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juliaperrya-blog · 5 years ago

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Just Keto Diet > Where is the first place you lose weight?

Just Keto Diet #@$:- Ganglia positioned at the level of the armpit. Breast most cancers spreads however, again, those ganglia are frequently painless.A redness or edema in the breast, as well as warmth at this stage, because the blood will increase the frame temperature to put off pollution. At this factor, the tumor can become painful.

Nausea and lack of appetite can also occur

In ladies with a BI extra than or identical to 25 (weight problems) all these symptoms are hard to decry pt, along with the first sign of alertness: the sensation of a ball within the chest. Weight loss Pills Plan it will not experience right away. when redness sets in, the tumor has already reached a vital level.

that is known as inflammatory most cancers : the breast will turn purple, hot and gift edema. This cancer is more commonplace in obese sufferers (approximately eleven%), due to the difficulty of identifying this most cancers among obese women. This proves once more the link between MI and breast cancer.

skinny and thin ladies account for approximately 2% of this type of most cancers, ladies with everyday Just Keto Diet B MI (18 to twenty-five) are 6% and those who are overweight are nine%.

The threat of most cancers recurrence and metastasis are the identical among st these kind of ladies , although recurrence occurs more swiftly in overweight girls. The delay of look of metastases also.

Remission and survival of breast cancer: the relationship with B MI?

The difference among the chances of survival based on B MI is low . nevertheless, the reality that women Just Keto Diet with a B MI more than 25 is more difficult and slower to locate makes their cancer extra virulent.

indeed, on the opposite women, the cancer could be handled as quickly as the advent of the tumor - the ball within the breast - can be discovered.cancer, among-st obese women, might be more virulent, extra difficult to fight as well, and recurrence can arise very quickly after the onset of remission.

Dr. Jennifer Eligible, oncologist, carried out a examine on numerous girls with this most cancers. She done Just Keto Diet this end result: 32.6% of these girls had a normal body weight, 32.nine% have been overweight and forty nine% had been menopausal.This test proves that each one girls, irrespective of their B MI, may be suffering from breast most cancers , the maximum common most cancers of women.

nonetheless, this examine also showed another end result concerning the link among B MI and breast cancer. progression-free survival reaches as much as 70% of obese and obese ladies. medicine manages to stabilize most cancers, but does now not absolutely prevent it, because the danger of recurrence in these girls could be very high.

healthy ingesting, ordinary bodily pastime, and a healthful life-style assist enhance health. This additionally facilitates to provide a better threat of remission. selling a more healthy, more balanced life-style is another preventative step, specifically for obese human beings.

we've all heard approximately the idea of calorie at least as soon as . however do you realize that there are exceptional sorts of calories? what's empty calories? In what meals are found and why while we ingest loads they go along with weight advantage? that is what we can explain in this newsletter.

what's an empty calorie?

A reminder in case of forgetfulness: a calorie is a unit this is used to degree the strength provided to our frame by way of the food we consume . How are we able to differentiate empty calories from so-called 'complete' energy? properly it is quite simple: those are calories that don't provide our frame with the vitamins it needs .

In different words, these energy don't have any or very little nutritional fee, in contrast to so-called meals with excessive dietary density. accordingly, if an individual eats foods mostly composed of empty energy, he can also fall into malnutrition and feature Just Keto Diet Reviews deficiencies even though he eats his fill. indeed, the meals that make up his food regimen are poor in nutrients and minerals .

What are the foods with empty calories to avoid?

All ingredients low in vitamins and excessive in fat or subtle sugars .For drinks , this consists of soda or juice, which although composed of fruit are regularly too candy. however additionally alcohol, low in vitamins and excessive in sugar, it is part of the empty calorie ingredients.

In terms of food , business dishes, pizzas, hamburgers, sweets, chips and others are the richest ingredients in empty energy. greater particularly, there's additionally bread and white rice in the listing. it's miles consequently very important to look at what you consume. This enables to keep away from deficiencies and to keep a weight of shape .

full calorie foods let you live healthful. complete energy are located in uncooked foods such as sparkling end result and greens. Just Keto Diet entire ingredients also include entire grain bread or rice made from entire or semi-entire cereals. however, all nutritionists will say: we can consume the whole lot, however sparsely. Do no longer overlook pizzas and other rapid meals, supplied they do now not represent your staple weight loss plan. Prohibiting those ingredients could frustrate you.

ultimately, it is able to lead you to crack and devour much more than cause. but, be cautious of the wide variety of elements in the products you devour. a few recollect that if a food includes five or more components, it approach that the product is rich in empty energy. Now you are ready to live healthful!

You lost the load you wanted? Just Keto Diet loss belly fat Congratulations! Now you enter a new section of your diet, this is to preserve your new silhouette , and avoid the yo yo effect, so dreaded by the field of regulators.

So, the way to method this transition in all simplicity, and with out making head? the way to cope with invitations, Just Keto Diet meals with friends and other temptations? here are our tips and hints to lose weight without the yo yo impact.

Stabilize your weight: a brand new segment of your food plan

Even in case your length of Just Keto Diet review stabilization isn't always observed by way of weight loss , this section is an quintessential part of your diet. thus, it is just as, if not extra, important than the food plan itself.certainly, stabilizing your weight is critical at the end of a duration of weight loss, on the hazard of subjecting your body to the well-known yo yo impact .

The yo yo effect, what is it?

The yo yo effect is form of a protection that our business enterprise places in region to counter what it considers to be a length of caloric deprivation. certainly, all through a dieting, you lessen your caloric intake, forcing your body to draw on its reserves. when you go back to a "everyday" caloric intake, your frame may be fairly suspicious of what you're going to convey. He may also react in methods:

with the aid of spending much less energy

by storing greater hat is why if you resume your bad food regimen before weight-reduction plan, you are likely to regain all of Just Keto Diet the weight misplaced , plus a weight bonus bonus.

