One of the biggest reasons why I’m overweight is because I didn’t track portion sizes. I didn’t follow any sort of chart regarding portions. I just filled my plate full to the brim with food and thought that was the right portion size because I felt stuffed by the time I stopped eating. Unfortunately I was eating entirely wrong. You need to track portions and eat by portion sizes to reduce your chances of gaining weight. You’re not going to starve by reducing your portions to the correct sizing. You will only lose unhealthy weight
One of my favorite ways to tone my abs, back, glutes, and thighs is by bouncing on a balance ball while watching tv or working on my computer. You can do it while reading, watching tv, listening to music, working on your computer, etc. it tightens, tones, and it’s fun! Just tighten your muscles, get bouncing, and have fun!!!
Today scientists do not have the tools to measure muscle growth directly. The reason is because muscle mass grows at a slow rate. How is protein intake is determined for muscle growth if we can’t measure it directly? We use a surrogate endpoint. A surrogate endpoint is a theoretical indirect measure. It’s an assumption we’re getting a result by a specific indicator. For muscle building we use nitrogen balance. Nitrogen is found only in protein. If we’re not losing any (in a positive nitrogen balance) the body is using the protein. If we’re in a negative nitrogen balance it’s assumed that muscle mass is being loss because our body is using our muscle mass for energy and we’re eliminating protein from the body. This would imply we don’t have enough protein. Most research agrees there is no correlation between protein synthesis and protein intake. Most recommendation on protein intake use this surrogate endpoint of protein synthesis (nitrogen balance), the method is flawed, it’s based on assumption.
Everyone agrees that the key to muscle growth is resistance training. Without it, you won’t grow muscle mass without any form of muscle stimulation. The load and proper rest are the main things that influence muscle growth [Goldeberg Al, 1975]. Any good resistance program will cause a muscle gain of 2-5lbs in 2 to 4 months. Remember this number, 5lbs is near the top of muscle growth during this period of time. It is our baseline for the studies as well.
Steroids and muscle growth
There was a steroid study that contained 43 men who were experienced weight lifters. There were 4 groups in the study.
* Group 1: NO EXERCISE + NO STERIODS
* Group 2: EXERCISE + NO STERIODS
* Group 3: NO EXERCISE + WEEKLY STEROID INJECTION
* Group 4: EXERCISE + WEEKLY STEROID INJECTION.
Each member of this study consumed roughly 120g of protein (which is on the lower side of current recommendations) and about 16calories per pound of bodyweight.
Group 1: no gain in LBM
Group 2: gained 4.5lbs
Group 3: gained more than group 1
Group 4: gained over 13lbs of LBM
120g of protein was sufficient protein to be able to build up to 13lbs of LBM.
[Bhasin S, 1996].
Lacto-ovo vegeterians(I’ll just call them veggie’s for short) Consume about 79g of protein and about 450 calories less than non-vegetarians. Non veggie’s consume about 138g of protein on a daily basis. Both groups in this study gained between 2-5lbs of LBM. The point of this study is to show once you meet the minimum requirements you don’t need more protein. Remember 5lbs of LBM is what can be gained with a good resistance plan. In this study both groups came close to average results, even the veggies who ate very low amounts of protein.
People with renal disease must consume low amounts of protein to delay their disease. They must under 0.3g of protein per pound of body weight. A man of 160lbs would consume 48g of protein. Their disease is highly catabolic(breaks down their muscles). One group lifted weights while the other group did not. Even with ridiculous low amount of protein the group that lifted weights had a slight increase of LBM. The group who didn’t do any resistance training? They lost 7lbs of LBM. This shows how powerful resistance training can be.
In this study both groups consumed 2010 calories in addition to their normal daily intake. Group 1 also consumed an additional 106g of protein and group 2 consumed only an extra 24g of protein. The results are group 1 gained 6lbs of lBM and group 2 gained 7.5lbs while consuming roughly 120g of protein total. Yes the LOWER protein group gained LBM than the higher protein group.
