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AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com6tag:blogger.com,1999:blog-7822968577621912561.post-62698913540008918832020-06-24T05:00:00.001-04:002020-06-24T05:00:03.656-04:006/24 Why are Whole Foods Better for your Health than Processed?<ul class="post-info" style="background-color: white; border: 0px; color: #333333; float: left; font-family: "Proxima Nova", "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 13px; list-style: none; margin: 0px 30px 0px 0px; padding: 0px; width: 110px;">
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Why are Whole Foods Better for your Health than Processed?</h1>
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We’ve all heard statements such as:</div>
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“Highly processed foods are bad for your health.”</div>
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“If you want to stay healthy and at normal body weight, eat whole and minimally processed foods.” </div>
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The thing is, statements without backing don’t seem that convincing. </div>
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Because of that, we’ve taken it upon ourselves to put this guide for you and go over everything you need to know about whole and processed foods.</div>
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See why it’s better to eat whole foods….</div>
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Before we dive into the differences between whole and processed foods, let’s get a quick understanding of what whole foods are and what processed foods are</div>
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What are whole foods?</h2>
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Whole foods are plant foods that are unprocessed and unrefined. Or, if they are processed in any way, it’s only minimally - they are also known as healthy processed foods.</div>
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So, what are whole foods?</div>
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Well, this includes foods like whole fruits, veggies, whole grains, legumes, and tubers. </div>
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What are processed foods?</h2>
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By definition, processed foods are those that have gone under several chemical and/or mechanical processes.Such foods have altered structure, taste, smell, texture, or all of the above.</div>
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So, what are processed foods?</div>
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If your food comes in a box or a bag and has a whole list of ingredients, it more than likely is processed.</div>
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Why are whole foods good for you? </h2>
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Whole foods are good for us because they provide the body with a wide range of nutrients it needs to function correctly. Such foods also tend to be lower on calories and more satiating, which means that we are much less likely to overeat on them and become overweight.</div>
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So, why are whole foods good for you?</div>
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Well, if you want to stay healthy and live a long and vibrant life, then you should base your diet on whole foods. </div>
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Why are processed foods bad for you?</h2>
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Processed foods are often full of ingredients that can only be made in a lab. Some examples include hydrogenated oil, artificial sweeteners, and high-fructose corn syrup. </div>
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Such ingredients are told to have adverse long-term health effects on us.</div>
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So, why are processed foods bad for you? For one, they negatively impact our health. Second, they are often calorie-dense and delicious, which makes it easy to overeat on them and gradually become overweight.</div>
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What is the difference between whole foods and processed foods?</h2>
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Processed foods, as we stated, are those that have gone through various chemical or mechanical processes. Whole foods, on the other hand, are unprocessed and unrefined.</div>
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So, what is the difference between whole foods and processed foods?</div>
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Processed foods are human-made and often come in a box. Whole foods are as nature intended them, and are much healthier for us.</div>
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A list of whole foods:</h2>
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• Fruits and veggies</div>
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• Whole grains</div>
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• Seeds and legumes</div>
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• Nuts and natural nut butter</div>
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• Seafood</div>
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• Spices, seasonings, and herbs</div>
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• Tea, coffee, and water</div>
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• Olive and coconut oil</div>
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A list of processed foods:</h2>
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• Crackers and cookies</div>
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• Breakfast cereals</div>
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• Candy and candy bars</div>
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• White bread</div>
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• Chips</div>
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• Sausage rolls, ham, salami, etc.</div>
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• Microwave-ready meals</div>
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Why Are Whole Foods Better for Your Health Than Processed Foods?</h2>
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Whole foods are better than processed ones because they provide the body with the vast array of nutrients it needs to function correctly. They are also more satiating and lower on calories, which means that we are much less likely to overeat on whole foods and gain weight. </div>
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Processed foods are full of ingredients that are made in a lab, have negligible nutritional value, and may lead to adverse health effects down the line.</div>
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Are There Whole Food Diets? </h2>
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In the modern world we are living in, there are hundreds if not thousands of diets to pick from - some better and healthier than others. </div>
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So, are there whole food diets? Absolutely. The three most famous examples these days are the keto, vegan, and plant-based diets. Let’s take a look at some of the food options in each of these diets:</div>
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Whole foods for keto diets </h3>
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Here’s a list of whole foods for keto diets: </div>
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• Fish and meats</div>
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• Low-carb veggies</div>
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• Avocado</div>
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• Eggs</div>
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• Coconut and olive oil</div>
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• Nuts and seeds</div>
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• Berries (in moderation)</div>
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• Olives</div>
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Whole foods for vegan diets</h3>
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Here’s a list of whole foods for vegan diets: </div>
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• Legumes</div>
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• Chia and flax seeds</div>
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• Seaweed</div>
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• Whole grains</div>
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• Fruits and veggies</div>
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• Nutritional yeast</div>
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• Tofu (minimally-processed)</div>
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• Nuts and nut butter</div>
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Whole foods for plant-based diets </h3>
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Here’s a list of whole foods for plant-based diets: </div>
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• Fruits and veggies</div>
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• Fish</div>
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• Whole grains</div>
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• Nuts and nut butter</div>
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• Seeds</div>
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• Coconut and olive oil</div>
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• Avocado and olives</div>
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• Legumes</div>
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• Seaweed</div>
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Conclusion</h2>
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Whole foods are much healthier for us than processed ones. There is tons of evidence to suggest that, and it doesn’t take much thought to realize that consuming human-made, calorie-dense, and highly addicting foods isn’t exactly the most beneficial thing for our health.</div>
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And, given the fact that we can even follow various diets while eating mostly whole foods, we have no excuse not to do so.</div>
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</article>AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com3tag:blogger.com,1999:blog-7822968577621912561.post-35854224192814147862020-06-21T06:51:00.001-04:002020-06-21T06:51:38.168-04:00Happy Father's day<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHMXfV5lgXAzS5HMLNgPhYGU3T9rMqzYgoSvs_5eC6GFu4se1t_Bv-i0WxZYfDAuw5iqgF3HxFG-PbLNibN0P5kRjYZUnS-VZa3gwokoiOC3e-Niddob9GWSU4dvbeR0Fbj8lKqOwVly7x/s612/9B1FD375-BC33-4664-8E3A-0A8F2CA43E67.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="612" data-original-width="612" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHMXfV5lgXAzS5HMLNgPhYGU3T9rMqzYgoSvs_5eC6GFu4se1t_Bv-i0WxZYfDAuw5iqgF3HxFG-PbLNibN0P5kRjYZUnS-VZa3gwokoiOC3e-Niddob9GWSU4dvbeR0Fbj8lKqOwVly7x/w400-h400/9B1FD375-BC33-4664-8E3A-0A8F2CA43E67.png" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy8gmI0ws-8zTtJq2XH0ZsAhvf2Gjr80ymUzXIncOXIbp6Pl67K0bPKhpqy7ZlkA0ACu7-KN902QpG757CuFqmHQ8dSdFReKxxPHvFnBweh7medu02bW6ps0d-dPXP04IL9D1MayhXq4vB/s1280/CC8EE183-4625-43A8-ABFC-9AC0C08DD53F.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="1280" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy8gmI0ws-8zTtJq2XH0ZsAhvf2Gjr80ymUzXIncOXIbp6Pl67K0bPKhpqy7ZlkA0ACu7-KN902QpG757CuFqmHQ8dSdFReKxxPHvFnBweh7medu02bW6ps0d-dPXP04IL9D1MayhXq4vB/w400-h225/CC8EE183-4625-43A8-ABFC-9AC0C08DD53F.jpeg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVf1y2UpCeITcI-BlSBHEUkr1PquKtu5k3h48eqY155ZZaFFaaRxfs_blg3eq6RkMjcbIH5Iw8B18cvzvHYg0XcvJ4KhagxWWYg9nfNTkPW3O6RRz83jasQpNrmhr2hqfnjYXxaCF3ZSOb/s480/9818CCDB-3238-47A4-999F-B833DAAC6920.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVf1y2UpCeITcI-BlSBHEUkr1PquKtu5k3h48eqY155ZZaFFaaRxfs_blg3eq6RkMjcbIH5Iw8B18cvzvHYg0XcvJ4KhagxWWYg9nfNTkPW3O6RRz83jasQpNrmhr2hqfnjYXxaCF3ZSOb/w400-h400/9818CCDB-3238-47A4-999F-B833DAAC6920.jpeg" width="400" /></a></div>AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-28133845391259957372020-06-21T06:00:00.001-04:002020-06-21T06:48:30.423-04:006/21 Sunday motivation <div class="separator" style="clear: both; text-align: center;">
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<br />AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-13484303319422196302020-06-17T05:00:00.001-04:002020-06-17T05:00:01.419-04:006/17 Why track food???<div class="blog-post-image centered-box" style="background-color: white; box-sizing: border-box; color: #5f727f; font-family: Montserrat; font-size: 16px; margin-bottom: 10px; text-align: center;">
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<picture style="box-sizing: border-box;"><img alt="counting calories" class="img-responsive lazyloaded" data-src="https://cdn.shortpixel.ai/client/q_lossless,ret_img,w_640,h_452/https://www.trainingcor.com/wp-content/uploads/2016/05/GettyImages-143672069-calories.jpg" height="452" src="https://cdn.shortpixel.ai/client/q_lossless,ret_img,w_640,h_452/https://www.trainingcor.com/wp-content/uploads/2016/05/GettyImages-143672069-calories.jpg" style="border: 0px; box-sizing: border-box; display: inline-block; height: auto; max-width: 100%; opacity: 1; transition: opacity 300ms ease 0s; vertical-align: middle;" width="640" /></picture></div>
