The Bigger Benefits Of Exercise Is Not Weight Loss.

The amount of influence that exercise has on your weight is only 15%.

85% of weight loss is influenced by what you eat and the frequency of your meals.

Bigger Benefits Of Exercise Are:

  1. Prevents the loss of muscle mass.

Regular exercise prevents muscle mass especially for people that are getting older. Loosing muscle mass is a normal condition called Sarcopenia. An average person will loose .5 to 1% of muscle mass per year after the age of 50.

You can slow it down by with regular exercise. It gives the person the hormectic effect. It is a mild stress to create a greater benefit. When you stress your body out it rejuvenates, repairs, recovers and it becomes stronger.

You can slow Sarcopenia by getting enough protein. It is important to consume enough protein and that it is turning into body tissue.

This Post explains the symptoms of protein deficiency and how much you need per day. Do You Have These Protein Deficiency Symptoms? https://2healthyhabits.wordpress.com/2020/08/21/do-you-have-these-protein-deficiency-symptoms/

  1. Builds antioxidant reserve network.

There are two types of antioxidants that prevent free radical damage, which cause destruction in the body. One group would be from your diet, especially from vegetables. Your body also makes antioxidants: glutathione, SOD and many more that help to prevent free radical damage. Exercise will build up this network, which helps minimize the damage in the body and it helps the repair mechanism in the DNA.

  1. Stabilizes blood sugar.

If you are new to keto, there is the Dawn phenomenon where your blood sugars are higher than they should be even though you had no carbs in your evening meal. It is because your body is used to making glucose and you are getting rid of insulin resistance and you have extra blood sugar. Exercise will burn it up and get it out of the system and stabilize blood sugar.

  1. Increases oxygen and gives you energy.
  2. Decreases stress because you increasing oxygen.

You are also increasing lymph and blood flow and circulation through out the body. It depends on your recovery. If you exercise later at night and your pulse rate does not come in time for sleep, it will stop your sleep.

  1. Enhances sleep.

Some people sleep better with low intensity long walks, others do better with high intensity interval training.

  1. Increases flexibility.

It increases because you are using your body, like the old adage says, “Use It Or Loose It.”

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  1. Strengthens the heart.

Cardiovascular function can be increased by exercise because you are adding stress to make the heart stronger.

  1. Enhances cognitive function and mood.

It improves because you pushing all this blood flow with oxygen and nutrients to the brain you are going improve the function of the brain.

Dr. Berg suggests you find a regular exercise and you will improve your health on all these points.

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please fill in this form with my email address, lpolstra@bell.net and your comment.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

Do You Have These Protein Deficiency Symptoms?

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  • Sick often
  • Delayed healings
  • Lack of muscle growth
  • Poor recovery from exercise or stress
  • Weak connective tissue (pull a tendon/ligament easily)
  • Bone loss
  • Low neurotransmitters, which affects your mood
  • Low hormones (protein produces insulin, growth hormone, thyroid)
  • Low enzymes and digestion is not great
  • Cannot detox (allergies, chemicals)
  • Poor sleep

The purpose of consuming protein is to get amino acids.

The Purpose Of Amino Acids Are:

  1. Muscle repair
  2. Neurotransmitter precursors (dopamine, serotonin, adrenaline)
  3. Raw material for biological proteins (enzymes, hormones, detox, DNA)

When you consume protein-rich foods, you may think that protein is providing all it’s amino acids turn into body tissue. However, different types of proteins (eggs, meat, soy) are each absorbed differently.

For example:

Egg

  • 48% will turn into body tissue
  • 52% is wasted

Meat/Fish/Fowl

  • 32% will turn into body tissue
  • 68% is wasted

Soy

  • 17% will turn into body tissue
  • 83% is wasted

 Dairy/Whey (low fat has a High Glycemic Index)

  • 16% will turn into body tissue
  • 84% is wasted

Egg White

  • 17% will turn into body tissue
  • 83% is wasted

Spirulina

  • 6% will turn into body tissue
  • 94% is wasted

A protein deficiency is not always due to not eating enough protein.