So you’re probably asking how much protein do we need for growth? We need 0.54 – 0.64 gram of protein per lbs.
What are your thoughts??
This is a cool article study.
When I was 18/19 I was hospitalized for what they had mistaken for appendicitis which was actually constipation.
Constipation is such a common uncomfortable situation a lot of people deal with on a daily basis. Since then, I have figured out what my body needs: Flaxseeds. Flaxseeds and a very high fiber and water diet. When I was dealing with constipation on a daily basis (I couldnt go number 2 for 1-2 weeks at a time..) I was dealing with heart aches/burn, losing feeling/numbing in my arms and legs, my anxiety and depression were at their highest, I couldnt eat, couldnt sleep, vomiting, constant pain in my colon and intestines, no sex drive, a constant feeling of disgust, and dehydration.
Once I added in flaxseeds, more fruits and vegetables, and LOTS of water, I was feeling SO much better. I spent my first week in the bathroom and lost over 20lbs from just the build up of waste. All of my symptoms cleared up as well. No more heart aches, no more numbness, no more anxiety and depression, no more fatigue, no more pain.
I recommend everyone putting their diet at a 45g of fiber, 64oz of water, and 1-2 tablespoons of flaxseeds every day and see how they feel. Do it on a day off, It will typically start moving through your bowels in 2-3 hours and start the process of removing waste. Get a good magazine because depending on how backed up your bowels are, you could be there for a while. Dont rush it. ENJOY IT.
Chronic Constipation can lead to:
MEGA COLON is the condition of having an abnormally over-sized intestine. This complication often results from stool withholding over an extended period of time.
The continued accumulation of stool in the colon causes it to stretch beyond it’s normal size and shape. Colons that are stretched for longer periods of time (months or years) run the risk of not returning to their original size.
This can result in the inability to sense when it is “time to go.”
The colon muscles can actually lose their ability to contract – which is how they move stool along. If this happens, incontinence (loss of bowel control) can occur.
FECAL IMPACTATION occurs when so much stool is backed up in the colon, that it becomes physically impossible to pass stool.
This condition requires an immediate trip to the doctors or emergency room, where urgent (and unfortunately invasive) treatment will need to take place.
Signs of fecal impaction may include: soiling of clothes, distended abdomen, discomfort, loss of appetite, vomiting, or fever.
ANAL FISSURES are a painful split or tear in the skin of the anus or anal canal. They usual occur when a large (oversized) and hard stool is passed.
These fissures can occur in infants, children, and adults.
For children, typical signs might include: painful stool passing, crying from severe pain, and rectal bleeding. You may notice some blood in the toilet, or on the toilet paper.
HEMORRHOIDS are swollen, irritated veins in the rectal area. They also can occur at any age.
Symptoms include: pain, itching, and possible bleeding.
Hemorrhoids may be internal or external, and are usually the result of pressure and straining (think woman in labor).
Once hemorrhoids develop, they are likely to go through periods of remission and exacerbation. Which just means they will come and go…
"Flaxseed is a nutrient that should be on everyone’s supplement list. Its benefits are particularly helpful to women with PCOS because it addresses hormonal issues as well as the cluster of cardiovascular concerns that present themselves in Insulin Resistance-related disorders.
Insulin Resistance, the root cause of PCOS, should be treated with a comprehensive regimen of diet changes, exercise and specially formulated supplements that include Flaxseed. One of the prime components, Lignans, is a plant-derived estrogen (phytoestrogen) that stabilizes estrogen levels disrupted by elevated levels of insulin. This balance regulates excess testosterone, promotes ovulation and contributes to menstrual regularity. A study published in the American Journal of Clinical Nutrition indicates that in reducing the availability of estrogen, Lignans also reduced the risk of breast cancer but didn’t interfere with estrogen’s role in maintaining bone health.
You need to make sure you’re taking care of your body they way you need it to take care of you.
I wanted to introduce myself.
My name is Amber Longsine.
