My Thyroid Journey - Living with Hashimoto's Thyroiditis. More than 2. 5 million Americans have some type of thyroid disease. In my case, I have been diagnosed as hypothyroid (under active thyroid) due to Hashimoto's Thyroiditis, which is an autoimmune disorder where the body attacks the thyroid gland. In this post I'd like to share with you part of my thyroid journey. Hashimoto's Thyroiditis Diagnosis. In the fall of 2. I was diagnosed with Hashimoto’s Thyroiditis. I had been having some symptoms commonly associated with hypothyroidism (cold hands and feet, fatigue, dry skin, some depression). I was not experiencing weight gain, but I was not losing weight, either, even though I exercise nearly every day. TSH and free T4 test results were high normal, but the antibody test for Hashimoto's was sky high. My thyroid is enlarged and has three nodules on it. Two ultrasounds about six months apart showed no growth in the nodules. They appear to be benign. My current doc has me get an ultrasound every 2- 3 years to make sure they're still behaving. My Results on Levothyroxin. I visited my doctor in November to get my thyroid checked again. My TSH and free T4 levels had come back at the edge of high normal range and the doctor suggested I try 2. Levothyroxin daily. He asked me to retest TSH and free T4 in four weeks. When I specifically asked the doctor about diet or lifestyle changes I could make to treat the underlying causes of my disease, he told me there was nothing I could do. I should just get on medication and resign myself to my thyroid eventually destroying itself. My symptoms did not improve. In addition, I developed moderately severe joint pain in my right knee (this knee has bugged me occasionally but rarely this bad). During my menstrual period, I had severe cramping (much worse than normal) and felt physically ill for 2- 3 days. I felt that I had difficulty concentrating, and found myself rereading the same paragraph over and over again. With no previous history, I developed gastric reflux and by the third week it was starting feel as though my throat was closing up and it hurt/was difficult to swallow. This was similar to the (I believe) allergic reaction I experienced on amoxicillin and prednisone. When it came time to renew my prescription I decided not to do it. I called the doctor and canceled the blood work and notified them that I was going off the medication. We had no health insurance and I did not know when we would have insurance again. Stress levels were very high.) I told them that I would check back in sometime in the future. The doctor was not happy and instead wanted to increase my dosage, but I declined. Once I got Off Levothyroxin. December 2. 00. 9 – The throat swelling went away in under a week once I stopped the Levothyroxin. I am no longer having acid reflux. My knee does not ache excessively. My hands and feet still tend to be cold and my skin is still dry, but it has been very cold this month with record breaking snowfall (over 3 feet for December alone). I have started using coconut oil as a face/body moisturizer, too. My head is clearer and I am able to read normally again. My menstrual cycle resumed without any significant cramping/pain/fatigue, etc. Trying Alternative Thyroid Treatments. I decided to try alternative thyroid treatments. After doing some research online, I continued to use Natra. Bio Thyroid Support tablets three times per day. My supplements included about a teaspoon of coconut oil three times per day, a Women’s Multivitamin/Mineral, 1. C and 2. 00. 0 2. I. U. Vitamin D. I have been starting each day with listing things that I am thankful for and practicing counting my blessings instead of my worries. January 2. 00. 9 – Symptoms are about the same – skin still dry, hands still cold – but, hey, it’s winter! Joint pain has decreased significantly. I am exercising every morning again. December 2. 00. 9 – I started dry brushing and cold rinses in the shower, and decreasing my carbs while increasing my fat intake after reading “Eat Fat, Lose Fat”. Over the month of December, I dropped ten pounds, even with the holidays. Skin is much less dry and itchy, as are eyes. January 2. 01. 1 – Down about another ten pounds. Recently read “Primal Blueprint”, and other material indicating that gluten may be contributing to my Hashimoto's Thyroiditis. Working to reduce/eliminate gluten/grains in the diet, but I'm not there yet. I've changed up my work out routine, and started including “sprints” and weightlifting again. As I was working to answer questions and helping others find support on my Hashimoto’s Thyroiditis Facebook Support Page this week, I found myself saying under my. There is a strong link between both Hashimoto's and Graves' and gluten intolerance, and all people with autoimmune thyroid disease should be screened. Still under a lot of stress due to job uncertainly. My skin is softer and smoother, and bowel movements are regular (constipation is a common symptom of an under active thyroid). Eating for Thyroid Health. Where I'm at nutritionally: Plenty of fat, protein and veggies. Less carbs, especially grains. No refined salt, only sea salt. Kelp, nori or other sea vegetables daily. Coconut oil before every meal. Limit cruciferous vegetables, and cook or ferment them before consumption. Eat a Brazil nut every day, as they are high in selenium. Consume one or more fermented foods/drinks per day, including kombucha, water kefir, milk kefir, sauerkraut, raw milk cheese, yogurt and other fruit and vegetable ferments. Include turmeric and plenty of other anti- inflammatory foods and spices. Avoid unfermented soy, excessive amounts of peanuts and raw cruciferous vegetables. Processed foods, fake fats and all the other garbage passing itself off as food is a no- no. Sourcing my meat and eggs locally, from people I trust. All of the critters spend time on pasture and are light on grains. Grow most of my own veggies, and try to source the rest organically. Working towards the same with fruits. Continuing on My Thyroid Journey. Since I wrote this back in 2. I was able to find a doctor who finally listened to me and was willing to switch me to Armour thyroid. I felt even better, and lost a little more weight. For supplements, I use a probiotic, selenium, zinc, magnesium, B complex stress formula with C, and vitamin D3 in winter when I can't get much sun. I don't have any joint pain now. I made some mistakes. For one thing, I think I overdid the kombucha, which led to candida overgrowth that threw my system out of whack. This in turn led to psoriasis over much of my body in 2. Again, the doctor said, “Live with it”, but thankfully I got back on track again and am doing well. You can read the first post of that series, “Psoriasis – The Year my Face Exploded“. After that round of diet changes, I lost even more weight, even though my thyroid medication remained the same. I had food allergy testing done, which