TOP FIVE WEIGHT LOSS HACKS THAT WORK

NOTE: THIS ARTICLE IS NOT A SUBSTITUTE FOR SOUND MEDICAL ADVICE. PLEASE CONSULT YOUR PRIMARY CARE PROFESSIONAL FOR THE BEST WELLNESS REGIMEN THAT FITS YOUR NEEDS.

 

This article is for those either approaching or are enduring plateaus in their weight-loss regimen. This article is also for those who are interested in finding new ways to lose weight. Here are my top five weight-loss hacks you can do, at home. And they work.

  • DRINK MORE WATER. This will fill your stomach, clear your skin and help with metabolism. This is the absolute best thing you can do for your body in general.
  • GET SOME SLEEP. Studies have shown consistently that those who get less sleep are more likely to be overweight. Getting proper rest will enhance your life (better moods, better brain function for starters).
  • SWITCH OUT YOUR CONDIMENTS. You like ketchup, tartar sauce, stuff like that? A great (and tasty) alternative would be substituting these sauces for salad dressings and other low-calorie dipping sauces and marinades. You might discover a new favorite.
  • Stop Drinking SODA. Aside from obesity, diabetes and several other debilitating diseases that have been linked to soda consumption, you can definently use a break from the soda addiction. Try drinking more water. It’s calorie-free, not addicting and there’s no crash when it wears off. Just try it. Your brain and your body will love you for it.
  • ENTER INTERMITTENT FASTING (IF). This popular weight-loss method does work. The methodology of it is simply eat what you’d normally eat in a smaller time frame. See the attached IF planner for more.

In closing, these tips are not the be-all end-all for weight-loss and fitness, but every little bit does help. Never be afraid to experiment, try new things and basically go for it!! Only thing stopping you is you. This is “thinking person’s fitness: some assembly is required”.

 

RESOURCES

https://www.huffingtonpost.com/2015/05/13/lose-weight-do-nothing-without-diet-exercise_n_7260710.html

https://lifehacker.com/top-10-simple-weight-loss-hacks-you-can-implement-right-1695542566

https://youtu.be/Zu6vI0Nge9U

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Controlling Anxiety Without Meds

Anxiety is real. In America today, according to the National Institutes of Health, anxiety disorders affect 18.1 percent of adults in the United States (approximately 40 million adults between the ages of 18 to 54). Anxiety is a contributing factor of many health disorders (high blood pressure, obesity, heart attacks, mental fatigue). Many Americans are on medications for these disorders (that is/can be a case of the cure being worse than the disease). A viable alternative to risky prescription medication is a natural or holistic approach to treating anxiety.

Here are 6 tips for managing anxiety naturally:

1. Maintain Stable Blood Sugar

 

“It isn’t disrespectful to the complexity of existence to point out that despair is, often, just low blood sugar and exhaustion.” – Alain de Botton
The American diet promotes a blood sugar roller coaster, and every time we’re on the ride down, we can feel anxious.
When our blood sugar crashes, our body responds with a stress response. We secrete stress hormones, cortisol and adrenaline, which tell our liver to make more blood sugar to keep us alive. The good news: We stay alive. The bad news: This hormonal stress response feels identical to anxiety.
By stabilizing blood sugar, you can avoid this stress response and decrease your anxiety.
Here’s how to maintain stable blood sugar:

Eat more protein and healthy fats (e.g., olive oil, coconut oil, butter and ghee from pasture-raised animals).
Avoid sugar and refined carbohydrates.
Eat 3 meals and 2 snacks daily; don’t skip meals.
Take a spoonful of coconut oil upon waking, in the afternoon and right before bed; this will serve as a blood sugar safety net throughout the day.
Always have a snack handy (e.g., nuts, hard-boiled egg, dark chocolate, almond butter or jerky).

