Archive for April, 2017

Qualities Of Highly Attractive Women

April 30, 2017

How-to-be-a-Confident-Woman-at-Work

Esther Perel is a world-renowned sex and relationships expert and the best-selling author of Mating in Captivity. Her exclusive mbg class, The Essential Guide to Sparking Your Erotic Intelligence, will help you create the relationship you’ve always wanted and take your sex life to a whole new level.

Being attractive is not about getting a manicure, using moisturizer, or buying expensive clothing—just to name a few of the things that women are pressured to do in the pursuit of beauty. While personal grooming can be an important way to express yourself and feel good as you walk down the street, here are some other ways attractiveness can be cultivated in yourself and your partner:

1. Cultivate confidence.

The biggest turn-on is confidence: a kind of inner radiance. That doesn’t mean you have to be fearless: Confidence is the ability to acknowledge your fears. To cultivate confidence, surround yourself with people who believe in you. Prioritize nurturing yourself and spending time doing activities that you enjoy and that allow you to shine.

When you are critical of yourself, you are essentially saying to others, “Don’t like me.”

Make a list of all your strengths. Whether it’s your sense of humor, the way you play banjo, your Scrabble mastery, your excellent hosting skills, or your ability to be an attentive listener—anything you do well can be a powerful attractor. Everyone in your world will benefit because the more you accept you, the more tolerant you are of others.

2. Be independent.

Many people describe the moment they met their partner this way: “Our eyes met across a room while he was entertaining a group of people with a story,” or “She was expertly fixing the projector in a meeting.” Your partner was in their element, they were separate from you, independent. This is when we are at our most attractive—whether that’s onstage, on a horse, or on a run.

So cultivate qualities and skills in which you feel confident and self-sufficient. There is nothing more powerful and sexy than someone who is independent, who doesn’t need you to take care of them.

3. Take risks.

Couples who engage in thrill-seeking activities have more pleasurable experiences and more satisfaction in their relationship. This might mean skiing, rock-climbing, or bungee jumping—all experiences that include surprise or excitement. But what if you are terrified of heights or have an aversion to the elements? You don’t need to jump out of a plane to take risks.

Confidence is the ability to acknowledge your fears.

Sex can be a thrill too. Introducing play can open up fantasy and intensify desire in your relationship.

4. Learn how to be in your body.

Being comfortable in your body isn’t about inching ever-closer to Barbie proportions. The Cubans—free from advertising for 60 years—know this all too well. They have developed an internal sense of what they call sabrosura—a kind of inner joy that is visible in their stride as they walk down the street and the way they move their hips.

They walk with this feeling regardless of the size of their backside. If you need a bit of a warm-up, dancing can be a great way to ease into fully inhabiting your body—to start feeling attractive. I believe we should all dance more.

5. Drop self-critique.

When you are critical of yourself, you are essentially saying to others: Don’t like me. It’s one of the biggest turn-offs for men when women are critical of themselves. Also, when someone gives you a compliment, take it. It’s difficult to experience pleasure with someone who distorts the meaning of it. So when someone says you look beautiful, don’t say, “You must not be wearing your glasses today.” Accept the compliment—it makes the other person feel good when you receive what they are saying.

Article sourced here: https://www.mindbodygreen.com/0-29970/5-qualities-of-highly-attractive-women.html

Healthy Inspirations Recipe of the Week – Robyn’s Turkey & Cauliflower Lettuce Cups

April 27, 2017

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The Art of Not Being Offended

April 23, 2017

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There is an ancient and well-kept secret to happiness which the Great Ones have known for centuries. They rarely talk about it, but they use it all the time, and it is fundamental to good mental health. This secret is called The Fine Art of Not Being Offended.

In order to truly be a master of this art, one must be able to see that every statement, action and reaction of another human being is the sum result of their total life experience to date. In other words, the majority of people in our world say and do what they do from their own set of fears, conclusions, defenses and attempts to survive. Most of it, even when aimed directly at us, has nothing to do with us. Usually, it has more to do with all the other times, and in particular the first few times, that this person experienced a similar situation, usually when they were young.

