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How Quickly Can You Expect to Lose Weight When You Eat a …

Sep 21st, 2017
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This is one of those questions that gets asked a lot so I wanted to address it in this post.

I know that one of the things that excited me about starting the ketogenic diet in the beginning was reading about all these crazy weight loss success stories that some women seemed to experience. You know, the ones where they lose 14 pounds in the first three weeks and then continue to lose 4 pounds a week for the next 6 months and voila theyre at their ideal weight.

I loved the thought of getting into a fat burning state and just watching the excess pounds melt away.

In actuality, it took me about a year to lose 30 pounds. However it didnt take a year for me to start feeling and looking a great deal better, though. This actually happened in a matter of weeks.

The thing about losing weight on the keto diet is every woman is different. Those who have a lot of excess fat will find that it comes off more quickly. Those who have a lot of metabolic derangement or hormonal healing to do will find that it takes longer.

Your bodys main goal is always survival and health. It doesnt care about how it looks, it cares about how its functioning.

When you start eating keto with weight loss in mind, you kind of have to trust the process. What you are doing is feeding your body all the nutrients it needs to heal, build, release and do whatever it needs to do in order to move towards optimal health. Some women will experience this as a fairly drastic weight loss, and others will experience this as a slow weight loss.

If you have a great deal of healing and balancing to do internally, you may even experience a little weight gain in the beginning. (I know, few women want to hear this).

Embarking on a journey of health is a little like embarking on a journey of trust and faith. You give your body what it needs and you trust that it has the intrinsic knowledge (which it does), to do what is necessary.

The ketogenic diet is not a fad diet, its a lifestyle of health. And one of the most common things I hear from women who have embarked on this journey is that they learn so much about their bodies and their minds along the way.

With that being said, here are the most common weight loss patterns that I have heard women experience when eating keto:

Out of all the weight loss scenarios Ive heard of, the most common one by far is where women get despondent because they feel like they are not losing weight fast enough. And they are completely disregarding other things that are happening that indicate their health and well-being is increasing.For example, better sleep, more energy, clearer skin, higher libido, more regular and easier menstruation, and even inches lost.

With my journey, you know when I was happiest? It was when I stopped weighing or measuring myself at all and trusted my body and the keto process.

I realised that if I hadnt lost weight one week, it meant that my body was doing something else equally (if not more) important, and it was all good.

Its not all about the number on the scale far from it.

I highly encourage every woman these days to let go of weighing and measuring and instead focus on health, well-being and nourishing body, mind, and soul. When you do this, you can be sure that your body will happily reach the perfect weight for you at exactly the time its supposed to.

I hope this is helpful, as always Id love to hear any comments below!

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How Quickly Can You Expect to Lose Weight When You Eat a …



Research Peptides – Peptide Guide

Sep 21st, 2017
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Latest blog postsBrief overview of popular peptide products:

ACE-031 is an activin type 2 receptor, which is a myostatin inhibitor. ACE-031 is a protein that was designed to bind to myostatin before it can attach to its receptor and suppress muscle growth. Myostatin is a hormone produced by our bodies that signal muscles to stop growing and developing. Thus, by inhibiting or blocking myostatin, muscles would be able to grow bigger and stronger.

Adipotide is a completely different weight loss drug. It works by cutting off the blood supply to fat cells. Adipotide causes the blood vessels that supply the fat cells with blood to shrink and eventually leads to fat tissue death. The dead tissue is then reabsorbed and metabolized by the body. It also lowers the level of insulin resistance drastically which is the main sign of metabolic disorders like diabetes.

BPC-157 is a peptide that is derived from human gastric juice and is being researched for its regenerative and healing effects. BPC stands for Body Protecting Compound. Our body produces it in our own gastric juices in very tiny amounts where it protects and heals stomach and gut. BPC-157 speeds up the healing of existing injuries and protects the body from new injuries. It is completely free of side effects and research has shown that it can repair tendons, muscles, intestines, teeths, bones and more.

CJC-1295 DAC is a tetrasubstituted peptide used to increase Growth Hormone production. It is in the class of Growth hormone releasing hormone (GHRH) analogs. GHRH is the name of naturally occurring hormone in the human body, it is not commonly used because of its high price and extremely short half-life. CJC1295 is the improved version of GHRH with addition of DAC – Drug Affinity Complex. CJC1295 DAC provides stable blood levels after injections and half-life of approximately one week. Generally, CJC1295 is not used alone, but used in conjunction with a peptide of the GHRP category, for instance GHRP-2, GHRP-6, Ipamorelin, Hexarelin.

DSIP is a neuropeptide that stands for Delta sleep-inducing peptide. It works by inducing spindle and delta EEG activity and by reducing motor activity. DSIP is used to improve sleep quality. It also lowers corticotropin levels and prevents its release. DSIP also helps the body to release more LH (Luteinizing Hormone). Additionally, it assists in Growth Hormone release and suppresses the production of Somatostatin. DSIP is also known to normalize the blood pressure and might slow down the cell damage by offering anti-oxidant benefits.

Erythropoietin (a.k.a EPO) is a glycoprotein made by interstitial fibroblasts in kidneys, that stimulate the red blood production. More red blood improves delivery of oxygen from the lungs to the muscles. The extra oxygen greatly increases the muscles energy production and can help to improve athletic performance output – longer duration and higher intensity. Endurance athletes are highly attracted to EPO because of the effect it has on red blood cell production.

Epitalon is a synthetically produced tetrapeptide. Its main function is to increase the production of telomerase, a natural ferment that aids cells to produce telomeres, which allows the body to regenerate old cells and grow new ones. Epitalon has also been shown to suppress the growth of cancer cells, allowing to live longer, happier and healthier life. Studies show that Epitalon is a strong antioxidant which gets rid of free radicals that are responsible for damaging and destroying cells.

Follistatin is an interesting protein that is able to increase the muscle growth beyond natural limits by inhibiting myostatin, a hormone that regulates muscle growth negatively. Follistatin is naturally produced in almost all mammals. Follistatin works by binding and inhibiting myostatin. Myostatin also has a role in a regulation of fibrosis, too much myostatin can cause chronic diseases in internal organs, bones, and tissues.

GHRP-2 is a hexapeptide which is in the class of drugs known as Growth hormone secretagogues. This drug class includes GHRP-6, GHRP-2, Ipamorelin, Hexarelin and it’s main function is to stimulate the pituitary gland to release more Growth Hormone which also results in elevated IGF-1 levels. GHRP-2 is a ghrelin agonist and it helps to stimulate the release of Growth Hormone in two ways. Firstly, it stimulates the pituitary gland to release more Growth Hormone and secondly it suppresses a hormone which restricts the release of growth hormone – Somatostatin.