2. Get Off Caffeine (for a while)

Don’t underestimate the relationship between caffeine and anxiety.
Think of it like this: When we’re caffeinated, our nervous system is ready for a fight. Introduce a stressor- you are on Defcon 5 regarding anxiety.
If you suffer from anxiety, do yourself a favor and get off caffeine!!!!
I know, I know, the idea of going off caffeine might be giving you anxiety right now. If you reduce your intake gradually (coffee -> half-caf -> black tea -> green tea -> herbal tea) over the course of a week or two, you’ll avoid withdrawal symptoms. After a few weeks, you may be surprised to see that your anxiety has decreased, your sleep has improved, your energy is stabilized, and you even tolerate stress better.
If you had a successful trial off caffeine, but you want to go back to having that morning ritual, consider making green tea your go-to beverage, rather than a “Venti Skinny Vanilla Latte.”
3. Sleep

Getting a good night’s rest is your best bet against anxiety.
There’s a 2-way street between anxiety and sleep–anxiety causes insomnia and sleep deprivation makes us vulnerable to anxiety.
The best way to address this is to set ourselves up for better sleep. Conveniently, the way to do this overlaps with the overall approach to anxiety.

Here’s how:
Reduce or eliminate caffeine
Even if you have no trouble falling asleep, caffeine decreases sleep quality.
Maintain stable blood sugar
Blood sugar fluctuations disrupt your sleep, causing middle of the night awakening.
Be strategic about light:
Let your eyes see bright light in the morning and dim light at night.
If your room isn’t completely dark when you sleep, wear an eye mask or get blackout curtains.
Wind down and unplug before bed

4. Treat the Gut

Perhaps you’ve seen some of the recent articles about the relationship between gut flora and mood.
The bugs in our digestive tract have a profound impact on how we feel and play an integral role in anxiety disorders.
Here’s how to promote healthy gut flora and heal the gut:
Avoid what irritates the gut:
Food: Gluten, sugar, industrial vegetable oils, artificial sweeteners, alcohol.
Certain medications: Antacids, antibiotics, oral contraceptives (only make changes under close supervision from your doctor).
Add in what soothes the gut:
Fermented foods: Sauerkraut, kimchi, beet kvass, miso paste, apple cider vinegar, kombucha, kefir (if you tolerate dairy).
Starchy tubers: Sweet potatoes, white potatoes, plantain, taro, yucca.
Bone broth:
Purchase Wise Choice Market Bone Broth.
Make your own bone broth.
Supplements:
Take a probiotic.

Consider supplementing with glutamine and collagen.
Create the conditions for the gut to heal:
Squatty Potty can be life-changing.
Get enough sleep.
Manage stress with yoga, meditation, breathing exercises, unplugging, acupuncture, being in nature.
Treat gut infections. If you suspect you may have a chronic gut infection, get evaluated by an integrative or functional medicine practitioner.
5. Exercise

 

Exercise is the best anti-anxiety medicine.
If you struggle to exercise regularly, forget the boot camps and triathlons. Get in the habit of mini workouts. Do small amounts of exercise in your living room or take a brief walk outside. Sustainability is key.
In general, stand more, sit less, walk whenever possible, and treat your body right with exercise.
Yoga and Tai Qi are particularly beneficial for anxiety, but the most important thing is to find something you enjoy.
6. Magnesium

Magnesium: Nature’s Xanax

 

Many of us are deficient in magnesium, since our food is grown in magnesium-depleted soil.
You can supplement with magnesium in a few different ways:
Take an Epsom salt bath.
Take a chelated magnesium supplement (e.g., magnesium glycinate).
Try a topical magnesium gel.

Anxiety has a significant impact on quality of life. Maintaining stable blood sugar, reducing caffeine, getting enough sleep, healing the gut, getting some exercise and filling the body with magnesium are safe tactics that go a long way toward reducing anxiety. If your anxiety does not respond to these lifestyle hacks, go see your healthcare provider.
In closing, you only have one life. Life is too short to let it slip away in anxiety and fear.
Living life free from anxiety is another way THE BASICS ALWAYS WIN.

