Making Exercise More Fun

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Making Exercise More Fun

Bored ManNothing beats waking up in the morning with the thought of going to the gym to lift weights or jog on the treadmill. After a hard days work, the gym is one place you don’t even want to think about. Sometimes, even the thought of exercising at home with your own equipment can be less than desirable.

Sometimes, just trying to get and stay motivated to exercise on a regular basis can be a challenge. No matter how you look at it, exercise can be down right
boring and even tedious at times.

So, you may be wondering just how you can get the motivation you need to exercise on a regular basis. If you’ve been wondering what you can do to make
exercise more fun, you’ll find some ideas below that just may help to make exercise more fun and a little bit easier.

Exercise With A Friend

Two people jogging on a roadFirst things first, you should exercise with a friend. You can challenge each other, help each other out, keep each other motivated and on track, make each other laugh or just make a game out of your exercise programs.

You can also try something different. If you go to the gym each and every day and use the same piece of equipment or use the same piece of equipment at home, you should try mixing things up. Reverse your routine or just change the order of your exercises.

Try The Park……………..

Go to a city park that has playground equipment and use the slide, climb on the monkey bars, do pull-ups, hang from your knees, just let your imagination
guide you. You don’t always need to follow a strict routine, just get out there and have fun working your muscles.

Woman stretching at the park.An outdoor circuit in the park is also something you can try. There are some parks that have circuitcourses set up with a planned course where all you have to do is walk or jog to each station and then follow the instructions. If there isn’t a planned course, then you should do a combination of jogging and walking, picking a distance of a couple hundred feet. Jog 100 feet then drop and do a couple of push ups, walk the next 100 feet and then drop to do sit ups.

You can also ride a bike around your neighborhood or hike on a hiking trail. A walk in the park or around your neighborhood is also a great way to get some exercise. Doing yoga in the park or on a beach is also a nice and relaxing way to exercise both your body and your mind.

Playing a competitive sport is also something you can try. A lot of cities have team activities such as softball, volleyball, tennis, soccer, and so on. These types of activities will not only provide you with good exercise but they will
also help you to meet new people as well.

When You Exercise, Picture Yourself…………

When you exercise, try to picture your muscles getting bigger. Research has personal goals 1. go to the gym 2. eat healthy 3. be awesomeshown that if you focus all of your thoughts on the muscles that you are working, they will respond better. Try to watch them work with each repetition as your
muscles contract and relax.

As you can tell, there are plenty of ways you can make exercise more fun and interesting. You don’ t need to follow the same routine day after day,
as you can do many other things to get in some exercise.

man and woman smilingThe important thing is that you should always try to incorporate exercise in any various form into your everyday life and make these habits the kind of habits that will last a lifetime.

 

 

To Your Health and Happiness

Thomas Wallace

 

Reasons to Embark in Vegan Cooking

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Vegan cooking can offer a large number of benefits.

With so many people around the world looking to embark on a greener lifestyle it is no wonder that the Vegan lifestyle is receiving a large amount of attention lately as well. From people who are looking to embark in just some minor changes to those who are looking to completely revamp their entire lifestyle. Regardless of whether you are looking to make a massive change or just a few small differences Vegan cooking can offer a large number of benefits, which helps to ensure that many people start picking up the habits.

Vegan lifestyle is much more green friendly than eating tons of meat it also has a huge benefit of being a much cheaper lifestyle.

Aside from the reality that a Vegan lifestyle is much more green friendly than eating tons of meat it also has a huge benefit of being a much cheaper lifestyle. Because the majority of the foods that are eaten in a Vegan lifestyle can be grown at home it provides a substantial savings that you would not otherwise be able to realize if you were relying on purchasing the majority of your foods from a grocery store. By omitting meats from your diet you are not only doing your part to help the environment but with savings in the thousands of dollars possible each year it can be a huge benefit to look towards a Vegan lifestyle.

Many Vegans opt to grow their own produce.

