Beans: Protein- Rich Superfoods. Beans have something else that meat lacks, Blatner says: phytochemicals, compounds found only in plants (phyto is Greek for . Beans are high in antioxidants, a class of phytochemicals that incapacitate cell- damaging free radicals in the body, says Brick. Department of Agriculture study, researchers measured the antioxidant capacities of more than 1. Three types of beans made the top four: small red beans, red kidney beans, and pinto beans. And three others - - black beans, navy beans, and black- eyed peas - - achieved top- 4. The bottom line? Beans are pretty much the perfect food, Brick says. Tuscan Vegetable Soup. Makes 1. 2 small bowls of soup (or 6 large bowls)1 tablespoon olive oil. Italian- style stewed tomatoes. Garnish: Shredded Parmesan cheese (about a tablespoon per serving)1. Heat olive oil in large, nonstick saucepan over medium heat. ![]() Add the onion, thyme, and garlic and saut. Stir in the cabbage, the canned, stewed tomatoes (including liquid), celery, and carrots, and saut. Stir in the chicken broth, potatoes, fresh basil, zucchini, and kidney beans and bring to a boil. Reduce heat to a simmer, cover saucepan, and let simmer about an hour. Spoon into soup bowls and top each serving with a tablespoon of Parmesan cheese. Nutritional Information: Per serving without Parmesan cheese (if 1. Calories from fat: 1. Per serving with Parmesan cheese (if 1. Calories from fat: 2. Belly fat no more: Six ways to naturally combat toxic belly fat. Thursday, April 11, 2013 by: Derrell Jones Tags: belly fat, weight loss, cortisol. 5 tips to burn belly fat It doesn't matter whether you do a million crunches, you're not going to get rid of belly fat unless you change some of your regular habits. If u eat garlic and Honey for seven. Why Some Women Try to Get Pregnant, Even When Doctors Say They Shouldn We all want to look better naked and feel confident in the bedroom. Luckily, these 12 weight loss foods can help you slim down and feel better in bed. ![]() ![]() ![]() ![]() ![]() 50 Healthiest Foods For Women Pile your plate with these nutrition superstars The Editors of Prevention October 10, 2013. A clinically researched ingredient HLA to help reduce fat, including belly fat! SafSlim is a scientifically formulated supplement that helps reduce belly fat. Superfoods List: The Best Foods That Burn Fat And Help You Lose Weight! Here are the top 10 fat-burning superfoods. Grapefruit is a great fat-burning superfood. In fact, it is one of the best-known
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LinkSnappy has been rated 2016. Propane is used in a number of applications, the most common being a heating fuel. While the Houston heating season is limited, our location, size and industrial. Manage your page to keep your users updated View some of our premium pages: google.com. Upgrade to a Premium Page. Gates of Vienna. Note: Takuan’s post (which was originally published last night) is to remain at the top for a while, so I made it “sticky”. However, much has happened since it went up, including the Blogger outage. Scroll down for a report on that. See also: Two forthrightly anti- Semitic Islamic leaders in Norway, Judicial coddling in Germany, and Part 3 of the Imran Firasat interview. More new posts will be added below this one. Oh, and don’t mess around with JIM. The essay below is the conclusion of the ninth part in a series by Takuan Seiyo. Sports journalists and bloggers covering NFL, MLB, NBA, NHL, MMA, college football and basketball, NASCAR, fantasy sports and more. News, photos, mock drafts, game. We must look at Filipino boxing legend Manny Unemployment dips to 7.2 percent in August WlRE Pici Sharlotte Sun (k of the Day 2001 Cadillac DeVille 128K$5,000 In Today's Classifieds! HERALD S!ncVET'S HEADSTONE. ![]() See the list at the bottom of this post for links to the previous installments. Left: Pierre- Auguste Renoir, Dance at Le Moulin de la Galette, 1. Right: George Grosz, Metropolis, 1. The Bee and the Lamb. Part 9 (continued)By Takuan Seiyo. A Whole New Road to Serfdom. That Which is Not Seen (continued)For over 6. White mea- culpists have had a firm grip in all fields of cultural mind imprinting: education high and low; paper media, then electronic, then digital media; all forms of entertainment, the plastic arts and music high and low, and religious instruction and worship too. Their main endeavor has been to enforce their compulsory (e. K- 1. 2) and discretionary (e. Nor the evils of the worldwide Islamic Inquisition which — not in the 1. Muslim apostates to barbaric execution. It’s America’s destruction of the snail darter but not Mussulmanism’s destruction of the Bamyan Buddhas or its proposed destruction of the Sphinx and the Pyramids, let alone its obliteration of all the pre- Rome cradles of Christianity but for remaining ruins in the Middle East and dust of the desert in North Africa. It’s the evils of feudalism and industrial workers’ exploitation in Europe and America, but not the strict Confucian evils of Northeast Asia. There, a member of the ruling class in China had, essentially, a free hand with anyone of the lower classes, a Japanese samurai could test his sword by cutting down an insolent peasant, and farmers were so squeezed by their fief holders that they habitually sold their daughters to bordellos for the few coins it provided for next season’s seed.
Feminism, Socialism and anti- Antisemitism should have arisen in Saudi Arabia or Yemen, Algeria or Peshawar, for good reasons. Instead, aggressive White androphobes of all genders which I can no longer count are decimating the philogynous and egalitarian West. Equality psychos are tearing down the most egalitarian society that ever existed (except for initial communist experiments, before they turned bloody). American Jews, at the apex of the greatest fortune and philosemitic tolerance their long diaspora has ever bestowed on their kind, are busy supporting all the ideologies and policies that demolish their safe harbor and build up their Muslim, Black and Third World enemies. They will come to rue their tacit assumption that better the antisemite you don’t know than the few hundred imputed and real ones catalogued at ADL. One would be hard put to find a nation not based on the invasion of another people’s territory and their mass slaughter. Yet poisoned American madmen proclaim “No Thanks for Thanksgiving” as though the Indians themselves did not fight endless genocidal wars from Peru to Canada, with torture, ritual murder or slavery for the captives and, at times, cannibalism too. Leftoid masochists and the Christian meek call for returning Hawaii to the Hawaiians and capitulating before a massive Mexican reconquista of one- third of America. The self- defined “Feminist- Tauist- Neo. Pagan- Post- Structuralist- Deconstructionist- Socialist” useful idiot Gillian Schutte begins her New Year 2. Dear White People by “wholeheartedly apologizing for what my ancestors did to the people of South Africa and inviting you to do the same.”Yet the Magyars don’t seem to feel much guilt over the Illyrians, Pannonians, Sarmatians and Celts whose land and lives they took in the 9th century, to form Hungary. The rightful Etruscan landowners are not bearing angry placards in front of the Vatican. The Japanese are not planning to relinquish Hokkaido to its original owners, the Ainu. The tall, white and fair- haired Chachapoyas of the Andean forest have, alas, no remnants left to sue the Incas for genocide in a Peruvian court of law. The Aztecs, whether in Jalisco or Los Angeles, don’t agonize over having taken what would become Mexico City from its original Culhuacan owners, with lots of grisly details. Yet for 3. 8 years Neil Young has been reminding adoring audiences about “Cortez the Killer”, discreetly omitting Tlacaelel the killer and the killer people whom Cortez killed. Hitler’s Willing Executioners: Ordinary Germans and the Holocaust (1. Daniel Goldhagen presenting the thesis that the German nation as such was composed of willing executioners of the Jews because of a unique “eliminationist antisemitism” in the German people, with long historical roots. However, even that great moral abyss of Western civilization — the Holocausts — stands out more in its industrialized and organizational features than it does either in the quality of its hatefulness or its relative or even absolute volumes. And Holocausts they were, for in addition to the nearly 6 million Jews, the Germans also murdered over 2. Slavs, and that’s counting Russia, Ukraine, Poland, Lithuania, Belarus and Czechoslovakia alone. In absolute numbers, the total number of World War II non- German civilian victims of Nazi Germany is smaller than the 5. Bolsheviks in Russia, or Mao’s 7. China, or the Mughal- Muslim genocide of Hindus — the latter have their own Holocaust Day on August 1. In relative numbers, in just one year, 1. Hutus and Tutsis in Rwanda, killed off a total of one million, in a population of 7 million. Tutsi population was erased. Is it more humane to go by a stroke of a blunt machete than by a whiff of Zyklon B? The Khmer Rouge murdered at least 2 million Cambodians between 1. Is it more humane to die by wallops from a Cambodian pickaxe handle than by a bullet from a German Mauser? Inscription on the back (in German): “Ukraine 1. Jewish Aktion, Ivangorod.”There is a special horror attached to the Third Reich, because those were 2. Europeans, Christians, and in many ways the smartest, most civilized people on Earth. But the Holocausts do not prove that Whites are worse than other people, just that they are no better. The history of the Third Reich also proves that with the right formula of economic blowup, misery and humiliation, sparked by charismatic evil, no people are immune to such horror, at no time. On Becoming Superhuman: Fasting for Fast Weight Loss, Better Health, and Supreme Fitness. 