SHADOWBOXING VS. RUNNING: A COMPARISON

SHADOWBOXING VS. RUNNING

NOTE: This article is not a substitute for sound medical advice. Please consult your primary care provider for any and all health/wellness relating questions.

The other day, I was talking to a buddy who is wanting to get back in shape. His asking my advice about cardio is what inspired me to write this. This article is an appeal to all to consider shadowboxing as a viable cardio option (either in addition to or in place of running). First and foremost, shadowboxing is more about visualization and creating a mindset of success than weight loss. It creates discipline and gets your mind and body in good shape. It is a great alternative to running. Here’s why:
Shadowboxing is low-impact on your joints, thus eliminating debilitating pain from running.
Shadowboxing also sculpts, tones and develops the upper body in ways that running simply can’t (e.g. developing the major and minor muscles of the upper body and trunk).
Shadowboxing also creates a sense of empowerment and self-confidence- in the case that you would need to, that you could hold your own in a fight. You get a better sweat going in a shorter period of time, plus you can pace yourself a little better in shadowboxing in place of running.

Running has been around since man learned he can get to where he wanted to go faster (or to escape dinosaurs trying to eat him). Running is almost unbeatable in its weight-loss potential. It’s also unmatched in its overall health benefits. Running can…
Strengthens bones and tendons
Improves heart health.
As you can see, both shadowboxing and running have great benefits. In my opinion, both shadowboxing and running can be used to give “the 1-2” to fat and health problems. Or you can use them separately as standalone exercises that will get you in shape. It takes a while and it takes faith in yourself, time to prepare and to begin. Both shadowboxing and running takes guts and mental fortitude. It’s not pretty most of the time. It hurts. It is inherently challenging. It’s not supposed to be easy. Then again, anything worth having or worth fighting for is not going to be easy at all. You can find a few free workouts online if you’re interested, starting with the links below.
In closing, no matter which one you choose, you will be better off if you are active and doing it. You will be better off for making health a priority. For those of you who follow and read my columns, blogs and articles… here it is.
Be disciplined, hungry and humble enough to learn more about you and your body. Don’t rely on articles, gadgets and trends to get it done for you.
Be astute and savvy enough to take workouts and diets and tailor them to your needs. It’s your body… it’s your life. Take ownership of your health.
Reading, doing and preparing are just three of the basics that will help you win in life.
THE BASICS ALWAYS WIN.

SOURCES

http://www.indiatimes.com/health/healthyliving/running-top-20-health-benefits-of-running-236529-4.html
http://www.forum.bodybuilding.com/showthread.php?t=1406809111&pagenumber=1
http://www.organicfacts.net/running.html
http://www.greatist.com/fitness/30-convincing-reasons-start-running-now
http://www.sharpenbody.com/benefits-of-shadow-boxing/
http://www.westcountryboxing.com/boxing-advice
http://www.benefitsofrunning.org
http://www.menshealth.com/fitness/fighter-fit-shadow-boxing

Cutting Carbs Is a BAD IDEA

Ask someone how to lose weight quickly, and chances are, they’ll respond with “cut out carbs.” The reason behind that is the fact that cutting out carbs does cause fast weight loss. But that doesn’t mean fat loss, and cutting out carbs could be causing your health some harm. Fitness Expert Kente Bates gives you the skinny.

There’s no two ways about it, if you get rid of all the bread, pasta and potatoes from your diet, that scale will go down. Add so-called junk food to that restricted list, and the losses will be even greater. If you take it to the extremes of banning even “healthy carbs” like fruits and certain vegetables too, then you’ll drop kilos at a rate of knots.

And voila – all of a sudden you’re a weight loss guru. One guy mocked my assertion on hard work, gleefully and mockingly sneering “cutting carbs is all it boils down to”.

What most on the cutting carbs bandwagon fail to see… while cutting carbs does usually bring about weight loss, this doesn’t necessarily mean fat loss. And no carbs should cost you your good mood and high energy levels.

