marc jacobs The Heart Healthy Lifestyle

The Heart Healthy Lifestyle

For today’s post, I don’t need to reference any studies to make my point. I could analyze my changes from a physiological standpoint, but I won’t. The po marc jacobs int is not scientific. It’s logical. The lifestyle changes I made with my eating habits several years ago are habits I still maintain today.

Here’s a one day diet sample of my diet in January, 2012 (from a post I wrote in 2012):

The foods aren’t exactly the same, but the principles are similar: my daily eating regimen still features 3 4 meals, 8 10 servings of fruits and vegetables, a natural protein source at every meal, and extra virgin olive oil and salt as some of the few condiments I eat. I also continue to strength train 3 4 days per week.

All people who want to lose weight and maintain it don’t have to eat like I eat. I realize eating sardines for breakfast isn’t exactly a popular idea. Doing what I do is certainly not the point I want you to take away from this. The real point is, if you want to make a sustainable weight loss, you must make sustainable changes to your habits.

Diets where you are eating less than 1,000 calories per day, eating only one food for several days, or where you are reliant on supplements are not sustainable. Eventually you will have to transition from those initial weight loss inducing behaviors into another phase that you can live on.

If you are looking to lose weight, ask yourself this when considering any diet or program: can I see myself doing this in five years? If the answer is no, then the program probably isn’t what you are looking are. Lifestyle changes are sustainable. Most commercially popular diets are short term weight loss kick starters. I look the same way I did two years ago because I’m doing similar things. It’s not science. In fact, walking around marc jacobs your office periodically after lunch can help fight off diabetes and heart disease.

As I discussed in The Heart Healthy Lifestyle and an article from 2011, there are several health downfalls that come with sitting. In summary, people who regularly sit many hours per day, without getting up often, are more likely to have larger waistlines and higher post meal blood sugar spikes. Higher post meal blood sugar spikes are concerning because they are strongly associated the risk of developing diabetes, inflammation, and artery wall thickening [1]. Overall, the more a person sits, the higher the risk of getting heart disease and insulin resistance (a precursor for type 2 diabetes) [2].

However, if your work and hobbies revolve around you sitting, you’re in luck: I’m here to help. A 2012 study showed that a two minute walk every 20 minutes after a meal led to significant reductions in blood sugar and blood insulin [1]. Specifically, the periodic two minute walks decreased blood sugar by 24% and insulin by 25 29% for the five hours after the meal. That change in blood sugar is enough for many to drop from a diabetic or prediabetic level to a healthy range.

Reducing insulin is also important because overproducing insulin over time can lead to the death of key pancreas cells that make insulin. Insulin is responsible for helping sugar get out of the blood. When those cells die, less insulin is produced and more sugar remains in the blood, eventually resulting in diabetes.

1. Decades of research show that obesity does not con marc jacobs sistently demonstrate an increased risk of early death. The National Health and Nutrition Examination Survey (NHANES) is a study that was conducted for several four to six year periods over four decades in the US. After combining all of the data, the researchers found that obese people under 60 years old were 23% less likely to die during the study period when compared to the “healthy” weight group.

2. Obesity assesses total fat, and not all fat is created equal. Inner abdominal fat leads to several negative health consequences, whereas subcutaneous fat (thighs, hips, etc.) produces many benign or healthful actions. This is illustrated by a few points.

First, waist to hip ratio, which is essentially a measure of where your fat is stored, is a much more effective way to determine your risk of heart disease when compared to weight. High amounts of abdominal fat often indicate that a person has or will develop diabetes, whereas thigh fat does not indicate anything about diabetes risk. Overall, people who are obese primarily due to excess hip and thigh fat are unlikely to suffer from heart disease or diabetes.

3. Lifestyle is more important than body fat for determining health. Some people are obese but maintain healthy exercise and eating habits. As I pointed out on this blog and in Chapter 3 of my book, lifestyle improvements build health whereas fat removal with no diet/exercise changes (liposuction) does not. When people lose weight while changing their eating/exercise habits, their health improves primarily due to the lifestyle changes, not the fat loss.

This point is critical to make because many people are genetically obese. In some cases, obese people have abnormally high quantities of fat cells. While you can shrink your fat cells through exercise and diet, you cannot decrease the amount of fat cells that you have. Therefore, some obese people have a limit to how lean they can get, and that limit could be in an obese state.

4. Joint pain is largely a matter of strength. I’m not going to tell you that being obese doesn’t put extra stress on joints. It does. It’s basic physics: when there’s more mass, there’s more force on the joints. However, I can tell you from experience in my personal training practice, gaining strength decreases or eliminates knee and lower back pain, regardless of weight change. This is supported by research.

Seniors with osteoarthritis in their knees felt huge reductions in pain after a few months of leg strengthening and no weight loss [1]. The same pain reduction was demonstrated in several studies where people performed only one exercise per week to strengthen their lower back. If obese individuals strength train, their knees and lower backs will likely provide little to no pain.

