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Monthly Archives: January 2011

Know the Glycemic Index – A Way to Stabilize & Maintain

Many years ago I found out about the Glycemic Index. I also listened to Anne Louis Gittleman speak at a conference. I never forgot how great the information was but obviously didn’t always put this information into practice.
Now while on Maintenance after HCG I am utilizing the Glycemic Index principal.
American Diabetes Association uses the Glycemic Index. And if this is all sounding quite familiar, it’s because big named diet programs are promoting that they are now using the Glycemic Index as though it is something “brand new”. In a post coming soon I will explained what I learned from Anne Louise Gittleman about food additives for low fat foods that actually cause your body to want to hold onto fat.

Below is one of the books Anne Louise Gittleman wrote;

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American Diabetes Association Glycemic Index

Drinking Water Increases Fat Burning

Drinking Water Increases Fat Oxidation

I am sure you have heard or read the weight loss tip of drinking water to help you lose weight. Well, for most of us the reason for drinking water was to help feel fuller faster so we ate less calories.

Also, if we drank water instead of caloric beverages we would consume less calories, which may lead to weight loss. There were also the critics that may have told you this was ridiculous and you were wasting your time drinking water as a tool for greater weight loss.

Well, there is some pretty solid evidence that says this is not ridiculous at all and the studies conducted on this have been some of the more rigorous studies conducted with crossover experiments and randomized and controlled trials.

In various crossover experiments drinking water resulted in lower total caloric intake with the subjects that were tested. The reason for this is simple and it is because they were not consuming calorie filled beverages. They were replacing these caloric beverages with water that has zero calories.

What was also found was that the individuals do not eat less food when they know they are drinking caloric beverages. They still eat the same amount of calories regardless of if their beverages contained calories or not.

Drinking Water Increases Fat Oxidation

Fat oxidation is at its greatest when your insulin levels are low. The reason for this is because insulin inhibits or decreases the ability of rate limiting enzymes that breakdown triglyceride fats into free fatty acids. As well as the transport of these free fatty acids into the mitochondria and Krebs cycle to be burned for energy.

Water importance

Since water does not contain calories or carbohydrates like over beverages it does not trigger an insulin response. If you were to compare it to the glycemic index water is of course 0, milk is around 35, juice is around 50 and sugary drinks are as high as 80.

Keeping your insulin levels lows results in greater rates of fat oxidation. Now remember this doesn’t apply just to water. The foods you eat and what combination of nutrients you eat can all influence the insulin response. Keeping your insulin response consistently lower throughout the day will allow your body to burn more stored fat as energy.

Anytime your insulin and blood sugar levels are elevated you stop fat breakdown and fat oxidation.

There have been decades of crossover studies that consistently show higher levels of fat oxidation when drinking water compared to caloric drinks before or during low to moderate exercise. If you look at the average of these studies the fat oxidation is around 40% greater after water is consumed than after a caloric beverage.

It is normal for fat oxidation to be depressed for a length of time after a meal because naturally your body is going to release insulin to properly utilize the nutrients you just consumed. What you choose for your beverage though can dictate how long that slow down of fat oxidation really is.

Research has shown that drinking water instead of a caloric beverage can restore the rate of fat oxidation to pre-meal levels about 2 hours sooner than if you were to drink a caloric beverage with the same meal.

Some studies have shown that consumption of 500-600 calories from carbohydrates can depress fat oxidation for 6 hours after consumption.

Hypocaloric Diets and Water Leads To Weight Loss

Two very interesting intervention studies looked at a hypocaloric diet and then the same diet plus water as the beverage. One study looked at 48 randomized overweight or obese men and women. They were given a hypocaloric diet plus 500ml of water at each meal or they were just given the hypocaloric diet (control) with no water.

The results showed that weight loss in the water group was 2kg greater. In analysis of data from the Stanford A to Z Study they focused on 155 overweight premenopausal women who reported drinking less than 1L/ day of water before beginning 1 of 4 different weight programs. The programs were the Atkins diet, Zone diet, LEARN diet, and Ornish diet. The 4 programs do recommend drinking 1L/day of water or more and limiting or no intake at all of caloric beverages.

After 2 months of their diet classes they all reported higher water intake and less caloric beverage intake. Independent of any changes in diet or physical activity those who increased their water intake and decreased caloric beverage intake had significantly greater weight loss.

Summary

Ok, lets summarize all this data as some of it may have gotten confusing.

Drinking water during the day and at your meals instead of drinking calorie filled beverages decreases your total calorie intake and it also promotes greater fat oxidation, which is the burning of stored fat as energy.

So drink water at meals and in-between meals instead of calorie filled beverages. Take your Prograde Metabolism so you are consuming scientifically proven nutrients that boost your metabolism and help to control blood sugar and insulin levels. Finally, eat a higher protein rich and lower carb diet to minimize the insulin spikes that will depress fat oxidation for hours after that meal.

Fat is BIGGER than Muscle

When it comes time to incorporate exercise back into your lifestyle you will have changes to adjust to.