flagged several types of beans, kale, pineapple and Brazil nuts. No more daily Brazil nut, and no more bean flour as a gluten free baking substitute, no more scrambled eggs and kale. Dairy and grains, which bother many people with thyroid conditions, didn't show up on my testing. That said, because autoimmune conditions are commonly associated with a leaky gut, I still limit grains and dairy. It makes it easier to get more veggies in, which tend to be more nutrient dense, and I feel better. Do you have a thyroid disorder? If so, what have you done to help your thyroid heal? I hope you find my story and these resources useful. Additional Thyroid Health Resources. Some folks has asked for additional resources, so I'd like to recommend the following books that I found helpful: Hashimoto's Thyroiditis: Lifestyle Interventions and Finding the Root Cause – If you only get one thyroid book, this should be it. Wentz breaks down all the connections to thyroid health, and gives you tools you need to make lifestyle choices and ask the right questions to get the thyroid treatment that is right for you. Dr. Wentz is also currently offering a simple 1. The series launches March 1st and will be available free for a limited time only, so don't miss out. CLICK HERE to take the Thyroid Quiz. SIGN UP TO GET FREE ACCESS TO THE DOCU- SERIES Iodine: Why you need it, Why you can't live without it by David Brownstein, M. D. I read Dr. Brownstein's books first, and they opened my eyes to the importance of iodine. I've read some mixed reviews on Dr. Brownstein's supplement recommendations, so please do your own research before making any decision to supplement and speak with a trained healthcare provider. A couple more related books that deal with coconut oil that may also be helpful are The Coconut Oil Miracle and Eat Fat, Lose Fat. I know saturated fats are currently demonized, but I have lost weight on coconut oil, and these books explain why. Related posts on the site: Originally published in 2. Hashimoto's Thyroid Auto Immune . He described the disease in a German publication in 1. It was the first condition to be recognized as an autoimmune disease. Approximately one in five people suffer from some form of autoimmune disease. Some experts estimate that 7. Thyroid autoimmune disease is the most common of all autoimmune disorders, affecting 7 – 8% of the U. S. In the United States, autoimmune disease accounts for approximately 9. Hashimoto’s autoimmune disease. Autoimmune means that the body is now attacking itself. In regards to the thyroid, the thyroid is being attacked by white blood cells. The body received misinformation and has gone haywire attacking the thyroid and destroying not only the thyroid but also brain tissue. Hashimoto’s autoimmune disease is not really a thyroid disease but an immune dysfunction. You could have Hashimoto’s if you are hypothyroid (this is the most common form), hyperthyroid, or have what appears to be a normal thyroid. Although the disorder is the most common cause of hypothyroid in the United States, many doctors don’t test for it since a diagnosis of Hashimoto’s autoimmune thyroid does not change the standard of treatment which is to prescribe thyroid hormone. Instead, because most doctors expect the thyroid to continually lose function, they just monitor blood levels and adjust medication accordingly. As other hypothyroid symptoms pop up, the standard of care is to prescribe more and more powerful medications, such as Prozac for depression, even drugs to slow the heart or suppress the adrenal glands. Another approach is to remove the thyroid gland all altogether. This approach doesn’t always work either, as some tissue is always left behind and still serves as a site for autoimmune attack. If you have depression and a thyroid problem this could most likely not be a mental depression but a physical condition manifesting as a mental depression. This condition should be treated physically not mentally. Most physical depression is being misdiagnosed as mental depression, when in reality it is coming from a physical or functional cause in the body. Please see my list of “5. Physical Reasons for Depression.” These 5. At the top of the list for physical depression you will find nutritional deficiencies and hypothyroid, hyperthyroid problems. What is going on? It’s not that the patient’s care is being mismanaged or their condition misdiagnosed it’s just that current conventional healthcare has no model to successfully manage Hashimoto’s. Typically the immune suppressant prednisone is a standard treatment for autoimmune disease, but it’s too aggressive for Hashimoto’s. Instead doctors wait for the thyroid to “burn out”, meaning to lose function due to excessive tissue death. Then they prescribe thyroid replacement hormone. How do you know if you have Hashimoto’s disease? Let’s say you have hypothyroid symptoms such as weakness, fatigue, general weight gain, sagging skin under the arms, chin or midsection or what appears to be depression, difficulty in making decisions, cold hands and/or feet, loss of libido – just to name a few or you been diagnosed with hypothyroidism but how do you know if it is due to Hashimoto’s disease? A positive serum antibody test (blood test) is the definitive test. But it’s good to be aware of some classic symptoms and scenarios that typically go along with the condition. The most common is the person who is taking their thyroid replacement hormone on a regular basis has their thyroid condition monitored regularly, yet continues to still worsen, needing ever increasing doses of thyroid hormone to function. In fact, this is a person who main even forget to take their medication, only to realize after the fact that she noticed no difference in her symptoms. What the heck is going on? In most cases of Hashimoto’s it unfolds as a gradual attack of the immune system against the thyroid, with TSH levels and symptoms of hypothyroidism slowly escalating over time. In fact the person may have normal TSH levels thanks to the thyroid hormone medication. The underlying problem of the immune dis- regulation goes untreated. One reason hypothyroidism often goes misdiagnosed is because a person with Hashimoto’s can have a normal TSH. As the autoimmune condition fluctuates TSH levels vary wildly. Using standard lab ranges of 0. In many cases these fluctuations are misdiagnosed as anxiety disorder. The person feels as though they are having an anxiety attack. But in reality, this is just a presentation of Hashimoto’s autoimmune disease. When the autoimmune flares- up it will destroy the thyroid tissue and the hormones stored in the gland flow into the bloodstream. The bloodstream is now flooded with excessive thyroid hormones and the body’s metabolism speeds up, resulting in hyperthyroid symptoms such as a racing heart, heart palpitations, inward trembling, increased pulse rate- even at rest, feeling nervous and emotional, insomnia (unable to sleep at night), night sweats and as it gets worse, difficulty gaining weight. Confirming Hashimoto’s Autoimmune Disease. Symptoms may give you the available information but a blood serum antibody test will confirm the condition. A test for thyroid preoxidase antibodies (TPO – Ab ) is the marker that can determine whether you have Hashimoto’s or not. Hashimoto’s most commonly occurs when the immune system attacks TPO- Ab, in the thyroid responsible for the thyroid hormone production. At times a thyroid thyroglobulinantibodies (TGB – Ab) test is necessary, since Hashimoto’s can follow a TGB attack. TGB is produced in the thyroid and is used by the gland to produce thyroid hormones. Both the TPO- Ab and the TGB – Ab need to be tested because the immune system fluctuates. It is possible for a person with Hashimoto’s to have a negative antibodies test result. In other words, when the autoimmune condition is dormant and the immune system is not attacking the thyroid gland and antibody test will be negative. However, if there is a negative test result- yet a person’s symptoms and history strongly suggests Hashimoto’s and other test is in order. You may want to provoke the immune system and try to create a flare- up. This can be done by eating products that have gluten in them; gluten is a protein that is found in wheat, spelt, barley, and rye and in similar grains. There are numerous studies that link gluten to Hashimoto’s Autoimmune Disease. If you are already on a gluten- free diet, you can consume wheat for two weeks and then repeat the test. Providing gluten doesn’t cause other severe symptoms. When a positive antibody test confirms an autoimmune thyroid condition this indicates that the immune system, not the thyroid, is the target for treatment. Iodine. Iodine is vital to thyroid function, as it is a major co- factor in simulator for enzymes TPO. A person with Hashimoto’s that is supplementing with iodine is like throwing gasoline onto the fire. Because iodine stimulates the production of TPO, this in turn increases the level of TPO antibodies, indicating an autoimmune flare up. Some people will develop symptoms of overactive thyroid, hyperthyroid type symptoms. Others may have no symptoms despite test showing an elevated level of TPO antibodies. People with the autoimmune condition should not be supplementing with iodine. You will need iodine but not in a supplement form. The iodine should be coming from your diet. There are many foods that carry iodine like seafood, deep green leafy vegetables, kale, kelp, even yogurt and cheeses will have iodine in them only because iodine is being fed to the cows. Just make sure you have a good supply of foods that have iodine in them and stay away from iodine supplementation. This may seem like confusing advice to a person with hypothyroidism who is been told their condition is the result of an iodine deficiency area although iodine deficiency is the most common cause of hypothyroid. In the United States and other Western countries, Hashimoto’s accounts for the majority of cases of hypothyroidism. Iodine supplementation isn’t causing Hashimoto’s per se but it does seem to be a triggering factor. If you are considering supplementing with iodine but your symptoms strongly suggest Hashimoto’s, get tested several times to rule out any autoimmune thyroid condition. An autoimmune condition can fluctuate and negative tests are not always definitive. Avoiding iodine supplements is also a strategy for preserving thyroid tissue. Gluten. Numerous studies from several countries show a strong link between gluten intolerance and Hashimoto’s disease. Because the molecular structure of gluten so closely resembles that of the thyroid gland, the problem may be one of mistaken identity. Gluten is a protein found in wheat rye and barley. Because of genetic engineering for the past 2. We are not designed to consume that amount of gluten, our bodies do not break it down. In order to break down that much gluten you would need three stomachs like a cow. Gluten will affect your digestive system and contribute to what is known as a leaky gut (intestinal permeability). Once gluten leaks through the intestinal track and enters the blood system white blood cells look at it it as a foreign invader and start to attack it. As time goes on the body goes haywire and because the molecular structure of gluten so closely resembles that of the thyroid the body starts to attack the thyroid – case of mistaken identity. Once the attack is on there’s no way to turn it off. A person with Hashimoto’s autoimmune thyroid must be on a gluten- free diet. If you digest gluten it can affect you for up to six months. Being on a gluten- free diet is another strategy to help protect thyroid tissue. Vitamin DPeople with Hashimoto’s autoimmune thyroid have a hard time processing vitamin D. Modern diets are often lacking in vitamin D – rich foods – liver, organ meats, lard, many forms of seafood, butter, and egg yolks. Sun is an important source of vitamin D. Why is vitamin D so important?
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Smith's Shred is the answer to every dieter's biggest dilemmas: how to lose that last twenty pounds? How to push through that frustrating plateau?Finally, the pace mode allows for dieters to relax somewhat with their diet and adjust to newly formed eating habits. The final mode mentioned in the book is the vigorous module, where Smith states the final pounds are dropped. According to the Academy of Nutrition and Dietetics, the foods suggested in the 4- Day Diet are nutritious but you may not receive enough calories, vitamin D or calcium each day. The Academy of Nutrition and Dietetics suggests the diet plan does not meet guidelines set forth by the Food and Drug Administration's 2. Dietary Guidelines for Americans. Meet with a registered dietitian to determine your nutritional needs and what part of the 4- Day Diet works for you. Day Diet Plan Review: What Can You Eat? The Promise. This isn't a 4- day crash diet. It's actually a month- long program that you tackle in 4- day bursts. 