By Kevin Asuncion
“First we make our habits, then our habits make us.” – Charles C. Noble.
Committing to exercise is always a difficult thing. We throw ourselves at the task only to quit a few months later because we just don’t have the time for it. Over the years I’ve come to realize that exercise isn’t something we find time for, but rather it’s a behavior we need to build up so that it carves a space for itself in our daily routine. Just like how brushing our teeth is something we just do in the morning, exercise can be just something we do on a daily basis without having to think about it. So how can we make exercise as automatic as brushing our teeth? By approaching it with the intent to build a habit.
Here are the 4 steps you can take to build the exercise habit:
Kevin Asuncion is a NASM certified personal trainer and Founder of Movemo, a health and fitness company that teaches and empowers those who move our world forward to live healthier so that they can increase the positive change they make in the world.
By Steven Stiefel
When you cut carbs out of your diet, your body must find an alternative source of energy. The body turns first to muscle tissue, breaking it down to fuel activity. However, if you take in an adequate amount of protein, this will help protect your muscle tissue and encourage your body to use stored body fat instead.
The ketogenic diet is a way to trick your body into thinking it’s in starvation mode while you’re still consuming enough calories from protein and fat to provide satiety and protect your muscle mass from being used as fuel. The ketogenic diet is very similar to the Atkins Diet, with perhaps the biggest difference being that on Atkins you don’t pee on ketone strips to determine if you’re in ketosis. This is the condition in which your body is releasing stored fat to fuel activity, and ketone bodies are present in your urine, providing a measurable indication that you are in this state.
WHAT YOU SHOULD EAT
Meat, cheese, oils, fish, eggs, very low-carb protein products.
WHAT YOU SHOULDN'T EAT
Processed foods, sugars, grains, and even vegetables and fruits.
You can’t eat carbs and stay in ketosis, making this a fairly restrictive diet. During the initial stages, it’s best to cut even fruits and vegetables to make sure your carb intake is minimal and you reach ketosis as quickly as possible. And you have to pee on ketone strips to check your urine for ketones. Often people develop an odd breath odor when they enter ketosis.
You can consume your regular amount of calories (or slightly fewer), so you’re not likely to suffer from hunger. Add fibrous vegetables (broccoli, spinach, other greens) once you reach ketosis. Recently, some endurance athletes have started following a ketogenic diet program, reporting that it allows them to perform extreme events without “bonking” because they have a ready supply of body fat, and their bodies are no longer dependent on carbs to fuel activity. This may translate to bodybuilders training with intensity to prepare for a contest.
WHY YOU SHOULD FOLLOW IT
The ketogenic diet is among the fastest fat-loss diets available, because you can eat just about as much as you want throughout the day so long as you stick to the foods on the program. Some professional bodybuilders use ketosis as their gauge to determine the success of their diet.
HOW TO FOLLOW THE KETOGENIC DIET
You can include plenty of non-carb dairy, but you need to cut out milk for its lactose. Also, take in low-carb protein shakes throughout the day.
Cheddar cheese, no-carb deli meat
Salmon, avocado (or chicken and mayo)
Whey protein, creatine, BCAAs, glutamine
POST-WORKOUTWhey protein, creatine, BCAAs, glutamine
Flank steak, spinach with olive oil
Boiled eggs, turkey breast (or casein protein)
Written by Derek Howes
Ma…the MEATLOAF! Well her meatloaf probably wasn’t as healthy as my bodybuilding meatloaf recipe! One of the few recipes I could eat every day. Full of flavor, low in fat, and high in protein…you can’t really ask for much more! Delicious.
Here is the recipe:
by Sara Ipatenco, Demand Media
Beef jerky is a high-energy snack that can fuel you through a vigorous workout or intense bout of exercise. This snack contains a hefty dose of protein, with 9.41 grams per 1-ounce serving, and supplies certain key vitamins and minerals as well. The meat does have a downside, however, because it can be high in fat and sodium, which decreases its nutritional value.
Calories and FatA 1-ounce portion of beef jerky contains 116 calories and 7.26 grams of fat, of which 3 grams are saturated. While beef jerky also contains heart-healthy monounsaturated fat, much of the fat in the food is saturated. If your diet contains large amounts of saturated fat, you're at an increased risk for heart disease. A diet high in saturated fat can boost your cholesterol levels. Too much saturated fat as a regular part of your diet can also elevate your risk of developing type 2 diabetes.
Iron and ZincMeat, including beef jerky, supplies a good dose of iron and zinc, two essential minerals that help boost your immune system. Iron encourages proper production of red blood cells, and zinc helps your body heal wounds. A serving of beef jerky contains 1.54 milligrams of iron toward the daily goal of 8 milligrams for men and 18 milligrams for women, ages 19 to 50. The same serving of beef jerky provides 2.3 milligrams of the 11 milligrams of zinc men require each day and the 8 milligrams that women need.