The yo yo impact is it possible to avoid it?No, and happily. There are a few recommendations to hold your new silhouette. There are techniques to stabilize your weight after dieting and keep away from the yo yo effect.

Cheat meal can assist stabilize weight

to begin with, inform yourself that in case you pass lower back for your old eating habitual , it is a secure bet that your pounds will come returned in a snap. however, you'll not stay at the advert vita eternal weight loss program both. All you need to do is maintain true, healthy eating behavior, even as sometimes giving you a few extra extras . this is where the principle of "cheat meal" is exciting. certainly, the cheat meal is a meal in which we can (to the extent reasonable) Visit Our Website Page to eat what we love. this could be as soon as per week, or each 15 days, relying in your metabolism.

#just keto diet #Weight loss #health care #Dite pian

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thecoroutfitters · 6 years ago

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Written by R. Ann Parris on The Prepper Journal.

Editors Note: Another article from R. Ann Parris to The Prepper Journal. As always, if you have information for Preppers that you would like to share then enter into the Prepper Writing Contest with a chance to win one of three Amazon Gift Cards with the top prize being a$300 card to purchase your own prepping supplies!

Drink mixes can check a lot boxes for us in both prepper pantries and bug-out/evac situations. Electrolyte drinks, vitamin and protein boosters, and meal replacement mixes would get top billing as a prepper supply, but instant mixes span far and wide. We have nearly endless options when it comes to stocking drink mixes, right on local supermarket shelves.

*I expect some “bah” with any article, especially the must-have’s and “frilly” subjects. If we go “bah” at every other concept in this article, please read and consider the sections on fiber and supportive care.

Caffeine

Related to fiber, remember: Caffeine isn’t just a night-watch or feel-good luxury. If we’re accustomed to caffeine and suddenly limit or eliminate it, our guts are likely to stop up.

Fiber

Many Americans are already lacking fiber in their diets. Eating heavily off gardens and buckets of beans will alleviate it, but if we’re heavily stocked in MREs and just-add-water camping meals – especially for bug-out bags – fiber is a huge issue.

Some tubs and packets of a high-fiber drink mix (NOT a “cleanse) can alleviate those problems, regularly with added benefits.

Gut-health drinks like Culturelle and others can also be a gentle way to ease stomachs during major changes in diet. They can be especially helpful for kids, seniors, and people who already have food sensitivities.

Condensed Calories

Almost all of the examples have a big benefit for preppers, whether we’re working out of pantries or a bag: They boost calories.

Whether we’ve invested in pre-packaged just-add-water food systems or slowly stacking up beans, rice, and wheat, food storage is regularly deficient in calories (and fats).

We have to have energy to get things done.

While many of us have some weight we could lose now, should we ever find ourselves doing more by hand, we’re going to shed some pounds. The gardens many plan to start and the wilds many plan to forage through, short-term on a bug-out or for weeks/months on end, tend to provide mostly lean diet foods. Very few preppers are growing calorie or fat staples.

When you see “diet” and “light” options and weight-loss drinks here, for the most part, they’re being presented as an add-on to our planned food storage meals, and a way to boost BOB supplies and caches without too much space and weight.

Some of the sugar-free and “light” options won’t boost them much, but most boost at least a little.

Feel Goods

Feel-good food supplies aren’t just about feeling “good”. It’s also about health. Personal reactions differ, but sudden changes create stress. Whether we recognize or acknowledge it, that stress affects our bodies and brains.

Pick-me-ups – both on a schedule we and ours can be looking forward to and periodic pop-up surprises – can ease transitions with goodies that would normally be “treats” and by maintaining some normal for households accustomed to a daily non-water drink.

K-Cups have taken over the supermarket aisles where powdered cappuccino types used to live, but those tins and small packets are still out there. Hot cocoa mixes are still prevalent, as are the mostly-just-flavor types that range from things like Nesquik to powdered “iced” tea and lemonade (well … sorta-lemonade and tea).

Electrolytes

There’s a reason the Gators developed their wonder blend. We have to have certain types of salts to function. Labor and heat require replacing those salts more frequently.

Most of us will find ourselves drinking more water and fewer soft drinks if we ever have to rely on our food storage. Even if we’re already mostly drinking water, the foods we’ll have access to will usually shift. That will change the minerals available to our bodies.

If we’re laboring, we’ll push water even more heavily, but “push water” can be a double-edged sword.

When we “dropped” Marines in support fields on exercises and forewarned marches, it wasn’t always from dehydration. Regularly, it was actually that they’d push water, push it enough with little balance, that they flushed the required electrolytes from their systems.

It doesn’t have to be a pricey brand and there are plenty of at-home mixes with ingredients that can be stored for people whose bodies are pure temples. This one is too important to ignore, along with…

Bedside Bottles

In many disasters, supportive care is all we’re going to be able to offer. It’s already sometimes all hospitals can offer, here and now. Sports drinks and alternatives like Pedialyte – or any reasonably balanced drink – can play a major role in that care. We already apply it combating and recovering from illnesses in everyday life with short-term stomach and head flues for both children and adults (and pets).

If for no other reason, snag some tubs of semi-decent drink mixes to stash with the medical supplies.

Protein

As with calories, a lot of food storage is seriously low in protein. Like whey as a protein source, there’s a lot of back and forth on just how much protein we need. Do some balanced research, but if you’re snagging some drink mixes, consider including the higher-protein version or a protein alternative, especially if the price difference isn’t significant.

