Sure things for fat loss: The Omega-3's

Taken from Burn The Fat by Tom Venuto:

Omega-3 fatty acids are labeled "essential" because your body can't manufacture them, so you must get them from the food you eat (much like certain amino acids, vitamins and minerals). Omega-3 fatty acids can be obtained from plant or animal sources. The richest animal source of omega-3 is fatty fish such as salmon, mackerel, albacore tuna, rainbow trout, sardines or herring. The fat in fish contains two important long-chain polyunsaturated omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These appear to be the major players responsible for the biological activity in fish oil that produces the long list of benefits. The richest plant sources of omega-3 fats are flaxseeds or flaxseed oil. Flaxseed contains alpha-linolenic acid (ALA) which your body can convert into DHA and EPA.

The list of potential health benefits from eating these "good fats" is so long, that if you couldn't look up the scientific references to confirm them for yourself, you would swear I was just pulling your leg. Peer-reviewed research has been published on fish oil and omega-3 fats for the treatment, management or prevention of ALL these conditions:

cardiovascular disease, atherosclerosis, hyperlipidemia, high blood
pressure, cardiac arrhythmias, inflammatory diseases, joint pain,
arthritis, osteoporosis, kidney disease, prostate cancer, colon
cancer, breast cancer, skin cancer, crohn's disease, ulcerative
colitis, Alzheimer's, asthma, cystic fibrosis, chronic obstructive
pulmonary disease, sickle cell anemia, glaucoma, lupus, multiple
sclerosis, fibromyalgia, cirrhosis, epilepsy, chronic fatigue
syndrome, menstrual symptoms, psoriasis, diabetes, insulin resistance,
migraines, response to stress, bipolar disorder, depression, psychological
disorders, and metabolic syndrome.

Okay, so omega 3 fats are healthy stuff, we can all agree on that!

Here's why I also suggest that omega-3 fats should be added to the list of "sure things for fat loss":

At least a half a dozen human studies and more than two dozen animal studies in the last 10 years suggest that the omega-3 fatty acids found in fish may help you burn more fat or at the very least that they play an important role in the fat burning process, or that a deficiency could inhibit fat burning. Some studies found that omega 3 fats may function as fuel partitioners and increase fat oxidation. This means that omega-3's shift glucose toward glycogen storage and direct fatty acids away from body fat formation and toward fatty acid oxidation. Omega-3 fatty acids also enhance the expression of the Uncoupling protein 3 (UCP3) gene in skeletal muscle. Scientists say that this may indirectly increase energy expenditure by dissipating calories as heat. Other potential mechanisms include increased sensitivity to the "anti starvation hormone" leptin, decreased insulin, reduced fat cell proliferation and improved cell membrane fluidity. It's an exciting area of research and a highly publicized one as well.

If you pay attention to the news or read any fitness or nutrition literature, you probably already know about the benefits of omega-3 fats - it's no secret anymore. What's shocking is the fact that most people are still deficient in omega-3 fats, according to the latest statistics. As with that other "super food" - vegetables - most people seem to know that they "should" be eating more healthy fats, but they still don't do it.

This gap between knowing what to do and actually doing it is a real problem, when it's so easy to take advantage of the benefits of this incredible "power nutrient."

Here are 7 tips that can accommodate both vegetarians and fish eaters alike:

1) eat fatty fish at least twice per week and even daily if practical and economical for you. If not, you could supplement with fish oil (2-3 grams of combined DHA/EPA daily)

2) Omega 6 fatty acids are also essential, but most people have an unbalanced omega 3 to omega 6 ratio. This can be remedied by increasing the omega 3 consumption and or reducing the omega 6 consumption (by decreasing intake of processed foods, refined grains, and supermarket cooking oils, with the exception of extra virgin olive oil)

3) grind up flaxseeds and sprinkle them on salads or add them to oatmeal, protein shakes or morning cereals. Alternately, supplement with flaxseed oil; 1 tbsp is equivalent to 3 tbsp flaxseeds (use as a supplement; Not for cooking)

4) snack on walnuts, which contain modest amounts of omega 3 fats

5) increase your consumption of leafy greens which contain small amounts of omega 3 fats.

6) if you eat red meat, try game meats or grass fed beef or bison. they dont have nearly the quantity of omega-3 as marine sources, but they are higher in
omega-3 and have a better omega-3 to omega-6 ratio than conventionally raised and fed beef.

7) Try omega-3 fortified eggs instead of regular eggs.

See how easy it is to get more omega-3? With all the health benefits stacked on top of the potential fat loss benefits, you simply can't go wrong by making this one change to your diet program - it's a sure thing!

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle," which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism naturally by visiting: http://www.burnthefat.com

Happy Happy Monday!

The prospect of happiness that moves you in the direction of a new dream will always pale in comparison to the happiness you find once it comes true.

You can bank on it.

Happy, happy Monday -
The Universe


You have so much more to look forward to, more than you can now possibly imagine... just keep moving.

Thoughts become things... choose the good ones! ®
© www.tut.com ®

Happy Thanksgiving

Being Grateful for the Gift of Today

When you learn how to remain grateful every day you are developing a habit of happiness in your life. There is no such thing as an ordinary day. Every one of your days is a gift from God that is unique and irreplaceable. When you train your mind to see the good and discipline yourself to focus on the positive you'll be happier, rise higher, and live the life of victory that God has in store for you.

Road Trip!

Do not judge the journey by the path you're now on. Like driving cross-country, you can't possibly know in advance if or where you may encounter detours, hairpin turns, or passing cars passing cars with noses and whatnot pressed to the window. Moreover, little, if any, of the scenery you travel through will remotely resemble the destination you have in mind. Yet neither the "constellations" you see nor the unexpected maneuvers you take will ever mean you aren't headed exactly where you want to go, moving as swiftly as possible, getting closer every flippin' day.

Road trip!
The Universe


Thoughts become things... choose the good ones! ®
© www.tut.com ®

Notes from The Universe

When you tough it out, hold the line, and stay the course I promise you, there will soon come a day when you look back over your shoulder, shake your head in dismay, and seriously wonder what all the fuss was about.

Just like all the other times,
The Universe


P.S. In fact, in not so many days from today it will become clear as a bell that you did have enough time, that you were never alone, and that all of us in the unseen were working double-time, to help make possible "the time of your life." Yeeeeeehaaaaaaaaaaaaaa! xoxoxo


Thoughts become things... choose the good ones! ®
© www.tut.com ®

Don't Quit

When things go wrong, as they sometimes will,
When the road you're trudging seems all uphill,
When funds are low and the debts are high,
And you want to smile but you have to sigh,
When care is pressing you down a bit,
Rest if you must, but don't you quit.

Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about,
When he might have won if he'd stuck it out.
Don't give up, though the pace seems slow -
You may succeed with another blow.

Often the goal is nearer than
It seems to a faint and faltering man;
Often the struggler has given up
When he might have captured the victor's cup,
And he learned too late, when the night slipped down,
How close he was to the golden crown.

Success is failure turned inside out -
The silver tint of the clouds of doubt,
And you never can tell how close you are -
It may be near when it seems afar;
So stick to the fight when you're hardest hit -
It's when things seem worst that you mustn't quit.

Author Unknown

We are all an Example

"Whether or not we realize it each of us has within us the ability to set some kind of example for people. Knowing this would you rather be the one known for being the one who encouraged others, or the one who inadvertently discouraged those around you?"

Josh Hinds

Food Log - 11/11/07

weight 157 lbs

1: Jay Robb Chocolate Protein Shake
2: Boars Head Oven Gold Chicken breast
3: Apricot Ginger Chicken, broccoli & caulilower with butter & grated cheese
4: Peppermint Icecream

A Creed For Self-Discipline

Willpower:
Recognizing that the power of will is the supreme court over all other departments of my mind, I will exercise it daily, when I need the urge to action for any purpose; and I will form habits designed to bring the power of my will into action at least once daily.

Emotions:
Realizing that my emotions are both positive and negative I will form daily habits which will encourage the development of the positive emotions, and aid me in converting the negative emotions into some form of useful action.

Reason:
Recognizing that both my positive emotions and my negative emotions may be dangerous if they are not controlled and guided to desirable ends, I will submit all my desires, aims and purposes to my faculty of reason, and I will be guided by it in giving expression to these.

Imagination:
Recognizing the need for sound plans and ideas for the attainment of my desires, I will develop my imagination by calling upon it daily for help in the formation of my plans.

Conscience:
Recognizing that my emotions often err in their over-enthusiasm, and my faculty of reason often is without the warmth of feeling that is necessary to enable me to combine justice with mercy in my judgments, I will encourage my conscience to guide me as to what is right and what is wrong, but I will never set aside the verdicts it renders, no matter what may be the cost of carrying them out.

Memory:
Recognizing the value of an alert memory, I will encourage mine to become alert by taking care to impress it clearly with all thoughts I wish to recall, and by associating those thoughts with related subjects which I may call to mind frequently.

Subconscious Mind:
Recognizing the influence of my subconscious mind over my power of will, I shall take care to submit to it a clear and definite picture of my major purpose in life and all minor purposes leading to my major purpose, and I shall keep this picture constantly before my subconscious mind by repeating it daily.

Signed_____________________________

Discipline over the mind is gained, little by little, by the formation of habits which one may control. Habits begin in the mind; therefore, a daily repetition of this creed will make one habit-conscious in connection with the particular kind of habits which are needed to develop and control the six departments of the mind.