SodiumA nutritional drawback to beef jerky is the large amount of sodium added to help preserve the meat, extend its shelf life and enhance the flavor. Most healthy adults should limit their intake of sodium to no more than 2,300 milligrams per day. More than that on a regular basis can put you at an increased risk for stroke, kidney disease, high blood pressure and congestive heart failure. A serving of beef jerky contains 590 milligrams of sodium.
TipsLook for beef jerky that contains small amounts of saturated fat. Many brands manufacture thin strip versions of meat, which are often lower in total fat and saturated fat. Opt for low-sodium versions of beef jerky as well; they are more nutritious than traditional versions. Making your own beef jerky at home allows you to control the cuts of beef you use and how much sodium you add to the food. Use a food dehydrator as a simple way to make beef jerky.
By Sara Reistad-Long
Reviewed by Brunilda Nazario, MD
WebMD Feature Archive
You're working hard to quit smoking, eat healthy, or exercise more. You're truly committed. Then you make one tiny misstep and the temptation to give up pokes at you -- hard. How you talk to yourself in those moments can help you stay on course or take a discouraging detour.
Consider this study: One group of water polo athletes used positive self-talk while they learned a new task. Another group didn't.
The athletes who fed upbeat thoughts to their brains improved more than those who didn’t. They also had fewer interfering thoughts and were able to focus more on what they were learning.
When you find your thoughts veering toward the negative, how do you bring yourself back to a sunnier outlook? Try one of these tactics.
If You Can't Say Something Nice...“If a friend came to you feeling down, would you beat them over the head? Probably not -- yet that’s what we often do to ourselves,” says Sofia Rydin-Gray, PhD. She is director of health psychology at Duke Diet and Fitness Center in Durham, NC.
As you try to become more positive, start by simply noticing how often you talk down to yourself. If the voice you hear in your head belongs to someone you would never want to be around, it's time to replace it.
"Then next time you beat yourself up, ask: If I was talking with my best friend right now, how would I encourage them? Speak to yourself just as gently as you would a person you love,” Rydin-Gray says.
Hold Onto the EvidenceIn a bad moment, it’s possible you will dismiss all the hard work you’ve done. “But if you track your success, you have tangible evidence of your efforts and behavior change,” Rydin-Gray says.
Your weight is one thing you can track. But relying on that record alone might not be your best choice, especially if you have a lot of weight to lose.
Track several behaviors, like your daily physical activity, how often you eat breakfast, whether you make it to a gym class, and even the number of times you choose a healthy snack, Rydin-Gray suggests.
That way when a moment of self-sabotage strikes, you can pull out your records -- and celebrate every single healthy choice you've made.
Have Fail-Proof HabitsYou may have heard the saying, "No failure, only feedback." That means instead of feeling bad about something that didn't turn out like you wanted, you look at what happened from a more objective, less emotional place.
Say for instance your weight is up 2 pounds. You could say, "Well, that was a lost week. I'm going to be overweight forever." That's called a failure response.
Or you could say, "My weight is up. I wonder if the salt in the soy sauce last night could have made a difference. I won't do that next week." That's called a positive feedback response.
Another way to look at the concepts of failure or feedback is to consider these two kinds of mindsets described by Carol S. Dweck, PhD, a psychology professor at Stanford University.
When you take the idea of failure out of the equation of your goal, what you’re left with are success and learning.
By Matt McMillen
Eat like a caveman and shed pounds. That's the theory behind the Paleo Diet.
The PromiseLoren Cordain, PhD, who literally wrote the book on The Paleo Diet, claims that by eating like our prehistoric ancestors, we’ll be leaner and less likely to get diabetes, heart disease, cancer, and other health problems.
Also called the Caveman Diet or the Stone Age diet, it’s basically a high-protein, high-fiber eating plan that promises you can lose weight without cutting calories.
What You Can Eat and What You Can'tGo Paleo, and you'll eat a lot of fresh lean meats and fish, fruits, and vegetables, and healthier fats.
You can also eat:
Level of Effort: ModerateThere’s no calorie counting, and the fiber-rich fruits and vegetables will fill you up, as will the lean meat.
Limitations: The Paleo Diet allows for some cheating, especially at first. When you're just starting, you can eat what you want for 3 meals a week. Cordain calls those "open meals." Or you can challenge yourself to just one "open meal" per week.
Shopping and cooking: You'll need to stock up on the allowed foods and cook from scratch, so plan for kitchen time.
Packaged foods or meals? None. Processed foods are a no-no.
In-person meetings? None.
Exercise: Not required when you're losing weight. But Cordain strongly recommends it to maintain weight loss and for overall health.
Does It Allow for Dietary Restrictions or Preferences?Vegetarian or vegan: This diet emphasizes meat and fish, and Cordain says it's impossible to follow a Paleo Diet without eating meat, seafood, or eggs. Excellent vegetarian sources of protein, such as beans and other legumes, are not allowed.
