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Study after study has shown low carb to be a superior method of weight loss and a lifestyle that supports ongoing healthy weight management, stable blood sugar levels AND general health . A Study Published in the American Journal of Clinical Nutrition found…Ketogenic diet resulted in 12 pounds of weight loss in obese men in just 4 weeks
A study conducted at Stanford University (Christopher Gardner, et al) found Women who followed the Atkins™ very low carb diet lost more weight than those who followed a low fat diet or those on the Zone™ diet and the Atkins women also improved their metabolic profile
Another study conducted at Duke University Medical Center found Of the 120 obese subjects followed for six months, the 50% who followed the Atkins plan lost an average of 31 pounds, while the other half of the subjects who followed the American Heart Association’s low-fat diet only lost an average of 20 pounds.
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Most running training plans include cross-training sessions to increase aerobic fitness and strengthen muscles. Cross-training helps athletes run faster by increasing fitness, power and efficiency, and it’s also credited with reducing injuries and accelerating injury rehabilitation.
But if you want to really get your blood pumping and your muscles firing, try skipping.
Personal trainer and presenter Lauren Vickers calls running her meditation in motion.
“I try to incorporate running into most of my workouts,” she says.
“My knees have endured many years of high heels, so I can’t run as far as I used to, but I love incorporating some short cardio burners in my outdoor training one to two times a week, with sprints and shuttle runs in between sets.”
Vickers is a big fan of skipping as a cross-training exercise for runners and anyone wanting a physical challenge.
“Skipping seems like a simple exercise, but it can quickly become extremely challenging,” says Vickers.
“While skipping is gentle on the body, it’s high in intensity. You can really tire yourself out skipping, and consistent skipping will help to improve your strength, endurance and coordination.”
Never skip it
In fact, an Arizona University study found that a 10-minute daily program of skipping is as good as a 30-minute daily program of jogging for improvement of cardiovascular efficiency.
Other research has shown that skipping can not only reduce tension but also raise energy levels. Subjects taking part in a study at Illinois University were monitored while skipping during a 60-minute workout, five-days a week, over ten-weeks. The results included greater leg and knee strength, an increase in calf size, better jumping ability, and faster running speed. Subjects also became more agile and flexible, and their hearts became stronger.
Vickers loves skipping as a form of cross-training because it can be done anywhere. Vickers loves skipping as a form of cross-training because it can be done anywhere. Her own personal preference of rope is Unit Nine’s sweat plus pack.
“[It] includes a skipping rope, resistance bands, trigger ball and towel – making it the perfect on-the-go training kit to help me perform a skipping workout at home, the gym, work or at a hotel.”
Vickers says skipping helps runners get used to planting their feet directly underneath their body, and helps to reduce the length of time their feet touch the ground with each step.
“Skipping is a low-impact, effective way to build your running endurance and strengthen the muscles that you use while running without your joints bearing too much load. It also helps to build calf, ankle and foot strength,” adds Vickers.
Do it right
Like any other exercise, runners should warm-up for a skipping workout by getting the glutes and abdominal muscles firing. Give these three exercises a go:
Slide a short resistance band around your ankles and perform 20 crab walks forward and 20 backwards.
Place the resistance band above your knees, lie on your back with knees bent and perform 10 glute bridges.
Using a long resistance band, hold the band at tension with your arms shoulder width apart straight out in front of you. Brace your core and keeping the tension, move the band in halo motions clockwise first, then anti-clockwise for 10 repetitions in each direction.
Once warm, hop to these short skipping workouts:
Warm up for two minutes at an easy skipping pace, and then progress to five sets of interval skipping:
- One minute easy pace
- 30 seconds sprint pace
- One minute side to side skipping
- 30 seconds high knees skipping
Warm up for two minutes at an easy skipping pace, and then progress to eight rounds of tabata skipping:
- 20 seconds sprint pace
- 10 seconds rest
- Rest for one minute and repeat the sequence one more time.
The goal of one day completing an ultra-marathon inspires running fanatic Laura Hill to clock up the kilometres each week. With a day job in the corporate world, Laura loves nothing more than lacing up her runners and hitting the pavement to clear her mind and challenge her body.
Read more: https://alphanation.com/affiliates/
Apparently a fair number of people take a lot of %#$% at work and eat it too.
Yesterday at the Nutrition 2018 meeting in Boston, Stephen Onufrak, an epidemiologist at the Centers for Disease Control and Prevention (CDC), presented what he described in a press release as “the first national study to look at the food people get at work.” Nutrition 2018 is the American Society of Nutrition’s annual meeting. Onufrak also indicated that “our results suggest that the foods people get from work do not align well with the recommendations in the Dietary Guidelines for Americans.” This is a polite way of saying nutritionally some of it may be %#$%.
For the study, Onufrak and his colleagues analyzed data from the United States Department of Agriculture (USDA) Food Acquisition and Purchasing Survey (FoodAPS), administered to a nationally representative sample of American households. The data included what food and beverages 5,222 employed adults had indicated they had purchased and “acquired” for free at work over a 7-day period.
