The true path to lasting weight-loss…part 2

Why We Need Carbs
The experts aren’t telling us to abandon carbs entirely. A balanced diet and healthy body needs them.
“Carbohydrates are good for you, as long as you eat the right kinds in the right amounts,” says Dr. Al Sears. “Carbohydrates are your body’s main source of energy. You couldn’t live or work without them.”
The trick is to understand how carbs work and which types of carbs work for you.
If you plow through five to eight servings of white bread, pasta, and rice each day, you’re going to be in trouble. That’s because carbs are not created equal.
There are good sources of carbs and bad. Often, processed carbs like white bread and sugary cereals represent bad carbs. But that’s not to say that all processed carbs are bad, and that all natural carbs are good. Starchy white potatoes are also bad, despite coming from a natural source.
Processed carbs are stripped of their nutrients and fiber. Worse… they are loaded with simple sugars and refined starches. The sugar and starch make carbs – processed or natural – really bad. That sugar or starch creates a devastating hormonal reaction in our bodies. That blood-sugar reaction is measured with the Glycemic Index (GI).
The Glycemic Index
“The GI measures how the carbohydrates in foods increase your blood sugar,” says Dr. Sears.
Carbs with a high GI are bad for you. Carbs with a low GI are good for you. Complex carbs with a low GI take time to break down. That’s because the glucose (sugar content) of the carb is released slowly into your system.
However, carbs with a high GI deliver an instant sugar shock to your system. This will cause your blood sugars to spike wildly.
Rising blood sugars trigger insulin release. Insulin manages blood sugar and builds body fat. Increased insulin signals your body to store calories as body fat. So, as Dr. Sears puts it, “excess insulin makes you fat.”
The more high-glycemic foods you eat, the more insulin enters into your bloodstream.
In time, your body becomes less responsive to insulin, or insulin resistant. This has a compounding effect. Your body then needs ever more insulin to balance blood sugars. Over time, this will make you fat. It can eventually lead to diabetes.
Balancing Bad Carbs
When balancing your blood sugar, it’s not just sweets you have to balance. You also have to control starches.
The key is to avoid carbs with high GI scores.
Here’s a list of five bad carbs:
• Breakfast cereals (Kellogg’s Cornflakes has a GI score of 80; Kellogg’s Raisin Bran has a GI score of 61)
• Bagels (GI score of 69)
• Breads (Pepperidge Farm white bread with wheat flour has a GI score of 71)
• White rice (GI score between 73 and 89)
• White Potatoes (Baked potato with skin has a GI score of 69; mashed potato has a GI score of 83)
Replacing your grains with whole grains effects only a small improvement. Some whole grains maintain some of the nutrients and vitamins lost in bleaching. But whole grain bread actually spikes blood sugar much the same as white bread.
Compare a porridge made of whole-grain rolled oats to the breakfast cereals above. The porridge scores 55 on the Glycemic Index. Brown rice – another whole grain recommended by the USDA Food Pyramid – is certainly better than white rice. But it scores between 66 and 87 on the Glycemic Index.

(to be continued)

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7 minute high-intensity workout

7-minute circuit: Science showed it works — then special ops trainer Mark Lauren made it tougher.

Seems like everyone is trying to do more with less these days.
Now even workouts are getting trimmed down to bare bones. But it turns out that may be a good thing.
A simple, fast, high-intensity workout — finished in as little as seven minutes — will produce many of the same benefits as a good run and trip to the weight room, a recent study published in the American College of Sports Medicine’s Health & Fitness Journal concludes.
Using 12 rapid-fire exercises tapping only body weight, a chair and a wall, experts at the Human Performance Institute in Orlando, Fla., say athletes can shed body fat, build muscle, amp up VO2 max and decrease insulin resistance.
up with:

While maintaining good form, do as many reps as you can of each exercise for 30 seconds, with 10 seconds of rest between exercises.
1. Pushups
2. Situps with arms crossed against chest
3. Squats
4. Burpees
5. Fast swimmers: Lie face down on your stomach with arms extended out front. Alternate sides raising both arm and leg. “This is a good postural exercise, forcing you to extend the spine,” Lauren says.
6. Modified mountain climbers: Starting in a pushup position, raise your right knee to your left elbow. Return to the starting position and do left knee to right elbow. Repeat. “This is a a great total body workout that uses the same muscles used in pushups and situps,” Lauren says.
7. Side lunges: Standing with feet parallel about hip-width apart, step your right foot out to your right. Shift your weight to your right side, bending at your knee until your shinbone is vertical to the floor and your hips are pushed back. Return to starting position and repeat on the other side.
8. Air plunges: “This is a short movement, but a powerful exercise,” Lauren says. Lie down on your back with legs straight up, bending at the hips, and arms to the side. Push your hips up into the air and then lower down to the ground. “It’s just a few inches, but you’ll feel it working your triceps and rear delts.”
9. Pointers: Start on hands and knees. At the same time extend your right arm and left leg straight out. Pause at the top, holding hips parallel, then return. Repeat on the other side. “That’s another great postural exercise that offsets all the pushing and crunching exercises,” Lauren says.
10. Side jumps: Also called ski jumps, just jump from side to side with knees together as if you were carving it up on the slopes. Wear a backpack to increase difficulty.
11. Seated dip: With your back up against a chair, hands up on the seat and knees bent in front of you, lower your hips to the ground. “You can make it harder by straightening your legs out in front of you,” Lauren says. If you really want to feel the burn, prop your feet up on another chair in front of you.
12. Four count: Also known as the squat thrust, this is just the beginning of a burpee, but with no pushup or jump.

Borrowed from: Jon Anderson is a staff writer for OFFduty. Contact him at jona@militarytimes.com.

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The True Path to Lasting Weight Loss!

Crabbing about Carbs:
“I’ve tried to lose weight but I always fail. My health just seems to get worse every year: I guess it’s just part of growing older.”
So many people rely on this kind of “aging is inevitable” type of thinking. But it’s just plain wrong. There’s a simple reason your health is suffering. And it’s not directly your fault. It’s because the government health advice we take for gospel is simply a pack of industry-serving lies.
For two decades the government has promoted the USDA Food Pyramid. The pyramid positions grains as a primary building block of modern diets. But if you follow the Food Pyramid recommendations, you will wind up fat. Worse, you’ll end up battling obesity, diabetes, and even heart disease.
Want to know why the government would lie to you? The Pyramid was “built” by the Department of Agriculture. And what is their job? To keep American farmers in business! And what keeps farmers in business? Grain products!
The pyramid promotes big business – not better health.
Building the Pyramids
The first USDA Food Pyramid was “built” in 1992 by the U.S. Department of Agriculture (USDA). The pyramid positioned grains as its foundation, recommending six to 11 servings of grains each day. But six to 11 servings of grains a day will put you on the fast track to obesity. This advice is one of the key problems with the pyramid.
Harvard took a crack at “building” its own food pyramid. But it’s not much better: The Healthy Eating Pyramid recommends similar base amounts but switches grains for whole grains. But whole grains don’t fix the problem either as I’ll explain later.
In 2005, the USDA “rebuilt” its pyramid. Now, it recommends between five and eight ounces of grains a day (depending on age and sex). The 2005 USDA Pyramid suggests that these grains should come from breads, pastas, rice, and breakfast cereals. Half of those should be whole grains. But the revised recommendation still doesn’t work. It sidesteps the main problem: that too many starchy carbohydrates will destroy your health.
“The USDA Food Pyramid is cobbled together based on food industry interests, but without real scientific basis,” says Dr. Mark Hyman, who serves on the Board of Advisors of Georgetown University. “The consumption of six to 11 servings of bread and cereals daily led to the pasta, carb, sugar generation and to the largest epidemic of obesity in the history of our species.”
Pyramid Problems
The pyramid serves modern industry interests. It doesn’t respect our natural diet, evolved over two million years. Our natural diet is what our ancestor’s ate. This primal diet was rich in protein and fat. And carbs played a much smaller role in our daily dietary intake.
“Our genetic nutritional requirements were established over eons of evolutionary experience,” says Dr. Loren Cordain, a leading expert on paleo diets. “Humans have had little evolutionary experience with the modern high carb, cereal-based diet which is omnipresent in industrialized countries, and there is considerable evidence to suggest that these types of diets have the potential for creating health problems.”
The way we eat today is totally different. It’s carb-heavy and protein-light. The pyramid is a key factor in this. It over-promotes grains in our diet. It suggests that 50 percent of our daily caloric intake should come from carbs. It places a much lower intake on protein and fats.
In simple terms, carbs – while good for energy – will often be stored as fat. Too many carbs will lead to weight gain. That’s a simple problem we can all identify with.
The more involved problem is the type of carbs we eat and how they affect our insulin production. This can lead to obesity, diabetes, and heart disease.
Nutritionists at the Harvard School of Public Health have criticized the USDA Food Pyramid on this basis. Harvard University researcher Dr. Walter Willet spoke out publicly against the recommendation. He said the pyramid didn’t distinguish between refined and complex carbs and their glycemic responses.
He noted that “there was little empirical evidence to support the dominant nutritional message that diets high in complex carbohydrates promote good health.”