Protein Deficiency Causes:

  • Low stomach acid (due to aging, antacids)
  • Inflammation (inflammation in colon, gut lining, bowel, or in the body)
  • Age (gets harder to absorb amino acids)
  • You are an athlete
  • Gut damage (autoimmune, Celiac, Small Intestinal Bacterial Over Growth)
  • Gastric bypass
  • Heart problems
  • Liver/Kidney damage (fatty liver, Cirrhosis, kidney damage)
  • Insulin resistance (65% of people in US are diabetic, more are pre-diabetic)

 This part of the Post has been condensed from Dr. Berg’s video:  Are You Protein Deficient? https://www.youtube.com/watch?v=ZHfzcBy52Hw

Note:To learn if you have low stomach acid please watch Dr. Berg’s video, The Best Way to Know if You Have Low Stomach Acid

How Many Grams of Protein Do You Need Per Day?

The body will always burn the glucose or sugar in the diet first and that’s why we want to keep the carbs low between 20 and 50 grams or less.

If we keep the carbs low the body will then burn muscle protein unless you’re eating enough protein. So we want to have a moderate amount of protein becauseif we don’t have enough protein our body will start using your own muscle even before the fat.

How much do you need? To find out multiply your body weight in pounds by .36 grams at the low end and .7 grams at the high end of range to get how much protein you need to eat a day. In ounces, it is 4 to 6 ounces.

This Is The Range Of Protein:

.36 to .7 times your body weight in pounds

equals

65 to 126 grams per day.

21 to 42 grams per meal for 3 meals per day.

For example, Dr. Berg is 180 pounds so multiply .36 for roughly 65 grams on the lower end of the range. On the upper end of the range multiply .7 times 180, which equals 126 grams of protein for the whole day.

Divide this by the number of meals. For three meals divide this by three, each meal would be on the low end would be about 21 grams per meal of protein at the low end.

The high end would be needed for a stressed person, an athlete, a younger person or person who does a lot of physical activity.

Dr. Berg needs more protein so divide 126 grams by 3, which equals 42 grams per meal.

Too much protein can actually strain the liver, and the kidneys and it could create kidney stones. Extra protein can create more body fat because it will convert to sugar.  

For the protein in your meal, count only the protein portion in the food.

For example:

4 ounces of beef weighs 113 grams but it is not all protein. It has about 26 grams and about 8 grams of fat and 80 grams of water; some collagen and other things will make up the total of 113 grams.

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Because that beef is made up of different things we want to count the 26 protein grams not the total grams.

Meat, fish, eggs and other high protein foods will vary in the amount of protein per unit of volume.

The free version Carb Manager calculates the macros. It will show you the protein, fat and carbs per food. Here is the link https://www.carbmanager.com

This blogger has discussed Carb Manager in this post, CARB MANAGER is the most comprehensive and easiest-to-use net and total carb counter.

https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/

Dr. Berg has developed a Macro Calculator that you get with a membership fee.

When you do intermittent fasting and you go to two meals and then one meal your body’s going to recycle protein and you will not need as much protein per day because the body is stimulating growth hormone, which will protect your muscle protein from being broken down.

By taking your daily protein you are not going to lose any muscle so the body will then have no choice but to burn its fat reserve. When it burns your body fat you produce ketones.

In the beginning, if you’re insulin resistant you’re going to be really hungry and you will have to consume more fat. It’s going to be really hard to go from one meal to the next.

However, when you start becoming fat adapted the need for fat will go down because your body is to starting to eating your own stored fat and not necessarily need the dietary fat to feel satiated.

When you are fat adapted you could get the fat you need from the protein that you consume, there is fat in whole foods.

If you are trying to maintain you weight or gain weight, in which case you may want to add more fat.

This part of the Post has been condensed from Dr. Berg’s video: How Many Grams of Protein on a Keto & Intermittent Fasting Plan?https://www.youtube.com/watch?v=bLGlP8T7zU0

To learn more about Dr. Berg’s “Healthy Keto” eating plan, please watch Dr. Berg’s video, “What is the Ketogenic diet?”  https://www.youtube.com/watch?v=JATFrKrG9Cc

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements. 

