So let’s talk about my favorite topic for a while…

25 05 2009

It’s me of course.

I thought I’d mention my recent regimine for health and well being.

The diet part is easy, lots of non-starchy vegetables, some key supplements (turmeric, fish oil, vitamin D, magnesium), lots of meat, a little bit of cheese, and that is about it. I have freed myself from the burden of a daily pot of coffee (and then some) each morning before work and now drink over a gallon of water per day, along with several cups of green tea, and the occasional energy drink (I can’t help it, I’m a speed freak!).

Not really a diet thing per say, but I also fast twice per week. First on Sundays and then on Tuesdays. Some times Thursdays as well, but depending on how hungry I am on Tuesdays and Thursdays, I won’t fast for a full 24 hours. I’ll allow myself a nice big meal before bed (otherwise, I simply cannot sleep). I keep it low carb, though.

The physical part is also easy. 10 minutes of yoga (spinal stretches), followed by jumping jacks (to get the blood pumping), and then a minimum of 15 minutes of meditation. This is my daily routine. On Mondays, Wednesdays, and Fridays (and some Saturdays I’ll do just an arm workout as well) I lift weights. This is a variation on HST where I do a set of 15 on Mondays, a set of 10 on Wednesdays, and a set of 5 repetitions on Fridays. When I do the arms on Saturdays, I keep lifting until I cannot lift any more.

The exercises I do as part of my strength training routine are:

  • Squats (for the Quadriceps and general ramping up of HGH/Testosterone at the beginning of the workout)
  • Single Leg Stiff Legged Dead lifts (for Hamstrings and Lower back)
  • Shoulder Press (for Deltoids of course)
  • Bench Press
  • Bent Over Rows (for the Lats)

Because I’m focusing on fat loss, I stop there. I do this routine on an empty stomach, first thing in the morning, and follow it up with breakfast (6 Omega3 eggs with turmeric, spinach, broccoli, onions, green peppers, sausage, and salsa). I don’t do the protein shake thing anymore. Once I get below 300 and its time to add some serious amounts of muscle, I may revisit this decision.

I’m not sure about the rest of you, but I seem to have such an easy time putting on muscle that the above routine is almost too much. It really seems to slow my weight loss. However, lifting weights makes me feel so good that I cannot see bringing myself to only lift twice per week (which is recommended by several people I respect for weight loss). Oh well, I only lose 2 or 3 pounds per week. I feel great, and I’m holding on to my muscle.

I also walk on occasion, I walk for a mile or so with my daughter Hannah 2 or 3 times per week. This isn’t really for exercise, it’s more Daddy-Daughter time than anything.

The biggest change in my life, which really seems to make getting healthy much easier is my focus on spirituality and overall health and well-being. You cannot neglect your connection to source. God is what will save you (whatever or whoever God is for you).

Also, working on myself. I realized that because my Mother showed me basically no affection when I was growing up (not blaming her, she was a saint compared to her own mother), I didn’t develop emotionally like I should have. I carry a lot of shame, especially around wanting/needing to be loved. This is a major cause of addiction in the world. Lots of screwed up parents (doing the best they knew how of course, we need to have compassion for them, because they were little children once as well, and were screwed over by their parents) didn’t give their kids the emotional bonding/attention that the kids needed so of course, the kids don’t know how to love others, receive love, or even love themselves.

Something that helped me was identifying my limiting beliefs (especially not deserving to be loved), writing them down on a note card, then writing new beliefs that were opposite to these (such as “I deserve to be loved”, “I deserve happiness”, and “I am connected in meaningful ways to others”), I then spoke out loud that I chose these new beliefs, and that from now on, the old beliefs were history. I then burned the old belief card (I should have maybe had Taps playing in the background when I did this).

This is all symbolic of course, and probably won’t be enough to instantly and permanently change my limiting beliefs, however, identifying the limiting beliefs, intentionally choosing new beliefs, and symbolically letting go of the old beliefs plants and nurtures the seed of change. Some day this too will be a mighty oak reaching for the sky…


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Categories : Fitness, Food, Health, Journey, Low Carb

Like you needed an excuse to eat more blueberries

25 05 2009

Here’s one anyway. Blueberries have helped rats lose fat. Now of course, we’re not rats, (well, I’m not anyway, I’ll let you speak for yourself), but blueberries are an excellent source of antioxidants and a very low sugar fruit. They also taste excellent.

