The 1 Week DIT

08/01/2020

⭐️⭐️⭐️⭐️⭐️Evolving fitness

Experts say Movement is the latest example of how exercise methods can change over time. http://bit.ly/2SFoGkj
“Fitness has evolved from the same repetitive exercises to what we now refer to as functional training.

This is more about being able to move your body in many planes so you can mimic actual activities in the real world,” Pam Peeke, MD, MPH, FACP, FACSM, a fitness expert and national spokesperson for the ACSM, told Healthline.

“Challenging your body with a variety of body positions and postures is always a good way to stay fit,” she explained. “However, to be optimally fit, one needs to make certain to include training with balance, flexibility, endurance, and strength as well as high-intensity interval training.”

One Movement studio in Boulder, Colorado, states that this fitness philosophy will enable users to build “a robust user manual for your body. You will know how to connect and disconnect, how to be hard and how to be soft, how to be strong and how to be flexible, how to be quick and how to be still.”http://bit.ly/2SFoGkj

08/01/2020

⭐️⭐️⭐️⭐️⭐️Fitness 2020: ‘Hanging’ and Other Trends to Look For

An exercise routine known as “Hanging” or “Movement” is becoming trendy in some fitness studios.
Advocates say a person can improve their fitness and strength without using weights or other equipment. http://bit.ly/2SFoGkj

Experts say hanging is a healthy way to build core strength, but they note it’s not for everyone.
As 2019 draws to a close, many people are pondering their fitness goals for next year.

Running, spinning, and high-intensity interval training (HIIT) workouts are well known, but now gym-goers can just hang out — literally.

This fitness practice, part of a philosophy known as Movement, has already garnered a following in studios in New York City and Colorado.

The principle behind the exercise routine is that by moving the body in the right way, a person can improve their fitness and strength without the use of equipment or weights.

One studio refers to it as a mixture of yoga, CrossFit, capoeira (a form of martial arts), gymnastics, and circus skills.
A newly opened studio in the West Village in New York City states that the exercise can “awaken the muscles and joints that modern fitness methods often overlook.”

Walt Thompson, PhD, an associate dean and professor at Georgia State University and a former president of the American College of Sports Medicine (ACSM), says the principles of Movement have been around for a while.

“It’s a nice way to package bodyweight exercise, but nothing new,” Thompson told Healthline. “Using body weight as a way to exercise has been trending worldwide since the economic recession of 2008.

Gyms were looking for low-cost delivery of exercise programming, and what’s more economical than using no equipment? Bodyweight training has been used effectively as a form of exercise — even as simple as a pushup, a pullup, or situp — for many years, if not centuries.”

Movement instructors encourage students to develop their minds and bodies while building strength, coordination, and mobility.
The exercise can involve kicking, hanging from a bar, balancing, climbing, and floor work as well as breathing techniques.

08/01/2020

⭐️⭐️⭐️⭐️⭐️Pace yourself

The best way to hit your fitness targets is to work up to them gradually. It takes time to get fit and build strength, so don’t expect changes overnight. http://bit.ly/2SFoGkj

“When you gradually yet consistently work towards new fitness goals, your body is able to adjust and strengthen at a cadence that doesn’t make you feel defeated or overwhelmed — as you may feel if you step into something that is too intense,” Toomey said.

Zarabi, along with many other experts in the therapy world, recommends setting “SMART” goals — “they’re specific, they’re measurable, they’re attainable, they’re relevant, and they’re timely,” she said.

In other words, set clear, specific goals — e.g. visit the gym for 30 minutes three times a week — that are actually realistic and not so far-fetched.
Additionally, find a physical activity that you actually enjoy doing.

“What we’ve made exercise to be is something on their to-do list,” says Zarabi.
Rather than making the gym all about losing weight, it’s better to approach fitness as a way to relax, make time for yourself, and feel that rush of endorphins.

If you struggle with taking a moderate approach, it may be worth investing in a personal trainer who can guide you through your workouts.