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Clinic. com, people who are following a healthy, well- balanced diet should not lose more than 2 lbs. Depending on how much weight you need to lose, 2 lbs. Dishing out the extra cash to buy only the healthiest foods, signing up for a gym membership that you will seldom use, and buying fitness apparel are all a part of. For example, a person who weighs 2. On the other hand, a person who’s just a few pounds away from his goal might notice how a small loss affects his appearance or the fit of his clothing. Crash diets are diets with very low calorie intakes. Because they cut calories so drastically, these diets usually produce impressive results very fast. Best healthy diet plans for 2017: Reviews of Atkins, 5:2, Weight Watchers, Slimming World and more Have you ever tried any of these diet plans? I was wondering how long it would take to start seeing results? I have been working out in the gym 6 days a week for 90-120 minutes I started out at 175lbs and I am. Diets like the Master Cleanse, where you only drink a mix of water, lemon and cayenne pepper for days, can cause a weight loss of 1. However, these results are not only temporary, but they’re also dangerous. After all, it can be discouraging to diet for a month and see no changes when you look in the mirror.Losing weight too rapidly can lead to weakness, blood sugar changes, heart palpitations and nausea. Atkins, one of the most famous low- carb diets out there, promises a weight loss of up to 1. Anybody who loses that much in a short period of time will see a significant difference when he looks in the mirror. Low- carb diets work fast because they cause water loss. As you lose water weight, you’ll look less bloated and the changes in your body will be more obvious. Other factors besides diet will affect how quickly you lose weight. If you’re also exercising, the pounds will drop faster than if you’re only cutting calories. According to the Better Health Channel, men’s metabolism is faster than women’s, so they’ll see results faster when dieting. Younger people and those with a higher percentage of muscle mass also lose weight faster and will notice results earlier. We know, you would never order drugs illegally over the internet, or have your friend bring them back from vacation. But just in case you somehow ended up with the. 5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat and Get Six Pack Abs 1. Many so-called "health foods" are actually cleverly disguised junk. Thank you for taking the time to visit my website. My plan is the Easiest Way To Lose Weight Fast and it can help you reach your. MSN Health and Fitness has fitness, nutrition and medical information for men and women that will help you get active, eat right and improve your overall wellbeing. Premiere authority on juicing for weight loss. Joe or Joe Cross other than successful completion of the Reboot with Joe Juicing Certification. Download our free Reboot with Joe Juice Diet App for iPhone to track your meals and progress. Download App *Individual results may vary. The Reboot with Joe Juice Diet: Lose Weight, Get Healthy and Feel Amazing. Look no further than your own backyard. You may have several types of greens growing in your yard that you thought were weeds, but in fact, they are wild edible plants full of nutrients. These foods are gaining in popularity, thanks to. Lose Weight, Get Healthy and Feel Amazing by Joe Cross — Reviews, Discussion, Bookclubs, Lists. After watching Fat, Sick, and Nearly Dead shortly after the documentary made its way to Netflix, I was hit with a reality check and have been following Joe Cross ever since. Finally though, I was able to sit down and read his books, leading into reading his latest book, Juice It to Lose It. The Reboot With Joe along with his follow cookbook. In The Reboot With Joe, readers get a breakdown of what it means to really prepare and plan for a reboot, the importance of community and support during the reboot, and the significance that confidence in yourself can have in motivating you to keep going. I’ve read and heard all of this before but it’s always great to see again and again. An affirmation of sorts. Throughout the book, Joe talks about incorporating more healthy foods while reducing your junk foods as you transition into a healthier lifestyle. Going cold turkey is not recommended. It can be done that way but for long term success, it’s best for most people to slowly eliminate the bad and gradually increase the good. For me, I slowly eliminated the bad and was not shy at all about packing on the good and that worked for me. Find out what works for you. This is important because when you get to the point where you find out what works for you, you get past all of those silly excuses that Joe mentions like not knowing how to chop or slice fruits & vegetables (learn, it’s really not that hard), traveling (new flash: planning ahead of time is a thing that you can do and if you have a smartphone there is NO excuse. Get the Gate. Guru app for one). I know for a fact that they can. Because this is not a diet. It’s a lifestyle. I love that Joe mentions that people often put so much focus on calorie counting that they don’t ever stop to think and focus on the actual nutrients as well as ingredients that they can’t even pronounce which are unnecessary that they are putting into their body. Making a transition to healthy eating can literally reverse the progress of chronic diseases, can prevent heart disease, diabetes, obesity, and strokes; and can dramatically extend lifespan and healthy life expectancy. Many years ago, I did calorie count for the first few months of my transition into a healthier lifestyle (as I was heading towards obesity if I didn’t get it together) but that’s all I needed to understand calories and food and see what my body needs each day. A few months of counting. Once I got a handle on that, I knew that it was not the end all so I refused to stay stuck in the calorie counting mindset which can turn into its own addiction/prison. Educate yourself on calorie counting. Do it if you want but it’s actually (gasp!) not necessary for everyone. The important part here is that at some point in your journey you start listening to your body, start understanding what your body needs and wants and giving your body all that it needs and occasionally what it wants and regularly exercising. So after a few months of counting, educating myself, learning to listen to my body, and finding a rhythm with my exercise routine, I stopped counting and then took a look underneath the surface to really examine what exactly I was putting into my body. That’s about the time I discovered Joe’s documentary. Lose weight and maintain a healthy weight* Sleep better than ever Regain energy and vitality Shake off stress Conquer food cravings This Could Be You! It came at the perfect time! I think this book is perfect for that person on the beginning of their journey as they transition into a healthier lifestyle. While I can’t say that I came out of this book learning much that I didn’t already know before, since I have been on this journey for awhile now, I can say that the one thing that I did pick up was color coding. For example, if I’m out of strawberries, I can just use another red fruit as a replacement. A pretty obvious fix but sometimes it’s what starting us right in the face that’s the thing we don’t see. So I’ll definitely be incorporating that into the days when I start to run on low certain things. Throughout the book there are success stories shared, outlines of reboots whether 3 days, 5 days, 1. With shopping lists set up for you and more than a handful of recipes to get you going. There’s a produce preparation guide, shopping and storage tips, a section on the types of juicers, a resources list and basically the questions you had that caused you to stall answered here so now the ball is in your court and you know how to take a shot, so now it’s time to take it. The Reboot with Joe Juice Diet Lose Weight, Get Healthy and Feel Amazing is a solid introduction to rebooting your system and starting your healthy lifestyle. If you’re serious about rebooting and want to juice or are just curious about the juicing process, get this book. Juicing for weight loss with Joe Cross. Our Guided Reboot Programs are not advised for women who are pregnant or nursing.