During the week, 8% of respondents had purchased food or beverages at work during the week, and 17% had acquired it for free. Those of you skilled in the art of acquiring food for free know that potential sources include the communal coffee machine, catering for meetings, birthdays and other celebrations, and that person or persons in the office for whom baking is a hobby or emotional outlet.
Free food may sound good but it accounted for 71% of all of the calories acquired at work. (Those who got food or beverages at work, got an average of 1277 calories from work). Also, food from work, whether purchased or obtained for free, tended to be “high in empty calories, sodium, and refined grains and low in whole grains and fruit.” And surprise! The leading foods were “pizza, soft drinks, cookies/brownies, cakes and pies, and candy.” Not exactly broccoli florets and kale.
Thus, with all the pizzas and pies around, what this study suggest is that you may want to shut your pie (you know what) at work. There are a lot of distractions around you such as the conversations that you are having, the other people that are walking around, the cat videos on your computer screen, and oh, of course, the work that you have to do. You may not realize or be keeping track of the extra calories, salt, fat, sugar, and other bad stuff that is going into your mouth.
Remember, you spend a lot of your waking hours (and in some cases sleeping hours) at work. Thus, workplace food can really affect your diet. What, then, do you do besides convincing the baker in your office to find a different emotional outlet? Here are some possibilities:
- Don’t talk to or interact with anyone: You can reduce your chances of getting free food by hissing at everyone when they see you. Of course, this could have other negative consequences.
- Eat selectively: When food comes around, pay attention to its nutritional content.
- Don’t position yourself close to food: If your desk is in the office kitchen, then that not only is a bit odd (assuming that you don’t do kitchen-related work) but also makes you more likely to eat unconsciously.
- Convince your workplace to bring or offer healthier options: It may not seem appealing to be known as “that kale guy who took our pizza away” or the woman who “made the workplace grapes again instead of cakes the workplace again.” But in the long run people may thank you.
- Be careful about drinking at work: Not just drinking alcohol but anything sugar-sweetened. Beverages can be a prominent source of empty calories and sugar.
- Eat when you are not at work: Don’t regularly rely on free food for your meals.
- Pack and bring your food: This requires some time, planning, and organization. That’s why fast food is called fast food. One possibility is to form a “foodpool” with some co-workers and take turns preparing food for each other. Just make sure that your “foodpool” doesn’t have more than a hundred people because it may be overwhelming when it is your day to bring the food.
- Scout out places around the workplace that serve healthy food: This could also get you to walk around more.
Finally, keep in mind, you often get what you pay for nutritionally. Workplaces may try to save money by getting cheaper and more convenient foods and beverages, which tend to be highly processed and higher in salt, sugar, fat, and artificial ingredients. You may still be able to find healthy food at work but may have to work at it.
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Galit Goldfarb BSc, MSc is a clinical nutritionist and medical scientist and multiple award winning author who has worked within the health field for 22 years. Galit helps people with weight or health issues stop their confusion about what, how, and when to eat so they can reach optimal health and lasting weight loss without medications or struggling with dieting.
Her mission is to heal the world through better food choices. Following her personal suffering with weight issues, cancer and raising two of her daughters with epilepsy and mental disability, Galit made it her mission to research the ideal diet for humans which formed the basis of her multiple Award Winning International Bestseller “The Guerrilla Diet and Lifestyle Program”.
Galit runs an active blog and was invited to give a TEDx talk on the “Ideal Diet For Humans” Galit is a Professional member of the American Nutrition Association, and the American Society for Nutrition, and holds a BSc (honours) in Biochemistry and Nutrition, an MSc in Medical Science with Distinction, studied Immunology for a Post Graduate Certificate and holds many diplomas in alternative medicine.
Galit offers workshops, speaking engagements, online programs and personal coaching to help people finally achieve optimal health and lose the weight they’ve been struggling with.
The Guerilla Diet is divided into two sections:
- The first traces evolutionary evidence of why diet works
- Outlining the lifestyle itself
Anthropology buffs will be impressed with the depth of Goldfarb’s supporting research, which makes up two-thirds of the book. Epigenetics–the study of how genes are expressed, based upon external or environmental factors–provides the basis for her theory for the ideal human diet.
Gorillas have much in common with humans, she says, but the foods they consume stand in contrast to the typical Western diet. In captivity, gorillas who were fed processed foods suffered from obesity, heart disease, high cholesterol, and sugar addiction; after returning to their natural high-fiber, low-protein, and low-fat diet, the animals thrived.
Similarly, she says, humans would benefit from a return to the food that led them to succeed as a species. Goldfarb provides examples of the consequences of eating too much animal protein, dairy, and processed foods, which may scare any burger-loving American reader straight.
Taking on a natural, mostly plant-based diet, she says, helps people break free from disease and general malaise. For readers who aren’t convinced, Goldfarb provides evidence that leading an unhealthy lifestyle can predispose one’s children to disease and early death.
The description of the Guerrilla/Gorilla Diet is dissimilar to those of other diets in that it provides intricate scientific and historic explanations. Such comprehensiveness may almost be too dense for casual readers, but even those seeking a new route to better health will find detailed 12-week and 30-day plans to follow as well as a bounty of food charts.