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please fill in this form with my email address, lpolstra@bell.net and your comment.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

The Hidden Source of Belly Fat.

The hidden source is fast food.  Yes, but sometimes it is unavoidable. Please be aware that some of these foods have MSG, which causes a problem with your blood sugars to the point where the next day you may have a craving for more fast food.

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The fast foods listed below are not on the healthiest foods because the quality is not there, but they are low carb, which in itself is a better than high carb. You can eat these foods on a Ketogenic diet.

This list applies to these common US restaurants or any restaurant. 

FIVE GUYS (Burgers)

  • Lettuce wraps
  • Burger (no bun)
  • Pickles
  • Mustard
  • Peanuts

Taco Bell

  • Naked Taco (egg white wrap) 

Chick Fil-A

  • Grilled Chicken (take off the breading for lower carb)
  • Cobb Salad 

CHIPOTLE

  • Meat
  • Cheese
  • Guacamole
  • Peppers
  • Onions
  • Salsa
  • Sour Cream
  • Lettuce 

McDonalds

  • Burger (no bun)
  • Sausage / Egg / Cheese / Bacon
  • Salad 

For All Restaurants, Remember:

No bun.

No ketchup.

No mayo.

No soda.

No sweet drinks.

No fries.

No soups.

No rice.

No beans.

No corn.

No creamy dressing, take vinaigrette instead.

This blogger’s personal preference is to keep a small bottle of olive oil with me in case I need to eat out because I do not trust the ingredients in the bottled salad dressings.

MSG in the food spikes your blood sugar to the point where the next day you will crave more fast food.

MSG is also classified as modified food starch.  It is one of the most common flavour enhancers. It intensifies the taste buds of your mouth. It makes the food taste better than it really is.

It is very addictive. It tricks your taste buds into eating lower quality food so the food manufacturing companies can actually makemore profits.

MSG can appear on the label as MSG or any of the following:

  • Autolyzed Plant Protein,
  • Autolyzed Yeast Extract,
  • Fermented or enzyme-modified is often MSG, or creates free glutamic acid during processing,
  • Glutamic Acid,
  • Hydrolyzed Animal Protein,
  • Hydrolyzed Oat Flour,
  • Hydrolyzed Plant Protein,
  • Hydrolyzed Protein,
  • Hydrolyzed Vegetable Protein,
  • Modified Food Starch,
  • Natural Flavours, (Variations are Natural Flavour, Natural Flavourings, Natural Beef Flavour, Natural Chicken Flavour, Malt Flavouring, Chicken Flavouring, Seasoning, Spices, Enzymes and “Flavouring.”)
  • Natural Smoke Flavour
  • Protein-Fortified,
  • Soy Protein Concentrate,
  • Soy Protein Isolate,
  • Textured Protein.
  • Ultra-Pasteurized,
  • Whey Protein Concentrate,
  • Whey Protein Isolate,
  • Whey Protein,
  • Yeast Extract.

 Source: Other Names for MSG or Monosodium Glutamate

https://www.livestrong.com/article/377482-other-names-for-msg-or-monosodium-glutamate/

Some of the common grocery food items with MSG are the following: Bottled salad dressings, packaged cheese and macaroni, Campbell’s soup, Nutri-grain, Cheese-it, Goldfish, Accent (which is pure MSG/ modified food starch), Pringles chips, Cheese Balls, UTZ Chips, Lays, Ruffles, Friday’s potato skins, flavoured cottage cheese, Yoplait Yogurt, etc.

Before you buy any packaged food and read the label and look for MSG or it’s other names.

What is insulin?It is the main hormone that makes people fat.  In fact in the presence of insulin you’re not going to be able to burn any fat. Fat burning hormones are completely blocked by insulin.

One of the major side effects of MSG is that it increases insulin by 300%.

Insulin is triggered by sugar, refined carbs and MSG. In a study involving MSG it was found that insulin was raised by 300%. MSG raises triglycerides, and triggers fatty liver and other health problems. (The study is shown in the video.)