The mere act of repeating the names of these departments has an important effect. It makes one conscious that these departments exist; that they are important; that they can be controlled by the formation of thought-habits; that the nature of these habits determines one's success or failure in the matter of self-discipline

Napoleon Hill
Excerpt from The Master-Key To Riches

Food Log - 11/10/07

weight 157 lbs

1: Scrambled egg with cheese, 1 slice bacon
2: Boars Head Oven Gold Chicken breast
3: Pan Fried Tilapia (butter)

Food Log - 11/9/07

weight 158.5 lbs

1: Hot Chocolate Protein Shake (made with Champion Whey powder and hot water instead of cold)
2: Salmon
3: Boars Head Oven Gold Chicken breast
4: Laughing Cow Cheese Triangle

A Prosperity Blessing

May you be blessed with an amazingly abundant day today!
May the clouds break and the heavens pour down upon you more joy, more love, more laughter and more money than you could have ever dreamed of.
May the sun shine its golden light of prosperity through every cell of your extraordinary body.
May you be cleansed today of any resistance or feelings of unworthiness that you may still be holding onto.
May your false illusions of doubt, fear and scarcity gently fall away like soft white feathers on a gentle breeze.
May you be willing, simply willing, to allow the Universe to shower you with miracles today.
May the Angels wrap you in their shining wings of opulence.
May the fairies deliver you to their pot of gold at the end of a majestic rainbow.
May your eyes shine with the glorious truth of who you really are and may that truth uplift others in your presence to their own inner knowing.
May your ears hear the sound of perfection ringing in your soul.
May you taste the deliciousness of every precious bite of life as your day unfolds moment by moment with amazing grace, heartfelt love and a bounty of magnificent money.
As this day ends, may you slumber wrapped in an exquisite blanket of enduring peace and profound gratitude.
And may the last words you speak today be Thank You!
Veronica M. Hay
Copyright 2004

Veronica Hay is the author of "In a Dream, You Can Do Anything, A Collection of Words" An extraordinary collection of writings that will uplift you, motivate you, inspire you and gently guide you along the inner path of your life. You can visit her website at: www.insightsandinspirations.com

Food Log - 11/8/07

weight 158.5 lbs

1: Hot Chocolate Protein Shake (made with Champion Whey powder and hot water instead of cold)
2: Cold meat
3: Boars Head Oven Gold Chicken breast
4: Apricot Chicken
5: Homemade meatballs

He is the Healer

"He heals the brokenhearted and binds up their wounds” (Psalm 147:3)

Aren’t you glad that God is a healer! It doesn’t matter what is “broken” in your life today, God’s nature is to bring you complete healing. Do you need healing in your body? Your mind? Heart? Finances? Relationships? God is your healer. Notice what the Psalmist says in this verse: He binds up their wounds. In the natural, if you have a broken arm, it doesn’t just heal over night. The doctor makes a cast to hold it in place and protect it. He binds up your wound. In the spiritual realm, God does the same thing. He wraps Himself around your brokenness and protects the wounded area until it is strong enough to function properly again. The Bible also says that He is a restorer. That means that when He does a work of healing in our lives, He makes us better than we were before. If you’re going through the healing process today, know this: it may take longer than you planned, but God is binding up your wound. He is protecting you and healing you. He will bring you out better and stronger than you were before. He will take you to a place of complete healing so that you can live the life of victory He has in store for you.

Father in heaven, thank You for being my healer. Thank You for restoring every area of my life. I give You everything that I am today. Use me for Your glory. In Jesus’ Name. Amen.

Criteria

A main "Criteria of Consciousness" for the human experience, is never having all you want. For as one dream comes true, another swiftly takes its place. Not having all you want is one of life's constants. And learning to be happy while not yet having all you want (which, as you can see, is constant), is the first "Criteria of Joy." Nail it, and for the rest of your life people will be asking what it is about you.
Desire is a beautiful thing.

The Universe

Food Log - 11/7/07

weight 159 lbs

1: Jay Robb Shake
2: Boars Head Oven Gold Chicken breast
3: Laughing Cow Cheese Triangle
4: Homemade meatballs
5: Jay Robb Shake

What Is A Feeling Anyway?

From Why Can't I Lose Weight? blog by Brooke Castillo

You have heard me say it often: "The only reason you eat is a feeling." Your thoughts cause your feelings which cause your actions. So you have a negative thought that causes you to feel a negative feeling which causes you to fog eat.

My advice is to feel the feeling instead of eating. But what is a feeling? What does it really mean to feel instead of eat?

Here is my simplified answer. "A feeling is an experience in the body, caused by a thought in the mind." Here are some examples of what I mean by an experience in the body:

Fear is felt as a heightened heartbeat, increased “flinch” response, and increased muscle tension.

Anger, based on sensation, seems indistinguishable from fear except for heat.

Happiness is often felt as an expansive or swelling feeling in the chest and the sensation of lightness or buoyancy, as if standing underwater.

Sadness is often experienced as a feeling of tightness in the throat and eyes, and relaxation in the arms and legs.

Shame can be felt as heat in the upper chest and face.

Desire can be accompanied by a dry throat, heavy breathing, and increased heart rate.

Ultimately the reason we fog eat is to distract ourselves from the current physical sensations, caused by our thoughts, to instead focus on the physical sensations caused by eating.

If we can learn how to experience the physical sensations caused by our thoughts long enough to change the thoughts- we will no longer have the need for the distraction of eating when we aren't hungry.

So next time you want to fog eat- sit down and document the physical sensations in your body; see if you can identify the feeling and name it; then try to access the thought and change it.

If you repeat this process enough, you will never be fat again.

Food Log - 11/6/07

weight: 160 lbs

1: 2 eggs plus cheese omlette
2: Tilapia pan fried in butter
3: Tilapia pan fried in butter
4: Chicken breast & cheese triangl
5: Jay Robb Chocolate Shake

You Set the Limits

“What if they don’t believe? Will their lack of faith make the faith of God no effect?” (Romans 3:3)

There will always be critics and naysayers in life. It’s not what’s said about you that affects your life, but what you say and believe about yourself. Has the opinions of other people caused you to water down your dreams? One of the most important things you can learn is that other people don’t have to believe in you in order for your dreams to come to pass. Other people don’t set the limits for your life—you do. In Romans 3:3, the Apostle Paul is saying, “It doesn’t matter if other people don’t believe. Their unbelief is not going to keep me from believing in my dreams.” When God puts a promise in your heart, it’s not up to other people to bring it to pass, it’s up to you! You don’t need everyone to validate you. You have to follow the voice of God for yourself and allow Him to order your steps. God sees the hidden treasures that you’ve had buried on the inside of you. He wants to bring those treasures out and make your dreams reality! As you get rid of old, defeated thoughts and replace them with what God says about you, you will remove the limits and live the abundant life God has in store for you!

Heavenly Father, thank You for another day to see Your goodness in my life. Help me to see myself the way You see me. Help me to see the plans You have for me so that I can be empowered by You to fulfill my destiny. I love You and bless Your name today. In Jesus’ Name. Amen.

Food Log - 11/5/07

weight 162 lbs

1: 2 egg omlette with cheese (butter) with 2 pieces bacon
2: Pan fried Tilapia (butter)
3: Pan fried Tilapia (butter)
4: Pan fried Tilapia (butter)
5: 2 Light Laughing Cow cheese triangles

NHE

First 7 days: <20g carb per day. Eat meat, eggs, fish, chicken, cheese - as much fat as wanted plus at least 1 serving per day fresh veg eg broccoli, asparagus, cabbage, cauliflower, celery, lettuce, mushroom, radicchio, radish, and spinach - top with butter or cheese if desired. Lots of water.

NEXT cycle 3/4 ie 3 days then 4 days last meal on 3rd and 7th day = carb load

NON CARB LOAD MEALS:
min 4 meals per day.
Eat 15-50g protein each meal.
<30-60g daily total carb.
Omega 3 & olive oil moderate.
White Fish 4x weekly plus salmon 2x weekly.
Nuts good snack.
Flaxseed oil 1T daily

CARB LOAD MEAL:
unlimited carb last meal on 3rd and 7th day.
BUT very low fat and protein.
Good choices oatmeal, sweet potato.
HIFWAC fruits like berries, apples, apricots, peaches, pears.

Plan meals in advance
Snacks on hand
Eat every 2-4 hours
Eat more if hungry

Honor the Lord with Your Body

“Honor the Lord with your body” (I Corinthians 6:20).

The Scripture says that your body is a temple of the Holy Spirit. We are commanded to honor the Lord with our bodies. How do you do that? You take care of it. You respect it. You treat it as valuable. You use your body to bring Him glory. When you stand strong against temptation, you are honoring the Lord with your body. When you take care of yourself by eating properly and getting enough sleep, you are honoring the Lord with your body. You are saying, “Lord, thank You for this gift of life. I am choosing to take care of myself so that I can serve You with my whole heart, mind, and strength.” As we enter into this holiday season, remember to honor the Lord by taking care of your body. Enjoy the treasures of the season, but don’t allow the hustle and bustle of the season to rob you from simply enjoying the blessing of your friends, family, and loved ones. As you honor the Lord with your body, you will be strengthened and empowered by His peace. You’ll be able to stand against temptation and walk in love this holiday season and all the days of your life!

Dear Father in Heaven, today I choose to honor You with my body. Thank You for the gift of life. Thank You for empowering me against temptation. Show me Your plan for me today so that I can honor You in everything I do. In Jesus’ Name. Amen.

Magnesium: The most powerful relaxation mineral available...

A deficiency in this critical nutrient makes you are twice as likely to die as other people, according to a study published in the journal "Critical Care."

It also accounts for a long list of symptoms and diseases -- which are easily helped and often cured by adding this nutrient.

In fact, in my practice, this nutrient is one of my secret weapons against illness.

Yet up to half of Americans are deficient in this nutrient and don't know it.

What is it?

