Here is a printable version (pdf) of this handout, Typical healthiest diet for weight loss Breakfast: In a bowl as a cereal, literally tons of blueberries, 4 walnut halves or 4 whole almonds for crunch + almond or rice or hemp milk + 1 tablespoon almond or coconut yogurt. An alternative is a green smoothie: Olivia’s Spring Mix (any spring mix will do but I think Olivia’s … [Read more...]
Why we do what we should not and what should we do that affects our health, overweight, and freedom?
Modified 8/10/2013 - here is a printable (pdf) version of this. Why are 90% of Americans overweight? You just might wonder what I mean by overweight: overweight is the absence of CLEAR lines of muscular definition due to the presence of fat under the skin obscuring where well developed muscles meet well developed muscles. Such a level of body fat (11-22% for men and … [Read more...]
Insulin Resistance
Here is a printable version (pdf) of this handout, Insulin resistance As ENERGY SURPLUS increases from higher calorie intake beyond that which is necessary, storage of those calories shifts increasingly from SUBCUTANEOUS to VISCERAL fat which has a more rapid TURNOVER of triglycerides. Visceral fat is resistant to the anti-lipolytic effects of insulin -> releasing large … [Read more...]
Cytokines signaling: causes of high blood pressure and more
Cytokines, SOCS-3 signaling: causes of high blood pressure, high cholesterol, & diabetes…. The Autocrine and Paracrine Roles of Adipokines. K Karastergiou Molecular and Cellular Endocrinology 2009 doi:10.1016/j.mce.2009.11.011 “The secretions of these engorged (fat) adipose tissue macrophages (immune fighting cells), such as IL-6 (interleukin) and TNFα (tumor necrosis … [Read more...]
Mindful Meditation and Thoughtfulness for Temptation Control
Before Eating: Think, Pause, Meditate MEDITATION/MINDFULNESS can begin by just sitting quietly: for a start, just, LISTEN TO YOUR BREATHING for 1 minute, or even 20 seconds. The purpose of this is to help you to calm your reactions passing urges. You &/or I may WANT or have a HUNGER for or desire a taste of a specific food, pursue a TUMMY FEELING OF … [Read more...]