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firebirdsdaughter · 6 years ago

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Well…

… What better thing to do when you feel like absolute crap in the morning and it’s starting to get too hot again? DX

Watch Ryusoulger! ^^ Subbed! XD

In no order and w/ many typos bc I am a dumb who stayed up to late and I have a headache. Also it’s almost eighty degrees here and I hate everything:

Aw, Asuna is playing games for snacks. ^^ Definitely think she has a very high metabolism.

This super cute, too, the kids hanging out and playing carnival games. Asuna asking Melto for advice. XD Ah, my babies.

Aw, it’s sweet that everyone claps.

A year’s worth of snacks is that little? I think they might be underestimating Asuna’s eating speed. And mine.

Melto’s pouting bc he feels like his advice wasn’t needed. Aw, don’t feel bad, sweetie, she wouldn’t have asked if she didn’t want to hear it.

Okay, this is fine. Could have been… Hm, but Asuna clearly wasn’t afraid at all, and looked annoyed, which is in line w/ her character, and Mori jumped in very quickly—which is what I was hoping for, bc no way you can make me believe Asuna actually needed saving, but it makes sense that someone seeing the situation from the outside would want to assist someone they thought was in trouble. In fact, I’d say that Mori just saved those guys’ lives. Like, pretty sure she’d’ve cold cocked on herself if he had been a little slower. XD

And then he starts fighting them, and Asuna’s just like ‘oh, okay, I guess this is happening now. *shrug*’

Honestly, he didn’t seem to need help, so I don’t blame her.

She knows what boxing is? I mean, not the strangest thing.

Aaaaaand… Crayon the mushroom man makes another entrance.

Every time we watch the opening, I’m reminded that we still don’t know who hooded man is… I mean, they’ve got time, but I’d love some more hints. And while we’re at it… Actually, never mind. I think everyone knows where I was going there. XD

That scene where he approached the brothers is really getting at me, though… Like, not even Touwa has mentioned it? Which makes me very curious/suspicious.

Honestly, I like the troll Minusaur’s design…

Did you two try to call the others?

Kou, you doof! Though I guess he didn’t know Mori was there.

I really like that Crayon has trouble controlling the Minusaurs, it’s a nice touch and usually leads to funny hijinks.

I guess it was the force of the explosion that sent them rolling like that. That’s what I’m going w/. No way a Ryusoulger would get detransformed from rolling down a hill.

Aw, she’s so sweet. I’m love her.

I really like how she can be silly, but also a really cool, strong sort of ‘big sister’ at the same time. Anky Mom raised her well. ^^

Touwa, don’t be so defeatist!

Kou! DX Honestly though, that’s kind of in character for him to so… Hyper-focused, I guess?

Asuna’s face, though! Honey, just grab him by the ear and pull, okay? That’ll shut him up.

Not you, too, Melto! DX Asuna, grab both their ears! Just smack them!

I’m glad the point here is that they were wrong to ignore her.

I don’t so much blame Banba and Touwa there, bc they were just kinda… There? They could’ve called the other two on it and didn’t, though.

I am now going to hyper obsess about a single line in regards to my ‘Banba becomes everyone’s rock’ view. Bc he totally just kind of ‘reground’ the discussion there. XD

Touwa and Banba don’t even go here. XD It’s okay, I don’t think Banba plans on eating anything. He just got up bc everyone else did.

Aw, Tyramigo’s trying to comfort her! You’re right, sweetie. Good to try and be proactive. I say, like a bloody hypocrite.

It might have been wiser to go back in and smack them, but she’s justifiably annoyed at them so it makes sense she wouldn’t.

On the one hand, that drawing looks pretty good from where I’m sitting, on the other, I’m a perfectionist, too. And maybe the issue isn’t that it’s not ‘good,’ it’s that it’s not what he ‘wants’ it to be?

Asuna here w/ the very direct line of questioning.

Don’t tell him that! Though I do appreciate that the whole ‘she says the wrong thing/speaks too bluntly sometimes’ thing is more subtle. Like w/ what she said to Melto before and here. It’s not there all the time.

Other thing I like about this, is that it’s not ‘the girl can’t beat the Minusaur alone.’ It’s that ‘no one can beat the Minusaur.’ Yes, they fare a little better when there’s more of them, but it’s not bc Asuna is a ‘girl’ or at all ‘weaker.’ It’s that this Minusaur is quite strong. It wasted Kou and Melto before, too. Also the fact that it’s just reflecting their own power back at them (multiplied, too, I believe), means that it’s using their own strength against them. So the stronger the attack, the more damage the reflection does. After all, Asuna does absolutely fine on her own later, and even frightens the current General, and it takes three of them and the Kishiryu and some strategy to beat the Minusaur (and some of Asuna’s luck).

A plus mediation, Kou. You guys can discuss this later.

Crayon should really learn to watch his mouth w/ the Generals…

Wyzul’s incurable need for theatrics will become his undoing. By pissing off Asuna.

The fact that Banba does everything just slightly slower than the others, from drawing his sword to charging the Minusaur, just to be that much sexier is vexing and I love it.

Wonder what varsity jacket did to make Mori so pissed at him? Or… Is he a coach or something? If he’s a coach, he needs to be fired, though.

Wait, did art boy offer to punch a dude for Mori so that Mori could fight in an upcoming boxing match, but someone would still punch the dude? That’s so sweet, oh my god. DX

Nah, man, Asuna’s right. I think you’re overreacting a little. I say, like I don’t overreact every day of my life.

I’m sobbing. Anky Mom raised a good girl. Asuna is a princess and a damn wonderful big sis. She’s still dad friend of the trio, though.

Banba is dad friend of the whole team.

Melto is mom friend no matter where he is.

I feel like these three’s reactions are telling of their personalities. XD Kou just takes one to the face, Touwa dodges a bit the ducks for cover, and Banba blocks a little but stands his ground and somehow manages to avoid being hit by… I dunno, sheer power of sexiness?

I think I regret getting used to that word.

This is very much dramatic irony. It’s pretty obvious to the audience that it’s Wyzul—but Mori doesn’t know about Wyzul at all, or that he can shapeshift, Asuna knows about Wyzul and that he can shapeshift, but has no reason to think he’s here. I mean, sure, Minusaur, but Crayon has gotten left to his own devices before. And they haven’t seen him yet. Asuna isn’t the suspicious type, either.

Where they just letting Kou wail on it while they watched. I mean, I guess more eyes are likely to notice something, but it’s just funny.

Ah, it’s her injured wrist, that probably made things harder. It does seem like she makes conscious decisions when to put her whole strength into things, most of the time, w/ only the occasional slip ups.

Hey, not a bad plan, Kou. MistSoul is pretty noncombative.

Yeah, but not all the attacks went through his… You know what, I don’t care. In the positive way. I don’t care for positive reasons.

I love how they just let Kou wail on it again in Kishiryu Oh. Though I guess they couldn’t form anything w/out Asuna and Ankyrose.