I'm talking about magnesium.

It is an antidote to stress and the most powerful relaxation mineral.

I find it very funny that more doctors aren't clued in to the benefits of magnesium, because we use it all the time in conventional medicine.

But we never stop to think about why or how important it is to our general health or why it helps our bodies function better.

I remember using magnesium when I worked in the emergency room. It was a critical "medication" on the crash cart. If someone was dying of a life-threatening arrhythmia (or irregular heart beat), we used intravenous magnesium.

If someone was constipated or needed to prepare for colonoscopy, we gave them milk of magnesia or a green bottle of liquid magnesium citrate, which emptied their bowels.

If pregnant women came in with pre-term labor, or high blood pressure of pregnancy (pre-eclampsia) or seizures, we gave them continuous high doses of intravenous magnesium.

But you don't have to be in the hospital to benefit from getting more magnesium.

Think of magnesium as the relaxation mineral.

Anything that is tight, irritable, crampy, and stiff -- whether it is a body part or an even a mood -- is a sign of magnesium deficiency.

Why?

Well, this critical mineral is responsible for over 300 enzyme reactions and is found in all of your tissues -- but mainly, bone, muscle, and brain.

It is necessary for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.

The list of conditions that are found related to magnesium deficiency is very long.

In fact, there are over 3,500 medical references on magnesium deficiency!

But this mineral is mostly ignored because it is not a drug, even though it is MORE powerful than drugs in many cases. That's why we use it in the hospital for life-threatening and emergency situations like seizures and heart failure.

You might be magnesium deficient if you have any of the following symptoms:

* muscle cramps or twitches
* insomnia
* irritability
* sensitivity to loud noises
* anxiety
* autism
* ADD
* palpitations
* angina
* constipation
* anal spasms
* headaches
* migraines
* fibromyalgia
* chronic fatigue
* asthma
* kidney stones
* diabetes
* obesity
* osteoporosis
* high blood pressure
* PMS
* menstrual cramps
* irritable bladder
* irritable bowel syndrome
* reflux
* trouble swallowing

Magnesium deficiency has even has been linked to inflammation in the body and higher CRP levels.

So how bad is this problem?

In our society, it's huge.

By conservative standards of measurement (blood, or serum, magnesium levels), 65 percent of people admitted to the intensive care unit -- and about 15 percent of the general population -- have magnesium deficiency.

But this seriously underestimates the problem, because a serum magnesium level is the LEAST sensitive way to detect a drop in your total body magnesium level.

So rates of magnesium deficiency could be even higher!

Why are we so deficient?

The answer is simple: Many of us eat a diet that contains practically no magnesium -- a highly processed, refined diet that is based mostly on white flour, meat, and dairy (all of which have no magnesium).

When was the last time you had a good dose of sea vegetables (seaweed), nuts, greens, and beans? If you are like most Americans, your nut consumption mostly comes from peanut butter, and mostly in chocolate peanut butter cups.

Our processed diet contains almost no magnesium.

It is also often poorly absorbed and easily lost from our bodies.

A recent scientific review of magnesium concluded, "It is highly regrettable that the deficiency of such an inexpensive, low-toxicity nutrient results in diseases that cause incalculable suffering and expense throughout the world." (Med Hypotheses 2001 Feb; 56(2): 163-70)

To absorb magnesium we need a lot of it in our diet, plus enough vitamins B6 and D and selenium to get the job done.

Moreover, much of modern life conspires to help us lose whatever magnesium we get in our diet.

Magnesium levels are decreased by excess alcohol, salt, coffee, phosphoric acid in colas, profuse sweating, prolonged or intense stress, chronic diarrhea, excessive menstruation, diuretics (water pills), antibiotics and other drugs, and some intestinal parasites.

In fact, in one study in Kosovo, people under chronic war stress lost large amounts of magnesium in their urine.

It is difficult to measure and hard to study, but magnesium deficiency accounts for untold suffering -- and is simple to correct.

So if you suffer from any of the symptoms I mentioned or have any of the diseases I noted, don't worry -- it is an easy fix!!

Here's how.

==> Stop draining your body of magnesium.

* Limit coffee, colas, salt, sugar and alcohol

* Learn how to practice active relaxation

* Check with your doctor if your medication is causing magnesium loss (many high blood pressure drugs or diuretics cause loss of magnesium)

==> Eat foods high in magnesium.

* These include kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic

==> Take magnesium supplements.

* The RDA (the minimum amount needed) for magnesium is about 300 mg a day. Most of us get far less than 200 mg

* Some may need much more depending on their condition

* Most people benefit from 400 to 1,000 mg a day

* The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good

* Avoid magnesium carbonate, sulfate, gluconate, and oxide. They are poorly absorbed (and the cheapest and most common forms found in supplements)

* Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate

* Most minerals are best taken as a team with other minerals in a multi-mineral formula

* Taking a hot bath with Epsom salts (magnesium sulfate) is a good way to absorb and get much needed magnesium

* People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision

So if you're coping with the symptoms here, relax! Magnesium is truly a miracle mineral.

To your good health,

Mark Hyman, M.D.

PS - For more information on this and other blogs, please go to:

==> http://www.ultrawellness.com/blog

Allow yourself room for setbacks!

Allow yourself room for setbacks! One setback is only one setback — it's not the end of the world, nor is it the end of your journey toward a better you. You don't have to give up. Just get back on the bandwagon and keep going.

Understand that there are no mistakes. The things you used to think of as mistakes are now just learning experiences, so don't waste time worrying about stumbling blocks. You'll encounter small failures — everyone does. But you'll achieve successes, too. Just remember, every pound you gain can be lost.

Faith in yourself and your hard work is what will keep you striving for the best. Now, just keep pushing yourself! Don't waste time beating yourself up — tomorrow is another day in your weight-loss journey.

Jillian Michaels

Eat Or Feel

I love reading motivational posts, or blogs. Often others can put my thoughts or feelings into words far better, or should I say, far more eloquently that I can. Brooke Castillo is one of those people. Her blog is amazing, and I highly recommend her book.

This is the choice we have in front of us. Anytime a negative feeling comes up we have the choice to go the kitchen or visit ourselves. So many times we tell our own selves to "talk to the hand." We ignore our need to feel. We ignore what the feeling represents or what it is trying to tell us. We choose not to listen. We walk away from ourselves and into the kitchen for crackers, oreos, or left over mac and cheese.

Imagine how we must feel when we do this to ourselves. Imagine what it must feel like to be ignored and "shut up" with food. Imagine what it is like to be burdened with excess weight and unfelt emotions. But you don't have to imagine this scenario do you? You don't have to imagine what this feels like, because you know. You are familiar with self neglect if you are overfed.

It really is a choice. You can choose to feel an emotion from beginning to end. You can choose to write about it in your journal in detail. You can choose to let a vibration go through your body. That is what a feeling is-a vibration in your physical body that you try to dull with lots of food.

So next time you feel the urge to eat, sit on your couch and feel. When you think you can't stand it for one more second-keep sitting and keep feeling. Don't fight the feeling with your willpower, allow it with your heart. Repeat until the feeling is gone. Notice the thought that caused the feeling.

If you continue this process you will find yourself and hear yourself. You will give yourself the attention you are seeking. You will be in your body without distraction-awake for each moment. Connected.

Meet yourself. You're waiting.

No Looking Back

When desirous of a life change, or any kind of a change, it's wiser to start from a place like: "I am who I am today, where I am today, because this was my choice and it has served me well. However, it no longer serves me, my choices have changed, and I give thanks for the amazing changes that now sweep through my amazing life."

Rather than, "I don't know how I got here. I hate this. I must be sabotaging my own progress. I just won't accept things as they are any more. I'm desperate for a change. By this time next year my life will totally rock!"

OK?? You don't even have to remember the choices that led you to the day, but by understanding you made them, the kingdom, the power, and the glory knowingly become yours.

Retrain Your Brain

Changing your attitude means changing your "self-talk" or internal monologue. Self-talk is the chattering conversation you have with yourself all day long, whether you are aware of it or not. It's the voice in your head that says, "I'm too fat" or "I'm not good enough!" I don't need to go on, do I? You know what I'm talking about — these are the kind of thoughts that hold us back! Guess what? This is the kind of useless negativity that's keeping you from being the best that you can be. It's time to turn it around once and for all. You need to retrain yourself to think positively!

Imagine what would happen if you changed the dialogue so that it sounded more like this: "I can lose weight and be healthy, exercise to the best of my ability, and get stronger and better at it every time I do it." Your self-talk can mean the difference between happiness and despair, and success and failure. If you start making your self-talk more positive and affirming — and less defeatist and self-depreciating — your whole life will change for the better.

by Jillian Michaels

Thoughts from the Universe

First, as a child, it seems like the entire world is there for you and you rush to drink from its every cup, sometimes wondering to yourself how anything could ever be more fun.

Then, as you grow older, if you're observant, you realize much of what you enjoy was made possible by the contributions, work, and labor of those who came before you, and you're taken aback, disappointed even , because with maturity you can now see cracks in the façades, imperfections in the details, and 10,000 ways it could have all been done better.

At which point, folks typically choose one of two paths: Spend a lifetime lamenting how far from perfect things are. Or, to one degree or another, roll up their sleeves and pitch in.

And should they choose the latter with gusto, they will come to know, to the core of their sacred being, that the differences they might make in the world cannot be made by another. And then they will discover the answer to their often-wondered childhood question.... That the most fun one can have in time and space comes from making such a difference, and that the joy derived from serving is 10,000 times that of being served.

At your service -
The Universe

PS This doesn't mean life becomes all work and no play. It just means work becomes play, no matter what you do, and play becomes ecstasy.

What Is Your Mindset?