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<span style="box-sizing: border-box;">To count calories or not is the question you battle every time you want to lose weight. Of course, you have little voices in your head – and on your social media pages – telling you that the key to weight loss is actually some crazy new trend. </span><span style="box-sizing: border-box; line-height: 1.5;">Pseudo fitness experts think losing weight is a matter of cutting out practically everything you enjoy on a daily basis – bread, milk, meat, fruit. Who cuts out fruit? Perhaps the problem here is that people focus so much on “losing weight” that they forget about health. Counting calories can be healthy. Calorie deficits are not. Check out the 5 benefits of counting calories for a healthy body.</span></div>
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5 REASONS FOR COUNTING CALORIES</h2>
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Refocus your efforts and start counting for better a happy, healthy body.</div>
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<span style="box-sizing: border-box;"></span><span style="box-sizing: border-box;">1. YOU MAKE BETTER CHOICES</span></h3>
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<span style="box-sizing: border-box;">When you keep a keep journal or track your meals on your smartphone, you make better choices. You become accountable to yourself, and you can track your progress better. Within the first couple days of tracking your meals and their calories, you will be shocked.</span></div>
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<span style="box-sizing: border-box;">There is no more fooling yourself about how much you are or are not consuming when you write it down. Journaling and logging your food choices leads to making better choices. It is better to eat a healthy and </span><span style="box-sizing: border-box;">filling salad</span><span style="box-sizing: border-box;"> than to waste your calories first thing in the morning on a donut in the coffee line.</span></div>
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<span style="box-sizing: border-box;"></span><span style="box-sizing: border-box;">2. YOU LEARN HOW MANY YOU CAN ACTUALLY CONSUME</span></h3>
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<span style="box-sizing: border-box;">Have you wondered how many calories you can actually eat? Here’s a hint: it’s not what everyone thinks. Your ideal calorie intake depends on a number of factors: activity level, age, weight, body type, and macronutrient percentages. </span><a href="http://caloriecontrol.org/healthy-weight-tool-kit/assessment-calculator/" style="background: transparent; box-sizing: border-box; color: #00bcd4; text-decoration-line: none; transition: color 0.3s ease 0s, background-color 0.3s ease 0s;">Calculate</a><span style="box-sizing: border-box;"> your recommended calorie goal. Once you see how much you can actually consumer, you will begin to reassess what goes in and what should be left out. If you are counting calories, count them correctly for your needs. </span></div>
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<span style="box-sizing: border-box;"></span><span style="box-sizing: border-box;">3. YOU EAT SMALLER PORTIONS</span></h3>
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<span style="box-sizing: border-box;">Calorie control is not so much about restricting your diet as it is about eating the right amount of good foods. It’s not easy to eat healthy all the time, but portion control is possible when good eating is not. Counting calories helps you eat the right amount of better foods.</span></div>
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<span style="box-sizing: border-box;">Pay attention to serving sizes on food labels, carry a portion chart with you in your wallet or purse, and learn how to visualize what a healthy portion looks like. </span><a href="http://www.mayoclinic.org/healthy-lifestyle/weight-loss/multimedia/portion-control/sls-20076148?s=1" style="background: transparent; box-sizing: border-box; color: #00bcd4; text-decoration-line: none; transition: color 0.3s ease 0s, background-color 0.3s ease 0s;">Healthy portions</a><span style="box-sizing: border-box;"> and calories are easier when you limit processed foods and take-out. Again, when you log your food and calories, you will be inspired to limit your portion sizes, and you will eat different foods on the menus at your favorite restaurants.</span></div>
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<span style="box-sizing: border-box;"></span><span style="box-sizing: border-box;">4. VISUALIZING IS ENERGIZING</span></h3>
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<span style="box-sizing: border-box;">Most of the benefits lists come down to one key factor for success – visualizing. When you see, you really see it. You see your goals, you see your food, you see the calories, and you begin to consciously make better decisions. When your calorie intake is in your face, reality sets in. There is no running from it. If you are honest with yourself and your food journal, success will follow if you take the cues to make healthier decisions about your calories.</span></div>
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<span style="box-sizing: border-box;"></span><span style="box-sizing: border-box;">5. IT’S FREE</span></h3>
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<span style="box-sizing: border-box;">Yes, it’s free to count calories. No, you don’t need to sign up for an expensive weight-loss plan, you don’t need a 300-page book, and you don’t need a monthly subscription. You need an app, you need </span><a href="http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm" style="background: transparent; box-sizing: border-box; color: #00bcd4; text-decoration-line: none; transition: color 0.3s ease 0s, background-color 0.3s ease 0s;">nutrition labels</a><span style="box-sizing: border-box;">, and you need to count everything that goes in.</span></div>
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<span style="box-sizing: border-box;">DON’T IGNORE THESE CALORIES</span></h4>
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<span style="box-sizing: border-box;">Finally, don’t ignore all of the calories you consume. You only cheat yourself. Every calorie counts when counting calories. Many people tend to leave out extra calories from the following:</span></div>
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<li style="box-sizing: border-box;"><span style="box-sizing: border-box;">Condiments and dressings</span></li>
<li style="box-sizing: border-box;"><span style="box-sizing: border-box;">Coffee creamer</span></li>
<li style="box-sizing: border-box;"><span style="box-sizing: border-box;">Dips</span></li>
<li style="box-sizing: border-box;"><span style="box-sizing: border-box;">Dried fruits and nuts</span></li>
<li style="box-sizing: border-box;"><span style="box-sizing: border-box;">Butter and spreads</span></li>
<li style="box-sizing: border-box;"><span style="box-sizing: border-box;">Shredded and grated cheese</span></li>
<li style="box-sizing: border-box;"><span style="box-sizing: border-box;">Whipped cream</span></li>
<li style="box-sizing: border-box;"><span style="box-sizing: border-box;">Juice</span></li>
<li style="box-sizing: border-box;"><span style="box-sizing: border-box;">Beer, wine, and other alcoholic drinks</span></li>
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<span style="box-sizing: border-box;">When you learn how to count your own calories, you won’t need to rely on expensive plans that promise big results when you can actually do it yourself. If you use an app to track your calories, choose one that allows you to scan nutrition labels. Be honest with yourself, eat the right portions, and make small </span><a href="https://www.trainingcor.com/2016/01/calories-losing-weight.html" style="background: transparent; box-sizing: border-box; color: #00bcd4; text-decoration-line: none; transition: color 0.3s ease 0s, background-color 0.3s ease 0s;">calorie swaps</a><span style="box-sizing: border-box;"> every day to cut out hundreds of calories without starving yourself.</span></div>
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<span style="box-sizing: border-box;">Nutrition is the first step to a wholesome life. When you are committed to your nutrition, you can be 100% dedicated to all other aspects of your best life – sleeping well, training, controlling stress and anxiety, and time management. Discover the ways a trainer at </span><a href="https://www.trainingcor.com/contact" style="background: transparent; box-sizing: border-box; color: #00bcd4; text-decoration-line: none; transition: color 0.3s ease 0s, background-color 0.3s ease 0s;">COR</a><span style="box-sizing: border-box;"> can help you achieve your wholesome life.</span></div>
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Why Track Macros? Find Out More About My Macros+</h1>
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1. Why Track Macros?</h2>
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We all know that having a handle on your diet is one of the more important factors towards reaching your health and fitness goals. Thankfully, as of late, there has been a shift from the “hardcore” deprivation style diets that allow yourself to be treated to cold tilapia out of tupperware to a more flexible, lifestyle approach to dieting. One where you can actually have your cake and eat it too.</div>
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Flexible dieting and “If it fits your macros” (IIFYM) are by no means a ground breaking concept, but one that has gained a lot of traction over the last few years. IIFYM, from a high level, is rather than having calorie based goal, you have a goal based off of Protein, Carb, and Fat intake (and I suggest keeping tabs on your fiber as well). IIFYM tries to decouple the thought of only eating “clean foods” as being a requirement to being healthy and in shape. IIFYM lets you enjoy the journey a bit more because you don’t have to deprive yourself from any of your favorite foods or shut yourself off from the social aspect of food.</div>
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<img alt="why track macros" class="alignnone size-full wp-image-470901" height="700" sizes="(max-width: 1200px) 100vw, 1200px" src="https://www.iifym.com/wp-content/uploads/2015/08/why-track-macros.png" srcset="https://www.iifym.com/wp-content/uploads/2015/08/why-track-macros.png 1200w, https://www.iifym.com/wp-content/uploads/2015/08/why-track-macros-325x190.png 325w, https://www.iifym.com/wp-content/uploads/2015/08/why-track-macros-768x448.png 768w, https://www.iifym.com/wp-content/uploads/2015/08/why-track-macros-1080x630.png 1080w" style="background: 0px 0px; border: 0px; box-sizing: border-box; height: auto; margin: 0px; max-width: 100%; outline: 0px; padding: 0px; text-size-adjust: 100%; vertical-align: baseline;" title="why track macros" width="1200" /></div>
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Most peoples favorite foods, and the ones they are excited about not having to cut out while following the IIFYM principles, are those calorie dense foods that bodybuilding traditionalists consider “not clean”. Remember, everything is fine in moderation but if consumption is gone unchecked it is easy to spill over your nutritional goals. That is why I always suggest tracking your food and keeping a log of what your eating.</div>
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<span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; text-size-adjust: 100%; vertical-align: baseline;">A couple of the main reasons I suggest tracking your diet are:</span><br style="box-sizing: border-box;" />• Ensure that you reach your daily goals and stay on track<br style="box-sizing: border-box;" />• Learning to better estimate portion sizes when you don’t have the ability to weigh out your food.<br style="box-sizing: border-box;" />• Gain some insight into how certain foods affect your mood and well being</div>
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So now you may be thinking, logging everything you eat <em style="background: 0px 0px; border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; text-size-adjust: 100%; vertical-align: baseline;">“Ain’t nobody got time for that”</em> but I’m here to show you how easy it is.</div>
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In the early days the way it was done was pen and paper. You keep a hand written log of what you ate, nutrition values it contributes and tally up at the end of the day. Very time consuming and largely inefficient.</div>
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Next came Excel, basically bringing your hand written food diary on a computer. A big step in the right direction as far as updating, calculating and tallying your totals were concerned, but you were still limited in what you can do. Your nutrition database was confined to whatever you entered yourself, you had to physically send your spreadsheets whenever you wanted to share it with someone, the list inefficiencies goes on because that is simply not what excel was designed for.</div>