Meal Plans. The Basic Paleo Plan. Effective, lifelong fat loss is easy with Paleo foods. We recommend the majority of your meals look something like this: 4- 8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood. Then add several servings of multicolored vegetables, either raw, steamed or lightly cooked. Finally, round out the meal with good fats from Avocado, olive oil or a handful of un- salted nuts such as almonds, pecans, macadamias or walnuts. Make sure to have 3- 4 meals like this each day. Give it 3. 0 days and then let us know how quickly and easily it is to lose unwanted body fat, all without hunger and cravings. Until you reach your desired level of leanness we recommend you keep your fruit intake to 1- 2 servings per day and make these choices mainly from berries and melons. Keep in mind, you will be eating plenty of nutritious fresh vegetables, we just want you to see the fastest, most effective results you can. This is why we limit your fruit in the beginning to help you change your metabolic engines to a mode of “fat burning”. Paleo For Athletes. The needs of athletes vary greatly depending upon one’s sport and level of activity. The needs of a marathon runner are quite different from those of boxer or Olympic Weightlifter. Despite these different needs all athletes share a few things: Means of optimizing performance. Methods for improving recovery. The Paleo diet is the perfect solution for both performance and recovery. Lean protein sources such as chicken, lean beef, turkey, pork loin and sea food are ergogenic (performance enhancing) because of the large amount of Branched Chain Amino Acids (BCAA’s) which have been proven to be crucial in rapid recovery after hard training, both for strength and endurance athletes. So all of your meals will start with 4- 8 oz of lean proteins. The next piece of customization is dependent upon the nature of your sport. High- intensity aerobic or anaerobic sports such as soccer, boxing, wrestling, mixed martial arts or sprint interval training (running, biking, swimming, rowing) should take advantage of a period of time post workout when the body is primed for recovery. The Question: It may be a wrestling match, or it may be a boxing match, either way you must make weight. It's possible that you've been training hard for the last 3. Here's what you need to know. The goblet squat is great for teaching technique to beginners and for major squat movements where weight isn't the focus. This is a very controversial topic. Can I possibly know for sure that the clients I'm about to post as examples of maximum muscular potential are really clean? At the time, it seemed like an odd question, why were other runners wondering what elite runners eat? I didn’t put a lot of thought into what I ate, and although I.
The amount of carbohydrate will vary based on how large you are and the volume and intensity of your training. The larger you are or the harder/longer the training, the more carbohydrate you will GENERALLY need to optimize recovery. Some athletes may find they require 2 protein+carbohydrate meals to optimize recovery from particularly grueling work or multi- session training days. Subsequent meals should be built around lean protein, multi- colored, low carbohydrate density vegetables and good fats. Loren Cordain and world renowned triathlon coach Joe Friel for more information on endurance specific Paleo Nutrition. For sprinters, and other power athletes most meals should be built around lean proteins, a variety of low carbohydrate density vegetables and liberal use of good fats. Power athletes may find benefit from a higher intake from Paleo friendly carbs such as yams, sweet potatoes and fruit once or twice per week. This is called a “cyclical- low carbohydrate” diet and has been enormously popular with track and field athletes, football players, Olympic weightlifters and other athletes who place a premium on strength, power and exceptionally low body fat levels. Doctor Mauro Di- Pasquale is the world authority on this way of eating and we highly recommend you read his work for further information. To see the best possible performance and body composition, the power athlete should eat at least 1g of protein per lb of bodyweight per day. Paleo For Autoimmunity. Emerging research has made clear the link between Neolithic foods (grains, legumes and dairy) and autoimmune diseases such as Lupus, Rheumatoid Arthritis, Multiple Sclerosis and a host of other less well know conditions. Many people have found significant improvements in autoimmune disease by eliminating the Neolithic foods and building a diet around nutritious Paleo options. If you suffer from an autoimmune disease we highly recommend you start a Paleo diet and let us know what your results are. To give your body its best chance to heal we recommend that you initially limit the following foods: Eggs. Tomatoes & eggplants. Peppers including bell peppers and hot peppers. Spices such as curries, paprika, and chili powder. Nuts and seeds. Some of these otherwise Paleo- friendly foods have been shown to be problematic in individuals with autoimmune issues. We recommend you fully remove not only these foods but also all Neolithic foods (grains, breads, potatoes, beans and dairy) for at least a month to see if they pose a problem for you. Sample Meal Plan: Weight Loss. Breakfast: Shrimp scramble with basil and steamed spinach. Espresso or Bone Broth. Lunch: Chicken salad with red onions, romaine lettuce, artichoke hearts and mixed bell peppers. Dressing: Lemon/Olive Oil with a hint of garlic. Green tea with lemon. Snack: Grilled shrimp & veggies with a hand full of macadamias. Dinner: Baked pork loin with ginger cabbage and olive oil. Dessert: shaved almonds over 1/4 cup mixed berries. Sample Meal Plan: The Endurance Athlete. Let’s assume an early run, bike or swim interval session. Depending upon your preferences you may opt to train on an empty stomach. If you prefer a small snack before training here is a good way to start your day: Pre- training Snack: 2 oz chicken OR 2 scrambled eggs. OR 1 cup of blueberries. Post Training Breakfast: (best if consumed within 3. Salmon scramble, 1/2 honey dew or rock melon+1 cup of blueberries. ORGrilled salmon, sweet potato hash browns with olive oil and cinnamon. Lunch: Grass fed ground beef marinara