Your mindset is the sum total of your beliefs, values, identity, expectations, attitudes, habits, decisions, opinions and thought patterns... about yourself, others and how life works. It's the filter through which you interpret what you see and experience. Your mindset shapes your life and draws to you results that are an exact reflection of it. What you believe will happen, happens.

Thoughts are powerful magnets. Whatever our mindset tells us, that's what we attract, whether or not we're even aware of what our mindset is! For example, if you have the belief that "Life is very hard and I have to struggle just to stay even," you don't have to be aware of that belief in order to experience struggle. If fact, if you want to see what your mindset really is, you have only to look at your life and your results. The Bible tells us, "According to your beliefs it shall be done unto you."

When we don't examine our mindset and question whether it supports us or limit us, we are operating "on automatic." We are no longer choosing our beliefs and mindset, but they nevertheless cause us to live a certain way. We create our own mindset, but at some point, our mindset creates us. If we don't question a belief that "life is hard," for instance, we are going to keep struggling without even knowing why.

What is your mindset? Whatever you "think" about must come about. How may you be limiting your results?

James Ray

Exercise

The following was posted by Brooke Castillo today. It speaks truths to me about my relationship with exercise.

How are you treating your exercise?

For some reason, I don't like to talk about exercise to my clients or in seminars. Maybe it is the revulsion in their faces, maybe it is the eye rolls, or maybe it is because I know they don't want to do it and I have my sales job cut out for me. Bottom line is that exercise is required and exercise is distasteful to many many people.

I think maybe the reason is that we mis-use exercise. Some of us use exercise the way others use people. We use it to get what we want. We use it to lose weight fast. We use it to punish ourselves. We use as proof that we are incapable of losing weight. If exercise were a friend of ours, or a person we knew, we could describe the way we treat it as downright rude.

We rarely ever spend time with it and when we do we complain the whole time. We get angry at it for not giving us what we want-namely pounds lost the minute we are finished. We say we are going to show up to see it and we don't. We make excuses as to why we can't spend time with it. We tell it that it is important and valuable and that we are committed and then we let it down time after time.

Think of exercise as the person in your life that is only there to help you. Exercise wants to give you health and vigor. Exercise is the person that wants to tell you the truth about where you are physically. Exercise is honorable, consistent, and true. Exercise is the loyal friend who is worth your time. It may not be exciting each time you spend time with it, but each time you do-you feel yourself getting stronger and stronger.

Sometimes I consider keeping people in my life by who I am when I am with them. If exercise were a person that I hung out with, I would know this is a person I want to keep in my life. Whenever I spend time with it I feel proud, capable, strong, and committed. I give myself the gift of exercise-not because of what I can take from it-but because I am a better person with it in my life. Weight loss or not.

Give yourself the gift of exercise. It is a relationship worth nurturing.

For more great motivational posts - see Why Can't I Lose Weight?

3500 Calories To Lose A Pound

I was reading this intriguing article by Tom Venuto, Burn the Fat earlier. Maybe research is finally onto something here. Is it as easy as we previously thought - just create a calorie deficit of 3500, and you'll lose a pound of fat? Sounds great doesn't it. I've always wondered some things though: Like, does it make a difference what the calories you eat are made up of in terms of whether or not you lose FAT or LEAN BODY MASS (aka muscle)? And, does your body easily give up it's hard earned stores of fat? Something tells me it is not that simple. And the above article might shed some light on why it is not as simple as we were taught.

The summary written by Tom Venuto from the article published in the International Journal of Obesity is as follows:

* Calories required to lose a pound and fine-tuning your caloric deficit

* 3500 calories to lose a pound has always been the rule of thumb. However, this 3500 calories figure goes back to research which assumed that all the weight lost would be adipose tissue (which would be ideal, of course). But as we all know (unfortunately), lean body mass is lost along with body fat, which would indicate that the 3500 calorie figure could be an oversimplification.

* The amount of lean body mass lost is based on initial body fat level and size of the calorie deficit. Lean people tend to lose more lean body mass and retain more fat.

Fat people tend to lose more body fat and retain more lean tissue (revealing why obese people can tolerate extremely low calorie diets better than already lean people)

* Very aggressive low calorie diets tend to erode lean body mass to a greater degree than more conservative diets.

* Whether the weight loss is lean or fat gives you the real answer of what is the required energy deficit per unit of weight loss

* The metabolizable energy in fat is different than the metabolizable eneregy in muscle tissue. A pound of muscle is not 3500 calories. A pound of muscle yields about 600 calories.

* If you lose lean body mass then you lose more weight than if you lose fat

* If you create a 3500 calorie deficit in one week and you lose 100% body fat, you will lose one pound. But if you create a 3500 calorie weekly deficit and as a result of that deficit, lose 100% muscle, you would lose almost 6 pounds of body weight! (of course, if you mangage to lose 100% muscle, you will be forced to wear the Dieter’s Dunce cap)

* If you have a high initial body fat percentage, then you are going to lose more fat relative to lean, so you will need a larger deficit to lose the same amount of weight as compared to a lean person!

* Creating a calorie deficit once at the beginning of a diet and maintaining that same caloric intake for the duration of the diet and after major weight loss fails to account for how your body decreases energy expenditure with reduced body weight

* Weight loss typically slows down over time for a prescribed constant diet a the “plateau”). This is either due to the decreased metabolism mentioned above, or a relaxing of the diet compliance, or both (most people just can’t hack aggressive calorie reductions for long)

* Progressive resistance training and or high protein diets can modify the proportion of weight lost from body fat vs lean tissue (which is why weight training and sufficient protein while on calorie restricted diets are absolute musts!)

Tom goes on to add:

If you have very high body fat to begin with, the typical rule of thumb on calorie deficits may underestimate the deficit required to lose a pound. It may also be too conservative and you can also probably use a moderate to aggressive deficit more safely without as much worry about muscle loss, metabolic slowdown, etc. If you are extremely lean, like a bodybuilder trying to get even leaner for competition, you would want to be very cautious using aggressive calorie deficits. You’d be better off keeping the deficit conservative and starting your diet/cutting phase earlier to allow for a slow, but safe rate of fat loss, with maximum retention of muscle tissue. The long and short of it is that its not quite so simple as 3,500 calories being the deficit to lose a pound. Like lots of other things in nutrition that vary from person to person, the ideal amount of calories to cut “depends”…

Read the entire article at: http://www.burnthefatblog.com/archives/2007/09/3500_calories_to_lose_a_pound.php

Refuse Bitterness

“Get rid of all bitterness, rage and anger, brawling and slander, along with every form of malice” (Ephesians 4:31 NIV).

Bitterness is an extremely destructive force. It seeps into the depths of your heart when you choose not to forgive someone. When you harbor unforgiveness, it closes the door to God’s working in your life. The Bible even tells us that if we choose not to forgive others, God cannot even hear our prayers. Thank God that He has empowered us to forgive and release bitterness! You have the choice to get rid of bitterness so you can live in freedom! You may have been through unfair situations, but it’s not over until God says it’s over. God always has the final say, and He is a God of justice. God sees every wrong that’s ever been done to you. He sees every unfair situation. If you will stay in faith and keep your hopes up, He will make your wrongs right. He’ll bring justice into your life. Your attitude should be, “It may have been unfair. They may have done me wrong. But I refuse to get bitter. I know my time is coming.” As you choose forgiveness and keep your thoughts focused on the Word of God, you will walk in complete freedom in every area of your life!

Heavenly Father, today I refuse bitterness. I refuse to allow the past to keep me stuck. Right now I forgive those who have hurt me. I pray blessing on them, that they would come to know Your Truth. Father, thank You for setting my heart free today. In Jesus’ Name, Amen.

Angels On Earth

"If you want others to be happy, practice compassion.
If you want to be happy, practice compassion."
-Dalai Lama

At a fundraising dinner for a school that serves learning- disabled children, the father of one of the school's students delivered a speech that would never be forgotten by all who attended. After extolling the school and its dedicated staff, he offered a question. "Everything God does is done with perfection. Yet, my son, Shay, cannot learn things as other children do. He cannot understand things as other children do. Where is God's plan reflected in my son?" The audience was stilled by the query.

The father continued. "I believe," the father answered, "that when God brings a child like Shay into the world, an opportunity to realize the Divine Plan presents itself. And it comes in the way people treat that child."

Then, he told the following story: Shay and I walked past a park where some boys Shay knew were playing baseball. Shay asked, "Do you think they will let me play?" Shay's father knew that most boys would not want him on their team. But the father understood that if his son were allowed to play it would give him a much-needed sense of belonging. Shay's father approached one of the boys on the field and asked if Shay could play. The boy looked around for guidance from his teammates. Getting none, he took matters into his own hands and said, "We are losing by six runs, and the game is in the eighth inning. I guess he can be on our team and we'll try to put him up to bat in the ninth inning." In the bottom of the eighth inning, Shay's team scored a few runs but was still behind by three.

At the top of the ninth inning, Shay put on a glove and played in the outfield. Although no hits came his way, he was obviously ecstatic just to be on the field, grinning from ear to ear as his father waved to him from the stands. In the bottom of the ninth inning, Shay's team scored again. Now, with two outs and the bases loaded, the potential winning run was on base. Shay was scheduled to be the next at-bat. Would the team actually let Shay bat at this juncture and give away their chance to win the game?

Surprisingly, Shay was given the bat. Everyone knew that a hit was all but impossible because Shay didn't even know how to hold the bat properly, much less connect with the ball. However, as Shay stepped up to the plate, the pitcher moved a few steps to lob the ball in softly so Shay could at least be able to make contact. The first pitch came and Shay swung clumsily and missed. The pitcher again took a few steps forward to toss the ball softly toward Shay. As the pitch came in, Shay swung at the ball and hit a slow ground ball to the pitcher. The pitcher picked up the soft grounder and could easily have thrown the ball to the first baseman. Shay would have been out and that would have ended the game.