Many protein shakes are pretty high cal. That adds to their value for sickbed support, jaw injuries, and injuries that prevent us from our usual hunting, livestock and garden and crop care, fishing, or even “just” cooking.

They can also help keep somebody drifting from food fatigue or depression “fed” enough to get them over their slumps and prevent the energy-loss that leads to a spiralling cycle (don’t eat, less energy, less activity, decreased appetite, less energy yet, further decreased activity and appetite, downward and downward).

When comparing options, hit the senior-citizen and diabetic sections of food supplements as well as muscle-building, athletic, and fad-diet aisles. It varies label-by-label, but general meal-replacement, weight-loss, and snack shakes can also regularly be good ways to boost protein, as well as calories and daily-need vitamins.

The calorie and protein energy provided makes those shakes and drink mixes something to also seriously think about for evac kits and bug-out bags, replacing or augmenting things like MREs, camping food, and ration bars that are common go-to’s.

Vitamin Deficiency

Further poking at common food storage, both MRE-type and just-add-water-kit preppers and the beans-and-rice preppers are skirting some vitamin deficiencies. A daily multivitamin can allay many of the factors and stores compactly, but if we can kill two birds with one stone…

Our changing society means there’s a whole wide world of drink supplements. We can go as crazy as we like with green and red juicing alternatives, happy-fad grains, coconut water, and super-foods.

Or, we can scale back and check out some of the old standby’s with a new eye. Many of those quickie drinks, from Hi-C to Hawaiian Punch, Wyler’s at the green-sign dollar stores to Crystal Light, have some valuable vitamins and minerals in them. Options like Slimfast, Boost, and Carnation also tend to check the box for vitamins.

Vitamin C is a big general health boost all on its own and especially in winter and spring, if we face lowered sanitation, and cold and flu seasons. Research where the term “Limeys” came from if you want an idea of just how important Vitamin C is when you’re on a repetitive diet low in fresh foods.

B-Vitamins also have widespread effects. Vitamin D, especially, is one to check for as it affects absorption of calcium and greatly influences brain health.

Buying Considerations

Some drink mixes are only available in single-serve packets. They’re convenient, but there’s a trash/waste aspect. There’s also space efficiency loss with many of the boxed packets. We can absolutely bust them out of boxes to repack more densely, but doing so decreases our ability to donate them later if they’re not something we’ll be rotating through in daily life.

Big-tub sizes tend to be friendlier on the wallet. Depending on family/group size, they can be very reasonable to consume once opened, and we can always repackage in bottle-sized portions for travel bags, and mix single-serve bottles (or jars) to help with portion control when we’re leaning on food storage in a permanent-home setting.

Food storage companies haven’t ignored the expanding interests in drink mixes. Pretty much all labels sell flavored milk substitutes, and most sell some version of a Tang or Kool-Aid level orange drink and apple drink. Some offer expanded options that vary in sugar content and actual vitamins.

When pricing those, make sure to weigh how “worth it” they are and our priorities.

The difference of storage in a steel can or Mylar bag really isn’t all that different from what we’ll get with plastic tubs and packets. #10 and #2.5 cans are a little more moisture and pest resistant, but those aspects are pretty easily mitigated by storing them in Rubbermaid totes or repacking in canning jars.

Supermarket options allow us to sample a smaller size for less outlay, even if the price per serving is much higher. That’s not just about “taste” and personal preferences. Some anti-caking components and certain types of sweeteners, especially, can lead to dry mouth, stomach upset, shaky hands, and headaches for some of us.

We also want to get the most bang for our buck.

Check mixes – especially for shakes – to see what the nutritional content is on its own. Many call for milk. Using water, milk substitutes, and non-fat whey milk can affect what we’re actually consuming.

On the dairy front, also compare apples to apples the common milk and milk-substitute options. Each has pro-con’s we’ll have to weigh, especially when it comes to calories, shelf life, number of same-sized servings per dollar and by can, and ease in mixing.

Protein-supplemented drink mixes and instant juices with actual vitamins tend to be more expensive, but have a great deal to offer. Even the inexpensive options we can snag incrementally from a green-sign dollar stare can make a big difference in health and mentality, though. Instant broth and creamed soups are a whole realm all their own, with their own range of benefits for preppers.

Drink Mixes

Priorities will always differ, as will our individual capabilities. That applies to stocking drink mixes, but they’re worth some consideration. Some rate a place in our pantries just to help maintain norms or transition to a new normal. Some fall into general nutrition and diet. Some offer the ability to soothe a really bad day. Some really shine in a bug-out or high-labor situations. Others have actual medical applications.

Drink mixes might not be an obvious must-have, but they’re too inexpensive, compact, and accessible to ignore.

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paleorecipecookbook · 8 years ago

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Environmental Toxins: Steps for Decreasing Exposure and Increasing Detoxification

Earlier this year, I wrote an article about the hundreds of environmental toxins found in our bodies—in our blood and urine and in the umbilical cords of newborns. I covered how low doses of toxins can be harmful over time, how sometimes low doses can act differently in the body than high doses, and how we all have varying responses to toxins depending on genetics, gut health, detox capacity, and more. In the near future, hopefully we will be able to run a battery of tests that quickly determine individual susceptibility to mercury and other toxins. Based on those results, we could make customized diet and lifestyle recommendations. But in the meantime, we can all take four key steps to protect ourselves. This article will provide resources to guide you through decreasing your exposure to toxins and increasing your detoxification capacity.