Yes, this is psychodynamic. But let’s face it, we live in a world where psychodynamics are what make the world go around. An individual who wishes to live successfully in the world as a spiritual person really needs to understand that psychology is as spiritual as prayer. In fact, the word psychology literally means the study of the soul.

All of that said, almost nothing is personal. Even with our closest loved ones, our beloved partners, our children and our friends. We are all swimming in the projections and filters of each other’s life experiences and often we are just the stand-ins, the chess pieces of life to which our loved ones have their own built-in reactions. This is not to dehumanize life or take away the intimacy from our relationships, but mainly for us to know that almost every time we get offended, we are actually just in a misunderstanding. A true embodiment of this idea actually allows for more intimacy and less suffering throughout all of our relationships. When we know that we are just the one who happens to be standing in the right place at the right psychodynamic time for someone to say or do what they are doing—we don’t have to take life personally. If it weren’t us, it would likely be someone else.

This frees us to be a little more detached from the reactions of people around us. How often do we react to a statement of another by being offended rather than seeing that the other might actually be hurting? In fact, every time we get offended, it is actually an opportunity to extend kindness to one who may be suffering—even if they themselves do not appear that way on the surface. All anger, all acting out, all harshness, all criticism, is in truth a form of suffering. When we provide no Velcro for it to stick, something changes in the world. We do not even have to say a thing. In fact, it is usually better not to say a thing. People who are suffering on the inside, but not showing it on the outside, are usually not keen on someone pointing out to them that they are suffering. We do not have to be our loved one’s therapist. We need only understand the situation and move on. In the least, we ourselves experience less suffering and at best, we have a chance to make the world a better place.

This is also not to be confused with allowing ourselves to be hurt, neglected or taken advantage of. True compassion does not allow harm to ourselves either. But when we know that nothing is personal, a magical thing happens. Many of the seeming abusers of the world start to leave our lives. Once we are conscious, so-called abuse can only happen if we believe what the other is saying. When we know nothing is personal, we also do not end up feeling abused. We can say, “Thank you for sharing,” and move on. We are not hooked by what another does or says, since we know it is not about us. When we know that our inherent worth is not determined by what another says, does or believes, we can take the world a little less seriously. And if necessary, we can just walk away without creating more misery for ourselves or having to convince the other person that we are good and worthy people.

The great challenge of our world is to live a life of contentment, regardless of what other people do, say, think or believe. The fine art of not being offended is one of the many skills for being a practical mystic. Though it may take a lifetime of practice, it is truly one of the best kept secrets for living a happy life.

Source: http://theunboundedspirit.com/how-not-to-be-offended/
“The Art of Not Being Offended,” from shemsi-prinzivalli.blogspot.gr

 

 

Healthy Inspirations Recipe of the Week – Satay Chicken Noodle Salad

April 20, 2017

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Portion Control: How Much Are You Actually Eating?

April 11, 2017

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Perhaps food has always been an issue for you. Maybe you’ve never had an eating disorder, but eating too much and lack of portion control have seemed to be a struggle since you were young.

Even if you’re a health food nut, you may have often reasoned that as long as you’re eating organic, healthy food, it’s okay to overindulge.

But the lesson remains the same: consuming excess calories leads to discomfort and weight gain. Learning to control your portions through the practice of an Ayurvedic lifestyle and other healthy weight loss programs, such as Weight Watchers, can help move you toward a healthier weight and greater energy.

Increase in Caloric Intake

A 2004 New York Times article revealed a 30-year study on American eating habits between the years of 1970 and 2000. In 1971 a woman’s average calorie intake was 1,542 and a man’s average calorie intake was 2,450, according to the Centers for Disease Control and Prevention. By 2000, that average had grown by 22 percent for women to 1,877 calories and 7 percent for men to 2,618. A majority of the increase in calories was due to greater consumption of carbohydrates, particularly sugars and processed foods.

Everywhere you go, portion sizes seem to have increased. As a consumer, you should be aware of the actual calories in the products you buy. For example, a Starbucks 20-ounce White Chocolate Mocha is 460 calories, and when you add a Starbucks Blueberry Scone, you add another 420 calories for a total of 880 calories for breakfast. But it’s not only in the café indulgences that you need to be mindful of portion control.

