way of nutrition.
Because of that, I often find it helpful to follow this simple “rule” and divide consumption of macronutrients—which I find allows for increased compliance and results.
Basically, this creates what we call a pattern interrupt—which means that it breaks the “flow” of life where you just see food and eat it without thought to either process or consequence.
THE IDEA OF HAVING TO ACTUALLY THINK ABOUT YOUR FOOD
IN ORDER TO PLACE IT INTO ONE OF TWO CATEGORIES-ie separating fats and carbs
FORCES YOU TO THINK ABOUT WHAT’S IN YOUR FOOD—AND THAT’S KIND OF THE POINT.
Even if, from a purely scientific perspective, you aren’t going to burn more fat
or even create an environment where you’re less likely to store fat,
I thoroughly believe that the more systems in place that force compliance, the better you’ll do.
Ultimately, my belief is that by dividing macronutrients in this manner,
you are much more likely to hit the mark than to miss it.
Certainly, this dietary principle is not graven in stone, but I have found that by adhering to it,
you wind up creating and eating meals that fall in line/work - in a significantly higher degree.
Metaboliccooking.com
Studying psychology-I am aware of all the struggles that people face with regards to eating habits and diets,
thus I know the importance of good nutrition that tastes great, uses top fat burning foods,
and serves to motivate people to stick with their diet by challenging their commonly held psychological beliefs.
Pinterest.com/nicoleezk/nuts-about-nutrition
Health.com/health/tips gallery
Pile on the veggies
"By adding vegetables to the foods I love—like eating pizza topped with arugula and green peppers
instead of pepperoni—I became so full so quickly that I no longer had room to eat things like
chips or super-rich desserts. I said good-bye to four dress sizes!" —Janessa Mondestin,
I started running 20 minutes a day during my lunch hour.
In two months, I've lost 20 pounds, have tons of energy, —Lauren Castor
"I budget for the treats I love. By eating healthy snacks like carrots and hummus, I have calories to splurge And I've still managed to lose 20 pounds in three months." —Elaine Higginbotham
Brave a new class="Two months ago, I started Zumba twice a week. The routines tone your muscles—especially legs and abs— a heart-pounding cardio workout. 11 pounds later, I've almost reached my goal weight." —Morgan Howe,
"My dog and I go for a walk every day, even if it's for just 10 minutes around the block. When the weather is horrible, her enthusiasm gives me the incentive to get out when I wouldn't dare lace up my sneakers otherwise. All the walking adds up: I've lost more than 50 pounds this past year." —Jamie Altholz
Nix nighttime eating"Each time I needed to lose baby weight, I stopped eating after 6:30 p.m. five nights a week. The other two evenings were reserved for nights out. Most of what I'd eat at night was junk food anyway, so it took only two months to get my pre-baby body back." —Deborah Gilboa
Healthy up your happy hour"After work, my colleagues and I always grabbed dinner—usually deep-fried. Then we changed. Instead of nights out, we walked and ran a local track. A year later, I’m down 40 pounds."—Ellen Setzer,
"I cleaned out my pantry. I replaced foods I used to indulge in, like ice cream, with lower-cal snacks, like roasted sunflower seeds, so make better choices automatically. I'm slimmer than before I had my two kids!" —Lori Feldman
Get fit in five"I try to fit in small bouts of exercise when possible, like doing jumping jacks or crunches during commercials or dancing while washing dishes. This burns extra calories and keeps me from mindlessly munching in front of the TV. Now my clothes fit way better, and I’m more toned than ever." —Megan Tiscareno,
"I used to skip breakfast, but now I never go without. I always eat about 300 calories of a healthy mix of protein and whole grains. My go-to meal: a sandwich with natural peanut butter and apple butter. It keeps my hunger down so I snack less throughout the day. In a little over a year, I've shed 65 pounds." —Bo Hale,
Skip the salty aisle"I reached goal weight after I stopped buying snacks. If I wanted a bag of chips, I had to walk to buy it. That inconvenience usually made me ignore my cravings." —Heather Del Baso,
Swap your go-to order"I used to eat out up to nine times a week! By cutting back to once a week and ordering a grilled chicken salad instead of a large bowl of pasta, I've lost 20 pounds in one month." —Kerri Butler,
Swap the all-or-nothing approach for one or two healthy switch-ups in your daily routine. "Doing this can lead to more weight loss than you ever imagined," says Marissa Lippert, RD, author of The Cheater's Diet
- Both fat and carb have fat storing potential through several mechanisms.
- Choose fat over starch/sugar when given a choice.
In other words, choose bacon for breakfast over corn flakes. - Never combine fat and sugar/starch (ie don't eat these -doughnuts, pizza, burgers, chips and guacomole,
granola, cereal and whole milk, full fat yogurt and sweet preserves, etc.). - Very high fiber carbs with low starch are not usually an issue, although they can be for some eg
(celery and peanut butter, healthy hemp bread and avocado, mixed nuts, etc.). - If you are extremely insulin resistant or diabetic and you must do simple carbs,
then you may want to add fat. This may save you from having to have a leg amputated one day,
but it wont make you thin. - Going without food raises ghrelin and enhances your ability to store fat later
so be careful when fasting or doing extreme diets.
Personally I believe the obesity epidemic can be blamed primarily on two phenomena:
1. The abundance of high calorie foods high in fats & carbs (I'll call them CF) in ever larger portions.
2. Liquid calories loaded with sugar and/or fat
To prevent obesity my solution is simple: Keep the fats and carbs separate.
If you're going to eat carbohydrate, eat it with lean protein and/or in whole form so you get sufficient fiber.
Go easy on the fat. If you're going to eat fat, chances are it is attached to protein, forgo the carbs.
If you simply must eat CF foods, rely on portion control/calorie counting and not on satiety to determine how much you eat. Keep the total caloric load low, perhaps in the 2-300 cal range,
to keep the unnatural assault on your metabolism to a minimum.
"Why do we overeat", in many cases it is a passive process.
Our bodies were not made to handle the caloric punch of CF foods,
so we tend to eat more calories before the stop signals go up were we consuming just carbs
(usually with lots of fiber) or fats (usually with lots of protein).
Romanfitnesssystems.com/blog/macronutrient-combination
I recommend not combining carbohydrates and fats together.
