If you are anything like me when it comes to weight training, or exercising period for that matter, you hate to miss a workout! When I first started having problems with Reactive Hypoglycemia or Idiopathic Postprandial Syndrome, it affected everything!
I could no longer eat like before. I could no longer train hard like before. I had no idea what was going on, what to do and couldn’t seem to get a straight answer from anyone on what I should be doing… and yes, anyone included my doctors!
So, I had to try and beat this thing on my own. The dizzy spells, the panic attacks, the hypoglycemic episodes, the weakness, the fatigue, the shakes, the heart palpitations… and, well, I did!
I didn’t get the right formula in a day’s time! It literally took almost 2 months to get my diet nailed down and for my body to adjust.
I researched everything on the net. I talked to dietitians, nutritionists, bodybuilders, personal trainers and honestly tried to avoid doctors, they only seemed to make it worse!
For the sake of keeping things short, and getting right do the heart of what “works” (for me anyway), I found that a diet high in fat, protein, fiber and very low in carbohydrates kept me from having any episode at all! That’s right! My diet eliminated my episodes all together and for good!… but don’t ask your doctor(s) about this, because chances are they have no idea and only want to stick you on some medicine!
Hopefully by now you know that eating refined foods, simple carbohydrates and sugars, caffeine and alcohol will cause you (a person with Reactive Hypoglycemia or Idiopathic Postprandial Syndrome) to have an episode. However, if you are working out, you are definitely going to need some carbohydrates right?… Complex carbohydrates that is!… but getting the perfect amount and knowing how to eat them is key!
What I did when I first changed my diet was to go on the Ketogenic diet for about 5 days straight. (You should research the Ketogenic diet more. Basically it’s a diet that gets your body to switch from burning carbohydrates as a fuel source to burning fat as a fuel source.) I recommend not working out and consulting someone knowledgeable about this diet (or your physician, if they truly know about it) before doing this.
I can’t tell you how long you will need to stay on the Ketogenic diet, it will vary from person to person. However, after you think you have reached ketosis (the state where your body is burning fat as an energy source), you should be ready to re-introduce small amounts of complex carbohydrates (raw oatmeal) back into your body to help you through workouts. If you are going to be training, and especially training hard, you will need some form of carbohydrates.
Making the switch from carbohydrates as a fuel source to fat as a fuel source will not be fun at first! You will be tired, cranky and have zero energy! However, your blood sugar is stabilizing. Again, consult with someone knowledgeable about this diet before you begin.
Now, once you have gone “x” period of time on the Ketogenic diet (amount of time depends on individual), start having some small amounts of complex carbohydrates in the morning such as raw oatmeal (quarter to half cup with butter and/or coconut oil if you are weight training). The important thing here is to eat this with butter, some heavy cream and/or a tablespoon of coconut oil. This will slow down the absorption of the carbohydrates and keep your insulin levels from spiking. This is crucial to avoiding a reactive hypoglycemic episode. So remember that as a general rule; whenever you eat complex carbohydrates, make sure to eat them with fat.
Depending on your day, and how intense your workout will be, you may want to have a quarter to half of a sweet potato at lunch with butter and a tablespoon of coconut oil. Along with each meal, have some protein and fats like steak, cottage cheese, whey protein, peanut butter, etc. (I have a sample diet on my website.) You will want to eat small, frequent meals about every 2 to 2 and a half hours. Your body will adjust and you will be back to feeling normal.
Now, it’s workout time, what do ya do? Well, remember, your diet has to always fit your activity. So, you have to take in enough carbohydrates to get through your workout (think about intensity and the length of time you will be training), but not so many carbohydrates you kick your body out of ketosis (that whole deal where your body is burning fat as an energy source). Your complex carbohydrates from breakfast and lunch may work fine, but, if you are doing high intensity training, you may want to try eating 2 to 4 glucose tabs while working out. These tabs are made of Dextrose and are immediately absorbed and will be used immediately for energy to help you get through your workout.