“Healthier” options can also add up. With only vegetarian options and no tortilla, the Chipotle Veggie Bowl with no dressing amounts to 865 calories. If you’re trying to keep to the USDA-recommended dietary requirements for women of 1800 calories per day, one veggie bowl will take up nearly half of your daily intake.

Awareness of how many calories you are consuming is one of the keys to reducing your portion sizes. The free app, My Fitness Pal, is a great way to plug in what you’re eating over the course of the day. Try it for one week, and see how close you are to your daily caloric recommendations.

Enjoy 2 Cupped Handfuls at Every Meal

Ayurveda recommends eating two cupped handfuls of food at every meal. If you bring your hands together side by side making a cup, scoop up dry beans or rice and put the amount into a bowl. Measure out how much you scooped with a measuring cup and that will indicate to you how much you should be eating to feel satisfied, but not full. Ideally, you want to fill up your stomach two-thirds, while leaving one-third for digestion.

Your stomach churns ingested food for digestion, and if there is no room, you will experience stomach upset and excessive burping or heartburn. If you feel heavy after eating, it might be because you’re completely filling your stomach.

Count Beverages

One of the easiest ways to lose sight of portions is by forgetting to count the calories in beverages. Sodas, energy drinks, smoothies, and even fruit juices are often just as many calories, if not more, than the meal you’re consuming. Pay attention not only to the calories, but the sugar grams. For example, Naked Mighty Mango juice is 290 calories for a 15-ounce bottle and has 57 grams of sugar and zero grams of dietary fiber. While the sugar from fructose might be healthier than the refined sugar in soda, sugar can still cause blood sugar levels to spike. You might be better off eating a whole mango, which has the fiber to slow down blood sugar levels.

Another downfall of drinking your calories is that you don’t realize how many you’re consuming because it’s easy to drink an entire glass in a minute or two. Your body feels differently when you drink 400 calories versus eating 400 calories.

Lastly, drinking alcohol, which usually also has high-caloric content, can impair your judgment as to how much you’re eating.

Figure Out Portion Sizes

Any packaged food or beverage has a portion size listed on the packaging. You might be surprised to find out how little the portion is for the given amount of calories. For example, many breakfast cereals are portioned to be half to three-fourths of a cup. Once you measure it out, you realize how small your cereal portion actually is.

Figuring out portion sizes is especially important with “trigger foods”—those foods that can be hard for you to limit. Learning your trigger foods is essential to proper weight control. Whether its popcorn, tortilla chips, or chocolate chip cookies, these foods can be mortal to weight maintenance. If you are prone to lose control with your trigger foods, find out the proper portion size, and put them into Ziploc sandwich bags so you can have easy access to a single portion. It will help you in times of weakness, so you won’t be tempted to finish off the whole thing.

Embrace Color at Every Meal

Cravings are often at the root of letting your portions get out of control. Many cravings are due to the fact that you’re not getting the proper amount of nutrients you need at a given meal. Filling up your plate with a heaping portion of mac and cheese and garlic bread is not going to satisfy you, no matter how much you eat. Your body needs more:

  • Vitamins
  • Minerals
  • Phytonutrients
  • Antioxidants

Make sure you’re not overeating because you’re nutritionally deficient. A good way to do this is to fill your plate with different natural colors. For example, add a salad with:

  • Spinach
  • Beets
  • Cabbage
  • Nuts
  • Berries
  • Balsamic Vinegar
  • Olive Oil

Slow Down and Use Body Awareness

It’s impossible to know your portions if you’re not aware. Awareness is bringing attention to your eating, which includes sitting down and being mindful. Take the time to enjoy every bite. Try not to be distracted while you’re eating. When you eat slowly, you allow your brain to register that food is being consumed. From time to time, check in with your stomach to see if it’s satisfied.

Finally, eat when you’re hungry, but not too hungry. Make sure you’re eating to satisfy the physical need of hunger and not an emotional need. Celebrate eating as a sacred act and a blessing to your body, mind, and soul.

