Low Carb Lifestyle

August 29, 2016

Posted in depression


Recognize Depression Symtoms & Kick it in the Butt!

Signs of Depression!

 

Aside from the normal ‘signs’ one can easily see and notice on another whom is in a battle with depression, such as constant sadness and constant negativity, the following are a few others which are definite contributors to this awful illness:

  • Neck and lower back pain (more common in those with mild or major depression than those without any)
  • Regular bouts of stomach ache and headache – those with depression “psychologically anticipate” the worse of almost most and many issue(s) thus, emotionally brought about.
  • Weight gain – as many will turn to the negative comfort foods in order to try and raise serotonin levels or simply have the thoughts of “I don’t care” and thus endulge on the negative comfort foods.
  • Easily angered – feeling negative adds fuel to the emotions of anger, frustration, short temperance, some become very vulgar, hostile, moody and grumpy, argumentative and irritable.
  • On the flipside of the above, one can simply become emotionless – the sense of no feelings at all, neither sad or happy or angry etc etc. Just, nothing.   No matter with whom – friends and / or family; no emotions.
  • Take to heavier drinking – not always at the level of a typical alcoholic but, more than that one per day, simply in order to attempt to ‘drown out those negative emotions’. In most cases, as noted in the ‘easily angered’ points above, most of those noted can actually be amplified.
  • Indecisiveness – simply cannot and will not make simple to difficult decisions and, will await another to ‘make the choice”. If no other around to ‘assist’ in a decision, will actually leave an issue at status quo in order to not have to make a decision be it a large or mild decision.
  • One’s appearance on the outside, hygiene, dress attire, as well as noted earlier in weight gain (or the reversal – where one simply will not eat due to not only not feeling hungry but just has no desire to satisfy their nutrient/bodily needs); appearance becomes an after-thought.

Some tactics:

  • First and always first step, is always discuss your issue(s) with your physician. Never, ever hide these important issues with your doctor.
  • Get your Omega 3’s, via nutritious food sources and/or high quality supplementation. WELL known to affect and modify dopamine and serotonin levels (as well as other nutrient benefits)
  • Increase your produce intake. Study after study have shown that the color variations and tastes and nutrients that come with veggies, have shown to better enhance one’s serotonin levels
  • As well, hit the berries, Blueberries, raspberries and blackberries. All high in antioxidants but as well vitamins, especially vitamin C, which is well known to assist in lowering blood pressure and cortisol levels thus as well assist in combating stress and anxiety.  ORANGES as well are a great source of Vitamin C.
  • Eat more of the nut varieties, especially cashews, pecans, walnuts and almonds. Great source for some omega’s but also protein and some fiber as well some vitamins and minerals (all which assist in numerous ways) but also the mineral Zinc-which similarly to vitamin C noted above will also assist in battling anxiety and stress as well help increase energy metabolism. OYSTERS are also a great source of the mineral Zinc.
  • Lemon balm and Chamomile teas. Know to enhance relaxation of the mind and body, great to have daily.  Also assist with better sleep.
  • Try getting back to a hobby or some activities that you well know you used to enjoy. More than one as, the excitement of looking forward to as such can be immensely enlightening, ESPECIALLY if more than one as a regularity.
  • Sipping some green tea a natural source of L-Theanine., a natural amino acid well known for its function as ‘a brain booster’ and assist in increasing energy metabolism.
  • Activate your body’s relaxation response – simply use the deep breathing anxiety reducing-technique. Simply, the technique involves slowly inhaling for a count of 4, hold for a count of 4, and slowly exhaling for a count of 4. Repeat it a few more times, just a few, as you should feel the tension reduce.
  • Try and activity or two you thought you would always want to try, so just get out and do it. The feeling of excitement and self accomplishment is immense.  And nobody in your surroundings has to know about it except yourself.  Thus if it becomes a regular activity, then share it with your close ones.
  • Moderate activity and movement is great. The heavy source is not necessary and will only increase tension.  But moderate movement will bring on the sense of accomplishment as well better breathing habits as well allow to release some tension at a non anxietal level, and again the feeling of self accomplishment is immense.
  • Change the negative self talk to some positive self talk. As time goes on, this will become more frequent. Not to the point of “boasting to others” but, actually talking to oneself and for a change in a positive manner.
  • Spend some more time with Family and Friends, even just sitting around and telling jokes. Laughter is a GREAT medicine. Feeling LOVED is even greater.
August 26, 2016

Posted in diabetic, low carb diet, metabolism, obesity


Your Metabolism Explained!