4 steps to help protect yourself from environmental toxins

Step 1: Reduce exposure to toxins

You have a lot of control over what you are exposed to in the home, from cleaning products and personal care products to food storage. If you are using popular conventional products, the idea of changing them all according to recommendations below can be very overwhelming at first. I recommend starting with either what you believe will make the biggest difference or with what is the easiest change to make and then taking small steps from there. Cosmetic and personal care products What is applied to the skin may be more important than what we ingest. The gut is pretty good at blocking toxin absorption when it’s working properly. Through the skin, however, toxins can readily reach the bloodstream. Many common products we use daily are linked to allergies, endocrine disruption, and cancer, yet they continue to be sold and used by millions. Being cautious and particular about what products we buy and use is especially important for children, pregnant women, the elderly, and those with compromised immune systems. The Environmental Working Group provides a fantastic resource called Skin Deep, which critically evaluates specific products and brands and rates them on a safety concern scale from 1–10. Below are some examples of harmful ingredients that should be avoided:

Triclocarban and triclosan in soaps and toothpaste

Aluminum in deodorants/antiperspirants—I recommend Native Deodorant. It’s aluminium-free and contains only natural ingredients. This is what my wife and I both use now, and we love it.

Phthalates, parabens, and retinoids in moisturizers

Boric acid and BHA in diaper cream

PEGs, heavy metals, formaldehyde, and siloxanes in makeup/cosmetics

Formaldehyde, toluene, and dibutyl phthalate (DBP) in nail polish

Oxybenzone, avobenzone, octisalate, octocrylene, homosalate, and octinoxate in chemical-based sunscreens

If you are adventurous, Wellness Mama provides some great recipes for homemade foaming hand soap, body wash, deodorant, lotion, and even makeup. Essential oils are often suggested for homemade products, but they can be powerful and should be used with high discretion. Home cleaning products We think cleaning our homes contributes to good health, but many conventional home cleaning products contain carcinogens, irritate the respiratory system, and contribute to allergies. This large category includes air fresheners, bathroom cleaners, laundry products, dish soap, dishwasher detergent, floor care, furniture cleaner, and all-purpose cleaning products. According to an EWG assessment of more than 2,000 products, half didn’t adequately disclose ingredients, 75 percent contained ingredients that have worrisome respiratory health effects, and 25 percent scored moderate to high concern because ingredients or impurities in the products were linked to cancer. The EWG published a free guide to healthy cleaning products, using a rating system of A through F. Another option to consider is making your own home products. Most are easy to make and can often end up being cheaper than store-bought options. Mark Sisson provides a great guide to homemade natural cleaners, and Wellness Mama has several helpful posts on how to make your own or purchase safe products. Toxins in food Toxins are in our food, too—whether purposely added or contaminated through processing and packaging. The biggest offenders are discussed below. Pesticides. For avoiding pesticides and herbicides, organic, locally grown produce is the safest bet. The EWG publishes lists for the vegetables and fruits that have the highest pesticide levels, called the “Dirty Dozen,” and for those with the lowest levels, called the “Clean Fifteen.” Antibiotics. Organic meat and grass-fed red meat trump conventional meats nutrition-wise, and they are free from antibiotics and growth hormones. Heavy metals. While I believe concerns about mercury in fish are mostly misguided, I do recommend avoiding varieties such as shark, swordfish, tilefish, and king mackerel because they can contain far more mercury than selenium. Arsenic in rice (and products made with rice flour) is also a concern. I advise that adults limit rice intake to a few servings a week and that pregnant women and children under the age of two avoid rice altogether. Food additives. The EWG published a guide on the Dirty Dozen food additives and how to avoid them. The number one best way to stay clear of food additives is to avoid processed food completely. BPA and other endocrine-disrupting chemicals You would almost have to be living under a rock to not be aware of the dangers of bisphenol A, or BPA. I have written about the toxic effects of BPA here, here, and here. But BPA isn’t the only endocrine disruptor lurking in everyday plastics. The EWG provides a list of the twelve worst endocrine disruptors. Even BPA-free plastics can contain other bisphenols that may be just as hazardous (1). Below are ten tips for avoiding BPA and other endocrine disruptors:

Use stainless steel, glass, or aluminum for water bottles and food storage

Use parchment paper, beeswax, or recycled aluminum foil instead of plastic wrap

Avoid canned food products, as they are often lined with BPA or its relatives

Brew coffee in a glass French press instead of a percolator

Eat at home with fresh food ingredients, as studies show that people who do have lower levels of BPA (2)

Keep plastic out of the dishwasher, freezer, and microwaves, because hot and cold temperatures can release more phthalates

Do not drink canned soda or seltzer, because aluminum cans are often lined with BPA

Skip the receipt, which often contains BPA

Choose wood or cloth toys over plastic toys for kids

Talk to your dentist about sealants and composites, which often contain BPA

Drinking water The United States does have one of the safest drinking water systems in the world, but contamination still does occur. The EWG has identified 316 contaminants in the public water supply, 202 of which are unregulated. Infants, young people, pregnant women, the elderly, and people whose immune systems are compromised are disproportionately affected by contaminated water. Some of the toxins of concern include:

Pathogens (bacteria, parasites, viruses)

Heavy metals (copper and lead)

Nitrate (from chemical fertilizers and smoke)

Radon (radioactive gas)

Ensuring access to clean water is one of the most important steps you can take to reduce your toxin exposure. Both the EWG and NSF have guides for choosing a water filter. Water filter types vary, from containers that sit on the counter to tanks under the sink to whole-house filtration systems. Indoor air A major source of indoor air pollution stems from water damage. The Federal Facilities Council estimated that 43 percent of current homes have water damage, while up to 85 percent have had past water damage (3). Once water damage occurs, mold can grow in 24 to 48 hours. Bacteria, actinomycetes, endotoxins, and microbial volatile organic compounds are also of concern. Air filters and air purifiers/sanitizers are two ways to improve the quality of indoor air. I shared some of my recommendations on choosing these systems in a previous post. A HEPA or charcoal filter will remove ultrafine particles like , dust, and viruses from the air, while an air sanitizer will remove allergens, odors, and germs, as well as mold.