The good plan is -eating healthy foods, don’t go overboard on calories,
and make intelligent dietary decisions,
The problem is, the times when that happens are few and far between.
We often have to deal with tons of stuff, and that can get in the way of nutrition.
Because of that, I often find it helpful to follow this simple “rule” and divide consumption of macronutrients—which I find allows for increased compliance and results.
Basically, this creates what we call a pattern interrupt—which means that it breaks the “flow” of life where you just see food and eat it without thought to either process or consequence.
THE IDEA OF HAVING TO ACTUALLY THINK ABOUT YOUR FOOD
IN ORDER TO PLACE IT INTO ONE OF TWO CATEGORIES-ie separating fats and carbs
FORCES YOU TO THINK ABOUT WHAT’S IN YOUR FOOD—AND THAT’S KIND OF THE POINT.
Even if, from a purely scientific perspective, you aren’t going to burn more fat
or even create an environment where you’re less likely to store fat,
I thoroughly believe that the more systems in place that force compliance, the better you’ll do.
Ultimately, my belief is that by dividing macronutrients in this manner,
you are much more likely to hit the mark than to miss it.
Certainly, this dietary principle is not graven in stone, but I have found that by adhering to it,
you wind up creating and eating meals that fall in line/work - in a significantly higher degree.
Metaboliccooking.com
Studying psychology-I am aware of all the struggles that people face with regards to eating habits and diets,
thus I know the importance of good nutrition that tastes great, uses top fat burning foods,
and serves to motivate people to stick with their diet by challenging their commonly held psychological beliefs.
Pinterest.com/nicoleezk/nuts-about-nutrition
Health.com/health/tips gallery
Pile on the veggies
"By adding vegetables to the foods I love—like eating pizza topped with arugula and green peppers
instead of pepperoni—I became so full so quickly that I no longer had room to eat things like
chips or super-rich desserts. I said good-bye to four dress sizes!" —Janessa Mondestin,
I started running 20 minutes a day during my lunch hour.
In two months, I've lost 20 pounds, have tons of energy, —Lauren Castor
"I budget for the treats I love. By eating healthy snacks like carrots and hummus, I have calories to splurge And I've still managed to lose 20 pounds in three months." —Elaine Higginbotham
Brave a new class="Two months ago, I started Zumba twice a week. The routines tone your muscles—especially legs and abs— a heart-pounding cardio workout. 11 pounds later, I've almost reached my goal weight." —Morgan Howe,
"My dog and I go for a walk every day, even if it's for just 10 minutes around the block. When the weather is horrible, her enthusiasm gives me the incentive to get out when I wouldn't dare lace up my sneakers otherwise. All the walking adds up: I've lost more than 50 pounds this past year." —Jamie Altholz
Nix nighttime eating"Each time I needed to lose baby weight, I stopped eating after 6:30 p.m. five nights a week. The other two evenings were reserved for nights out. Most of what I'd eat at night was junk food anyway, so it took only two months to get my pre-baby body back." —Deborah Gilboa
Healthy up your happy hour"After work, my colleagues and I always grabbed dinner—usually deep-fried. Then we changed. Instead of nights out, we walked and ran a local track. A year later, I’m down 40 pounds."—Ellen Setzer,
"I cleaned out my pantry. I replaced foods I used to indulge in, like ice cream, with lower-cal snacks, like roasted sunflower seeds, so make better choices automatically. I'm slimmer than before I had my two kids!" —Lori Feldman
Get fit in five"I try to fit in small bouts of exercise when possible, like doing jumping jacks or crunches during commercials or dancing while washing dishes. This burns extra calories and keeps me from mindlessly munching in front of the TV. Now my clothes fit way better, and I’m more toned than ever." —Megan Tiscareno,
"I used to skip breakfast, but now I never go without. I always eat about 300 calories of a healthy mix of protein and whole grains. My go-to meal: a sandwich with natural peanut butter and apple butter. It keeps my hunger down so I snack less throughout the day. In a little over a year, I've shed 65 pounds." —Bo Hale,
Skip the salty aisle"I reached goal weight after I stopped buying snacks. If I wanted a bag of chips, I had to walk to buy it. That inconvenience usually made me ignore my cravings." —Heather Del Baso,
Swap your go-to order"I used to eat out up to nine times a week! By cutting back to once a week and ordering a grilled chicken salad instead of a large bowl of pasta, I've lost 20 pounds in one month." —Kerri Butler,
Swap the all-or-nothing approach for one or two healthy switch-ups in your daily routine. "Doing this can lead to more weight loss than you ever imagined," says Marissa Lippert, RD, author of The Cheater's Diet
Lose 8 Pounds in 2 Weeks
• Breakfast
• Lunch & Dinner
• Snacks
♥♥♥
How Your Diet’s Acidity is Linked to Diabetes
Researchers found that a high acid load can interfere with proper insulin function, thus the diabetes connection.
Swap minced mushrooms for ground meat
This combo works perfectly in numerous dishes, including stuffed peppers, chili, and tacos. You can also replace a burger patty with a grilled juicy Portobello mushroom. Bonus: up intake of metabolism-boosting vitamin D.
Use pureed cauliflower in recipes that call for milk or cream
This trick is terrific for mashed potatoes, creamy soups, dips, and casseroles. Simply steam cauliflower to retain moisture, mash, blend, and fold in. Bonus: boost consumption of filling fiber and potent natural cancer fighters.
Trade dairy-based dressings for creamy avocado
Tired of oil and vinegar? For a thick and creamy dressing, puree ripe avocado with minced garlic, a little apple cider vinegar, lemon juice, fresh basil leaves, and black pepper. This combo is perfect for leafy greens, or as a coating for other chilled veggie side dishes, like a cucumber salad or slaw. Bonus: you’ll take in more anti-aging vitamin E, as well as healthy fats tied to a slimmer waistline.Use plant-based milk rather than cow’s milk
In smoothies, oatmeal, soups, and sauces, try unsweetened almond, flax or sunflower milks
These replacements work in both sweet and savory dishes, and provide less than half the calories of even skim milk per cup. Bonus: the good fats in these plant milks support healthy circulation and protect your heart.
What Calories? Many People Ignore, Miss Info on Fast-Food Menus More
• Breakfast
• Lunch & Dinner
• Snacks
♥♥♥
How Your Diet’s Acidity is Linked to Diabetes
Researchers found that a high acid load can interfere with proper insulin function, thus the diabetes connection.