Your Metabolism Explained

 

  • “Metabolism" is simply how your body converts or uses energy for daily living activities , such as breathing, digestion, building muscle, storing fat, and circulating blood. Regulated via the Thyroid, creating hormones influencing every aspect of how your body performs: how fast or slow one burns calories, when or whether you build proteins or store energy as fat, and how your body responds to other hormones.
  • Metabolic rate is the rate at which one is burning calories while the body is at resting state. Quite simply different than your metabolism.
  • Metabolic rate is strongly influenced by your body composition > People with more muscle and less fat = a faster metabolic rate and inversely while people with more fat and less muscle = a slower metabolic rate.
  • Three major affects on Metabolism and metabolic rates come from 1) Genes – as you get those few people whom can remain slim no matter how much they eat or in some cases (although fewer in number - what they eat > although those whom “abuse” this benefit may look slim and Healthy on the outside but MUCH can be different on the inside)  while many and most other's fight the weight loss and/or low energy levels battle daily. 2) one’s daily lifestyle and habits and hobbies and interests and practices > specifically diet and exercise 3) one’s age >   metabolism definitely slows as one gets older > at approx 2% per decade starting in the 20’s.
  • The biggest boost to one’s metabolic rate is a high-protein diet, quite simply as your body digests high-protein foods, ones metabolic rate increases.
  • Exercise yes does assist in boosting one's metabolic rate as well one’s resting metabolic rate, helping one burn a bit more calories just sitting still. But in all reality, not as much as many would think and/or are led to believe > an increase in energy metabolic level yes but the biggest effect on weight loss from physical activity and exercise is on calorie burnt, as your body burns calories as well as building muscle.
  • Caffeine can also increase one’s metabolic rate, 3-4% for a short period of time via an average coffee serving. As well thus burning some calorie but none near enough for weight loss other than in non / never recommended and non-safe / extremely dangerous high doses > as it is well known what a negative effect too much caffeine can also have on individuals, ‘dangerously so’.  Thus, a minimal way to assist for those whom do like their coffee and/or tea’s but, advice again is in minimal.
  • Spicy food as well can raise metabolic level for a short period of time, as well burning 'some calorie' but again, not close to enough to have any significant affect on weight loss.
August 04, 2016

Posted in diabetic, low carb diet, obesity


What is abdominal fat?

An over buildup of belly fat is more dangerous than buildup of fat around your hips and thighs. Associated with numerous serious issues such as heart disease, stroke, diabetes, anxiety, stress, depression, etc. etc.  Much and most of the belly fat dilemma is associated with poor to very poor Lifestyle choices.  And to add, as one ages, the belly fat tends to worsen.

Thus the importance of losing weight.  As when one starts to lose weight, it’s more likely ‘in most’  to commence losing it in your midsection – which is a GREAT thing.  Losing weight on a well-balanced plan - through healthy eating habits and regular moderate level minimal exercise, will simply melt body fat, though time, and in a healthy manner which will conform one into their new Lifestyle of Living daily, EVERY day.

IMPORTANT NOTE;  Eating high saturated-fat foods is not helpful, BUT – it is the excess calories + excess simple carbs and excess sugars which is the real culprits and can and likely will in most increase waistline and contribute to belly fat.

Again, and YES TO BE REPETITIVE HERE, Changing dietary habits simply is what will assist with the battle of the bulge and fight belly fat: Read labels;  DEFINITELY moderate calories and do not over endulge in caloric intake;  reduce saturated fats (although those in Ketosis will consume more than normal, important to remember, THERE IS STILL LIMITS);  DEFINITELY decrease sugars to minimal as not needed unless a diabetic requirement;   DEFINITELY decrease simple carb intake and opt for the Complex Carbs (still to keep moderated as well); DEFINITELY  increase the amount of fruits and veggies you eat (fruits important to keep moderated of course);  DEFINITELY attain adequate amounts of Fiber and Protein daily ,,,,, a must;  and tied in with much of these noted above, control and reduce your portions;  One to add in the omission section of one’s Lifestyle change – no trans fats.  DEFINITELY not wanted or needed in any way whatsoever.  Simply they are partially hydrogenated oil and all negative to one’s system as they increase the amount of fat around the belly as well trans fat WILL raise one’s bad cholesterol levels (the bad level – LDL cholesterol) at the same time decreasing the good cholesterol (the good level – HDL cholesterol).   Thus at this same time increasing one’s triglyceride level  = in possible results of potential coronary Heart disease. Trans fats may be found in such foods as margarine, pastries, cookies,  pies, crackers, and fried and ‘fast foods’.