Toomey also recommends scheduling your workouts as if they were meetings. Coordinate with a friend who can motivate you along the way and help you hold yourself accountable.
After all, when it comes to fitness, community is the key to staying the course.http://bit.ly/2SFoGkj

08/01/2020

⭐️⭐️⭐️⭐️⭐️Working out too hard causes burnout and injuries!

Deanna Crosby, the clinical director at New Method Wellness in San Juan Capistrano, California, says she sees a lot of people go at their fitness goals too hard in the new year who end up fizzling out. http://bit.ly/2SFoGkj

“When you haven’t created enough space in your life for a goal it can become overwhelming, and you begin to push too much during one time,” Crosby said.

It’s better to look at fitness as a lifetime goal and part of your daily routine, not something to swiftly check off your list.
But overdoing it too quickly isn’t only going to cause you to burn out — it’s also unsafe and can easily cause an overuse injury, which is only going to further set back your fitness.
If your muscles aren’t used to all the exercise, they can get strained.

As Zarabi puts it, “it’s easier to exercise the wrong way than it is the right way — and that’s what leads most people to injury and prevents them from sticking to their fitness goals.”

08/01/2020

⭐️⭐️⭐️⭐️⭐️Trying a New Workout in the New Year? Why You Shouldn’t Go Full Throttle

One study found that up to 73 percent of people who set fitness resolutions end up quitting before hitting their targets.
Experts say don’t push yourself too much at the beginning of the year, which could lead to injury. http://bit.ly/2SFoGkj
Instead experts suggest pacing yourself in order to gain results over the long term.

Each year, millions of people make a promise to themselves to get their fitness in check in the New Year.
In fact, exercising more, eating healthier, and losing weight are the most common New Year’s goals, accounting for roughly a third of all resolutions, according to a 2018 Marist Poll survey sponsored by NPR and PBS NewsHour.

But, the plan to go hard at the gym often ends up backfiring. One 2012 study found that up to 73 percent of people who set fitness resolutions end up quitting before hitting their targets.
While many people find it too challenging to stay on track and make time for the gym, others overcommit to working out and burn out fast or get injured.
Here’s how to avoid joining the 73 percent who never reach their New Year fitness goals.

‘New Year, New Me’ isn’t the best approach
The New Year is often marketed as a time for improvement or new beginnings. There’s a lot of buzz and pressure from our society to live by the slogan “New Year, New Me.”

“This can excite and motivate people in the beginning but often leads to unrealistic expectations and commitments instead of gradually integrating new habits so that they become part of your lifestyle,” says Taryn Toomey, the founder of the physical conditioning workout The Class.
As a result, some people end up putting a lot of pressure on themselves to do an extreme amount of exercise in a short amount of time.

“Too many people don’t know their limits and sometimes our minds can be a little deceiving where we think we could do more than we actually could,” Sharon Zarabi, a registered dietitian and personal fitness trainer in New York, told Healthline.
Rather than setting a New Year resolution that you have to uphold, Zarabi recommends adopting a new day resolution in which every day provides a new opportunity to get closer to your goals.

04/01/2020

⭐️⭐️⭐️Keto Dieting? Here Are 10 Foods You Must Have In Your Kitchen!

🔥💥The ketogenic diet is a very successful weight-loss program. It utilizes high fat and low carbohydrate ingredients in order to burn fat instead of glucose. Many people are familiar with the Atkins diet, but the keto plan restricts carbs even more. http://bit.ly/2QO0QjI

Because we are surrounded by fast food restaurants and processed meals, it can be a challenge to avoid carb-rich foods, but proper planning can help.

Plan menus and snacks at least a week ahead of time, so you aren't caught with only high carb meal choices. Research keto recipes online; there are quite a few good ones to choose from. Immerse yourself in the keto lifestyle, find your favorite recipes, and stick with them.