Asuna here w/ the princess carry. True knight in shining armour. ^^

The new mecha suit actor is really good. The torch has been well passed. ^^

Also, pour one out for the miniature city set designers and builders! Technically physically possible, whatever! That was impressive! And how many times must they have had to build and test everything. And then there’s the effects. O_o I salute you, folks.

Oh, yeah, and… It’s HAMMER TIME!

Asuna for one of the best big sisters ever award. DX

I love Naohisa and his ‘ah! places!’ reaction to Asuna coming in. XD

They made a sign? And why is Ui wearing a helmet? I’m so confused. But this is so cute, gods love them.

Not all of them are smiling, dude. Banba has to keep glaring, it’s in his contract.

No it, it’s not. But he’s def not smiling yet. One day he is gonna smile, though, and I am going to implode.

Okay, but has DimeVolcano just been wandering the forest giving deadly quiz shows? Is that what’s been happening?

Kinda like how the preview is like ‘yeah, new power next week!’ right off the bat instead of being all ‘mysterious’ about it or something. XD

Okay, who implemented a quiz into a Kishiryu? Why? Why does it rampage if you answer wrong? This seems like poor seal design, Ryusoul predecessors…

And apparently he can talk. They taught the Kishiryu to talk so that it could give quizzes. This seems like a lot of effort.

And the fact that the quiz thing is apparently such a thing that it’s featured in the historical writings that were found by palaeontologists.

Also they got my boys in the house again—I don’t know why I love that so much, but I do—and I just noticed Touwa is holding a mug. For some reason this is so important to mea, I will be including a picture at the bottom

Really curious as to how the quiz scene goes down, bc there’s shots of what seem to be Crayon and Myzul trying it, and shots of the trio trying it, but… What happened to the brothers? They’re there on approach, and there’s a shot in the online preview that seems to indicate they’re there in the scene where they’re talking to DimeVolcano, but they seem to disappear. Very curious what the actual scenario is.

That’s all, folks! Virtual fondu for anyone who read all that. I liked this episode very much, Asuna is wonderful and I love her to pieces. I was a little apprehensive when I first read the summary, but I think they handled it fine. Asuna did get to call the boys out for not listening to her/taking her seriously, which was nice. Sad we didn’t get Anky Mom, but there’s plenty of time for her to come back at some other point. Find it hilarious that Banba insists on sitting w/ his back to everyone during discussions. I am totally over obsessing over minor things, but I’m choosing to interpret that tiny moment (where he was like ‘but first, we need to figure out it’s weakness’) as something to indicate he’s becoming the ‘rock’ of the team. Kinda like Hikari? W/ the whole ‘anchor’ thing? He’s the most sort of… Like, ‘down to earth’? In a way? Like, they all absolutely can focus and be ‘serious’ and sensible about things, but they can also kinda ‘wander off’? Kou, Touwa, and Asuna will rush into things, each in their own way, Melto overthinks, so on and so on. Goodness knows what kind of nonsense Kanaro will get up to. And Banba can be the grumpy, stubborn, often taciturn rock that supports and anchors them. Did any of that make sense?

Bonus:

Touwa holding a mug. Bc it’s somehow funny and cute to me and almost implies the boys came over for lunch or breakfast or something.

Have also remembered my random thought about the possibility of Wyzul masquerading as one of the team this ep. I feel like the new info makes it a little unlikely, but not impossible. They’ve got a hostage, yes, but Wyzul does like to be tricky—case in point, last time they had a hostage. So it’s not impossible.

#Kishiryu Sentai Ryusoulger #Ryusoulger Spoilers #my precious Dino Children #I love five (5) beautiful colourful Dino Knights #Asuna is great #I love her #sad we didn't see Anky Mom but it would be really glaring if they brought back the other two and not her #maybe the actress was busy and they couldn't change the production order for somereason #maybe they're saving her for something else #I like that Asuna's now got a soty of rivalry w/ Wyzul nice touch #dunno if they'll carry it through but I hope they do #after all he's probably gonna be toying w/ feelings again #he's a trickster and a shapeshifter type villain #looking forward to next week #we know Gold is debuting in ep 14 but we've still got eps 12 and 13 before that very curious about them #anyway I really love this series very much DX #I'm in a kind of sucky place rn and it's just been really helping my get through the week #so fight me #I will lose bc I'm a depressed wuss w/ anxiety #but I will fight #XD #(Note: I'm okay I'm working through it—it's just been a little rough for me and other people DX hopefully we'll get through)#^^#Birthday Sentai #Dino Dragon Knights And Their Cat

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entirebodyexercise · 6 years ago

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13 Mango Smoothie Recipes for Weight Loss

Mango healthy smoothie recipes for weight reduction a cherry shake is just among my enjoyed ones preferred a form of berry as it has lots of this type of wonderful. fresh fruit mangoes are as a result wholesome, plus they have a creaminess on them which works so well with a shake recipe.

Mango smoothies produce a fantastic morning meal shake merely due to the fact that they really teem with antioxidants, fiber, and also Vitamins An and also C. And this create sure they are a superb fat loss ability fostering food in enhancement to a powerful wonder food.

They are likewise comparatively reduced in carbohydrates, that Could Aid You Shed Weight, And also have actually also been verified to reduce oxidative stress within the whole body (1,2).

Mango smoothie recipes for weight loss

How to Make a Mango Smoothie

Mango shake recipes are rather simple to make.

Directions: put blender with Fruit

add all the ingredients right into a blender

blend until smooth

Step Pour right into 2 tool size glasses

enjoy!

If you wish to make the shake cold, you have 2 choices:

Freeze the fruit, or get icy fruit.

Add 1/2 a cup of ice.

For all these mango recipes, then require to cut up a complete blossom right into 1-inch dices, then suspend right into 2 cup sections. This method you need to have the certain amount you want without chopping up a fresh cherry every moment.

Many grocery stores could additionally provide suspended mangos, this typically suggests that you could appreciate those cherry healthy smoothie recipes throughout the year.

In addition, I suggest that you function those mango shakes instantly as they usually taste best if cold.

Mango shake recipes for weight loss

Mango Smoothie Recipes

A fundamental cherry smoothie recipe usually makes up cherry, ice (or milk), as well as sugar (and even preferably honey). It is rather delicious and healthy and balanced and also tastes extremely like your slushy.

The 1 3 berry healthy smoothie recipes that I offer below do have dramatically a lot more active ingredients making readily available a special and also delicious shake encounter, fruits such as berries, carrots, pineapple have actually been contributed to boost the preference and nourishment.

Each dish makes two servings. Enjoy!

Mango smoothie dishes for weight loss

Raspberry Mango Smoothie

Some of the most extensively used summertime fruits would be raspberries. My Partner frequently claims that they remind him of his grandma's cherry yard, where she would certainly choose a major plate of sausage before dinner as well as then offer them for treat with sugar and also milk sprinkled on the top.

This Raspberry Mango Smoothie recipe is likewise absolutely pleased with A yummy frying pan. This makes the excellent summer season beverage.

Raspberries are lowered in carbohydrates and rather saturated in Fiber and sustenance, notably antioxidants and vitamin C. They Likewise Have Actually been Shown to possess strong anti-inflammatory residential properties (3,4).