Step 2: Eat a nutrient-dense diet

The rise of processed, refined food paired with unprecedented toxin exposure is taking a toll on our bodies. In the first article of my series “9 Steps to Perfect Health,” I discussed the dangers of four toxins humans are now ingesting as food, sometimes as the bulk of their diets. These four “foods” can disrupt the gut, disturb endocrine function, increase inflammation, and ultimately lead to a laundry list of chronic diseases:

Cereal grains (especially refined flours)

Omega-6 industrial seed oils (corn, cottonseed, safflower, soybean, etc.)

Refined sugar (especially high-fructose corn syrup)

Processed soy (soy milk, soy protein, soy flour, etc.)

In contrast, a Paleo diet will naturally support detoxification and health. Instead of focusing on macronutrients, put the focus on real, nutrient-dense whole foods. A Paleo diet is anti-inflammatory, reduces stress on the body, and provides important micronutrients that are required for detoxification, including but not limited to:

B vitamins – B6, B12, folate, niacin, riboflavin, biotin (dark leafy greens, fish)

Zinc (seafood, beef)

Magnesium (dark leafy greens, nuts, seeds)

Choline (liver, eggs)

Glycine (bone broth, cartilage)

Plant polyphenols (fruits and vegetables)

Step 3: Improve your gut health

As I mentioned earlier, the gut is terrific at removing ingested toxins (4, 5, 6), but only if it is working properly. Antibiotics, birth control, diets high in refined carbohydrates and industrial seed oils, chronic stress, and chronic infections all directly contribute to unhealthy gut flora. I have written extensively about the gut’s connection to the skin, heart, thyroid, brain, and more. Healing and maintaining your gut microbiome is vital to overall health. Including the following in your diet will help promote gut health:

Probiotics or fermented foods. Sauerkraut, beet kvass, and kimchi are a few examples. Probiotic supplements are also available, but they will not have the same diversity as eating a variety of naturally fermented foods will.

Prebiotics are even better than probiotics at promoting the growth of beneficial bacteria (7). Fruits and vegetables high in soluble fiber like sweet potatoes, Brussels sprouts, and avocados are prebiotic. Prebiogen is my preferred prebiotic supplement.

Resistant starch. Cooked and cooled potatoes, if you tolerate them, provide resistant starch. More concentrated doses can be obtained from potato starch.

Avoiding antibiotics unless absolutely necessary will keep your gut microbiome robust, but if you must treat with antibiotics, read my guide on how to mitigate the damage.

Step 4: Improve your detox capacity

Detoxification happens mostly in the liver, through three phases (8, 9). Phase 1 begins to process the toxin, often creating free radicals and other more harmful substances. In Phase 2, products are further broken down into water-soluble compounds. Phase 3 moves remaining products out of the cells to be excreted. The three detox phases involve a complicated network of biochemical reactions, which are assisted by dozens of cofactors, enzymes, and more. Although an intricate process, there are several ways to improve and support your detoxification capacity. Support methylation Methylation is one of the conjugation reactions in Phase 2. Methylation requires B vitamins, zinc, magnesium, choline, glycine, betaine, and methionine to function properly, along with methylation adaptogens found in certain fruits and vegetables. As I mentioned in a previous section, those on a Paleo diet who eat a wide variety of foods are probably getting adequate levels of these nutrients, but not always. If you have heavy metal toxicity or chronic infections, impaired methylation might be an underlying cause. To test for methylation status, the Methylation Pathways Panel from Health Diagnostics and Research Institute or the Methylation Panel from Doctor’s Data are both viable options to get an idea of where methylation might need support. You might have heard of methylation in the context of MTHFR gene mutations. The MTHFR gene codes for an enzyme that adds a methyl group to folic acid, converting it to the more usable form, folate. A current trend is for people to identify their MTHFR gene mutations through a DNA kit from 23andme and then supplement based on the results. Although a surprisingly high percentage of people do have a MTHFR gene mutation, supplementation based on this alone isn’t the way to go. Some with mutations will have very good methylation status, while others might not. Furthermore, MTHFR isn’t the only enzyme involved in methylation. Therefore, I highly recommend working with a functional medicine practitioner to get the whole picture through methylation panels and more before supplementing. Many health problems are associated with overmethylation, including cancer, autoimmune disease, and allergies (10, 11, 12). Methylation is also required to produce glutathione, which is a major molecule in the detoxification cycle and an important antioxidant (13). Many nutrient-dense foods provide glutathione precursors, but in particular, whey from raw dairy or whey protein is a good source. Those with autoimmune diseases likely have glutathione deficiency. One way to test for this would be a urine organic acids panel from Genova or Metametrix, which identifies the levels of byproducts of reactions involved in glutathione regulation. Supplement To support overall liver function, the supplement I most often suggest is Pure Encapsulations DIM Detox. This supplement contains:

DIM, or diindolylmethane, which promotes healthy estrogen metabolism and cell cycle activity

Calcium D-glucarate, which promotes healthy hormone detox

Milk thistle extract, which supports phase 2 detox and helps metabolize estrogen (14)

Alpha-lipoic acid and N-acetylcysteine, which support phase 2 detox

Taurine, glycine, and methionine, which are amino acids that support phase 2 detox and healthy cell metabolism