This example has always stuck with me and I want to share it with you –

If you used one of those “balance scales”, you know the ones with an area to load items on both sides”

Ok, Let’s say on one side you filled the entire side with a can of whipcream. It would spill over the scale plate before you know it.

Now on the other side add a small piece of filet mignon.

Of course on the filet side there would be extra area to add more to the scale plate (no spill over) But GUESS WHAT???

The whip cream (which represents FAT)

Would still weigh less than the filet mignon (Your lean muscle)

Yet the filet would obviously weigh more than the whip cream.

Below is my original Vlog when I explained this example. The vlog was done early in my HCG journey.

I hope this gives many of you peace of mind.

Because as we know the more MUSCLE our body’s have to maintain, the more calories it  needs to sustain itself.

That is a good thing 😉

Metabolism Boost & Stall Buster

The California Kicker

Metabolism Boost, Stall Buster and Digestion Aid for Me

Ingredients
Mug full of water
For 2 drinks per day – Juice of half a lemon per drink
When on P2 – You are allowed the juice of one lemon per day
Cayenne Pepper (don’t use too much all at once)
Approx. the same as the contents of 2 cayenne capsules opened up and poured out
I prefer to use a cayenne pepper from the spice bottle and measure out approx 1/8 of a teaspoon.
Stevia to taste
Either use boiled water or zap in the micro to the temp you desire.

P3 Exercise and Beyond

Since my body was not use to exercise when I first started HCG I took Dr Simeon’s advice and didn’t suddenly begin an exercise regime.

During my first solid P3 was when I began walking the treadmill and using light weights for my upper arms.
Because my body was then use to that activity, in my later rounds on P2 I was able to exercise without any adverse effects.

Below is a study that another great hcger shared, thanks Dee.

I read the article and much to my surprise my regime was very much like what was suggested.
I will be making a couple of tweaks that were explained in the article and am excited to see how much it will boost my results.

http://fitness.mercola.com

The Whey Protein I Like Is the Jay Robb Brand

One Year Anniversay will be January 15th, 2011

Got to Goal and Stayed there for a Year??…say What??? That is What it is ALL About! – Thanks to ALL =)

I am just days away from my one year hcg anniversary and I just now for the very 1st time shared with family (my bro) my YT channel name. EVERYDAY that goes by with success on HCG you want to to let those you care about know that there is REALLY something out there that REALLY WORKS!!!!
My 1st vlog looked like I was in a witness protection program.
I was so scared! My thinking was ” what if someone comments saying YOU are SO fat etc.
I was Blessed to have so much support, love ans encouragement. Thank you all that have been there for me!

Very first vlog

Chocolate Delight:10 Tips

Once Again Shannon saves us with some GREAT HCG Cooking Tips

If on P2 – Proceed with caution. Some HCGers get releases from including chocolate delight, yet others get the opposite result.

HCG P2 Friendly Recipes

I didn’t even like tomatoes till this recipe – lol

Thank you Shannon for helping others succeed!

It’s super simple – The amount of protein allowed on P2 of shrimp

A good sized tomato – cut up

sea salt,pepper,onion powder

ALL ingredients sauteed together

(hint  – the water that is created when I defrost the raw shrimp in the micro helps to make more sauce to enjoy)

YUM!

Bathroom Scales…You Must Get One That Tells You More Than the Pounds

I need to figure out the correct camera height when I video my whole body. This angle makes me look wider than I am. I’m am currently wearing a size 26 if you were wondering. And at the after Christmas sales trying on 2’s and 3’s. I NEVER in my wildest dreams thought that could EVER be possible.When getting a scale get this one or one that does the same calibrations. I am so glad IDSpecialist did her vlog on youtube and explained the benefits of this scale. Besides buying the hcg it has been the best purchase I could have made! Happy New Year and HCG Happiness to ALL!! =)

The Fruit Flush 3-Day Detox

Please Note – Do Not Do this Flush while on HCG

The Jay Robb Fruit Flush

The Fruit Flush 3-Day Detox is the brainchild of clinical nutritionist and fitness expert Jay Robb, and is a great alternative to other detoxification diets out there that allow mainly fluids to be taken throughout the duration of the process. Unlike juice fasting, this detox diet relies on the consumption of fruits in achieving its guaranteed health benefits, including weight loss. And since the Fruit Flush lasts for only 3 shorts days, many people who have tried their hands on detoxifying themselves found it relatively easy to stick to the diet from beginning to end.

Line of Attack

Jay Robb believes that elimination of toxins in the body can be done with the mere consumption of a proper combination of foods. The Fruit Flush 3-Day Detox Diet utilizes the substances or contents of fruits and other natural food items in cleansing the body’s different systems. In addition, this detox diet enables one to efficiently lose excess weight of up to 9 pounds, according to its creator.

The nutritive content of fruits has many positive effects on the body, not just suitable for detoxification but for providing for a general wellbeing as well. Fruits are a good source of vitamins, minerals, antioxidants and fiber. They also provide quality carbohydrates – those of the low glycemic index type.