over baked spaghetti squash. Snack: Can of sardines, medium orange, hand full of almonds. Dinner: Baked Halibut, large Artichoke. Garlic- pistachio “pesto” for the halibut and as a dipping sauce for the artichoke. Sample Meal Plan: The Power Athlete. Breakfast: 4- 6 egg omelet with 1 whole avocado. Pre- workout snack: 2- 4 oz grilled chicken, handful of almonds or macadamias. Post- workout meal: 6- 8 oz grilled salmon, asparagus, mushroom, bamboo shoot, coconut milk curry. Snack: Canned salmon salad with olive oil, avocado, tomatoes and red onion. Dinner: Grilled grass fed Rib eye with grilled shrimp. Large mixed salad with greens, red onions and ginger sesame dressing. I created the Food Matrix to show how endless the possibilities are for creating Paleo meals. Download your free copy with a blank Food Matrix chart that you can print out and fill in with proteins, vegetables, fats, herbs and spices that you and your family enjoy. This will help you customize thousands of meals! Download the Paleo Food Matrix. Plant- Based Bodybuilding . But in some circumstances, a little extra growth is sought after, particularly for men in this culture—though not exclusively. The growth hormone IGF- 1 is the reason some dogs look like this, and others like this. What about those who strive to be the big dog? Yes, lower circulating levels of IGF- 1 in vegans lowers cancer risk, but might that interfere with their accumulation of muscle mass? There certainly are lots of plant- based body builders, but maybe they’re the exception. To look like this, does one have to risk looking like this? True or false: Lower IGF- 1 levels in vegans likely interferes with muscle accumulation. Is this fact, or is this fiction? Well, there’s a couple ways you attack that question. For example, what’s the skeletal muscle mass like in acromegaly? People afflicted with giantism—where they have an IGF overload in the body. If IGF bulks up muscle, you’d think they’d be musclebound; but no, they don’t have any more muscle, on average, than anyone else. What if you inject people with IGF- 1? They injected women for a year, and found no increase in lean body mass or grip, bench or leg press strength. What about men? Basically, same thing. They had about a dozen 2. IGF- 1, with resistance exercise, enhances neither training- induced muscle bulk, nor strength.“Thus it seems that outside of . Greger may be referring, watch the above video. This is just an approximation of the audio contributed by Kerry Skinner. Please consider volunteering to help out on the site. How to Train For a Triathlon. You're probably terrified of navigating open water, drifting off course, or getting kicked in the face by another competitor. And those things might very well happen if you simply throw fitness at the event. But the experts will tell you that a successful swim is mostly about technique, says Matt Fitzgerald, an endurance sports specialist in Oakdale, California. Once you know how to swim, you'll gain skill and confidence so you're better able to manage trouble. About two months before race day, start doing at least two swims a week, building up to at least 1,0. To prepare for the open- water freakout many first- timers experience, log a few practice swims in the ocean or a lake. GLIDE WITH YOUR HEAD DOWNPositioning your body correctly begins with your head: Keep your noggin in line with your spine. If you raise or lower it, you'll create excess drag. Rookies feel an urge to peek where they're headed. Don't, except when you're sighting. Use the pool's lane line to stay straight. STRAIGHTEN OUTAvoid lateral movement by keeping your head, shoulders, hips, and feet in a straight line. Do I need to go on a diet? It isn’t always necessary to “go on a diet” to lose weight when starting a running plan, but if you want to lose weight you need to. Garmin HRM Swim and Triathlon Straps. Sometimes, even the best, most advanced fitness technology can’t keep up with youuntil now. Why lose track of your heart. As you swim, imagine being stretched from both your head and your feet. KEEP YOUR FEET CLOSE TOGETHERGenerate a compact kick using power from your hips, keeping your legs close together. STRETCHAs your lead hand enters the water, your arm should be nearly straight. According to a recent study on fluid dynamics, this is more efficient than . TIME IT RIGHTAs one arm reaches full extension in front of you, wait to pull with that arm until the other arm is just about to spear into the water. If you begin the pull before the other arm is ready to strike, your body will rotate prematurely, which kills your glide and slows forward propulsion. BECOME A FALLING LEAFAs you stroke through the water, your body should open as you pull your arm overhead, and then close when you stroke through. Try to visualize your body as a falling leaf or a snow- boarder going up and down the sides of a half pipe. Related: The 2. 0 Best Triathlons In America. One more tip: On race day, if you're not a strong swimmer, your coach will advise you to hang back at the start to escape the scrum of flailing arms and legs. You'll only lose 2. If your goggles get knocked off, simply tread water as you put them back on properly to prevent fogging and to ensure that you can see where you're going. How Do I Train For My First Triathlon? Matt Fitzgerald provides answers to some of the most commonly asked questions he receives from beginners. Looking to compete in a beginner- friendly triathlon? Our partner, the Tri. Rock Triathlon series, offers eight races across the country featuring a fun atmosphere for triathletes of all levels. The sport of triathlon used to be considered a bizarre form of self- torture engaged in by endurance junkies who had gone over the bend. Today, triathlon is thoroughly mainstream. Each year, thousands of everyday men and women – and even boys and girls – participate in their first triathlon in search of fitness and a rewarding challenge. Nevertheless, the sport remains rather intimidating for beginners. It is complex, and the learning curve is steep for first- timers. In this article, we hope to provide a boost along this curve for those of you who are considering a first triathlon by answering some of the questions that beginners most frequently ask. How do I train? In a typical triathlon, the average participant spends about a fifth of the total race duration swimming, half of the total race duration cycling, and about 3. Your training should approximately match these distributions. Each week, you should do roughly equal numbers of swim, bike and run workouts, but your bike workouts should be longer and your swims shorter. For example, if you work out six times, you will swim twice, bike twice, and run twice, but your longest bike ride might be one hour, whereas your swims last 3. Begin with an amount of training that is appropriate to your present level of fitness and increase the workload incrementally throughout the