Swap minced mushrooms for ground meat
This combo works perfectly in numerous dishes, including stuffed peppers, chili, and tacos. You can also replace a burger patty with a grilled juicy Portobello mushroom. Bonus: up intake of metabolism-boosting vitamin D.
Use pureed cauliflower in recipes that call for milk or cream
This trick is terrific for mashed potatoes, creamy soups, dips, and casseroles. Simply steam cauliflower to retain moisture, mash, blend, and fold in. Bonus: boost consumption of filling fiber and potent natural cancer fighters.
Trade dairy-based dressings for creamy avocado
Tired of oil and vinegar? For a thick and creamy dressing, puree ripe avocado with minced garlic, a little apple cider vinegar, lemon juice, fresh basil leaves, and black pepper. This combo is perfect for leafy greens, or as a coating for other chilled veggie side dishes, like a cucumber salad or slaw. Bonus: you’ll take in more anti-aging vitamin E, as well as healthy fats tied to a slimmer waistline.Use plant-based milk rather than cow’s milk
In smoothies, oatmeal, soups, and sauces, try unsweetened almond, flax or sunflower milks
These replacements work in both sweet and savory dishes, and provide less than half the calories of even skim milk per cup. Bonus: the good fats in these plant milks support healthy circulation and protect your heart.
What Calories? Many People Ignore, Miss Info on Fast-Food Menus More
Take a Herbal Fibre Blend at least once a day
It is vital to have a clean bowel, functioning at least once a day
eg like this product, Herbal-fiberblend
or make your own with ground linseed, sunflower, almonds, psyllium
It is vital to have a clean bowel, functioning at least once a day
eg like this product, Herbal-fiberblend
or make your own with ground linseed, sunflower, almonds, psyllium
Top-10-basic-worst-eating-habits
1.Scanty Meal planning, 2.Eating out, 3.Processed foods, 4.Sugars,
5.Unaware how much sugars are in drinks of no nutrient- just artificial additives,
6.Comfort foods/eating without thought,
7.Eating alone-stemming from loneliness,
8.Eating quick products on run -- (sitting digests food better),
9.Giant portions esp of nutrient lacking foods- digestion is healthier eating less,
10.Consuming so little good food/nutrients esp at breakfast and lunch-
which leads to unhealthy cravings/snacking in evenings.
A lot of eating problems stem from lack of education re how foods are damaging the body,
YP become addicted to sugars, unaware how awful it is to be unwell/ have cancer/autoimmune diease/ arthritis/diabetes/flu/bowel disease etc from eating sugar, baked goods,
bad oils from chips, margarine- the body cannot digest heated oils.
and not knowing so many yum ways of preparing God's delicious foods..
Foodnetwork/top-10-basic-worst-eating-habits
Restaurant Workers Tell Which Food They Would Never Eat
The hidden iceburg+convenience/Fast foods contain all the bad 5 whites -
heated/ then reheated oils, (heated oils are damaging for the liver)
sugar, refined salt, dairy and white flours..which turn to sugar..
All make for flu, rash, cancer, diabetes, depression, bowel, heart & autoimmune disease.
Even healthy looking Mexican veg can have sugar added :(
For anyone reading this, who's hurting re their weight.---
make a lil change in what you do each day,eg if you sit and eat at 5pm,
then grab a piece of chicken and ring someone..
or go cook a pan of veg/zucchini, tomato, pepper, ccnut aminos, egg - yummy quick meal....
until all the small changes add up to a new approach..
Learn one new thing at a time, so you don't beat yourself up and then over eat.
When we are overweight, the mountain feels too big and depression hits in,
so picture your true self sneaking out and trick it into coming out of hiding..
Set a goal, for eg Christmas, not for NEXT week.
Be aware of carb/sugar addiction, and don't feel bad about it,
nor fret about feeling off for a week- while your body is detoxing.
Just swap something bad for something yummy, every time you get a "gotta eat",
Buy crackers from the health aisle that have no oils added and no sugar..
(make sure to eat them with protein.
Don't even walk down the chips or soda pop aisle.
If you LOVE sodapop, then buy soda water or sparkly mineral water
and put lemon or orange or berry juice in it.
Wean yourself in a clever way, so you feel good about how clever you are.
Thank God for His strength and the 'you' He made, that's merely hiding.
Have a list of delicious foods you can eat on the fridge and get up and go make one.
Learn how to make slimming treats, until they become easy to make.
Most of all feel loved..hug yourself and let others hug you,
and let God hug you, then have a cry, coz you feel loved..
Some tips here might ring some bell,
16 Ways to Lose Weight Fast
1.Scanty Meal planning, 2.Eating out, 3.Processed foods, 4.Sugars,
5.Unaware how much sugars are in drinks of no nutrient- just artificial additives,
6.Comfort foods/eating without thought,
7.Eating alone-stemming from loneliness,
8.Eating quick products on run -- (sitting digests food better),
9.Giant portions esp of nutrient lacking foods- digestion is healthier eating less,
10.Consuming so little good food/nutrients esp at breakfast and lunch-
which leads to unhealthy cravings/snacking in evenings.
A lot of eating problems stem from lack of education re how foods are damaging the body,
YP become addicted to sugars, unaware how awful it is to be unwell/ have cancer/autoimmune diease/ arthritis/diabetes/flu/bowel disease etc from eating sugar, baked goods,
bad oils from chips, margarine- the body cannot digest heated oils.
and not knowing so many yum ways of preparing God's delicious foods..
Foodnetwork/top-10-basic-worst-eating-habits
Restaurant Workers Tell Which Food They Would Never Eat
The hidden iceburg+convenience/Fast foods contain all the bad 5 whites -
heated/ then reheated oils, (heated oils are damaging for the liver)
sugar, refined salt, dairy and white flours..which turn to sugar..
All make for flu, rash, cancer, diabetes, depression, bowel, heart & autoimmune disease.
Even healthy looking Mexican veg can have sugar added :(
For anyone reading this, who's hurting re their weight.---
make a lil change in what you do each day,eg if you sit and eat at 5pm,
then grab a piece of chicken and ring someone..
or go cook a pan of veg/zucchini, tomato, pepper, ccnut aminos, egg - yummy quick meal....
until all the small changes add up to a new approach..
Learn one new thing at a time, so you don't beat yourself up and then over eat.