There are a few items that are staples of a keto diet. Be sure to have these items on hand:

Eggs - Used in omelets, quiches (yes, heavy cream is legal on keto!), hard boiled as a snack, low carb pizza crust, and more; if you like eggs, you have a great chance of success on this diet
Bacon - Do I need a reason? breakfast, salad garnish, burger topper, BLT's (no bread of course; try a BLT in a bowl, tossed in mayo)
Cream cheese - Dozens of recipes, pizza crusts, main dishes, desserts
Shredded cheese - Sprinkle over taco meat in a bowl, made into tortilla chips in the microwave, salad toppers, low-carb pizza and enchiladas
Lots of romaine and spinach - Fill up on the green veggies; have plenty on hand for a quick salad when hunger pangs hit
EZ-Sweetz liquid sweetener - Use a couple of drops in place of sugar; this artificial sweetener is the most natural and easiest to use that I've found
Cauliflower - Fresh or frozen bags you can eat this low-carb veggie by itself, tossed in olive oil and baked, mashed in fake potatoes, chopped/shredded and used in place of rice under main dishes, in low-carb and keto pizza crusts, and much more
Frozen chicken tenders - Have a large bag on hand; thaw quickly and grill, saute, mix with veggies and top with garlic sauce in a low carb flatbread, use in Chicken piccata, chicken alfredo, tacos, enchiladas, Indian Butter chicken, and more
Ground beef - Make a big burger and top with all sorts of things from cheese, to sauteed mushrooms, to grilled onions... or crumble and cook with taco seasoning and use in provolone cheese taco shells; throw in a dish with lettuce, avocado, cheese, sour cream for a tortilla-less taco salad
Almonds (plain or flavored) - these are a tasty and healthy snack; however, be sure to count them as you eat, because the carbs DO add up. Flavors include habanero, coconut, salt and vinegar and more.

The keto plan is a versatile and interesting way to lose weight, with lots of delicious food choices. Keep these 10 items stocked in your fridge, freezer, and larder, and you'll be ready to throw together some delicious keto meals and snacks at a moment's notice.

The ketogenic diet is a healthy option for anyone who wants to lose weight. Visit the Healthy Keto website, a valuable resource where keto dieters can access meal ideas and keto diet facts.

04/01/2020

⭐️⭐️⭐️Recommended Foods!

🔥💥Keto diet adherents are encouraged to consume foods like meat, fatty fishes, dairy products such as cheeses, milk, butter and cream, eggs, produce products possessing low carbohydrate concentrations, condiments like salt, pepper and a host of other spices, various needs and seeds and oils like olive and coconut. http://bit.ly/2QO0QjI

On the other hand, certain foods should be avoided or strictly limited. Said items include beans and legumes, many fruits, edibles with high sugar contents, alcohol and grain products.

Keto Diet Benefits To Individuals Over 50

Keto diet adherents, especially those aged 50 and older, are said to enjoy numerous potential health benefits including:

Increased Physical And Mental Energy

As people grow older, energy levels might drop for a variety of biological and environmental reasons. Keto diet adherents often witness a boost in strength and vitality. One reasons said occurrence happens is because the body is burning excess fat, which in turn gets synthesized into energy. Furthermore, systemic synthesis of ketones have a tendency to increase brain power and stimulate cognitive functions like focus and memory.

Improved Sleep

Individuals tend to sleep less as they age. Keto dieters often gain more from exercise programs and become tired easier. Said occurrence could precipitate longer and more fruitful periods of rest.

Metabolism

Aging individuals often experience a slower metabolism than they did during their younger days. Long-time keto dieters experience a greater regulation of blood sugar, which can increase their metabolic rates.

Weight Loss

Faster and more efficient metabolism of fat helps the body eliminate accumulated body fat, which could precipitate the shedding of excess pounds. Additionally, adherents are also believed to experience a reduced appetite, which could lead to a diminished caloric intake.

Keeping the weight off is important especially as adults age when they may need less calories daily compared to when living in there 20s or 30s even. Yet it is still important to get nutrient rich food from this diet for older adults.