3 months ago, I stumbled across a fascinating article on something crazy. You get: Intermittent Fasting weight loss plan, sample diet schedules, Success stories with before & after results of using intermittent fasting. Things You Should Know Before Intermittent Fasting. These days, everyone is all about intermittent fasting. What is normal blood sugar level? What is low/ high sugar level? How to measure sugar level? ![]() ![]() Martin Berkhan And Intermittent Fasting: Interview. It has been a few years now since Martin and I did this interview. I am updating it for a few reasons. Intermittent fasting diet for fat loss, muscle gain and health. Articles, research, diet advice, and free guides from IF-expert, Martin Berkhan. Have you heard about the egg diet weight loss fast? This is the first one of a few articles where I will share my experience and recipes for this egg fast diet. The talk centralizes around the physiological and psychological benefits of skipping meals, like not having to carry around twelve Tupperware containers filled with six meals to last an eight hour shift. And how it increases insulin sensitivity, which, when combined with matterful training, creates an ideal. And while I've seen incredible physical gains, there are some “things” fasting does that few people talk about. Some of these “things” are good. Others, bad. You live and learn, as they say. But I just wish someone would have told me the following 9 things before embracing an intermittent fasting lifestyle. Your conception of a big meal will be shattered. People think intermittent fasting means you can eat anything in infinite quantities. Not so much. Overall caloric intake stays the same, but since there's usually a reduced meal.
When they turn to intermittent fasting, it's more like two, three meals daily. For those that eat a lot of food, these two – three meals. Check out the website. On the first day of the “bigger” phase, Nate complained about having to eat four pieces of toast and porridge for breakfast. Four pieces of toast? After two years of intermittent fasting, eating four pieces of toast feels like eating one Ritz cracker. ![]() Here's what I ate for dinner the other night: chicken, meatloaf, rice, potatoes, vegetables. Yes, that's a “big” meal. But if you're a faster that's relatively lean and looking to add muscle, you're going to be cramming some food into your mouth. Coffee will become meal,? All big time intermittent fasting dudes drink it. It's like a rite of passage.”That's what I told John Romaniello after he told me he didn't really drink coffee. Years ago, I downed coffee before doing fasted morning aerobic work. Every sip forced a gag reflex. Addiction is an understatement. In addition to coffee having some physiological effects on mobilizing fat in a fasted state, it also fights hunger — something most people used to eating a big breakfast need. Over time, it becomes less of a drink and more of a meal. And then you suddenly become one of those idiots standing in line at Starbucks salivating over the stuff, even though a few months prior you couldn't understand why anyone with a semblance of sanity would buy Starbucks. Spiritual entities won't steal your soul if you break the feeding and fasting window by a few minutes. You may get a weird motivation to push your fasting limits. You will hate people that complain about hunger. I used to be one of them: people that whine and cry without breakfast.“I'm so hungry, blah blah blah.”Well, those people get annoying. There's something serene about being OK with a little rumble in the stomach. It can mentally mess you up. Right now, I eat two meals per day. I blame it on the Warrior Diet. Created by Ori Hofmekler, the Warrior Diet, in its simplest use, is eating one gigantic meal at night. I tried this for two weeks. My life has never been the same. Everyday becomes Thanksgiving. You want more and more and more, and you find yourself eating even though you're stuffed to the gizzards. You get used to being either absolutely full or. The only thing you think about is when the next meal is.(This makes “cheat meals” especially dangerous, as you often find yourself overeating to the point of. It isn't fun.)Over time, I've broken free from this. But my current diet (you can find the old one here: The Diet to End All Diets), is still a. Most of my calories are condensed into one bigger meal late in the day. Surprisingly, despite the cited turmoil. I learned how to cope with smaller meals (and even eat one or two of them per day, depending on the day) and not. It's working out nicely with my lifestyle and physique, so perhaps the glass is half full? The fasting period is an. You're ready to get shit done. Since I depend on my brain to function at a pretty high level, this is awesome. Part of me wonders whether or not this is just a crackpot theory though. I think this benefit gets boosted because the opposite — being stuffed — is like a coma for creativity and energy. And when you're fasting and eating bigger meals, you're going to be stuffed often. This leaves the fasting window the most productive. And it works for me and my schedule. Combine the fast with coffee for creativity on steroids. Breakfast won't be the same. My beginnings with intermittent fasting weren't. With a broken foot, I couldn't stand upright for more than a few minutes without blood pooling to my foot and painfully expanding it inside of its cast. How was I supposed to cook? When I was an intern, driving down to sports facilities at 5: 3. AM, I woke up at 4: 3. AM just to make myself a gigantic breakfast. But the timing of breakfast no longer appeals to me. I always eat breakfast for dinner.) From fasting and getting accustomed to eating bigger meals, breakfast becomes a bigger meal. And since bigger meals curtail energy and creativity, you feel like garbage from the beginning of the day onward. Who wants that? 9. You might go Super Saiyan. Goku ate big meals. What are some unexpected things that came about on your fasting journey? I'd love to hear them below, so drop some (spirit) comment bombs. And be sure to let others know what they're getting into with fasting. Use some of the nifty buttons on the side or bottom of this post to do your crew justice. Image credit: coffee, baby, brain fight, coffee and art. Did you enjoy this? Then you should share it with someone that cares. Should You Fast One Day A Week? I'm often asked if fasting one day a week is good for health? Both your liver and muscles store sugar in the form of glycogen, and when needed, glycogen can be broken down to glucose, which all of your cells can use to produce energy for their ongoing activities. During a water- only fast, your glycogen stores are depleted within about 2. Kostenlos aus Deutschland unter. Aus dem Ausland unter +4. Here's a brief primer. The basics. In- depth coverage of my approach, and the benefits of intermittent fasting, can be read about here. A much shorter summary can be found here. Fasting and feeding. My general position on the fasted phase is that it should last through the night and during the morning hours. Ideally the fast should then be broken at noon or shortly thereafter if you arise at 6- 7 AM like most people. Afternoons and evenings are usually spent in the fed state. However, the fast could also also be broken later in the day depending on your personal preferences and daily routine. I personally tend to break the fast as late as 4- 6 PM since I work well into the night and rise later than most people with normal jobs. The recommendation for fasting through the earlier part of the day, as opposed to the latter part of the day, is for behavioral and social reasons. Most people simply find it easier to fast after awakening and prefer going to bed satiated. Afternoons and evenings are times to unwind and eat. For adherence reasons during dieting, I've also found that placing the feeding phase later in the day is ideal for most people. The protocols. I work with four different protocols depending on when my clients train. Depending on setup, one, two, or three meals are eaten in the post- workout period. Fasted training. Training is initiated on an empty stomach and after ingestion of 1. BCAA or similar amino acid mixture. Technically, training is not completely fasted - that would be detrimental. The pre- workout protein intake, with its stimulatory effect on protein synthesis and metabolism, is a crucial compromise to optimize results. The 8- hour feeding phase starts with the post- workout meal. Sample setup. 11. AM or 5- 1. 5 minutes pre- workout: 1. BCAA1. 2- 1 PM: Training. PM: Post- workout meal (largest meal of the day). PM: Second meal. 9 PM: Last meal before the fast. Calories and carbs are tapered down throughout the day in the example above. Early morning fasted training. Here's a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol. AM: 5- 1. 