You see, not all carbohydrates are the same when it comes to their effect on the blood glucose level. The glycemic index, or GI, ranks carbohydrates based on how fast they trigger rise in the amount of sugar in the blood stream. Food sources with high glycemic index will trigger a dramatic spike, while a low glycemic index will only cause a small rise. For people who are trying to shed off excess pounds or maintain ideal weight, sticking to foods with low glycemic index is the way to go. By consuming carbohydrates with low glycemic index, one’s blood glucose level becomes stable, therefore maintaining increased energy levels and preventing hunger pangs.

The 3-Day Plan

Since this detox diet is designed by a clinical nutritionist, he understands that not only is it important for people to eat well-balanced meals all the time, but also need to get rid of accumulated toxins in the body from time to time. That is why the Fruit Flush 3-Day Detox is so designed: to effectively sweep toxins out of the body in as little time as possible, enabling the return to consuming well-balanced meals just as quickly. Basically the 3 days is composed of 1 pre-flush day and followed by 2 fruit-flush days.

• Pre-Flush Day – The pre-flush day consists of drinking protein shakes and ending it with a serving of vegetable salad with chicken, turkey or fish. From 8 am to 4 pm, anyone undergoing the Fruit Flush 3-Day Detox should consume a 6-ounce glass of protein shake every 2 hours. Protein shakes are easily available at health and fitness shops, and even on the internet. Also, it’s recommendable to purchase whey protein, as it is best absorbed by the body.

Where you can buy the Jay Robb Whey Protein

• Fruit-Flush Days – The fruit-flush days are on the second and last day of the Fruit Flush 3-Day Detox. From 8 am to 4 pm, one should consume a serving of fresh fruit every 2 hours. Then the day will be ended by having up to 6 cups of vegetable salad and a 6-ounce protein shake. However, on the fruit-flush days, note that no lean chicken, turkey or fish is served with the vegetable salad.

Remember to take lots of water throughout the Fruit Flush 3-Day Detox in order to hasten the elimination of toxins in the body. It is also important to drink 8-12 ounces glass of water one hour after every intake of protein shake, vegetable salad and fresh fruit servings. The following is a sample diet plan:

Pre-flush (day 1):

8:00 am – protein shake10:00 am – protein shake12:00 pm – protein shake2:00 pm – protein shake4:00 pm – protein shake6:00 pm – up to 6 cups of vegetable salad with 3-6 ounces of lean chicken, turkey or fish

Fruit-flush (day 2):

8:00 am – 1 medium-sized banana10:00 am – 2 cups strawberries12:00 pm – 1 large apple2:00 pm – 1 large mango4:00 pm – 2 small oranges6:00 pm – up to 6 cups of vegetable salad with protein shake

Fruit-flush (day 3):

8:00 am – 2 cups grapes10:00 am – 2 medium-sized kiwis12:00 pm – 1 large pear2:00 pm – 1 medium-sized banana4:00 pm – 1 large apple6:00 pm – up to 6 cups of vegetable salad with protein shake

The Good and Bad

If you think about it, the Fruit Flush 3-Day Detox is a healthier alternative to other fad diets out there also claiming to get rid of poisonous substances in the body and weight loss. Well, the truth is, this diet is obviously much healthier because you are allowed to consume fresh servings of fruits and vegetables, plus it only lasts for 3 short days. When a detox diet needs to be carried out in just a matter of few days, one will find it easier and more motivating to complete it, and enjoy the benefits as well.

However, as with any other forms of diet – for detoxification, weight loss or a combination of both – there are certain side effects involved. For the Fruit Flush 3-Day Detox, one may experience hunger and fatigue because, despite of the frequent servings of fresh fruits and protein shake, their caloric contents are still relatively few to enable anyone on the detox diet to perform regular activities as efficiently as before getting on the diet. For the same reason, one must abstain from pairing the Fruit Flush 3-Day Detox with cardio and weight training workouts. Also, the advice of a doctor or any other health professional must be sought before trying the Fruit Flush 3-Day Detox, to ensure safety.

 

The dressing I make for the salad –

2 Tb yellow mustard,MCT oil,ACV, and a dash of sea salt,pepper,onion powder – mixed well then shook up in a closed container with the veggie salad ( I think it is Yummy!)

My thoughts on Fruit selection –

I think one thing about the fruit it what type of fruit to have. Since we have done hcg I made the decision to only eat fruit that was allowed when on P2. Apples and strawberries. I was too concerned that bananas etc would be to high in sugar for my system. I also base it on the glycemic index. When I first read pounds and inches knowing that it was written in the 60’s I thought it was interesting that Dr Simeon chose low glycemic fruits. Good call on his part 😉 I do feel really full from all the salad bulk that is taken in. So the 1st time I did it I was worried that I would gain so I was totally surprised that  I actually lost real well with it.


Thanks to Cherry V for originally sharing this flush with me.

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