Now, if you are eating every 2 to 2 and a half hours a day, you will be eating about 7 meals a day give or take, and only 2 of those meals will include small servings of complex carbohydrates depending on your workout for the day. The rest of the meals should include foods like, whey protein shakes, cottage cheese, steak, eggs, fish, bacon, almonds, peanuts, peanut butter, decaf coffee with heavy cream, etc. (For more information on a sample diet, see my website.)
There are a lot of unknowns in all of this because obviously every individual is different. It make take some people 5 days to reach Ketosis and other people 10 days to reach Ketosis on the Ketogenic diet. Some people may do just fine with a half of a bowl of oatmeal in the morning for their workout others might need the quarter to half sweet potato and the glucose tabs. You will have to learn by trial and error what works for you. Keep a detailed food journal and tweak your diet as needed, but remember the key points here. Don’t eat sugar, refined foods, simple carbohydrates, caffeine or alcohol. Eat more fat, protein, fiber and when you do eat your small amounts of complex carbohydrates, eat them with fat. Eat small meals 2 to 2 and a half hours throughout the day, and be consistent! This is the key to stopping your episodes!
You’ve probably heard of the term green juice but might not really know what it is. In this article I will explain to you what a green juice is and the benefits of drinking a green juice everyday.
What is a Green Juice?
A green juice is usually a non sweet juice (it usually does not contain much fruit, if any) that is usually composed of:
and your choice of leafy greens such as:
Spinach Chard Kale Collards Parsley Cilantro Broccoli Cauliflower
Some extras to add to the juice if desired:
Lemon Lime Fennel Jicama Zucchini
and pretty much any non starchy vegetable. For extra sweetness it is permissible to add small quantities of:
apples carrots beets
or pretty much any starchy vegetable. Here is a great juice recipe that includes some apples for sweetness but you can take them out if you want.
Apple Lime Spinach Juice
5 ribs celery 1 large English cucumber 1/2 lime 1 bunch spinach (wash thoroughly) 2 apples (optional)
Put all the ingredients through a single auger juicer or a juicer that is good at choosing greens. If you don’t have a juicer you could chop the cucumber, apple, and celery and place it in a blender (cucumber first) with the spinach, peeled lime, and a cup of water. Blend on high for about thirty seconds and then pour and squeeze the mixture through a sprout bag, strainer, or cheese cloth over a big bowl.
It is best to drink the juice first thing in the morning, an hour or so, before you eat your regular breakfast. Think of it like a living vitamin supplement instead of a meal replacement. By juicing your greens you are removing the pulp which makes all the nutrients in the leafy greens easy to digest and absorb.
Why is it important to drink a green juice?
It is important because it is one of the easiest ways to absorb the vitamins and minerals from leafy greens.
Leafy greens have an abundance of nutrients including:
* Trace minerals: iron, calcium, potassium, and magnesium and vitamins, including vitamins K, C, E, and many of the B vitamins
* Good Source of Vegetable Protein
* Alkalizing abilities
* Enzymes, Chlorophyll, and a host of Antioxidants including Beta-Carotene, Lutein, and Zeaxanthin, which protect our cells from damage.
* Dark leafy greens even contain small amounts of Omega-3 fats.
Green juices also taste surprisingly good and refreshing. Making one every morning can be an event for the whole family. For extra nutrition an ounce of aloe vera juice can be added to the juice. Aloe vera juice is good for your joints and a healthy digestive system.
Also, 1 ounce of wheatgrass juice can be added to the juice recipe. Wheatgrass is the grass of the wheat berry and can be juiced to make a chlorophyll rich juice that contains as many nutrients as two pounds of vegetables.
I hope that this article clarified what is a green juice and I hope it encouraged you try try and make one at home. For more in depth information about green juices, green soups, and green smoothies I encourage you to check out the resources below.
1. Think they will never be or could never be a victim of assault. Everyone is a potential victim. Believing you are immune from assault is a recipe for disaster.
2. Consider their neighborhood as a safe haven and impervious to danger. No place is totally safe from danger. We must always be prepared.
3. Not invest in a self-defense or rape prevention class or workshop. One does not have to be a black belt to defend oneself. Learning a few basic skills can help save one’s life and the investment is minimal.
4. Assume a blind belief that this is a Pollyanna World devoid of predators. This is a predatory world, not a paradise. One does not have to be paranoid, but one should never not be aware of one’s surroundings.