time you have available before your race, always allowing yourself enough time for recovery. If you’re a typical out- of- shape adult who’s neither overweight, elderly, nor suffering from any debilitating medical conditions, you’ll need about 1. You may have heard triathletes or other endurance athletes talk about “intensity” and various workout types that target different intensity levels. Forget about this for now. While training for your first triathlon, keep the intensity level between four and six on a scale of one to 1. RELATED – Triathlete’s Beginner’s Guide: Becoming A Better Cyclist. Check out the latest fitness trends, workouts, gear, sports news and health nutrition and advice, all on SELF. Meals and snacks Triathlon training nutrition guide Your diet can make or break your triathlon goals. Learn how to fuel your training—and get better race-day results. Gained: 50 pounds with twins Max and Emme. Celeb Strategy: Nothing mega-star J. Lo ever does is ordinary, and losing the baby weight proved to be no exception. How to Train For a Triathlon Whether it's your first race or your 50th, these proven tips and techniques will help you conquer any course in record time. Cost of a Personal Trainer - Consumer Information and Prices Paid. Cost varies not just because of location, but because of credentials. There are far too many meatheads in the industry with a weekend cert. Look for a trainer with real education in the field (B. S./M. S. If you're looking for real results, knowledge plus experience, it will cost more. I offer multiple rates/plans for clients, I also offer multiple services (Personal Training, Massage Therapy, Post Rehab, Corrective Exercise, Martial Arts, etc.). Spots Med., L. M. T., C. P. T... etc... Currently pursing a Doc. My rates may be higher, but my education also leads my clients to expect more from me... If you're looking for something for nothing, that's exactly what you can expect to get. Look for and check CREDENTIALS! Anyone can get short term results, but a professional trainer will prepare/educate for long term success! The Bulls were eliminated from the playoffs last night, which meant exit interviews today. These are understandably but almost invariably boring, rehashed collections. Amber January 1, 2013. I just made the suggestion that a ketogenic diet might plausibly enhance muscular growth as well as recovery (http://www.ketotic.org/2012/12. Melancholy aeon November 27, 2012 @Gus “he claimed that he had seen ! I eat 1650 calories a. WORST and BEST DOG FOOD BRANDS List of BEST and WORST dog foods What’s REALLY in Your Dog’s Food? Most people are blissfully unaware as to what goes into. Geo Bodybuilder Diet MemesHow much a personal trainer should cost. Prices paid and comments from CostHelper's team of professional journalists and community of users. Dan and Tom meet in a gay bar. The seemingly casual pickup turns into a nightmare when Tom accuses Dan of infecting him with HIV from a previous encounter. A reserve currency (or anchor currency) is a currency that is held in significant quantities by governments and institutions as part of their foreign exchange reserves. Vegetarianism does not have one definition with as many as five different types of eating habits which qualify as being a vegetarian. For most vegetarians, their diet. Designed in the USA, Alpha Clothing is the premium choice for athletes and bodybuilders. Shop now for fitness apparel, bodybuilding clothing, stringers. Geo Bodybuilder Diet PlanCara Mengecilkan Perut Setelah Melahirkan Super Ampuh. Setiap orang pasti akan merasa senang apabila bisa memenuhi kodratnya. Dalam hal ini melahirkan merupakan salah satu kodrat bagi semua wanita. Oleh karena itu, seorang wanita pasti akan sangat senang dan bahagia apabila bisa mengandung sekaligus melahirkan keturunan mereka. Meskipun prosesnya tidaklah mudah bahkan mempertaruhkan nyawa, namun bagi seorang wanita bisa melahirkan merupakan suatu kesempurnaan tersendiri yang diberikan oleh Tuhan kepada mereka. Berbagai macam cara bahkan rela dilakukan oleh wanita agar bisa hamil dan melahirkan secara sehat setelah melakukan pernikahan bersama pasangan prianya. Mereka bahkan rela untuk kehilangan bentuk tubuh langsung dan sexy- nya selama berbulan- bulan demi sebuah kehamilan. Namun untuk anda para wanita janganlah merasa khawatir karena banyak cara- cara yang bisa dilakukan untuk mengembalikan bentuk tubuh seperti semula pasca melahirkan termasuk mengecilkan perut. Adapun cara mengecilkan perut setelah melahirkan dapat anda lakukan dengan mudah, antara lain: 1. Melakukan pernapasan dengan baik. Bernapas dengan baik juga merupakan faktor penting yang harus dilakukan setiap hari untuk bisa mendukung proses pengecilan perut setelah melahirkan. Cara bernapas yang baik adalah mengambil napas atau menghirup udara melalui hidung. Karena apabila bernapas dilakukan dengan baik, maka tubuh akan menjadi rileks karena proses stimulasi pada tubuh berlangsung baik dan juga mempengaruhi fungsi kerja dari otak. Jadi usahakanlah untuk selalu bernapas dengan baik, secara perlahan- lahan, dan coba rasakan gerak paru- paru saat proses bernapas berlangsung. Selain itu, bernapas dengan baik juga akan menyehatkan tubuh dan kulit. Menyusui buah hati (bayi)Menyusui bayinya yang baru lahir merupakan hal yang tentu wajib dilakukan oleh setiap wanita. Di samping untuk memenuhi asupan gizi bagi sang bayi sehingga tumbuh sehat, menyusui juga merupakan cara awal yang bisa dilakukan untuk mengecilkan perut pasca melahirkan. Karena setiap menyusui bayinya berarti wanita telah mengeluarkan 5. Ditambah lagi, dengan menyusui dapat membantu perangsangan kontraksi rahim yang menyusutkan ukuran uterus agar kembali seperti semula di saat sebelum hamil. Dengan demikian, seiring dengan periode pemberian ASI pada si bayi setiap harinya berarti wanita juga melakukan terapi alami untuk mengecilkan perut pasca melahirkan tanpa disadarinya. Namun tentu saja nutrisi seorang wanita selama fase menyusui juga harus dipenuhi agar kualitas ASI tetap terjaga baik. Makan dengan porsi sedikit, namun dengan frekuensi yang sering. Porsi makan yang sedikit akan membantu wanita pasca melahirkan untuk membatasi asupan lemak dan kalori supaya tidak jadi penumpukan. Namun demikian agar asupan nutrisi tetap seimbang, maka frekuensi makan harus lebih sering dari biasanya. Frekuensi yang sering ini untuk menjaga sirkulasi pembakaran dalam tubuh tetap stabil mengingat porsi asupan makanan yang masuk berkurang. Frekuensi yang menjadi rekomendasi dengan porsi sedikit tersebut adalah 3 – 4 kali sehari. Apabila dilakukan secara rutin, maka hasil yang diperoleh juga akan efektif. Cara Diet Cepat Yang Benar, Cara Diet Yang Baik, Sehat, dan Alami Untuk Diet Sehat Menurunkan Berat Badan Wanita dan Pria. Kadar kolesterol yang normal yang tidak bisa menyebabkan penyakit kolesterol apabila kadarnya selalu di jaga tetap normal.