When we are overweight, the mountain feels too big and depression hits in,
so picture your true self sneaking out and trick it into coming out of hiding..
Set a goal, for eg Christmas, not for NEXT week.
Be aware of carb/sugar addiction, and don't feel bad about it,
nor fret about feeling off for a week- while your body is detoxing.
Just swap something bad for something yummy, every time you get a "gotta eat",
Buy crackers from the health aisle that have no oils added and no sugar..
(make sure to eat them with protein.
Don't even walk down the chips or soda pop aisle.
If you LOVE sodapop, then buy soda water or sparkly mineral water
and put lemon or orange or berry juice in it.
Wean yourself in a clever way, so you feel good about how clever you are.
Thank God for His strength and the 'you' He made, that's merely hiding.
Have a list of delicious foods you can eat on the fridge and get up and go make one.
Learn how to make slimming treats, until they become easy to make.
Most of all feel loved..hug yourself and let others hug you,
and let God hug you, then have a cry, coz you feel loved..
Some tips here might ring some bell,
16 Ways to Lose Weight Fast
3-reasons-why-youre-not-losing-weight
4-reasons-you're-not-losing-weight
9 Reasons You’re Not Losing Weight:
1. You’re engaging in too much mindless eating.
2. You’re eating too many “pleasure foods.”
3. You’re eating too little.
4. You’re under “hidden stress.”
5. You’re too focused on diet to the exclusion of all else.
6. You’re getting too much exercise.
7. Your macronutrients and training are mismatched.
8. Your eating schedule is too disordered.
9. You’re actually at a healthy weight and your body is “keeping” you from dropping any more.
read more -marksdailyapple.com/9-more-reasons-youre-not-losing-weight
17 reasons you don't lose weight
1. You think you’re eating healthy, but aren’t. - ie eat real food. It’s about way more than just low-carb.
2. You’re under too much stress. causes the body to produce cortisol, the fight-or-flight hormone that catabolizes muscle, worsens insulin resistance, and promotes the storage of fat.
3. You need to watch your carb intake.Carbs are key, avoid all processed food (hidden sugars) try skipping fruit.
4. You’re adding muscle.I always tell people not to get hung up on the scales so much.
5. You’re not active enough.Are you Moving Frequently at a Slow Pace for three to five hours every week?
6. You’re lapsing into Chronic Cardio. Chronic Cardio. When you stay above 75% of your maximum heart rate for extended periods of time, you’re burning glycogen. Your body in turn craves even more sugar to replenish the lost stores, you’ll gain weight, lose muscle, release more cortisol, and compromise any progress .
7. You still haven’t tried IF.- intermittent fasting changes a weight loss plateau.
Skip breakfast and eat an early lunch.
then, skip breakfast and have a late lunch next time -take it slow and pay attention to hunger.
Eventually, try exercising in a fasted state to maximize the metabolic advantage - eat over 8 hours only.
8. You’re eating too much. Low-carb isn’t magic. It reins in wild hunger and tames insulin,
but calories do still matter –you’ve got to tighten things up if things aren’t working.
9. You haven’t overcome bad habits or developed good ones. Identify bad habits? develop good ones. Follow guidelines as when kicking a bad habit – identification, planning, publication – and you’ll be on your way.
10. You haven’t purged and Primalized your pantry.. Keep junk food out of your pantry, out of your house altogether and toss the stuff that doesn’t work. Check out fridge and grocery lists of healthy folks for inspiration.
11. You’ve reached a healthy homeostasis. -It may be that your body has reached its “ideal” weight – its effective, genetic set point. If carbs, calories, activity levels, sleep, and stress are accounted for, you may be at healthy homeostasis. Then, the question: do you want to mess with a good thing?
12. You’re low on willpower.Willpower is like a muscle. Go for a walk if you can’t muster the will for the gym.
Take note that willpower, might be an indicator of your body’s needs. If you can’t muster up the will for the gym,
it may be that your body needs to recover.. overtraining is a bigger danger than lack of will.
13. You’re full of excuses.If you find yourself having mini self-contained internal arguments throughout the day (and you lose), or (even worse) lying to yourself about what you’re eating and doing, you’re probably also full of excuses. Read this, maybe twice, then follow up with this.
14. You haven’t actually gone Primal!Take the plunge. Go Primal for 30 days and see how you like it.
15. You’re not getting enough sleep.- sleep deprivation cause the release of cortisol, our old fat-storing friend.
The biggest spike in (fat-burning, anabolic) growth hormone plasma levels occurs in deep sleep.
A recent sleep study showed truncated sleep patterns are linked to weight gain. Get 7-8 hours of sleep a night.
16. You haven’t given it enough time.The Primal Blueprint is a fat loss. Some people get instant results from dropping carbs, grains, sugar, and vegetable oils, while others have to take a month to get acclimated and only then does the weight begin to slide off but this is a lifestyle. You’re in it for the long run.
17. You’re eating too much dairy or/ and gluten.Some people just react poorly to dairy or/and gluten.
Bonus Reason: You haven't tried sprinting.- Nothing shreds faster than sprinting. - ease into sprints if you’ve never done them or are extremely out of shape or overweight.
When able, do 6-8 sprints (with short breaks between) once a week to break a weight loss plateau when all other attempts have failed.
Read more: marksdailyapple.com/17-reasons-youre-not-losing-weight
How to lose weight tips
The Food You Need to Ditch Today (If You Want to Be Slim)
Now proven by MRI... fructose triggers actual brain changes that can keep you hungry,
craving sweets and storing flab. Can also lead to 30+ serious health problems.
If you want to slim down, you simply cannot afford to eat this at any time.
Dr Mercola.com/intermittent-fasting-approach.
This way of eating works for losing weight -
meandjorge.com
Dr Mercola.com/sleep-deprivation-causes-weight-gain
Dr Mercola.com/what to eat/do to-burn-belly-fat.
Drew-manning-fit2fat2fit-lessons
Have a peek at that... we don't need to become fitness trainers
but we can figure out reasons for eating comfort foods,
feeling sad, feeling alone, no purpose for living, anger, hurt, that empty feeling, fear, worry,
Ask God for forgiveness, let go of the pain, ask God for HOPE, joy, peace, strength,
Know it's possible to lose weight in 6 mnths, by eating well,
eating the right fats, eliminating sugar, being excited to try different recipes/ideas.