While there may be instances where you may need to cut down your carbs, there should never be any reason to take them out completely. Low-carb diets aren’t sustainable, and cutting them will end up making you fat.

Let’s look at why.

What are carbs?

We all know what foods contain carbs, but few of us actually know what carbs are – that is, one of the three main macronutrients, the other two being protein and and fat.

Your body uses carbohydrates as its main source of readily available energy. It can use protein and fat to make fuel, but this process takes far longer and is much less efficient. In other words, your muscles, organs and brain love the stuff.

When you eat carbs, they’re either used (more or less) immediately for energy, or they’re stored as glycogen in your muscle cells and liver.

Why a low-carb diet might seem like its working 

Ninety-five per cent of us will have tried cutting carbs before, and within this 95%, almost all of us will have seen weight loss in the first week or so*. While this seems epic, don’t fret – because weight loss isn’t fat loss.

CREATING A CALORIE DEFICIT CAUSES WEIGHT LOSS, NOT THE FACT YOU’RE NOT EATING CARBS.

When you cut carbs from your diet, your body turns to its stored carbohydrates (the glycogen in the muscles and liver we mentioned earlier). At any one time, you can have as much as 500 grams of stored glycogen, and each gram of glycogen holds around three grams of water with it. This means if your body has to use up all its glycogen for energy because you’re not eating carbs, you can lose up to two kilos (0.5 kilos from glycogen and 1.5 kilos from water) within a few days. But this is not fat loss.

The general public eat a crap-ton of carbs! Think about it – your typical breakfast might include toast, cereals or juice, sandwiches, wraps or bagels at lunch, plus sugary coffees, chocolate bars and fruit throughout the day, then some kind of starch with dinner. That’s a lot of carbohydrates.

By suddenly cutting these out, you’ll put yourself into a calorie deficit where you’re consuming fewer calories than you burn – and it’s creating a calorie deficit that causes weight loss, not the fact you’re not eating carbs.

The perils of swapping bread and potatoes for butter and pistachios 

Most people who cut carbs replace their starches and sugars with low-carb vegetables and proteins. That’s great. What’s not so great is when a low-carb diet turns into a high-fat diet because you’re swapping out your starches for high-fat foods such as coconut oil, nuts and seeds, avocados and full-fat cheese.

IT’S SURPRISINGLY EASY TO GAIN FAT WHEN GOING LOW-CARB, PLUS YOU’LL FEEL TIRED, IRRITABLE AND HUNGRY.

There’s nothing wrong with these foods per se, fats are far more calorie dense than carbs (containing nine calories per gram, whereas carbs have four calories per gram). So swapping out carbs for fats can be surefire way to reverse any calorie deficit and turn it into a surplus, undoing any work.

Two slices of bread, 100 grams of cereal, a medium sweet potato, a banana and a flapjack bar come in at 800 calories altogether. But the same calories from fats is a much smaller volume of food. In fact, 100 grams of mixed nuts and 1 and-a-half tablespoons of olive oil is all you’ll get for the same 800 calories.

The mistake low carbers make is to drastically ramp up their fat intake, and while it’s true you can eat a little more fat if you’re cutting carbs, it’s much easier to over-eat fat than carbs. And if you go into a surplus of calories, you’ll gain fat.

When you add in the fact that you’ll feel like crap for the first week or two of going low carb, and that low-carb diets are insanely difficult to stick to long-term, it’s safe to say that such a drastic approach is not a good one.

Why carbs are crucial

You can survive without any carbs in your diet, but there’s a difference between survival and getting what you want- results.

If you want to lose fat optimally, maintain your strength and energy, and lose weight and keep it off, carbs are critical. That doesn’t mean you can stuff your face with muesli, chips and spaghetti though. You need the right amount of carbs – and preferably at the right times.

How much should you be eating?

Your carb intake should be based on your activity level, as carbs are your main source of energy, the more active you are, the more you need. The best way to do this is to base your carbs off your total calorie intake.