Other concerns that are important is the ability to avoid chemical treated foods. Many Vegans opt to grow their own produce, which provides the huge benefit of allowing you to use your own home grown organic foods. This makes them much cheaper for you, which again can significantly decrease your average grocery bill. It is still very important to realize that you might need to buy some food items from the store, however you will not need to worry about the items that you do need to purchase as much since the costs will be significantly lower and there are generally less likely to be subject to harmful chemicals.

Many people opt to turn to a Vegan lifestyle due to the health benefits. It is a proven reality that people who consume large amounts of meat tend to weigh more. This is a reality that cannot be avoided especially due to the increasingly large number of people around the world who are becoming obese. By changing to a Vegan lifestyle, it is much easier to lose weight and find a much healthier lifestyle that will benefit your entire family. In order to really see the benefits of this it is necessary that you take some time to really devote to the Vegan lifestyle to see a real benefit.

Most people find that the Vegan lifestyle is perfect for their needs.

There are some studies lately that speculate that Vegan cooking has been linked to also help reduce the occurrence of diabetes as well. In order to really know if this is true for you it is important to talk to your doctor. Many people experience huge changes to their blood sugar levels by switching to a Vegan lifestyle, however many others also find that it is increasingly difficult to find a good method of changing their blood sugar levels to reduce the need for additional medication. If you are looking to reduce your blood sugar levels then it is important to talk to your doctor before making the adjustment.

You can save money on a Vegan Diet.

With any change you might be considering you should always take plenty of time to review your options. Most people find that the Vegan lifestyle is perfect for their needs without spending months of research however; you should still take at least a bit of time to ensure that this is the right lifestyle for you. If you are not interested in making a permanent change then you should consider making some small changes and working to tweak each of these changes to your exact lifestyle preference. You might need to make several changes, but you should be able to settle into a comfortable pattern and lifestyle quite quickly if you devote a bit of time and effort to the process.

Thomas Wallace

 

 

Exercise and Stress

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Exercise And Stress

man and woman stretchingEven though exercise may not be the most exciting word in your vocabulary, it sure is a word with a lot of benefits. Participating in daily work outs will not only make you healthier in general, but it can also diminish the effects of stress on your body as well.

Think about all the times you have heard someone say “the doctor says it’s stress related”. Normally people will laugh it off, concluding that doctors
say that when they don’t know the real answers or diagnosis. The truth of the matter is that too much stress will play a role in many diseases.

man and woman doing squats togetherTo help increase your immune system and decrease your stress level as well, try exercise, as movement is the key word here. Bending, stretching, reaching
and walking. There’s really no need to buy any expensive equipment either, as you can implement more movement into your daily routine and reap the benefits.

If you like aerobic exercise, you should grab a partner and have a blast with one of the basic aerobic videos. Or, you can simply go out for a walk and enjoy spending time together. As you may have heard, walking really is the best overall exercise you can do for your health. As long as you have a pair of walking shoes, you’ll be fine.

woman stretching before working out.As you go through your daily activities, make it a point to walk a little farther, bend down and pick something up without using a pick up stick
or moving the item towards you with your foot. While you are sitting, you should also do some simple and quick stretches for your neck and shoulders.

If you enjoy sitting around watching television, you should consider buying a jogging board. These padded boards will make running, jumping, or walking in place less stressful on your knees and joints. They are easy to store as well and also very portable.

In many people’s opinions, jogging boards are the best pieces of equipment you can buy. They are also far cheaper than bulky treadmills and stationary bikes.

woman walking with her dogThere are several different exercises that you can do to help you eliminate the stress in your life. Walking is by far the best, as you can easily lose yourself and your troubles by walking. Even if it is just around the block, walking can do wonders for your health as well as stress.

If you have a lot of stress in your life, you may want to consider a gym. Working out then sitting in the sauna is also a good way to relieve tension. If your gym has a pool, you may find swimming to be very beneficial as well, as it helps you to relax.

Hope This Helps

Thomas Wallace

 

 

Weight Loss on a Low-Carb Diet

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Losing weight is one of the most difficult tasks that overweight people face in their weight loss journey. Many people are looking for a fast fix and end up following diets that do more harm than good. Yes, there are many diets specifically tailored for certain body shapes, but if you want to lose weight quickly and effectively, then low-carb diets can be very helpful in dropping those unwanted pounds.