Raspberry Mango Smoothie Mix Dish Ingredients:

1/2 mug nonfat ordinary Greek yogurt

1 mango - peeled off, pit eliminated, and also chopped

1/2 cup fresh or frozen raspberries

½ banana

½ teaspoon of chia seeds

Mango smoothie dishes for weight loss

Mango Pineapple Smoothie

Mango and also pineapple relocate with each other in addition to an exotic tasting drink, also reminds me of hanging by the swimming pool from Hawaii.

Pineapples bring a nutrient punch which no added fresh fruit uses from the protein-digesting enzyme bromelain. Bromelain has shown in research studies to delight the body immune system and lower swelling as well as will dramatically shorten the distance of sinus ailments.

Mango Pineapple Smoothie Mix Recipe Components:

1/2 mug nonfat ordinary Greek yogurt

1 cup fresh or frozen pineapple chunks

1 mango - peeled, pit got rid of, as well as chopped

½ cup unsweetened apple juice

8 ice cubes (optional)

Mango smoothie dishes for weight loss

Mango Strawberry Smoothie

This Mango Strawberry Shake is fairly an easy recipe to develop, plus it tastes actually fantastic. It creates an exceptional frying pan however might be taken pleasure in as a dessert or snack too.

Strawberries are a remarkable source of vitamin C, vitamin C, manganese, folate, and also potassium, in enhancement to some different minerals and also vitamins. They absolutely are instead full of anti oxidants as well as particular plant chemicals which have actually already been verified to have cardio health benefits, as well as might even help control blood sugar (8,9).

Mango Strawberry Smoothie Mix Recipe Ingredients:

1/2 cup nonfat ordinary Greek yogurt

1 mango - peeled, pit eliminated, and also chopped

1 1/2 cups fresh or frozen strawberries

8 ice cubes (optional)

2 teaspoons honey (optional)

Mango smoothie mix recipes for weight loss

Orange Mango Smoothie

As a child, I enjoyed drinking the sugar packaged Orange Julius drinks, however constantly needed to deal with the dissatisfied after the substantial sugar thrill. Orange-mango smoothie mixes are simply as yummy but do not draw in the sugar wreck.

1 mug of orange juice contains double the sum of the daily advocated resistance system boosting Vitamin C in addition to alcohol consumption orange juice every day has shown to tighten the blood flow as well as minimized high blood pressure leading to a lowered danger for cardiovascular illness.

Orange Mango Healthy Smoothie Recipe Ingredients:

1 mango - peeled, pit got rid of, and chopped

1 cup fresh squeezed orange juice

1 banana

½ cup nonfat Greek yogurt

5 ice cubes

Mango smoothie mix recipes for weight loss

Mango Peach Smoothie

Still one more summer classic, the berry is a terrific fresh fruit to match with mangoes with this scrumptious Mango Peach Healthy smoothie recipe. The tastes go together effectively, also this generates an ideal beverage to cool down with concerning a searing summer season afternoon.

Peaches contain a number of minerals like potassium, calcium, iron, magnesium, manganese, phosphorous, magnesium, and aluminum. They're likewise lower in carbs that contain no saturated fat or fat, as well as are an amazing source of fiber (13,14).

Mango Peach Healthy Smoothie Recipe Components:

1/2 mug nonfat plain Greek yogurt

1 mango - peeled off, pit eliminated, and also chopped

1 peach, sliced

½ of a banana

8 ice cubes (optional)

Mango smoothie dishes for weight loss

Kale Mango Smoothie

It is annoying to listen to folks desert such a really healthy food to obtain a shortage of scrumptious means to arrange it. This Kale Mango smoothie recipe can be really a savory option which will not forfeit the nourishing advantages.

Kale is recognized as a 'superfood' that is full of nutrition. With just 1 cup of Kale on your healthy smoothie, you're mosting likely to receive over 134 percent of their everyday advised level of vitamin C and also 206 percent of Vitamin A.

Additionally, it consists of virtually 700 percent of Vitamin K and a chemical called sulforaphane, which researches have additionally shown that its capability to resist the production of cancer cells.

Kale Mango Healthy Smoothie Dish Ingredients:

1 mango - peeled off, pit eliminated, and also chopped

1 cup kale leaves

1 cup almond milk

1 large banana

1 cup ice cubes

2 tablespoons chia seeds

Read Even More About: 10 Proven Benefits of Drinking Water for Weight Loss

Mango shake recipes for weight loss

Mango Yogurt Smoothie

This is in fact an incredibly simple dish in the event you must be trying to locate a smoothie which just makes up mangoes and also perhaps not other fresh fruit. It's creamy and wonderful, as well as fairly a revitalizing beverage.

Yogurt is packed with calcium, protein, B vitamins as well as trace minerals. It comprises virtually every nutrient that the body desires and also it has actually even proven to help improve digestion( 18,19).

Mango Yogurt Shake Recipe Active Ingredients:

1 mango- peeled off, pit eliminated, and chopped

1 cup low-fat plain yogurt

¼ teaspoons ground cinnamon

1 teaspoons lime juice

1/2 tbsps honey( optional)

Mango healthy smoothie dishes for weight loss

Mango Almond Milk Smoothie

That is Simply One more Easy Strawberry smoothie mix recipe Which highlights The yummy preference of mangos.

I have always loved almond-milk. It's a wonderful, nutty Taste and velvety feel that is similar to normal milk and also could be normally rich In a variety of dietary supplements, especially vitamin E.

It is produced by mixing almonds with simple water and also After that fabricating the mix to obtain rid of the solids. I prefer to use it in the Bulk of my own Smoothie mix recipes.

Mango Almond Milk Smoothie Mix Recipe Active Ingredients:

1 mango- peeled off, pit removed, as well as chopped

1 1/2 cups almond milk

8 ice cubes

2 teaspoons honey (optional)

Mango smoothie mix recipes for weight loss

Mango Spinach Smoothie

I truly like eco-friendly smoothie mixes. Not simply will they taste good, however they give you an amazing power increase plus so they're an exceptional methods to get added eco-friendlies into your diet without needing to eat a salad.

The banana as well as cherry at this Mango Spinach Shake dish do an exceptional task of concealing the taste of the lettuce and provides a savory tropical flavor.

Spinach is truly an actually vitamins and mineral abundant vegetable. It consists of large degrees of iron, vitamin C, vitamin K, folic acid, and calcium( 20 ).

Mango Spinach Shake Dish Active Ingredients:

1 mango- peeled off, pit removed, and chopped

1 banana

1 mug fresh infant spinach leaves

3/ 4 mug almond milk( bitter)

8 ice cubes (optional)

Mango smoothie recipes for weight loss

Mango Kiwi Smoothie

This truly is amongst my individual favorite dishes to obtain in breakfast.It's obtained this sort of rejuvenating flavor, and likewise the kiwi sets perfectly with all the cherry.

Also referred to being a kiwi fruit, likewise a kiwi can be a favored fresh fruit in New Zealand. Kiwis are a fantastic supply of lots of minerals as well as vitamins.