I’m 21, almost 22 (on September 9th).
I live in Kirkland Washington.
I have a condition called Polycystic Ovarian Syndrome, otherwise known as PCOS. I was diagnosed A month after my 18th birthday when I had a softball size cyst rupture on my right ovary.
Since that day, my symptoms include but aren’t limited to due to the nature of this disease: Hormonal Imbalance, Rapid Weight Gain/Unable to lose weight, Fibrocystic Breasts, Ovarian Cysts, Anxiety, Depression, Irregular Periods, Extreme Mood Swings, Hot flashes, and Miscarriages. Those are MY symptoms. Other women with this disease may have a different amount of symptoms than I do as our bodies are all different.
I take birth control, benedryl, and drink chamomile tea every day to help reduce some of my symptoms.
My goal is to help find a “cure” through diet and lifestyle changes for women with PCOS. I have a passion for helping others through lifestyle changes and coaching for different diets. My goal is to find the best one to help drop the pounds caused by the Hormonal Imbalance and Insulin Resistance PCOS causes.
I will be Attending the Spencer Institute for Life Coaching and Stress Coaching In the Winter ‘13/’14. I will be attending Institute of Integrated Nutritional Health Coaching in the Fall of 2013. After I graduate with both certificates, I will start helping more people over come these horrible disease symptoms and recreate a new lifestyle for people in need of a healthier life.
I love helping women find their sensuality/sexuality, confidence, motivation, see their full potential, and how to live happily with themselves.
I have a passion for helping people achieve their dreams and goals. I can’t wait until the day I help my first client overcome their weakness’s.
Instead of eating refined sugars, grab some berries or easy to eat fruit when you start having a craving for something sweet. I usually grab a bowl full of grapes, raspberries, black berries, or blueberries when I start getting cravings for sweets. Fruit is much sweeter than candy anyway :)
Many people see remarkably fast weight loss on Induction. Others find it slow going. Whatever your pace, you’ll need to follow the rules precisely to achieve success. This applies equally to those of you who are working on improving blood sugar and insulin levels or lipids. Otherwise, you could become frustrated before you’ve had a chance to see what the Atkins weight loss program can really do for you. Abide by the following guidelines and you’ll soon be well on the way to successful results:
1. Eat either three regular-size meals a day or four or five smaller meals. Don’t skip meals or go more than six waking hours without eating.
2. At each meal—including breakfast—eat at least 4 to 6 ounces of protein foods, including poultry, beef, lamb, pork, veal, fish and shellfish, eggs, cheese and a variety of vegetable proteins. Up to 8 ounces is fine if you’re a tall guy. There’s no need to trim the fat from meat or the skin from poultry, but do so if you prefer. Just add a splash of olive oil or a pat of butter to your vegetables to replace the fat.
3. Enjoy butter, olive oil, high-oleic safflower oil, canola oil, and seed and nut oils and mayonnaise (made from olive, canola, or high-oleic safflower oils). Aim for 1 tablespoon of oil on a salad or other vegetables, or a pat of butter. Cook foods in just enough oil to ensure that they don’t burn. Or spritz the pan with a mist of olive oil.
4. Eat no more than 20 grams a day of Net Carbs, 12 to 15 grams of them as foundation vegetables. This means you can eat approximately six loosely packed cups of salad and two cups of cooked vegetables per day. Remember, carb counts of various vegetables vary, so be sure to check them.
5. Eat only the foods on the Acceptable Foods List for Phase 1.
6. In a typical day, you can have up to 4 ounces of most cheese (but not cottage cheese or ricotta), 10 black or 20 green olives, half a Haas avocado (the kind with a blackish pebbly skin), an ounce of sour cream or 2–3 tablespoons of cream, and up to 3 tablespoons of lemon or lime juice. The carbs in these foods must be counted in your 20 grams of Net Carbs.