Low-carb Diet

A low-carb diet is exactly what it says…………low on carbohydrates that are found in grains, fruits, starchy vegetables, wheat products and pasta. the dieter really wants to keep their carbohydrates on the low side, while keeping their intake high in proteins and fat derived from the animal and the vegetables alike.

How a Low-Carb Diet Works?

The intake of the products high in carbohydrates causes the insulin levels to spike. The high amount of insulin locks the fat which leads to glucose burning instead of the fat.

A person loses the most weight during the initial period of the diet. The reason for this is because the low levels of the insulin in the body causes the kidneys to shed an excessive amount of sodium. Moreover, the carbs in the bodies are stored in the form of glycogen. The glycogen binds water molecules to the liver and muscles. When the level of the carbohydrates reduces in the blood stream, the amount of glycogen automatically lowers, bringing the level of water down with it.

The initial lack of carbs leads the body to get rid sodium along with water which leads to the most weight loss in the initial period.

The Best Foods for a Low-Carb Diet

A low-carb diet requires the individuals to cut down on the high carbohydrate foods. What this means is that the people would need to create a specific diet that is high in protein and fats. Fortunately, there are a hundreds of healthy alternatives that are extremely high in healthy fats as well as protein.

Red Meat and White Meat: Meat includes every type of unprocessed meat that you can imagine such as beef, lamb, veal, and pork. When it comes to poultry, always try to eat turkey, chicken, duck and any other fowl with their skins.  Processed meat really should be left out of the diet, but if your cravings take over you then always opt for one that has the lowest amount of carbs in it.

Seafood: You should avoid cultured or farmed fish or shellfish. Instead, choose wild or freshly caught seafood.

Healthy Fats: All the fats and oils that are solid at room temperatures such as lard, butter, and ghee are extremely healthy. Avoid trans-fat and hydrogenated oils.

Basically, as a general rule…..stay away from foods that are high in sugars, starches, and inflammatory oils.

A low-carb diet might work wonders in the beginning, but you need to exercise to aid in the weight loss journey. Also you need to know that losing weight fast on a low-carb diet without any direction or guidance can be harmful, so always try to talk to professionals to get the most out of your diet.

 

To Your Health

Thomas W.

You Need to Move for Greater Weight Loss

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Incidental activity is very important in the process of losing weight as you can burn more calories than relying on dietary means alone. Fat is burned from the body when cells oxidize to release energy in the form of exercise or movement. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.

No Such Thing As Spot Reduction

The loss of fat comes from fat cells all over the body, not from one or more specific area’s so spot reduction of a certain area is not possible. The main priority of this article is to show you the quickest and safest way to lose fat from the body.

The key to effective aerobic training that burns off the maximum amount of fat is long-term consistency not intensity. It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.

Fast Walking is Outstanding!

The best exercise by far for the purpose of fat-loss is fast walking either indoors Person walking in the woodson the treadmill or outdoors. What many don’t know is that walking produces a greater percentage of fat loss as opposed to jogging or running. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the gym.

Walk or exercise until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, your going too hard, your energy is coming from your carbohydrate reserves and not from your fat stores. Try fast walking for one hour a day every day of the week if you are able.

Here are some of the benefits of Fast Walking:

Easy to Perform
Most Conventional
All Natural Body Movement
Doesn’t Cause Injuries
Can Be Done Anywhere
The Best Minimal Effort Exercise for Fat Loss
Research shows that regular, brisk walking is one of the best exercises we can do for overall fitness. It suits people of all ages and fitness levels, it’s easy to get started and there’s no complicated technique to learn or equipment to buy.

Walking is an excellent way to get fit because it uses nearly all the muscles and, as you have to carry your body weight, you can get a good workout from it.

It’s also safer on the joints and the back than most other forms of exercise because you’re not jumping up and down, so the impact is low.

