Be nice to yourself

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...Start being nice to yourself, your authentic self, then try being nice to everyone else." - Julia Cameron

Fat Talk

Are you guilty of fat talk? What this video. It's only 2 minutes but it can really change how you talk to yourself!

Insulin Resistance = Carb Intolerant

If you eat a high carb diet (as in breads, starchy vegetables and processed foods), are overweight, been diagnosed with Type II diabetes or are insulin resistant, watch this video. I've included a summary of the highlights. Very interesting theories about what our bodies need and do not need to be healthy and at a healthy weight.

Disclaimer: For your information - I am not responsible for what you chose to do with the information.

The Many Facets of Keto-Adaptation: Health, Performance and Beyond

Jeff Volek

http://youtu.be/GC1vMBRFiwE

Ketone Terminology

Ketones - small energy containing substances derived from fatty acids that provide fuel to the body.

Ketosis - a metabolic state characterized by an increase in ketone production, usually marked by blood levels greater than 0.5 mmol/L.

Nutritional Ketosis - the process of accelerating production of ketones through restriction of dietary carbohydrate.

Keto-Acidosis - a dangerous side effect of Type I diabetes where ketone production reaches levels above 10 mmol/L. this does not happen in non-diabetics.

Keto-Adaptation - the process the body goes through when it is exposed to limited carbs and continuous elebated ketone levels. It is characterized by a shift to using predominately fat for fuel, and takes at least several weeks if not months to fully develop. Evolutionary - we evolved with a low carb diet.

·         Once body adapts to low carb, ketones help with symptoms of hypoglycemia, can have lower blood sugars with no symptoms

·         less generation of free radicals with ketones

·         more efficient with providing ATP energy

·         act as signals to increase gene expression of whole array of anti-oxidant genes/suppresses oxidative stress

·         decreased inflammation

·         decreased blood pressure

·         improved insulin sensitivity

·         better fuel delivery to brain

·         decreased central fatigue

·         less lactate

·         better/faster recovery

·         improved host defense against infection

Insulin Resistance = Carb Intolerance

So when you are lactose intolerant you avoid milk, if gluten intolerant, you reduce/avoid gluten containing foods. So why, when we are carb intolerant do we continue to eat unhealthy carbs?

Carbs are more than fuel, it's a potent regulator of metabolism. They control how body burns fat.

·         Storage is limited, thus when we digest carbs and absorb it as sugar, the body is forced to prioritize burning that sugar while simultaneously impairing access to and use of fat. Most peopple do not burn all the energy from carbs from activity so instead it is stored as fat. This also locks people into storage mode.

Ideal scenario of carb use:

Ingest carb - blood glucose - converts to glyogen - oxidized in muscle (burned for fuel)

If insulin resistant/carb intolerant:

ingest carb - blood glucose - glycogen - lipogenesis (fat synthesis) in liver and makes saturated fat - damage (metabolic syndrome, type II diabetes)

How low to go?

Some need to restrict to 50 grams a day to bring on nutritional ketosis, but for highly insulin resistance, may need to lower to 30 grams/day.

Despite being higher in saturated fat, a low carb diet decreases circulating levels of saturated fatty acids. The SFA's are being used for fuel in absence of high carbs.

Clinical applications of low carb, ketogenic diet:

• ·         prevent/reverse type II diabetes
• ·         weight loss
• ·         decrease cancer
• ·         neuroprotection: epilepsy, aging, Alzheimer's, etc.

 "Half of what we know is wrong, the purpose of science is to determine which half." - Arthur Kornberg

Food Lies!

empoweredhomeschooler.com

Let's be honest, how many of these lies do you believe? I have been guilty of number one and number four. I actually didn't think I needed to eat so much to keep my metabolism up (isn't there some rule though about eating breakfast and metabolism?) I was eating frequently to keep blood sugars up. I used to have a problem with hypoglycemia because I was eating way, way too many carbs! I manage it with a healthy, low carb (read healthy carb) diet.

My reason for number four - the bag was almost empty - was because I hated putting an almost, but not quite empty package back in the cupboard. Now, if the package is almost empty but I've measured out my serving, I just throw it away. I know, I'm wasting food, but buying into the "must clean your plate" mentality has not helped our waist sizes. Another thing that helps is that I seldom eat anything that comes in a package as it is more than likely some overly processed and non-nutritious food.

So read the list, see where you are and let me know what you think! Do you have other lies you tell yourself about food?


The Food Lies We Tell Ourselves

10 Lessons Running Teaches You About Life

 SEPTEMBER 16, 2013 BY THEDAILYRUNNER

1. When things get tough, just keep going.

When most people encounter a rough patch, they quit.  The truly successful people in the world keep going no matter what.  Never let your setbacks win.

2. Consistency creates habit.

To incorporate anything into your life, you have to make it a habit.  To make something a habit, you have to be consistent.  Whatever it is you’re aiming for, make it a part of your life.

3. You’ll have to get through hell before you get to heaven.

Like all things worth pursuing, you are going to get knocked down, stepped on, and rejected along the way.  Consider this to be part of the path to your goals.  Sometimes it’s more about the journey than the destination.

4. Reaching your goals will take a lot of work.

If it doesn't, it’s either not a goal, not worth pursuing, or will not have any fulfillment.  Never expect to not put in work and get somewhere.

5. Every aspect of life is mental.

It’s not about what you do or what happens to you, it’s about how to respond to it.  It’s how you decide to carry on.  Your power comes from inside your head.

6.  You do have time– you just have to make it.

If something is important to you, you’ll make time for it.  If not, you’ll make excuses.

7. You define your own limits.

Your limits aren’t put unto you by your parents, other people, or the universe.  You are in total control of it.  You decide whether or not to shoot for the moon or stay right where you are.

8. If you wait for the right conditions, you’ll never get anything done.

Don’t wait for anything or anybody.  You know what you have to do to reach your goals and get things done. Just go do them!

9. Go beyond your limits every day and watch the magic happen.

You’ll be amazed at what you can achieve if you just push yourself a little further.

10. There is peace even in the most chaotic times.

No matter now grueling, stressful, sorrowful, or painful your situation is, there is always a silver lining and something positive to be found.  Seek it out, learn from it, and keep moving on.

http://thedailyrunnerpage.com/2013/09/16/10-lessons-running-teaches-you-about-life/