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These shortcomings along with a myriad of lackluster attempts by others was exactly why I developed <span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; text-size-adjust: 100%; vertical-align: baseline;">My Macros+</span>. <span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; text-size-adjust: 100%; vertical-align: baseline;">My Macros+</span> is a diet tracking app for iPhone and iPad that was made specifically to track your macros and other nutritional information. Shipping pre-loaded with over 40,000 food items you can log the food you ate in under 10 seconds, quickly tabulating your meal specific and daily totals.</div>
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How can I drop 10 pounds in 2 weeks? </h3>
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<b style="background: 0px 0px; border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; text-size-adjust: 100%; vertical-align: baseline;">Here are the 7 steps you should follow in order to lose 10 pounds in a week.</b></div>
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<li class="TrT0Xe" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-family: Roboto, sans-serif; font-size: 20px; margin: 0px; outline: 0px; padding: 0px; text-size-adjust: 100%; vertical-align: baseline;">Eat Whole Foods and Avoid Most Processed Junk Foods. …</li>
<li class="TrT0Xe" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-family: Roboto, sans-serif; font-size: 20px; margin: 0px; outline: 0px; padding: 0px; text-size-adjust: 100%; vertical-align: baseline;">Reduce Your Calorie Intake by Following These Tips (See List) …</li>
<li class="TrT0Xe" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-family: Roboto, sans-serif; font-size: 20px; margin: 0px; outline: 0px; padding: 0px; text-size-adjust: 100%; vertical-align: baseline;">Lift Weights and Try High-Intensity Interval Training. …</li>
<li class="TrT0Xe" style="background: 0px 0px; border: 0px; box-sizing: border-box; font-family: Roboto, sans-serif; font-size: 20px; margin: 0px; outline: 0px; padding: 0px; text-size-adjust: 100%; vertical-align: baseline;">Be Active Outside of the Gym.</li>
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<span style="background: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; text-size-adjust: 100%; vertical-align: baseline;">Some of the convenient features that you get from My Macros+ include:</span><br style="box-sizing: border-box;" />• Add food to an infinite amount of meals, no more being restricted to Breakfast, Lunch, Dinner, Snack<br style="box-sizing: border-box;" />• Have multiple nutrition goals that can easily be applied to different days. Perfect for workout vs off days or carb cycling.<br style="box-sizing: border-box;" />• Copy entire meals from one day to another<br style="box-sizing: border-box;" />• Browse our recipe library for some great meal ideas or add your own custom recipe<br style="box-sizing: border-box;" />• Macronutrient totals are given not just for the day but for individual meals as well</div>
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AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-82710537697172820042020-06-14T06:00:00.001-04:002020-06-14T06:00:02.014-04:006/14 Sunday motivation <iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/3mLqE3XHonI" width="480"></iframe>AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com1tag:blogger.com,1999:blog-7822968577621912561.post-50535988774359029472020-06-13T04:59:00.001-04:002020-06-13T04:59:25.971-04:00Resentment<img src="https://media.dailyom.com/articles/2020/photos/doi-20200318.jpg" style="font-family: ArialMT; font-size: 16px;" width="100%" /><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><br />
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<span style="font-family: Helvetica, Arial, sans-serif; font-size: 18px !important; letter-spacing: 2px; line-height: 20px; text-transform: uppercase;">BY <span style="line-height: 20px;"><a class="underline-on-hover" href="https://www.dailyom.com/misc/mt.html" style="color: rgb(0, 0, 0) !important; text-decoration: none !important;"><span style="color: black;">MADISYN TAYLOR</span></a></span></span></center>
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<i>When anger has no outlet it can morph into resentment and carries the potential to cause great turmoil.</i></div>
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Anger, when channeled into the pursuit of change, can be a useful tool in our emotional palette. Anger is experienced by most people, some more than others. It is when anger has no outlet and morphs into resentment that it carries with it the potential to cause great turmoil. Allowing us to assign blame for the pain we are feeling, thereby easing it, resentment tends to smolder relentlessly just below the surface of our awareness, eroding our peace of mind. The target of our resentment grows ever more wicked in our minds and we rue the day we first encountered them. But resentment is merely another hue on the emotional palette and therefore within the realm of our conscious control. We can choose to let go of our resentment and to move on with our lives, no matter how painful the event that incited it.<br /><br />Hanging onto resentment in our hearts does not serve us in any way. Successfully divesting ourselves of resentful feelings can be difficult, however, because doing so forces us to mentally and emotionally confront the original source of anger. When we cease assigning blame, we realize that our need to hold someone or something responsible for our feelings has harmed us. We thought we were coping with our hurt when in fact we were holding onto that hurt with a vice grip. To release resentment, we must shift our attention from those we resent back toward ourselves by thinking of our own needs. Performing a short ceremony can help you quell resentful feelings by giving tangible form to your emotions. You may want to write down your feelings and then burn the paper and close your ceremony by wishing them well. When you can find compassion in your heart, you know you are on your way to healing.<br /><br />Free of resentment, we have much more energy and attention to devote to our personal development. We can fill the spaces it left behind with unconditional acceptance and joy. And, as a result of our subsequent freedom from resentment, blessings can once again enter our lives as the walls we built to contain our anger have been demolished.</div>
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AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com1tag:blogger.com,1999:blog-7822968577621912561.post-30980871372752874662020-06-13T04:00:00.001-04:002020-06-13T04:59:48.178-04:00Weeds<img src="https://media.dailyom.com/articles/2020/photos/doi-20200325-final.jpg" style="font-family: ArialMT; font-size: 16px;" width="100%" /><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><br />
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<span style="font-family: Helvetica, Arial, sans-serif; font-size: 18px !important; letter-spacing: 2px; line-height: 20px; text-transform: uppercase;">BY <span style="line-height: 20px;"><a class="underline-on-hover" href="https://www.dailyom.com/misc/mt.html" style="color: rgb(0, 0, 0) !important; text-decoration: none !important;"><span style="color: black;">MADISYN TAYLOR</span></a></span></span></center>
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<i>A plant is a weed only within a certain context; one person's weed is another person's wildflower.</i></div>
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Simply expressed, a weed is any plant that grows where it isn't wanted. Weeds are defined by their tendency to flourish at the expense of a gardener's overall vision, and we tend to battle their presence in our yards. It is interesting to consider, though, that a plant is a weed only within a certain context, which is to say that one person's weed is another person's wildflower. Most of us have pulled at least one dandelion up by its roots and disposed of it in the interest of preserving the look of a perfect green lawn, yet the dandelion is good medicine, packed with healing properties and vitamin-rich leaves that are a delicious, spicy surprise in a summer salad.<br /><br />In the wild, there is no such thing as a weed because the overall vision is in the hands of Mother Nature, who accommodates and incorporates all forms of life. In nature, balance is achieved over the long term, without the aid, or interference, of a human supervisor. While one plant may prevail over others for a certain period of time, eventually it will reach an apex and then it will naturally decline, allowing for other forms to be born and survive. This self-regulating realm was the first garden of our ancestors, who learned the art of agriculture from studying the forests and fields of the as yet uncultivated earth. In a sense, weeds are harbingers of this wildness, pushing their way into our well-ordered plots, undermining more delicate flora, and flourishing in spite of us.<br /><br />The next time you see a weed, you might want to look deeply into its roots, discover its name, its habits, and its possible uses. Instead of seeing an unwanted intruder, you might see a healer offering its leaves for a medicinal tea or its flowers for a colorful salad. At the very least, if you look long enough, you will see a messenger from the wilderness of Mother Earth, reminding you that, even in the most carefully controlled garden, she cannot be completely ruled out.</div>
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AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com2tag:blogger.com,1999:blog-7822968577621912561.post-60102018910497029202020-06-10T05:00:00.000-04:002020-06-10T07:53:09.401-04:006/10 Is time-restricted eating effective for weight loss?<h1 style="-webkit-font-smoothing: antialiased; box-sizing: inherit; color: #231f20; font-family: "Proxima Nova", -apple-system, system-ui, system-ui, "Helvetica Neue", Helvetica, Roboto, Arial, sans-serif; font-size: 50px; line-height: 54px; margin-bottom: 30px; margin-top: 30px;">
Is time-restricted eating effective for weight loss?</h1>
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Time-restricted eating is a type of diet that focuses on the timing of eating. Instead of limiting the types of food or number of calories that people consume, this diet restricts the amount of time they can spend eating.</div>
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A person on a time-restricted eating diet will only eat during specific hours of the day. Outside of this period, they will fast.</div>
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In this article, we look at what time-restricted eating is, whether or not it works, and what effect it has on muscle gain. We also provide beginner’s tips on how to get started with this diet plan.</div>
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<a href="https://www.blogger.com/null" name="what-is-time-restricted-eating" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">What is time-restricted eating?</a></div>
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Time-restricted eating means that a person eats all of their meals and snacks within a particular window of time each day. This timeframe can vary according to the person’s preference and the plan they choose to follow. Typically though, the eating window in time-restricted programs ranges from 6–12 hours a day.</div>
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Outside of this period, a person consumes no <a class="content-link css-29oowu keywords" href="https://www.medicalnewstoday.com/articles/245588.php" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration-line: none;" title="How many calories should I eat a day?">calories</a>. They should, however, drink water or no-calorie beverages to remain hydrated. In some time-restricted diet plans, people may also consume unsweetened <a class="content-link css-29oowu keywords" href="https://www.medicalnewstoday.com/articles/270202.php" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration-line: none;" title="Health benefits and risks of drinking coffee">coffee</a> or tea with no cream.</div>
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Time-restricted eating is a type of intermittent fasting. Intermittent fasting refers to any diet that alternates between periods of restricting calories and eating normally.</div>
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Although time-restricted eating will not work for everyone, those who have their doctor’s approval may find it beneficial. Some recent studies have shown that it can aid weight loss and may lower the risk of metabolic diseases, such as <a class="content-link css-29oowu keywords" href="https://www.medicalnewstoday.com/info/diabetes/" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration-line: none;" title="What is Diabetes?">diabetes</a>.</div>
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Time-restricted eating can help a person to restrict their food intake without having to count calories. It may also be a healthy way to avoid common diet pitfalls, such as late-night snacking. However, people with diabetes or other health issues should speak to their doctor before trying this type of diet.</div>
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<a href="https://www.blogger.com/null" name="does-it-work" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Does time-restricted eating work?</a></div>
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No single diet plan will work for everyone. While some people are likely to have success with time-restricted eating, others may not benefit from it. It is best to speak to a doctor before trying time-restricted eating, or any other diet.</div>