Excess calories from Alcohol and sweetened beverages (pop, non natural juices/concentrated, etc) = increase of  belly fat. Our bodies need calories, but these are simply just added cups / glasses / bottles of sugar.  No debates or discussions here.   According to the American Heart Association,“soft drinks and other sugar-sweetened beverages are the No. 1 source of added sugars in the American diet. Added sugars mean added calories -- something you want to avoid to help with weight loss and cut down on belly fat.”
Similarly, regarding fast foods again, most are typically high fat – saturated and trans fats + being calorie rich foods which are simply eaten in too large of portions – altogether add to the overconsumption of calories = weight gain, and an increase in belly fat ESPECIALLY when eaten frequently.

Green tea, teas in general, black coffee, unsweetened beverages, flavoured waters with natural and/or sugar free flavourings, in combination with Healthy eating habits and as well exercise, WILL help one lose weight as well WILL help one maintain that desired weight level.

To trim your waistline, add whole grains to your diet.  Whole grains are better than refined grains because they tend to be high in fiber and take longer to digest. This satisfies your hunger better and helps lower blood glucose levels and reduce fat.

As a norm, men tend to store fat in the abdominal area more than women do, simply due to hormonal differences. Before age 40, women tend to store most of their fat in the hips, thighs, and buttocks. After 40, as estrogen levels drop, body fat is redistributed to the abdomen.

Belly fat without a doubt IS bad for the heart. Study after study have linked belly fat to heart failure, atherosclerosis, and other cardiovascular problems. It also has been linked with osteoporosis, arthritis, dementia, Alzheimer's, diabetes, various cancers,  metabolic syndrome, high blood pressure, and numerous other health problems.

Things You Can Control / Some daily habits:
· Exercise regularly (45 minutes to 1 hour at least 5 to 6 times per week).
· Stay at a healthy weight.
· Eat a balanced and Healthy diet.
· Limit how much alcohol you drink.
· Don’t take in sugary beverages and condiments.
· Keep the sugars low.
· Keep the Carb intake fairly low.
· Don't smoke.

If one has diabetes, it's important to manage your blood sugar levels. And if you have high cholesterol and high blood pressure, do everything you can to get them in check and manage this as well.  ALWAYS seek guidance and assistance via your medical doctor as well your nutritionist.  Both work well in tandem.

Keep well all.
July 14, 2016

Posted in


The good's on peanut butter

In response to a many inquiry(s) on peanut butter, I thought it would be nice to simply talk of some of the many Health benefits of  it;

* for one, loaded with vitamins and minerals, such as Zinc, Potassium, Magnesium, Niacin, Folate, Vitamin B6, Vitamin E, Thiamin, Riboflavin, Copper, Manganese, Selenium and Iron.
* contain a high level of antioxidants.
* contain a very good serving of protein, along with a touch of beneficial fiber, which is very fulling thus leaving one full for longer periods/hours because, ALSO providing you with some extra energy for daily activities/routine.
* due to the high levels of polyunsaturated fats, can assist in a great way to cut the risk of cardiovascular illness.  As well, it being good source of phytosterols, folic acid, phytic acid and resveratrol, it may be an assistance in help warding off certain/numerous cancers.  Added, this being a source of food/natural vitamin E and niacin, may also assist in warding of the threat of alzheimer's.
* to add;  peanut butter simply taste's great. 
 
** Just a note; try for the natural sources as, calories can add up a bit as well as some makes will come with added sugar.  Thus the natural sources will not have added sugars but the calories will remain.  Thus, a serving of 2-3 tablespoons a day a few days a week, is a great addition and treat/flavour bonus to add.    

  Have a great day all.