5 minutes pre- workout: 1. BCAA. 6- 7 AM: Training. AM: 1. 0 g BCAA. 1. AM: 1. 0 g BCAA1. PM: The . Start of the 8 hour feeding- window. PM: Last meal before the fast. For the sake of conveniency, I recommend getting BCAA in the form of powder and not tabs. Simply mix 3. 0 g of BCAA powder in a shake and drink one third of it every other hour starting 5- 1. Tabs are cheaper, but much more of a hassle (you're going to have to pop a lot of tabs). Check my supplements guide for specific brand recommendations. One pre- workout meal. This is the most common setup for my younger clients that are still in college or have flexible working hours. Sample setup. 12- 1 PM or around lunch/noon: Pre- workout meal. Approximately 2. 0- 2. PM: Training should happen a few hours after the pre- workout meal. PM: Post- workout meal (largest meal). PM: Last meal before the fast. Two pre- workout meals. This is the usual protocol for people with normal working hours. Sample setup. 12- 1 PM or around lunch/noon: Meal one. Approximately 2. 0- 2. PM: Pre- workout meal. Roughly equal to the first meal. PM: Post- workout meal (largest meal). Key points* No calories are to be ingested during the fasted phase, though coffee, calorie free sweeteners, diet soda and sugar free gum are ok (even though they might contain trace amount of calories). A tiny splash of milk in your coffee won’t affect anything either (. Neither will sugar free gum in moderation (~2. The fast is the perfect time to be productive and get things done. Don’t sit around, get bored and brood about food.* Meal frequency during the feeding phase is irrelevant. However, most people, including me, prefer three meals.* The majority of your daily calorie intake is consumed in the post- workout period. Depending on setup, this means that approximately 9. The feeding window should be kept somewhat constant due to the hormonal entrainment of meal patterns. We tend to get hungry when we're used to eating and maintaining a regular pattern makes diet adherence easier. If you're used to breaking the fast at 1. PM and ending it at 8- 1. PM, then try to maintain that pattern every day.* On rest days, meal one should ideally be the largest meal, as opposed to training days where the post- workout meal is the largest meal. A good rule of thumb is to make meal one on rest days at least 3. This meal should be very high in protein; some of my clients consume more than 1. When working with clients I am always open to compromising on the above rule. If your preference is to eat a larger meal in the evening instead of noon, or whenever you break the fast, it's no great harm. Some people prefer to save the largest meal on rest days for dinner with their family instead of having a large lunch and that's fine by me if it makes them enjoy and adhere to their diet better.* Macronutrients and calorie intakes are always cycled through the week. The specifics depends on the client's ultimate goal: fat loss, muscle gain or bodyrecomposition. The details will be revealed in the book. Generally speaking, carbs and total calorie intake is highest on training days. On rest days, carbs are lower and fat is higher. Protein is kept high on all days.* Here are the supplements I recommend everyone to take on a daily basis: a multivitamin, fish oil, vitamin D and extra calcium (unless dairy is consumed on a regular and daily basis).* For fasted training, BCAA or an essential amino acid mixture is highly recommended. However, if this feels like too much micromanaging or simply questionable from an economic standpoint, you could also make due with some whey protein. The importance of protein intake prior to fasted training is outlined in this and this post.* People sometimes ask me which protocol is best. I tend to look at things from a behavioral perspective first and foremost, so my reply to that is to choose the protocol best suited to your daily routine and training preferences. When dealing with clients I make the choice for them. If you work a 9- 5 job and your only option is to train after work, training fasted is generally a bad idea and I always choose the one or two meals pre- workout protocol.* Even from a physiological perspective, each protocol has it's own strengths and theoretical benefits. This deserves an article on it's own. I have some interesting and compelling arguments that I think are very unique. Below I'll list some other resources that I think will give you an idea of what Leangains is all about. Diet methodology. Calories, foods and macronutrient choices play an important role in the optimal diet. The following articles will give you an insight into my philosophy on this topic. Scorch Through Your Fat Loss Plateau. Maintaining Low Body Fat. Intermittent Fasting, Set- Point and Leptin. Diet psychology. The right mental attitude is a crucial factor for a successful diet and training routine. This is an area that is all too often overlooked. I've explored this subject through many different perspectives. The Secret Benefit of Being Lean. The Marshmallow Test. How to Look Awesome Every Day. How People Fail Their New Year's Resolutions Regarding comments. Commentators often ask me if this or that is fine or how they should optimize things. I simply don't have time or energy for that any longer. Understand that a lot of factors need to be taken into consideration when determining calorie intake and macronutrient cycling; body weight, body fat, activity level, training routine, gender, insulin sensitivity and so forth. That's why I have clients - optimizing a diet plan requires time and reflection, and being a perfectionist by nature I simply can't . ![]() ![]() ![]() ![]() Book your hostel in New York on Hostelworld. 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As well as travel tips, our blog can tell you the best New York things to do, or the best budget restaurants in New York. 24 Hour Fitness Corporate Office Address 24 Hour Fitness Worldwide Holdings, Inc. 12647 Alcosta Blvd 5th Floor San Ramon, CA 94583 Contact 24 Hour Fitness.Total Tranquility Salon. ![]() From boisterous boxing gyms to relaxing yoga studios, destinations and innovations for body and mind. Experience a world class New York hotel when you book with Starwood at Sheraton New York Times Square Hotel. Receive our best rates guaranteed plus complimentary Wi. ![]() Page. Insider - Information about all domains. Hour Urgent Care Clinics. After- Hours (1. 1pm- 8am), we take care of: All urgent medical problems. Work- related injuries. Drug and alcohol testing. During the above hours, we do not take care of pre- employment drug testing or physicals. We Take Care Of You.. Day And Night. Don’t let your inconvenient injury or illness affect your quality of care. Even after- hours, our medical team can care for your urgent, but non- life threating need. During the hours of 1. After- Hours Fee. Most patients will be charged an After- Hours fee upon check- in. San Diego dog boarding in San Diego: it's a breeze! Just like our famously perfect weather, Pooch Hotel boarding and doggie daycare in San Diego is just right!Member Spotlight: San Diego Padres Celebrate San Diego Rally. Join local San Diego sports teams, elected officials and community leaders on Saturday, February 11 at. San Ramon Little League. P.O Box 604 San Ramon, California 94583. Email Us: [email protected]. Get more from your membership at 24 hour fitness in Carlsbad, CA. State of the art training & fitness center. Get your free pass now. San Marcos, CA hotel near Carlsbad Beaches. The Residence Inn San Diego North/San Marcos, CA hotel by Marriott is located off Highway 78, just 3 -miles from. If applicable, this additional fee is due at the time of service for visits between 1. We have contracted with some insurance plans to cover this cost. Patients being treated for a work related injury will not be charged the fee. Don’t waste time and money at a freestanding emergency room or emergency room just because it’s very late or very early. Texas Med. Clinic is here to provide you quality, affordable care, day and night.