GHRP-2 is the second generation GHRP and it is mainly used for increasing Growth Hormone and IGF-1 levels. In this regard, it is better than GHRP-6 and at the moment is preferred peptide for reaching highest increases in GH. The use of GHRP-2 can potentially lead to increased appetite.

GHRP-6 is a hexapeptide which is in the class of drugs known as Growth hormone secretagogues. This drug class includes GHRP-6, GHRP-2, Ipamorelin, Hexarelin and it’s main function is to stimulate the pituitary gland to release more Growth Hormone which also results in elevated IGF-1 levels. GHRP-6 is a ghrelin agonist and it helps to stimulate the release of Growth Hormone in two ways. Firstly, it stimulates the pituitary gland to release more Growth Hormone and secondly it suppresses a hormone which restricts the release of growth hormone – Somatostatin.

GHRP-6 is the first generation GHRP and bodybuilders use it for two reasons – the first is the elevation of Growth Homone and IGF-1 levels and the second is increased appetite. GHRP-6 is great addition for individuals who are struggling with appetite.

Gonadorelin is a synthetic version of GnRH (Gonadotropin-releasing hormone) which is released naturally from the hypothalamus gland. GnRH stimulates the synthesis and secretion of FSH (Follicle-stimulating hormone) and LH (Luteinizing Hormone). LH and FSH control the fertility in adults and development in children.

Human chorionic gonadotropin (hCG) is a hormone produced by females in the early stages of pregnancy to help balance and control woman’s hormones In males, HCG mimics LH (Luteinizing Hormone), which tricks the Leydig cells into producing testosterone when natural levels of LH are suppressed. This can theoretically aid in keeping the HPTA functioning while using anabolic steroids and make recovery easier. HCG is also used to help diagnose cancers.

Human Growth Hormone (HGH) is a hormone that is produced, stored and secreted by the pituitary gland. It is very important in human development and HGH is at the highest levels during youth. HGH is responsible for growth and regeneration of our cells, it affects our bones, muscle, internal organs and also plays important role in countless other areas of our body.

HGH Fragment 176-191 is a hormone of the Growth Hormone class. As its name indicates, it is an isolated fragment of the Growth Hormone that is responsible for fat burning properties. Scientists have found that HGH Fragment regulates fat loss 12.5 times better than regular synthetic HGH. It also stops formation of fatty acids and other lipids. In addition, HGH Fragment 176-191 increases lean body mass, protein synthesis and improves the quality of sleep.

Human menopausal gonadotropin (HMG), also known as Menotropin, is a medication used for treating infertility and fertility issues. HMG peptide is made for women where it stimulates the ovaries to mature follicles, therefore making them more fertile. HMG can also be used in men that are suffering from hypogonadism to increase sperm count. HMG contains LH and FSH activities in nearly identical proportions.

Hexarelin, also known as, Examorelin is a hexapeptide which is in the class of drugs known as Growth hormone secretagogues. This drug class includes GHRP-6, GHRP-2, Ipamorelin, Hexarelin and it’s main function is to stimulate the pituitary gland to release more Growth Hormone which also results in elevated IGF-1 levels. Hexarelin is the strongest GHRP in terms of Growth Hormone release. It has no effect on ghrelin (the peptide that induces hunger) but just like all other GHRP’s will lead to increased IGF-1 production. The use of Hexarelin will quickly lead to peptide receptor desensitization which doesn’t make it ideal for long term use but studies has shown that the pituitary gland recovers its sensitivity quickly so there is no pemament loss of sensitivity. According to studies, the constant use of Hexarelin will most likely lead to desentitization within two weeks.

IGF-1 (Insulin-like growth factor-1) is a hormone that is produced primarily by the liver and also in target tissues in a paracrine/autocrine fashion. The main role of IGF-1 is to promote cell growth and division. It is involved in cell repair, especially in the brain, heart and muscle.

IGF-1 DES is the shorter variant of the IGF-1 chain and is 10 times stronger than regular IGF-1. It has a half-life of approximately 20-30 minutes, which means it is a very fragile peptide. Thus, it should only be used at the site where muscle growth is desired. IGF-1 is a polypeptide and it stands for insulin-like growth factor. IGF-1 is primarily responsible for bone growth in children and muscle growth, recovery of adults.

IGF-1 LR3 (Long R3) is a synthetic analogue of naturally occurring hormone IGF-1. IGF-1 LR3 is chemically modified to avoid deactivation by IGF-1 binding proteins in the blood. Therefore, the modification results in a half-life of around 20-30 hours instead of 20 minutes. IGF-1 LR3 will travel through the body for approximately one day, binding to receptors and activating cellular communication that promotes muscle mass growth and bodyfat loss.

Ipamorelin is a pentipeptide which is in the class of drugs known as Growth hormone secretagogues. This drug class includes GHRP-6, GHRP-2, Ipamorelin, Hexarelin and it’s main function is to stimulate the pituitary gland to release more Growth Hormone which also results in elevated IGF-1 levels. Ipamorelin is the third generation GHRP and is solely used for Growth Hormone release and production of IGF-1. IGF-1 or Insulin-like Growth Factor 1, which is produced in liver is highly anabolic in its nature and plays a significant role in general growth, repair of muscular and skeletal tissue.

Mechano Growth Factor (MGF) is a growth factor that is derived from damaged muscle cells. MGF has a unique role in muscle development. MGF has the capability to induce damaged tissue growth and improvement by activating satellite cells and increasing the sensitivity of protein synthesis. This exclusive ability can make the recovery faster and accelerate speed up the muscle growth.

Mod GRF(1-29), also known as, tetrasubstituted GRF (1-29), is an injectable peptide used to increase Growth Hormone production. It is in the class of Growth hormone releasing hormone (GHRH) analogs. Mod GRF(1-29) amplifies Growth Hormone pulse in the same fashion that GHRH does but it doesn’t induce the pulse of GH. That’s why it is recommended to combine Mod GRF(1-29) with a peptide of the GHRP (Growth hormone releasing peptide) category because if no GH pulse occurs during the time of Mod GRF(1-29) injection then it has nothing to amplify.

Melanotan 1, also known as Afamelanotide is a synthetic analogue of a-MSH (alpha-Melanocyte-stimulating hormone) and is used to avoid skin damage caused by exposure to UV. Alpha-MSH is responsible for pigmentation of the skin and it also has influence in other body processes like appetite, lipid metabolism and libido. Melanotan 1 causes the skin to achieve tan by producing more melanin. The effectiveness of Melanotan 1 is thousand times more effective than naturally occurring a-MSH.

Melanotan 2 is an injectable hormone analogue of Alpha-MSH and it is used to promote tanning. Melanotan 2 works by stimulating Alpha-MSH receptors, which promote the production of melanin in response to Ultraviolet exposure. When Melanotan 2 is used, the user develops a tan as if he were a naturally darker skin type. As Alpha-MSH also contributes to sexual arousal, Melanotan 2 causes enhance libido and erections in males.