Gianni

July 14, 2016

Posted in


All About Sugar

A word on Sugar;

  Just some quick f.y.i. / info., be cautious and aware of sugar's ( White sugar + brown sugar do not differ in health value, only in taste / stemming from the same source - sugar cane or sugar beet.  Brown sugar is simply stopped shorter during the refining process of it thus some Molasses is left in for for it's colour and different taste.  White is 99%+ refined ) in other names, but, still have the same / similar result ( the HIGH - a simple carb turning quickly in glucose in the blood flow thus the levels jump thus the high.  Then the LOW - when the glucose move's out of the blood and into your cells, the quick change leaves you feeling drained, and mentally 'asking' for that next fix / sweet to get that sugar high again.  Thus, one's affixiation for sugar and thus high potential leading to the issue's associated );

*Agave
*Brown rice syrup
*High fructose corn syrup
*Dextrose
​*Evaporated cane juice
*Glucose
*Honey
*Lactose
*Lump sugar
*Malt syrup / Maltose
*Maple syrup
*Molases
*Sugar beets
*Sucrose


   Sugar is an item which can be found in foods even where one would least think it would be, not only the obvious sources.  Sugar has the grand ability to lead one in directions of a multitude of unwanted illness and/or piling on the weight.  So remember to always keep a good eye on what you are adding to your grocery list.

  Have a Great Day all,    

Gianni
July 08, 2016

Posted in


Quick and Easy Tips/Tricks to reduce inflammation

A few simple and quick / easy tips/tricks which may help to reduce inflammation;

* reduce sugar, simple carbs and sodium intake
* plenty of Omega 3's
* usage of Ginger and Turmeric
* limiting your oil of choice to Extra Virgin Olive Oil and Olive Oil
* plenty of Good and Healthy and Fibrous Veggies and Fruits (in particular re Fruits - the Berries and Tart Cherries).
* eating True and Healthy wholegrains with plenty of fiber (careful for store bought item's that advertise wholegrains but are also infused with unhealthy and definitely unwanted simple carbs)
* adding certain nuts, particularly almonds
* garlic and onion, added to many dishes

  Have a great day all.

Gianni
July 08, 2016

Posted in


What is Ketosis?

Ketosis is a normal metabolic flow or process, when your body continues in a steady working flow.  A state in which our system gathers energy from food in order to be burned / turned for energy.  As part of this process, it makes ketones. 
 
Commonly is society, this is when it takes energy from carbohydrates but in normality, these carbs also tend to settle in those unwanted areas.  When one changes to a low sugar and low carb lifestyle, it now gathers energy saturates from food for your cells to burn for energy, thus it burns fat instead at the same time providing that necessary energy requirement.  In short; fat is broken down and ketones are made when one’s diet does not contain enough carbohydrate to supply the body with sugar (glucose) for energy or if your body can't use blood sugar (glucose) properly (meaning many turn to large doses of carbs and sugar in a need for energy but far too much is not an energy source but rather a buildup of unnecessary bodily fat and weight gain). 
 
For those practicing a healthier lifestyle and those whom don't have diabetes and aren't pregnant, ketosis can kick in around approx 3 or 4 days (or possibly a week to two, dependent on the individual as well but, in normal cases within the week) of eating less than 50 grams of carbohydrates per day and 10 grams of straight sugar per day.  One can go into deeper ketosis by going less than 30 grams of carbs per day and less than 5 grams o sugar per day.  Only important note here;  the deeper one goes into true ketosis, it should be noted those whom go zero sugar and zero (or near to zero) carbs that ketosis can actually be a negative factor and somewhat dangerous / High levels lead to one being dehydrated and change the chemical balance of your blood where it can become far too acidic and lead to Ketoacidosis (believe me, nobody want’s to be in this situation – note to add; this can also occur in some with extreme high blood sugar levels and/or high levels of stress and/or drug abuse).   Our systems “do” need healthy carbs to feed our necessities (a whole other topic here of course) so, a zone of 50 to 100 grams/day with very low sugar (straight sugar is not necessary in our lives at all, of course a life ailment is in requirement of ‘some’ (again, another large topic), is very safe and sufficient for moderate state of ketosis as well a very healthy, liveable and manageable lifelong lifestyle and very safe from the danger of a far too deep ketosis state (especially long term).
 
In addition to helping your burn body fat, ketosis can make you feel less hungry, which in itself is a plus in the battle of weight loss BUT ALSO in daily maintenance.   But, in recommendation, a moderate state and feeding ourselves healthy carbs and keeping our sugar intake very low is the proper and safe way to manage and maintain.
 
 
Have a Great Day All,
Gianni