5. Let their children out of their site in public places such as parks, school grounds and theme parks. Every day somewhere young children are left alone at parks and on school grounds. This is a huge mistake. Predators can grab a child and be off and away is seconds.
6. Not be aware of who’s watching them when they’re shopping. Predators are hunters. They frequent places where females and children gather. You should always be cognizant of who may be watching or following you. If you think someone is following you, go to the most crowded place, seek security, make noise if you have to. Don’t be silent.
7. Fail to observe the vehicles located around their vehicle, especially vans adjacent to their driver’s side door. A common practice for predators is to park their van so its sliding door is adjacent to the potential victim’s driver’s side door. When the potential victim is at her vehicle’s door, the predator quickly slides the van door open, grabs the victim, pulls her inside and leaves the area.
8. Fail to look under and in their vehicle before they enter it. Predators can hide and lie in wait under a vehicle, slash their victim’s ankles as they enter the vehicle and proceed to finish their assault.
9. Walk or jog at night alone. Walking or jogging alone at night is asking for trouble, especially if there is a regular pattern and timing to the exercise.
10. Never allow themselves to be transported by a stranger to another place. Predators usually attempt to move their victims to a remote and private location where they can do their heinous deeds. Never be transported.
11. Failure to be proactive in their defense or fighting if necessary. Don’t think the cavalry will appear out of nowhere to save you. Predators prey on those who are alone, on their own and appear weak and not alert. Take your safety in your own hands and mind. Don’t wait for someone else to save you. Remember, when you’re alone, you’re on your own. You and you alone are your own protector and savior.
12. Give up when being assaulted. This is vital. If you’re being assaulted, you must never give up, never. ~ end
Copyright by Richard Andrew King All rights reserved
You have probably heard all the hoopla about the high protein low carb diets that are on the market today. One of the most famous of these diets is the Atkins diet. You have also probably heard conflicting opinions for these diet and weight loss plans as well. So, how do you know which opinion is correct? The only way to know is to educate yourself about these various diet plans and form your own opinion.
In general, a high protein low carb diet will have you getting 30% to 50% of your total calories from protein. Our normal diets consist of more carbohydrates than protein. Our bodies get energy by burning the carbohydrates. This is the fuel that our brains and major organs need in order to fully function properly.
When you eat a high protein low carb diet, your body goes into a different metabolic state. This state is called ketosis. When your body goes into ketosis it will start to burn its own fat for fuel. The body will get its energy from the breakdown of fat stores. This will result in you feeling less hunger and you will probably eat a little less. But you need to be aware that there are some dangers associated with this type of dieting.
Kidney problems could be one of the major side effects. The reason for this is that the processing of protein will put a strain on your kidneys and can make you susceptible to kidney problems.
High protein diets can cause osteoporosis or even kidney stones. This is because you will excrete more calcium than normal through the kidneys. If you follow a high protein diet for an extended period of time, this can increase your risk for kidney stones and osteoporosis.
Another thing to take into consideration is the fact that eating all of that protein, which consists of red meats, cheeses and dairy products, can cause your cholesterol level to go up. If you battle high cholesterol already, then you should be very cautious about following a high protein diet.
Before you begin any diet program you should check with your doctor first. A diet program that is high in proteins and low in carbs is something that should not be followed on a long term basis. It can be helpful for short term fast weight loss, but the only way to keep the weight off is a complete lifestyle change. And therein lies the problem. For most everyone who uses this type of diet program, once they stop the weight comes back on fast. Learn how to eat healthy and get plenty of exercise.
So now you have the information to make a decision on your own about the high protein low carb diet. Do not attempt any diet without your doctor’s supervision. Just remember to stay healthy.
Also called Isphagula, psyllium belongs to the plant family Plantago and among its parts considered to be beneficial to health are the seed and husk. The many psyllium husk benefits have contributed greatly to its growing popularity in the health industry.
What Is It?
The husk of the psyllium is primarily composed of mucilage or soluble fiber. For this reason, they are easily dissolved yet not readily digested and absorbed in the digestive tract.