Oxytocin is a hormone secreted by the posterior pituitary gland. It plays a role in human bonding, sexual reproduction and during the childbirth. Oxycotin is released into the blood during the childbirth and during the breastfeeding. The presence of Oxytocin helps with childbirth, maternal bond and lactation. Newer studies show that Oxytocin can also combat and prevent aging of skeletal muscles. Scientists are also investigating Oxytocin as a treatment for depression, autism, emotionally unstable personality disorder, alcohol withdrawal syndrome and other diseases.

Pegylated Mechano Growth Factor, PEG-MGF, is a peptide mostly used for faster recovery after exercise. It is recognized being capable to repair muscle damage more effective than IGF-1. Since PEG-MGF is a variant of Insulin-like Growth Factor-1, it is known for inducing better growth in adult muscles. It has also been proven that PEG-MGF causes growth of new cells near damaged muscle tissues which act as replacement cells in the damaged muscle. That means that by using PEG-MGF it is possible to create new muscle cells while repairing existing ones.

PT-141, a.k.a Bremelanotide is a synthetic peptide analogue of alpha-MSH. PT-141. Alpha-MSH (Alpha melanocyte stimulating hormone) has significant influence in improving the body’s ability to control appetite, metabolism and sexual desire. PT-141 is a derivative of Melanotan 2 that lacks C-terminal amide group. PT-141 primarily used for treating erectile dysfunction in males and arousal disorders in females.

Selank is a heptapeptide developed by Russia. Selank mimics the effects immunomodulatory peptide tuftsin. It has been shown that Selank increases the production of serotonin. Serotonin is a monoamine neurotransmitter that is linked to mood regulation and it also has ties to sleep and hunger regulation. The presence of Selank and it’s capability to increase the serotonin secretion means that users can experience improvements in terms of emotional state, hunger and sleep.

Semax is a heptapeptide mostly produced and prescribed in Russia for a wide range of health conditions but mostly for its evident neuroprotective, nootropic and neurorestorative effects. Semax has been found to produce anti-anxiety and anti-depressant effects. Semax can be effective in the treatment of ADHD and depression. Medically Semax is used to treat stroke, TIA, PUD (peptic ulcer disease), cranial nerve disease and to improve immune system.

Sermorelin Acetate (GRF 1-29) is a peptide analogue of growth hormone releasing hormone (GHRH). It means that Sermorelin stimulates the part of the brain that secretes and releases Growth Hormone. Sermorelin acts exactly the same as naturally occurring GHRH. By stimulating the brain, Sermorelin preserves growth hormone hypothalamicpituitaryadrenal axis that declines with aging. Sermorelin provides all of the effects of HGH and more. Another great benefit of Sermorelin is that it stimulates the pituitary gland to regenerate.

TB-500, also known as Thymosin Beta 4 is a synthetic version of the naturally occurring peptide that is used to accelerate healing, increase range of motion of injuries, reduces inflammation. TB-500 has been used widely on race horses but just recently humans have started experimenting with this peptide. TB-500 is especially suggested for treatment of chronic muscle injuries, such as muscle strains, tears or tendonitis.

Tesamorelin, also known as Egrifta, is a synthetic form of growth hormone releasing hormone (GHRH) and is traditionally used to decrease abdominal fat in HIV patients. This injectable peptide reduces belly fat that’s brought on by lipodystrophy. Tesamorelin works by signaling the pituitary gland to produce more growth hormone. It has been approved by FDA medication for HIV-related lipodystrophy.

Triptorelin is a gonadotropin releasing hormone agonist (GnRH). GnRH is responsible for signaling the brain to produce Luteinizing Hormone (LH) and follicle-stimulating hormone (FSH). These hormones are used to produce testosterone and sperm. Triptorelin signals the HPTA to produce more GnRH, therefore it signals the pituitary gland to produce LH and FSH, which means that more testosterone is produced in males. The correct dosing with Triptorelin is very important because too much GnRH can lead to hormone production shut down.

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Sep 21st, 2017
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SERMORELIN Now Available as Sublingual LozengesThe more I learn about the benefits of sermorelin, the more excited I become about recommending it to my patients. Sermorelin is a Growth Hormone releasing hormone peptide. There are many favorable research studies about the benefits of Sermorelin boosting Growth Hormone levels. In addition to the known benefits of HGH, sermorelin seems to have unique benefits of its own, such as sharper cognition, better energy,better sleep,faster recovery from exercise,improved muscle tone, loss of body fat, less aches and pains and improved generalized sense of well being.Based on my own personal use I am seeing loss of body fat with increase of lean muscle tone. However, in addition I am experiencing added energy, more strength in workouts, better endurance, faster recovery from exerciseand clearer thinking.Studies have also found that supplementing with GH Synergy can further enhance the boost of HGH.GH synergy is a proprietary blend of the two amino acids arginine and ornithine

Studies indicate that Sermorelin can be successfully absorbed under the tongue. I think it is still more effective administered subcutaneously as an injection. However, for those people who would like to use it, but are needle phobic, the lozenges offer a great solution.

Both preparations require refrigeration. The cost is very similar.

Data also indicates that sermorelin may condition the pituitary gland; meaning that it may make the pituitary more sensitive to responding to other hormone levels. The pituitary is the primary regulating gland of all hormones. It is similar to the thermostat in the house. When it senses that a hormone in the blood is low, it sends a signal to that gland to make more of that hormone. When the gland responds and the hormone level rises, the pituitary stops sending the stimulating signal. This operates just like the thermostat sensing how much heat there is.

Sermorelin is a derivative of growth hormone releasing hormone. It stimulates our pituitary gland to secrete growth hormone. Growth hormone is an essential hormone made in the pituitary. It is responsible for maintaining muscle mass, bone density,energy,joint flexibility, skin tone and burning fat stores. It gradually declines as we age. Its decline is primarily responsible for the physical changes in the body from a young person to an older person.

Growth hormone administration is FDA approved only for growth stunted children and adult growth hormone deficiency syndrome such as wasting in AIDS. It is strictly regulated and generally not approved for use in normal ageing. However, Sermorelin is not in that category. It was also developed for growth stunted children and has been successfully and safely used for many years. Monitoring is done with a simple blood test of the IGF-1 level.

As an adjunct to a healthy anti-ageing hormone balancing program Sermorelin is proving to be a very valuable and beneficial tool. When used correctly it may enhance the balance of other hormones as well as helping maintain optimal health and function by slowing the ageing process.

Call the office if you are interested in more information.