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Many of the studies on time-restricted eating have been small or have involved animals rather than people, so large human studies are still necessary. Nonetheless, some recent research shows that time-restricted eating may have the potential to lead to weight loss and health improvement:</div>
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<li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 8px;">In a <a class="content-link css-29oowu" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5123758/" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration-line: none;" target="_blank">study</a> designed to mimic <a class="content-link css-29oowu keywords" href="https://www.medicalnewstoday.com/info/obesity/how-much-should-i-weigh.php" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration-line: none;" title="How Much Should I Weigh?">obesity</a> in postmenopausal women, mice on a time-restricted feeding schedule lost weight and saw health improvements, unlike the mice that ate around the clock.</li>
<li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 8px;">Another <a class="content-link css-29oowu" href="https://www.sciencedirect.com/science/article/pii/S1550413114004987" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration-line: none;" target="_blank">study</a> found that mice that only ate within an 8–9 hour period each day lost weight and had improved metabolic fitness.</li>
<li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 8px;">In one <a class="content-link css-29oowu" href="https://www.sciencedirect.com/science/article/pii/S0031938416309179?via%3Dihub" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration-line: none;" target="_blank">study</a>, researchers allowed obese rats to eat for only 9 hours a day over the 5 weekdays. The young adult rats whose eating was time-restricted gained less weight than those that ate at any time. However, weight gain was the same in both groups of older adult rats.</li>
<li style="-webkit-font-smoothing: antialiased; box-sizing: inherit; line-height: 26px; margin-bottom: 8px;">A small <a class="content-link css-29oowu" href="https://content.iospress.com/articles/nutrition-and-healthy-aging/nha170036" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration-line: none;" target="_blank">study</a> found that time-restricted eating helped people with obesity to lower their calorie intake and lose a small amount of weight. The study limited eating to an 8-hour period and lasted for 12 weeks.</li>
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Although these studies suggest that time-restricted eating has potential, not all research shows a benefit.</div>
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A <a class="content-link css-29oowu" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5470183/" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration-line: none;" target="_blank">2017 review</a> concluded that intermittent calorie restriction, including time-restricted feeding, offers no significant advantage over limiting calorie intake each day.</div>
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<a href="https://www.blogger.com/null" name="gaining-muscle" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Gaining muscle and time-restricted eating</a></div>
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Research has shown that time-restricted eating can work well alongside efforts to build muscle.</div>
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One <a class="content-link css-29oowu" href="https://www.tandfonline.com/doi/abs/10.1080/17461391.2016.1223173" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration-line: none;" target="_blank">study</a> investigated time-restricted eating in young men who followed a set resistance training program for 8 weeks. The men restricted their eating window to 4 hours on the 4 non-workout days each week.</div>
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The authors concluded that participants who followed the time-restricted eating plan reduced their calorie intake without losing strength. However, time-restricted eating did not result in reductions in <a class="content-link css-29oowu keywords" href="https://www.medicalnewstoday.com/info/obesity/how-much-should-i-weigh.php" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration-line: none;" title="How Much Should I Weigh?">body weight</a> or body fat compared to a standard diet.</div>
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Another <a class="content-link css-29oowu" href="https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-1044-0?" rel="noopener noreferrer" style="-webkit-font-smoothing: antialiased; border-color: currentcolor; box-sizing: inherit; color: #05a2d3; cursor: pointer; text-decoration-line: none;" target="_blank">study</a> placed resistance-trained men into either a time-restricted eating group or a normal diet group. Those in the time-restricted eating group ate 100 percent of their calorie needs during an 8-hour window each day for 8 weeks. The time-restricted eating led to a decrease in body fat with no reduction in muscle mass.</div>
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<a href="https://www.blogger.com/null" name="beginners-guide" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Beginner’s guide to time-restricted eating</a></div>
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One of the main advantages of time-restricted eating is that it requires no special food or equipment. After getting a doctor’s approval, a person can begin a time-restricted eating plan immediately.</div>
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However, as with any diet, some thought and planning can increase the likelihood of success. The following tips can help to make time-restricted eating safer and more effective:</div>
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Starting gradually</h3>
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Start with a shorter fasting period and then gradually increase it over time. For example, start with a fasting period of 10:00 p.m. to 6:30 a.m. Then increase this by 30 minutes every 3 days to reach the desired fasting period.</div>
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Studies have suggested that restricting feeding periods to less than 6 hours is unlikely to offer additional advantages over more extended feeding periods.</div>
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Exercising without overdoing it</h3>
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It is tempting to start a vigorous exercise plan alongside a diet for faster results. However, with time-restricted eating, this could make the fasting period more difficult.</div>
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People may wish to keep their existing exercise program the same until their body adjusts to the new eating plan. This can help to avoid increased hunger from extra workouts, which could cause diet burnout or failure.</div>
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Focusing on protein and fiber</h3>
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Hunger can be difficult for people who do not have experience of fasting for several hours each day. Choosing foods rich in fiber and protein during the eating window can help to combat this. These nutrients help a person feel full and can prevent a blood sugar crash or food cravings.</div>
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For example, eat whole-grain bread and pasta rather than white or refined grains. Choose a snack which includes protein in the form of lean meat, egg, tofu, or nuts.</div>
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Avoiding worrying about setbacks</h3>
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It is normal to have days where time-restricted eating does not work out. For example, a night out with friends, a special occasion, or a diet slip-up may lead to people eating outside of their fixed eating window.</div>
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However, this does not mean that they should quit.</div>
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It is best to see setbacks as an opportunity to get back on track. The next day, people can recommence the time-restricted eating plan and continue toward their goal.</div>
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<a href="https://www.blogger.com/null" name="outlook" style="-webkit-font-smoothing: antialiased; box-sizing: inherit;">Outlook</a></div>
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For most people, time-restricted eating is unlikely to be a miracle weight-loss cure. However, studies have shown that it can offer health benefits without a high risk of side effects. It could be a simple way for many people to reduce their calorie intake without complicated or strict diet rules.</div>
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AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com5tag:blogger.com,1999:blog-7822968577621912561.post-25866442163914101652020-06-07T06:00:00.001-04:002020-06-07T06:43:50.978-04:006/7 Sunday Motivation <iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/6ZhsgxauQ4g" width="480"></iframe>AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-84148390382794961532020-06-06T08:56:00.001-04:002020-06-06T08:56:56.817-04:00May Highlights 2020<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/Hwl7P7o2H5Q" width="560"></iframe>AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-66021608543322335412020-06-06T05:09:00.002-04:002020-06-06T05:09:49.028-04:00When Our World Falls Apart<img src="https://media.dailyom.com/articles/2020/photos/DOI-20200403-1200.jpg" style="caret-color: rgb(0, 0, 0); font-family: ArialMT; font-size: 16px; text-size-adjust: auto;" width="100%" /><span style="caret-color: rgb(0, 0, 0); font-family: ArialMT; font-size: 16px; text-size-adjust: auto;"></span><span style="caret-color: rgb(0, 0, 0); font-family: ArialMT; font-size: 16px; text-size-adjust: auto;"></span><span style="caret-color: rgb(0, 0, 0); font-family: ArialMT; font-size: 16px; text-size-adjust: auto;"></span><span style="caret-color: rgb(0, 0, 0); font-family: ArialMT; font-size: 16px; text-size-adjust: auto;"></span><br />
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<span style="font-family: Helvetica, Arial, sans-serif; font-size: 18px !important; letter-spacing: 2px; line-height: 20px; text-transform: uppercase;">BY<span class="Apple-converted-space"> </span><span style="line-height: 20px;"><a class="underline-on-hover" href="https://www.dailyom.com/misc/mt.html" style="color: rgb(0, 0, 0) !important; text-decoration-line: none !important;"><span style="color: black;">MADISYN TAYLOR</span></a></span></span></center>
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<i>When external factors shift, we have an opportunity to rediscover our core, the only truly safe place to call home.</i></div>
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There are times when our whole world seems to be falling apart around us, and we are not sure what to hold onto anymore. Sometimes our relationships crumble and sometimes it's our physical environment. At other times, we can't put our finger on it, but we feel as if all the walls have fallen down around us and we are standing with nothing to lean on, exposed and vulnerable. These are the times in our lives when we are given an opportunity to see where we have established our sense of identity, safety, and well-being. And while it is perfectly natural and part of our process to locate our sense of self in externals, any time those external factors shift, we have an opportunity to rediscover and move closer to our core, which is the only truly safe place to call home.<span class="Apple-converted-space"> </span><br /><br />The core of our being is not affected by the shifting winds of circumstance or subject to the cycles of change that govern physical reality. It is as steady and consistent as the sun, which is why the great mystics and mystical poets often reference the sun in their odes to the self. Like the sun, there are times when our core seems to be inaccessible to us, but this is just a misperception. We know that when the sun goes behind a cloud or sets for the night, it has not disappeared but is simply temporarily out of sight. In the same way, we can trust that our inner core is always shining brightly, even when we cannot quite see it.<span class="Apple-converted-space"> </span><br /><br />We can cling to this core when things around us are falling apart, knowing that an inexhaustible light shines from within ourselves. Times of external darkness can be a great gift in that they provide an opportunity to remember this inner light that shines regardless of the circumstances of our lives. When our external lives begin to come back together, we are able to lean a bit more lightly on the structures we used to call home, knowing more clearly than ever that our true home is that bright sun shining in our core.</div>
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AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-5616260402128955282020-06-06T05:09:00.000-04:002020-06-06T05:09:17.595-04:00Energetic Sweeping<img src="https://media.dailyom.com/articles/2020/photos/doi-20200319a.jpg" style="font-family: ArialMT; font-size: 16px;" width="100%" /><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><br />