Article written by By Michelle Fondin
Sourced from: http://www.chopra.com/articles/portion-control-how-much-are-you-actually-eating

 


The Ketogenic Diet 101: The Beginner’s Guide

April 9, 2017

The ketogenic diet is a low-carb, high-fat diet that offers many health benefits. Over 20 studies show that this type of diet can help you lose weight and improve health (1).
Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease (2, 3, 4, 5).
This article is a detailed beginner’s guide to the ketogenic diet.
It contains everything you need to know.

What is a Ketogenic Diet?

The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.

It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6, 7).

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (6, 8, 9, 10, 11).

Bottom Line: The ketogenic diet (keto) is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones.

Different Types of Ketogenic Diets

There are several versions of the ketogenic diet, including:

  • Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1).
  • Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
  • Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
  • High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods, and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

Bottom Line: There are several versions of the ketogenic diet. The standard ketogenic diet (SKD) is the most researched and most recommended.

Ketogenic Diets Can Help You Lose Weight

Weight Scale

A ketogenic diet is an effective way to lose weight and lower risk factors for disease (8, 9, 10, 11, 12, 13).

In fact, research shows that the ketogenic diet is far superior to the recommended low-fat diet (2, 14, 15, 16).

What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food (16).

One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved (17).

Another study found that participants on the ketogenic diet lost 3 times more weight than those on the Diabetes UK’s recommended diet (18).

There are several reasons why a ketogenic diet is superior to a low-fat diet. One is the increased protein intake, which provides numerous benefits (14, 19, 20).

The increased ketones, lowered blood sugar levels and improved insulin sensitivity may also play a key role (21, 22, 23, 24, 25, 26).

For more details on the weight loss effects of a ketogenic diet, read this article: A Ketogenic Diet to Lose Weight and Fight Disease.

Bottom Line: A ketogenic diet can help you lose much more weight than a low-fat diet. This often happens without hunger.

Ketogenic Diets for Diabetes and Prediabetes

Blood Glucose Meter and Strips

Diabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function (27).

The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome (28, 29, 30).

One study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (29).

Another study in patients with type 2 diabetes found that 7 of the 21 participants were able to stop all diabetes medications (28).

In yet another study, the ketogenic group lost 24.4 lbs (11.1 kg), compared to 15.2 lbs (6.9 kg) in the higher-carb group. This is an important benefit when considering the link between weight and type 2 diabetes (2, 31).

Additionally, 95.2% of the ketogenic group was also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group (2).

This article has more details about low-carb diets and diabetes.

Bottom Line: The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to drastic improvement for type 2 diabetes and prediabetes.

Other Health Benefits of the Ketogenic Diet

Older Male Doctor

The ketogenic diet actually originated as a tool for treating neurological diseases, such as epilepsy.

Studies have now shown that the diet can have benefits for a wide variety of different health conditions:

  • Heart disease: The ketogenic diet can improve risk factors like body fat, HDL levels, blood pressure and blood sugar (32, 33).
  • Cancer: The diet is currently being used to treat several types of cancer and slow tumor growth (4, 34, 35, 36).
  • Alzheimer’s disease: The diet may reduce symptoms of Alzheimer’s and slow down the disease’s progression (5, 37, 38).
  • Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children (3).
  • Parkinson’s disease: One study found that the diet helped improve symptoms of Parkinson’s disease (39).
  • Polycystic ovary syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome (40).
  • Brain injuries: One animal study found that the diet can reduce concussions and aid recovery after brain injury (41).
  • Acne: Lower insulin levels and eating less sugar or processed foods may help improve acne (42).

However, keep in mind that research into many of these areas is far from conclusive.

Bottom Line: A ketogenic diet may provide many health benefits, especially with metabolic, neurological or insulin-related diseases.

Foods to Avoid

White Rice in a Glass Bowl

In short, any food that is high in carbs should be limited.

Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

  • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
  • Fruit: All fruit, except small portions of berries like strawberries.
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Low-fat or diet products: These are highly processed and often high in carbs.
  • Some condiments or sauces: These often contain sugar and unhealthy fat.
  • Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.
  • Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.
  • Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

    Bottom Line: Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits.