Since is common for aging adults to lose muscle and strength, a high protein specific ketogenic diet may be recommended by a nutritionist.

Protection Against Specific Illnesses

Keto dieters over age 50 could reduce their risk of developing ailments such as diabetes, mental disorders like Alzheimer's, various cardiovascular maladies, various kinds of cancer, Parkinson's Disease, Non-Alcoholic Fatty Liver Disease (NAFLD) and multiple sclerosis.

Aging

Aging is considered by some as the most important risk factor for human illnesses or disease. So reducing aging is the logical step to minimize these risk factors of disease.

Good news extending from the technical description of the ketosis process presented earlier, shows the increased energy of youth as a result and because of the usage of fat as a fuel source, the body can go through a process where it can misinterpret signs so that the mTOR signal is suppressed and a lack of glucose is evident whereby it is reported aging may be slowed.

Generally for years, multiple studies have noted that caloric restriction can aid to slowing aging and even increase lifespan. With the ketogenic diet it is possible, without reducing carories to have an effect on anti aging. An intermittent fasting method used with the keto diet can also have an effect on vascular aging.

When a person fasts intermittently or when on the keto diet, BHB or Beta-Hydroxybutyrate is produced that is believed to induce anti-aging effects.

To be fair, as reported in the US National Library of Medicine National Institutes of Health article "Effects of Ketogenic Diets on Cardiovascular Risk Factors" in May 2017; the ketogenic diets, which are very low in carbohydrates and usually high in fats and/or proteins is used effectively in weight loss during treatment of obesity and cardiovascular diseases. However, an important note in the article was that "Results regarding the impact of such diets on cardiovascular risk factors are controversial" and "Moreover, these diets are not totally safe and can be associated with some adverse events. "

04/01/2020

Why The Keto Diet Is So Effective for People Over 50
By Leon Edward |

The keto diet has gained in popularity in recent years and has become a nutritional plan favored by individuals of all ages. That said, this dietary roadmap might precipitate particularly important health benefits to persons over age 50.http://bit.ly/2QO0QjI

Keto Diet Overview

Scientifically classified the ketogenic diet, this nutritional plan stresses the decreased consumption of foods containing carbohydrates and an increased intake of fats. The reduced intake of carbohydrates is said to eventually place the bodies of participating dieters into a biological and metabolic process known as ketosis.

Once ketosis is established, medical researchers opine the body becomes especially efficient in burning fat and turning said substances into energy. Moreover, during this process, the body is thought to metabolise fat into chemicals categorised as ketones, which are also said to provide significant energy sources.

[An accelerator of this is an intermittent fasting method where the restricting of carbs causes your body to access the next available energy source or ketones that are derived from stored fat. In this absence of glucose, fat is now burned by the body for energy.]

There are a number of other specific ketogenic diets including:

Targeted (TKD)

Those participating in this version gradually add small amounts of carbohydrates into their diet.

Cyclical (CKD)

Adherents to this dietary plan consume carbohydrates on a cyclical basis like every few days or weeks.

High-Protein

High-protein diet observers consume greater quantities of protein as part of their dietary plans.

Standard (SKD)

Typically, this most commonly practices version of the diet intake significantly diminished concentrations of carbohydrates (perhaps as little as five percent of all dietary consumption), along with protein-laden foods and a high quantity of fat products (in some cases, as much as 75 percent of all dietary needs).

In most cases, the average dieter or someone who is new to the keto diet partakes in the standard or high-protein versions. The cyclical and targeted variations are usually undertaken by professional athletes or persons with very specific dietary requirements.

"Discover The 7 Stage Cycle The Ultra-Wealthy Use to Predict the Financial Future" Are You Prepared For the Next Crash? If you are looking to-the Right Way to Manege your Future Wealth then......

03/01/2020

💥The key distinction between the keto diet and the standard US,UK or Paleo diets is that it contains far fewer carbs and much more fat. 💥

🔥The keto diet results in ketosis with circulating ketones ranging from 0.5-5.0 mM. This can be measured using a home blood ketone monitor with ketone test strips. (Please know that testing ketones in urine is not accurate.)