Low-salt diet: The diet doesn't allow salt, so it may help you cut down on sodium. If you do eat any foods that come from a can or a box, you would still need to check the sodium on food labels.
What Else You Should KnowCosts: Eating a lot of meat and fish can raise your grocery bill.
Support: You can do this diet on your own. If you want to connect to your fellow Paleos, there are Paleo Diet forums online.
What Kathleen Zelman, MPH, RD, Says:Does It Work?
Eliminating all grains, dairy, processed foods, sugar, and more will most likely lead to weight loss, but it may be a tough plan to follow long term due to the dietary limitations and restrictions.
There are several studies on certain aspects of the Paleo Diet. While they may not support all the claims made in the book, they have found that a diet rich in lean protein and plant-based foods can make you feel fuller, control blood sugar levels, and help you lose weight.
Is It Good for Certain Conditions?
The author claims there are clinical trials that show a paleo diet can lower the risk of heart disease, blood pressure, and inflammation, plus lose weight, reduce acne, and promote optimum health and athletic performance.
Eliminating salt and processed foods makes this low-sodium diet good for people with high blood pressure.
Check with your doctor before starting on this plan.
The Final Word
If you’re able to spend the money buying more whole, unprocessed foods and are willing to dedicate the time in the kitchen to preparing them, then this plan may help you lose weight.
To fill in the nutrient gaps, supplement the plan with folate, B vitamins,calcium, and vitamin D.
If you prefer a more flexible approach to weight loss that’s less focused on meat and offers a wider variety of foods, look for another plan.
WebMD Diet A-Z Reviewed by Michael Dansinger, MD on March 12, 2016
Cordain, L. The Paleo Diet, Houghton Mifflin Harcourt, 2011.
The Paleo Diet: "The Paleo Diet FAQ;" "The Paleo Diet Premise;" and "What To Eat on the Paleo Diet."
© 2016 WebMD, LLC. All rights reserved.
Written by: Stephanie Butler
Today, the Vikings are celebrated as a proud, warlike folk, well known for their mythology and elaborate funerals. The Viking diet, however, is a mystery to most people. What did these warriors eat to survive in such a forbidding landscape? As it turns out, their food was healthy, fresh, and even a poor Viking ate much better than an English peasant during the Middle Ages. That’s not to say that the Viking diet didn’t have inadequacies, but on the whole, the Viking diet was a model of efficiency and innovation in a time when cooks had to make the most out of some very limited ingredients.
A major benefit of the Viking diet was the fact that every level of society, from kings to common sailors, ate meat every day. Often this would have been pork, as hogs were easy to raise and quick to mature, but Vikings also ate beef, mutton and goats. Horses were also raised for food, a practice that led to later clashes with Christian leaders, as horsemeat was a forbidden food under church doctrine. Vikings were avid hunters, and would capture reindeer, elk and even bear to bring back to the hearth fires. And of course, since Vikings spent so much time on the water, fish formed a major part of their diet. Herrings were abundant, and prepared in a plethora of ways: dried, salted, smoked, pickled and even preserved in whey.
While we might tend to think of Vikings standing over huge roasting pits with joints of mutton dripping onto hot coals, evidence suggests roasting and frying weren’t the favored cooking methods of the time. In fact, Vikings most often boiled their meats. Indeed, the centerpiece of the day’s meals was a boiled meat stew, called skause. As meats and vegetables were taken out of the pot, new ones were added, and the broth became concentrated over days of cooking. Skause was eaten with bread baked with all sorts of grains, beans and even tree bark–birch bark can be dried and ground and is actually very nutritious. Vikings used old bread dough to make sourdough loaves, and would also use soured milk and buttermilk to enrich their breads.
Vegetables and fruits were much more wild than any of our modern varieties. Carrots would have been added to the daily skause, but they weren’t orange; white carrots were the only ones available. Viking farmers cultivated cabbages, beans, peas and endive, and wild apples and berries were also available to Middle Age diners. A wide range of herbs and seasonings helped flavor Viking food, with spices like coriander, cumin, mustard and wild horseradish making an appearance at the table.
Despite the overall balanced nature of the Viking diet, there were some major pitfalls. We know from archeological excavations of Viking cesspits and sewers that most Vikings suffered from parasites in their intestines: Bluntly put, they had worms. And the same cesspit excavations revealed undigested seeds from the whole wheat breads Vikings ate, some of which came from weeds that are highly poisonous to humans.
The Surprisingly Sufficient Viking Diet
After years of fighting the "Battle of the Bulge" I finally focused on my goals and desires so that I could win my fight for fitness. Now as a 54 year old father, competitive bodybuilder, personal trainer, and a business owner I'm here to help you to do it too!