And of course, if you like, just go ahead and book an appointment

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Human Growth Hormone –

Sep 20th, 2017
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Human growth hormone (HGH) is a vital component of the human endocrine system. It is secreted by the pituitary gland, a small gland located at the base of the brain that produces several hormones. In childhood and adolescence this hormone is necessary to promote growth in height. In adulthood, its presence leads to a healthier body composition and is responsible for such important jobs such as:

Unfortunately, natural production of HGH declines as you get older. This progressive deficiency, beginning for most in our 20s, leads to a reduction in lean body mass and bone mineral density, an increase in body fat especially abdominal, and a worsened cardiovascular risk profile.

All in all, you begin to look and feel older as HGH declines.

I treat Adult Growth Hormone Deficiency (AGHD) as well as other hormonal deficiencies in my practice. The easiest and most accurate way to test for HGH deficiency is with a blood test called an IGF-1. IGF-1 is a hormone produced in response to HGH secretion by the pituitary gland. It is the best marker of the status of secretion of HGH, and a low value less than 200 is indicative of growth hormone deficiency. Levels below 200 are generally considered to be in the deficient state.

The quickest and most effective way to increase HGH levels is with a daily injection of HGH. Numerous studies have shown that replacement therapy is beneficial, and such treatment has become recognized as standard practice. In adults, HGH replacement therapy will often be maintained for many years.

Exercise, stress, emotional excitement, diet and aging all affect the quantity of HGH production. The Carragher Method at The Body Well approaches raising HGH levels in several ways that work best in combination with each other. Certain lifestyle factors, such as sleep and stress management, our specific nutritional plan and our scientifically-based exercise plan cause the pituitary to secrete more HGH.

Here are 10 of the most effective ways to increase HGH production, naturally:

If you suspect you have an adult HGH deficiency, I suggest you be evaluated by a qualified Age Management Medicine Physician. For a recommendation, please feel free to email me at

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Human Growth Hormone –



Weight Loss Programs, Diets, Tips & Foods | Bembu

Sep 20th, 2017
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With so many different fads out there, weight loss often seems more like a magic trick than it does something you can approach from a common sense angle. Its not simply a matter of reducing your calories, or burning more calories than you consume, you have to feed the body what it really needs so that all of your organs and systems can work the way theyre designed to.

How to Get Rid of Belly Fat

See how to naturally get rid of some of the most stubborn fat ever created. For many, belly fat is the bane of their existence. But it doesnt have to be. By following some simple and all-natural methods for losing stomach fat you can finally be free of it, have better health, and a better self image. No diet pills or crazy abdominal machines necessary.

Weight Loss Tips

Keeping your body looking and feeling its best pays huge dividends to your self confidence as well as your overall enjoyment of life. Here are tips that will keep your weight at the right spot, without forcing you to make huge, sweeping changes to your current lifestyle. Dont be overwhelmed because there are so many tips. Simply start adopting them one at a time and in a few months youll have made big progress.

How to Lose Weight without Dieting

Healthy weight loss doesnt have to be slow paced, and you can lose up to 3 pounds a week if you have enough weight to lose it at that clip. Its important not to hem and haw about how you can lose this much weight, but simply start taking action and measure the results from that action. From there you can make adjustments and find your own unique path to effective weight loss.

Foods That Help You Burn Fat

A large percentage of your weight loss success will hinge upon what you eat. Its much easier to not eat the extra 500 calorie cupcake than it is to try to burn it off with cardio or by working out. An even better idea is to eat foods that help you burn fat, instead of help you gain it. Here is an extensive list of foods you can start eating today in order to start losing weight and burning fat 24/7.

Zero Calorie Foods

Also known as negative calorie foods these foods are designed so that you burn just as many calories eating them as they contain. Its an interesting concept, and definitely one that will help you lose the pounds if thats the goal. Check out which of these have the fewest calories, and how they can help your body with their vitamins and minerals as well.

6 Weeks to A Better Body

Getting a better body is not as hard as you think, and doesnt have to take forever. Here we outline a simple 6 week system that will take you from where you are now, to a better place. The good news is you dont have to kill yourself with an aggressive exercise program or eat nothing but celery and water for a month and a half. These steps help your body get back to its natural state of wellbeing as quickly as possible.

Benefits of Detox Drinks for Weight Loss

Detox drinks are one way to spur weight loss, as they not only help to flush toxins from the body, but they bring important nutrients to help get your major organs back on track. Weve broken down the top 9 benefits youll get by using detox drinks to lose weight, so you can see just how well they work for sustainable weight loss.

Strawberry & Green Tea Smoothie for Weight Loss

Heres a green tea smoothie recipe that will help you lose weight thanks to the antioxidants from the green tea, and the balanced vitamins and minerals from the accompanying ingredients.

How to Use Honey and Cinnamon for Weight Loss

Theres a buzz going around about cinnamon and honey being very helpful when it comes to weight loss. We examine the possible benefits of drinking a honey and cinnamon concoction at strategic times throughout the day as a way to spur weight loss. Find out what to do and how to do it the right way so you can experience the benefits of a slimmer you.

Fat Free Foods

The fat free diet craze is finally behind us, as it has become clear that not all fats are processed by the body in the same way, and there are even healthy fats that youre supposed to eat. But keeping your consumption of unhealthy fat down is still a good way to go, and these foods will keep your fat totals to a minimum.

Weight Loss Supplements & Vitamins

Sometimes just trying to eat healthier foods isnt enough to get the pounds off as quickly as youd like. It can be hard to eat enough fruits and vegetables to supply your body with what it needs day in and day out. Here is a long list of vitamins and supplements that you can use to fill in any gaps that remain after doing your best to make dietary improvements.

Diet Food Delivery Services

Here is an exhaustive list of diet food delivery programs for those that want to eat well, but dont have time to cook. The services from pre-packaged meals that come frozen, to freshly prepared gourmet meals made locally and delivered to your door. Theyre not all created equally of course, and the prices range dramatically, so its a matter of finding the right mix of delicious foods that adhere to your diet plan and fit into your budget.

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Benefits Of Chia Seeds: Diet Food Helps With Weight Loss, Suppresses Appetite – Medical Daily

Sep 7th, 2017
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The weather gets cooler and the days get shorter as we spend less time outdoors. The switch from summer to autumn makes our bodies crave high-calorie and high-fat foods, which makes weight gain a challenge to avoid. However, adding chia seeds, a “weight loss superfood,”to our diet can help suppress our appetite as it nourishes the body with nutrients.

The tiny, flat, oval-shaped seeds are a popular weight loss staple due to their ability to stave off hunger and boost energy. They contain 486 calories per gram, which is 138 calories per ounce because of their omega-3 fatty acids. Meanwhile, just one ounce of chia seeds contains roughly 11 grams of fiber, which is about one-third of the recommended dietary allowancefor fiber.