Instead, the pitcher took the ball and threw it on a high arc to right field, far beyond reach of the first baseman. Everyone started yelling, "Shay, run to first. Run to first." Never in his life had Shay ever made it to first base. He scampered down the baseline, wide-eyed and startled. Everyone yelled, "Run to second, run to second!" By the time Shay was rounding first base, the right fielder had the ball. He could have thrown the ball to the second baseman for a tag. But the right fielder understood what the pitcher's intentions had been, so he threw the ball high and far over the third baseman's head.

Shay ran toward second base as the runners ahead of him deliriously circled the bases towards home. As Shay reached second base, the opposing shortstop ran to him, turned him in the direction of third base, and shouted, "Run to third!" As Shay rounded third, the boys from BOTH teams were screaming, "Shay! Run home!" Shay ran home, stepped on home plate and was cheered as the hero, for hitting a "grand slam" and winning the game for his team.

"That day," said the father softly with tears now rolling down his face, "the boys from both teams helped bring a piece of the Divine Plan into this world."

And now, a footnote to the story. We all have thousands of opportunities a day to help realize God's plan. So many seemingly trivial interactions between two people present us with a choice: Do we pass along a spark of the Divine? Or do we pass up that opportunity, and leave the world a bit colder in the process?

Wasn't that incredible? The first time I read it, I missed something important. I don't want you to miss it. Shay had played baseball a number of times. Before that day, no one had gone out of their way to help him. He had never made it to first base before. Shay may never completely be able to appreciate what happened that day, even though it was probably the thrill of his life. The biggest thing that happened was that over 20 other kids got to experience what helping someone else can do for them. They got to feel the excitement that you can feel by putting yourself second, instead of first. The world was made better just then... from the ripple effect it had on them, and now that this story is getting out.

And I too feel privileged to be able to share this story with you so that you can get closer to what may be the meaning of life. I think it's to help ease the burden of it for others...and feel that joy.

by Mike Brescia

How Do You Eat An Elephant?

"The greatest things on earth have been done little by little."--Thomas Guthrie

It's terribly heartbreaking to talk to people and hear them say they just can't stop smoking, for example. They'll say it was a tough week and they needed to smoke or to do whatever their habit is. But success in anything - from quitting a bad habit to gaining a good one, from obtaining a singular accomplishment or a string of them - requires many decisions and actions. And they all come one-at-a-time.You don't have a bad week. You have a weak moment. And then another one. Your life is made up of moments, not weeks. Have you ever noticed how, let's say... a basketball game can change momentum in 30 seconds or less? One team is in control and BOOM... 3 quick baskets by other team and they're in control.

It's all in the mind.That's why it's SOOOOO important to make sure that your beliefs - your core-level beliefs - about yourself and about life are right. You've GOT to believe in your abilities. You CAN do whatever you want to do. You can. There can't be the slightest doubt. I don't doubt you and I don't even know you personally. But I know this... No matter who you are, where you came from, your physical limitations, your color, your age... it has nothing to do with what you want to do and your GOD-given ability to achieve it. It's true, you may have to work harder than others, but you can do much. You might not ever pole vault over 19 feet, but within your physical abilities you can achieve a lot. And I want you to get really clear about one thing. You need to keep your life in compartments of seconds and minutes, not days.

Taking things "one day at a time" is one of the biggest causes of failure there is. Emotions can change from one moment to the next. One minute your resolve seems firm, and the next, after a particularly stressful meeting - bam! All your resolve is out the window. When that cigarette, or whatever your habit is, is screaming for you, in that one moment you must do everything you can to block it out. Do something. Do anything... One thing you can do is pull out your Victory Log and read it. If you don't have one, make one. Mine has saved me on many occasions and led me to my greatest triumphs.

by Mike Brescia

The Right Attitude

Do you have what it takes to reach your weight-loss goals? If you think it's just about diet and exercise, you're wrong. Exercise and a proper diet are crucial to any weight-loss and fitness program, but reaching any long term goal — especially one that requires major lifestyle change — means improving your attitude, too. You can have all the external support in the world, but if your self esteem is shot, you'll never have long-term success. Having the right attitude is so important. We all know how easily negative thoughts can lead to a lack of confidence, hopelessness, and depression. You've heard about self-fulfilling prophecy, right? Well, if you tell yourself that you'll always be overweight or unhappy, you'll probably end up overweight and unhappy. It's a tough lesson to learn, but it's true. Okay, so let's turn that scenario around. Tell yourself that you can get fit and you will be happy. It's that simple, I swear. You can master your own fate with positive thinking!

Jillian Michaels

Reality Check from Someone who's Lost 110lbs! (and keeping it off)

Look people. Losing fat ain’t easy. Let me say this again. Losing fat AIN’T easy. I routinely have people ask me what my secret is, how did I lose over 110lbs., and other various spins on the same questions. When I tell them I did it the old school way they lose all interest. Nobody wants to hear they might have to sweat and not be able to eat Skinny Cows twice a day. It suprised all of us to find how many people are looking for a magic bullet or they are looking for someone to tell them how simple it is. For 95% of us, losing fat is hard. It takes lots of work, saying no, making sacrifices, and learning a whole new way to live. That stuff is hard and never let anyone fool you.

[In order ] to lose the fat. You have to:

1. Eat healthy foods forever; not just when you are losing weight. Sure you’ll get a little wiggle room when you reach goal, but we eat just as healthy now as we did when we were losing. Personally, I only eat more of the good stuff and have an occassional splurge.

2. Exercise HARD. Sorry, but if you want to look good you have to work out like you mean it. Sure, beginners don’t go gung-ho and walking is a great way to get STARTED. In the end, though, you are making a committment to moving for the rest of your life. You gotta strength train and you gotta get off the couch. As we all say, leave it all in the gym.

3. Quit using your stress, family, friends, co-workers, the melting ice caps, and that kid from fourth grade who called you fat give you reason to continue in self-destructive behaviors. Get over yourself so you can start living the life you want. You’ll always have stress and struggle so just learn right now that eating a cheeseburger doesn’t pay your bills or make your kids behave.

Abundance

If you just look at all that already exists in your life, all that you already have: unlimited air to breathe, ample lighting to see, music to hear, books to read, stars to dream by, trees to gaze at, floors to dance on, friends to cavort with, enemies to befriend, strangers to meet, woods to walk through, beaches to comb, rocks to scale, rains to cleanse you, rivers to float you, animals to comfort you, you do have to admit there's more of it than you could ever, ever, ever spend. But try anyway.

Compliments

When someone pays you a compliment you look them in the eye and say, “Thank you! I’ve been working very hard.”

I don’t care if you are just beginning or you are at the end of the fat loss journey, start taking compliments and quit dismissing them. It wears on your psyche to deny that you work hard, eat right, and look good. You deserve to hear those things and people really mean it. Even if you don’t believe it just fake it til you make it. You know why? The last thing you want to do is finally reach your fat loss goal and feel miserable about your looks. You gotta start NOW changing how you think. It’s a long process so use your whole journey to learn how to believe in yourself.

I want everyone to repeat after me: I promise that for the next week I will say…
“Thank you. I have been working very hard!!!”

Be proud of yourself and allow all the great things you deserve into your life. You owe it to yourself.

Keeping a Journal

Think about the tapes you play that tell you that you don't have what it takes to lose weight. Imagine you are at goal. How does it feel? Are you afraid, happy, confused? What are your emotions? Keep a journal of the journey. See if there are any patterns that trigger certain behaviors. Make a plan! What are you going to do the next time the old tapes tell you that you are going to eat off plan.

I think I will buy myself a pretty notebook and start writing down my thoughts. For me personally, in the real world I hide behind my weight as far as my self confidence is concerned. Once I am at goal I am scared that I will stand out more and people will expect me to be more outgoing than I am comfortable with. Seeing that in writing made me smile because - its ridiculous to think that I don't stand out now as an obese woman! Talk about head games in my own mind .... !!!

Thoughts on Staying Motivated

"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."- Zig Ziglar (www.ziglar.com)

Motivation is a feeling found in the moment -- often we're either motivated to take on a given task or endeavor, or we're not. And like it or not, even the most highly motivated individuals experience this at times. It's not a destination in the sense that we wake up one day and no longer need to re-charge our internal batteries. In other words, we shouldn't expect not to experience certain times where we need to re-fuel our level of motivation -- just as we understand that we need to take a bath in order to keep the stink off ourselves So with that said, don't beat yourself up if you have times where you're not at your peak level. It happens to everyone. The difference of course is your willingness to do the little things that will change your level of inspiration at the moment.

Fortunately, for you and I -- regaining that feeling of inspired action is often as easy as reading a book or listening to a tape that carries with it a positive message. It could also be as simple as doing (even the smallest actions) the very thing you happen to be resisting doing. Think of the saying, success begets success. What that means is that each new feeling of accomplishment gives us just the boost we need to move forward -- very much like the snowball effect. We start out resisting the thing and by "forcing" ourselves to take action on it, before we know it we end up getting involved in it and at the same time feeling the sense of accomplishment that goes along with making progress in our given endeavor. In summary, do the thing you're resisting and the very action you're taking will renew your inner motivation. It sounds simple, because it is. Yet, don't make the mistake of thinking its simplicity makes it any less effective. The reality is that you have inside you all you need to un tap your potential at any given moment.

It's your life, LIVE BIG! Josh Hinds

Free Meal or Refeed?