Mango Kiwi Healthy Smoothie Recipe Active Ingredients:

1 kiwi, peeled

1 mango- peeled, pit got rid of, and chopped

1 banana

2 teaspoons honey (optional)

8 ice cubes (optional)

Mango healthy smoothie recipes for weight loss

Mango Banana Smoothie

Into this scrumptious Mango Banana Smoothie recipe.Both the strawberry as well as banana have a Luscious uniformity when integrated, check out this recipe the next time you crave some Milk-shake!

Bananas are filled up with potassium, vitamins B 6, C and also great deals of anti oxidant flavonoids. Magnesium as well as flavonoids are Connected to minimizing the opportunity of coronary condition( 22,23).

Mango Banana Smoothie Recipe Components:

1 mango- peeled, pit eliminated, as well as chopped

1 banana

1 cup almond milk

3-4 ice cubes (optional)

Mango smoothie dishes for weight loss

Orange Pineapple Mango Smoothie

There is not Any type of key, the Further I Strike in my smoothie mix safe together with Produce delicious dishes comparable to that orange pineapple mango smoothie mix, the much less I Get to for processed sugar rich bites which simply distribute shame and also fatigue.

Oranges as well as Pineapples are loaded with vitamin C, also Obtaining lacking in vitamin C has been connected to exhaustion as well as much depression.

Orange Pineapple Mango Shake Recipe Components:

1 mango -peeled, pit removed, and chopped

1 cup pineapple chunks

½ banana

½ cup orange juice

½ cup almond milk

4-6 ice cubes (optional)

Mango shake dishes for weight loss

Mango Chia Smoothie

Mangos are an outstanding reward merely consumption separately. While I do want to truly go the excess mile as well as delight in cherry in liquid kind, this cherry chia-smoothie supplies great deals of nourishment and maintains the honesty of this sweet cherry flavor.

Chia seeds are loaded with anti oxidants, high quality fiber and proteins. The anti-oxidants assist with hastening down the aging procedure as well as most of the carbohydrates are basically fiber as well as additionally perhaps not consumed throughout food digestion. In addition to being amongst their healthiest foods from the Earth, chia seeds take enough power in 1 tbsp to equip a person for twenty-four hours (26,27,28 ).

Mango Chia Shake Recipe Active Ingredients:

1 mango- peeled off, pit removed, and also chopped

2 tablespoons chia seeds

1 large banana

1 ½ cups almond milk

4 ice cubes (optional)

#health #weight #work out #work out routine

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lauramalchowblog · 6 years ago

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Dear Mark: Electrolytes and Keto Carbs

For today’s edition of Dear Mark, I’m answering questions from the comment sections of the recent posts on daily keto carb limits, within-meal keto carb limits, and electrolytes. I’m addressing questions about alcohol, uniform carb allowances versus personalized, potassium supplementation, salt appetite, salt water, electrolytes after the transition, whether fruits fit in, and why I don’t count above-ground non-starchy vegetables.

Without further ado, let’s go:

How does alcohol count towards the 50g of carbs per day? Would that be measured proportionate to the caloric values (ratio 7 (a) : 4 (c) ) or is it easier to simply ignore alcohol along with the fiber … ?

Alcohol doesn’t “count” as a carb, but I wouldn’t ignore it.

The body stops burning other macronutrients in the presence of alcohol until the alcohol is metabolized. When you consume alcohol, the body suppresses oxidation of fat, carbohydrates, and protein. The alcohol itself can’t really be stored as fat, but its inhibition of traditional fuel oxidation means you’re more likely to store rather than burn dietary fat.

If you’re keeping carbs low to improve body composition, you should definitely take alcohol calories into account.

Mark, Why is 50g of carbs set as the upper limit for everyone? Wouldn’t it make more sense to set the limit using macro percentage?

My BMR is roughly 1300 kcal, so 50g of carbs corresponds to a macro ratio of 15% (a bit above the suggested 5-10%). Is it more important to follow the 50g upper limit or the macro percentage?

Ease of use. I want to make this as effortless as possible for as many people as possible.

And again, it’s total carbs, not net, and you’re eating whole foods, so a good number of those 50 grams will be fiber and thus indigestible (by you).

It all seems to balance out in the end and end up “lower carb” than one might assume by looking at “50 grams of carbs”—for most people.

If people try this and it doesn’t work, then they can come with follow-up questions and get the detailed guidance they need. They can get more specific and take the (admittedly small amount of) time to calculate their macros.

How about low-sodium salt for extra potassium?

Not a big fan. Potassium citrate powder seems to work a lot better than potassium chloride (low-sodium salt) in several areas:

Bone density.

Kidney stone formation.

It’s quite tasteless, whereas potassium chloride’s taste is quite distinct.

Just make sure you clear potassium supplementation with your doctor, especially if you have or suspect you have kidney health problems; the kidneys excrete excess potassium, and a bad kidney can make potassium supplementation dangerous.

I’ve struggled with postural hypotension since childhood, but it used to be caused mainly by excessive heat. Recently I made the connection that if I don’t drink caffeine, it goes away completely. Soon as I drink it I’m lightheaded again, *especially* if I’m also pregnant. I could probably benefit from increasing my salt intake dramatically. I find that if I add 1/4tsp sea salt to a cup of water it tastes amazing, so that probably indicates I need more salt. I heard an interview where someone recommended adding salt to water especially if you drink coffee, and they said it tastes gross like you’re drinking sweat, but I really think it tastes delicious.

This is a really important point. Your craving for salt appears to track closely with salt requirements.

The more sodium you need (and the more you’ve excreted), the better salt will taste if you’re eating a natural, whole foods diet without the skewing effect of processed food products. That’s probably why salt in your water “tastes amazing.” This jibes with my personal recommendation for salt:

“Salt food to taste. Don’t avoid added salt if your taste buds and intuition suggest you could and should have some extra.”

I hesitate to offer iron-clad numbers for potassium and magnesium (even though I gave some ranges in the last post). “Sisson says take 200 mg of this and 300 mg of that.” We don’t want that. We don’t know everyone’s needs. We don’t have a “potassium appetite” or a “magnesium appetite,” but potassium tracks largely with sodium and most people aren’t getting enough magnesium so I feel comfortable saying “eat more of them” and having people follow their salt appetite.

Still, I’ll also mention that some people are clinically salt-sensitive, and the effects can be significant, especially in terms of blood pressure. It’s always best to let you doctor know. It’s a definite must if you’re salt sensitive.

Does anyone make a “sole” by diluting pink Himalayan salt, Red Hawaiian Alaea, etc. into water?

Any success with that method?

I’ll sometimes put a few healthy pinches of Hawaiian red salt into a glass of water before bed. When I wake up, it’s totally dissolved and I throw it back. Tastes good for sure.

What I do often is have a couple of mugs of black coffee in the morning with the last one having butter and coconut oil in it. Then walk 18 holes while drinking a couple of bottles of spring water each with a pinch of Himalayan sea salt. Seems to work for me

Thoughts?

I like it. If it seems to work, it’s working.