From Jonny Bowden’s blog:

You’ve probably heard me rant and rave about blueberries. I eat them about six out of seven days a week, I gave them a “star” in my book “The 150 Healthiest Foods on Earth“, and I’ve spoken at length about their high antioxidant content, their low sugar content, and their ability to boost memory.

Well, get ready for some hot news: Blueberries may also help banish belly fat.

A new study by researcher E. Mitchell Seymour, MS, of the University of Michigan shows that rats that ate a diet high in blueberries lost abdominal fat- the kind linked to increased waist size and increased risk for diabetes and heart disease. This happened even when the rats ate a high-fat diet. As an extra added bonus, the blueberry eating rats also had improved glucose control (meaning their blood sugar was more stable).

The researchers suggest that blueberries- with their high antioxidant content- may somehow alter the way the body stores and processes sugar, great news for those at risk for both heart disease and diabetes. “Our findings in regard to blueberries show the naturally occurring chemicals they contain, such as anthocyanins, show promise in mitigating these health conditions,” said researcher Steven Bolling, MD, of the University of Michigan,

In the current study- presented at Experimental Biology 2009- rats were bred to become obese were fed either a low-fat diet or a high-carb diet, both of which were enriched with whole blueberry powder (about 2% of their total caloric intake).

After three months the rats fed the blueberries had improved glucose control and improved insulin sensitivity. Better glucose control and improved insulin sensitivity are both strongly related to lowering the risk for diabetes.

I personally love frozen blueberries mixed with cottage cheese for a great dessert.


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Want to help speed weight loss?

25 05 2009

Silly question, of coure you do! Check this article out. It is from a site that I would like to link to (ETR), but google thinks that site has a virus. If you want to, google for Early to Rise. They have some good articles, maybe update your virus definitions before you do.

Big Health News Flew Under the Radar
By James B. LaValle
I read a study recently that could be some of the most important health news I’ve seen in a long time, especially for you “apple” shapes out there. Yet there have been no headlines – at least not yet.
The study – published in the Journal of Nutrition – found that taking in plenty of non-starchy vegetables and more magnesium helped increase the production of adiponectin, a hormone found in fat cells. The researchers were careful to look for any other factors that could have affected the results, but found none.
Adiponectin increases the effectiveness of insulin. In other words, it helps your cells absorb glucose. If you have plenty of adiponectin, your insulin production is lower, your blood sugar is better controlled… and that adds up to a lower risk of diabetes and heart disease. But it may also mean you would have a much easier time controlling your weight.
Unfortunately, when we gain weight – especially in the waist or belly – adiponectin production goes down. (This is one reason belly fat is so harmful for your health.) And, indeed, the researchers found that the higher the subject’s adiponectin level, the lower the subject’s weight. The lower the adiponectin, the higher the weight.
So the big news is that simply by increasing your intake of non-starchy vegetables and supplementing with magnesium, you can increase a hormone that will help you lose that belly fat and decrease your insulin resistance.
Reduce your intake of starchy carbs – especially refined flours and sugars. And eat eight to 10 servings of non-starchy vegetables every day. Non-starchy vegetables are very low in carb grams and calories. They are nutrient-dense foods – loaded with antioxidants, vitamins and minerals, and other beneficial phytochemicals in a very low-sugar, high-fiber package.
A little extra magnesium helps too. The best food sources are nuts, seeds, and beans. However, I recommend taking in at least an extra 300 mg per day, especially if you show any signs of being low in magnesium (e.g., tense and tight muscles, constipation, or restless leg syndrome). The best forms are magnesium malate or amino acid chelates like magnesium glycinate or magnesium taurate.

Big Health News Flew Under the Radar

By James B. LaValle

I read a study recently that could be some of the most important health news I’ve seen in a long time, especially for you “apple” shapes out there. Yet there have been no headlines – at least not yet.

The study – published in the Journal of Nutrition – found that taking in plenty of non-starchy vegetables and more magnesium helped increase the production of adiponectin, a hormone found in fat cells. The researchers were careful to look for any other factors that could have affected the results, but found none.