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<span style="font-family: Helvetica, Arial, sans-serif; font-size: 18px !important; letter-spacing: 2px; line-height: 20px; text-transform: uppercase;">BY <span style="line-height: 20px;"><a class="underline-on-hover" href="https://www.dailyom.com/misc/mt.html" style="color: rgb(0, 0, 0) !important; text-decoration: none !important;"><span style="color: black;">MADISYN TAYLOR</span></a></span></span></center>
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<i>Sweeping the front porch every morning is an important cleansing ritual that prepares the ground for new energy.</i></div>
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In some of our lives, sweeping has become an activity performed without much thought. In many cases, sweeping is a lost art, replaced by the noisy, efficient vacuum cleaner. But in several cultures and religions, sweeping the front and back porch every morning is regarded as an important cleansing ritual that prepares the ground for new energy on every level--physically, spiritually, emotionally, and mentally. It is often employed to sanctify a space and prepare it for a ceremony. This seemingly simple action has the power to clear away the old and make space for the new. It stirs up the energy in a place, clearing out the astral buildup that is the natural by-product of the presence of humans.<br /><br />This kind of sweeping is not about cleaning the area of dust. In fact, the broom doesn't have to actually touch the ground to be effective. You might want to consider having two different brooms, one you use for cleaning dust and dirt, and one you use for energy clearing. If you are so inspired, you could decorate your broom by carving its handle, painting it, decorating it with gemstones and ribbons, or any other creative adornment that appeals to you. You can also make your own broom out of tree branches and twigs, or choose a naturally appearing broom from nature, such as a pine bough.<br /><br />Sweeping each morning prepares the ground for the new day at the same time as it deepens our awareness of the importance of letting go of the past to welcome the present. As we clear the energy of our space, we clear our own energy systems. In addition, we create a space that feels clean, clear, and open to all who enter. Be sure to think welcoming thoughts as you sweep, manifesting what you need for the day. Making sweeping part of our daily ritual tunes us into the continuing cycle of releasing the old and welcoming the new that is the hallmark of a healthy energy system.</div>
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AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com1tag:blogger.com,1999:blog-7822968577621912561.post-18730757121439317162020-06-03T05:00:00.001-04:002020-06-03T08:46:56.254-04:00Intermittent fasting: Surprising update 6/3 <div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /><br /> Harvard Health Blog - https://www.health.harvard.edu/blog -<br /><br /><br />Intermittent fasting: Surprising update<br /><br />Posted By Monique Tello, MD, MPH On June 29, 2018 @ 6:30 am In Diet and Weight Loss,Health | <a href="https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156/print/#comments_controls">Comments Disabled</a><br /><br /><br />There’s a ton of incredibly promising intermittent fasting (IF) research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugars improve… but they’re rats. Studies in humans, almost across the board, have shown that IF is safe and incredibly effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.<br /><br />But a growing body of research suggests that the timing of the fast is key, and can make IF a more realistic, sustainable, and effective approach for weight loss, as well as for diabetes prevention.<br />The backstory on intermittent fasting<br /><br />IF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrison’s book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fung’s 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.<br /><br />As a lifestyle-leaning research doctor, I needed to understand the science. The Obesity Code seemed the most evidence-based summary resource, and I loved it. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for God’s sake, stop snacking. Check, check, check, I agree. The only part that was still questionable in my mind was the intermittent fasting part.<br />Intermittent fasting can help weight loss<br /><br />IF makes intuitive sense. The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains (think white flours and rice), are quickly broken down into sugar, which our cells use for energy. If our cells don’t use it all, we store it in our fat cells as, well, fat. But sugar can only enter our cells with insulin, a hormone made in the pancreas. Insulin brings sugar into the fat cells and keeps it there.<br /><br />Between meals, as long as we don’t snack, our insulin levels will go down and our fat cells can then release their stored sugar, to be used as energy. We lose weight if we let our insulin levels go down. The entire idea of IF is to allow the insulin levels to go down far enough and for long enough that we burn off our fat.<br />Intermittent fasting can be hard… but maybe it doesn’t have to be<br /><br />Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, <a href="https://www.health.harvard.edu/blog/plant-based-diets-are-best-or-are-they-2019103118122">plant-based</a>, <a href="https://www.health.harvard.edu/staying-healthy/low-fat-low-carb-or-mediterranean-which-diet-is-right-for-you">Mediterranean-style</a> diet.<br /><br />New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So I’m prepared to take my lumps on this one (and even revise my <a href="https://www.health.harvard.edu/blog/eat-only-every-other-day-and-lose-weight-2017053111791">prior post</a>).<br /><br />We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as <a href="https://www.health.harvard.edu/heart-health/are-you-on-the-road-to-a-diabetes-diagnosis">diabetes</a>.<br /><br />Based on this, researchers from the University of Alabama conducted <a href="https://www.sciencedirect.com/science/article/pii/S1550413118302535">a study</a> with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day (7 am to 3 pm),or spread out over 12 hours (between 7 am and 7 pm). Both groups maintained their weight (did not gain or lose) but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They weren’t starving.<br /><br />Just changing the timing of meals, by eating earlier in the day and extending the overnight fast, significantly benefited metabolism even in people who didn’t lose a single pound.<br />Why might changing timing help?<br /><br />But why does simply changing the timing of our meals to allow for fasting make a difference in our body? An <a href="https://www.nejm.org/doi/full/10.1056/NEJMra1905136">in-depth review of the science of IF</a> recently published in New England Journal of Medicine sheds some light. Fasting is evolutionarily embedded within our physiology, triggering several essential cellular functions. Flipping the switch from a fed to fasting state does more than help us burn calories and lose weight. The researchers combed through dozens of animal and human studies to explain how simple fasting improves metabolism, lowering blood sugar; lessens inflammation, which improves a range of health issues from arthritic pain to asthma; and even helps clear out toxins and damaged cells, which lowers risk for cancer and enhances brain function. The article is deep, but worth a read!<br />So, is intermittent fasting as good as it sounds?<br /><br />I was very curious about this, so I asked the opinion of metabolic expert Dr. Deborah Wexler, Director of the Massachusetts General Hospital Diabetes Center and associate professor at Harvard Medical School. Here is what she told me. “There is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to 10-hour period of the daytime, is effective,” she confirmed, though generally she recommends that people “use an eating approach that works for them and is sustainable to them.”<br /><br />So, here’s the deal. There is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes. (However, people with advanced diabetes or who are on medications for diabetes, people with a history of eating disorders like anorexia and bulimia, and pregnant or breastfeeding women should not attempt intermittent fasting unless under the close supervision of a physician who can monitor them.)<br />4 ways to use this information for better health<br />Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet).<br />Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.<br />Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed).<br />Avoid snacking or eating at nighttime, all the time.<br />Sources<br /><br /><a href="https://www.nejm.org/doi/full/10.1056/NEJMra1905136">Effects of intermittent fasting on health, aging, and disease</a>. de Cabo R, Mattonson MP. New England Journal of Medicine, December 2019.<br /><br /><a href="http://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528">Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial</a>. JAMA Internal Medicine, May 2017.<br /><br /><a href="http://ajcn.nutrition.org/content/81/1/69.full">Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism</a>. American Journal of Clinical Nutrition, January 2005.<br /><br />The Obesity Code, by Jason Fung, MD (Greystone Books, 2016).<br /><br /><a href="https://insights.ovid.com/crossref?an=01938924-201802000-00016">Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis</a>. JBI Database of Systematic Reviews and Implementation Reports, February 2018.<br /><br /><a href="https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed&">Metabolic Effects of Intermittent Fasting</a>. Annual Review of Nutrition, August 2017.<br /><br /><a href="https://www.sciencedirect.com/science/article/pii/S1550413118302535">Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes</a>. Cell Metabolism, May 2018.</span>AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-71165888104017901412020-05-30T13:36:00.000-04:002020-05-30T13:36:19.603-04:00Promises<img src="https://media.dailyom.com/articles/2020/photos/doi-20200317-final.jpg" style="font-family: ArialMT; font-size: 16px;" width="100%" /><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><br />
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<span style="font-family: Helvetica, Arial, sans-serif; font-size: 18px !important; letter-spacing: 2px; line-height: 20px; text-transform: uppercase;">BY <span style="line-height: 20px;"><a class="underline-on-hover" href="https://www.dailyom.com/misc/mt.html" style="color: rgb(0, 0, 0) !important; text-decoration: none !important;"><span style="color: black;">MADISYN TAYLOR</span></a></span></span></center>
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<i>We forget how powerful our words are and when we make promises, it is up to us to make sure we keep our words sacred.</i></div>
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Ever since human beings could speak to one another, they have been making promises and keeping them or not keeping them. Those who keep their promises are regarded as people of integrity, while those who don't keep their promises are regarded as people who at best can't be taken seriously and at worst can't be trusted. Sometimes we forget how powerful our words are, and we use them haphazardly or unconsciously, creating expectations that are never fulfilled, leaving disappointment and distrust in our wake.<br /><br />On an even deeper level, there are promises we may have made to ourselves that we don't remember because they have slipped into our unconscious. An early heartache may have been followed by a promise never to trust love again. Without realizing it, we may be fulfilling that promise and wondering why our love life looks so grim. At an even deeper level, many people who recall past lives become aware that they made a promise lifetimes ago that they are still keeping. For example, a vow of poverty taken in a lifetime as a monk may be holding someone back from fulfilling his earning potential now. Upon realizing that we have made a promise we no longer wish to be beholden to, we can perform a ritual of requesting release from that bond. In doing so, we clear ourselves of outmoded connections and patterns, returning ourselves to a clean slate. Then we can resolve to remember that our word is sacred and to be very conscious of any promises we make to ourselves or to others.<br /><br />We may ask to be released from any promises made to ourselves or others in our present, past, or future lives, consciously or unconsciously, that are holding us back from fulfilling our greatest good. We may ask that love, light, and healing be sent to any souls who have suffered from our inability to be true to our word, including ourselves. We can ask for the wisdom to do our best and from this point forward to be true to our word, promising only what we truly intend to deliver. The resulting clear conscience and liberated energy will illustrate this truth: We are only as good as our word. </div>
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AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-56499692400612675062020-05-30T13:35:00.001-04:002020-05-30T13:35:36.747-04:00Becoming Our Own Role Models<img src="https://media.dailyom.com/articles/2020/photos/doi-20200316c.jpg" style="font-family: ArialMT; font-size: 16px;" width="100%" /><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><br />