Hal ini juga sudah dibuktikan bahwa metode seperti ini memiliki efektifitas yang tinggi untuk menurunkan berat badan, yang berarti juga mengecilkan perut pasca melahirkan. Kunci terpentingnya adalah rutin. Jika rutin, maka hal akan efektif dan maksimal sesuai yang diharapkan. Memilih makanan yang rendah lemak dan kalori. Memilih makanan yang rendah lemak dan kalori juga merupakan cara efektif yang bisa dilakukan. Tetapi juga perlu diingat bahwa sang bayi juga membutuhkan nutrisi yang cukup, terutama dari kualitas ASI seorang ibunya, untuk proses pertumbuhan dan perkembangan tubuh yang baik. Oleh karena itu, pintar- pintar dalam memilih makanan dengan tidak mengesampingkan kebutuhan nutrisi yang diperlukan sang buah hati. Hal ini juga berarti bahwa wanita jangan sampai terlalu anti pada makanan berlemak dan berkalori. Lebih amannya, wanita bisa meminta saran dari orang- orang terdekat terlebih yang sudah pernah melahirkan tentang pola makanan yang sehat dan baik untuk sang bayi, di samping usahanya untuk mengecilkan perut. Memperbanyak konsumsi air putih. Fungsi air putih sebagaimana kita ketahui ialah sebagai pembersih semua organ di dalam tubuh terutama saluran pencernaan dan peredaran darah dari berbagai macam penyakit dan racun. Salah satu proses yang sangat penting ialah proses hidrasi, di mana proses ini bisa membantu proses pencernaan bekerja baik dan maksimal serta membantu melangsingkan tubuh. Hal ini juga dikarenakan mengkonsumsi banyak air putih selain dapat membantu menahan rasa lapar yang muncul, juga dapat mencairkan konsentrasi sodium di dalam tubuh sehingga menyebabkan banyaknya air yang keluar pada sistem pencernaan. Olahraga ringan. Membiasakan olahraga ringan juga merupakan cara yang tak kalah efektih untuk mengecilkan perut setelah melahirkan. Karena dengan berolahraga yang teratur, otot- otot yang kendor akan kembali kencang. Usahakan juga bahwa olahraga ringan ini mendapat rekomendasi dokter, dalam artian bahwa anda memang sudah cukup sehat dan kuat untuk melakukan gerakan olahraga. Salah satu olahraga ringan yang bisa dilakukan adalah berjalan kaki bersama bayi anda sambil mendorong troll (kereta) bayinya. Dengan begitu anda sudah melakukan olahraga yang bisa membakar lemak dan kalori dalam tubuh secara sehat. Melatih otot perut. Latihan otot perut juga bisa menjadi aktivitas yang bisa anda lakukan secara rutin untuk mengecilkan perut setelah melahirkan. Di samping itu, latihan otot perut bisa dilakukan sesuka anda, mulai dengan duduk, berdiri maupun berbaring. Caranya pun cukup mudah, yaitu lakukanlah tarikan pada perut anda menuju perut bagian dalam dengan cara mengkontraksikan otot- otot perut, tahan posisi tersebut dalam waktu beberapa menit. Kemudian ulangilah secara berkali- kali sampai anda merasa cukup. Lakukan rutin setiap harinya. Latihan otot perut lainnya bisa dilakukan menggunakan metode shoulder lift. Latihan ini hanya memerlukan matras sebagai alat pembantunya. Caranya adalah: Pertama: baringkan tubuh anda pada matras secara terlentang. Kedua: tekuk kaki beserta telapak kaki anda hingga menyentuh lantai. Ketiga: hembuskan nafas dan kontraksikan pada otot perut, kemudian angkat kepala dan pundak anda. Keempat: tahan posisi tersebut dalam waktu beberapa detik, lalu turunkan kepala dan pundak yang terangkat secara perlahan- lahan. Kelima: ulangi dari awal sehingga anda merasa cukup dan biasakan untuk melakukannya secara rutin setiap hari. Makan buah dan sayur berserat tinggi. Cara mengecilkan perut setelah melahirkan juga dapat dilakukan dengan konsumsi makanan berserat tinggi. Setelah melahirkan dokter pasti menganjurkan agar anda untuk memperbanyak konsumsi buah dan sayur berserat tinggi. Hal ini dilakukan karena demi menjaga stamina dan daya tahan pada tubuh, mengingat tubuh pasca melahirkan masih sangat lemah dan lelah selama proses persalinan berlangsung. Perut buncit yang tampak setelah melahirkan karena adanya penumpukan lemak dan kalori serta kurangnya vitamin di dalam tubuh. Oleh karena itu, memakan makanan seperti buah dan sayur berserat tinggi akan membantu pencernaan dalam tubuh sehingga tidak aka nada lagi penumpukan. Menghindari mongkonsumsi jamu atau ramuan herbal. Mengkonsumsi jamu atau ramuan herbal memang dapat menyegarkan kondisi tubuh yang sebelumnya drop atau down karena lelah dan semacamnya. Tentu ini memang baik untuk kesehatan anda sebagai seorang ibu, tetapi ingatlah juga bagi bayi yang baru anda lahirkan. Jamu atau ramuan herbal tidak akan baik baginya karena dapat mengganggu kesehatan dan menghambat pertumbuhannya. Oleh karena itu, hindarilah hal ini terutama ketika masih dalam fase menyusui karena akan berpengaruh juga pada kualitas ASI yang dihasilkan. Jangan biasakan tidur setelah makan. Membiasakan tidur setelah makan merupakan salah satu penyebab buncitnya perut. Oleh karena itu, hindarilah kebiasaan ini apabila anda ingin mengecilkan perut setelah melahirkan. Apalagi langsung tidur sehabis makan juga tidak menyehatkan bagi tubuh karena bahan- bahan makanan yang harusnya langsung dicerna oleh tubuh akan tertunda di saat sedang tidur sehingga terjadi penumpukan seperti lemak dan kalori yang rentang mengalami penumpukan dan membuat lipatan- lipatan di tubuh serta membuncitkan perut. Karena sejatinya proses pencernaan makanan berlangsung di sekitaran perut, yaitu lambung. Tetap melakukan aktivitas seperti biasa. Setelah anda benar- benar pulih pasca melahirkan, maka cobalah untuk kembali melakukan aktivitas seperti biasanya sebagai ibu rumah tangga, seperti bersih- bersih rumah dan lainnya. Jangan jadikan melahirkan sebagai sebuah alasan untuk beristirahat secara berlebihan dan berleha- leha dalam waktu yang lama. Segeralah memulai kebiasaan atau aktivitas sehari- hari di saat telah pulih. Aktivitas pekerjaan rumah ini memang tidak akan serta- merta mengembalikan kondisi perut anda seperti semula. Tetapi setidaknya secara perlahan- lahan kondisi perut anda akan kembali. Jikalau memang anda menghendaki waktu yang singkat, maka cobalah untuk sambil melakukan senam atau olahraga ringan seperti yang telah dijelaskan pada poin sebelumnya. Bisa juga dengan berjalan- jalan bersama bayi sebagai media untuk membakar lemak dan kalori dalam tubuh. Latihan gerakan pelvic tits. Gerakan ini boleh dilakukan namun harus seizin dokter. Dalam artian untuk memastikan bahwa kondisi anda sudah benar- benar pulih dan sehat. Gerakan pelvic tits ini sangatlah mudah dan simpel serta bisa dilakukan sendiri di rumah. Caranya adalah: Pertama: baringkan tubuh anda di lantai dalam posisi terlentang dengan telapak tangan menghadap ke bawah, tegak lurus berada di samping tubuh. Kedua: kemudian tekuk kaki dan angkat pantat anda sehingga sejajar dengan lutut. Tahan selama kurang lebih 1. Ketiga: ulangi secara berkali- kali sampai anda merasa cukup. Latihan gerakan pelvic tits ini juga terbukti efektif untuk bisa mengecilkan perut setelah melahirkan. |
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November 2017
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