More tomorrow…

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Why am I so darn liberal these days?

For much of my life I considered myself a conservative…then a libertarian. Now over the past 6 years I’ve been acting like a liberal, although I’m really a centrist or maybe I’m just bipolar.
I believe what makes America so great is that with the conservatives pulling to the right and the liberals pulling to the left, America ends up walking the middle path. If the pendulum were allowed to go too far to the right we would be in danger of becoming a Fascist nation. If we were pulled too far to the left we would be in danger of becoming a Communist nation.
Have you noticed that during the primaries we see and hear all the far right and far left ideas but when our presidents are elected most of them are just left or just right of center? If you look at the reality of Obama I think you will find that he is a centrist. Calling him a Socialist is laughable. And I think you’ll find that Romney is also a centrist (surely, the man responsible for Romney-care is no conservative).  Since one of those men will probably be president, you can be sure, nothing very radical will occur after the election. That’s also why with all of our pissing and moaning nothing ever changes too much no matter who’s been in office.

The middle way is where to be. Buddha described the middle way as a path of moderation between the extremes of sensual indulgence and self-mortification. This, according to him, was the path of wisdom. The “right” and the “left” need to respect the fact that we need each other to keep this important balance. We are not enemies. We are very important cogs in the machinery of true democracy. We can argue for our beliefs without degrading the other and making up stories or at least we should try. We must be the example. We must be the role models. We must each of us make the personal commitment to discourage the fear-mongering, the demonizing, and hateful speech about those who don’t share our beliefs.

The other day I looked up the meaning of Liberal and the definition said: a. not limited to or by established, traditional, orthodox, or authoritarian attitudes, views, or dogmas; free from bigotry.
b. Favoring proposals for reform, open to new ideas for progress, and tolerant of the ideas and behavior of others; broad-minded, concerned with individual rights.

It seems that we need more progress, reform and tolerance. And we sure can use less bigotry. That just feels good to me. Maybe that’s why I’m acting so liberal these days.

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Democrat or Republican?

O.K. so let’s see.
The Democratic Party= Big government, high taxes, welfare for individuals, loves war.
The Republican Party= Big government, high deficits, corporate welfare, loves war.
Decisions, decisions, decisions.

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Words from Zo LaMantia

I believe this is a crucial time in the history of America and the world. It is an era of profound transformation, in which we have the opportunity to shift from an old paradigm, which is clearly not working, to a new paradigm… if we have the awareness and the courage to face this challenge, and seize this great opportunity.
The old paradigm is the mainstream corporate, political, medical, religious and educational system of today, which is doing more harm than good, and on the verge of collapse. It is built upon a foundation of manipulation and deceit.

At the heart of that paradigm are feelings of helplessness, hate, and fear  which people were conditioned to believe was a reflection of the true nature of their world. It was “us against them” and “them against us”. The traditional school system, the media, and every segment of the mainstream corporate/government system consistently reinforce this message.

The new paradigm will be a world where people reconnect with the source of their power, which is within each and every one of us. As a result, it will be a world where the people take back control of their lives, their families, their communities, their governments and their planet.

We are in a revolution, but it is a revolution of consciousness. It’s a revolution of the mind, in which people wake up to the truth of how we have been deceived and manipulated, the truth about our real power, the truth of our oneness.

No matter what race, religion, creed, or national origin,

Remember… We Are One!

“In order to rally people, governments need enemies. They want us to be afraid, to hate, so we will rally behind them. And if they do not have a real enemy, they will invent one in order to mobilize us”.
Thich Nhat Hanh

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