7. Acceptable sweeteners include sucralose (Splenda), saccharine (Sweet’N Low), stevia (SweetLeaf or Truvia) or xylitol. Have no more than three packets a day, and count each one as 1 gram of carbs. This is because, while these sweeteners contain no carbs, they are packaged with fillers that do contain a little carbohydrate to keep them from clumping.
8. To satisfy your sweet tooth, you can have sugar-free gelatin desserts and up to two Atkins shakes or bars coded for Induction (Phase 1).
9. Each day, drink at least eight 8-ounce portions of approved beverages: water, club soda, herb teas, or moderation—caffeinated or decaffeinated coffee and tea. This will prevent dehydration and electrolyte imbalances. In this count, you may include two cups of broth (not low sodium), one in the morning and one in the afternoon.
10. Take a daily iron-free multivitamin/multimineral combo and an omega-3 fatty-acid supplement.
11. Learn to distinguish hunger from habit and adjust the quantity you eat to suit your appetite as it decreases. When you’re hungry, eat until you feel satisfied but not stuffed. If you’re not sure that you’re full, wait ten minutes, have a glass of water, and eat more only if you’re still unsatisfied. If you’re not hungry at mealtime, eat a small low-carb snack.
12. Don’t starve yourself, and don’t skimp on fats.
13. Don’t assume that any food is low in carbs. Read the labels on packaged whole foods to discover unacceptable ingredients; and check their carb counts (subtract grams of fiber from total grams). Also use a carbohydrate gram counter.
14. When dining out, be on guard for hidden carbs. Gravy is usually made with flour or cornstarch, both no-nos. Sugar is often found in salad dressing and may even appear in coleslaw and other deli salads. Avoid any deep-fried or breaded food.
Phase 1: Induction - Acceptable Foods List
Most fish, poultry and meat do not contain carbs; therefore, you may eat them but be sure you are
getting your 12 to 15 net carbs in vegetables as well.
All fish including:
All fowl including:
• Cornish Hen
All shellfish including:
*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.
All meat including:
*Be aware of processed meat and that some may be cured with sugar, which will add to the carbohydrate count. Also steer clear of meats with added nitrates.Eggs are one of nature’s most nutritious creations. That’s why eggs are a staple breakfast in the Atkins
Feel free to get creative with your eggs, add mushrooms and onions, or even green pepper. Top them off with feta cheese or add spices like basil and oregano.
All Eggs including:
Keep in mind that cheese does contain carbs, about 1 gram per once. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese.
Type Serving Size Net Carbs
• Blue cheeses 1 oz 0.7
• Cheddar ½ cup 0.0
• Cow, sheep and goat 1 oz 0.3
• Cream cheese 1 oz 0.8
• Feta 1 oz 1.2
• Gouda 1 oz 0.6
• Mozzarella 1 oz 0.6
• Parmesan 1 tbs 0.2
• Swiss 1 oz 1.0
You should be eating approximately 12 to 15 net carbs a day from vegetables, which is equivalent to several cups depending on the Net Carb count of vegetable used.
1 cup is equal to approximately the size of a baseball
Vegetable Serving Size/Prep Net Carbs
• Alfalfa sprouts 1 cup/raw 0.4
• Argula 1/2cup/raw 0.2
• Bok choy 1cup/raw 0.8
• Celery 1 stalk 0.8
• Chicory Greens 1/2cup/raw 0.6
• Chives 1 tablespoon 0.1
• Cucumber ½ cup 1.0
• Daikon ½ cup 1.0
• Endive ½ cup 0.0
• Escarole ½ cup 0.0
• Fennel 1 cup 3.6
• Jicama ½ cup 2.5
• Lettuce Iceberg ½ cup 0.1
• Mushrooms ½ cup 1.2
• Parsley 1 tablespoon 0.1
• Peppers ½ cup/raw 2.3
• Radicchio ½ cup/raw 0.7
• Radishes 10/raw 0.9
• Romaine lettuce ½ cup 0.2The following vegetables are slightly higher than the salad vegetables listed above; they also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams net carbs.