Reduce Your Risk Of Heart Attack

Studies have shown that taking a daily 20-minute walk can reduce the risk of heart attack as much as 50%, it also reduces high blood pressure and helps to burn fat to keep weight under control.

Walking and other weight bearing exercises (Strength training) helps to increase bone mass, which protects against osteoporosis and bone fractures.

In the first two weeks, go for a 20-minute walk every other day and then increase Heart Healththis to 40 minutes. At first try to do five 20-minute walks per week totalling 100 minutes a week. Once you get used to the regular exercise, increase this to 40 minutes for five times a week.

You can then gradually increase this as you see fit, if you want to walk every day for 40 minutes or even an hour so be it. Remember the more you walk the more fat that will be burned off. The best pace for fitness training will make you slightly breathless, but you should still be comfortable and be able to carry on a conversation.

As you get fitter, you’ll want to stretch a little harder to keep your heart rate up. Try lengthening your strides, increasing your pace. Keep your shoulders back, your chest lifted and your tummy pulled in when you walk, hold your head up for open, easy breathing.

Practical Tips…

If your feeling stressed, try counting your steps repeatedly from one to ten as you safety firstwalk, this helps some people achieve a meditative effect and can be a great tension reliever when practiced over a full 40 minutes.

Time yourself, measure the distance or increase the gradient to make the workout more challenging. Drink plenty of fluids during and after your walk.

Safety First

Make safety your first consideration. Don’t walk after dark except in well-lit, busy places. Start the walk slowly, and then gradually increase the pace.
In all other activities try to move, move, move. Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.

Have A Great Day!

Thomas Wallace

What Are Ketones And How Does Your Body Use Them?

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

 

People have been searching for the best way to get in shape, get healthy, and lose weight for decades. There have been hundreds, if not thousands of different types of diets and weight loss fads that have come and gone, but most people are still searching for something that works for them.

Everyone wants a magic bullet – the diet or exercise plan that works with little effort and commitment. We all want to look like Arnold but we don’t want to work like Arnold. We know that diet doesn’t exist, but there must be something better than all the fads that have come and gone.

Maybe there is. Ketosis is a natural process of the body and is the basis of the keto diet. Let’s break it down and see if the keto diet is what we’ve been looking for for so long.

What Are Ketones and Why Do They Matter?

So what in the world is a ketone and how will it help you lose weight? A ketone is produced when your body starts burning off its own fat. When your body runs out of glucose to burn for energy, it starts burning its own fat and protein and creates ketones as an alternate fuel source.

Your body then uses the ketones to generate energy in the absence of glucose.  Ketones are a much more stable and steady source of energy than glucose is, which we get from carbohydrates.

This process is called ketosis. Ketosis can become dangerous when too many ketones build up in your body. High levels of ketones can lead to dehydration and they can change the overall chemical balance of your blood. When ketosis goes too far, ketoacidosis sets in. Ketoacidosis occurs when enough ketones build up in your body that they become acidic. In a worse case scenario, this can cause coma or even death.

However, it’s fairly simple to keep your ketones in check, and even easier to test your ketone levels to be sure you don’t build up too many. We’ll talk about this a little later on.

What Is The Keto Diet and How Does It Work?

So how do you use ketosis to lose weight? How can you manipulate your ketones to burn fat and lose weight?

The keto (or ketogenic) diet is a low carb diet, also known as an LCHF (low carb high fat) diet, or simply, a low carb diet. It’s similar to diets like the Atkins diet that restrict carbohydrates from your diet and encourage more fats and proteins.

When you restrict your carbs, your body quickly burns through the stored glucose you’ve enters a metabolic state. That’s where the magic happens.

Once you’ve burned through all of the glucose, which can take anywhere from 3 days to a week, the body starts producing the ketones from stored fat.

That’s ketosis.

If you can maintain this diet by restricting your carbs, it can be a great tool for weight loss.

But not only that, there are studies out now that have shown that the keto diet may reduce the risk factors for diabetes, heart disease, stroke, and even Alzheimer’s disease.  These studies are relatively new, and more research still needs to be done.  But if there’s a chance you can shed some pounds AND reduce your risk of some awful diseases, that’s a win-win.