    Foods to Eat

    Thumbs Up Man With Salmon Avocado and Almonds

    You should base the majority of your meals around these foods:

    It is best to base your diet mostly on whole, single ingredient foods. Here is a list of 44 healthy low-carb foods.

    Bottom Line: Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low-carb veggies.

    A Sample Ketogenic Meal Plan For 1 Week

    Meat

    To help get you started, here is a sample ketogenic diet meal plan for one week:

    Monday

    • Breakfast: Bacon, eggs and tomatoes.
    • Lunch: Chicken salad with olive oil and feta cheese.
    • Dinner: Salmon with asparagus cooked in butter.

    Tuesday

    • Breakfast: Egg, tomato, basil and goat cheese omelet.
    • Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
    • Dinner: Meatballs, cheddar cheese and vegetables.

    Wednesday

    • Breakfast: A ketogenic milkshake (try this or this).
    • Lunch: Shrimp salad with olive oil and avocado.
    • Dinner: Pork chops with Parmesan cheese, broccoli and salad.

    Thursday

    • Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
    • Lunch: A handful of nuts and celery sticks with guacamole and salsa.
    • Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.

    Friday

    • Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
    • Lunch: Beef stir-fry cooked in coconut oil with vegetables.
    • Dinner: Bun-less burger with bacon, egg and cheese.

    Saturday

    • Breakfast: Ham and cheese omelet with vegetables.
    • Lunch: Ham and cheese slices with nuts.
    • Dinner: White fish, egg and spinach cooked in coconut oil.

    Sunday

    • Breakfast: Fried eggs with bacon and mushrooms.
    • Lunch: Burger with salsa, cheese and guacamole.
    • Dinner: Steak and eggs with a side salad.

    Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

    For tons of recipes, check out this link: 101 Healthy Low-Carb Recipes.

    Bottom Line: You can eat a wide variety of tasty and nutritious meals on a ketogenic diet.

    Healthy Ketogenic Snacks

    Cheese

    In case you get hungry between meals, here are some healthy, keto-approved snacks:

    • Fatty meat or fish.
    • Cheese.
    • A handful of nuts or seeds.
    • Cheese with olives.
    • 1–2 hard-boiled eggs.
    • 90% dark chocolate.
    • A low-carb milk shake with almond milk, cocoa powder and nut butter.
    • Full-fat yogurt mixed with nut butter and cocoa powder.
    • Strawberries and cream.
    • Celery with salsa and guacamole.
    • Smaller portions of leftover meals.

    Bottom Line: Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts and dark chocolate.

    Tips for Eating Out on a Ketogenic Diet

    It is not very hard to make most restaurant meals keto-friendly when eating out.

    Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any high-carb food with extra vegetables.

    Egg-based meals are also a great option, such as an omelet or eggs and bacon.

    Another favorite is bun-less burgers. You could also leave the bun and swap the fries for vegetables instead. Add extra avocado, cheese, bacon or eggs.

    At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream.

    For dessert, ask for a mixed cheese board or double cream with berries.

    Bottom Line: When eating out, select a meat, fish or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.

    Side Effects and How to Minimize Them

    Three Pill Bottles

    Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adapts.

    This is often referred to as “keto flu” – and is usually over within a few days.

    Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance.

    In order to minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.

    A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements can help.

    For minerals, try taking 3,000–4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize side effects.

    At least in the beginning, it is important to eat until fullness and to avoid restricting calories too much. Usually a ketogenic diet causes weight loss without intentional calorie restriction.

    Bottom Line: Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.

    Supplements For a Ketogenic Diet

    Although no supplement is necessary, some can be useful.

    • MCT oil: Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels.
    • Minerals: Added salt and other minerals can be important when starting out, due to shifts in water and mineral balance.
    • Caffeine: Caffeine can have benefits for energy, fat loss and performance.
    • Exogenous ketones: This supplement can help raise the body’s ketone levels.
    • Creatine: Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise.
    • Whey: Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake.

    Bottom Line: Certain supplements can be beneficial on a ketogenic diet. These include exogenous ketones, MCT oil and minerals.

    Frequently Asked Questions

    Man Putting Salt on Meat

    Here are answers to some of the most common questions about the ketogenic diet.