Adiponectin increases the effectiveness of insulin. In other words, it helps your cells absorb glucose. If you have plenty of adiponectin, your insulin production is lower, your blood sugar is better controlled… and that adds up to a lower risk of diabetes and heart disease. But it may also mean you would have a much easier time controlling your weight.

Unfortunately, when we gain weight – especially in the waist or belly – adiponectin production goes down. (This is one reason belly fat is so harmful for your health.) And, indeed, the researchers found that the higher the subject’s adiponectin level, the lower the subject’s weight. The lower the adiponectin, the higher the weight.

So the big news is that simply by increasing your intake of non-starchy vegetables and supplementing with magnesium, you can increase a hormone that will help you lose that belly fat and decrease your insulin resistance.

Reduce your intake of starchy carbs – especially refined flours and sugars. And eat eight to 10 servings of non-starchy vegetables every day. Non-starchy vegetables are very low in carb grams and calories. They are nutrient-dense foods – loaded with antioxidants, vitamins and minerals, and other beneficial phytochemicals in a very low-sugar, high-fiber package.

A little extra magnesium helps too. The best food sources are nuts, seeds, and beans. However, I recommend taking in at least an extra 300 mg per day, especially if you show any signs of being low in magnesium (e.g., tense and tight muscles, constipation, or restless leg syndrome). The best forms are magnesium malate or amino acid chelates like magnesium glycinate or magnesium taurate.


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Off and back on the wagon, and the wonders of a good night’s sleep!

12 02 2009

Yep. I fell off again, but I’m back on. Life is proving to be a like the ocean. A costant ebb and flow of the tide coming and going. Some days energy is high, some days it is low, some days hunger is high, and others it is low.

As I go through my life, I notice when I’m feeling really good and when I’m feeling like crap, but I’ve had a hard time correlating the causes. I’ve kind of just shrugged my shoulders and thought it was part of the natural ebb and flow of being alive. But is it? Shouldn’t feeling good every day with high energy levels be maintainable long term? Am I just being naive?

My recent low and time of being off the wagon, seemed to be triggered by some crazy interactions with my semi-psychotic ex-wife. She was calling and screaming at me and would end up with crying about how she can’t take things. Let me be up front and say I do NOT like this kind of drama. I was working with my coach, Ray Brejcha about this, and he shared that this sounded a bit co-dependent and that this “relationship” seemed to cross healthy boundaries. He helped me to decide what I wanted out of the relationship. I knew what I didn’t want, but it took 3 or 4 tries to actually say what I wanted. Once I decided what I wanted (a business-like and cordial relationship that was focused solely on our children), things almost immediately improved.

Why is it so hard to decide and speak what you want? I’m not sure about you dear reader, but I find it very easy to say what I don’t want. In fact, I talk about what I don’t want quite a bit. I know that this is counter productive.

So what do I want out of this post? Funny you should ask. I want to to share the importance of deciding what you want out of life. 

I also meant to talk about the importance of a good night’s sleep. Got a bit off track there, eh?

I am recently the receiver of an excellent night’s sleep, and I notice in myself a feeling of general peace, contentment, and well-being. Of course, this is after 4 cups of coffee as well. However, I do the coffee thing every day, and not every day do I have the sweet sleep of the young and innocent, as I did last night. I’m neither young or innocent (shh, don’t tell anyone).

I found myself breaking out on my back (a sure sign of stress that I’ve noticed), and I started snapping at my kids. Not normal, and definitely not pleasant. I started asking myself what was going on, and noticing that I was feelign exhausted. I also realized that I wasn’t sleeping well (love affair with coffee and all), and decided to start taking melatonin again. What wonderful stuff, and so cheap and easy.

So this is my drug induced rant on the importance of sleep and making choices. The drugs of course being melatonin and coffee. :)


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Great Article from Johnny Bowden.

16 01 2009

I get a newsletter daily  and there is always a small health article included in it. I don’t really care for the rest of the stuff, but sometimes there is a small nugget of wisdom contained in the newsletter.

There are articles from some folks in the health industry that I really admire, like James LaValle and Johnny Bowden.

In this article Johnny talks about why it is a bad idea to eat a high carb mini meal right after working out, especially if you are trying to burn fat.