Previous research suggests diets high in fiber are linked to weight loss. A 2015 study in Annals of Internal Medicine found eating 30 grams of fiber each day can help with losing weight, lowering blood pressure, and improving the body’s response to insulin just as effectively as a more complicated diet. In other words, a simple step can make a difference in encouraginghealthy behaviors, like maintaining or losing weight.

The plant’s extensive health properties, from its ability to control blood sugar to its protein content, may help you avoid weight gain this September, also known asthe “second fattest month of the year,”closely trailing December.

Fiber is known to absorb large amounts of water, causing the stomach to expand, which makes us feel full and slows food absorption.

Megan Casper, a registered dietitian nutritionist and owner of Megan Casper Nutrition, explained to Medical Daily: “Chia seed are high in soluble fiber, which combines with water to make a gel, making us feel full.”

Chia seeds reactwhen they are put into some type of liquid, and the fibers will absorb their own weight up to 10 to 12 times, creatinga gel-like mass, according to a 2009 study.

Casper adds fiber is digested more slowly than refined carbohydrates. This is linked to acetate, an anti-appetite molecule that tells our brain when we’re full and to stop eating. Acetate is naturally released when fiber is digested in the gut, and when it’s released, it is taken to the brain where it signals us that we can’t have any more.

Chia seeds contain 19 percent protein, which is similar to other seeds, but it contains more proteins compared to a majority of cereals and grains. A high-protein diet has been linked with more satiety and limited food intake. Previous research suggests increasing protein intake from 15 to 30 percent of total calories helped a group of women eat 441 fewer calories per day while losing 11 pounds in just 12 weeks.

Our bodies are susceptible to changing blood sugar levels that can lead to cravings for sugar and other high-fat foods like sweets. Unstable blood sugar levels can lead to weight gain and potentially diabetes. A 2007 study found 20 participants suffering from type 2 diabetes saw improvements in several important health markers when they had 37 grams of chia seeds for 12 weeks. Blood pressure went down; high-sensitivity C-reactive protein (hs-CRP) an inflammatory marker went down by 40 percent; and von Willebrand factor (vWF) decreased by 20 percent.

The fiber in chia seeds is comprised of insoluble and soluble fiber, which are both helpful weight loss aids. Constipation can interfere with weight loss, therefore, it’s important to keep the digestive system on track. Rudy Mawer, a sports nutritionist and researcher,explains soluble fiber in chia seeds is able to absorb water, which adds bulk to our stool while also making it soft and malleable.

“This allows fecal matter to pass through your digestive tract with ease,” he told Medical Daily.

Meanwhile, insoluble fiber doesn’t really absorb water and remains fairly undigested. This leads to an increase in bulk, which speeds up waste exretion.

The combination of these two fibers from chia seeds makes it an ideal option for constipation relief.

Chia seeds are ideal for pre and post-workout because of their high protein content. Dr. Alex Roher, an anesthesiologist at San Diego Botox, explained to Medical Daily their versatility: “Having chia seeds a few hours before an intense workout can help provide fat for fuel after your carbs are diminished. Eating them after a workout provides valuable tissue repairing proteins.”

Roher admits he’s used them during sustained activity such as hiking or cross-country skiing to maintain his energy levels.

Moreover, chia seeds contain amino acids, which allowthe body to absorb the protein and potentially lead to weight loss.

Adding chia seeds to your diet this fall can help you avoid the fall weight gain and stay fit.

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Benefits Of Chia Seeds: Diet Food Helps With Weight Loss, Suppresses Appetite – Medical Daily



Attention Chocoholics: Science Says Cocoa May Delay Type 2 Diabetes – Reader’s Digest

Sep 7th, 2017
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Aizhan Baibulova/ShutterstockThis might surprise you, but eating chocolate isnt one of the worst eating habits for diabetes. In fact, it might actually help prevent and treat diabetes.

According to researchers from Brigham Young University, cocoa contains compounds called epicatechin monomers that can help the body release more insulin, the hormone that manages glucose, which reaches unhealthy levels in diabetes. According to the new research published in the Journal of Nutritional Biochemistry, these compounds also improve the bodys responses to increased blood glucose. Epicatechin monomers work, in part, by making beta cellswhich are malfunctioning in diabetesstronger and more productive.

Study collaborators at Virginia Tech fed the compound to animals on a high-fat diet, finding that it lowered the level of obesity and increased their ability to handle increased blood glucose levels. Next, the BYU researchers figured out what was happening on a cellular level with a focus on beta cells.

What happens is its protecting the cellsits increasing their ability to deal with oxidative stress, says study author Jeffery Tessem, assistant professor of nutrition, dietetics and food science at BYU, as reported on ScienceDaily. The epicatechin monomers are making the mitochondria in the beta cells stronger, which produces more ATP (a cells energy source), which then results in more insulin being released.

This study, which was funded in part by grants from the Diabetes Action Research and Education Foundation and the American Diabetes Association, is the first to actually pinpoint the most effective compounds for preventing and/or treating diabetes. These results will help us get closer to using these compounds more effectively in foods or supplements to maintain normal blood glucose control and potentially even delay or prevent the onset of type-2 diabetes, says study co-author Andrew Neilson, assistant professor of food science at Virginia Tech.

Before you start stocking up on your favorite chocolate treats (even healthy chocolate bars),you should know that theres a butand its a pretty big one. While the compounds in cocoa can help people with diabetes, any added sugar is bad idea. That means sugar-free chocolate, or unsweetened cocoa, is the chocolate fix youre going to want to try.

Researchers believe the next step is to work out how to take the compound out of cocoa, multiply it, and use it as a potential treatment for people with diabetes.

Could this scientific breakthrough be amiraclecure for type 1 diabetes?

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Attention Chocoholics: Science Says Cocoa May Delay Type 2 Diabetes – Reader’s Digest



8 Things to Know About Your Poop – Allure Magazine

Sep 7th, 2017
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Mary Allen is a plant-based athlete and lifestyle blogger who is always game to chat about poop. Catch her at and on Instagram.

Can we talk about our poop? Are we there yet? This is the ultimate friendship litmus test for me: I know weve gone from casual acquaintances to BFFs when we can shoot the shit about shit. The thing is, poop is important. Our bowel movements are some of the most telling updates our bodies give us about our health, and many of us could stand to pay them more attention. To give you the 411 on defecation, I spoke with the integrative gastroenterologist and author Robynne Chutkan. Read on for her key points about your poop.

Obviously, men can be constipated too, but women are much more likely to be constipated than men. In fact, research suggests that up to twice as many women as men report suffering from constipation. According to Chutkan, that’s due at least in part to our colons, which are 10 centimeters longer on average than men’s meaning it can take longer for our poop to make its way through. If youre looking for a constipation antidote, upping your fruit, vegetable, and water intake is a good place to start. This shift in your diet will lead to softer, bulkier stools that evacuate more easily.