Thank you so much for this articles, Mark. You are the first keto expert I have read who says to add electrolytes “for the transition”! I am no longer in the transition period…but I still take all my electrolytes daily. Is a person who is fat-adapted supposed to wean themselves from supplemental electrolytes?? I’ve been keto for over 18 months, and I really do not think I have heard that particular advice before. Could you clarify? Thank you again!

While transition is the most important and full fat-adaptation means you won’t be shedding water/glycogen as often and all the electrolytes with it, you’re not out of the woods entirely because you’ll still be enjoying low insulin levels. And what doesn’t change post-transition is the inhibitory effects of low insulin on sodium retention. If you’re living a low-insulin lifestyle, you won’t retain as much sodium—you’ll expel more—and you should probably maintain higher levels in your diet long-term. Keep your doctor in the loop.

Since potassium loss is downstream of sodium loss (from the kidneys trying to balance out your potassium:sodium ratios), you’ll also need to keep potassium intake up.

And pretty much everyone could use more magnesium, so taking some extra there, too, is likely a good idea.

Question, so should the carbs be coming from below-ground vegetables like beets and onions and carrots, or if it falls under said carb amount per meal, does it matter if it comes from higher sugar fruits or from potatoes? My meals tend to be usually proteins and above ground vegetables, so I wouldn’t be counting any of those. For example I really like pink lady apples. The ones I buy state 16g carbs per apple. Having one of those with a meal would be fine? How about without a meal, would that be more likely to knock someone out of ketosis?

Below ground vegetables and potatoes and fruits all work and count. An apple counts, is completely fine to eat if it fits your personal carb allowance (and even if it doesn’t—it’s your choice!). If you have an apple by itself, there won’t be any fat or protein to slow down the assimilation of glucose, so you’ll get a “faster hit” that could “knock you out” of ketosis. But ultimately it’s about that meal in the context of your daily carb intake, your exercise levels, whether you’ve just trained or gone for a long walk, your fat-adaptation progress, and your goals.

I’m unclear as to why Mark says “don’t count above ground, non-starchy vegetables”. I mean, they have net carbs after you subtract the fiber. Surely a carb is a carb? I can easily eat 15 grams of carb per day in kale and broccoli alone; sometimes in a single meal..

It generally takes more glucose to digest the glucose in leafy greens, broccoli, and other non-starchy vegetables than they actually contain. The result is a net loss or a wash in terms of useable glucose.

You won’t ever find an athlete carbing up with kale before a race.

That’s it for today, folks. If you have any further questions or comments, let me know down below!

(function($) { $("#dfdzgwI").load("https://www.marksdailyapple.com/wp-admin/admin-ajax.php?action=dfads_ajax_load_ads&groups=674&limit=1&orderby=random&order=ASC&container_id=&container_html=none&container_class=&ad_html=div&ad_class=&callback_function=&return_javascript=0&_block_id=dfdzgwI" ); })( jQuery );

window.onload=function(){ga('send', { hitType: 'event', eventCategory: 'Ad Impression', eventAction: '66572' });}

References:

Granchi D, Caudarella R, Ripamonti C, et al. Potassium Citrate Supplementation Decreases the Biochemical Markers of Bone Loss in a Group of Osteopenic Women: The Results of a Randomized, Double-Blind, Placebo-Controlled Pilot Study. Nutrients. 2018;10(9)

Nicar MJ, Peterson R, Pak CY. Use of potassium citrate as potassium supplement during thiazide therapy of calcium nephrolithiasis. J Urol. 1984;131(3):430-3.

The post Dear Mark: Electrolytes and Keto Carbs appeared first on Mark's Daily Apple.

Dear Mark: Electrolytes and Keto Carbs published first on https://venabeahan.tumblr.com

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jesseneufeld · 6 years ago

Text

Dear Mark: Electrolytes and Keto Carbs

Without further ado, let’s go:

Alcohol doesn’t “count” as a carb, but I wouldn’t ignore it.

If you’re keeping carbs low to improve body composition, you should definitely take alcohol calories into account.

Mark, Why is 50g of carbs set as the upper limit for everyone? Wouldn’t it make more sense to set the limit using macro percentage?

My BMR is roughly 1300 kcal, so 50g of carbs corresponds to a macro ratio of 15% (a bit above the suggested 5-10%). Is it more important to follow the 50g upper limit or the macro percentage?

Ease of use. I want to make this as effortless as possible for as many people as possible.

And again, it’s total carbs, not net, and you’re eating whole foods, so a good number of those 50 grams will be fiber and thus indigestible (by you).

It all seems to balance out in the end and end up “lower carb” than one might assume by looking at “50 grams of carbs”—for most people.

How about low-sodium salt for extra potassium?

Not a big fan. Potassium citrate powder seems to work a lot better than potassium chloride (low-sodium salt) in several areas:

Bone density.

Kidney stone formation.

It’s quite tasteless, whereas potassium chloride’s taste is quite distinct.

This is a really important point. Your craving for salt appears to track closely with salt requirements.

“Salt food to taste. Don’t avoid added salt if your taste buds and intuition suggest you could and should have some extra.”

Does anyone make a “sole” by diluting pink Himalayan salt, Red Hawaiian Alaea, etc. into water?

Any success with that method?

I’ll sometimes put a few healthy pinches of Hawaiian red salt into a glass of water before bed. When I wake up, it’s totally dissolved and I throw it back. Tastes good for sure.

Thoughts?

I like it. If it seems to work, it’s working.

Since potassium loss is downstream of sodium loss (from the kidneys trying to balance out your potassium:sodium ratios), you’ll also need to keep potassium intake up.

And pretty much everyone could use more magnesium, so taking some extra there, too, is likely a good idea.

You won’t ever find an athlete carbing up with kale before a race.

That’s it for today, folks. If you have any further questions or comments, let me know down below!

(function($) { $("#dfON269").load("https://www.marksdailyapple.com/wp-admin/admin-ajax.php?action=dfads_ajax_load_ads&groups=674&limit=1&orderby=random&order=ASC&container_id=&container_html=none&container_class=&ad_html=div&ad_class=&callback_function=&return_javascript=0&_block_id=dfON269" ); })( jQuery );

window.onload=function(){ga('send', { hitType: 'event', eventCategory: 'Ad Impression', eventAction: '66572' });}

References:

Nicar MJ, Peterson R, Pak CY. Use of potassium citrate as potassium supplement during thiazide therapy of calcium nephrolithiasis. J Urol. 1984;131(3):430-3.

The post Dear Mark: Electrolytes and Keto Carbs appeared first on Mark's Daily Apple.

Dear Mark: Electrolytes and Keto Carbs published first on https://drugaddictionsrehab.tumblr.com/

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senaidag11711033-blog · 6 years ago

Text

The best ways to Get A Smell Away From A Child seat.

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christophergill8 · 7 years ago

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Spring cleaning could help cut your tax bill as long as you properly value your donated goods

I am so, so sorry my dear friends in the MidAtlantic and Northeastern United States. I know you're looking at possibly more snow with possibly the fourth nor'easter in three weeks forecast to hit your areas in a few days.