For weight loss, men need roughly 24 to 30 calories per kilo of bodyweight per day, while women need 22 to 26 calories per kilo. The more active you are, the higher your multiplier, so guys training hard four or more times per week for instance should go for 28 to 30 calories per kilo. Within that, you can tweak your carbs to your total calorie intake.

While no food should ever be banned completely, it makes sense to choose more nutrient-dense carbs and ones that are higher in fiber – so whole-grains like brown rice and quinoa – as well as white and sweet potatoes, fruits and vegetables. These should make up at least 80% of your carb intake, then you can have 20% leeway for more junk-style carbs.

Carbs can be eaten at any time, but for optimal results, eat most around your workouts. Before training they’ll be used for energy so you get a better session, and post-workout they aid recovery.

Carbs: your new best friend 

You will lose weight on a low-carb diet (at least in the first few days, which includes a large portion of water). But that alone doesn’t make this the best dieting approach. In fact, it’s surprisingly easy to gain fat when going low-carb, plus you’ll feel tired, irritable and hungry, all of which mean a low-carb diet isn’t only unnecessary, but potentially damaging to your long-term health and fat loss too.

Look at carbs as a macronutrient that will need manipulating from time to time, depending on your goals and activities. Don’t jump on the bandwagon of quick weight loss- always think for yourself. Get to know your body and what works best for it. Are you on the go all the time, training hard virtually every day and looking to get stronger and build muscle? Then carb up!! Carbs are not a bad thing!!

Are you on a fat loss quest, a little on the lighter side, and maybe not so active day-to-day? You can still eat carbs, you just may want to ease back on them slightly.

As always, the extreme approach doesn’t work. What works is a method that’s based on you – your goals, your body type, and your preferences. Knowing your body, label reading and hard work to achieve your goals are the way to win. These are the basics. THE BASICS ALWAYS WIN!!

KETO DIET: THE BASICS

 

Keto Diet: The Basics and free Keto Diet ebook

In the past few years, the Keto Diet, along with ketones have exploded in popularity due to the discovery and exposure of them on several health shows, such as Dr. Oz and The Doctors. Just as with anything else, some people love and swer by the Keto Diet, while others are not as trusting, souring on the diet as a whole. This article is about the basics of the Keto Diet, a few pros and cons and a free ebook link.
NOTE: This article (and this site) is not a substitute for sound medical advice. Please consult your medical care provider for any and all health-related questions.
Here are the basics of the keto diet:
This diet (and its many varieties) boasts of turning the body into a “fat burning machine. It is based on getting the body in a state of ketosis, or a survival mechanism that burns fat when food intake is low (akin to surviving starvation).
On this diet, the consumption of high-carb foods will produce glucose (easiest molecules in body to use as energy). Glucose is processed by insulin to mainline the glucose throughout the body via the bloodstream. Fats are stored as they are not needed- the glucose is the preferred energy source. Cutting carbs will induce the body into a state of ketosis, hence “Keto”.
The idea of a properly maintained Keto diet is to get the body in a constant state of ketosis or fat burning primarily through cutting carbohydrates.

BENEFITS OF THE KETO DIET

The Keto Diet in all of its forms offer quite a few health benefits. Here are a few of them listed (you can look up the rest via the links provided at the end of the article).
Brain health and brain function
Weight loss/maintainence
Greater proportion of weight loss will come from abdominal area
Reduction of Blood Pressure
Reduction of Blood Sugars and Insulin
Appetite Suppression

With its burgeoning popularity plus its benefits, the Keto diet will no doubt become more popular as time goes on. On the other hand, experts critically pan the Keto diet, citing it is unsustainable for sustained weight loss. One sticking point the experts will point to is the excessively high fat content of the diet itself (upwards of 70-plus percent) is diametrically opposed to the longstanding USDA recommendations that fat content of all food top off around 30-35%. There is no evidence that the Keto diet will lend to sustained weight loss, primarily for those battling diabetes and heart disease.
All in all, the Keto diet is not going anywhere. Please do your due diligence and determine if the Keto diet is right for you.