The medical community is just starting to understand the connections between gut health and mental health. We do know that roughly 90 percent of the bodys serotonin, what Chutkan calls the feel-good hormone, is made in the intestine with the help of bacteria there. Research indicates that the mix of microorganisms in our guts (referred to as our “gut microbiomes”) also influences the production of other neurochemicals, such as GABA and dopamine.

All signs point to importance of the health of your gut microbiome, which Chutkan says is influenced by “what you eat, what medications you take, your living environment, and your contact with nature.” Eating fiber-rich plant foods and avoiding unnecessary rounds of antibiotics, which can disrupt your microbiome, appear to be good steps toward gut health.

Whether you poop twice a day or once every two days, dont stress too much about the schedule. According to Chutkan, People who eat a high fiber plant-based diet may have up to three or four stools a day… Some people only go a few times a week because of slow motility. Both ends of the spectrum from as much as three times a day to as little as three times a week are fine. (That is, as long as your pattern is relatively consistent if, for example, you go suddenly from having two bowel movements a day to two a week, something could be awry).

What’s important is the consistency of the stools you do produce. Consistency tells us a lot about whats going on inside: Very hard stools can be a sign of not enough plant fiber or water, and very loose stool can be a sign of an inflamed colon,” Chutkan says. Generally speaking, you should strive for a smooth, soft, unbroken stool that is several inches long.

Each time you pass a bowel movement, youre ridding your body of biological debris. The longer is takes to clear these waste products out, the more unnecessary exposure you get to toxins in your stool. So although you need food to stay in your body long enough for you to effectively absorb nutrients, you dont want it to linger too long. “Within 48 hours is considered a healthy transit time,” Chutkan says. “People who eat a plant-based diet will generally have faster transit time compared to a diet high in animal protein and fat. Doctors sometimes test colonic transit time for diagnostic purposes using high-tech markers and imaging tools. If youre the DIY type, you can just eat corn, beets, or whole flax seeds and track how long it takes for that food to appear in your poo.

Typically, you want poop that is a deep, brown color that looks like melted chocolate, Chutkan says. Other shades, including yellow, green, red, and black, are cause for concern if they persist. Yellow stool could signify the presence of a parasite, for example giardia; green stool could be evidence of a C. diff infection; red stool could be a sign of bleeding from the colon; and black stool could be the result of bleeding from the upper gastrointestinal tract.

However, sometimes colorful stool is perfectly fine. Beets can turn your poop red. Iron supplements can turn it black (consult a doctor about whether you need additional iron before you start popping supplements, since too much iron can make you sick.) Green leafy vegetables can turn your stool a gentle grassy green, while that blue raspberry slushie you grabbed at the gas station could also make for an unusually pigmented deuce. The bottom line is to stay attuned to inexplicable changes in the color of your poop, and don’t hesitate to consult a doctor if anything seems out of whack.

Poop gets a bad rap for being malodorous, but according to Chutkan, “in general, if you eat a healthy, unprocessed plant based diet youll have healthy, non-smelly poo. To achieve a less fragrant stool, cut back on high-sulfur foods, including meat, as well as high-fat, high-sugar, processed foods. A caveat: Cruciferous vegetables such as broccoli, brussels sprouts, and cabbage might make your bathroom trips a bit smellier, but their health benefits make it worth it.

What comes out is a direct reflection of what goes in!” Chutkan says. “If youre constipated, have smelly poo, lots of gas and bloating, or slimy loose stool, you need to take a good look at your diet and lifestyle, not just head for the medicine cabinet.” A diet rich in unprocessed plant based foods is the surest ticket to achieving what Chutkan calls “Stool Nirvana”: no- or low-odor, bulky, chocolatey brown poo, which passes cleanly and sinks to the bottom of the bowl. Its a poo, she says, that leaves you feeling “cleansed” and “bright” and who doesn’t want that?

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Celiac Disease or Gluten Intolerance-What you Need to know to Avoid Food Allergies – (press release)

Sep 7th, 2017
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Ingesting wheat can cause pain and inflammation throughout your body. The agriculture revolution has allowed our foods to become filled with toxins. Humans are not meant to digest such toxins. If you are waking up everyday in pain and feeling like youre have brain fog, call your chiropractor to find out how wheat can affect your spinal alignment and cause your joints to hurt.

Many people think that celiac disease, gluten intolerance and an allergy to wheat are the same problem. Celiac disease is a genetic issue that requires special testing to diagnose. If you suffer from allergies to wheat and gluten, then that is an allergic response that is measurable on blood and skin test. Gluten intolerance is a digestive issue and can be managed through diet, stress reduction, and spinal adjustments.

Celiac diseaseis inherited and can cause a multitude of digestive issues such as abdominal pain and inflammation. Celiac disease is a lifelong problem, butwheat issue or intoleranceis most common in children and in middle aged people whose hormones have changed. Change your diet to help reduce wheat intolerance and seek chiropractic care to be sure the nerves to the intestinal/digestive track are open and able to promote the spinal health that can affect digestive health.

Non celiac gluten intoleranceis usually less severe thanceliac disease.For example, the symptoms of theses conditions dont always includeleaky gut syndrome. Leaky gut is when your body isnt digesting its nutrients properly. Toxins are able to leak out of the gut into your body systems. This can lead to disease, arthritis, pain and irritability. Through good nutrition and great chiropractic care, you can promote your body to heal itself.

If you find that you are getting stuffy, coughing, having joint pain or having headaches after eating, you may be having an allergic reaction to the additives in your foods. You might even suffering from gluten intolerance. You might also notice that every time you eat chips, bread, spaghetti and some cereals you feel lethargic with lack of concentration. Making some healthy changes in your diet to include more whole foods and less packaged foods, along with regular chiropractic adjustments, can get you on your way to feeling your best.

You may find yourself having more allergies after special occasions or other events that make you prone to eating foods that you dont normally eat. Your gut could be attacking itself. Perhaps your immune system could be attacking the peptide gliadin in gluten. There are some foods that you can avoid to help your body to not overreact with an allergic response. You can alter your eating habits to decrease the inflammation response in your body.

Are you getting your yard ready for planting flowers and grass? Did you know that the pesticides that you are using could be causing you to have brain fog, joint swelling and an increase in allergy issues?Herbicides, pesticides, chlorines and BPAs in your plastics could be contributing to your health.Chiropractic and nutrition go hand and hand to help you reach optimal health.

There are a number of foods that may be causing your allergic reactions, ADD/ADHD, histamine reactions or memory problems.

