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Sleep Aids
[quote=Instantcrazy]Interestin... As someone who SUFFERS from ADHD and axiety, I have never heard of these. When you say dietary forms, do you mean like a supplement or actual food forms? I also have a girlfriend who has REALLY bad PMS so I definitely want to learn about GABA. [/quote] GABA is in supplement form. I believe there are foods rich in GABA too. Certain teas (you'd have to research as I'm not sure what kind) and fermented foods like yogurt or kefir are good sources of GABA.
by mrspackrat (submitted 4 days ago)
Sleep Aids
GABA is a chemical that is made in the brain and has a claming effect on nerve impulses. This makes you more tranquil, a sense of wellbeing. Without it, you'd constantly remain on edge and anxious with no ability to relax (think of people with ADHD). There are dietary forms of GABA which can be taken for relieving anxiety, improving mood, reducing PMS, and of couse ADHD. They apparenlty help the brain produce GABA.
by mrspackrat (submitted a week ago)
Sleep Aids
Again, I'm not a proponent of pills but rather finding natural ways. A newsletter that I got just had tips on sleeping. Maybe one of these may help. 1.Make sure that you’re getting enough magnesium in your diet. Taking 300 -500 mg of magnesium supplement can really help. Most people (something like 80%) are deficient in magnesium. 2.If you’re on a low carb diet eating a little fat before bed can help you fall asleep faster and have a more restful night. Try getting a teaspoon of MCT oil or a tablespoon of coconut butter or almond butter either with your last meal or snack before you sleep. 3.A tablespoon of raw honey can also help if you’re on a low carb diet and can’t sleep. 4.A cup of warm (non-caffeinated) drink can help calm you down and help you sleep--an herbal tea like chamomile tea. 5.GABA is an inhibitory neurotransmitter that really calms you down and helps you sleep. It’s especially good if you end up staying up late working or doing something that’s stimulating before going to sleep. 6.Try sleeping in the dark without any ambient light. The darker the better, especially for quality deep (REM) sleep. 7.If possible, try and get to bed before 11pm so that you can take advantage of the melatonin hormone which peaks at around 11pm. Melatonin helps you fall asleep faster and get a better quality of sleep.
by mrspackrat (submitted a week ago)
Day 3 - Low carb Journey
We all have days like that, changing the way you eat for life takes time. Eventually that cereal won't look so appealing :) Actually most processed foods are not that appealing to me anymore, you'll get there.
by mrspackrat (submitted a week ago)
IF Question
Draglist, I am doing 1 thing he recommended in his article which is having a small amount of protein and greens. I mix a high quality whey with mixed greens in a blender. It's a great drink! Supposedly this may actually increase the benefits you get from fasting. I'm definatly going to continue with that habit if anything just to get some much needed protein added to my diet.
by mrspackrat (submitted a week ago)
IF Question
It's like anything, there are always various opinions. It does make sense that if you have a heavy meal that it will take a long time to digest. I read and reread his comments on circadian rythyms and my eyes glazed over :) I didn't think IF was that scientific lol
by mrspackrat (submitted a week ago)
IF Question
I ran into this article and am not sure if the information is out of date (from 2012) and I know nothing about the author or his book. This is the first time I've read about net fasting (after a meal has been digested). I've been doing the 16:8 and have never accounted for disgestion time. While I'm fasting for weightloss what I'm more intersted in is the health benefits gained from fasting so I want to be sure I'm doing it in the most beneficial way. Does anyone have any thoughts on this? http://fitness.mercola.com/sit...
by mrspackrat (submitted a week ago)
GOING CRAZY!!!