Here in Central Texas and other parts of the country, however, spring has officially arrived!

My Texas neighbors and I are enjoying the seasonal wildflowers. Thank you, Lady Bird Johnson! (Photo by Kay Bell)

It's also the traditional time for cleaning up and clearing out your house.

Some of those old and/or unused items can be tossed. Others, however, are in good enough shape to go to a thrift shop, consignment store or, for possible tax purposes, a charity.

Still deductible and more so for some: The recent tax law changes left the itemized deduction for charitable gifts in place. In fact, the Tax Cuts and Jobs Act (TCJA) makes it easier for wealthier people to give even more.

For the 2017 tax year, which is what you're focusing on if you're still working on your Form 1040 due by April 17th this year, you can donate, in most cases, up to 50 percent of your adjusted gross income (AGI). If your AGI is $50,000 you can give away $25,000 and still get a tax deduction for it on last year's taxes.

The TCJA, however, has pushed that limitation up to 60 percent of AGI.

Most of us won't ever have to worry about hitting that threshold. We're generous, but we've also got day-to-day living expenses to cover.

But if you're rich and wealthy enough to give that much, your favorite charity thanks you.

Donations less tax valuable for some: On the other hand, the TCJA might stifle some charitable giving.

The tax changes that took effect this year have dramatically increased the standard deduction amounts, which means that fewer folks are likely to itemize.

Charitable groups fear that without the tax break, they'll lose some — possibly a lot — of their usual philanthropic gifts.

Valuing donated goods: If you give even though you won't get a tax benefit for it, good for you!

But it you can still take advantage of the charitable deduction, don't waste it. Especially when you're donating clothing and household goods in addition to cash.

Just make sure your estimation of the value of your physical gifts is legit. Yes, you have to come up with the value to claim.

Be careful here. Internal Revenue Service examiners have been around long enough to spot inflated donation amounts.

The general rule is that you use the donated item's fair market value. You can get an idea of what that is in your area by visiting secondhand stores or yard sales. IRS Publication 561 also offers some guidance on how to arrive at an acceptable valuation.

You also can review the tables below to help you get what you should for your donations without prompting added IRS interest. I've based the amounts on valuation guidelines provided by Goodwill and the Salvation Army for items that are commonly dropped off at those charities' donation facilities.

Clothing Values from lowest to highest average

Clothing article Women’s attire Men’s attire Children’s attire Blouse, shirt $2 to $12 $2 to $12 $1 to $8 T-shirt $0.50 to $4 $0.50 to $6 $0.50 to $2 Sweater $3.75 to $15 $2.50 to $15 $1 to $8 Skirt $2 to $12 -- $1 to $6 Dress $4 to $28 -- $2 to $12 Slacks $3.50 to $23 $2 to $15 $1 to $8 Jeans $4 to $21 $4 to $21 $2 to $12 Jacket $4 to $12 $6 to $12 $1 to $6 Business suit $5 to $30 $10 to $30 -- Overcoat $7 to $40 $7 to $60 $3 to $20 Shoes $2 to $25 $3.50 to $25 $2 to $8.75 Swimsuit $4 to $12 $2.50 to $12 $1 to $6 Handbag/briefcase/backpack $2 to $40 $2 to $40 $1 to $15 Evening attire $10 to $60 $10 to $60 --

Household Goods

Item Low to High Value Item Low to High Value Kitchen utensils $0.50 to $1.50 Washing machine $40-$150 Glasses/mugs/cups $0.50 to $1.50 Dryer $45 to $90 Plates $0.50 to $3 Color television $75 to $225 Pots and pans $1 to $3 Radio $2 to $50 Kitchen/dinette set $40 to $900 Stereo $15 to 75 Sofa $30 to $200 VCR/DVD player $8 to $15 Coffee table $10 to $65 Records, CDs, DVDs $1 to $5 End table $4 to $50 Books, paperback $0.75 to $2 Throw rug $1.50 to $12 Books, hardcover $1 to $3 Chair $5 to $100 Desk $25 to $140 Bedroom set $250 to $1,000 Computer monitor $5 to $50 Dressers $20 to $60 Printer $5 to $150 Bed linens $2 to $8 Lamp $4 to $50 Quilt, bedspread $3 to $24 Vacuum cleaner $15 to $65 Blanket, afghan $2 to $15 Lawn mower $25 to $100 Bath towels $0.50 to $4 Bicycle $5 to $80 Air conditioner $20 to $90 Puzzles, board games $0.50 to $3 Heater $7.50 to $22 Stuffed animals $0.50 to $1 Electric stove $75 to $150 Ice skates $3 to $15 Gas stove $50 to $125 Roller blades $3 to $15 Microwave oven $10 to $50 Tennis racket $2 to $5 Refrigerator $75 to $250 Golf clubs $2 to $25

A few final tax notes: In order to claim your charitable donation deduction, you must follow all the current tax laws about such gifts.

All your contributed items, from clothing to household goods like furniture, must be in good or better shape.

Give your items (and cash) only to eligible organizations if you want to deduct the donations. You can make sure the charity is eligible by using the IRS' Exempt Organizations Select Check. You also want to make sure it's a real nonprofit, not one created as part of a tax scam.

About those deductions, as my earlier reference about itemizing indicates, you must claim your donations on Schedule A. If you take the standard deduction, you don't get this tax break.

Finally, get a receipt.

Happy spring cleaning and, if it works for your personal filing situation, tax deducting!

You also might find these items of interest:

DST and tax-deductible donations can help save wildlife

Uncommon charitable gifts still provide donors the typical tax deduction

Volunteer time is not tax deductible, but some related contributions might be

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from Tax News By Christopher http://www.dontmesswithtaxes.com/2018/03/charity-donation-valuations-spring-cleaning-tax-deduction.html

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sylvdotnet-blog · 7 years ago

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Goddess of the Wild Thing by Paul DeBlassie III

Let nature and the elements be your guide as we introduce you to Goddess Of The Wild Thing!

Goddess of the Wild Thing is a dramatic tale of one woman’s spiritual journey where magical happenings, unexpected turns of fate, and unseen forces influence her ability to love and be loved. Eve Sanchez, a middle-aged woman and scholar of esoteric studies, encounters a seductive but frightening man who introduces her to a supernatural world in which the wicked powers of a surrogate mother’s twisted affection threaten love and life. In the mystic realms of Aztlan del Sur, Eve and three friends struggle with whether bad love is better than no love and discover that love is a wild thing.

Paul DeBlassie III, Ph.D. is a depth psychologist and award-winning writer living in his native New Mexico. He specializes in treating individuals in emotional and spiritual crisis. His novels, visionary thrillers, delve deep into archetypal realities as they play out dramatically in the lives of everyday people. Memberships include the Author’s Guild, the Depth Psychology Alliance, the International Association for Relational Psychoanalysis and Psychotherapy, and the International Association for Jungian Studies.