Nix the Nosh

By Jonny Bowden

Ever wonder why some trainers still tell their clients to eat six small meals a day, have a high-carb snack after working out (”to refuel the muscles”), and carb-load every time they go for a run? It’s because these trainers were steeped in the bodybuilding-gym culture of the ’60s, and learned from the training manuals of competitive athletes. But unless you’re training for a marathon or an Iron Man competition, that advice is 100 percent wrong – especially if you’re looking to lose weight.

In a recent study, volunteers were given a high-carb mini-meal immediately after exercising on a treadmill for an hour. The result: Insulin efficiency – the ability to clear sugar from the bloodstream – was completely wiped out.

A separate study tested high-carb mini-meals against low-carb mini-meals, and found that the low-carb meals did the least damage. “If people are going to exercise to benefit their health, they should not be eating back the calories immediately or within a couple of hours of finishing,” says Barry Braun, PhD, Director of the Energy Metabolism Lab at the University of Massachusetts Amherst.

Don’t gorge on carbs after you exercise. If you tend to get hungry after a workout, take this preventive measure: Eat a light snack containing proteins, carbs, and fat beforehand. It should hold you for a few hours.

This goes against the typical meathead, bodybuilder, bro mentality, but I think that’s a good thing.


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Down 3 more pounds.

15 01 2009

I’ve been stalled for the last week or so. I decided to try something that Jimmy Moore is doing, and that is to cut out all sweet tastes (basically artificial sweeteners). It worked! I’ve noticed that my appetite is severely reduced. When I was using fake sugar, I would eat 4500+ calories per day and still be hungy. Now, I ‘m eating less than 2500 per day and feeling stuffed.

If you are stalled and you are drinking lots of diet pop or are eating sugar free candy, try eliminating these things from your diet and see if the stall breaks.


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High Fat Meal Before Exercise Boosts Fat Burning

8 01 2009

Ok, this is an oldie that I read about last January in Men’s Health, but I lost that issue. Fortunately for us, a reader on the Magic Bus Forum posted a link to the study.

Max Lafontan and colleagues investigated how fat is broken down in both lean and obese subjects who exercised after either fasting or eating a high-fat diet. They noticed that after eating a high-fat diet, fats were broken down in both lean and obese individuals. Under fasting conditions, the breakdown of fats was more pronounced in the lean subjects, but the high fat meal enhanced lipolysis in the obese subjects.

One simple idea is heavy whipping cream in your coffee in the morning or in your protein shake 30 minutes or so before you work out.


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Great interview with Gary Taubes.

6 01 2009

Taubes is the author of Good Calories, Bad Calories and a post in the New York Times called “What if it’s all been a big fat lie?” The interview is done by Jimmy Moore and is excellent!

http://www.thelivinlowcarbshow.com/atkins-presents-interview-encore-week-gary-taubes-interview-episode-213/


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Down two more pounds.

5 01 2009

I was down two more pounds this morning. But that isn’t the exciting news. I fasted yesterday and I felt so good that I decided to go back to daily intermittent fasting! If you’ve never tried it, I highly recommend it. My energy levels are through the roof!

I also joined a great forum called the Magic Bus Trip which is dedicated to a carnivorous way of life and zero carb eating. There is some really great info there and lots of nice folks.

I’ve been doing VLC (Very Low Carb) for a week now and have to admit I feel great! I’m still drinking lots of coffee and energy drinks, but I would like to cut back. It’s going to be hard because I love caffeine.

I’m off to lift weights.


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Down three pounds!

3 01 2009

I’m psyched. The weight loss train is back on track!

I think this high fat thing is working. I’ve even been having a few cups of coffee and the occasional sugar free soda, which seemed to stall me last time. I had cream in my coffee this morning, so I think that will help as well.

Yesterday for lunch, I ate 4 boiled eggs and 4 Tablespoons of butter. I was worried someone was going to see me. I shouldn’t worry about what people think or say, but I will feel better about eating this way in public once I’ve lost the weight.

I was in Dahl’s doing my grocery shopping last night, and I’m sure the people I passed must have thought the reason I was fat was because of all the fatty stuff in my cart. 4 pounds of butter, several fatty roasts, chicken thighs, pork rinds, cheese, and cream. I’m looking forward to being the fit and trim muscular guy who has a cart full of high fat food who someone tries to lecture about how dangerous my diet is. That will be fun!


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