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![]() ![]() ![]() An error occurred while setting your user cookie. Please set your. browser to accept cookies to continue. ![]() This cookie stores just a. ID; no other information is captured. Accepting the NEJM cookie is. How a High- Fat Diet Helps Starve Cancer. By Dr. Otto Warburg won the Nobel Prize Physiology or Medicine for his discovery that cancer cells have a fundamentally different energy metabolism compared to healthy cells. His lab staff also included Hans Krebs, Ph. D., after whom the Krebs cycle. Buy Ephedra Diet Pills to promote weight-loss & burn unwanted fat online at i-Supplements.com for low prices. Select from the Ephedra Diet Pills that are available. Low-fat diets involve the reduction of the percentage of fat in one's diet. Calorie consumption is reduced because less fat is consumed. Diets of this type include. Intermittent fasting diet for fat loss, muscle gain and health. Articles, research, diet advice, and free guides from IF-expert, Martin Berkhan. Hi Trevor I was researching the Steak and Egg diet on the web and came across your blog! After all the information I had read about the diet, your comments were the. So just how does the metabolic inflexibility of cancer cells differ from healthy cells? Warburg discovered that in the presence of oxygen, cancer cells overproduce lactic acid. This is known as The Warburg Effect. Warburg concluded that the prime cause of cancer was the reversion of energy production from aerobic energy generation to a more primitive form of energy production, anaerobic fermentation. One of his goals in life was to discover the cure for cancer. Sadly, as so typically happens in science, his theories were never accepted by conventional science despite his academic pedigree — until now. Without sugar, most cancer cells simply lack the metabolic flexibility to survive. In many cases, the more glucose a tumor consumes, the worse a patient's prognosis. Molecular biologists James Watson, Ph. D., and Francis Crick, Ph. Can you really lose fat while enjoying sirloin steak, chicken parmesan, chocolate, and real butter? If you ask Kurt, the 47-year old grandpa who lost 50. D., discovered DNA in 1. Michael Bishop won the Nobel Prize in 1. DNA of cancer cells. In 2. 00. 6, the Cancer Genome Atlas project, designed to identify all the mutations thought to be causative for cancer, came to an astonishing conclusion — the genetic mutations are actually far more random than previously suspected. Some cancerous tumors even have NO mutations at all. Rather than offering the conclusive evidence needed to put an end to cancer, the Cancer Genome Atlas project revealed something was clearly missing from the equation. ![]() In recent years, scientists have come to realize that it's not the genetic defects that cause cancer. Rather mitochondrial damage happens first, which then triggers nuclear genetic mutations. ![]() As noted by The New York Times. But there are a limited number of ways that the body can produce energy and support rapid growth. Cancer cells rely on these fuels in a way that healthy cells don't. The hope of scientists at the forefront of the Warburg revival is that they will be able to slow — or even stop — tumors by disrupting one or more of the many chemical reactions a cell uses to proliferate, and, in the process, starve cancer cells of the nutrients they desperately need to grow. Even James Watson, Ph. ![]() D. I'd ever have to learn the Krebs cycle,' he said, referring to the reactions .. Scientists have discovered that a number of genes known to promote cancer by influencing cell division — including a gene called AKT — also regulate cells' consumption of nutrients. So certain genes do appear to play a role in cancer cells' overconsumption of sugar. Craig Thompson, the president and chief executive of the Memorial Sloan Kettering Cancer Center, has been among the most outspoken proponents of this renewed focus on metabolism .. His research showed that cells need to receive instructions from other cells to eat, just as they require instructions from other cells to divide. ![]()
Thompson hypothesized that if he could identify the mutations that lead a cell to eat more glucose than it should, it would go a long way toward explaining how the Warburg effect and cancer begin. Thompson says that once these proteins go into overdrive, a cell no longer worries about signals from other cells to eat; it instead stuffs itself with glucose. Thompson discovered he could induce the 'full Warburg effect' simply by placing an activated AKT protein into a normal cell. When that happens, Thompson says, the cells begin to do what every single- celled organism will do in the presence of food: eat as much as it can and make as many copies of itself as possible. Chi Van Dang, director of the Abramson Cancer Center at the University of Pennsylvania, cancer cells are . The addiction to nutrients explains why changes to metabolic pathways are so common and tend to arise first as a cell progresses toward cancer. Today Ko is the CEO of KODiscovery at the University of Maryland Bio. Park, where she continues her work in the field of cellular metabolism in cancer and neuro- degenerative disease. I believe she has the answer to a large number of intractable metastatic cancers, and predict she'll eventually receive a Nobel Prize for her work. As mentioned, lactic acid is a very toxic substance. Pondering how to best exploit this functional difference between normal cells and cancer cells, Ko remembered a compound called 3- bromopyruvate (3. BP), which she'd worked with while getting her Ph. D. She thought 3. BP might be able to slip into the pore that's allowing the lactic acid to be expelled from the cancer cell, thereby preventing the lactic acid from spilling out. Her hunch was correct. In over 1. 00 lab tests, 3. BP blew away all of the chemotherapy drugs she used for comparison. Old Diabetes Drug May Find New Use in War on Cancer. Interestingly, metformin, a drug that decreases serum glucose in diabetics, has also been shown to have anti- cancer effects — another nod at Warburg's theory that cancer cannot thrive in a low- glucose environment. As noted in the featured article. Because metformin can influence a number of metabolic pathways, the precise mechanism by which it achieves its anticancer effects remains a source of debate. But the results of numerous epidemiological studies have been striking. Diabetics taking metformin seem to be significantly less likely to develop cancer than diabetics who don't — and significantly less likely to die from the disease when they do. Near the end of his life, Warburg grew obsessed with his diet. He believed that most cancer was preventable and thought that chemicals added to food and used in agriculture could cause tumors by interfering with respiration. He stopped eating bread unless it was baked in his own home. He would drink milk only if it came from a special herd of cows .. Warburg's personal diet is unlikely to become a path to prevention. But the Warburg revival has allowed researchers to develop a hypothesis for how the diets that are linked to our obesity and diabetes epidemics — specifically, sugar- heavy diets that can result in permanently elevated levels of the hormone insulin — may also be driving cells to the Warburg effect and cancer. However, both will be miserable failures if one does not restrict protein to less than 1 gram/kilogram of lean body mass and net carbs to less than 4. Like Warburg, I'm convinced that most cancers are preventable through proper diet and nutrition, and besides optimizing your nutrient ratios, avoiding toxic exposures is another important factor. This is one reason why I recommend eating organic foods, especially grass- fed or pastured meats and animal products, whenever possible. The Importance of Diet for Successful Cancer Treatment. The foundational aspect that must be addressed is the metabolic mitochondrial defect, and this involves radically reducing the non- fiber carbohydrates in your diet and increasing high- quality fats. You may need up to 8. If you don't do that, other treatments, including 3. BP, probably will not work. That's my current impression. It may be flawed, and I will revise it as necessary, but everything I've seen so far points in that direction.). It's important to remember that glucose is an inherently . But to burn fat, your cells must be healthy and normal. Cancer cells lack the metabolic flexibility to burn fat and this why a healthy high- fat diet appears to be such an effective anti- cancer strategy. At the same time, healthy cells are given an ideal and preferred fuel, which lowers oxidative damage and optimizes mitochondrial function. The sum effect is that healthy cells begin to thrive while cancer cells are . However, ever since the advent of processed foods and industrial farming, making healthy selections has become a more complex affair. There are also important considerations when it comes to protein, as excess protein also contributes to poor health. From my review of the molecular biology required to optimize mitochondrial function, it is best to seek to have about: 7. Dietary Considerations: Fats. Healthy fats. 3 represent about 7. The key here is HEALTHY fats as the vast majority of fats people eat are unhealthy. Avoid all processed and bottled oil with the exception of third party certified olive oils, as 8. Limit polyunsaturated fat (PUFA) to less than 1. At higher levels, you will increase the PUFA concentration in the inner mitochondrial membrane, which makes it far more susceptible to oxidative damage from the reactive oxygen species generated there. Lastly, do not exceed 5 percent of your calories as omega- 6 fats. Ideally, you want twice as many fiber carbs as non- fiber carbs (net carbs). So if your total carbs is 1. Fiber is not digested and broken down into sugar, which means it will not adversely impact your insulin, leptin and m. TOR levels. Fiber also has a number of other health benefits, including weight management and a lower risk for certain cancers. As noted in the featured NYT article, your insulin level plays a very important role in cancer. In the 1. 98. 