His other award winning book:

A young curandera, a medicine woman, intent on uncovering the secrets of her past is forced into a life-and-death battle against an evil Archbishop. Set in the mystic land of Aztlan, "The Unholy" is a novel of destiny as healer and slayer. Native lore of dreams and visions, shape changing, and natural magic work to spin a neo-gothic web in which sadness and mystery lure the unsuspecting into a twilight realm of discovery and decision.

Buy Now

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Books On Fire Tours: This was a difficult read. Not because it was a bad story. On the contrary. It was mind blowing! It was difficult because it messed with one's mind in the most clever and effective way, which only a Pscychologist can do. So what is it about?

Eve and her friends use yoga and other spiritual means to help them navigate life when it gets tricky, and the often elusive thing called love. Debating whether or not bad love is better than no love at all, they go through life's ups and downs together. Yet when Eve meets a man called Sam, who has potential, evil lurks and causes havoc in her life. An epic battle between good versus evil ensues between her and Sweet Mary, and in the process she finds her true self. BUT, there is so much more and as a reader you can only wonder what is real and not real.

Many people will complain about the lack of dialogue on this novel, but it is rich in back stories and information vital to the development of the plot. This book is not only filled with mystical and magical, but paranormal, metaphysical and occult elements. Essentially a great read for horror/ thriller fans, those who like a little romance will also enjoy this read. Because it catered to all my needs as a reader, I give this book 5 stars.

"Paul DeBlassie III has an extraordinary ability to pull the reader into his mythical world, and the special effect depictions drawn within my mind while reading *Goddess of the Wild Thing *could easily match up with some of the most gruesome of horror stories on film. He transports you through an amazing spiritual journey exploring the power of fate and love. Packed with action, suspense and even romance, Dr. DeBlassie has written a truly brilliant and riveting supernatural story!” ~ Tamara Ferguson, international, multi-award-winning author"

"Paul DeBlassie III has a wicked gift in writing psychological thrillers, and he does it in a way I have never experienced before. In *Goddess of the Wild Thing*, he gave me a glimpse into his reflections, inviting me to draw closer to the dark side. His writing is rich with supernatural symbolism and, when all is resolved, deeply empowering.” ~ Uvi Poznansky, artist and award-winning author

“*Goddess of the Wild Thing* by Paul DeBlassie III brilliantly couples his in-depth knowledge of the human mind and behavior with his love of lore, imaginatively knitting a deeply psychological and esoteric story that will keep you turning the page. I could picture clearly the fantastical sense of place . . . a must-read magical tale.” ~ Luna Saint Claire, author of *The Sleeping Serpent*

"Dr. DeBlassie, author of the multiple-award-winning *The Unholy*, produced another novel with depth, action, and spirit in *Goddess of the Wild Thing*. For centuries we’ve struggled with whether bad love is better than no love. In this paranormal thriller, a fierce woman tackles the question with determination and fire.” ~ Rayna Noire, author of the *Pagan Eyes Series*

The stone altar was used by Eve and company to conjure natural energies of earth, air, fire, and water. Tonatzé symbolized feminine strength and ancient powers. Around the altar, the four women entered mystic states with intuitive inspirations and visions. The four mestizas frequently gathered at midnight, when the full moon shone most lustrously. They held hands, sipped their whiskeys, and inhaled magic herb. Soon the image of the Goddess flickered in rhythm with their soft singing under the light of the high-desert moon. Chant and trance conjured natural magic. They yielded to relaxation, reverie, and trust in one another and the natural world.

Descending into a meditative state, they were whisked from one world to the next. On slips of paper, they quietly wrote their worries, dilemmas, trials, and tribulations.

Seeking answers and relief, they placed the folded papers in a granite bowl before the altar. They lit a match. Paper burned. Silence wrapped its arms around the four. Gentle breezes stirred. Hoots of distant and nearby owls carried through the nighttime atmosphere. Flames from the granite bowl rose three feet and abruptly expired, devoured by darkness.

The ritual of fire fortified the coven, foul happenstance and unexpected hazard averted, all save one kind. Man trouble waited for Eve like a demonic jack-in-the-box, head bobbing and grinning. Muscles up and down her back tightened. It was this that caused her to flee into denial, the thought of time wasted, mind and body pained. The desire to talk, confide in her friends about misgivings about Sam, the last worst guy ever, fled like alley cats into a lonely night. Denial made everything go away—and stay gone—better than a couple of vodkas on the rocks on a chilly evening.

A white cab edged out of the alleyway bordering the cantina. It pulled stealthily alongside Eve. She bent down and looked through the smudged passenger window. She wanted to make sure she knew the cabbie. Past midnight was no time to be in a trusting mood.

***

At three a.m., the proverbial witching hour of Aztlan, Sweet Mary left her apartment for the gathering of Las Brujas Malas, deep in the crumbling limestone edifice of vicious spirits. The condemned downtown limestone church, once a prosperous enclave of the Ecclesia Dei, had long been abandoned. It sat adjacent to Sweet Mary’s bedroom, badly stained by gray and black soot.

Putrid odors of the cursed underworld that lay beneath its unhallowed edifice, curled through the atmosphere surroundingthe decaying structure.

Sweet Mary wound her way past the fenced and barbed wired blockade that deterred homeless souls and nighttime vandals. Her lithe frame smoothly squeezed between the slightly ajar, chained doors. She walked over the toppled wooden pews and stone statues littering the concrete flooring from the back of the church to its altar.

The religious artifacts had been defaced by those news media referred to as sledgehammer-wielding lunatics claiming clerical abuse as children.

She quipped to herself, Religion mocks, uses, and abuses. Nothing new under the black sun.

She opened a narrow side door that led to a rusted iron spiral staircase. Into the haunted and torch-lined basement that stretched thirty feet beneath the surface, she stepped. At the final stair, she touched bare earth.

Torches were lit along a cave of mirrors, shards embedded in the walls, shattered remnants taken from the homes of victims who had defamed Las Brujas.

Anyone who dared speak ill of the brujas ended the day tormented, injured, or maimed. Crises happened. One second they were safe, the next mowed down by an out-of-control car, or mugged and cut, or worse, lured in by a soft and sexy vixen loaded with a nasty biological curse. Mirrors confiscated from homes during nighttime raids reflected the victim’s horrified face when doom struck. Sweet Mary hurried past the legions of rats scampering away from her every step into the cracks and crevices of the century-old limestone structure.

An unavoidable eyesore at the heart of one the most decayed areas of the often sinister downtown Aztlan del Sur. It was a meeting . In this haunted zone, Sweet Mary presided over the witches of black magic. They knew how to spot love, taint love, kill love. It’s what bad mothers did. It’s what Las Brujas did. It’s what Sweet Mary did—because what had been received must be given.

No one knew where they gathered. Evil demanded hiddenness. Street-smart folk and fear-ridden church folk knew them as Las Brujas Malas, the foulest of witches, not to be crossed. Even those who suspected the whereabouts of their lair dared not cross the street to look at the unholy building, now a crumbling religious edifice.

The witches met at the mouth of a deserted tunnel, which in former years led to the secret chapel of the reigning archbishop, who there entertained a bevy of female devotees. Las Brujas, the four desert urban witches, walked down the twenty-foot descent. Hard-pack dirt sloped gently into the entrance of the unhallowed region of the chapel that had become the accursed cave of Las Brujas.