Ketone Testing and Treatment

As mentioned earlier, it’s fairly easy to test to see if your body is producing too many ketones, or if they’re producing any at all. All that you’ll need is a simple urine test that can be purchased at your local pharmacy. You can purchase them without a prescription, so there won’t be any additional hoops to jump through.

You can begin testing to see if you’ve entered ketosis just a few days after you’ve started your diet. It can take between 3 days to a week to enter ketosis, so this is also a good time frame to start your tests. If your ketone concentration is high enough, your test will change colors, which means you’ve successfully entered ketosis and begun your diet.

Positive ketones aren’t a problem if your blood glucose levels are kept within range and you’re trying to lose weight on the keto diet.

If you find yourself in a position where you do have too many ketones built up, you’ll need to drink plenty of water. The water will help flush out the excess ketones and bring your levels back to normal.

You’re going to want to test yourself every three to four hours until your levels are under control. It would also be a good idea to contact your doctor just to be sure everything is okay, and to be sure the keto diet is right for you.

Raspberry Ketones

Because of the success of the keto diet and the effects of ketones, raspberry ketones have become a pretty popular ingredient in fat-loss supplements. But, even though the word “ketone” is in their name, they have no relation at all to ketones.

So what are they if they have nothing to do with ketones? Raspberry ketone is a natural substance that gives red raspberries their powerful smell. You can also find it in blackberries, cranberries, and kiwis in smaller amounts.

So if Raspberry Ketones don’t have anything to do with ketosis, how can they help you lose weight? There are a few specific things they can do, including helping to suppress the appetite and boost your metabolism.

As with any supplement, double check with your doctor to make sure they won’t interfere with any medications you’re taking.

Exogenous Ketones and Ketone Supplements

So now that we’ve figured out what ketones and ketosis are, what are exogenous ketones? An exogenous ketone is just a fancy way of saying ketone supplement. It simply means that it’s a ketone that is made outside of your body and consumed like every other supplement on the market.

There will be times when maintaining your keto diet isn’t realistic. No one is perfect, and there are certain times of the year (like Thanksgiving) where it’s almost impossible to stick to any diet.

The purpose of exogenous ketones is to provide the body with extra ketones to use when you aren’t currently in ketosis. They can be a huge help for beginners while they transition into a state of ketosis.

The supplements are pretty easy to find, and there is a pretty good selection of exogenous ketones at most health stores.

Ketone supplements were introduced in 2014, so there hasn’t been a lot of time for extensive exogenous research. However, studies have shown that the exogenous ketones may also provide a multitude of other benefits not limited to weight loss including cancer prevention, cognitive improvement, and anti-inflammatory properties.

Like everything in life, with the good comes the bad. Thankfully, in this case, the bad isn’t all that bad, and the side effects that come along with the exogenous ketones aren’t that serious or long-lasting. Some common side effects are flu symptoms, dizziness and drowsiness, low blood sugar, brain fog, muscular cramps, and heart palpitations.  These side effects pass rather quickly, and you may not experience any of them. The effects of the supplements will differ from person to person, but it’s always a good idea to cover all of our bases to be sure we know what we’re getting into.

Conclusion

Even though it might not be the elusive magic bullet diet everyone is looking for, ketones and the keto diet may be what you need to finally shed some pounds.

Cut the carbs from your body, add some fats, and let your ketones do the heavy lifting. Mix in some exogenous ketone supplements to complement your diet along with some exercise, and you might see yourself on the cover of GQ (maybe).

Just remember not to go overboard and get too many ketones in your body and test regularly to be sure your levels are where they need to be.

Anna Kucirkova

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The Atkins Diet And Ketosis

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

The idea behind the Atkins diet plan is that ketosis can help you burn off fats for energy. Lots of people, even those people who are following low carb diet programs, do not really comprehend ketosis or exactly what the heck it does.