Some of the foods include but not limited to are:

The normal allergy testing may not be very helpful. There are other ways you can figure out if you are having a histamine response to these or others foods and toxins. Call your local chiropractor to find out how you can measure your histamine response or to see if there is a spinal issue that may be contributing to the symptoms.

Eating the wrong foods can cause you to have a decrease in focus and mood swings. Did you know your food choices affect your personality in a way that could negatively impact your relationships with others? Eating the right foods for optimal focus and energy can make a huge difference in how your emotions play out throughout the day. Your food also has an effect on your spine health.

If you are eating fast foods, packaged foods and manufactured foods, you are most likely experiencing less than optimal energy levels. The types of foods you eat contribute greatly to your over all health and sense of well being.

You cant figure out why your not losing weight in spite of changing your diet. Did you know that your soaps, cleaners, makeup, shampoo, detergents, and deodorants can not only cause you to gain weight but can alsobe causing your allergies to worsen?

Salicylates in your products can also be causing you to have joint pain, weight gain, irritability and ADD/ADHD symptoms. Some nuts and fruits also contain these by products. You might need to look at your bathroom and kitchen products in order to lose weight and gain more focus. chemical laden p products can also affect your spine, causing issues such as pain and inflammation.

You might be wondering that if you currently are experiencing a food intolerance will you always have a food intolerance? If you are stressed or are experiencing lot of lifestyle changes, you may not be able to make good nutritional choices. You also may not be getting the rest you need. The ongoing stress may be preventing you from having enough recovery time before more stress comes your way.

This ongoing cycle can cause your DNA to become altered. It may seem there is no hope for regaining good health again. Great news! There are ways to suppress the part of your DNA that is suddenly overreacting to the stress signals in your body to calm back down. There are lifestyle changes that you can implement to help you optimize your health.

Your chiropractor can help you to find out if you have a real DNA issue or if the problem is an intolerance caused from stress. Other factors could include spinal blocks that could be causing your digestive system to have trouble processing foods and vitamins effectively.

You might be wondering why your immune system is on overload causing your health to decline. Your digestive tract seems to not be working properly causing you to be constipated and/or to have diarrhea for no known reason. You may not able to carry out your daily actives because of this increase in health issues.

Have you thought of your drinking water as a chemical soup? Add eating wheat to that chemical soup, and you could be gluing your intestinal muscles to the wall of your intestines. This can cause leaky gut syndrome. Then you wonder why you wake up with swollen joints, constipation, lack of concentration and low energy. Chiropractic can help you to find a solution to your nutritional problems and your spinal issues that are causing you muscle stiffness, pain and or headaches as well as aggravating your allergy symptoms.

Dr. Teresa Jones is a highly sought after whole health chiropractor in Garland, Tx. The Q4 Synergy Technique is a program, developed by Dr. Jones, that can be implemented into any practice, such as chiropractors, doctors, massage therapists, personal business owners, etc. You will learn valuable tools for hiring and building a successful team, innovative business practices and other well researched, documented, and proven ways to generate more income for your business.Call Dr. Jones today for more information about you can learn to grow your business to make more money.

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Carriker Chronicles: Adam’s weight loss story, workout plan and diet for weight loss – Omaha World-Herald

Sep 7th, 2017
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All year round, Adam Carriker is taking the pulse of Husker Nation. In the “Carriker Chronicles” video series, he breaks down the latest NU news, upcoming opponents, player updates and recruiting information, and he offers his insight into the X’s and O’s and more.

In Wednesday’s episode, Carriker shares his post-NFL weight loss story, gives his workout plan and diet for successful weight lossand more.

Want more Chronicles? Follow Carriker on Twitter and Facebook and sign up to get an email whenever a new show is posted.

When Adam Carriker talks, you’ll want to listen. Get every episode of the “Carriker Chronicles” in your inbox.

Here’s the transcript from today’s show:

“Welcome to the Carriker Chronicles, the peoples show and today is Workout Wednesday and I wanna tell you about how I put on 100 pounds and then, I lost 100 pounds. So from the time I graduated high school, 13 years later from when I was done playing in Nebraska and in the NFL. 13 years later, I gradually went from 220 to 320 from lifting in the weight room, Husker power and playing in the NFL, playing 3-4 defensive end and nose guard in the NFL as well. I just gradually got bigger and stronger and stronger as the game and my job required me to do.

Now, when I retired, I decided I didnt want to be 320 anymore. Just wasnt healthy for life, been through a lot of aches and pains in football, just what it is. And so I decided I wanted to take about six months and lose that 100 pounds. So what I did is I got a diet. I got a workout regimen cause this is unlike anything Ive ever done in my entire life. I mean one week ago you fine folks at home watching me bench 550 pounds. I like to bench press refrigerators, and I like to squat mobile homes. Thats what I like to do. Ive never liked cardio. Ive never liked anything over five reps. I hate taking I like taking a lot of rest in between my sets. Thats just how you lift heavy. Thats how Ive always liked to train. Thats just me. This is completely different.

To lose weight, you wanna do high reps, starting 20 reps, to 10 reps, to 15. Anything below 10, you dont really wanna go below that if you are trying to lose weight. Anywhere from 10 to 20 reps. You want low rest. You want at the most 90 seconds in between your rests and your sets, or 30 seconds, which is a lot of what I did a lot of the time and I would super set. So Id do a set of bench, Id go do a set of pull-ups. Id wait 30 seconds. Well, that was foreign to me, but thats what I did. I did a whole lot of cardio. I did six days a week of cardio. I did upper body twice a week, lower body twice a week, and then twice a week Id do cardio with core. So for you fine folks at home, I would suggest four to six days a week, and I would suggest lifting and cardio and core involved in those. And Ill just tell you a little bit about what I did. So for me, Mondays and Thursdays was upper body and cardio. Tuesday and Fridays was lower body and cardio.

Im looking at my old workout right now that I used to have, and Wednesday was cardio and then it was core. And Im gonna put this whole entire workout in the transcript for you fine folks at home to see, so I dont have to detail it all out on the show. So you can check it out at your leisure at your own depth in the transcript. Thats my workout. Thats the gist of some of the things you wanna take from the workout aspect of it.

With the cardio, I would suggest mixing it up. I mean theres stair climber. Theres elliptical. Theres treadmill. You can do plyo box jumps. You can play basketball, make sure its an intense game. You can run outside. Theres all sorts of different things you can do. Mix up that cardio so that you dont get bored and intervals. While youre doing your cardio, intervals is the best way to lose weight. So run hard for 90 seconds, rest. Run hard for a minute, rest. Run hard for 30 seconds, rest. Thats kind of how you want your intervals to be, anywhere from 30 seconds to 90 seconds.