    1. Can I ever eat carbs again?

    Yes. However, it is important to eliminate them initially. After the first 2–3 months, you can eat carbs on special occasions — just return to the diet immediately after.

    2. Will I lose muscle?

    There is a risk of losing some muscle on any diet. However, the high protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights.

    3. Can you build muscle on a ketogenic diet?

    Yes, but it may not work as well as on a moderate-carb diet. More details: Low-Carb/Ketogenic Diets and Exercise Performance.

    4. Do I need to refeed or carb load?

    No. However, a few higher-calorie days may be beneficial every now and then.

    5. How much protein can I eat?

    Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit.

    6. What if I am constantly tired, weak or fatigued?

    You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and re-visit the points above. A supplement like MCT oil or ketones may also help.

    7. My urine smells fruity? Why is this?

    Don’t be alarmed. This is simply due to the excretion of byproducts created during ketosis.

    8. My breath smells. What can I do?

    This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.

    9. I heard ketosis was extremely dangerous. Is this true?

    People often confuse ketosis with ketoacidosis. The former is natural, while the latter only occurs in uncontrolled diabetes.

    Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is perfectly normal and healthy.

    10. I have digestion issues and diarrhea. What can I do?

    This common side effect usually passes after 3–4 weeks. If it persists, try eating more high-fiber veggies. Magnesium supplements can also help with constipation.

    A Ketogenic Diet is Great, But Not For Everyone

    A ketogenic diet can be great for people who are overweight, diabetic or looking to improve their metabolic health.

    It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.

    And, as with any diet, it will only work if you are consistent and stick with it in the long-term.

    That being said, few things are as well proven in nutrition as the powerful health and weight loss benefits of a ketogenic diet.

Healthy Inspirations Recipe of the Week – Hot Cross Buns

April 6, 2017

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Check Your Posture

April 4, 2017

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When you were growing up, your parents or teachers probably told you to sit and stand straight, instead of slouching your back and shoulders. They themselves may not have exactly known why that was important, it just seemed that way. But more recent science has found that they were actually right in many more ways than they imagined. As it turns out, good posture enhances physical fitness, helps reduce stress, and contributes to healthy aging.

That good posture plays a role in health and fitness should come as no surprise. Only when the body is properly aligned, the supporting ligaments, tendons and muscles can function at their best. Sitting or standing hunched over for hours — as many of us do at work and other activities — can lead to chronic pain and permanently debilitating damage. By contrast, good posture can help prevent such wear and tear and maintain greater flexibility and strength.

Research suggests that good posture can also foster people’s psychological well-being. One study from the University of Auckland, New Zealand, found that the way people conducted themselves physically did indeed influence their self-esteem and how they were able to cope with stress and problem solving. As tests showed, sitting or standing upright helped participants feel more powerful and competent when facing a number of challenging tasks they were assigned to. In other words, bodily experiences can significantly affect cognitive and emotional states as well, the researchers concluded.

A positive attitude and outlook on life can also do some good, particularly when it shows on the outside.

The issue becomes ever more pressing with age. A study from Japan discovered connections between good posture and the risk of future disability. Participants who sat, stood and walked even only slightly bent forward in their mid-life years developed greater physical limitations than their counterparts who generally maintained an upright posture. The differences became ever more pronounced as they got older, and were eventually quite significant in terms of their overall health status.

There is also a social dimension to the way we present ourselves physically, especially in our later years. As surveys have shown, old age is commonly associated with physical deterioration and visa versa. Many seniors feel left behind and isolated from society, in part because of actual physical (and perhaps mental) shortcomings, but also based on false assumptions that they no longer can keep up. However, while some slowing down may be an inevitable part of nature, there is no need to accept premature degeneration and decline.

And there is much that can be done to counteract those processes. For example, stretching, yoga and other exercises that promote flexibility can do wonders for an aging body. So can brisk walking, keeping a good stride, moving with ease and confidence — all of which are signs of good health and vitality. A positive attitude and outlook on life can also do some good, particularly when it shows on the outside.

Article sourced here: http://lumobodytech.link/1ohw1#http://www.huffingtonpost.ca/timi-gustafson/good-posture-matters_b_12188226.html