I lost 2 stone, merely by cutting out grains, eg eating eggs/veg in coconut oil for breaky
reducing fruit to 2 a day, no dried fruit.
Find someone to walk with, get out into the sunshine,
do something active/interesting 3 times a week.
Familyfriendlyfatburningmeals.com
4-reasons-you're-not-losing-weight
9 Reasons You’re Not Losing Weight:
1. You’re engaging in too much mindless eating.
2. You’re eating too many “pleasure foods.”
3. You’re eating too little.
4. You’re under “hidden stress.”
5. You’re too focused on diet to the exclusion of all else.
6. You’re getting too much exercise.
7. Your macronutrients and training are mismatched.
8. Your eating schedule is too disordered.
9. You’re actually at a healthy weight and your body is “keeping” you from dropping any more.
read more -marksdailyapple.com/9-more-reasons-youre-not-losing-weight
17 reasons you don't lose weight
1. You think you’re eating healthy, but aren’t. - ie eat real food. It’s about way more than just low-carb.
2. You’re under too much stress. causes the body to produce cortisol, the fight-or-flight hormone that catabolizes muscle, worsens insulin resistance, and promotes the storage of fat.
3. You need to watch your carb intake.Carbs are key, avoid all processed food (hidden sugars) try skipping fruit.
4. You’re adding muscle.I always tell people not to get hung up on the scales so much.
5. You’re not active enough.Are you Moving Frequently at a Slow Pace for three to five hours every week?
6. You’re lapsing into Chronic Cardio. Chronic Cardio. When you stay above 75% of your maximum heart rate for extended periods of time, you’re burning glycogen. Your body in turn craves even more sugar to replenish the lost stores, you’ll gain weight, lose muscle, release more cortisol, and compromise any progress .
7. You still haven’t tried IF.- intermittent fasting changes a weight loss plateau.
Skip breakfast and eat an early lunch.
then, skip breakfast and have a late lunch next time -take it slow and pay attention to hunger.
Eventually, try exercising in a fasted state to maximize the metabolic advantage - eat over 8 hours only.
8. You’re eating too much. Low-carb isn’t magic. It reins in wild hunger and tames insulin,
but calories do still matter –you’ve got to tighten things up if things aren’t working.
9. You haven’t overcome bad habits or developed good ones. Identify bad habits? develop good ones. Follow guidelines as when kicking a bad habit – identification, planning, publication – and you’ll be on your way.
10. You haven’t purged and Primalized your pantry.. Keep junk food out of your pantry, out of your house altogether and toss the stuff that doesn’t work. Check out fridge and grocery lists of healthy folks for inspiration.
11. You’ve reached a healthy homeostasis. -It may be that your body has reached its “ideal” weight – its effective, genetic set point. If carbs, calories, activity levels, sleep, and stress are accounted for, you may be at healthy homeostasis. Then, the question: do you want to mess with a good thing?
12. You’re low on willpower.Willpower is like a muscle. Go for a walk if you can’t muster the will for the gym.
Take note that willpower, might be an indicator of your body’s needs. If you can’t muster up the will for the gym,
it may be that your body needs to recover.. overtraining is a bigger danger than lack of will.
13. You’re full of excuses.If you find yourself having mini self-contained internal arguments throughout the day (and you lose), or (even worse) lying to yourself about what you’re eating and doing, you’re probably also full of excuses. Read this, maybe twice, then follow up with this.
14. You haven’t actually gone Primal!Take the plunge. Go Primal for 30 days and see how you like it.
15. You’re not getting enough sleep.- sleep deprivation cause the release of cortisol, our old fat-storing friend.
The biggest spike in (fat-burning, anabolic) growth hormone plasma levels occurs in deep sleep.
A recent sleep study showed truncated sleep patterns are linked to weight gain. Get 7-8 hours of sleep a night.
16. You haven’t given it enough time.The Primal Blueprint is a fat loss. Some people get instant results from dropping carbs, grains, sugar, and vegetable oils, while others have to take a month to get acclimated and only then does the weight begin to slide off but this is a lifestyle. You’re in it for the long run.
17. You’re eating too much dairy or/ and gluten.Some people just react poorly to dairy or/and gluten.
Bonus Reason: You haven't tried sprinting.- Nothing shreds faster than sprinting. - ease into sprints if you’ve never done them or are extremely out of shape or overweight.
When able, do 6-8 sprints (with short breaks between) once a week to break a weight loss plateau when all other attempts have failed.
Read more: marksdailyapple.com/17-reasons-youre-not-losing-weight
How to lose weight tips
The Food You Need to Ditch Today (If You Want to Be Slim)
Now proven by MRI... fructose triggers actual brain changes that can keep you hungry,
craving sweets and storing flab. Can also lead to 30+ serious health problems.
If you want to slim down, you simply cannot afford to eat this at any time.
Dr Mercola.com/intermittent-fasting-approach.
This way of eating works for losing weight -
meandjorge.com
Dr Mercola.com/sleep-deprivation-causes-weight-gain
Dr Mercola.com/what to eat/do to-burn-belly-fat.
Drew-manning-fit2fat2fit-lessons
Have a peek at that... we don't need to become fitness trainers
but we can figure out reasons for eating comfort foods,
feeling sad, feeling alone, no purpose for living, anger, hurt, that empty feeling, fear, worry,
Ask God for forgiveness, let go of the pain, ask God for HOPE, joy, peace, strength,
Know it's possible to lose weight in 6 mnths, by eating well,
eating the right fats, eliminating sugar, being excited to try different recipes/ideas.
I lost 2 stone, merely by cutting out grains, eg eating eggs/veg in coconut oil for breaky
reducing fruit to 2 a day, no dried fruit.
Find someone to walk with, get out into the sunshine,
do something active/interesting 3 times a week.