Blog - 2 MSG

MSG is in just about everything on the fast food menus, including their salads.  Even fast food places that claim to have quality food have MSG and lots of other chemicals and flavour enhancers in chicken wraps, burgers and buns and salads, etc.

From the study mentioned in Dr. Berg’s video:

“ The weight and body mass index of MSG mice increased significantly despite the unchanged intake of food.  Triglyceride and total cholesterol levels in blood, visceral adipose tissue, and interscapular (between the shoulder blades) adipose tissue rose significantly.”

This Post has been condensed from two videos:

  1. The Hidden Source of Belly Fat: MSG by Dr. Berg https://www.youtube.com/watch?v=KkBWi3G9qM0
  2. What Fast Food Can You Eat on Keto? By Dr. Berghttps://www.youtube.com/watch?v=EXzVJvR4Ui4

To learn more about Dr. Berg’s “Healthy Keto” eating plan, please read, “What is the Ketogenic diet?”  https://www.youtube.com/watch?v=JATFrKrG9Cc

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise. 

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

 To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available. 

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please fill in this form with my email address, lpolstra@bell.net and your comment.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

Ketogenic Diet Plan Food List Cheat Sheet.

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The ketogenic diet is a low-carb, moderate protein, high-fat diet. It works to shift your body from using sugar as a fuel source to burning fat. When the body burns fat, it releases ketones, which provide an alternative fuel source for your body and helps you shed pounds.

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Daily Ratios:

Please see the screen-print.

  • Low Carbs: Between 20-50 grams (x4 = 80 to 200 calories) or 5%. Plus 5% vegetables =10%
  • Moderate Protein: Between 3-6 ounces (x28 = 85 to 170 grams) (x4 = 80 to 200 calories) or 20%.
  • High Fat – 70% calories.

How many calories should you eat?

For example, at the top of the range, if protein is 20% or 6 oz. of protein or 200 calories per day.

Then fat should be 700 calories (200 calories/20 = 10, then x 70 = 700 calories.)

These ratios are discussed in Dr. Berg’s video, What is the Ketogenic Diet?,https://www.youtube.com/watch?v=JATFrKrG9Cc

To count carbs, I use Carb Manager. Please see my blog, CARB MANAGER is the most comprehensive and easiest-to-use net and total carb counter.  https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/

Overwhelmed by which foods are allowed and what provides the best nutrition?

Your Healthy Keto Diet Should Focus on Good Health. Traditional keto plans leave out any information on the nutrients like vitamins, minerals, antioxidants, and phytonutrients that your body needs.

Healthy fatsare the basis for the keto diet, and provide most of your daily calories. Healthy fats help you stay feeling full and are essential for the absorption of fat-soluble vitamins like A, D, E, and K. Look for products labelled full fat.

Dr. Berg does not count vegetables in your daily carbs.  Half would be a combination of raw leafy greens and the other half would be steamed cruciferous or cooked vegetables.

Fruits would be limes or lemons and berries. Do not go over your daily carbs.

Quality is very important.  Eggs would be pasture-raised organic, where the chickens are feeding in the grass. Fish should be wild caught. Meats should be grass-fed preferably organic if you can get it.

Bioavailability: Organ meats have a much better quality of active vitamin A and bioavailable iron, other minerals and trace minerals compared to certain vitamins in vegetables.

In vegetables the vitamin A is a pre-vitamin A that has to be converted by your body to vitamin A.

Vegetables are high in other nutrients like folate and vitamin C.

Summary of Acceptable Foods on Healthy Keto:

  1. Fats
  2. Nuts/Seeds
  3. Proteins
  4. Organ Meats
  5. Fish/Sea Food
  6. Veggies – 7 to 10 cups of salad leafy greens
  7. Fruits/Berries
  8. Liquids
  9. Vegan Protein

To see the full list of foods on the Healthy Keto listrequest the PDF through this link https://www.drberg.com/healthy-ketosis-acceptable-food?utm_source=YouTubeCardsAGM

This post has been condensed from: HealthyKetosis – Acceptable Food List https://www.youtube.com/watch?v=bzs_60vTkpU

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please fill in this form with my email address, lpolstra@bell.net and your comment.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/