That was a key point during a recent talk I gave (featured in last week’s post) on the value of weight and waist to hip ratio to serve as health and longevity assessments.

This is supported by the work of Dr. Katherine Flegal, who looked at a series of studies known as The National Health and Nutrition Examination Surveys (NHANES) [1]. Each study featured four to six y marc jacobs ear samples of the United States, with each sample being representative of the whole US population in terms of sex and race percentages.

marc jacobs The Healthy PrepperPrepper

The Healthy Prepper

Preppers and Survivalists: Bloody Blood Moon Mania! Here We Go:)Have you ever thought about what will happen to religion before during and after an SHTF WROL event? How about after an apocalypse or armageddon? Will they be areas of strength or weakness or concern if things change drastically? Will masses, funerals, worship change? Who will be the new leaders and will they be good? If one has strong beliefs on thou shalt not steal or thou shalt not kill, how will those beliefs be managed in times of severe violence or lack of resources? Will your bug out bag be ready for this? Curious to hear your thoughts on this topic.

To your health, longevity and peace of mind,

Preppers and Survivalists, have you felt the rise in food prices at the grocery store lately? How is your stockpile doing on food? If the SHTF or WROL breaks out will your bug out bag have enough to take you through? What about your food reserves at the homestead or the bug out location? Do you think food prices will stabilize or will they keep going up? A topic close to many prepper hearts our food supply. They inspire me and keep me thinking! Together we build better mousetraps :)

Preppers; What Creature Comforts Will you Miss the Most after a SHTF Grid Down Event?Preppers: Things Can Happen Fast! Beware! Ukraine Katrina Mudslide Malaysian airplan

Timing is everything they say and when you take a look at some recent events and compare how this might involve preppers or the Prepping lifestyle. It can make one reevaluate where preps are placed and if one has one affairs in order of the SHTF or a WROL situation occurs. The take over of part of Ukraine2. Katrina3. Mudslide4. They inspire me and keep me thinking! Together we build better mou marc jacobs se marc jacobs traps :)

Preppers: Decoy Food, Vault and Valuables during SHTF WROL Invasions

It a good idea for preppers to consider marauder invasions and theft before it ever happens. The likelihood of these events increases after any SHTF event or WROL situation. Civil unrest or desperate people will seek out and steal others goods to survive. Having guns and ammo may not be enough to ward off a significant threat or you may not be home when your stashes are pillaged. Consider the decoy. This can be applied to survival food storage along with vaults and other valuables. Let them think they got the good stuff. Consider redundancy when hiding your true valuables not all eggs in one basket. The marc jacobs y inspire me and keep me thinking! Together we build better mousetraps :)

Bugging Out: What to Know Before You Go! 19 Tips for Preppers for SHTF Escape Planning! :)

Bugging Out 19 Tips for Preppers for SHTF Escape Planning:1. Know your routes.2. Have multiple forms of travel. (car, bike, foot, zodiac etc.) 3. Preload car with bug out bag4. Bury caches along routs.5. Know your final destination.6. Lay low and blend in.7. Choose off roads, back roads etc.8. Sleep in a different location than you cook your food or build a fire.9. Have back up fuel on the car.10. Keep bug out vehicle maintained and full of gas.11. Have alternative bug out locations in mind if the first one does not pan out.16. Practice you bug out plan with your family.17. Know where water, food, fuel can be found along your bug out routes.18. Be prepared for interactions with others.19. They inspire me and keep me thinking! Together we build better mousetraps :)

30 Survival Uses for Trash Bags and Garbage Bags for Preppers in SHTF Situations!

Survival Uses for Trash Bags or Garbage Bags for Preppers! When the SHTF have your trash bag or garbage bag in your bug out bag or if you are bugging in have plenty at home too. Keep some in your car trunk for survival needs :) When you are prepping, you can never have too many garbage bags! Pick them up cheaply by couponing, estate or garage sales or wholesale discount stores. Get the extra thick ones, construction grade if possible they are more durable and it is your life we are talking about here :) Maybe guns aren enough to save your life, maybe the mighty trash bag will do the trick! :) When WROL hits, hit your trash bag supply :) Be sure to pick up some more trash bags today :) Trash bags can be a preppers best friend :) So if zombie attack occurs be sure to have your trash bags at the ready :)Trash Bag Garbage Bag Survival Uses for Preppers in many SHTF situations!1. Tube Tent2. Cover/tarp3. Ground Mat4. Rain gear5. water receptacle6. cold compress7. wind breaker/hypothermia10. gloves11. chemical suit12. tourniquet13. sling14. water scoop15. trail markers16. solar shower17. bear bags18. emergency blanket19. poncho20. black out windows marc jacobs 21. quarantine area22. dry bag23. keep feet dry24. make gaiters25. laundry machine26. solar heated water27. makeshift mattress28. rope/cordage29. catch fish as a net30. They inspire me and keep me thinking! Together we build better mousetraps :)