0s, Cantley discovered how insulin, which is released by the pancreas and tells cells to take up glucose, influences what happens inside a cell. Cantley now refers to insulin and a closely related hormone, IGF- 1 (insulin- like growth factor 1), as 'the champion' activators of metabolic proteins linked to cancer. He's beginning to see evidence, he says, that in some cases, 'it really is insulin itself that's getting the tumor started.'One way to think about the Warburg effect, says Cantley, is as the insulin, or IGF- 1, signaling pathway 'gone awry — it's cells behaving as though insulin were telling it to take up glucose all the time and to grow.' Cantley, who avoids eating sugar as much as he can .. Net carbs are calculated by taking the total number of carbohydrates in grams and subtracting the amount of fiber contained in the food. The resulting number is your net carbs. Why the Mediterranean Diet Is So Successful. By Dr. Mercola. The Mediterranean diet is one that has managed to maintain popularity through changing fads, and for good reason. A number of studies have confirmed its health benefits — most of which are likely due to it being low in sugars, moderate in protein and high in fresh fruits and vegetables, along with healthy fats. Contrary to popular belief, there's actually no single . The emphasis on fresh vegetables alone makes it far healthier than the standard American diet, which is very high in processed foods. Health Benefits Associated With a Mediterranean- Style Diet. ![]() Anti-inflammatory Diet: Road to Good Health? Experts discuss the potential disease-fighting benefits of diets that try to reduce inflammation. The Alabama 3-day diet is appealing to people who are struggling to lose weight and want a diet that promises quick, encouraging results. This version of a fad diet. Transcript: Nutrient-Dense Approach to Weight Management. Below is an approximation of this video. To see any graphs, charts, graphics, images, and. ![]() ![]() Eating a Mediterranean- style diet has been linked to a number of health benefits, including. According to recent research, adult women who ate fresh fruits, vegetables and fish less than four days a week had double the risk of adult acne. In one study, women who closely followed a Mediterranean- style diet in their 5. Mediterranean Diet Linked to Healthier Brain. Overall, the Mediterranean diet is one of the best conventional diets for brain and heart health. For example, research has shown diets rich in healthy fats from nuts, avocados and olive oil may boost memory and cognition in older adults. Previous research has also suggested a Mediterranean diet may lower your odds of Alzheimer's disease, but it wasn't clear whether the diet was responsible, or if people who eat this way also make many other healthier lifestyle choices that decrease their risk. Those following a Mediterranean diet with supplemental nuts showed significant improvement in memory, while those who got supplemental olive oil experienced significantly improved cognition. The low- fat group, on the other hand, experienced a significant decrease in both memory and cognitive function. Older Adults Suffer Less Brain Shrinkage on Mediterranean Diet. More recently, scientists found that a Mediterranean- style diet also helps reduce age- related brain shrinkage in older adults. As reported by the LA Times: 1. Even though many in the Med- diet group were far from perfect in their adherence, the average brain- volume loss differed significantly between the two groups. ![]() After all, your brain is composed of at least 6. DHA, found in seafood such as clean fish and krill oil. ![]() That said, it's important to choose your seafood wisely. Good choices include smaller fatty fish like sardines, anchovies and herring. Many of these smaller fish also contain higher amounts of omega- 3, so it's a win- win. Wild- caught Alaskan salmon is another healthy choice. Observational cohort studies and a secondary prevention trial have shown an inverse association between adherence to the Mediterranean diet and cardiovascular risk. MSN Health and Fitness has fitness, nutrition and medical information for men and women that will help you get active, eat right and improve your overall wellbeing. A Definitions for each food group and subgroup are provided throughout the chapter and are compiled in Appendix 3. Thanks to a response you gave a previous reader. I was able to copy the list of vegetables containing vitamin K. I am currently under a doctor's care for a clot in my. ![]() If you avoid fish, it's important to take a high- quality omega- 3 supplement such as krill oil. Research from the Mayo Clinic shows diets rich in carbohydrates are associated with an 8. Omega- 3 Is Important for Other Psychiatric Conditions as Well. Animal- based omega- 3 in combination with vitamin D has also been shown to improve cognitive function and behavior associated with certain psychiatric conditions, including ADHD, bipolar disorder and schizophrenia — in part by regulating your brain's serotonin levels. The omega- 3 fat EPA reduces inflammatory signaling molecules in your brain that inhibit serotonin release from presynaptic neurons, thereby boosting your serotonin levels. DHA — which is an important structural component of your brain cells — also has a beneficial influence on serotonin receptors by increasing their access to serotonin. What these three diets have in common is an emphasis on whole foods, particularly fresh fruits and vegetables, and at least SOME healthy fats. Does the 3 Day Diet plan work? Find out in this diet plan review from WebMD. Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. Iris Shai, R.D., Ph.D., Dan Schwarzfuchs, M.D., Yaakov Henkin, M.D., Danit R. The AXS Cookie Policy. This website, like most others, uses cookies in order to give you a great online experience. By continuing to use our website you accept to our. Considering the importance of eating real food, it's not so surprising that the DASH diet, Mediterranean diet and MIND diet rank No. Benefits of the DASH Diet. ![]() The DASH diet in particular has been shown to be quite effective for lowering your risk of hypertension. However, I believe the real reason for this effect is not due to the reduction in salt but rather the reduction in processed foods, which is high in fructose. As your insulin and leptin levels rise in response to net carbs, it causes your blood pressure to increase. One 2. 01. 0 study. Hg (stage 2 hypertension). Consuming 7. 4 grams or more of fructose per day also increased the risk of a 1. In fact, uric acid is a byproduct of fructose metabolism. So, by eliminating excess sugar and fructose from your diet, you effectively address root issues that contribute to high blood pressure. If you're insulin resistant (about 8. Americans are), have high blood pressure, diabetes, heart disease or other chronic disease, you'd be wise to limit your fructose to 1. As for the issue of salt (which the DASH diet restricts), it's important to realize that salt is actually essential for maintaining and regulating blood pressure. The key is to use the right kind of salt. Ideally, replace all processed table salt with a natural unprocessed version, such as Himalayan salt, which contains a variety of trace minerals your body actually needs. Part of the DASH diet's effectiveness for hypertension may also have to do with the fact that it focuses on vegetables, which helps improve your sodium- to- potassium ratio. Your body needs potassium to maintain proper p. ![]() ![]() H levels in your body fluids, and it plays an integral role in regulating your blood pressure. It's actually possible that potassium deficiency may be a greater contributor to hypertension than excess sodium (but not likely a greater factor than fructose). Fats are important for so many biological processes, especially those related to your brain and heart function. In the case of the latter, a Spanish trial,2. The participants had all been diagnosed with high risk of cardiovascular disease, but were asymptomatic at the outset of the study. Participants were followed for a median of 4. The volunteers were randomly divided into three groups (two intervention groups and one control): Mediterranean diet rich in fresh vegetables, fruits, seafood, whole grains and mono- unsaturated fats, very low in meat and dairy and supplemented with 3. Mediterranean diet (as above) supplemented with 5. Low- fat diet (control)There were no calorie restrictions for any of the groups, nor was physical activity promoted or required. Compliance with olive oil and nut consumption was tested via blood and urine analysis. The primary end point was a composite of myocardial infarction, stroke and death from cardiovascular causes. Secondary end points were stroke, myocardial infarction, death from cardiovascular causes and death from any cause. Remarkably, in less than five years, the two intervention groups achieved a 3. No wonder they felt the trial had to be stopped for ethical reasons! Sadly, low- fat diets remain among the most accepted diets in the medical community, both for weight management and cardiac health. There's no telling how many millions of people have prematurely died from this fatally flawed and scientifically- refuted advice. Are You Eating Enough Fish? That's the largest increase in seafood consumption in two decades, yet we still fall short of dietary recommendations, which call for 8 ounces of seafood per week. Ideally, aim for two to three servings of fish like salmon or sardines, anchovies, mackerel and herring each week, to obtain healthy levels of omega- 3. Avoid canned tuna, mackerel, swordfish, grouper, marlin, orange roughy, snapper and halibut, as they have some of the highestlevels of contamination. However, most fish contain only HALF of the protein found in beef and chicken, and this is actually a very good thing. While we do need protein for muscle, bone and hormone health, eating more than your body actually needs can stimulate your mammalian target of rapamycin (m. TOR) — a pathway that plays an important role in many cancers, among other things. In fact, Valter Longo, Ph. D.,3. 