Free Meals:
A single meal that breaks your diet. Main benefits are psychological. Keeps the sanity when dieting like this so long. It also makes the diet work better, in terms of hormone levels. I recommend a one hour dinner, personally. Eating your free meal for breakfast or lunch can make it very hard to go back on Kimkins for the rest of the day. Keeping it within one hour (like suggested in Carb Addicts book) keeps your insulin from shooting high, and prevents your free meal from a all day grazing fest. As far as what to eat, the healthier the food the better of course...but essentially eat what you want to. Period.When you do a free meal is up to you. Lyle MacDonald suggests 2 a week if you have a BF% of 25%or more. I do mine after every 3 whole days of Kimkins. You can do yours every 5 or every other day, whatever gets the best results for you.

Refeed:
Refeeds are exactly that, refeeding the body. You can do a refeed for 5 hours, a day, a week, or a month. They are the next level up from a free meal. You normally do a "structured refeed" after you come off of a diet to restore muscle glycogen. When we diet we cause "tissue breakdown", the refeed also helps with this. The refeed is basically a long diet break.

Refeed

Refeeds are best used when interspersed throughout long periods is calorie and/or carbohydrate restriction. As the name implies, you're acutely refeeding nutrients (calories and/or carbohydrates) into your system after it's been deprived of those nutrients for a predetermined period of time (5 days, 7 days, 2 months, etc.).

It's important to distinguish between a "refeed" and just trying to rationalize going off your nutritional plan (e.g. cheating). Refeeds are strategically placed and when used right are integral parts of your nutritional plan. Cheating on your diet is more often than not an unplanned event brought on by poor planning or exposure to a situation in which your will power is compromised and you succumb to the primal urge to stuff your face!


3 Effective Ways to Use Refeeds
I'm sure other nutritionists have ways they like to use refeeds but here are the ones I've found to be the most popular.

* 12-48hr Refeeds every 5 days

This method was made popular by Dr. Mauro Di Pasquale's Anabolic Diet. For those of you who aren't familiar with the anabolic diet (actually it is now called the Anabolic Solution), here are the basics:
5-6 days of low carb dieting (<30g/d)
12-48 hrs of eating high carbohydrates

Pretty simple, but very effective. During the week of low carbin' it, you'll deplete your glycogen stores and shift your body to using fat as its primary source of fuel. During your carb up, you'll stuff your glycogen stores full (and even a little beyond their normal capacity) and stimulate the release of insulin. Insulin does get a bad rap, but it's an extremely anabolic hormone that when used correctly is very beneficial

Where people go wrong with these types of refeeds is that they don't listen to (or look at) their body. They just carb up for 48 hours. However, Dr. Di Pasquale is very clear that 48 hours isn't a hard recommendation. Instead it's a guideline.

"The important thing is knowing when you've had enough. When you start feeling puffy and bloated and can even sense the fat coming on, it's time to go back to your weekday high fat/low carb routine."

For carboholics this can cause a problem because it's very easy to ignore the above statement and justify in your mind that the rules say you can carb up for 48 hours... if you're feeling puffy on Sunday, then put the deep dish pizza down!

Another strategy that Dr. Pasquale recommends is to eat low GI carbs for the first half of your reefed and higher GI carbs for the second half. This will initially keep your body's secretion of insulin in check allowing you to consume more carbohydrates overall.

One of the things that's unique to the Anabolic Diet is that it's one of the rare (maybe only) times when you can incorporate a reefed into a mass building nutritional phase. Most of the time refeeds are used when calories and carbohydrates are restricted, but with the Anabolic Diet you'll always be restricting carbohydrates (whether trying to lose fat or gain muscle), thus there's an opportunity to take advantage of refeeds with carbs.

* One refeed day every two weeks

This application of refeeds is probably in the forefront of most as it's the reefed methodology that Dr. Berardi uses in the Get Shredded Diet. The regular two-week refeeds when on a very low calorie diet have a similar benefit to the Anabolic Diet type refeeds as they'll jam your muscles so full of glycogen that you'll think your scale is broken when you step on it the next morning.

One of the benefits of the every two week refeed is that you'll run less of a risk of laying down body fat as the caloric/carb spikes only happen for 12 hours (unless you get up early just to eat) every two weeks. The major benefit to this type of refeed is psychological. Being on a very low calorie diet is draining and taxing. Refeeds every two weeks give you short term "goals" to strive for, making the daily grind of consuming 2000 calories (or less) more bearable.

* One week reefed during a 15-20 week diet period

This novel strategy was introduced to me by Dr. Lonnie "Lats" Lowery as he employed this strategy last time he was getting ready to don the posing trunks.

Here's how you can apply this reefed to your nutritional strategy.

1) Plan out a 20-week diet that will allow you to gradually lose body fat at a reasonable rate. The diet period is very long so you don't have to shoot for a very large caloric deficit.
2) Plan a week long carb/calorie reefed for week 10. This week of increased calories isn't an abrupt injection of calories like the previously two described refeeds. Instead it's a 400-600 calorie increase with a good portion of it coming from carbohydrates. Another difference is that your caloric increase comes from clean calories not pizza, wings, and coco puffs.
3) At the end of week 10, return back to your prior diet.

This application of a reefed is the most likely to have an influence on increasing your metabolic rate back to normal and boosting thyroid hormone output due to the duration of the refeed. Increasing your caloric and carbohydrate consumption for 7 days is most likely going to allow for a resetting of your thyroid and metabolic rate to some extent, if not completely.
One of the problems that many people run into with this kind of refeed is that it takes a lot of planning. How many people do you know that plan a 20-week diet period? I bet you can count them on one hand. This reefed (like the others) will provide a well deserved break from the world of caloric restriction. This benefit should not be overlooked as it may be the most important.

To wrap up this look at refeeds:
1) Always Plan Them
2) Stop when your body begins to smooth out
3) The more body fat you have, the shorter your reefed period should be.

Your Time Is Coming

Your time is coming! The dreams and desires, the things you want to accomplish, the situations you want to see changed will happen. Just because it has taken a long time, or because you’ve tried and failed, don’t give up on those dreams. Don’t be complacent about pursuing what God has placed in your heart. I encourage you today — get your fire back! It may be taking a long time, but God is a faithful God. No matter how long it’s been, no matter how impossible it looks, if you’ll stay in faith, your time is coming. Every dream that’s in your heart, every promise that has taken root, God not only put it there, but He has every intention of bringing it to pass. Start declaring today, “My time is coming… God is working behind the scenes on my behalf… I will fulfill my destiny… I will fulfill the plan God has for my life!” As you declare and expect and wait for the appointed time, your faith will grow. Your hope will grow. And you’ll step into the destiny God has in store for you!

“For the vision is yet for an appointed time…though it tarry, wait for it” (Habakkuk 2:3 KJV).

What Is Your Mindset?

Your mindset is the sum total of your beliefs, values, identity, expectations, attitudes, habits, decisions, opinions and thought patterns... about yourself, others and how life works. It's the filter through which you interpret what you see and experience. Your mindset shapes your life and draws to you results that are an exact reflection of it. What you believe will happen, happens.

Thoughts are powerful magnets. Whatever our mindset tells us, that's what we attract, whether or not we're even aware of what our mindset is! For example, if you have the belief that "Life is very hard and I have to struggle just to stay even," you don't have to be aware of that belief in order to experience struggle. If fact, if you want to see what your mindset really is, you have only to look at your life and your results. The Bible tells us, "According to your beliefs it shall be done unto you."

When we don't examine our mindset and question whether it supports us or limit us, we are operating "on automatic." We are no longer choosing our beliefs and mindset, but they nevertheless cause us to live a certain way. We create our own mindset, but at some point, our mindset creates us. If we don't question a belief that "life is hard," for instance, we are going to keep struggling without even knowing why.

What is your mindset? Whatever you "think" about must come about. How may you be limiting your results?

James Ray

High Fiber Low Carb List

More Fiber Than Usable Carbohydrate:

Collard Greens
1 cup chopped, cooked, 4 grams usable carb, 5 grams fiber

Avocado, Hass
1 medium avocado, 3 grams usable carb, 12 grams fiber

Spinach and Chard
1 cup chopped, cooked – 3 g usable carb, 4 g fiber
Frozen 1 10 oz package – 3 g usable carb, 8 g fiber
6 cups of raw spinach or chard=about 1 cup cooked

Broccoli
1/2 cup chopped, cooked, 1 gram usable carb, 3 grams fiber
1 cup chopped, raw, 4 grams usable carb, 2 grams fiber

Cauliflower
½ cup pieces, cooked,1 gram usable carb, 2 grams fiber
1 cup raw, 2 grams usable carb, 2.5 grams fiber

Blackberries
1 cup, raw, 6 grams usable carb, 8 grams fiber

About as Much Usable Carb as Fiber:

Asparagus
1/2 C pieces, 2 grams usable carbs, 2 grams fiber

Celery
1 cup chopped, 1.5 grams usable carb, 1.5 grams fiber

Eggplant
1 cup raw, cubed, 2 grams usable fiber, 3 grams fiber
1 cup cubed, cooked, 5 grams usable carb, 3 grams fiber

Lettuce, Romaine
1 cup shredded, .5 gram usable carb, 1 g fiber

Mushrooms
1 cup, sliced, raw, 1 gram usable carb, 1 gram fiber

Radishes
1 cup raw, sliced, 2 grams usable carb, 2 grams fiber

Red Raspberries
1 cup, raw, 7 grams usable carb, 8 grams fiber


And that piece of bread??

1 slice Multi-Grain/7-Grain 12.1 grams carb, 1.7 grams fiber

Are Low Carb Diets Are Low in Fiber?