Bella, I was just joking, yes in moderation is fine. I just prefer weights or HIIT to hours of cardio.
by mrspackrat (submitted 2 weeks ago)
Carbs
[quote=gnat824]I understand that, mrspackrat and I'm not disputing that anything that you say is true. In the short term, you might have to manage your carbs differently to increase your insulin sensitivity. But while insulin resistance interferes with the underlying functions of your body. Low carbs simply doesn't change the basics or "reprogram" how your body works, as so many people seem to think. You're just managing the inputs. I tend to think of carbs not in terms of how many I need to eat to sustain my body but in terms of how many I can get away with ;-) So much yummy goodness![/quote] I agree that it won't "reprogram" the way your body is intended to work but what low carb does is fix what went wrong and get your body working the right away again. It's very hard to reverse insulin resistance and enjoy all those "yummy" carbs as you put it. At least not in the interim.
by mrspackrat (submitted 2 weeks ago)
GOING CRAZY!!!
And this is why I don't do lots of cardio, it just depletes glucose and drives you to eat carbs :)
by mrspackrat (submitted 2 weeks ago)
Carbs
Gnat, I think what MV is referring to is reversing insulin resistance. Diabetes is triggered by insulin resistance and regaining proper insulin sensitivity can help reverse the process. To do that, you have to reduce the consumption of sugars, grains and processed carbohydrates and instead focus on eating more healthy proteins, fats and green veggies. But your body does prefer the quick fuel of carbs, then fat, then protein (in that order). If no carbs or little is available, it will go to fat to convert and use as energy--which could be dietary or stored. But most of the cellular processes in our bodies perfer fat to carbs anyway so there's no need to consume so many carb grams. 50-150 grams is adequate depending on your level of activity.
by mrspackrat (submitted 2 weeks ago)
Is Obesity a Disease? NPR
Is it possible that in Sweden they consumed more animal fat when it's the unsaturated fats (monounsaturated or omega 3 fats) that you should be consuming more of. The western diet gets plenty of saturated fats and unfortunately way too much in trans fats.
by mrspackrat (submitted 3 weeks ago)
New Plan
You probably do have a metabolic disorder from overconsuming calories for so long (just google insulin resistant symptoms). It can be reversed with proper nutrition. I looked at your food journal and you don't seem to be consuming enough "real" foods. Honestly, if you just start adding nutrient-rich foods to your meal plan--carbs that don't convert to sugar easily (ditch the white bread/rolls, etc), and get good protein (low fat meats or fish--not fried foods or too much red meats) and lots of good fat (nuts, seeds, avocado, coconut or olive oil), you're body will respond with weighloss as long as you don't over consume calories (just get rid of the empty calories). Then just walk, walking is great exercise. I lost 40 lbs this way. I feel healthier, more energetic and finally wearing shorts, skirts and swimsuits again. You can do it!
by mrspackrat (submitted 3 weeks ago)
Carbs
If you are going low carb, as MV pointed out, fats are very important but also making sure you are supplementing properly is also key. Taking these supplements can help you get over some of the common symptoms associated with low carb dieting. The severity of the symptoms can vary depending on how much your body is dependent on sugar. The more you’re used to consuming sugar, the longer it will take for your body to become fat adapted. Excerpt from an article: "Here’s a list of some key supplements: ■First and foremost when you shift to a low carb diet, your body ends up excreting more sodium and water. This can lead to lower blood pressure and a feeling of sluggishness. These symptoms are often mistaken for low blood sugar as well and many people end up trying to alleviate these symptoms by eating sugar which only perpetuates the vicious cycle. The best solution is to increase your sodium intake. How much sodium you need really varies according to your body, but an additional 1 - 2 g of sodium per day will help. If you’re already consuming adequate amounts of salt (2 - 4g depending on your activity