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<span style="font-family: Helvetica, Arial, sans-serif; font-size: 18px !important; letter-spacing: 2px; line-height: 20px; text-transform: uppercase;">BY <span style="line-height: 20px;"><a class="underline-on-hover" href="https://www.dailyom.com/misc/mt.html" style="color: rgb(0, 0, 0) !important; text-decoration: none !important;"><span style="color: black;">MADISYN TAYLOR</span></a></span></span></center>
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<i>There was a time where women stood together in a bond of sisterhood, women supporting women.</i></div>
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As women embrace the fullness of who they are as individuals, they may find themselves supporting other women, helping others to reach the level of inner comfort and outer freedom that they themselves have found. Among those who are less sure of themselves and their place in the world, it may be more common to criticize other women than to seek their help. But there are things that a woman can only learn from another woman, as there are things about being a man that can only be learned from other men. We all recognize that we have much to learn from each other regardless of gender, but sometimes we could use a supportive role model that gives us a more precise example of what and who we can become.<br /><br />There was a time where women stood together in a bond of sisterhood, women supporting women. It is only natural that the pendulum swings out of balance for a while so that we may have the experience of what we do not want. It is up to women to bring the pendulum back into balance and bring back the sacred sisterhood we yearn for at our core.<br /><br />If we envision a world where women support each other and help each other find their place in an ever-changing world, then we can become the change we want to see. Jealousy, envy, criticism, and judgment are refuges for the insecure. As we help others to become self-assured, we create a world in which all people help each other, regardless of gender. Only women can make the change in how women are seen and understood, not just by other women but by the world at large. The way we speak about each other to other women and to the men in our lives informs everyone to treat us with the respect that all women, and all people, deserve.</div>
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AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-37905257417336762352020-05-28T10:45:00.001-04:002020-05-28T10:45:35.653-04:00Sharing with Your Neighbors<img src="https://media.dailyom.com/articles/2020/photos/20200313-final.jpg" style="font-family: ArialMT; font-size: 16px;" width="100%" /><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><br />
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<span style="font-family: Helvetica, Arial, sans-serif; font-size: 18px !important; letter-spacing: 2px; line-height: 20px; text-transform: uppercase;">BY <span style="line-height: 20px;"><a class="underline-on-hover" href="https://www.dailyom.com/misc/mt.html" style="color: rgb(0, 0, 0) !important; text-decoration: none !important;"><span style="color: black;">MADISYN TAYLOR</span></a></span></span></center>
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<i>If you are craving community, look to your own neighbors to forge new relationships and build something new together.</i></div>
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Many of our relationships can be fleeting or do not deepen past a superficial level, yet these connections, as trivial as they can seem, often have the potential to grow into something much more essential. When we crave community, we should focus our attention on these casual acquaintances. To forge a bond with neighbors, we need to work together with them so that we have a context from which to begin a more mature relationship. Sharing tasks that are part of living can be a wonderful way to become a part of a larger community, make new friends, and lighten the workloads of everyone involved.<br /><br />Creating a network of neighbors who agree to pool certain resources and share daily duties can be as easy as taking the initiative. If you are willing to take the first step by reaching out to the individuals and families who share your building or your street, you will likely find that others are receptive to the notion. Starting small, with just a few people, can help you orchestrate a smoothly running system. Together, you will need to decide what chores you want to do communally and what resources can be shared. Ideas for community sharing are child care, errands, housework, keeping a joint garden, cooking for the group, and carpooling. For instance, if you cook large meals for four neighbors once a week, you take off four nights after that. As you grow to trust one another, you can begin adding new members to your evolving network or introducing new tasks to your shared roster of duties.<br /><br />Actions speak louder than words, so working closely with neighbors to ensure the well-being of the group can be a wonderful way to build a sense of community in your locale. Not everyone you approach will be open to the idea of becoming a part of a network of sharing. As you connect with those who do appreciate the merits of such a system, you will discover that others are just as eager as you are to create interpersonal connections that are defined by substance.</div>
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AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-30581661633595295802020-05-27T05:28:00.000-04:002020-05-27T05:28:50.754-04:005/27 What causes autoimmune conditions? <div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: #f9f9f9; color: #030303; white-space: pre-wrap;"><span style="font-family: arial, helvetica, sans-serif;">Today we’re going to talk about autoimmune conditions and what causes autoimmune conditions? </span></span></h4>
<span style="background-color: #f9f9f9; color: #030303; white-space: pre-wrap;"><span style="font-family: arial, helvetica, sans-serif;">An autoimmune condition is a situation where your body has created immune cells that are attacking itself.
This creates inflammation, and the inflammation creates a lot of collateral damage. It’s all of the free radicals that end up actually destroying the tissue.
The immune cells that are attacking itself are called autoantibodies. You can have these autoantibodies to pretty much any tissue in the body.
What autoimmune conditions boil down to is one cell called the Th17 cell becoming overactive. Excessive amounts of this cell are responsible for autoimmune conditions.
In your immune system, you have a lot of different T cells. The T stands for thymus. Typically T helper cells do things like recruiting help to fight infection and generating weaponry. It’s the main controller in the battle against infections.
One of the functions of these cells is to maintain the intestinal barrier. This is the barrier that helps keep out viruses and pathogens. If there’s a break in the wall and harmful bacteria get in, they can invade the inside of the body, causing an immune attack. Now, your body is going to start creating antibodies against these cells. If those cells are pathogens, this is a good thing. But, what if those cells are your own cells? This, of course, wouldn’t be good.
Another function of Th17 cells is making sure that the body doesn’t destroy its own tissue. This cell could help prevent autoimmune conditions.
The Th17 cells also work with the T regulatory cells, which have an even greater function of preventing autoimmune diseases. It may also help suppress autoimmune diseases and hyperinflammatory conditions. T regulatory cells also calm down infections.
When the Th17 cell doesn’t work as it should, you’re at risk for getting a movement of bacteria across the intestinal barrier. This could lead to chronic infection and chronic inflammation.
It’s unclear how these cells become overactivated. But, what is known is that there are usually several things involved, such as:
1. Infection
2. Stress
3. Malnourishment
Vitamin D can potentially help bring down this overreaction of the Th17 cell.</span></span><br />
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<span style="background-color: #f9f9f9; font-family: roboto, arial, sans-serif; font-size: 14px; white-space: pre-wrap;"><i><span style="color: blue;">Dr. Eric Berg DC</span></i></span></h3>
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AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-80242325500627663832020-05-25T07:14:00.000-04:002020-05-25T07:15:17.455-04:00Sunday Motivation 5/24<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/jWIkcDL7o_4" width="480"></iframe>AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-58070849726142170622020-05-23T09:08:00.001-04:002020-05-23T09:08:10.638-04:00Negative Pull <img src="https://media.dailyom.com/articles/2020/photos/20200311-final.jpg" style="font-family: ArialMT; font-size: 16px;" width="100%" /><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><br />
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<span style="font-family: Helvetica, Arial, sans-serif; font-size: 18px !important; letter-spacing: 2px; line-height: 20px; text-transform: uppercase;">BY <span style="line-height: 20px;"><a class="underline-on-hover" href="https://www.dailyom.com/misc/mt.html" style="color: rgb(0, 0, 0) !important; text-decoration: none !important;"><span style="color: black;">MADISYN TAYLOR</span></a></span></span></center>
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<i>We always have the option to not participate in negativity or to find a way to create a positive direction instead.</i></div>
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Sometimes we start out with the best intentions to think and speak only positive thoughts, but the people around us throw us off course. Not everyone fully understands the power our thoughts and words have, or even if they do, they may be stuck in old patterns of negativity. Much of our habitual communication takes the form of complaining and criticizing, and it can be hard to find a way into certain conversations without lapsing into those old habits. However, we always have the option not to participate in negativity or to find a way to influence the situation in a positive direction. In the right company, you may even be able to directly acknowledge the fact that things have taken a negative turn, thus freeing yourself and others from the negative pull.<br /><br />Not everyone will respond to your cues, and there's no need to become overly attached to the idea of changing other people, because people have to choose for themselves how they will be in the world. Many people choose negativity because it is familiar to them and feels safe. It is important to give people the space to find their own way, but you can always set an example, subtly representing the power of being positive. At times you may interject an affirmative statement into the conversation, and at others you may simply change the subject. You may also simply withdraw your energy and presence, which also makes a subtle statement. If you feel comfortable enough with somebody that is always negative, perhaps you can have an honest conversation with them; after all, awareness is the first step to change.<br /><br />A powerful way to free yourself from the negative pull is to enlist allies who are similarly minded. You and a friend, coworker, or family member may agree to work together to continually shift the energy in a situation in a positive direction. The power of two people working to promote the positive is exponentially greater than one person working on their own. As you and your allies work together to lift the energy around you, you will be amazed to see how quickly the positive pull begins to draw people into its orbit, freeing one mind after another from negativity into light.</div>
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AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-27705130766869569282020-05-23T09:07:00.001-04:002020-05-23T09:07:41.805-04:00Starting A Group <img src="https://media.dailyom.com/articles/2020/photos/doi-20200309-final.jpg" style="font-family: ArialMT; font-size: 16px;" width="100%" /><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><br />
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<span style="font-family: Helvetica, Arial, sans-serif; font-size: 18px !important; letter-spacing: 2px; line-height: 20px; text-transform: uppercase;">BY <span style="line-height: 20px;"><a class="underline-on-hover" href="https://www.dailyom.com/misc/mt.html" style="color: rgb(0, 0, 0) !important; text-decoration: none !important;"><span style="color: black;">MADISYN TAYLOR</span></a></span></span></center>
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<i>Starting a group with like-minded people can help you feel grounded and connected to what matters in your life.</i></div>