I challenged my Mum to give up all her carbs for 30 days. It's a start for her. I was telling her how much I've lost. 40lbs = 18.18kg. She was impressed but concerned about fiber. I asked her why she thought she'd get more fiber in a piece of bread than in a cup or two of broccoli. I mean, 1/2 cup chopped, cooked, has 1 gram usable carb, 3 grams fiber. WOW! Way more than in a piece of bread.

WAY MORE THAN A PIECE OF BREAD!!!

She is considering it. I asked her what she had to lose. The 30 days were going to pass one way or another.

Is It True that Low Carb Diets Are Low in Fiber?
It is a common misconception that reduced carbohydrate diets are automatically low in fiber. In fact, most non-starchy vegetables and low sugar fruits are quite high in fiber, and a well-constructed low carb diet emphasizes vegetables and other sources of fiber. Unfortunately, most people, at least in the US, don’t get close to the recommended amounts of daily fiber, no matter how many carbs they are eating! But there is no reason for you to be one of those people.

What is Fiber?
Fiber is that part of plant food that is indigestible by humans. It passes through our digestive systems without being broken down and absorbed into our bloodstreams as other food components are. Think of a cow eating grass – that cow needs extra stomachs, chews its cud, etc, to digest the grass. We can’t digest grass because we don’t have specialized digestive systems. That indigestible stuff is fiber.

How is Fiber Beneficial?
When people think of the benefits of fiber, they usually think of preventing constipation. It’s true that fiber bulks up our stool and tends to make people more “regular.” But fiber has other benefits as well, some of which are very pertinent to low carb diets, including lowering the impact of sugars and starches on blood glucose. A high fiber diet is associated with lower risk for heart disease, Type 2 diabetes, and diverticular disease.

What Are the Different Types of Fiber?
Fiber has three different properties that matter to human health. The property most nutritionists talk about is solubility, the ability to disperse in water. Soluble and insoluble fiber are the labels most commonly used to describe fiber. However, two other properties of fiber are turning out to be important: fermentability (how easily the fiber ferments in the colon), and viscosity (the ability to gel with water) of the fiber, which may be more important than solubility.

What is Insoluble Fiber?
Insoluble fiber is what we usually think of when we think “fiber” or “roughage”. Wheat bran and most vegetables are examples of sources of insoluble fiber. It is tough, and doesn’t easily break down. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, and increases regularity of bowel movements.

What is Soluble Fiber?
A lot of soluble fiber is viscous, allowing it to absorb and retain water, forming a gel. This type of soluble fiber actually slows digestion down. Because of this, it has a tendency to stabilize blood glucose, and permit better absorption of nutrients. It tends to reduce blood cholesterol. It also increases satiety, so people aren’t inclined to eat as much. Sources of soluble fiber include flax, beans, peas, oatmeal, berries, apples, and some nuts and seeds.

What is Fermentable Fiber?
Some fiber will ferment in the colon, producing compounds that help support colon health, and possibly have other benefits. There is some evidence that it is this type of fiber that may reduce the risk of colon cancer. Most soluble fiber is highly fermentable. Pectins (found in apples and berries) and the fiber in oats are examples of fiber with a large fermentable component. Inulin and oligofructose are also highly fermentable, as is resistant starch.

Does Fiber “Count” as a Carbohydrate?
Although most fiber sources are carbohydrates, fiber doesn’t raise blood glucose so low carb diets don’t “count” fiber. (Fiber can provide calories, but not as glucose, but as products of fermentation in the colon.) In fact, fiber helps to moderate the effect of “usable carbs” on the bloodstream, so it furthers the goals of low carb diets. To the extent that is creates satiety, it may also help prevent weight gain, and aid in weight loss.

How Much Fiber Should a Person Eat?
Generally, recommendations for adults are between 25 and 40 grams per day, and that 20-30% of the total fiber intake be soluble fiber. Most people have a much lower fiber intake than is recommended. Researchers who study the diets of our prehistoric ancestors say that they ate upwards of 100 grams of fiber per day, so we probably can handle very high amounts of fiber without difficulty.

Do I Have to Eat Fiber in Food? Can’t I Just Take Pills?
While fiber supplements can be helpful additions to a high-quality nutritious diet, they should never stand in for high-fiber foods, which are also rich in antioxidants and other nutrients essential to health. There is some evidence that simply taking pure fiber as a pill, or sprinkling high fiber additions over your food doesn’t carry all the same benefits as when it is in food. Also, some high-fiber additives such as wheat bran contain compounds (phytates) which block the absorption of some nutrients, so large amounts of this should be avoided.

What Has Almost All Fiber?
Flax!! There is almost no usable carbohydrate in flax seeds. It is very high in both soluble and insoluble fiber (about one third of the fiber is soluble), and has a pile of nutrients to boot. Flax is just could be the ultimate low carb fiber source. 1 T ground flax has 2.0 grams of carbohydrate, 1.9 of which is fiber.

Flax Information:
Flax Seed Nutrition and Health Benefits
Flax Selection, Storage, Tips, and Recipes
Where to Get Flax Seeds and Grinders

Vegetables that are close to all fiber: Mustard Greens, Chicory, Endive

Self-esteem Makeover

Do you need a self-esteem makeover? Here are the essentials you will need to do it!

Do not use your weight to measure your self-worth:
What does weight have to do with self-worth? Your self-worth is the sum of everything that makes you special and unique - not just your thigh and waist measurements! Add up your assets, talents, how you treat others, how you treat yourself, the contributions you make to your family, friends and community. Now you have self-worth.

Count your blessings:
You have a lot of things to be thankful for a home, a loving family, friends you enjoy, a job, a sunny day, the knowledge you've acquired - even things like shoes, a coat. Many people don't have these things. A mind that counts blessings has no room for self-pity. So you don't wear a size 2? Neither did Eleanor Roosevelt!

Are you continually playing negative tapes in your mind?
Eject them and insert new tapes! You may have to make a conscious effort. When the critical tape starts playing, picture yourself hitting the "stop" button and insert a new, positive tape.

Don't use "all or nothing" thinking:
No one is a "total" failure. Most things you do right. Just because you sometimes make a mistake or take a wrong path does not make you a "total" failure. It makes you human. Besides, the president of CBS was recently asked for his secret to success. His answer: failures - because how else would we learn?

No one starts from zero:
You probably eat pretty well a lot of the time. We can always make improvements, but consider the glass half full, not half-empty!

Strut your stuff!
Shine! Show the world your talents. We all have them. Capitalize on what you do well. I'll never dance Swan Lake, but then again, I'll bet that ballerina doesn't play a mean piano like I do.

Give thanks to your body for what is does for you
Appreciate its functional nature. It's a pretty remarkable machine. You can use it to take a walk along the beach, hug someone, listen to a concerto, make love - or go shopping! And it can do all of these things no matter what shape or size it is.

Educate yourself about issues of size and weight.
Learn what's fact and what's fiction. What the research really says and what most people believe are two entirely different things. Reputable researchers will tell you that obesity is still a complex, poorly understood condition that has very little to do with lack of willpower and a whole lot to do with biology and physiology. Most importantly - especially for those who are considered "overweight" - stop blaming yourself. It's not your fault. The research continues to show this over and over.

Become preoccupied with the world... not with dieting.
When we're constantly dieting, weighing, measuring, counting calories, calculating fat grams, recording our feelings in food diaries and agonizing over what to eat and what not to eat, we have little time left for what's going on in the rest of the world. And it's such an interesting place!

Put nothing on hold as a reward for weight loss.
"The best advice I ever got was to make a list of the things I would do differently once I was thin - then pick the top one and do it right now. The item at the top of my list was to take flying lessons and now I'm a single-engine land pilot!"

Develop a personal style that announces you.
Find some signature pieces. Never ever put off buying attractive clothes until you lose weight - you don't have to wear a 10 to be a 10! Don't buy into the silly notion that you can only wear dark colors because they're more "slimming". At best, dark colors shave off five pounds. Big deal! If I have a choice between looking five pounds thinner or wearing lime green, I'm going for the lime green!

And Women of America:
We do not have "figure flaws," despite what many of the magazines tell us. Each of us is simply shaped differently. It's called diversity. We appreciate it in flowers. Why not in people?

Surround yourself with positive, supportive people.
Tell weight critics that your size and shape are no longer topics on the conversational buffet table! Eliminate negative people from your life. Surely you have enough supportive people in you circle of family and friends that you'll never miss the "nay-sayers."

Look into your past for sources of low self-esteem.
Retrieve critical comments that were made to you, especially as a child. You will probably discover that your body image was shaped by other people and outside influences. You are an adult now. You have better information. Refute these old messages and from now on, shape your own body image.

Concentrate on developing a healthy lifestyle rather than losing weight.
Developing a healthy lifestyle is positive and can be measured in lots of ways. Losing weight has only one measure of success: the scale.

Slow down!
If we can't remake ourselves overnight, we feel we've failed. We need instant gratification. The truth is slow weight loss is the only kind that will ever last (haven't you noticed the fine print in ads for quick weight loss products that says, "Results not typical"?) Stop setting weight loss deadlines: for the class reunion, the wedding, the party. Make weight management an ongoing part of your "healthstyle."

You've hear of PMS? Try having PMA - Positive Mental Attitude!
How you feel about yourself is how others will feel about you. Your attitude is always reflected back to you. I guarantee it!

Remember that society is not always right about things.
Just because we have a cultural obsession with thinness doesn't make it right. Society has a long list of injustices and intolerance. Like human beings, societies are imperfect and make mistakes.

Remember, in the final analysis - it's the size of your heart that counts, not the size of your body.