level) you don’t need to be concerned about lack of sodium. ■Secondly, along with sodium depletion another common mineral that gets depleted is magnesium. Some 70% of the general population don’t get enough magnesium in their diets, even without being on a low carb diet, so it’s best to make sure that you’re getting enough magnesium throughout the day. Around 200 - 500 mg of magnesium is recommended depending on your activity level. ■Thirdly, when you’re on a low carb diet, your body burns fat for energy instead of glucose. The only issue is that until your body becomes efficient at burning fat as fuel, you’ll probably go through a period of time where you’ll gas out during your workouts due to glycogen depletion…especially if you’re doing high intensity workouts. Since you don’t have glucose to provide you with quick energy, your body turns to fat, except energy from fat isn’t easily accessible like glucose, which is why you end up gassing out. One way to help you avoid this is by supplementing with medium chain triglycerides (MCT). It’s the main fat content found in coconut oil. The great thing about MCT is that unlike other dietary fats, when consumed it’s utilized immediately (much like sugar) for energy, rather than being stored. It’s a great way to provide your body with much needed energy when you’re performing high intensity workouts. You can take 2 - 3 tablespoons of MCT oil or coconut oil 30 - 60 minutes before your workout. It’s important to note, that MCT can cause digestion issues, if you’ve never taken it before, so give yourself 2 - 3 weeks to let your body adapt. Start off with 1/2 tablespoons and slowly increase it every 5 - 7 days until you get up to 2 - 3 tablespoons. ■Lastly, sometimes when you’re on a low carb diet, you can experience some lean muscle loss. The lack of glucose can lower your body’s ability uptake amino acids (building blocks to help build lean muscle) from protein into your muscle for quick muscle recovery. This is one reason why consuming glucose along with easily digestible protein (like whey protein) is recommended after your workout to ensure that your muscles get the required nutrients for enhanced recovery and to promote building lean muscle rather then breaking it down. However, when you do this your insulin inevitably spikes up. This shouldn’t be a concern for most “healthy” people, but it you’re insulin resistance from being heavily sugar dependent for a long period of time, you may want to avoid any insulin spikes for awhile. This is when taking BCAA (branched chain amino acids) can really help you. BCAA’s help slow down muscle breakdown, so you can avoid lean muscle loss when you’re working out hard on a low carb diet. You can take can 5 - 10 g of BCAA before and after your workouts. Keep in mind that these supplements are effective only if you’re on a low carb diet (50 - 100g of carbs). You should be getting majority of your nutrients from real whole foods."
by mrspackrat (submitted 3 weeks ago)
Is Obesity a Disease? NPR
Hoser, you'd think with the current president in office and the first lady's push for balanced meals, whole foods, that they would be all over subsidizing proper nutrition over foods used for processed goods! He uses his executive pen to change all sorts of laws, why not this one :)
by mrspackrat (submitted 3 weeks ago)
Is Obesity a Disease? NPR
Granted, there are some people with metabolic disorders that could be defined as a disease but overall, the reason we are all fat is because we consume too much junk and don't eat real food in the US. Such foods are calorie dense (which is easy to over consume calories)and can cause metabolic imbalances that make it harder to lose weight. For those who've switched back to real, whole foods, our bodies have responded with weight loss.
by mrspackrat (submitted 3 weeks ago)
Plateau BUSTED!
To Mark, I get your point but my comment probably was directed towards most people. I should have added a disclaimer to my post :) LOL Glaun, thanks for having my back. Yes, I'm sure for those fitness fanatics or those who live in the gym, calories aren't as important but for the overweight housewife who's main exercise might be walking, calories can make a big difference. If you lose 20 lbs, you will want to readdress your RDI. Otherwise, why do all the RDI calculators ask for your weight?