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Human beings, by their very nature, love to gather. Yet as much as we crave community, the rigors of real-life frequently interfere with our efforts to come together with likeminded individuals. For this reason, fellowship is crucial to humanity's wellbeing now more than ever. Most towns and cities play host to a variety of small groups that allow people to congregate purposefully, but that does not mean we should not consider founding our own. When people with similar interests, ideals, or aspirations come together as a group, a community is built that provides a new dimensionality to our earthly experiences.<br /><br />The formation of a group is like an invitation welcoming all those desiring companionship and camaraderie into a circle of support. You may feel driven to found a group for women, healers, knitters, readers, writers, or political activists. Rules need only be a part of your communal experience if you find that level of organization appealing, and it matters little whether your group is large, goal-oriented, or structured. When you have a firm vision of the group you wish to bring into being, hang posters, reach out to acquaintances, and get in touch with similar groups to attract participants. Groups of like-minded individuals are to some extent inherently exclusionary, being that they serve as a supportive environment in which people who have something in common can gather. Yet such groups can also transcend the boundaries that might otherwise keep people apart, The group you create will likely attract people from many different ethnic, cultural, and spiritual backgrounds, and if you make these individuals feel equally welcome, your group will grow and thrive as a result.<br /><br />Try to ward off any discouragement you feel when those intrigued by your group's purpose are not ready to contribute actively. They are likely waiting to see how it evolves and whether you are truly committed to serving as its heart and soul. If the group you have founded is a positive influence in the life of even a single individual, it is well worth it. Your intention to bring people together will be the seed that develops into a source of nurturance and community that stays true to its purpose long after its initial inception.</div>
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AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-20528877634077919372020-05-20T05:24:00.000-04:002020-05-23T09:09:47.390-04:005/20 Vitamin D and your health: Breaking old rules, raising new hopes<h1 class="p-name entry-title" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #222222; font-family: myriad-pro, Freesans, Helmet, sans-serif, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol"; font-size: 2rem; line-height: 1; margin: 0px 0px 0.52em; text-rendering: optimizelegibility;">
Vitamin D and your health: Breaking old rules, raising new hopes</h1>
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<time class="dt-published" datetime="2019-05-17T00:00:00-04:00" style="box-sizing: border-box; display: inline-block; font-size: 12.8px; font-weight: bold; margin-bottom: 10px; margin-right: 1em;">Updated: May 17, 2019</time><div style="box-sizing: border-box; display: inline-block; font-size: 12.8px; font-weight: bold; margin-bottom: 10px; margin-right: 1em;">
Published: February, 2007</div>
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Vitamin D was discovered in 1920, culminating the long search for a way to cure rickets, a painful childhood bone disease. Within a decade, the fortification of foods with vitamin D was under way, and rickets became rare in the United States. But solving the problem of rickets was only the beginning of research into vitamin D. Research results suggest that vitamin D may have a role in other aspects of human health.</div>
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Breaking the old rules</h2>
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Vitamin D is one of the 13 vitamins discovered in the early 20th century by doctors studying nutritional deficiency diseases. Ever since, scientists have defined vitamins as organic (carbon-containing) chemicals that must be obtained from dietary sources because they are not produced by the body's tissues. Vitamins play a crucial role in our body's metabolism, but only tiny amounts are needed to fill that role.</div>
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Although vitamin D is firmly enshrined as one of the four fat-soluble vitamins, it is not technically a vitamin. True, it's essential for health, and only minuscule amounts are required. But it breaks the other rules for vitamins because it's produced in the human body, it's absent from all natural foods except fish and egg yolks, and even when it's obtained from foods, it must be transformed by the body before it can do any good.</div>
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As our habits change, most of us cannot rely on our bodies to produce vitamin D the old-fashioned way. Instead, we increasingly depend on artificially fortified foods and pills to provide this vital nutrient. Coming full circle in the modern world, this substance may actually come to fit the technical definition of a vitamin.</div>
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What is vitamin D?</h2>
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Vitamin D is not one chemical but many. The natural type is produced in the skin from a universally present form of cholesterol, <em style="box-sizing: border-box;">7-dehydrocholesterol</em>. Sunlight is the key: Its ultraviolet B (UVB) energy converts the precursor to vitamin D<span style="bottom: -0.25em; box-sizing: border-box; font-size: 12px; line-height: 0; position: relative; vertical-align: baseline;">3</span>. In contrast, most dietary supplements are manufactured by exposing a plant sterol to ultraviolet energy, thus producing vitamin D<span style="bottom: -0.25em; box-sizing: border-box; font-size: 12px; line-height: 0; position: relative; vertical-align: baseline;">2</span>. Because their function is almost identical, D<span style="bottom: -0.25em; box-sizing: border-box; font-size: 12px; line-height: 0; position: relative; vertical-align: baseline;">2</span> and D<span style="bottom: -0.25em; box-sizing: border-box; font-size: 12px; line-height: 0; position: relative; vertical-align: baseline;">3</span> are lumped together under the name vitamin D — but neither will function until the body works its magic (see figure).</div>
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How your body makes vitamin D</h4>
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The sun's energy turns a chemical in your skin into vitamin D<span style="bottom: -0.25em; box-sizing: border-box; font-size: 12px; line-height: 0; position: relative; vertical-align: baseline;">3</span>, which is carried to your liver and then your kidneys to transform it to active vitamin D.</div>
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The first stop is in the liver, where vitamin D picks up extra oxygen and hydrogen molecules to become <em style="box-sizing: border-box;">25-hydroxyvitamin D,</em> or 25(OH)D. This is the chemical that doctors usually measure to diagnose vitamin D deficiencies. But although 25(OH)D is used for diagnosis, it can't function until it travels to the kidney. There it acquires a final pair of oxygen and hydrogen molecules to become <em style="box-sizing: border-box;">1,25 dihydroxyvitamin D;</em> scientists know this active form of the vitamin as <em style="box-sizing: border-box;">1,25(OH)</em><em style="box-sizing: border-box;"><span style="bottom: -0.25em; box-sizing: border-box; font-size: 12px; line-height: 0; position: relative; vertical-align: baseline;">2</span></em><em style="box-sizing: border-box;">D,</em> or <em style="box-sizing: border-box;">calcitriol,</em> but for ordinary folks the name vitamin D is accurate enough.</div>
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How it works</h2>
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Vitamin D's best-known role is to keep bones healthy by increasing the intestinal absorption of calcium. Without enough vitamin D, the body can only absorb 10% to 15% of dietary calcium, but 30% to 40% absorption is the rule when vitamin reserves are normal. A lack of vitamin D in children causes rickets; in adults, it causes <em style="box-sizing: border-box;">osteomalacia</em>. Both bone diseases are now rare in the United States, but another is on the rise — <em style="box-sizing: border-box;">osteoporosis,</em> the "thin bone" disease that leads to fractures and spinal deformities.</div>
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Low levels of vitamin D lead to low bone calcium stores, increasing the risk of fractures. If vitamin D did nothing more than protect bones, it would still be essential. But researchers have begun to accumulate evidence that it may do much more. In fact, many of the body's tissues contain vitamin D receptors, proteins that bind to vitamin D. In the intestines, the receptors capture vitamin D, enabling efficient calcium absorption. But similar receptors are also present in many other organs, from the prostate to the heart, blood vessels, muscles, and endocrine glands. And work in progress suggests that good things happen when vitamin D binds to these receptors. The main requirement is to have enough vitamin D, but many Americans don't.</div>
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Vitamin D deficiencies</h2>
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Vitamin D deficiencies were rare when most men rolled up their sleeves to work in sunny fields. But as work shifted from farms to offices, that changed. Because pigmentation can reduce vitamin D production in the skin by over 90%, nonwhite populations are at particular risk. Deficiencies are also common in patients with intestinal disorders that limit absorption of fat and those with kidney or liver diseases that reduce the conversion of vitamin D to its active form, calcitriol (1,25(OH)2D). In addition, certain medications reduce the availability or activity of vitamin D. And even in healthy people, advancing age is linked to an increased risk of vitamin D deficiency.</div>
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Although standards vary, most experts agree that levels of 25(OH)D below 20 ng/ml (nanograms per milliliter) reflect clear-cut vitamin D inadequacy, while levels between 20 and 30 ng/ml are borderline.</div>
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A number of factors can play a role. Limited exposure to sunlight heads the list. Except during the short summer months, people who live at latitudes above 37 degrees north or below 37 degrees south of the equator don't get enough UVB energy from the sun to make all the vitamin D they need. The same is true for people who spend most of their time indoors and for those of us who avoid sunshine and use sunscreens to protect our skin from the harmful effects of ultraviolet radiation (see box below). It's an example of an unforeseen consequence of wise behavior, but you can enjoy sun protection and strong bones, too, by taking vitamin supplements.</div>
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Sunscreens</h4>
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Like politicians, doctors often have to compromise; when it comes to sunshine, most pols promise blue skies, while most docs turn out to be the shady guys — or, at least, sunscreen advocates.</div>
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Sunlight contains two forms of radiant energy, ultraviolet A (UVA) and ultraviolet B (UVB). UVB provides the energy your skin needs to make vitamin D, but that energy can burn the skin and increase the cell damage that leads to cancer. UVA also contributes to skin damage and premature aging.</div>
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To protect yourself, avoid the summer sunshine, especially between 10 a.m. and 2 p.m. Whenever possible, wear a large-brimmed hat and a tightly woven, dark-colored long-sleeve shirt and long pants when you go out in the sun.</div>
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But summer garb is usually lightweight and exposes a lot of skin. That's where a sunscreen comes in. Look for a product with an SPF of at least 15; fair-skinned people would be wise to shoot for 30 or higher. But since SPFs apply only to UVB, look for a "broad spectrum" sunscreen that also protects against UVA; most contain titanium dioxide, zinc oxide, or avobenzone (also known as Parsol 1789). Above all, apply your sunscreen early, often, and liberally.</div>
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These many factors explain why vitamin D deficiencies are shockingly common in the United States. Although standards vary, most experts agree that levels of 25(OH)D below 20 ng/ml (nanograms per milliliter) reflect clear-cut vitamin D inadequacy, while levels between 20 and 30 ng/ml are borderline. Using similar criteria, American researchers have reported deficiencies in 42% of African American women aged 15 to 49, in 41% of non-hospitalized patients aged 49 to 83, and in up to 57% of hospitalized patients. And low levels of vitamin D are common even in apparently healthy young adults; in one study, more than a third of people between the ages of 18 and 29 were deficient.</div>
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Numbers can never tell the whole story, but in this case, "D-ficiencies" add up to a wide range of health concerns.</div>
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Osteoporosis and fractures</h2>
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It's a paradox: Skeletal health is the best-known contribution of vitamin D, but it has also become the most controversial. Although doctors agree that vitamin D deficiency increases the risk of osteoporosis and fractures, they disagree about the benefits and optimal dosage of supplements.</div>