 

SOURCES

http://www.ruled.me/guide-keto-diet/
http://www.thedailymeal.com/healthyeating/keto-ranked
http://www.lowcarbdiets.com
http://www.reference.com/ketogenicdiet-benefits
http://www.ketodietebooks.com/freeebooks.aspx
http://www.thedailymeal.com/healthy-eating/keto-ranked-worst-diet-healthexperts/010418
http://www.charliefoundation.org

Flu Season 2017-18: Stats and What to do About It

In the spirit of “The Total Self”, this article is all about health. The following stats and figures are from the CDC (Centers for Disease Control, Atlanta, GA), Plus I throw in some pointers on how to avoid the flu this year.

NOTE: This article is not a substitute for sound medical advice. Please consult with your primary care provider for any and all medical or health issues.

This flu season has been one of the more brutal ones in recent memory. Maybe you got the flu shot and it didn’t affect you. You may have been among the many who swear against the flu shot and you didn’t get sick. In any case, here are a few statistics on the 2017-18 flu season compiled by the CDC:

  • Only 2 of 5 Americans in the U.S. received the flu shot by early November 2017.
  • 6% of all persons 6 months and up received the flu shot.
  • 8% of all children 6 mths-17 years old received the flu shot.
  • 5% of all adults 18 and up received the flu shot.

Among children, flu vaccinations were similar across the board of all racial/ethnic groups with one exception- non-Hispanic children of other/multiple races had higher flu vaccination coverage than non-Hispanic Black children.

  • Among adults 18-49, vaccinations decreased by 3.7% in the 2017-18 flu season compared to the same period of time in the 2016-17 flu season.
  • Among Hispanics, vaccinations decreased by 7.7% in 2017-18 compared to 2016-17.
  • Unvaccinated people are at a higher risk of contracting the flu virus and transmitting the virus to others, some of who are at risk of having the flu/severe illness.
  • 3 of every 5 people 6 months and over in the U.S. were not vaccinated by early November 2017.

Here are statistics on mortality rates due to the flu:

  • A total of 101 influenza-related deaths in children occurred throughout the 2016-2017 flu season, according to a report published by the Centers for Disease Control and Prevention (CDC). This is the first time since the 2014-2015 season that the number has exceeded 100.
  • Each year, between 4,000 and 50,000 people are specifically killed by influenza, and most commonly it’s caused from a variation of an influenza A strain virus.
  • Influenza B strains tend to occur later in the season and be of the more mild variety.
  • Influenza claims between 3000 and 49,000 lives annually.
  • Over 10 billion USD is spent yearly combatting and treating the flu.

 

With these statistics, what can be done about this? Here are a few pointers to help you not get sick:

  • Your body needs sleep. Your immune system will not function properly without proper rest.
  • Eating healthier. Your body needs the proper nutrients, vitamins and minerals to ward off the flu.
  • Water Intake. Increasing water intake is crucial. During the winter months, water intake falls precipitously. Go beyond the government-recommended 8 glasses of water per day. (I would estimate a healthy 200-lb adult male would need at least 12-15 glasses of water daily). Alternately, try snaking on water-based foods also to keep hydrated.

 

In closing, and I am sure you’ve seen this already by now- the flu is no joke. This flu season has been brutal! Stay healthy people. Optimum health is fundamental to a vibrant life.

Staying healthy is a huge part of the basics. THE BASICS ALWAYS WIN.

 

 

 

WORKS CITED

http://www.coolefitness.com/blog/how-much-water-to-drink-in-the-winter

www.nichetopics.info/signs-and-symptoms-of-winter-dehydration

www.cdc.gov/flu/fluvaxview/1718season.htm

www.aafp.org/news/health-of-the-public/20171213fluupdate.html

www.clinicaladvisor.com/vaccine-information-center/cdc-reports-on-2016-17-influenza-deaths-in-children/article/6719341

www.fool.com/investing/2017/02/11/flu-death-rates-just-hit-the-epidemic-threshold-bu.aspx