Most Diets are of the Low Calorie Kind

The majority of diets are calorie-reduction diet programs. They help you shed weight. However, a part of the weight loss will be coming from body fat and then a part of it will be coming from lean body mass. Although you might have lost weight on the scale, your metabolic is slowing down at an alarming rate.  The more muscle tissue you eliminate the more sluggish the metabolic process is going to be. This will make losing weight harder and also gaining pounds again even easier.

Atkins is a Low Calorie Plan

The Atkins diet plan, however, is carb restricted. It causes ketosis within your body that will burn just body fat rather than muscle tissue. A major source of your energy is going to be body fat as ketones. The liver will turn body fat into ketones but it can never be changed back again. It is going to be passed out of your body by natural means.

Ketones are Energy

Ketones are actually an ordinary and also effective supply of energy for the body. These are made in the liver out of the essential fatty acids which derive from a breaking down of fat. They show up if there is no glucose or sugar in the body to provide energy. In the Atkins diet plan, you decrease the level of glucose and sugar in your blood. Because of this, the body generates ketones for energy. If the body is producing ketones it is known as ketosis.

Ketosis is a Normal Condition

There is also the widespread false impression that using a ketogenic diet plan such as Atkins is harmful. The reality is that ketosis is a totally normal condition. The body produces ketones for utilizing as energy when glucose is not available.

In the Atkins weight reduction program, Dr. Atkins recommends utilizing ketone-testing strips in order to figure out your stage of ketosis while losing weight. The tiny plastic strips are placed in the urine flow and include a unique chemically treated absorptive pad. That pad changes shade when ketones exist in the urine. In the presence of ketones, the strip changes different colors from baby pink to purple. There is also a coloring scale on the label of the container that will help you figure out your ketone concentrations.

Ketone Strips are Recommended

Ketone strips can be found in almost any local pharmacy and are found with the diabetic items. In some places, these are stored behind the cashier which means you may need to request these. You will not require a prescription in order to purchase these however. When you open up a pack of ketone strips they have a life span of six months. It might be useful to note down the opening date on the package.

Ketone strips will show you if you have been moving ahead properly on the Atkins diet plan. When you are sticking to the Induction plan 100% but are not seeing purple do not be concerned. Many people never ever display small levels of ketones or they might display slightly above the bare minimum. So long as you are reducing your weight as well as losing inches then you are effectively utilizing ketones. Additionally, when you have just worked out a couple of hours prior to utilizing the strips, you might not see purple.

Some people erroneously think that a darkish purple outcome on the testing strips signifies that they are slimming down quicker. The dark purple shade is an indicator of lack of fluids. This means that the urine is very highly concentrated and thus you have to drink more water.

Where do Ketones originate?

Ketones originate from fats in the blood, be it fats which you consume or body fat which you burn off. If you consume food quite heavy in fats and promptly utilize a testing strip, well, then you will notice a darkish purple outcome. Make sure you use the strips to help you plan your meals. However, do not become obsessed with the shade.

Achieving a condition of ketosis will be crucial for good results on the Atkins diet plan. It is as easy as removing carbs from the food plan. Follow the diet properly and utilize the ketone testing strips when needed.

All The Best

Thomas W.

The Omega 3 Benefits in a Paleo Diet

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

First of all, the Paleo diet is a diet where you are supposed to eat whatever your Caveman chasing a steakancestors ate. ( No, They didn’t eat processed candy bars:) I know this is a very brief description but it captures the essence of this diet. It might be a little difficult to duplicate our ancestor`s exact diet, but you could always eat a more popular version of the diet.

 

Ready, Set…..Go

You could begin by eating more nuts, seeds, grass fed meat and wild caught fish in your diet. If you implement more of these foods then you will increase your omega 3 intake.

How does the Paleo Diet improve your intake of Omega 3?????