The fiber component is known to reduce appetite, improve digestion and cleanse your system of harmful toxins. It is a good fiber supplement if your diet is lacking.
What are the Benefits?
Because of its soluble fiber component,it has been widely used for the following health problems:
- Cholesterol Control – to reduce the risk of high cholesterol-associated illnesses, the US Food and Drug Administration (FDA), intake of at least 3 to 12 grams of fiber can reduce LDL cholesterol as well as total cholesterol levels
- Constipation – psyllium husk allows for increased absorption of water during digestion resulting to softened stools and reduced pain associated with hemorrhoids
- Diarrhea – used as an agent for bulk-forming, it can relieve mild and moderate cases of diarrhea by firming up stools and allow for its slower passage.
- High sugar levels in blood – Proven to lower blood sugar levels in patients diagnosed with diabetes
- Inflammatory bowel disease – studies have revealed that it can actually regulate consistency and frequency of stool in individuals with this digestive problem. In addition, it reduces bloating and flatulence.
- Obesity and Weight Loss – improves lipid and sugar levels in the blood effectively reducing body weight
- Colon Cancer Prevention – some studies have shown possibilities of reduced risk for colon cancer
- Preparation for Colonoscopy Procedure – cleanses the colon before a colonoscopy.
With the many amazing benefits, including it in your low-fat diet can improve your overall health.
Your gynaecologist can not only advise you when you are pregnant but can also be consulted before conceiving a baby or conceiving a baby faster. The process can be speeded up with professional help as they would ask you about your menstruation cycle and advice you the best suited days to conceive a baby and a healthy one too.
There are many things that you could discuss with your mates and friends but there may be certain things, may be a bit embarrassing that you might not prefer to discuss with anyone else apart from your gynaecologist, considering they might be very vital for your reproductive and sexual health. Find below the vital issues that you could discuss or consult their gynaecologist.
Occasional Bleeding after Sex
There is no need to panic the first time you bleed after having rough sex but if it is not occasional and happens more than once, then I would advise you to discuss with your woman doctor. Bleeding after sex may or might lead to anything from an infection or mere dryness to a precancerous cervical problem.
Unsteady Menstruation Cycle
An irregular pattern of your monthly periods is not considered normal and you should seek the advice of your lady doctor. Even when you are not pregnant and you may have spotting between periods now and then, make sure to consult your doctor. Discuss your period flow with your lady doctor and let her decide whether it is normal or needs attention. Sometimes a wobbly monthly cycle may result into an infection, cyst or hormonal imbalance.
Had Unprotected Sex may be once
Let's say you had sex without protection and had no changes in your monthly cycle and have not noticed any Sexually transmitted disease (STD) symptoms. Trust me your body may still be vulnerable to some sexually transmitted diseases which may show no symptoms. Some like Human papillomavirus (HPV) may remain dormant and may not get triggered for years. So it is advisable to let your lady doctor know as you as have unsafe sex.
When you have had a Few Sexual Partners
Talking to your doctor about your sexual pleasures may help you in enjoying the intimate pleasures with care and safety. They are not there to judge you but to keep you safe, so it is advisable to disclose information that may seem relevant rather than ignoring your adult pleasures completely.
What medication or supplements you are on
Let your gynaecologist be aware of any medication or supplements you are taking either for birth control or to get pregnant or in case you are having a surgery. Sometimes herbal supplements can cause complications. So keep your lady doctor updated with your medications without fail.
Ask about Vaccination and pap smear
Talk to your doctor about what pre-pregnancy vaccination is required for you and when to get them as they would keep you safe to conceive. Do not miss out on your regular pap smear and make sure you have one before you intend to conceive. Ask your gynaecologist about cervical cancer and take his or her advice on the cervical cancer vaccination.
Ask about Safe Sex, Family Planning, and Contraception
With the present technology, a lot of information is easily accessible to everyone. Yet certain issues and concerns related to adult women are best discussed and advised by your gynaecologist. All issues related to family planning and contraception, unwanted pregnancy can be resolved by your gynaecologist. They are the best people to advise you on the healthy habits related to family planning and planning a baby.