by mrspackrat (submitted 4 weeks ago)
metabolism over 40
I get these email updates on health and this one was on improving your metabolism that I found helpful/informative. If you're following Atkins, then you are doing the first few. I'm not sure I recommend eating nonstop all day. I think you body needs a break from eating. Here are 5 simple but very effective tips you can implement to “wake up” your metabolism, so you can start burning fat more effectively! 1.Eat a diet low in sugar! That means eliminating all refined carbs like bread, pasta, rice…basically all grains. Whole grains (especially gluten free) are better than refined grains, but for the sake of optimizing your insulin hormone to boost your metabolism, I recommend completely eliminating grains altogether. Of course, this also means not consuming any (processed) junk foods, like chips, ice cream, candies and soft drinks (these foods are TERRIBLE for your health). Most of your carbohydrates should come from vegetables and some fruits. Even fruits I would consume in moderation since they also have higher sugar (fructose) content. But, you can’t go wrong with vegetables…especially dark leafy green vegetables like kale, spinach, arugula and chard that are super nutrient dense and provide your body with anti-aging, anti-oxidant and anti-cancerous properties…all while effectively increasing your metabolism as well! 2.Eat plenty of quality proteins. Most people just don’t eat enough proteins. A major portion of a typical diet comes from refined carbs and as stated above, that completely compromises (slows down) your metabolic functions. Getting enough protein is essential to building lean muscle which boost your metabolism. It also increases your satiety level, so you get full quicker and for a longer period of time. Eating protein also takes more energy, so you actually burn more calories by eating protein than any other types of food! It’s a win-win situation. If you don’t eat much meat, you can use high quality protein supplements like whey protein or egg protein. You can also use plant proteins supplements as well, although they are less bioavailable. Either way getting enough protein in your diet is key (along with low sugar intake) to maximize your lean muscle building process and enhance your metabolism! 3.Eat enough healthy fats. Did you know that many of the hormones in your body are made from cholesterol? And guess where cholesterol comes from? You go it… fat. Eating fat doesn’t make you fat. In fact, eating the right kinds of fat along with a low carb diet is one of the best ways to optimize your hormones. And the more efficient your hormones are working the better your metabolism functions. You should be getting plenty of healthy fats rich in omega 3 fatty acids from foods like cold water fish such as salmon, anchovies, mackerel and herring. Since omega 3 fatty acids are harder to come by from foods, you can use high quality supplements as well. And don’t forget to eat healthy saturated fats from foods like grass-fed beef, eggs (yolk) from pasture raised chickens and coconuts as well. 4.Perform short bursts of intense activities! I know that cardio is king in many people’s opinion, when it comes to burning fat. But what’s even more effective is doing short bursts of high intensity exercises. Doing short bursts of high energy activities produces an energy deficit, also known as the EPOC effect, and really cranks up your metabolism! It’s by the far the most effective way to wake up your dormant metabolism and shift it into high gear to start burning more calories. Why bother doing long mind numbing cardio, when you can get better results by doing less? 5.Get enough sleep! I know it seems like a no brainer. But I think way too many people take sleeping for granted. You need to get enough sleep so you can lower your cortisol level, and boost your metabolism. During sleep is when your body repairs itself and rebuilds your body from the inside out. It’s when you burn the most fat, it’s when you build the most lean muscle mass and it’s when your body gets rejuvenated so it can function at it’s best during the day. Make sure to get 7 - 8 hours of restful quality sleep every night!
by mrspackrat (submitted 4 weeks ago)
Plateau BUSTED!
I think some people don't realize that as you lose weight, you also need to decrease calories. I use the formula "current weight x 12" as a rough estimate of calories to maintain you weight. If you weight 175, you need to consumer 2100 to maintain or less if you want to lose weight but say you lose 20 lbs, your calories should drop down to 1860 (155*12).
by mrspackrat (submitted a month ago)
metabolism over 40
[quote=ammittai]MrsPackrat, you might want to change your goal weight to see if that helps it track better, since it looks as though you have already reached the goal you started with. That might be why it stopped tracking properly.[/quote] I did but it still shows my old goal weight. My new goal weight which is 135 so I haven't got there yet. It's all still wrong.
by mrspackrat (submitted 2 months ago)
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Latest Posts

RDI
Yes. When you get the FatSecret result, simply type over that with the one you want. Theirs is horribly generous and does not allow fast weight loss. Consider this one: http://caloriecount.about.com/... ...
by Draglist on 01 Aug 14 07:03 PM
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by Princess Mola on 01 Aug 14 06:24 PM
I did well today!!!!
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today is my birthday!!!!!!!!!!
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Wrist fitness trackers ?
I have been considering getting a fitness/sleep tracker. Fitbit and Jawbone UP seem to be the ones I see around. Wondered if folks on here are using those, or others, and what the pros and cons are of ...
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by member Lucky765
This is tough......I,m spending 90% of my time trying to stay on meal plan and the other 10% going off it.....Resulting in an increase in weight..
05 Jan 14 for diet Atkins