• Grass fed meat has a lower omega 6:3 ratio than industrial raised meat

• Flax seeds contains high amounts of omega 3

• Wild fish contains more omega 3 than farm raised fish

• Pastured eggs contains vast amounts of omega 3 and has a considerably lower omega 6:3 than conventional eggs

Why it is important to get enough omega 3:

These are some of the positive effects that omega 3 is said to have:

• Lower the risk of coronary heart disease

• Anti-inflammatory

• Improve your cholesterol

• Support against cancer, depression, ADHD and Alzheimer

Plant based omega 3:

Another great source of omega 3 that you will gain when following a paleo diet are seeds, such as flax seeds. Flax seeds contain large amounts of ALA fatty acids, which is a type of omega 3.

When ingested, ALA is converted to DHA and EPA in the body. These two types of omega 3 are huge when it comes to health benefits.  However,…………. your body converts the ALA to EPA/DHA at a low rate, hence it could be hard to obtain the same amounts of DHA/EPA from plant based omega 3 sources as you could from animal based fat sources. Nevertheless, omega 3 from plant based sources such as Flax seeds are still beneficial for you and should be a part of your diet.

An easy way to implement flax seeds in your diet is to include it in bread recipes. Here it is important to grind the seeds in order for your body to digest the seeds properly.

Why it is important to focus on the omega 6:3 ratio:

When it comes to omega 3 it is important to use the ratio of omega 6:3 and not only the omega 3 intake in itself.

The modern man probably has a ratio around 20:1, and the optimal ratio of omega 6:3 which is associated with most of the health benefits are somewhere between 4:1- 1:1. When regular grain fed beef has a 6:3 ratio of around 20:1, and grass fed beef has a 6:3 ratio around 3:1, then you see why it is beneficial to consume grass fed beef over grain fed beef.

Conclusion:

In conclusion, omega 3 fatty acids are very beneficial for you. However it is important to keep in mind that the ratio of omega 6:3 is really important to enjoy the full benefits of omega 3. Seeds, grass fed meat and wild caught fish could help you optimize the omega 6:3 ratio in your body.

To Your Health

Thomas W.

7 Outstanding Ideas for Managing Diet And Health

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

 

It’s no secret that there’s a direct connection between diet and health. Not only does your body run on the fuel you give it, to a large degree your body is the fuel you give it. But these facts don’t make it any easier to eat well and maintain a healthy weight, as evidenced by the $64 billion weight loss industry in the US.

Here are seven simple ideas for managing your health, fitness and diet:

 1.  Set Reasonable and Attainable Goals

You can’t climb Mt. Everest on your first day of hiking. So set an achievable goal and be sure to give yourself a big high-five when you achieve it. Then fix your sites on the next reasonable goal.

Fit-Bit: Be realistic in your objectives.

2. Record And Review Your Progress

Keep a log of what you eat (there’s more than one app for that) as well as your fitness program (more apps). When you know you’re logging what you eat, you’re more likely to lose weight, while seeing those fitness graphs and sharing them on your favorite Social Networks is great reinforcement.  (My mom told me years ago about this one and of course I denied it’s wealth to your health.  When I saw the light and started to do this, amazingly my diet improved and of course my weight dropped.)

Fit-Bit: Track it.

3.  Keep healthy foods in the house.  In other words ditch the chips and cookies.

If you are what you eat then, in fact, you are what’s in your pantry. So don’t stock junk food at home. If your family members or roommates want that kind of stuff, ask them to keep it out of site. When you’re hungry and there’s only healthy food around, that’s what you’ll eat. And on the flip side, take healthy snacks with you so that the “healthy pantry” goes wherever you go.

Fit-Bit: Keep the junk away and the healthy stuff at hand.

4. Eat a High Protein Breakfast Daily

Eating a high-protein breakfast which is nutritionally balanced will make you less likely to overindulge the rest of the day because you’ll feel less hungry.

Fit-Bit: Jump start your day with high protein.  Continue that all day!

5. Start Your Diet And Workout Routine Simultaneously

That little voice in your head will tell you that you don’t want to take on too much at once. However, there is evidence that embarking on your healthy diet and new exercise regime together actually works in your favor in the long-term, with each working together to help build a better leaner body for you.

Fit-Bit: Eat right AND exercise together from Day one.