Vegetable Serving Size/ Prep Net Carbs
• Artichoke ¼ of medium/boiled 4.0
• Asparagus 6 spears/boiled 2.4
• Artichoke hearts 1/ canned in water 1.0
• Avocadoes 1 whole/raw 3.5
• Bamboo shoots 1cup/boiled 1.1
• Beets ½ cup/canned 4.7
• Broccoli boiled ½ cup 1.6
• Broccoli raw ½ cup 1.0
• Broccoli rabe 1 ounce 1.3
• Broccoflower ½ cup 1.4
• Brussels sprouts ¼ cup boiled 2.4
• Cabbage ½ cup boiled or raw 2.0
• Cauliflower ½ cup boiled or raw 1.0
• Chard ½ cup swiss/boiled 1.8
• Collard greens ½ cup boiled 4.2
• Eggplant ½ cup boiled/raw 1.8
• Hearts of palm 1 heart 0.7
• Kale ½ cup 2.4
• Kohlrabi ½ cup 4.6
• Leeks ¼ cup boiled 1.7
• Okra ½ cup boiled/raw 2.4
• Olives green 5 2.5
• Olives black 5 0.7
• Onion ¼ cup raw 2.8
• Pumpkin ¼ cup boiled 2.4
• Rhubarb ½ cup unsweetened 1.7
• Sauerkraut ½ cup canned/drained 1.2
• Peas ½ cup edible podded 3.4
• Spaghetti squash ½ cup boiled 2.0
• Spinach ½ cup raw 0.2
• Summer squash ½ cup boiled 2.0
• Tomato 1 raw 4.3
• Turnips ½ cup boiled 2.2
• Water chestnuts ½ cup canned 6.9
• Zucchini ½ cup sautéed 2.0
• Crumbled bacon 3 slices 0.0
• Diced hard-boiled egg 1 egg 0.0
• Grated cheeses (see above carb counts)
• Herbs and Spices (make sure they contain no added sugar)
Basil 1 tbs 0.0
Cayenne pepper 1 tbs 0.0
Cilantro 1 tbs 0.0
Dill 1 tbs 0.0
Garlic 1 clove 0.9
Ginger 1 tbs sliced root 0.8
Oregano 1 tbs 0.0
Pepper 1 tbs 0.0
Rosemary 1 tbs 0.0
Sage 1 tbs 0.0
Tarragon 1 tbs 0.0
• Sautéed mushrooms ½ cup 1.0
• Sour cream 2 tbs 1.2Salad Dressings - Any prepared salad dressing with no added sugar and no more then two net carbs per serving (1 - 2 tablespoons is a serving)
• Blue Cheese 2 tbs 2.3
• Caesar 2 tbs 0.5
• Italian 2 tbs 3.0
• Lemon juice 2 tbs 2.8
• Oil and vinegar 2 tbs 1.0
• Ranch 2 tbs 1.4
Fats and Oils – No net carbs here, but keep in mind the serving size is approximately 1 tablespoon.
• Mayonnaise – make sure there is no added sugar
• Olive oil
• Vegetable oils – especially good if they are labeled “cold pressed” or “expeller pressed” One of the best oil to use is olive oil.
*Do not allow these oils to reach high temperatures when cooking. Use olive oil for sautéing.
• Splenda – one packet equals 1 carb
• Clear broth/ bouillon (make sure there are no sugars added)
• Club soda
• Cream – heavy or light, be sure to note the carb count
• Decaffeinated or regular coffee and tea*
• Diet soda - be sure to note the carbs
• Flavored Seltzer (must say no calories)
• Herb tea (no barley or fruit sugar added)
• Water – at least 8 eight ounce glasses per day including…
* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break that habit during the induction phase.
Alcohol – Alcohol is not allowed during induction but it can be consumed in phase 2 in moderate amounts as long as an individual is still able to lose weight, although it may occur at a slower pace. Limit consumption to a maximum of one glass of wine per night.