Sweat Toxins that the liver and kidneys cannot properly detox can sometimes be expelled through sweating. This is a bit of a controversial topic, but there is evidence of heavy metals, BPA, and flame retardants found in sweat (15, 16, 17). Work up a sweat during regular exercise, or frequent a sauna. Mark Sisson has laid out the many benefits of saunas beyond boosting detox. Proper hydration is especially important for exercise or sauna use, but it is vital for everyone, since we release toxins through urine. I don’t like to provide a specific number of ounces of water per day. Don’t force water, but listen to your body and look for markers of dehydration, like dark-colored or infrequent urination. Manage stress Stress management is a core aspect of a Paleo lifestyle and is something I have written about many times. Chronic stress raises cortisol levels with dire health consequences, including a weakened immune system, hormonal imbalances, mood disorders, and decreased detox capacity. In our ever-increasingly busy world, it’s still important to find time to wind down and relax, even if it means cutting back and saying “no” sometimes. Incorporating regular stress management practices like meditation, yoga, tai chi, or progressive relaxation can provide many benefits. Get enough sleep Almost one-third of Americans are getting six or fewer hours of sleep per night (18). Sleep deprivation increases inflammation (19) and impairs the immune system, which negatively impacts the body’s ability to detox. Research indicates that during sleep, neurotoxic waste products are eliminated from the brain, pointing to a direct role for sleep in detoxification (20). Our circadian rhythms also can help regulate liver detoxification (21). Here are some of my best tips for getting enough sleep:

Avoid artificial light from screens at least an hour before bed

Minimize all artificial light exposure in the late evening hours

Sleep in a dark, relatively cool room (68–70F)

Take a hot bath before bed

Keep electronics out of the bedroom

Source: http://chriskresser.com May 17, 2017 at 04:40AM

#paleo #recipe #food #delicious #healthy #yum #diet

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carinagonzales · 5 years ago

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Feliz Dia!

That is Feliz Hotel’s very own greeting to our guests and to fellow employees. Sometimes guests get confused and ask what it means, it simply means “good day”. It is also what we want our guests to have while they stay here at the hotel, whether it be for an actual night, or even just a simple meal. We want them to have the greatest and most memorable experience possible.

That is definitely something I agree with.

If you had to ask me why I joined the hospitality industry in the first place, it is because simply love making people smile -- and what a better way to make someone smile than to make them smile with food.

Before all of this started, I remember being so nervous because it was the first time I was going to work somewhere that I was familiar and unfamiliar with at the same time. When I was younger, I would visit Boracay for vacation with family or friends, but... it wa different this time.

This time I was waking up everyday going to work, and then going back home, Sure, I had roommates and all, but I did NOT have the safety net of my family being there or those close to me.

The first two weeks were actually okay... I think. I would wake up at around six or seven in the morning, two to get down from the bunk bed without falling backwards or slipping and landing on my butt, then get make myself breakfast (or at least whatever canned goods from Budge Mart I had in my closet that I had enough energy to cook). Three flights of stairs later, also known as my morning cardio part one, I finally reach the common area of the staff house and cook breakfast and reheat rice. One of the main struggles about eating, yet alone cooking, a somewhat home-cooked meal at the staff house was the presence kitchenware, rice cookers, plates, storage unit and Tupperwares, and cutlery -- or should I say the lack thereof. You see, there was a rule by HR that if you wanted to cook or eat at the staff house, you would have to use your own rice cookers, Tuppwerwares, kitchenware and cutlery. If you did have your own utilities, you would have to label and hide them, otherwise they would go missing in about two to three days because someone would take them, hide them, and say that it belonged to them.

Luckily Kat Ong, (Enderun batchmate, friend, alumni and former Assistant Front Office Manager) helped me out with where to buy groceries: SM Savemore, where to go for laundry: Speedwash, and just giving me advice with a side of catching up and joking around.

IN PHOTO (L-R): Kat Ong, Me

After the daily morning struggle, it was time to shower and get ready for work. I figured that, makeup wise, I might as well do it when I get to the hotel since it would be a lot easier to apply. Getting to the locker rooms required a secondary three flights of stairs, hence, why the first three flights were morning cardio: part one. Oh the struggle. Now it was time for the fun art: work (I actually mean it when I say fun because I genuinely enjoyed working).

The route was usually: exit the auxiliary building, head to the back of the hotel, enter the employee entrance, and then make my way to the restaurant and listen to the mid morning briefing before starting my shift. La Plaza is the hotels’ main restaurant, serving Spanish and Latin American Dishes. The other restaurant of the hotel, Buenavista, is the hotel’s rooftop restaurant that serves comfor food, including homemade pizza. Buenavista overlooks the whole of Boracay and has the perfect view of the world famous Boracay sunset. Occasionally, I would get station at Buenavista, but only when Chillan (head bartender) would go on break and there was no one else to cover for him; or when they would let me trade sports with Chillan so he works downstairs and I manage the bar upstairs. Mind you, if you get cold easily, then you might now want to spend your shift on the rooftop bar because how chilly it can actually get with the strong cold winds that start blowing by four in the afternoon.

By nighttime I would get to start bartending after upselling cocktails to guests while they wait for the food to be served. This was fun because they would let me experiment and make them cocktails that would range from being straightfor, to light and refreshing, to rich and velvety. Dinner time would also be the time when we would get a surge of guests who would want to dine along the Al Fresco portion of La Plaza so that they could watch the fire dance while eating. To be fair, the fire dancers were very creative when it came to choreography and song choice -- this was much more creative compared to ow the fire dancers were ten years ago when it first tarted getting popular around the Boracay scene. Sometimes I would stay up until closing and help clean up and set up the tables and the rest of the restaurant for the breakfast buffet the following morning.

The end of the day would mostly be composed of me reheating adobo I cooked the day before or the week before, along with the rice that I would make ahead of time and just reheat it in the same pan I warmed up the adobo in. Once or twice a week, I would stay up a bit later than usual to work on weekly journals and other internship report requirements before washing up and going to bed.