0 — a professor of biological science at the University of California and a well- known longevity researcher — believes the reduced protein content in fish may be one reason why the Mediterranean diet is linked to life extension and reduced risk for chronic disease. In essence, those who eat more fish than red meat automatically get far less protein, thereby preventing the excessive stimulation of m. TOR. For Health and Longevity, Be Sure to Optimize Your Omega- 3. If you do not eat this amount of fish on a weekly basis, consider taking a daily omega- 3 supplement such as krill oil. As for dosage, the amount of omega- 3s you need depends on your body size, age, health status, the type of omega- 3 and more. Your best bet is to get an omega- 3 index test. This test measures the omega- 3 in your red blood cells, which is really the only way to determine if you're getting enough from your diet or supplements. Your index should be above 8 percent. While there's no set recommended standard dose of omega- 3 fats, some health organizations recommend a daily dose of 2. EPA and DHA for healthy adults. Higher amounts (upwards of 1,0. EPA and DHA daily) are typically recommended for the prevention of memory loss, depression and heart disease. The American Dietetic Association and Dietitians of Canada recommend pregnant and lactating women (along with all adults) consume at least 5. EPA and DHA, daily. Other Vital Reasons Why Mediterranean- Style Diet Is a Good Choice. Aside from the important dietary components mentioned above, there are at least three other lifestyle factors that contribute to the benefits achieved by those actually living in the Mediterranean countries. The obvious one is that these are subtropical countries and most people are able to achieve a healthy level of sun exposure, as the opportunities to go outside with minimal clothing on are far more frequent than for most of us living in the U. S. The other two are related in that they are social variable. There is less reliance on cars and automated tasks that allow them to walk and be more active and mobile than many of us in the U. S. Additionally, there is an important social component to most meals that is typically not encountered in the U. The American Heart Association's Diet and Lifestyle Recommendations. A healthy diet and lifestyle are your best weapons to fight cardiovascular disease. It’s not as hard as you may think! Make the simple steps below part of your life for long- term benefits to your health and your heart. Use up at least as many calories as you take in. Start by knowing how many calories you should be eating and drinking to maintain your weight. Nutrition and calorie information on food labels is typically based on a 2,0. You may need fewer or more calories depending on several factors including age, gender, and level of physical activity. If you are trying not to gain weight, don’t eat more calories than you know you can burn up every day. Increase the amount and intensity of your physical activity to match the number of calories you take in. Aim for at least 1. Regular physical activity can help you maintain your weight, keep off weight that you lose and help you reach physical and cardiovascular fitness. If it’s hard to schedule regular exercise sessions, try aiming for sessions of at last 1. If you would benefit from lowering your blood pressure or cholesterol, the American Heart Association recommends 4. Eat a variety of nutritious foods from all the food groups. You may be eating plenty of food, but your body may not be getting the nutrients it needs to be healthy. Nutrient- rich foods have minerals, protein, whole grains and other nutrients but are lower in calories. They may help you control your weight, cholesterol and blood pressure. Eat an overall healthy dietary pattern that emphasizes: Limit saturated fat, trans fat, sodium, red meat, sweets and sugar- sweetened beverages. If you choose to eat red meat, compare labels and select the leanest cuts available. One of the diets that fits this pattern is the DASH (Dietary Approaches to Stop Hypertension) eating plan. Most healthy eating patterns can be adapted based on calorie requirements and personal and cultural food preferences. Eat less of the nutrient- poor foods. The right number of calories to eat each day is based on your age and physical activity level and whether you're trying to gain, lose or maintain your weight. You could use your daily allotment of calories on a few high- calorie foods and beverages, but you probably wouldn’t get the nutrients your body needs to be healthy. Limit foods and beverages high in calories but low in nutrients. Also limit the amount of saturated fat, trans fat and sodium you eat. Read Nutrition Facts labels carefully — the Nutrition Facts panel tells you the amount of healthy and unhealthy nutrients in a food or beverage. As you make daily food choices, base your eating pattern on these recommendations: Eat a variety of fresh, frozen and canned vegetables and fruits without high- calorie sauces or added salt and sugars. Replace high- calorie foods with fruits and vegetables. Choose fiber- rich whole grains for most grain servings. Choose poultry and fish without skin and prepare them in healthy ways without added saturated and trans fat. If you choose to eat meat, look for the leanest cuts available and prepare them in healthy and delicious ways. Eat a variety of fish at least twice a week, especially fish containing omega- 3 fatty acids (for example, salmon, trout and herring). Select fat- free (skim) and low- fat (1%) dairy products. Avoid foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet. Limit saturated fat and trans fat and replace them with the better fats, monounsaturated and polyunsaturated. If you need to lower your blood cholesterol, reduce saturated fat to no more than 5 to 6 percent of total calories. For someone eating 2,0. Cut back on beverages and foods with added sugars. Choose foods with less sodium and prepare foods with little or no salt. To lower blood pressure, aim to eat no more than 2,4. Reducing daily intake to 1,5. If you can’t meet these goals right now, even reducing sodium intake by 1,0. If you drink alcohol, drink in moderation. That means no more than one drink per day if you’re a woman and no more than two drinks per day if you’re a man. Follow the American Heart Association recommendations when you eat out, and keep an eye on your portion sizes. Also, don’t smoke tobacco — and avoid secondhand smoke. Learn more about quitting smoking. For more information on the American Heart Association Diet and Lifestyle Recommendations: Last reviewed 0. Natural Bodybuilder's Diet - My Bodyduilding Competition Diet, Meal By Meal. Inside The Pages Of A Natural Bodybuilder's Competition Diet Journal. Date: From: Tom Venuto. ![]() ![]() ![]() Knowing just how many grams of protein per day to lose weight is important but there are other even more important aspects to consider when dieting. The Author Practices What He Preaches And Shows How He Uses His Own Fat Burning Diet System For Bodybuilding And Competition Diets.. After reading my letter on the home page, many people are intrigued about the . Of course, I explained on the home page that this nutrition program was created BY a bodybuilder, not just FOR bodybuilders. With that out of the way, usually one of the next questions my readers send me is, ? I teach this customization process in my Burn The Fat, Feed The Muscle program. Calories, protein, carbs, fats, macronutrient ratios and food choices, must all be individualized. What you will read below is a sample of some of my personal bodybuilding diet menu plans that I actually used to prepare for competition. My goal is to prove to you that I practice what I preach and to let you see an actual sample of bodybuilding diet menu plans. My very best to you,Tom Venuto,Author, Burn The Fat, Feed The Muscle. Lifetime Natural Bodybuilder. Pre Contest Diet Changes 1. Weeks Out - Tightening Things up! ![]() ![]() ![]() Tom Venuto. Friday, July 8th, 2. For the past three weeks, I’ve been on what you could call a “clean” diet, but it was far from strict, low calorie or low carb - it was more like a “pre- diet diet”. You can see my 1. I went off the diet for a bit when I traveled Indonesia and Vietnam, but I continued to take whey protein (morning, afternoon, night).The Author Practices What He Preaches And Shows How He Uses His Own Fat Burning Diet System For Bodybuilding And Competition Diets. After reading my letter on the. This section is written for everybody (not only bodybuilders) who wants to reduce his/her body fat in order to reach a healthy and sustainable body. Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to. July 2nd. After an “official” weigh- in today and an un- official body fat test, it’s definitely time to tighten things up. Here’s what’s changed. I will now begin carb cycling with medium carb days of 2. The carbs will probably go even lower (1. Note: 1. 50 grams is a very low carb diet for me. You wouldn’t like me when I eat less carbs than that : ) My early day meals will contain the starchy carbs (mainly oatmeal and yams, sometimes white potatoes or rice, especially after workouts), and my late day meals will contain the fibrous carbs (green veggies & salad veggies), with the essential fats. Protein stays constant in every meal. I’ve bumped up my essential oil supplement to two tablespoons a day in conjunction with the drop in carbs. If I feel like it, I’ll substitute 1 of the tablespoons of oil for natural peanut butter instead (why? Because it keeps the dietary. I need it and tastes damn good when you’re on a diet!) I know some bodybuilders who use cream for their pre- contest fat instead. That can make a nice protein shake if you mix it with protein powder, but I use whole foods over shakes most of the time (go figure. I also get some fat. I eat red meat once every day. The rest of the fat is incidental in my chicken breasts, oatmeal, etc. Whatever works for you. In any case, you want to keep *some* fat in the diet, and the lower your carbs go, the more fat you can eat, within reason. I do NOT like ketogenic diets (close to zero carb, or very low carb/high fat). In fact, I think they suck. I’m not saying they won’t or can’t get you ripped, I’m just saying in my opinion, I think they suck for hard training bodybuilders. Adaptation to low carbs and. You can sometimes remedy the energy problems by taking the fats way up, but I find that a diet over 2. I prefer a cyclical low carb diet with very high protein (for healthy bodybuilders!!! I would not advise copying my precontest diet for general weight loss purposes. When you’re training hard and doing cardio, believe me 2. I’ll undoubtedly be headed soon), is very low. I just can’t understand why anyone would want to drop to 1. Right now my carb cycle is 3 days medium carbs (2. This is still not that strict, it’s only the first adjustment. Here’s the “medium carb days” where I will be 6 out of every 8 days. That’s down another pound since last week. This was wearing only a t- shirt and sweatpants, no shoes. I unfortunately haven’t had anyone around to take my body fat with the Skyndex (4- site digital body fat skinfold caliper), although there are some trainers at our club that will volunteer for me. I would normally have Richie measure me, as it’s important to have a skilled tester for consistent measurements, but I haven’t been able to connect with him as often as I’d like. So what I did instead this week was to break out my Accu measure caliper. I often recommend the Accu- measure for other people, but for me it doesn’t offer as much precision as I need. Only measuring one skinfold site (iliac crest) doesn’t work well for a bodybuilder who is shooting for low single digit body fat, because some of the. I find that once my iliac crest is down to 2mm or so in thickness, I still have fat in other areas that could be measured with a multi site test, but at this point, the Accu- measure has “bottomed out.” You might see a 1. Anyway, just for kicks, I measured my iliac crest with the Accu measure and it was 6. If I use the age categories on the accu measure skinfold interpretation chart (I’m 3. Which would be quite high (for a bodybuilder at this point). I would put myself closer to 8% if I had to guess! For example, if I were to use the age 2. Body composition testing is obviously not an exact science. Usually the best bet is to pick one method, use the same tester every time and stick with them for consistency. Next week, hopefully, I’ll get measured accurately with a 4- site test and I’ll log in the results consistently every week after that. But for whatever it’s worth, I know my self- tested iliac crest skinfold is 6 mm, so I do have lots of work to do to get that sucker down to 2 mm or less! Honestly, I don’t really need to test body fat anymore. After 2. 6 competitions, I know exactly when I’m ready by looking in the mirror. I can even tell if I’m getting leaner just by pinching the skin on my abs and waistline with my fingers. The goal is to have what I call “Saran wrap” skin. That is, the skin is so thin that it almost appears translucent and literally “clings” to the muscles underneath. If you pull it away from the abdominal muscles, it literally snaps right back! I’m still keeping my cardio at one session a day, usually 3. I went 3. 5 minutes on the stairmaster 4. PT, level 7 and level 8 at the end, and that was good for burning 5. Was drenched in sweat after that one! That was steady, by the way, not interval. Which burns more fat??? Did I mention, DUH!!!????). Until next time, train hard, eat right and forget about those silly zero carb diets. If you want to know more about my carbohydrate cycling method, go get a copy of my ebook, Burn The Fat, Feed the Muscle Check out chapter 1. After reading that, you will be an expert at carb manipulation for getting as ripped as you want to be! The carb cycling method I explain in my book is really the most sensible and intelligent way to do low carb, in my opinion. Pre Contest Diet Changes 1. Weeks Out. Tom Venuto. Friday, July 2. 9th, 2. Things are on schedule and looking good. I weigh 1. 96 lbs today. I’ve been losing weight slowly, but that’s intentional as I’ve been known to lose too quickly in the past and come in shredded but flat and kind of “stringy- looking.” Gotta keep the size and thickness, but over the next few weeks I definitely need to kick the fat loss up a notch, so I’ve made a few adjustments (slight decrease in calories and carbs on low days.)My new carb cycle is 3 days low carbs (approx 2. This is my second adjustment (downward) in carbs so far. I’m not a really low carb kind of guy, I prefer moderate reduction in carbs and a lot of cardio. That’s what works best for me and my body type. When I go very low in the carbs, I completely “deflate” and look flat. For me, 2. 00 grams IS low carbs, and 1. VERY low carbs (and is about the lowest I’ll go). Even on very very low carbs, I don’t seem to get lean without a lot of cardio. My body simply responds to the cardio more than carbohydrate manipulation. I know some people are the reverse (cut carbs and don’t do much cardio), so it’s important to understand your own body and how it responds. There’s no doubt - I DO get leaner with as reduction in carbs, just not a severe reduction. As of earlier this week, the diet now looks something like this: Meal 1: 6: 4. Meal 2: 9: 3. 0 am. Meal 3: 1. 2: 3. 0 pm. Meal 4: 3: 0. 0 pm. Meal 5: 5: 3. 0 pm. Meal 6: 8: 0. 0 pm. Alaskan salmon. 8 oz asparagus 1 tbsl udos oil or flaxseed oil. My high days are the same as before (LOVE those high days: 3. I’ve decreased my oatmeal from 1 cup to 3/4 cup, and decreased the size of the yam (I weigh the yam before cooking to make sure it’s exact). I don’t weigh my food year- round, but before contests, I want to know my carb intake to the gram. You’ll notice that the basic structure of my low carb days is that the first three meals are protein and starchy carb (high carb) meals, and the last three meals are protein, fibrous carb and fat meals (fat from beef, natural peanut butter or udos oil/flaxseed oil). It’s important to keep some fats in the diet as the carbs go lower. I’ve found that approx 2. Higher fat diets don’t seem to do much else for me. I was hungry a few weeks ago when I first shifted from the off season diet to lower carbs, but since I’ve cut the carbs and calories again, oddly enough, I haven’t really been hungry. So far, I’m actually eating more than in previous years and still getting leaner. I’m not concerned with getting lean enough; I can always come in shredded, no problem. The challenge is to come in shredded and FULL. I’ve been looking a little flat by the 3rd day of low carbs (even “medium” carbs), and the pumps haven’t been as good as they could be, but I suppose that’s to be expected. I’ll be keeping an eye on my condition and it I’m perpetually flat and I feel like I’m losing size after being on 2. I’ll probably take 2 high carb days rather than one, or pull back on the cardio a bit. When I started several weeks ago, I immediately began with 3. I’m now doing 4. 5 minutes of cardio, 7 days a week, at moderate to moderately high intensity. I’ve been using the stairmaster for half of my cardio sessions and the lifecycle for the other half. The Bodybuilding Diet: How I fixed my health, and became The Hulk. In early 2. 01. 2 I started following a strict bodybuilding diet, which involves eating seven times a day, and obsessively measuring out every meal to meet a predetermined ratio of fat, protein, and carbohydrates. To commit to this food plan, I usually have to pack my meals in tupperware and bring them with me to parties and other social outings. This means I’m often caught scarfing chicken between conversations, and pulling out my food scale at awkward places. Although I try to be discreet, I usually end up having to explain my obsessive behavior to those around me. The question I get asked most often is “Why are you doing this?”