They moved forward, into the mouth of the cave.

***

But here Eve was, paralyzed. Waves of gurgling and quicksand were no metaphor. Agitation could turn bad to worse. Eve clutched harder for a stable mind. It was a torment, nearly impossible not to panic. She gritted her teeth, tightened her mental hold. Gently, millimeter by millimeter, she managed to raise her right hand. Mud offered no resistance. She raised her right forearm out of the hungry maw of dirt and grit. She grabbed hold of a desert oak’s dropping branch. It held firm. Five fingers clutched like a vise. She lifted her left arm and hand. Inch by inch, she loosened her torso from the deadly mud. Low-lying olive tree branches gave steadier purchase. Relief.

Memories of circling sparrows, an ancient warding against fated demise, provided a moment’s comfort. She pulled upward. Branches did not snap or break. They were supple. Evenly, she pulled with breath after concentrated breath. She gazed toward the sky. There were no sparrows overhead. The silence felt unnerving.

The sky shifted, turquoise bright turned to leaden gray. The desert olive branch snapped. Eve screamed and dropped. She sank to her shoulders. Quicksand lapped up past her chin, grains of sand forming crusts along her lips.

Clenching her teeth, she was grateful her mind hadn’t snapped along with the branch. Wits kept panic at bay.

Dying wasn’t a concern, survival was. It was the getting there that mattered—how it happened, how she did it. She detested the thought of dying by a witch’s curse, slipping into an underworld of final breaths and mud-loaded lungs. If she went down into the belly of the abyss and the mouth of a soul-famished witch, she’d do it on her terms. Middle finger out.

Book trailer with the Author's choice of music to listen to his book.

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jesseneufeld · 6 years ago

Text

Dear Mark: Electrolytes and Keto Carbs

Without further ado, let’s go:

Alcohol doesn’t “count” as a carb, but I wouldn’t ignore it.

If you’re keeping carbs low to improve body composition, you should definitely take alcohol calories into account.

Mark, Why is 50g of carbs set as the upper limit for everyone? Wouldn’t it make more sense to set the limit using macro percentage?

My BMR is roughly 1300 kcal, so 50g of carbs corresponds to a macro ratio of 15% (a bit above the suggested 5-10%). Is it more important to follow the 50g upper limit or the macro percentage?

Ease of use. I want to make this as effortless as possible for as many people as possible.

And again, it’s total carbs, not net, and you’re eating whole foods, so a good number of those 50 grams will be fiber and thus indigestible (by you).

It all seems to balance out in the end and end up “lower carb” than one might assume by looking at “50 grams of carbs”—for most people.

How about low-sodium salt for extra potassium?

Not a big fan. Potassium citrate powder seems to work a lot better than potassium chloride (low-sodium salt) in several areas:

Bone density.

Kidney stone formation.

It’s quite tasteless, whereas potassium chloride’s taste is quite distinct.

This is a really important point. Your craving for salt appears to track closely with salt requirements.

“Salt food to taste. Don’t avoid added salt if your taste buds and intuition suggest you could and should have some extra.”

Does anyone make a “sole” by diluting pink Himalayan salt, Red Hawaiian Alaea, etc. into water?

Any success with that method?

I’ll sometimes put a few healthy pinches of Hawaiian red salt into a glass of water before bed. When I wake up, it’s totally dissolved and I throw it back. Tastes good for sure.

Thoughts?

I like it. If it seems to work, it’s working.

Since potassium loss is downstream of sodium loss (from the kidneys trying to balance out your potassium:sodium ratios), you’ll also need to keep potassium intake up.

And pretty much everyone could use more magnesium, so taking some extra there, too, is likely a good idea.

You won’t ever find an athlete carbing up with kale before a race.

That’s it for today, folks. If you have any further questions or comments, let me know down below!

(function($) { $("#dfmgRx7").load("https://www.marksdailyapple.com/wp-admin/admin-ajax.php?action=dfads_ajax_load_ads&groups=674&limit=1&orderby=random&order=ASC&container_id=&container_html=none&container_class=&ad_html=div&ad_class=&callback_function=&return_javascript=0&_block_id=dfmgRx7" ); })( jQuery );

window.onload=function(){ga('send', { hitType: 'event', eventCategory: 'Ad Impression', eventAction: '84451' });}

References:

Nicar MJ, Peterson R, Pak CY. Use of potassium citrate as potassium supplement during thiazide therapy of calcium nephrolithiasis. J Urol. 1984;131(3):430-3.

The post Dear Mark: Electrolytes and Keto Carbs appeared first on Mark's Daily Apple.

Dear Mark: Electrolytes and Keto Carbs published first on https://drugaddictionsrehab.tumblr.com/

0 notes

lauramalchowblog · 6 years ago

Text

Dear Mark: Electrolytes and Keto Carbs

Without further ado, let’s go:

Alcohol doesn’t “count” as a carb, but I wouldn’t ignore it.

If you’re keeping carbs low to improve body composition, you should definitely take alcohol calories into account.

Mark, Why is 50g of carbs set as the upper limit for everyone? Wouldn’t it make more sense to set the limit using macro percentage?

My BMR is roughly 1300 kcal, so 50g of carbs corresponds to a macro ratio of 15% (a bit above the suggested 5-10%). Is it more important to follow the 50g upper limit or the macro percentage?

Ease of use. I want to make this as effortless as possible for as many people as possible.

And again, it’s total carbs, not net, and you’re eating whole foods, so a good number of those 50 grams will be fiber and thus indigestible (by you).

It all seems to balance out in the end and end up “lower carb” than one might assume by looking at “50 grams of carbs”—for most people.

How about low-sodium salt for extra potassium?

Not a big fan. Potassium citrate powder seems to work a lot better than potassium chloride (low-sodium salt) in several areas:

Bone density.

Kidney stone formation.

It’s quite tasteless, whereas potassium chloride’s taste is quite distinct.

This is a really important point. Your craving for salt appears to track closely with salt requirements.

“Salt food to taste. Don’t avoid added salt if your taste buds and intuition suggest you could and should have some extra.”

Does anyone make a “sole” by diluting pink Himalayan salt, Red Hawaiian Alaea, etc. into water?

Any success with that method?

I’ll sometimes put a few healthy pinches of Hawaiian red salt into a glass of water before bed. When I wake up, it’s totally dissolved and I throw it back. Tastes good for sure.

Thoughts?

I like it. If it seems to work, it’s working.

Since potassium loss is downstream of sodium loss (from the kidneys trying to balance out your potassium:sodium ratios), you’ll also need to keep potassium intake up.

And pretty much everyone could use more magnesium, so taking some extra there, too, is likely a good idea.

You won’t ever find an athlete carbing up with kale before a race.

That’s it for today, folks. If you have any further questions or comments, let me know down below!

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References:

Nicar MJ, Peterson R, Pak CY. Use of potassium citrate as potassium supplement during thiazide therapy of calcium nephrolithiasis. J Urol. 1984;131(3):430-3.

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