This became my daily and weekly routine that was a lot of hard work and coming in on days I was supposed to have as my rest day; this was much more work than I expected but I honestly never felt tired of it.

Looking back at everything now, I can definitely say I learned a lot and it was all worth it. This internship has taught me a lot about being independent, management, how a hotel operates when it is in its soft opening phase, and what happens to a hotel when running while a (now) pandemic has affected the entire industry worldwide. In the end though, I would say that it was worth all the laughing, the crying, the long endless days of hard work, and it was definitely work making people smile -- even at a time like this.

Would I have wanted things to have happened differently? Yes.

Would I change how everything actually went? Nope. Not one bit -- with the exception of COVID-19, because now the world has been put on hold.

It’s an interesting time we live in nowadays, but I guess that is how everything is now. This is the real world, and this is by far one of the most unusual welcomes I have ever experienced when entering a different chapter in my life. Now it is all just a matter of what to do next.

Until next time.

STAY FELIZ!

#InternshipOutline

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nicosroom · 6 years ago

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Nico’s Guide to Meal Prep

Meal prep has been one of my biggest saviors in graduate school, helping me stay well-fed and on budget. People frequently ask me for meal prep advice (mostly new grad students, who heard from someone else in the department that I am the one to ask; like, one person on tumblr; sometimes my acquaintances on Instagram). And so, here is my first ever guide to meal prep:

First, there are some major guidelines:

1. Schedule your cooking/prep time: we don’t have time, we make time. I clear parts of my schedule that are for cooking and meal prep and I do what I can not to schedule other things in these slots. Make it part of your routine and treat it as sacred. For me, it’s Sundays (to get ready for the week) and Tuesdays (when my roommate has a long day and I know the kitchen will be free). My busiest days are Monday and Wednesday, so this schedule tends to work out so that when I come home at 6pm, I can just pop some leftovers into the microwave. I’m away from home a lot on the weekends, so this is when I end up eating out most. If I do stay home (cause sometimes you just need this, ya know), I like to plan at least one elaborate meal or baking venture. Relatedly, you also want to schedule your planning time (when you look up recipes if needed, survey what you have at home, make a grocery list, shop). I do most of this Sundays as well).

2. Look at your week and determine when you need to eat a homemade meal, then decide what you want to eat. On a normal week, I need to cover 15 meals: breakfast at home M-F; packed lunch MW; lunch at home TThF; and dinners at home Sun-Th. I try to shop once a week and no more, so I hate when I don’t plan enough. Just as bad, though, is having too much and potentially having to throw it out - like when avocados hit 2 for $1 and I buy 8 of them, but only eat four during the week. Within reason, I plan as precisely as I can. It’s pretty common that I’ll eat a banana with breakfast, but if I only do five at home each week, there is no use in getting eight bananas. Once you decide what to eat make a grocery list. We already know sticking to a shopping list is a good budgeting habit, but its an even better meal prepping habit.

3. It’s okay to eat the same thing everyday and it’s easier to do if you like them. When I eat lunch at home, its almost always truffle salted avocado egg salad on toast with potato chips. When I pack lunch, it’s PB&J with potato chips and an apple. One of the biggest benefits of meal prepping is the way it reduces the number of decisions you need to make in a day (read about decision fatigue here). Deciding what to eat is half the battle, and then you might have to make it? No wonder we break down and order take out instead. Minimizing the decision making over the course of the week adds up to a lot of cognitive free time. There was just a story about this in The Atlantic.

4. Keep it simple, feel no shame. The meal preppers on Instagram are #theworst because their beautiful, perfect foods and elaborately portioned meals are not only saving them all kinds of time, but they are healthy, fresh, from scratch. #STOP. Don’t let anyone shame you about your meal prepping and approach it from whatever level you are at. There are weeks that I decide I’m eating Honey Nut Cheerios with banana slices for all five breakfasts and this is fine. Commit to whatever works for you because it is far more important to eat breakfast than it is to eat mini quiche with sausage link and pancake, plated in a conveniently subdivided tupperware. If a big batch of quinoa, store-bought BBQ sauce covered chicken breasts, and frozen broccoli steamed in the microwave is your level, own it. You can always scale up, but please don’t “go big” the first time you prep, get overwhelmed, and never prep again.

Now, to the foods part:

Do whatever works for you, but here are some of my go-to meal prep foods and strategies. You might find they work for you too; and if they don’t, perhaps they provide some inspiration at least.

The staples:

Eggs

Batch cooked grains (quinoa, rice, oatmeal)

Avocados

Beans and lentils

Bananas

Apples

Once a Tinderfella asked me what I enjoyed cooking most. I racked my brain for recipes and scrolled my IG feed for an answer. After 20 minutes, I wrote back “eggs.” He didn’t believe me. Seriously, think of all the things you can do with eggs: over easy, hard boiled, soft boiled, scrambled, quiche, meringue, omelet, frittata––you catch my drift. Anyway, I always have boiled eggs in the fridge (for my avo egg salads & for emergency snacks); some weeks I make a quiche and divvy it up over the week (it’s great for breakfast OR for dinner); many mornings, I make an egg over easy to put on top of toast or savory oatmeal.

Batch cooking grains gives you a foundation to work with. Say I’m making a curry that I’ll serve over rice. I’m likely to cook more rice than I need for that and also make garlic fried rice or maybe arroz caldo (ginger-rice soup, like congee) to eat with eggs for breakfast all week too. Or, maybe I’ll decide I want quinoa based grain bowls for dinners that week: maybe you can plan two different types so you have variety, but your foundation is already done. Oatmeal for breakfast is another thing I like to batch cook. I’m a savory oatmeal person, so I do garlic, scallions in butter, boil the oats in chicken broth, and usually add cheese and breakfast meat. I’ll make enough for the week and then cook an egg each morning to top it off.