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Without enough vitamin D, the intestines cannot efficiently absorb calcium. But because blood calcium is critical for neuromuscular and cardiac function, the body does not allow levels to fall. Instead, it pours out parathyroid hormone, which mobilizes calcium from bone. Blood calcium levels remain normal, so your heart and nerves keep working nicely. But your bones bear the brunt: As bone calcium density falls, bones become weak and fracture-prone.</div>
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Most studies show that a lack of vitamin D increases the risk of osteoporosis and the likelihood of hip and other non-spinal fractures. But there is considerable disagreement about how much supplements reduce the risk of fractures. Some studies include only women, others both men and women; some include only frail, elderly, or institutionalized subjects, others physically active people; some use vitamin D alone, others a combination of D and varying doses of calcium; and some administer 400 international units (IU) of vitamin D a day, others up to 800 IU a day.</div>
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Prostate cancer</h2>
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Some men mistakenly dismiss osteoporosis as a women's worry, but none fail to recognize the importance of prostate cancer.</div>
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Vitamin D has an important role in regulating cell growth. Laboratory experiments suggest that it helps prevent the unrestrained cell multiplication that characterizes cancer by reducing cell division, restricting tumor blood supply (<em style="box-sizing: border-box;">angiogenesis</em>), increasing the death of cancer cells (<em style="box-sizing: border-box;">apoptosis</em>), and limiting the spread of cancer cells (<em style="box-sizing: border-box;">metastasis</em>). Like many human tissues, the prostate has an abundant supply of vitamin D receptors. And, like some other tissues, it also contains enzymes that convert biologically inactive 25(OH)D into the active form of the vitamin, 1,25(OH)2D. These enzymes are much more active in normal prostate cells than in prostate cancer cells.</div>
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Do the results from these experiments translate into clinically important effects? Possibly.</div>
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In 1998, Harvard's Health Professionals Follow-up Study of 47,781 men reported that a high consumption of calcium supplements was associated with an increased risk of advanced prostate cancer. The risk was greatest in men getting more than 2,000 mg of calcium a day from a combination of supplements and food. Since then, other studies have confirmed a link between very high levels of calcium intake and increased risk, but they have exonerated dietary calcium consumption. The Harvard scientists speculate that the problem is not calcium itself but a relative lack of active vitamin D.</div>
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Other malignancies</h2>
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The risk of colon cancer, breast cancer, and other malignancies appears to rise in populations at latitudes far from the equator. Sun exposure and vitamin D levels may be part of the explanation. A recent clinical trial looking at a daily 1,000 IU vitamin D supplement did not show a decreased risk of cancer, but it was associated with a decreased risk of cancer death.</div>
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It's more reason to be hopeful about vitamin D, and more reason to call for additional research.</div>
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"D" right amount</h2>
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Until 1997, the recommended dietary allowance (RDA) for vitamin D was 200 IU for all adults. Faced with growing evidence of vitamin D deficiencies in Americans, the RDA for 51- to 70-year-olds was increased to 400 IU, and to 600 IU for people older than 70.</div>
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Is more better? New research suggests that it is, and many authorities are recommending 800 or even 1,000 IU a day. Remember, though, that you can get too much of a good thing. Like the other fat-soluble vitamins, vitamin D is stored in the body's adipose (fat) tissue. That means your body can mobilize its own reserves if your daily intake falters temporarily — but it also means that excessive doses of vitamin D can build up to toxic levels. At those extremes, vitamin D can raise blood calcium to levels that can cause grogginess, constipation, and even death. But it takes massive overdosing to produce toxicity, and doses up to 2,000 IU a day are considered safe.</div>
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Delivering D</h2>
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You can make your vitamin D the old-fashioned way, by exposing your skin to UVB radiation in sunlight. It doesn't take much, but people living north of the 37-degree-latitude line — roughly the imaginary line between Philadelphia and San Francisco — can't get enough UVB in winter to do the trick. And many others will find it all too easy to overdose on UVB, increasing their risk of malignant melanomas and other skin cancers, as well as wrinkles and premature skin aging. All in all, most doctors recommend avoiding sunlight (see box) and getting vitamin D by mouth.</div>
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Diet can help, but it's very hard to approach the new goals with food alone. Fish and shellfish provide natural vitamin D (oily fish are best), but you'll have to eat about 5 ounces of salmon, 7 ounces of halibut, 30 ounces of cod, or nearly two 8-ounce cans of tuna to get just 400 IU. An egg yolk will provide about 20 IU, but since it also contains nearly a day's quota of cholesterol, you can't very well use eggs to fill your tank with D. Other foods have even less D, which is why manufacturers fortify milk, some yogurt, some orange juice, and many cereals with vitamin D. In general, a serving will provide about 100 IU; that means drinking a quart of fortified milk to get 400 IU.</div>
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Most people require supplements to get the vitamin D they need. It's the main benefit of a daily multivitamin; most provide 400 IU. Remember to read the labels carefully so you won't get too little or too much. And although cod liver oil is rich in vitamin D, it has too much vitamin A for regular use.</div>
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New light on the sunshine vitamin</h2>
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It used to be simple: just get a "healthy" tan and your body will make all the vitamin D it needs. Desk jobs and sunscreen have changed all that, just as research is underlining the importance of vitamin D and suggesting its possible role in preventing many health problems. That makes vitamin D a dilemma of modern life that has a modern solution: eating fish and drinking some low-fat fortified milk, along with judicious doses of vitamin D supplements.</div>
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AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-2372025681558943342020-05-17T07:10:00.000-04:002020-05-17T07:19:42.014-04:005/17 Sunday <iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/8I_GJL5ABC8" width="560"></iframe><br />
<br />AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-15360707826625876722020-05-16T06:17:00.000-04:002020-05-16T06:17:10.718-04:00Passive Aggressive Behavior<img src="https://media.dailyom.com/articles/2020/photos/doi-20200303.jpg" style="font-family: ArialMT; font-size: 16px;" width="100%" /><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><br />
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<span style="font-family: Helvetica, Arial, sans-serif; font-size: 18px !important; letter-spacing: 2px; line-height: 20px; text-transform: uppercase;">BY <span style="line-height: 20px;"><a class="underline-on-hover" href="https://www.dailyom.com/misc/mt.html" style="color: rgb(0, 0, 0) !important; text-decoration: none !important;"><span style="color: black;">MADISYN TAYLOR</span></a></span></span></center>
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<i>The way to end passive aggressive behavior on your part or others' is with complete honesty and truth in any situation.</i></div>
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If you've ever found yourself repressing your anger and behaving in other ways to get your point across, you may be someone who is adept at engaging in passive-aggressive behavior. Although passive-aggressive behavior is recognized as a psychological disorder, it also describes the behavior that many people use to cope with confrontational situations. Such behavior has the outward appearance of being peaceful, yet it is really an attempt to express oneself in seemingly passive ways--usually without accepting responsibility for doing so. For example, someone who doesn't want to attend an event with a partner might engage in behavior that causes them to be late or miss the event without ever admitting to their partner that they never wanted to go to the function at all. Procrastination, inefficiency, stubbornness, and sullenness are some of the many ways that anger can be expressed indirectly.<br /><br />It is important not to judge ourselves when we engage in passive-aggressive behavior. You may want to consider that you are not owning your feelings or your expression by indirectly expressing yourself. Perhaps you are judging your feelings and needs as wrong--which is why you are expressing yourself indirectly. You also may be worried that others will judge you for feeling the way that you do. Remember that anger and every other emotion are never good or bad. They can, however, become toxic if you don't express them in healthy and proactive ways. When we express ourselves directly, we are more likely to be heard by the other person. It also becomes easier for us to ask for and get what we want.<br /><br />Once we learn to be honest with ourselves about our feelings, we can begin to directly express ourselves to others. By learning to express ourselves directly, we prevent misunderstandings, hurt feelings, and resentment from cropping up in our relationships. We also learn to communicate with others in healthy and productive ways. It is never too late to start working on ourselves and our behaviors, just take it one day at a time.</div>
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AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0tag:blogger.com,1999:blog-7822968577621912561.post-50680784503057394762020-05-16T06:16:00.000-04:002020-05-16T06:16:57.414-04:00Sound Healing<img src="https://media.dailyom.com/articles/2020/photos/doi-20200302c.jpg" style="font-family: ArialMT; font-size: 16px;" width="100%" /><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><span style="font-family: ArialMT; font-size: 16px;"></span><br />
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<span style="font-family: Helvetica, Arial, sans-serif; font-size: 18px !important; letter-spacing: 2px; line-height: 20px; text-transform: uppercase;">BY <span style="line-height: 20px;"><a class="underline-on-hover" href="https://www.dailyom.com/misc/mt.html" style="color: rgb(0, 0, 0) !important; text-decoration: none !important;"><span style="color: black;">MADISYN TAYLOR</span></a></span></span></center>
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<i>When the vibrations of our physical and spiritual bodies are out of harmony, it can cause disease.</i></div>
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Everything in the universe is in a constant state of vibration, including our bodies. Sound is vibration that can be translated by the delicate structures of our inner ear, but it moves more than just those tiny receptors. It is part of the spectrum of energy vibrations that affect us on the mental, physical, and spiritual levels. Long ago shamans recognized the power of sound when they first used chants and drumming to heal people. In ancient Egypt, Greece, and India, the use of sound and music for healing was a highly developed sacred science. Sonic vibration has been one way of experiencing the energy of the universe for much of humanity's history.<br /><br />When the vibrations of our physical and spiritual bodies are out of harmony it can cause disease. Sound healing gently massages the molecules back into the right places, clearing blockages and restoring harmony. Ancient healing systems such as Chinese medicine and Indian Ayurveda associate specific musical notes with subtle-energy systems of the body, such as in yoga where particular notes of music correspond to each of the seven chakras. In Tibet, priests have long used bells and bowls over and around the body to tune and clear the energy centers. Chimes and tuning forks are other tools that have been used to heal not only the body but the energy in a room as well.<br /><br />Knowing that sound has the power to heal, we should also try to remember that sounds from modern life can have a negative affect. Choosing silence over discord may help us maintain a state of equilibrium. As we seek soothing and harmonizing sounds to surround us, we may be doing more than creating a balm for the noise of the world. We may actually be performing an act of self-healing that connects us with one of the most basic vibrations of the universe.</div>
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AMRAP Fitnesshttp://www.blogger.com/profile/17950362838430226940noreply@blogger.com0