Can Ketogenic Diets Cure Diabetes?

Can Ketogenic Diets Cure Diabetes?

001000Research is saying a big “Hell Yeah” to eating steak, coconut oil, bacon and avocados.  Those are mainstays for many people who follow a ketogenic (high fat, low-to-moderate protein and almost no carb) diet.   A body of evidence is showing that this diet may be the holy grail for reversing pre, and type 2 diabetes.  The ketogenic diet, incidentally, was originally developed to treat epilepsy.   The Science Behind the Ketogenic Diet and Why I Still Didn’t Try It In the early to mid-90’s I was intrigued by the notorious Atkin’s Diet book, which promoted the ketogenic diet for weight loss.  When the body consumes very little carbohydrate, the liver converts fat into fatty acids and and ketone bodies.  The ketone bodies pass into the brain to fuel it and they replace glucose as the body’s energy source.  The marketing slogan was and is, “eat fat to burn fat.”  I did not try it .  I was hesitant to get on board with such a radical concept even though I heard first-hand reports that people were losing weight.  Significant weight loss almost always has a positive effect on biomarkers like blood sugar and cholesterol.  Still, I personally couldn’t wrap my head (or mouth) around eating all that fat – about 70% of you daily calories.  I think I had a fat-phobia bought on by the false, mind-control marketing by the sugar and packaged food companies convincing us fat was the enemy.  We know now, it’s not.  The real enemy, if we have to demonize a food, is added sugar and processed, refined foods.  It really makes me angry 😡😡 😡that food companies,...
Your Favorite Summer Salad Recipe

Your Favorite Summer Salad Recipe

000000SUMMER SALAD must! One hot day I looked at my leftover watermelon and decided to make it a meal instead of a snack.  It’s so refreshing, everyone will love it. This watermelon salad with feta super easy and fast: Cut up seedless watermelon Spinach or your favorite dark, leafy greens for a salad bed Chevre goat cheese or Feta crumbles Chopped walnuts A sprinkle of fresh mint if you have it and any light vinaigrette (I used balsamic – it’s a bit strong for this salad so I recommend a champagne, orange, lemon or red wine dressing) BON...
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Double Your Kettlebells, Double Your Fun!

000000How to Use two Kettlebells instead of one No one will tell you how important it is to keep up your strength training more than me.  But I know many people, especially when they get a little older or have had injuries, are hesitant to up their weights.  So try this.  Instead of using one heavy kettlebell, try two medium weights (or even light to practice).  Here is a great kettlebell workout for strength building you can do with two, instead of one. Want more kettlebell tutorials or suggestions?  Click here for how to do a Turkish Get Up, the top brass of kettlebell exercises or here for some easier to learn whole-body-exercises. Ready to buy your own kettlebells?  These SPRI, vinyl covered ones are my favorite.  They feel nicer than the steel ones I’m using in the video when resting the rack position.  And, easier to grip by the horns when your hands are sweating!  Oh, and they’re prettier...
Need a Beginner Workout?  Everyone Has to Start Somewhere

Need a Beginner Workout? Everyone Has to Start Somewhere

000100Have you decided to start a home fitness program but you don’t know where to begin? Although many of the exercises and workout programs I post on my site here are intermediate to advanced, I’m very attuned to what beginners need to get started on the right foot.  When GymRa asked me to design a beginner workout program last year, I was pretty psyched.  Yes, most die hard fitness pro’s love to show off their most impressive moves, there’s only a small percentage of people who can really do them.  Or at least do them properly without too much risk of getting hurt.  There’s always some risk of injury when you push to the next level.  Maybe a rolled ankle, muscle tear or pulled tendon, but don’t let that intimidate you.  These things heal with just a little common sense and simple care.  So be smart.  Don’t start working out at a level that’s too far above your current level.  It’s a nice feeling when you can do a workout all the way through without getting gassed! Here’s where to get started Click the pic to go to the 2nd workout in my Beginner Workout series.  If you’re not in the least bit fit, it’s a good starting point that will build up your strength and endurance gradually.  Here’s the first workout if you missed it.  Do each of the workouts as many times as you need until you can crush them!  If you’re still a beginner, but just want some variations, these will work for you as well.  Particularly the interval workouts. If you know someone you’re trying...

What’s Your Health IQ?