How To Formulate A Keto Diet

1. Carbohydrates

For most people, to achieve ketosis (getting ketones above 0.5 mM) requires them to restrict carbs to somewhere between 20-50 grams (g)/day. The actual amount of carbs will vary from person to person. Generally, the more insulin resistant a person is, the more resistant they are to ketosis. Some insulin sensitive athletes exercising vigorously can consume more than 50 g/day and remain in ketosis, whereas individuals with type 2 diabetes and insulin resistance may need to be closer to 20-30 g/day.

When calculating carbs, one is allowed to use net carbs, meaning total carbs minus fiber and sugar alcohols. The concept of net carbs is to incorporate only carbs that increase blood sugar and insulin. Fiber does not have any metabolic or hormonal impact and so do most sugar alcohols. The exception is maltitol, which can have a non-trivial impact on blood sugar and insulin. Therefore, if maltitol is on the ingredient list, sugar alcohol should not be deducted from total carbs.

The level of carbs one can consume and remain in ketosis may also change over time depending on keto adaptation, weight loss, exercise habits, medications, etc. Therefore, one should measure his/her ketone levels on a routine basis.

In terms of the overall diet, carb-dense foods like pastas, cereals, potatoes, rice, beans, sugary sweets, sodas, juices, and beer are not suitable.

Most dairy products contain carbs in the form of lactose (milk sugar). However, some have less carbs and can be used regularly. These include hard cheeses (Parmesan, cheddar), soft, high-fat cheeses (Brie), full-fat cream cheese, heavy whipping cream, and sour cream.

A carb level less than 50 g/day generally breaks down to the following:

5-10 g carbs from protein-based foods. Eggs, cheese, and shellfish will carry a few residual grams of carbs from natural sources and added marinades and spices.
10-15 g carbs from non-starchy vegetables.
5-10 g carbs from nuts/seeds. Most nuts contain 5-6 g carbs per ounce.
5-10 g carbs from fruits such as berries, olives, tomatoes, and avocados.
5-10 g carbs from miscellaneous sources such as low-carb desserts, high-fat dressings, or drinks with very small amounts of sugar.
Beverages
Most people require at least half a gallon of total fluid per day. The best sources are filtered water, organic coffee and tea (regular and decaf, unsweetened), and unsweetened almond and coconut milk. Diet sodas and drinks are best avoided as they contain artificial sweeteners. If you drink red or white wine, limit to 1-2 glasses, the dryer the better. If you drink spirits, avoid the sweetened mixed drinks.

2. Protein

A keto diet is not a high protein diet. The reason is that protein increases insulin and can be converted to glucose through a process called gluconeogenesis, hence, inhibiting ketosis. However, a keto diet should not be too low in protein either as it can lead to loss of muscle tissue and function.

The average adult requires about 0.8-1.5 g per kilogram (kg) of lean body mass per day. It is important to make the calculation based on lean body mass, not total body weight. The reason is because fat mass does not require protein to maintain, only the lean muscle mass.

For example, if an individual weighs 150 lbs (or 150/2.2 = 68.18 kg) and has a body fat content of 20% (or lean body mass of 80% = 68.18 kg x 0.8 = 54.55 kg), the protein requirement may range from 44 (= 54.55 x 0.8) to 82 (= 54.55 x 1.5) g/day.

Those who are insulin resistant or doing the keto diet for therapeutic reasons (cancer, epilepsy, etc.) should aim to be closer to the lower protein limit. The higher limit is for those who are very active or athletic. For everyone else who is using the keto diet for weight loss or other health benefits, the amount of daily protein can be somewhere in between.