For health and money reasons (read my money snapshot!), I don’t eat a lot of meat in my home cooking. Beans and lentils are very easy on the wallet and have a very high impact nutritionally. Because its more cost effective, better for the environment, and easier on storage space, I use dry beans and have a tiny crockpot to cook them in, but I also keep a couple cans in the pantry at all times for days when I just don’t have the time to wait.

Apples and bananas are pretty self explanatory - self-contained, portable fruits. I like bananas in my cereals or slathered in peanut butter as part of a balanced breakfast and I like apples for when I pack lunch. What I also like about these is their versatility if I neglect them. I can throw bananas into the freezer for smoothies and I can make applesauce if I ignore them too long.

Avocados are essential to my near-daily dose of truffle salted avocado egg salad, so they’re always on my grocery list, all sneering about their cost aside. We have to invest in ourselves first, and so I’m all for foods I like that also make me feel good. That said, I draw the line at about $1.25 per avo. Luckily, they’re nearly always 99 cents, and occasionally go on sale for less. I typically only eat half at a time, so 2-3 avos a week really isn’t too taxing on the grocery budget, and I have nearly perfected the ripening process, so not a penny goes to waste.

Some favorite recipe sources:

Damn Delicious

Love & Lemons

The Simple Veganista

Budget Bytes

Good and Cheap

Eating Well (I get the magazine)

Favorite Entry-level Recipes:

Crockpot meal: coconut curry lentils

One pot dish: marinated feta risotto (I usually use quinoa)

spinach and feta quiche (I don’t do crusts. Who has the time?)

Made entirely of pantry items: chickpea tomato soup

Cauliflower grits & bbq (rotisserie) chicken (and, girl, I use frozen cauliflower)

Spinach, feta, blueberry quinoa salad (kale tastes like dirt. I can’t even)

Cuban black beans and rice

Tomato eggs (the single greatest recipe I ever learned)

#meal prep #grad school #time management #eating #health #finance #personal finance #money #cooking #home cooking #nicoskitchen

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denisalvney · 8 years ago

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Environmental Toxins: Steps for Decreasing Exposure and Increasing Detoxification

4 steps to help protect yourself from environmental toxins

Step 1: Reduce exposure to toxins

Triclocarban and triclosan in soaps and toothpaste

Aluminum in deodorants/antiperspirants—I recommend Native Deodorant. It’s aluminium-free and contains only natural ingredients. This is what my wife and I both use now, and we love it.

Phthalates, parabens, and retinoids in moisturizers

Boric acid and BHA in diaper cream

PEGs, heavy metals, formaldehyde, and siloxanes in makeup/cosmetics

Formaldehyde, toluene, and dibutyl phthalate (DBP) in nail polish

Oxybenzone, avobenzone, octisalate, octocrylene, homosalate, and octinoxate in chemical-based sunscreens

Use stainless steel, glass, or aluminum for water bottles and food storage

Use parchment paper, beeswax, or recycled aluminum foil instead of plastic wrap

Avoid canned food products, as they are often lined with BPA or its relatives

Brew coffee in a glass French press instead of a percolator

Eat at home with fresh food ingredients, as studies show that people who do have lower levels of BPA (2)

Keep plastic out of the dishwasher, freezer, and microwaves, because hot and cold temperatures can release more phthalates

Do not drink canned soda or seltzer, because aluminum cans are often lined with BPA

Skip the receipt, which often contains BPA

Choose wood or cloth toys over plastic toys for kids

Talk to your dentist about sealants and composites, which often contain BPA

Pathogens (bacteria, parasites, viruses)

Heavy metals (copper and lead)

Nitrate (from chemical fertilizers and smoke)

Radon (radioactive gas)

Step 2: Eat a nutrient-dense diet

Cereal grains (especially refined flours)

Omega-6 industrial seed oils (corn, cottonseed, safflower, soybean, etc.)

Refined sugar (especially high-fructose corn syrup)

Processed soy (soy milk, soy protein, soy flour, etc.)

B vitamins – B6, B12, folate, niacin, riboflavin, biotin (dark leafy greens, fish)

Zinc (seafood, beef)

Magnesium (dark leafy greens, nuts, seeds)

Choline (liver, eggs)

Glycine (bone broth, cartilage)

Plant polyphenols (fruits and vegetables)

Step 3: Improve your gut health

Resistant starch. Cooked and cooled potatoes, if you tolerate them, provide resistant starch. More concentrated doses can be obtained from potato starch.

Avoiding antibiotics unless absolutely necessary will keep your gut microbiome robust, but if you must treat with antibiotics, read my guide on how to mitigate the damage.

Step 4: Improve your detox capacity

DIM, or diindolylmethane, which promotes healthy estrogen metabolism and cell cycle activity

Calcium D-glucarate, which promotes healthy hormone detox

Milk thistle extract, which supports phase 2 detox and helps metabolize estrogen (14)

Alpha-lipoic acid and N-acetylcysteine, which support phase 2 detox

Taurine, glycine, and methionine, which are amino acids that support phase 2 detox and healthy cell metabolism

Avoid artificial light from screens at least an hour before bed

Minimize all artificial light exposure in the late evening hours

Sleep in a dark, relatively cool room (68–70F)

Take a hot bath before bed

Keep electronics out of the bedroom

I hope these four steps will help jump start your journey toward minimizing your exposure to toxins and maximizing your detox capacity. Now I want to hear from you. Which step will be most challenging for you? What changes have you already made? Let us know in the comments! Environmental Toxins: Steps for Decreasing Exposure and Increasing Detoxification published first on https://chriskresser.com

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