Now, as far as the diet, which is important, probably more important than anything else. Even if you arent able to work out because theres something bothering you physically, just follow the diet aspect of this, which I also have right here. My same diet. Im gonna put that up on the transcript as well and you can check it out at your own leisure and depth as you want to do so in the future, or immediately following the show would absolutely be the best. But, the things is the diet is more important than anything because what you put into your body, its like fuel in a race car. You put and Ive done this before, Ive put kerosene in my car one time by accident. Its like putting kerosene in a race car instead of premium leaded gas or unleaded gas or whatever the best gas is, Im not much of a mechanic.

But as far as the diet goes, that was foreign to me as well because Ive never done drugs, Ive been drunk once in my life and Ill just confess right now. It was at my Washington State recruiting visit and my dad was there. I was hungover the next day, sick as a dog and we managed to fool them. Dad if youre watching this, Im sure you know by now. I think I told you years later. But anyways, my vice was food. I would go into Burger King, Hey, Adam. How you doing? I would go into Taco Bell. Adam, do you want your regular? Like to me everyone had a vice. Food cant be the worst thing in the world, so that was my vice. So for me, Id never eaten like this before in my entire life either. It was a great challenge and something Id never ever done in my entire life.

Now, Im just gonna briefly cover the diet aspect of this. You want your breakfast to be your biggest meal of the day because you need your energy, you need to have some healthy carbs, some healthy sugars so you have a little pep in your step for the entire day, so youre not dragging. And also, as the day goes along, your body digests what you ate in the morning. If you have a big supper, it stillit wont be as digested, so the scale isnt gonna like you as much. So as the day goes along, you want to eat less and less and less.

So my breakfast was the biggest meal of the day, Id have a green smoothie. Thered usually be a couple fruits in there, a banana, blueberries, goji berries, raspberries, some of the super fruits. Id put a serving of greens in there whether it be kale, spinach, power greens, something of that nature. A little bit of protein powder, it helps give it a little thickness, a little flavor to it as well. The other thing that I would put in there was some nuts. You know whether it be almonds, Brazil nuts, or walnuts. Those things are really good. Thatd be my green smoothie, and I would either have some scrambled eggs, or Id have, and Im not gonna lie to you this was not the best tasting thing under Gods hot sun, but I would have those little packets of grilled chicken breasts. I would take it out and I would just eat it. Its not very many calories, and its 42 grams of protein. Bam, just like that. Not the best tasting thing in the world, so you can do scrambled eggs instead. And for those healthy carbs have some whole grain toast or possibly some oatmeal.

And after Id go workout, what I just talked about a little bit, Id have a post-workout shake. You know, three scoops of protein, maybe some keratin, some glutamine, put a couple of scoops of some of the greens powder mix that Id had discovered that I really like really well called Green Greens X, free plug right there for you. You owe me fine, fine company of, of nutritional supplements you. But thats what Id have afterwards also with fish oil supplement Id take a tablespoon of it. Give you a little extra energy. Help you recover as well. And you can read the rest of whats in this diet that I ate, but gradually as the day went along, I ate a little bit less and less. You want more in the morning for energy and gradually your body digests and you wanna eat less throughout the day.

Now the main thing you wanna do is you wanna eat protein four to five times a day. That helps your body recover. You also want to eat greens four to five times a day. That helps your body heal from these workout and from what youre putting your body through at the moment to try to lose this weight. And when you have just straight protein and greens those are called fire meals because that is exactly what you need and its nothing more. So youre still supplying your body nutrients. Yet, youre giving it the minimum amount that it needs, so thats how you can lose the weight.

And the things you need to keep track of, keep track of calories, carbs and your sugars. Those are the three things to keep track of the most, and if youre gonna get some supplements, which I highly advise, a multivitamin, a digestine, and as I previously mentioned before fish oil, glutamine, and some keratin as well.

And on Sundays you do get a cheat meal ladies and gentlemen. For me, that was my sanity. Id start planning that thing on Monday. Where I was gonna go, what I was gonna do, what I was gonna eat. Dont obsess about it. It just gave me something to look forward to and helped me personally keep my sanity. And I could enjoy it every single Sunday.

But now, one of the biggest things Ive found was that this was a six month process for me, and about two months in, I lost a ton of weight, and I took an unload week. I chilled for a week because I want, I dont want it to be a diet. Dont go on a diet. Do not go on a diet. Take The Biggest Loser. More often than not, the winner from that show will, way more often than not if you go back and do your research, the winner from that show from each season that they had now weighs more or as much or more than before they lost all that weight. Diets dont last because you go mentally crazy, and sometimes they can alter your metabolism and make things way worse.

So, I wanted a lifestyle change. So, I mentally enjoyed working out and eating like I had never done in my entire life. For me, it was a brand new challenge, and I was excited about it. I enjoyed it.

After unload week, my biggest concern was putting on weight during that week, and I did not. But, I just had a hard time coming back. In fact, I was posting every Wednesday, working out. It was weight loss Wednesday at the time. People were following me, and I quit posting about it because I decided I needed to take a little bit more of a break. Now, just cause your tired. Just cause its hard. Just cause youre hungry dont give in. Dont beno, no, no, no. Keep going, but if you feel yourself starting to go crazy and coo-coo, that ladies and gentlemen, thats when you gotta make a lifestyle change and not just go for a fad diet.

Now, so, I took a little bit more time off, and when I came back, I was a little bit more rejuvenated. It still wasnt easy because it is challenging. But gradually over the rest of that time because I lost a lot of weight upfront, decided to chill out so I wouldnt drive myself crazy and then, over the last couple of months, over those six months, the remainder of that time, I lost the rest of the weight gradually, so that I would not go crazy and put it back on.

Now, its all based on what, how you feel. If you feel like youre good, keep pushing on. Four days a week. Six days a week. Six months. A year. Whatever you can do to last long term.

There was a guy, who was in the army, who hit me up. Sir, Adam, how do I lose weight? I sent him exactly what is on these papers, which will be in the transcript. He just hit me up about a couple months ago and he just hit me up about two weeks ago, about six weeks later and said, ‘Ive lost 51 pounds. Thank you, sir.’ Congratulations to you sir because you have done the work.

Now, full disclosure, I weight 260 pounds today. 220, 320, to 220. Why am I 260? Ill be brutally honest with you, when I got to 240, I looked in the mirror, and I didnt want to lose anymore. I was getting too skinny, but I wanted to reach my goal. As soon as I got to 220, I got right back to 240, and gradually over the last few months Ive discovered, so that I can enjoy food, lift the way I want, 260s where I am. Largest arms on the D-line baby. Check out the Carriker Chronicles., my Facebook and Twitter, easiest way to access the show. Sign up for the email notifications, have it right at your finger tips. That was your Workout Wednesday with tip of the week. Youre welcome.”

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Carriker Chronicles: Adam’s weight loss story, workout plan and diet for weight loss – Omaha World-Herald