. My standard response used to be “To look like Arnold“, but I’ve been asked this question enough times where I’ve since given it some serious thought. It first started with a health checkup in early 2. Since I have a habit of working out regularly, and generally stay away from junk food, I was surprised when my doctor told me I had high cholesterol. My total cholesterol was at 2. LDL cholesterol was at 1. People don’t normally get heart attacks until they’re 6. January, 2. 01. 1Around the time when I got my cholesterol checked. I was in good shape, and worked out 3- 5 times a week. Now this is the part where I’m supposed to tell you I went home and immediately started my bodybuilding diet. But like most people who are aware of a health problem, I made no effort to change my habits. That summer, I even traveled Europe for 5 months and ate all sorts of cochinillo, schweinshaxe, and foi gras, cholesterol be damned. By the end of the trip, I still managed to lose 1. I guess that’s what happens when you spend your days lounging in Parsian parks nibbling on macaroons instead of pumping iron. Looks like my ancestors gypped me on the cholesterol gene, but gave me some kind of freakish metabolism instead. By the time I got back to the U. S., I was ready to get back in shape, so I did what I always do when I’m trying to bulk up – I started lifting weights 5 times a week, and eating a gratuitous amount of food in order to gain as much muscle as possible. This method sounds terrible to me now, but in college it worked wonders. I could devour all sorts of cookies, steaks, and hamburgers, and still build muscle while remaining lean. But in my older age, it was clear that my method wasn’t working as well as it used to. Although I was building muscle, I was also starting to develop a gut. Yup, this was officially my first sign of aging. Here’s me in Germany, at 1. March, 2. 01. 2Before I started the bodybuilding diet, I bulked back up to around 2. I wanted. So I turned to the internet for advice. Anyone who has ever tried searching for diet tips online will probably agree with me that it’s about as fun as filing your taxes. You have to trudge through hundreds of contradictory nutritional advice (milk is bad for you, milk is the perfect drink, avoid egg yolks, egg yolks are the best part), dodge gimmicky supplement ads (“Effortless six- pack abs in 2 weeks, or your money back!”), and decode vague health information like “Detox your body with a cabbage cleansing to restore your inner spiritual and emotional balance”. Huh? I wasn’t looking for a flash diet or a quick fix. I wanted to do it the hard way. The way that works. It turns out all the more credible sounding articles were bodybuilding related. Unlike articles marketed towards yoga girls and beach body types, bodybuilding articles tend to dive deeper into the biochemistry of food, and focus on the overall diet, rather than focusing on a specific “healthy food” . I’m still waiting for the day a frozen yogurt cleanse becomes fashionable, triggering a new generation of yoga girls with uncontrollable gas. The more I read about bodybuilding, the more there was to learn. I soon found myself reading all about the glycemic index, the role of B vitamins, the effects of omega- 3 on jaw development, formulas for calculating basal metabolic rate, etc. I picked up copies of books like Strength Training Anatomy, Protein Power, and Arnold Schwarzenegger’s The New Encyclopedia of Modern Bodybuilding, where I learned how to properly execute a back double biceps pose, and learned what a protein shake in the 1. It was all fascinating to me. My nightly entertainment quickly degenerated into watching meatheads on You. Tube lift heavy objects while grunting loudly. I was so into my videos that one night my girlfriend had to subtly suggest we watch something less testosterone- charged, like The Notebook. We compromised and ended up watching Food, Inc. Looking back, it’s kind of amusing that I became so fascinated with a hobby such as bodybuilding. Although I’ve lifted weights for years, I never thought I’d have anything in common with bodybuilder types. But actually its appeal (at least to me) has a lot in common with gaming and general nerd stuff. Watching your body change is like leveling up, and pre- packed meals are like health potions. Following a consistent diet plan allows me to do things like A/B test foods and their effectiveness. Tracking metrics like meal timing and proportions means I know exactly what day and time I will run out of chicken in my fridge. Bodybuilders are really just body hackers. Okay maybe I’m stretching it a bit. But this is how I justify my quick downward spiral into meathead land. What to Eat. One thing I noticed right off when doing my research is that all bodybuilders eat the same few foods. If you go over to bodybuilding. At first it was a weird concept to go from eating whatever I wanted to eating only 1. But actually in an industry filled with noise and drowning in misinformation, this stroke of clarity was what I needed to get started. Here are the foods that all bodybuilders eat over and over: Protein sources: 9. Tilapia. Egg whites. Whey protein. Salmon (this is both a protein and fat source)Carb sources: Brown rice. Sweet potatoes. Oatmeal. Ezekial bread. Fat sources: Almonds. Avocados. Fish oil. Flaxseed oil. Vegetables: Broccoli. Spinach. Asparagus. Kale. There are a thousand reasons why these few foods are popular among bodybuilders, so I’ll mostly summarize. Protein. Chicken breast and tilapia are going to be your main sources of protein because they are lean, easy to cook, and not too expensive. You could also try turkey, halibut, or other lean fishes (sole fish, catfish, tuna, etc.), but I find that each have their respective disadvantages. Turkey, if not ground, can be very tough. Halibut is far more expensive than tilapia. Sole fish is generally very fishy, and flaky once cooked. Also since you’ll be mass producing this food, you’ll want something that will last at least a week in your fridge. Just from my anecdotal experience, chicken and tilapia pass the seven- day- old taste test better than other types of meat. Whey protein (which is extracted from cow milk) will also be a staple. It’s popular among bodybuilders because it’s quickly absorbed by the body, making it perfect in a post- workout shake when the body is in an optimal state the utilize the protein. I also recommend having it in the morning as a breakfast shake if you’re too lazy to make eggs. Before bed, I recommend casein protein (thicker and slower absorbing, also extracted from cow milk). Egg whites are also a great source of protein. It has the highest bioavailability of any protein source, which means the body can utilize more of it due to its balance of amino acids. As a comparison, beef is only 8. The main disadvantage of egg whites is that it naturally contains a lot of sodium. Since I don’t add salt to my food, I was surprised when I first calculated my sodium intake, which was on the high side due to egg whites. For vegetarians, vegans, or those watching their cholesterol (fish, lean chicken, and whey protein all contain cholesterol!), I recommend Nutiva Organic Hemp Protein or Life’s Basics Plant Protein (the unsweetened version is better). Hemp protein (extracted from ground up hemp seeds) is amazing stuff – it’s a complete protein, it’s high in fiber, and it’s rich in Omega 3- 6- 9 essential fatty acids. At first when I did my research, I was set on finding a highly isolated plant- based protein, something like Manitoba Harvest Hemp Pro 7. But the fiber and essential fats in hemp is part of what makes it so great, so I actually think the isolated versions take away many of its advantages. If you’re not a vegan, I recommend mixing the hemp protein with whey protein for better bioavailability (hemp is “complete” but still low on certain amino acids, like lysine). If you’re a vegan, I recommend just using Life’s Basics Plant Protein (the pea and brown rice protein fill in the gaps in hemp’s amino acid profile). I use hemp protein twice a day – once in the morning mixed in with whey, and again before bed, mixed in with casein. Beef – I do not recommend eating beef or any kind of red meat. I love a 1. 2 oz ribeye just as much as anyone else, but after looking up the nutrition facts I’ve concluded that you should only eat it on rare occasions, if ever. It has far more cholesterol and saturated fat than chicken or fish, and the visible fat is harder to isolate and remove. If you do eat beef, I recommend it be organic and grass- fed, which is leaner, lower in cholesterol, and higher in omega- 3 than corn- fed beef. The same is true for salmon – if you have the budget for it, I recommend buying wild caught salmon, which contains more omega- 3 and less cholesterol than farm- raised salmon. Here’s a pdf of the leanest cuts of beef. Carbs. Controlling your carb intake is the most important factor in whether you gain muscle or lose fat. Usually the only difference between a gaining diet versus a cutting diet is the increased carb consumption. The best carb sources are whole grain, unprocessed, and high in fiber. 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July 2017
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