6. Supplement Your Hard Work  Take a Fiber supplement two to three times a day.

Taking a fiber supplement will help you feel full longer and also help your intestinal health.  There are many good ones out there!  Follow the directions given by each supplement company.

Fit-Bit: Augment your diet by taking a fiber supplement two to three times a day.

7.  Make It Sustainable

Your friend tells you how her new diet and swimming regimen has worked wonders, she’s lost 15 pounds in the last few months! Sounds great, but if you hate swimming that is not your ticket to health. Find a workout you enjoy so that you’ll keep it up over the long haul.  Remember that exercise and diet have to become a habit.  Once that happens, you will love working out and eating healthier.  This doesn’t mean you can’t eat fun stuff, it just means you can’t eat the bad stuff every day or every meal.   Try eating a “treat” like once every five meals.  Then go seven meals, then nine, you get the idea.  You could also have a cheat meal every two days then three days etc.  Be creative.

Fit-Bit: Do what works for you in the long-run.

These Seven Tips really work for me.  Try them and they might do the same for you:)

All The Best

Thomas W.

 

Here is also a fitness, health and business that you might like:)   Click Here.

Natural Ways to Reduce Stress

Thomas Wallace

Teacher, football coach, online marketer and cancer survivor. Degree in Business Management and an advanced degree in physical education and athletic psychology and exercise.

"What doesn't kill you makes you stronger." Avid bicycle racer in my twenties and thirties. Realized I had to keep pedaling to finish the race! I use that logic in everything I do.

I'm truly thankful for all the people that have helped me along this journey! I make sure I do the same for other people.

"You can have everything in life, if you help enough people get what they want." -Zig Zigler

Latest posts by Thomas Wallace (see all)

Natural Ways to Reduce Stress

What is the stress in your life? Are you having trouble coping? You might need help in managing your stress, but want to avoid medications. Here are some natural things you can do to help manage your stress.

1. Meditate

Meditation may help reduce stress, and it does not involve any medication. One Woman meditating at her deskof the nice things about meditation is the “me time” you get while practicing it. The meditation itself helps focus the mind and relax the body. There are various types of meditation.

Qigong is a form of Chinese meditation that emphasizes the “qi” – your life force or life energy. With calm, focused breathing you are said to achieve a peaceful mental state. Another technique is to repeat a mantra, a key phrase that you can say over and over to bring a sense of calm and peace.

One helpful form of meditation for chronic stress sufferers is “mindful meditation.” In this sort of meditation, you learn how to live in the present and focus on the now. This may help with chronic stressors that are long term, and that may seem overwhelming.

2. Stretching

Stretching is said to ease the tension out of the body. Combining stretching with meditation, as in Qigong and Yoga, can be especially beneficial, as both mind and body are targeted. Stretching helps relax tight muscles and realign the joints. You might consider Yoga or a martial arts class – being with other people and getting out may help relieve your stress, too.

3. Exercise

Stress is said to result in toxin build-up in your body, perhaps because of how it affects circulation and digestion. Exercise gets you blood moving, which aids couple exercising at the parktoxin elimination. Exercise also strengthens muscles and moves the joints. All of this can help “work out” your stress, and minimize stress-related weight gain.

4. Herbal teas

Herbal teas are generally inexpensive and widely available. You can sip them throughout the day, at key points during the day, and before going to bed. Chamomile tea can be helpful, as can lemon balm or catnip tea. If you like, look for a tea made from a blend of relaxing herbs in your local grocery or health food store.

5. Eat well

Good nutrition is essential for dealing with stress. Vitamin C, magnesium, eat well and live well - pictures of fruits and veggiescalcium, potassium, and Vitamin D are especially important in helping the body handle stress. Studies show that Vitamin C helps boost the immune system, and magnesium is important in muscle relaxation and nerve function. Calcium, potassium, and Vitamin D are vital for bone health and muscle function.

Consider taking a good-quality vitamin supplement, but also eat as many vitamin-rich foods as possible. Emphasize fresh fruits, vegetables, and whole grains.

Happy New Year and Get Rid of That STRESS!

Thomas Wallace