Familyfriendlyfatburningmeals.com
EXERCISE
we don't HAVE to exercise to lose weight on eg THM,
FB/THM/t-tapp/notes
BUT we do want trim healthy bodies, with a good fitness level to do what we want, go where we want
to be more active- so here's T Tapp /Theresa Tapp videos to achieve this
T-Tapp Workout Central
T-Tapp Workout 11 videos
T-Tap16 videos
T-Tapp 17 videos
T-Tapp Walking Workout Step Away The Inches -- Tone Whole Body and Burn Fat Faster
T-Tapp Intro Part 1 - Parwel
Thread the Needle - Waist to Knee Spot Reduction
T-Tapp Twist
T-Tapp Lunges
T tapp Tempo Arms
T-Tapp Hoe Downs: 3 minutes of carb busting
Why t-tapp body types.wmv
T Tapp Maxi Max Extra Cardio Kinetic Workout
Get Rid of Pain, Inflammation and Arthritis with T-Tapp's Finger Fitness At Home Workout
Extra tips
FB.com 3 Steps to a healthy lymphatic system
♥♥♥
The typical Western diet is full of processed, sugar-laden carbs that contain very little if any fiber.
High-sugar/low-fiber carbs are what I refer to as "fat-storing" carbs...
they're definitely the type of carbs you'll want to avoid if your goal is to obtain a flat stomach and a trim waistline.
But carbs alone aren't the enemy. Instead, if you "reverse" the typical trend and begin consuming carbs
that contain LESS sugar and MORE fiber, you can actually begin enjoying more carbs in your diet
while dropping more of those troublesome pounds.
The other benefit to these carb sources are that low-sugar, high-fibre carbs
are generally minimally processed (if at all) by nature.
Some examples of my favorite high-fiber, lower-sugar carbs are:
-Beans (i.e. kidney beans, black beans, black-eyed peas, chickpeas, pinto beans, lentils, etc.)
-Most Fruit (apples, oranges, apricots, peaches, pears, kiwi, mango, melon, plums, blueberries, raspberries, blackberries, cherries) - While these are a bit higher in sugar,
they're very slow absorbing and super high in fiber, vitamins, minerals, phytochemicals
and other important nutrients...so still a top carb choice.
-All green vegetables
-Oatmeal, chia, quinoa
-Sprouted grain bread (such as Ezekial Bread)
-Sweet potatoes
-Wild rice, brown rice
-Couscous
Remember, low-sugar and high fiber is the way to go!
Nutrition.fixyourbloodsugar.com
♥♥♥
stylecraze.com/articles/5-exercises-and-5-foods-to-reduce-belly-fat
Magnesium
lack of it can cause amnesia, constipation, insomnia, restless legs, and weight gain etc-
most of us lack it. - Buy a Chelated Mg supplement or take Milk of Magnesia in soda water.
Gwens-nest.com/natural-remedies/magnesium-the-calming-essential-mineral
****
Take l-glutamine to heal intestinal wall.
2 grams of l-glutamine 3 times a day! (to heal intestinal lining, increase muscle strength:
A healthy intestinal lining is essential for proper digestion, immune function, liver function, and overall health, primarily through its role as a barrier preventing the absorption of unwanted molecules.
Glutamine plays a major role in DNA synthesis
and serves as a primary transporter of nitrogen into the muscle tissues.
CRAVINGS: It decreases sugar, carbs, and alcohol cravings.
astore.amazon.com/marisnutran05-20/detail/B004H5GWGK
***
Feeling unwell
If you suffer from allergies, rash, aches, itchy skin, restlessness, insomnia, headaches.
It could be a PH imbalance - so keep acid foods at 30% of diet, as acidic system causes inflammation/rashes
Try to use more plant proteins, and less red meat.
Re cheeses - the least allergenic are non animal rennet cheeses like mozzarella, white cheeses.
Sugars also throw the body out of balance, AND be careful re sweeteners, they are very processed.
When I went Gluten and dairy free, my skin has been better and hayfever went..
I also drink half a lemon juice in glass of water first thing in the morning. -
as that is the closest PH to how the stomach should be.
5 things to watch re body being tip top:
1. PH levels, ie keep acid foods to 30% of diet, ie meat, grains, legumes, beans, berries
Marinate meat in brine/lemon juice/applecidervinegar to help break down the proteins, making it easier to digest.
2 Avoid all processed foods, processed dairy, processed meats, drugs, additives,
processed seed oils (all seed oils are heat damaged, esp avoid margarine)
as they all weigh the body down with toxins and cause leaky gut which causes inflammation which causes allergy.
3.Increase -good essential fatty acids/fats, ie coconut oil, ghee, unprocessed butter, coconut yoghurt, avocado, flaxseed oil, cold pressed macadamia oil & olive oil.
AVOID all seed oils-they are heat processed/damaged and we cannot digest them.
4. Take probiotic every day, in capsules, kefir, coconut yoghurt, fermented veg eg sauerkraut - probiotics keep stomach flora healthy, so digestion can fight inflammation,
for healthy stomach flora is where health begins. ie heal inflammation in digestion and the body/skin will heal.
5. Do eat good celtic grey damp seasalt or himalayan salt from health shop, it heals the gut too.
Aloe vera juice, organic apple cider vinegar, and slippery elm powder also heal the gut.
AVOID all table/refined salt, it causes rashes.
♥♥♥
Leaky gut / sick stomach / bowel problems
can cause imbalances and weight gain
Cleaneatingchelsey.com/gluten-free -her story
Thyroidbook.com/autoimmune-gut-repair-diet
Deliciousobsessions/key-to health-lies-in the gut-how to heal it
Leaky Gut Syndrome In Plain English – And How To Fix It
Empoweredsustenance.com/heal-low-stomach-acid-naturally
Thepaleosecret/leaky-gut-the-gateway-to-chronic-disease
Thepaleosecret/so-whats-up-with-grains-dairy
Nourishedandnurtured/gaps-intro-diet-experiences-and-tips
Nourishedandnurtured/tips-for-starting-gaps-diet
Nourishedandnurtured/online-gaps-resources
Karenhurd.com-beans for gallbladder disease
***
CLA (Conjugated Linoleic Acid)
helps increase lean muscle mass. It is a fatty acid found in some foods.
At one time, beef, turkey, lamb and dairy were exceptional sources; however,
when man changed their diet from grass to grains, the levels of CLA dramatically decreased in meat and dairy.
CLA is found in the fatty portion of milk from grass fed cows.
Drinking skim milk will never provide the benefits of CLA.