It is the duty of your gynaecologist to advise you on getting pregnant when you want to and advice not to get pregnant when you don't want to.
I don’t know how many of you know this, but there are many gym goers around the globe, who drink probiotics almost every day. There are several brands that have introduced such drinks, especially for those, who know how good ‘friendly bacteria’ are for the ones who consume them.
If you are a gym-goer, you must consume healthy ‘yeast’ regularly, so that you can enjoy the following benefits:
- It allows you to go to gym, every day! – I hope you know that healthy bacteria allow you to stay away from minor illnesses. Since you don’t fall ill often, you can go to gym often. If you are someone, who has always been going through cold, cough and fever, you are bound to skip your regular workouts. Start with the consumption of probiotics and see the difference in your body.
- It helps in keeping you maintained – Research states that probiotics make you lose weight. In fact, if you are someone, who has lost weight, you can maintain it easily with the help of good bacteria. All you need to do is drink it either after your workout or before it. But the consumption needs to be regular to get fruitful results.
- There are no side-effects, unless you consume it way too much – Just because good bacteria is ‘good enough’ for your body doesn’t mean that you are supposed to drink too much of it. If you want to enjoy the benefits without getting hampered by the side-effects, have only one small bottle of probiotics.
- It keeps you away from acidity – The biggest enemy of a gym-goer is acidity; if someone is acidic, he can’t exercise the way he wants to. He can’t even increase the consumption of protein. On the other hand, if you drink probiotics every day, you kick off acidity and eat all the protein-containing foodstuffs, like eggs, potatoes, etc., that you really want to.
- It acts like a supplement – Most of the gym-goers like probiotics because they act as supplements to maintain the perfect body-weight that they want to. Good bacteria are all that your body needs to help it function the way it should.
If you think only adults can drink probiotics, you are absolutely wrong. No doubt you can’t give such drinks to toddlers or infants, but you can always give it to the ‘young adults.’ It helps in improving their digestive system and keeps them strong enough with an improved and balanced immunity system.
Nursing a baby is an important activity that can strengthen the bond between an infant and his or her mother. But aside from helping babies and their moms develop an emotional connection, breastfeeding also ensures that an infant is getting all the nutrient he or she needs every day.
Breastfeeding moms, therefore, have to be aware of the big responsibility they have to ensure the wellbeing of their babies. This is particularly important if their baby is not eating solid food or drinking formula milk yet. All the nutrients that a baby needs to grow and develop healthily will come from his or her mother's breast milk.
To make sure that babies are getting the right kind and amount of nutrients they need from breast milk, nursing moms have to be a bit particular about everything that they eat or drink. Below are some recommended food, beverages, and supplements that breastfeeding moms should consume to ensure that their babies are getting the right kind of nutrients as well:
• Dairy food products. Nursing moms should consume more milk, cheese, eggs, and yogurt since they are high in calcium and are great sources of protein.
• Foods rich in protein. Protein is an important nutrient both nursing moms and babies should have. Aside from dairy products, breastfeeding mothers need to consume lean meat and chicken, fish, soya foods, nuts, and seeds, and pulses. Health experts also recommend that nursing moms consume at least two portions of fish a week.
• Foods rich in iron and calcium. Lentils, cereals, whole-grain products, peas, dried fruits, and dark leafy green vegetables are good sources of iron. Eat foods rich in iron and vitamin C so that your body can absorb iron easily.
• Foods rich in fiber. After giving birth, some women may have bowel problems and constipation. Fiber can help them overcome these issues. Fruits and vegetables wholemeal bread and pasta, breakfast cereals, rice, pulses, beans and lentil are all rich in fiber so increase your intake of these types of foods.
• Fluids. Always have a drink beside you whenever you have to breastfeed. This helps you keep from being dehydrated. Aside from water, skimmed or semi-skimmed milk are also highly recommended.
• Supplements. Lastly, your doctor will likely recommend a daily vitamin B-12 supplement. Vitamin B-12 is crucial for your baby's brain development. You and your baby also need vitamin D. Infants need vitamin D to absorb calcium and phosphorus and to avoid rickets – a condition that softens and weakens their bones.
Read more tips on breastfeeding shared by lactation consultants here .