Best sources of high quality protein include:

Organic, pastured eggs (6-8 g of protein/egg)
Grass-fed meats (6-9 g of protein/oz)
Animal-based sources of omega-3 fats, such as wild-caught Alaskan salmon, sardines, and anchovies, and herrings. (6-9 g of protein/oz)
Nuts and seeds, such as macadamia, almonds, pecans, flax, h**p, and sesame seeds. (4-8 g of protein/quarter cup)
Vegetables (1-2 g of protein/oz)

3. Fat

Having figured out the exact amounts of carbs and protein to eat, the rest of the diet comes from fat. A keto diet is necessarily high in fat. If sufficient fat is eaten, body weight is maintained. If weigh loss is desired, one should consume less dietary fat and rely on stored body fat for energy expenditure instead.

03/01/2020

💥🔥What Is Keto?💥🔥

Normally, the body uses glucose as the main source of fuel for energy. When you are on a keto diet and you are eating very few carbs with only moderate amounts of protein (excess protein can be converted to carbs), your body switches its fuel supply to run mostly on fat.

The liver produces ketones (a type of fatty acid) from fat. These ketones become a fuel source for the body, especially the brain which consumes plenty of energy and can run on either glucose or ketones.

When the body produces ketones, it enters a metabolic state called ketosis. Fasting is the easiest way to achieve ketosis. When you are fasting or eating very few carbs and only moderate amounts of protein, your body turns to burning stored fat for fuel. That is why people tend to lose more weight on the keto diet.

Benefits Of The Keto Diet

The keto diet is not new. It started being used in the 1920s as a medical therapy to treat epilepsy in children, but when anti-epileptic drugs came to the market, the diet fell into obscurity until recently.

Given its success in reducing the number of seizures in epileptic patients, more and more research is being done on the ability of the diet to treat a range of neurologic disorders and other types of chronic illnesses.

Neurodegenerative diseases. New research indicates the benefits of keto in Alzheimer's, Parkinson's, autism, and multiple sclerosis (MS). It may also be protective in traumatic brain injury and stroke.

One theory for keto's neuroprotective effects is that the ketones produced during ketosis provide additional fuel to brain cells, which may help those cells resist the damage from inflammation caused by these diseases.
Obesity and weight loss. If you are trying to lose weight, the keto diet is very effective as it helps to access and shed your body fat. Constant hunger is the biggest issue when you try to lose weight.

The keto diet helps avoid this problem because reducing carb consumption and increasing fat intake promote satiety, making it easier for people to adhere to the diet. In a study, obese test subjects lost double the amount of weight within 24 weeks going on a low-carb diet (20.7 lbs) compared to the group on a low-fat diet (10.5 lbs).

Type 2 diabetes. Apart from weight loss, the keto diet also helps enhance insulin sensitivity, which is ideal for anyone with type 2 diabetes. In a study published in Nutrition & Metabolism, researchers noted that diabetics who ate low-carb keto diets were able to significantly reduce their dependence on diabetes medication and may even reverse it eventually. Additionally, it improves other health markers such as lowering triglyceride and LDL (bad) cholesterol and raising HDL (good) cholesterol.

Cancer. Most people are not aware that cancer cells' main fuel is glucose. That means eating the right diet may help suppress cancer growth. Since the keto diet is very low in carbs, it deprives the cancer cells of their primary source of fuel, which is sugar. When the body produces ketones, the healthy cells can use that as energy but not the cancer cells, so they are effectively being starved to death. As early as 1987, studies on keto diets have already demonstrated reduced tumor growth and improved survival for a number of cancers.💥🔥

03/01/2020

💥Are You Right For The Keto Diet?💥

These days, it seems like everyone is talking about the ketogenic (in short, keto) diet - the very low-carbohydrate, moderate protein, high-fat eating plan that transforms your body into a fat-burning machine.

Hollywood stars and professional athletes have publicly touted this diet's benefits, from losing weight, lowering blood sugar, fighting inflammation, reducing cancer risk, increasing energy, to slowing down ageing. So is keto something that you should consider taking on? The following will explain what this diet is all about, the pros and cons, as well as the problems to look out for.🔥