CLA not only reduces fat but also preserves the muscle tissues. The most amazing part is not that it makes fat cell smaller but it prevents a small cell from becoming fatter. A low calorie diet often helps a person lose weight for a short period, but once the cravings take over and the diet comes to a halt, that person is even more likely to gain back the weight. CLA seems to stop this undesired weight gain from happening because it causes you to hold onto valuable muscles during weight loss. Studies show that CLA is also helpful in lowering blood sugar levels
mariamindbodyhealth.com/mexican-meatloaf-iron-facts-and-CLA
I find it easiest to remember
1. -no carbs/sugars with fats-
2. eat a protein every eat
so if I make a green smoothie, I add mesquite pdr or eat some
cottage cheese, pumpkin seeds, mung bean sprouts or meat
This is an interesting write
marksdailyapple.com/top-ten-protein-sources
gentleworld.org/10-protein-packed-plants
healthyeating/how to find/eat-raw-protein
Sprouted kidney beans, broccoli and spinach, raw nuts,
healthyeating/protein-sprouted-cooked-mung-beans
Rhondagessne/Diet soda-a-killer-in-your-fridge-sweet-poison-a-must-read
14dayfatlossplan.com/do-nothing-get-a-flat-stomach
14dayfatlossplan.com/index
Good Info -truthaboutfatburningfoods.com/special/truth
There are many ads like this on the web
Womenshealthmag1.com/diet
Womenshealth.com/report/garcinia
I think Cleanse Catalyst or similar products are very beneficial,
find similar capsules/powder in any health store
Taking aloevera, slippery elm, senna pod & psyllium etc
we don't HAVE to exercise to lose weight on eg THM,
FB/THM/t-tapp/notes
BUT we do want trim healthy bodies, with a good fitness level to do what we want, go where we want
to be more active- so here's T Tapp /Theresa Tapp videos to achieve this
T-Tapp Workout Central
T-Tapp Workout 11 videos
T-Tap16 videos
T-Tapp 17 videos
T-Tapp Walking Workout Step Away The Inches -- Tone Whole Body and Burn Fat Faster
T-Tapp Intro Part 1 - Parwel
Thread the Needle - Waist to Knee Spot Reduction
T-Tapp Twist
T-Tapp Lunges
T tapp Tempo Arms
T-Tapp Hoe Downs: 3 minutes of carb busting
Why t-tapp body types.wmv
T Tapp Maxi Max Extra Cardio Kinetic Workout
Get Rid of Pain, Inflammation and Arthritis with T-Tapp's Finger Fitness At Home Workout
Extra tips
FB.com 3 Steps to a healthy lymphatic system
♥♥♥
The typical Western diet is full of processed, sugar-laden carbs that contain very little if any fiber.
High-sugar/low-fiber carbs are what I refer to as "fat-storing" carbs...
they're definitely the type of carbs you'll want to avoid if your goal is to obtain a flat stomach and a trim waistline.
But carbs alone aren't the enemy. Instead, if you "reverse" the typical trend and begin consuming carbs
that contain LESS sugar and MORE fiber, you can actually begin enjoying more carbs in your diet
while dropping more of those troublesome pounds.
The other benefit to these carb sources are that low-sugar, high-fibre carbs
are generally minimally processed (if at all) by nature.
Some examples of my favorite high-fiber, lower-sugar carbs are:
-Beans (i.e. kidney beans, black beans, black-eyed peas, chickpeas, pinto beans, lentils, etc.)
-Most Fruit (apples, oranges, apricots, peaches, pears, kiwi, mango, melon, plums, blueberries, raspberries, blackberries, cherries) - While these are a bit higher in sugar,
they're very slow absorbing and super high in fiber, vitamins, minerals, phytochemicals
and other important nutrients...so still a top carb choice.
-All green vegetables
-Oatmeal, chia, quinoa
-Sprouted grain bread (such as Ezekial Bread)
-Sweet potatoes
-Wild rice, brown rice
-Couscous
Remember, low-sugar and high fiber is the way to go!
Nutrition.fixyourbloodsugar.com
♥♥♥
stylecraze.com/articles/5-exercises-and-5-foods-to-reduce-belly-fat
Magnesium
lack of it can cause amnesia, constipation, insomnia, restless legs, and weight gain etc-
most of us lack it. - Buy a Chelated Mg supplement or take Milk of Magnesia in soda water.
Gwens-nest.com/natural-remedies/magnesium-the-calming-essential-mineral
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Take l-glutamine to heal intestinal wall.
2 grams of l-glutamine 3 times a day! (to heal intestinal lining, increase muscle strength:
A healthy intestinal lining is essential for proper digestion, immune function, liver function, and overall health, primarily through its role as a barrier preventing the absorption of unwanted molecules.
Glutamine plays a major role in DNA synthesis
and serves as a primary transporter of nitrogen into the muscle tissues.
CRAVINGS: It decreases sugar, carbs, and alcohol cravings.
astore.amazon.com/marisnutran05-20/detail/B004H5GWGK
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Feeling unwell
If you suffer from allergies, rash, aches, itchy skin, restlessness, insomnia, headaches.
It could be a PH imbalance - so keep acid foods at 30% of diet, as acidic system causes inflammation/rashes
Try to use more plant proteins, and less red meat.
Re cheeses - the least allergenic are non animal rennet cheeses like mozzarella, white cheeses.
Sugars also throw the body out of balance, AND be careful re sweeteners, they are very processed.
When I went Gluten and dairy free, my skin has been better and hayfever went..
I also drink half a lemon juice in glass of water first thing in the morning. -
as that is the closest PH to how the stomach should be.
5 things to watch re body being tip top:
1. PH levels, ie keep acid foods to 30% of diet, ie meat, grains, legumes, beans, berries
Marinate meat in brine/lemon juice/applecidervinegar to help break down the proteins, making it easier to digest.
2 Avoid all processed foods, processed dairy, processed meats, drugs, additives,
processed seed oils (all seed oils are heat damaged, esp avoid margarine)
as they all weigh the body down with toxins and cause leaky gut which causes inflammation which causes allergy.
3.Increase -good essential fatty acids/fats, ie coconut oil, ghee, unprocessed butter, coconut yoghurt, avocado, flaxseed oil, cold pressed macadamia oil & olive oil.
AVOID all seed oils-they are heat processed/damaged and we cannot digest them.
4. Take probiotic every day, in capsules, kefir, coconut yoghurt, fermented veg eg sauerkraut - probiotics keep stomach flora healthy, so digestion can fight inflammation,
for healthy stomach flora is where health begins. ie heal inflammation in digestion and the body/skin will heal.