000000Test Your Knowledge You may have seen or heard the commercials for the company HealthIQ.  I had the privilege to serve as one of the experts on their health and quizzes.  Although I may be slightly biased, I think the quizzes are pretty fun!  They make you think.  And you definitely will learn more than currently know about a variety of health and fitness topics.  They’ve created over 1,000 health-related quizzes and worked with innovative insurance companies to create financial rewards for health conscious people. To date, Health IQ has helped over ten thousand triathletes, vegans, runners, and other health conscious people secure billions in life insurance coverage, and they hope to expand to other financial rewards in the near future.   Try this quiz.  Let me know how you do in the comments below or hit me up on one of the socials. Powered by Insurance for the...
Viva La Café!  Toast to a Longer Life with Coffee

Viva La Café! Toast to a Longer Life with Coffee

000000Let’s Toast to a Longer Life Thanks to Coffee! Some health myths are hard to break no matter how much good science comes out.  For example, there are still some people who think coffee may not be healthy.  Granted, some people cannot tolerate the buzz or have other health issues at play that may not pair well with caffeine.  But coffee is more than just it’s caffeine content.  And now there’s even more mounting evidence that coffee – caffeinated or not – may lead to a longer life according to scientists. The Annals of Internal Medicine recently published a study showing people who drank a cup of coffee a day were 12% less likely to die compared to those who didn’t drink coffee.  For those who drank 2 to 3 cups a day, there was an 18% reduced chance of death.  The study period ran for over 16 years.  The data came from a multiethnic collaboration between the University of Hawaii Cancer Center and the Keck School of Medicine.   Researchers studied 215,000 ethnically diverse participants to examine lifestyle risk factors that may lead to cancer.  Of the more than 180,000 participants that were coffee drinkers, they found the drink was good for you whether you are white, African-American, Latino or Asian.   It didn’t matter whether the coffee was high octane or decaf.  Mortality rates were lower for both, suggesting the association is not tied to caffeine, according to V. Wendy Setiawan, senior author of the study and an associate professor of preventive medicine at the Keck School of Medicine. “Coffee contains a lot of antioxidants and phenolic...
A Smoked Salmon Salad to Scream For

A Smoked Salmon Salad to Scream For

000100Most people think of cafes, croissants and baguettes when they travel to Paris.  I do too.  Their food is their passion and I never had  disappointing meal there.  Well, maybe just one.  I ordered a veggie burger at a place called Burger & Fries.  They gave me lettuce, tomato, a slice of cheese and onion on a burger bun!  That’s a veggie burger?  Really??  I was convinced they were messing with me! Other than that fiasco, the food was as incredible as you’ve either heard or already know from experience.  When Jim and I got home from our vacation in Europe, one thing we both really missed and craved were the seafood salads with smoked salmon.  I never met a salad I didn’t absolutely love there.   The other night when the urge hit me hard, I had to improvise.  It was delicious right down to my homemade easy peasy dressing. For 2 dinner size servings: 8 – 10 oz. of Nova smoked Alaskan Salmon 1/2 small or medium onion (pick your favorite) About a dozen cherry tomatoes (I used golden yellow and red) About 20 steamed green beans or haricot verts 1/2 large avocado or a whole small one Mixed greens (as much as you want) Fresh ground pepper Finishing salt Capers (not shown – I remembered them after the pic, whoops!) Dressing:  Mix together 1/4 cup olive oil, 1/2 fresh lemon squeezed for juice, 2 tsp dijon mustard, 1 tsp honey, 1/4 tsp dill, lemon pepper and a dash of Himalayan pink salt to taste) Fill a large plate or bowl with fresh mixed greens. Slice onions,...

Staying Fit While You Travel has Just become Completely Excuse Proof

000000Years ago I used to think I was an outlier. I’d stay at a hotel and be the only one grunting and sweating in their gym. Back in those dark ages, a hotel might throw a few pieces of dilapidated equipment and rusty weights into a dank, basement room and pass it off as a gym. Hmmm… maybe that’s why I’d be the only one in there. Fortunately, the hospitality industry has come to realize the fitness & wellness market is worth tapping into. Now, people like me who want to maintain their fitness routines when they’re away from home, have options when it comes to hotel fitness. A New Trend in Fitness Travel Research surveys have shown that plenty of people intend to workout when they travel. In fact, Forty-six percent of hotel guests, according to recent Cornell University Center for Hospitality Research study, say they plan on using the hotel gym. In actuality, only 22 percent do.  If you’re guilty, say “I!”  The International Hotel group estimates there are 17 million wellness-minded travelers who feel their healthy lifestyle needs are not being met. And a survey by Westin found that 70 percent of global travelers struggle to maintain their wellness routines on the road.  Good news!  It’s getting easier and you don’t even have to suit up to go to the gym.   A Functional Mini Gym Right in Your Room Now that my tribe is really being heard, a new hospitality trend has emerged, In-Room Fitness. While the concept isn’t totally new and other hotels have taken steps to fill the need, Hilton has just taken...
Simple Beginner, Level 1 Workout

Simple Beginner, Level 1 Workout

010000Everyone needs to start somewhere.  I created a few  easy, beginner workout programs for GymRa for that very reason.  These workouts (most all are on YouTube) will help you build the confidence and core competency you need to get on your way to making fitness part of your daily life.  These workouts include beginner cardio moves, basic strength and toning exercises and core work to keep you spine healthy and prevent injuries. If you’re not a beginner, consider sharing with someone you know who is....

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