Truckstop

I am sitting at the truckstop watching everyone go by in their shiny pretty cars. It all started when my Mummy sent me some pineapple lumps. You'll have no idea what these are but suffice it to say they were the start of a 3 day stop, wandering through the junk food aisle at this nasty stinking truckstop. Once or twice I've even wandered into the restaurant and ordered eggs, or steak and fully intended to climb back into my car and head out on the road, but the very most I've achieved is a few laps of the parking lot! I actually ate chocolate for lunch today, and as I was licking the last bit of stickiness out from under my fingernails at the traffic lights, it dawned on me that why we are so fat here in the US is because everything is supersized (well duh) and that the Cadbury chocolate bar I paid $1.20 for at WalMart was 4 times bigger than the Cadbury chocolate bar I'd be able to get for the same price in NZ. And the worst thing is, I'd have been happy to eat that smaller bar. What a waste. (of my waist)

Anyway, I just climbed back into my car. You should see the mess: Candy wrappers, empty icecream carton... I am going to find some trash bags and dispose of all of this, then I am going to do something that I've never done before. PLAN MY MEALS for tomorrow. I am going to be back out on the road, puttering along until I get my sorry ass back into the fast lane. Please if you see me, toot your horn and don't race off into the distance. I need to get back up to speed again.

Normal Chaos

You have probably heard it said by someone wanting you to repeat a monotonous activity that "practice makes perfect." As many times as you and I may have heard this, it is quite simply not true. Practice does not make perfect. Practice makes consistent.

If you practice something at a high level of performance, it will reinforce that same level of performance. On the other hand, if you practice an activity over and over in a substandard manner, you will do little more than reinforce this substandard level of performance.

You have probably dealt with people or organizations that consistently perform at an unprofessional, impolite, and substandard level. Like me, you probably wonder: How did things ever get so bad in this organization? The answer is simply that mediocrity has been going on for so long, and reinforced so deeply, that it now seems normal.

Human beings always seek their own level of comfort. You have probably heard about prisoners who are finally released after spending many years behind bars. Then, more often than you would think, these individuals will go out and do something stupid, get caught, and get sent right back to prison. After years of counseling within the prison system, psychologists have determined that some inmates become so accustomed to living within prison walls, that it becomes their comfort zone and, on a subconscious level, they prefer it to life in society with you and me.

So much of what we do in our personal and professional lives is done out of habit. If you will consider your morning routine as you get ready to go to work, you will realize that dozens of things happen in a mindless habitual fashion. This is a powerful tool if you use it wisely, because we can control our habits if we will simply become proactive and choose our own course of action.

Anything we do for 21 days will begin to become a habit. This means that, on the 22nd day, something will seem strange or out of place if you do not follow the routine you have established.Excellence can become a habit. Chaos can become a habit. And mediocrity can become a habit. The process is inert. It does not care at what level you perform. Our minds simply want to reproduce that with which we are familiar.

As you go through your day today, remember: You are currently a product of yesterday's habits; but take heart, because tomorrow will be a product of the habits you form now.

40 lbs Down

Update September 10th 2007: I started Kimkins on June 9th, and I've been amazed at my lack of hunger, my energy levels and most importantly, my weightloss! I am only 5'1" tall, so carrying 100+ pounds extra on my frame looks more like way more weight than that. So far I've lost 40 pounds and managed to get back onto plan where previously I'd have given up after a "cheat".

Do Not Quit

Above all else, do NOT quit! The universe always bows to persistence. The empowering approach is to see your physical challenges as assets, because overcoming obstacles forces you to develop discipline, determination and character. These traits will carry over to other areas of your life and make you a stronger person.

As Arnold Schwarzennegger once said, "Strength does not come from winning. Your struggles develop your strength. When you overcome hardships, that is strength."

Natural Hormonal Enhancement

During the course of a lifetime on the NHE eating plan [or any diet plan], all NHE followers will stumble occasionally - including myself. To think otherwise is to be unrealistic. So rather than intensely striving for perfection in the short term and then becoming disheartened and quitting when you err, commit yourself to a steady and consistent application of effort in the service of your long term health and physique objectives. Resolve not to eat an entire cheesecake or drink a twelve-pack of beer. But if it happens, it's not the end of the world. Healthy eating is a lifetime endeavor, one which will likely influence both the length and quality of your life. And like life itself, we will falter occasionally in our efforts to eat right. But if we get back up each time, renew our commitment, and keep moving forward - we cannot fail.

from Natural Hormonal Enhancement by Rob Faigan

In Memory of Robert Lee 1968-2007

We just found a feather on the floor, I think DD brought it inside for the cats, but it is black and white: just like Mr. Lee's karate uniform. DS wanted to keep the feather. It is a feather that fell off his angel wings, according to DS. So there I'm sitting with tears rolling down my face again. I know I will find my peace and a chance to say goodbye when I go into the quiet karate studio again one day next week. I'll sit there and watch Robert working with my kids, in my mind, and hear his voice coaxing my DS to jump higher and to not allow his fears of failure to hold him back. I'll laugh with him as he allows the kids to finish their session with the face masks on so that they can fence each other with staffs and swords. DD would just beat on her brother and they'd be laughing so hard at the end of class.


Dear Mr. Lee, Thank you for caring about me. I loved learning from you. Now you can fly to the rainbow. I will miss you. Love, Alex

Robert Lee passed away on Monday September 3rd 2007 from a massive brain aneursym. He was 39 years old. We will miss him very much.

Weighing In...

Isn't it a weird feeling seeing a number on the scale you've not seen ever, or not seen in years. It feels kind of naughty.

My bathroom scale is being very silly this morning and while I'd like very much to believe it - I'm afraid I am going to have to see if it says the same tomorrow. When I first got up, I weighed myself. I am still 1/2 lb over my lowest weight just like yesterday. About 45 minutes later, after DS had gone to school, I weighed myself again before getting into the shower. I was now 2.5lbs UNDER my lowest weight. The scale said 163.5lbs (not once, not twice, but 3 times - even after resetting the scale by weighing on one leg to get a different weight). I had a huge glass of water, and took a shower, then weighed myself again. Now I weighed 1.5 OVER my lowest weight. So right now the scale is in time-out for misbehaving. I had a huge growl at it for teasing me like that. Very unacceptable! But I am not going to get upset about any of the weights, I will weigh myself tomorrow and see where the numbers land. I did explain quietly to the bathroom scale that it could be replaced. But I think it knows I'd not easily do that.... the saga continues.....

Self Sabotage

I so want to hit that 40lb lost mark, but I fear I sabotaged myself last night! Instead of going to bed when I was so exhausted I nibbled on yogurt mixed with protein powder, and then just more protein powder off my little spoon. Plus quite a lot of water. I knew the scale wouldn't be nice this morning.

Sabotaging Ourselves. Why do we do it? It's the "Peter Rabbit" syndrome - remember how Peter made himself sick eating all those raddishes and carrots in Mr. McGregor's garden, and then had to go straight to bed when he got home. I'm sure he was lying there on his bed thinking "Why did I do it?"

We feel horrible after doing it, and the self mutilation is intense - but I think the majority of us do it. So why, when we are on a roll, cheat free, or close to a goal - WHY DO WE SELF SABOTAGE?

Exercising vs. Dieting part 2

Here's what else I believe about exercise vs dieting:

I believe that the human body is the only machine on the face of the earth that wears out and breaks down from not using it enough

I believe that much obesity and disease are a direct result of inactivity

I believe that much of the deterioration that happens as you age is a direct result of a sedentary lifestyle and a loss of muscle

I believe that cardiovascular exercise + weight training + a small calorie reduction is vastly superior for fat loss purposes than a calorie reduction alone, both in the short and long term

I believe that calorie restriction alone is a short-sighted and incomplete approach to a complex problem, and it requires a complete change in lifestyle habits to achieve better health, better body composition and results that last

I believe that everyone who is able-bodied should get some type of physical activity almost every single day

I believe that anyone who is healthy and physically able should get involved in weight training 3 days per week (up to 4 - 5 times per week for athletes and bodybuilders)

I believe that anyone healthy and physically able should do at least 3 days per week of vigorous cardiovascular exercise (jogging, brisk walking, treadmills, stairclimbers, ellipticals, aerobics classes, etc), and they may increase their exercise frequency, intensity and or duration if necessary, to accelerate fat loss

I believe that more people should stop taking their bodies for granted and start appreciating that those wheelchair-bound individuals I mentioned earlier would give anything to be able to run or ride a bike

It's tempting to keep looking for some kind of "no-sweat" secret, whether in the form of a special diet technique, a magic fat burning pill or whatever, but in the end, it always, comes back to this: You need a calorie deficit to lose weight... and it's better to burn more calories than to cut more calories. Exercise - including weight training and cardio training - should be a part of every weight management program and a part of your lifestyle. This is one of the ultimate secrets to fat loss and long term weight control:

Remember, don't starve the fat, "BURN THE FAT."

by Tom Venuto & http://www.burnthefat.com

Exercising vs. Dieting

Top 10 reasons why exercising ("burn"), not dieting ("starve"), is the superior method of losing body fat:

The most effective fat-burning programs in the world always contain two types of exercise - weight training and cardiovascular training. The reasons to include both could go on for pages, but here are the top 10:

1. Exercise increases your metabolism.
2. Exercise creates a caloric deficit without triggering starvation mode.
3. Exercise helps you sleep better and manage stress better.
4. Exercise (strength training) tells your body to keep the muscle. Dieting causes muscle loss.
5. Exercise increases bone density.
6. Exercise helps prevent diabetes, control blood sugar, and improve insulin sensitivity.
7. Exercise improves cardiovascular health.
8. Exercise improves mood, helps relieve depression and increases self esteem
9. Exercise increasese mobility and quality of life as you get older
10. Exercise helps you keep the weight off long term.