5. Do eat good celtic grey damp seasalt or himalayan salt from health shop, it heals the gut too.
Aloe vera juice, organic apple cider vinegar, and slippery elm powder also heal the gut.
AVOID all table/refined salt, it causes rashes.
♥♥♥
Leaky gut / sick stomach / bowel problems
can cause imbalances and weight gain
Cleaneatingchelsey.com/gluten-free -her story
Thyroidbook.com/autoimmune-gut-repair-diet
Deliciousobsessions/key-to health-lies-in the gut-how to heal it
Leaky Gut Syndrome In Plain English – And How To Fix It
Empoweredsustenance.com/heal-low-stomach-acid-naturally
Thepaleosecret/leaky-gut-the-gateway-to-chronic-disease
Thepaleosecret/so-whats-up-with-grains-dairy
Nourishedandnurtured/gaps-intro-diet-experiences-and-tips
Nourishedandnurtured/tips-for-starting-gaps-diet
Nourishedandnurtured/online-gaps-resources
Karenhurd.com-beans for gallbladder disease
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CLA (Conjugated Linoleic Acid)
helps increase lean muscle mass. It is a fatty acid found in some foods.
At one time, beef, turkey, lamb and dairy were exceptional sources; however,
when man changed their diet from grass to grains, the levels of CLA dramatically decreased in meat and dairy.
CLA is found in the fatty portion of milk from grass fed cows.
Drinking skim milk will never provide the benefits of CLA.
CLA not only reduces fat but also preserves the muscle tissues. The most amazing part is not that it makes fat cell smaller but it prevents a small cell from becoming fatter. A low calorie diet often helps a person lose weight for a short period, but once the cravings take over and the diet comes to a halt, that person is even more likely to gain back the weight. CLA seems to stop this undesired weight gain from happening because it causes you to hold onto valuable muscles during weight loss. Studies show that CLA is also helpful in lowering blood sugar levels
mariamindbodyhealth.com/mexican-meatloaf-iron-facts-and-CLA
I find it easiest to remember
1. -no carbs/sugars with fats-
2. eat a protein every eat
so if I make a green smoothie, I add mesquite pdr or eat some
cottage cheese, pumpkin seeds, mung bean sprouts or meat
This is an interesting write
marksdailyapple.com/top-ten-protein-sources
gentleworld.org/10-protein-packed-plants
healthyeating/how to find/eat-raw-protein
Sprouted kidney beans, broccoli and spinach, raw nuts,
healthyeating/protein-sprouted-cooked-mung-beans
- ***
- Barbarakapran/is-your-diet-working-for-you
- Carb Timing
- Step 1: Avoid Carb-Based Insulin Spikes
- Whenever you snack on your favorite high carb foods by themselves, they immediately SPIKE insulin, which is body’s primary storage hormone, so it FORCES body straight into fat STORING.
The digestion of carbs begins the second they hit your mouth so hormones have to properly manage the carbohydrates properly or you’ll immediately start storing carbs as fat.
Avoid this fat storing nightmare - - always combine carbs with a complete animal protein and a fibrous vegetable.
- This will help stabilize insulin to burn fat - & use the extra carbs for energy needs.
Stage 1: Immediate Energy Needs:
As soon as a carb hits mouth, make sure you’re going to burn them off (pre-workout) or you have room in your energy tank to store them for later use.
Stage 2: Storage in your Muscles & Liver: -body stores carbs as glycogen in the muscle and the liver as a source of energy for movement and daily function. Storage continues until the muscle and/or liver is full.
Stage 3: Carb Based Spillover and Fat Storage: After a few days, when energy intake is abundant and little energy is expended, muscle and liver stores over fill and body stores the unused carbs as fat - Consume carbs at the right times
- 1. GOOD: first thing - a.m. when metabolic rate is higher and insulin sensitivity is peaking "naturally".
After being in a "fasted" state while asleep there’more room to let the carbs in without ANY fat storage.
This strategy works even better if you exercise in morning hours.
2. BETTER: 3 to 4 hours before exercise.
This will ensure carbs consumed are burned off during and after workout to avoid fat-spillover and prevent muscle loss.. - equals more fat and calories burned during and after workout.
3. BEST: post-workout. When you use the right type of exercise, muscles act like a sponge that’s been wrung dry, so your body will literally "soak up" favorite carbs if you eat carbs just after a work out..
Timing carb intake is the way you can enjoy the fat-burning benefits of carbs while LIMITING fat-storage.
If you eat carbs with the right foods at the right times, you’ll BURN fat. - 4cyclefatloss.com/special/index-carbtiming3
- NOTE. the real notes state 5kg loss in 1 mnth, which is similar to THM
Rhondagessne/Diet soda-a-killer-in-your-fridge-sweet-poison-a-must-read
14dayfatlossplan.com/do-nothing-get-a-flat-stomach
14dayfatlossplan.com/index
Good Info -truthaboutfatburningfoods.com/special/truth
There are many ads like this on the web
Womenshealthmag1.com/diet
Womenshealth.com/report/garcinia
I think Cleanse Catalyst or similar products are very beneficial,
find similar capsules/powder in any health store
Taking aloevera, slippery elm, senna pod & psyllium etc
- Helps Eliminate Bad Toxins That Have Built Up Over the Years
- Removes 'Sludge' From the Walls of the Colon
- Helps Get Rid of Gas and Bloating, & Helps Regulate the Metabolism
- ♥♥♥
Everyone is different and other people's experiences are worth pondering
You may read varying opinions re THM for instance. - I do like to research all angles.
- The points raised here are worth pondering -re processed sweeteners
- and how reducing refined foods, fast foods, sugars
- might be one reason why THM is working for so many
Kitchenstewardship/how-to-evaluate-new-nutritional-philosophies-through-a-critical-thinking-traditional-foods-lens - Nourishingherbalist.com/4-reasons-why-im-not-a-trim-healthy-mama
- THM works for thousands, but IF THM doesn't work for you, then read this Fruitofhands./coming-full-circle-why-i-left
- We must be convinced in our own mind what we believe,
to be able to dedicate ourselves to a course of action to keep ourselves healthy.
I think from all my reading that the separation of fats and carbs, has a lot of merit.,
I have lost weight using the guidelines, but without processed sweeteners and dairy.
God bless you as you seek His wisdom in all you do.