Body type — whether ecto, meso, or endomorph — can determine what sports suit you best, as well as what you should be eating to fuel your activities. Yes, it’s true — those darn ectos can get away with a little extra pasta!
What is eating for your body type?
Many people think that “body type” just describes the way someone looks. In fact, your body type can also provide information about how you respond to food intake and about your hormonal and sympathetic nervous system (SNS) characteristics.
Physique characteristics can thus be linked to metabolic differences between individuals. Once someone establishes their body type, they can then adjust nutrient intake to maximize body composition and health related goals.
There are three general categories of body types (somatotypes): ectomorph, mesomorph, and endomorph.
Very few people fall perfectly into one of the three categories. People are often a mix of characteristics. Additionally, years of training and good nutrition can change the outward appearance of one’s body.
For instance, a bodybuilder might be mistaken for a “natural” mesomorph when in fact, s/he is really an endomorph who’s trained and dieted hard; or an ectomorph who’s spent years guzzling protein shakes and doing the power lifts.
An ectomorph who’s gained a little weight around the middle from a sedentary lifestyle and poor nutrition might assume they’re more endomorphic.
However, most folks can find their general tendencies in one of the three groups.
Read more here.
Let me start by saying I am a Nutritional Therapist. I work with clients on healing their digestion at a foundational level, with an emphasis on health, and sustainability. Real food. Quality food. Enough calories. Eating until satiated. No measuring. No counting. Therefore, counting macros to have abs for a short period of time has never been (and never will be) my forte or cup of tea. One of my clients recently had a bad experience with counting macros, and did this guest piece for me talking about how is was not right for her. I think it is important to consider this when trying for that “perfect physical appearance.” In my opinion, health is always the most important thing. The weight coming off, that is secondary, and will come as your body heals.
Here is her experience: Why Flexible Dieting/Macros Is Not Right For Me
A few months ago, I completed a paleo elimination diet for 30 days to address some digestive health concerns. I eliminated all potentially inflammatory foods and took healing supplements and exercised very little. During this time, I noticed that I had lost some weight which was a welcome side effect of this nourishing diet!
Shortly after the elimination diet, I came across information about Flexible Dieting on the internet. The idea is that you or a coach set your daily macronutrient ratios and calorie intake and you log all of the food you eat in an attempt to “hit your numbers” each day. The successful before and after pictures of people who had used this method were enticing so I decided to give it a try. I sought the services of a coach who set my macros. I could eat whatever I wanted, as long as it fit into those set macros.
I tried this method for two weeks and noticed some positive things at first. As someone with a history of binge-eating, I noticed that I was able to eat a small handful of potato chips without binge-eating the entire bag. I also noticed that I had more energy, my brain was sharper, and I was actually funnier than usual. But after a week of eating this way, I realized that this surge of energy was a strange high from being malnourished, almost like a caffeine buzz on an empty stomach. And I noticed that I was accidentally, mindlessly eating much more than a small handful of potato chips at a time. I realized that I was so excited about the idea of eating whatever I wanted, I lost focus on what had helped me stop binge-eating in the first place: real, whole, nutritious foods. I used the MyFitnessPal app to log my food and eating pre-packaged processed food with a barcode to scan or nutrition information and serving sizes on the label are the most convenient foods to eat on a flexible nutrition diet. Otherwise, you need to weigh and measure all of the food you eat. This is problematic for anyone with a history of eating disorder or a tendency to obsessive behavior.
Another issue I had with this diet was the small amount of calories it was suggested that I consume. –
Read the full article (here).
Diets can fail in the beginning, in the middle, and at the end, and not uncommonly, after the end. Most diets falter even before the beginning. People put off dieting. Even people who diet on and off for years put off dieting during those times when they are not dieting. They say things like, “I’ll diet after the holidays” or “I’ll start my diet after the cruise.” The implication of this is clear enough, “If I diet, I will not be able to enjoy Thanksgiving. Or the cruise.” It is eating, even eating excessively, that defines these experiences. Why? Thanksgiving is a feast, certainly, but it is first of all a family occasion, a time for family to gather together. A cruise is fundamentally a voyage—to be somewhere away from home, and see new things. At least for most people. Put simply, why can’t someone diet at these times?
The answer, of course, is that dieting—for some—is unpleasant, and so unpleasant that it promises to ruin an otherwise enjoyable experience. To feel this way seems sort of reasonable; but, the fact is, most people can eat moderately on Thanksgiving without feeling deprived. And most people have no trouble passing up the endless supplies of free food on a cruise. Obvious though it may be, it is worth underlining that for people who diet off and on repeatedly, dieting is unpleasant. Dieting is unpleasant in ways that go beyond simply having to eat less of certain favorite foods. The dieter has to wrestle with clothes that don’t fit right, and cope with a scale that needs to be jiggled all the time to report a satisfactory weight. Then there is the secret scrutiny of family members who are observing the dieter’s progress, or lack of progress.
Some people are leery of Thanksgiving because they feel they cannot resist food if it is in front of them. This is a fact that must be dealt with in order to diet successfully.
By the way, if someone says she will begin something after a certain date, such as after New Year’s Eve, she generally will not do it. If doing something really seemed worthwhile to her, she would do it immediately. Similarly, if a couple tells me they plan on travelling once they retire, I know they will not do it. If they really wanted to travel, they would do it now. The restraints of time and money that they give as explanation for not travelling are not enough to deter other couples in similar circumstances who do travel. Any activity which is put off in the future, even if it seems at first glance to be pleasurable, is put off because it is for some possibly obscure reason upsetting, frightening, or just plain unpleasant.
The people who don’t want to diet until after Thanksgiving do not want to diet, otherwise they would diet before Thanksgiving and, maybe, go off the diet briefly during Thanksgiving. Something that is really worth doing is worth doing now. If it is too hard to do right away, it is worth starting to do right now. So, the issue becomes, why don’t people wish to start a diet? The answers are not all obvious:
Sure, dieting involves giving up something pleasurable.
- That is easy to see. Everyone understands that. But, really, what the dieter has to give up is only the difference between eating one or two cookies and eating the whole box. On Thanksgiving it is the difference between eating a normal meal and eating a lot, not infrequently to the point of feeling stuffed, sometimes to the point of feeling ill. It is not clear why eating normally, rather than overeating, involves a sacrifice.
Dieting means dwelling on the fact of being overweight.
- Even thinking of dieting spoils eating to some extent. Something similar happens when someone tries to give up smoking. In preparation for their stopping I ask smokers to keep a record of every cigarette they smoke; But if they start to keep records, they stop almost at once. Simply taking note of each cigarette spoils the enjoyment of it.
Getting ready to diet, for some people, is like going on a voyage.
- You can’t just start today; you have to get ready first. You have to see the nutritionist, re-join the weight-loss group, make sure the right foods are in the right place and the wrong foods have been removed. This special effort is required to maximize the chance that, once and for all, this time, the diet will work. Often the ordinary business of life—picking up the kids, an extra assignment at work, a visit from the in-laws, interfere and subvert this process. Life being what it is, there is always something going on that gets in the way. If dieting is a voyage, it looks to the dieter like a long voyage.
In order to start a diet, the overweight person has to feel there is a reasonable chance of success; and many dieters have good reason to think they will not succeed.
- Typically, they have failed a number of times before. They tell themselves—and, of course, it is true—that this time might be different; but they have trouble convincing themselves. Which is too bad. Most smokers who finally do stop smoking have failed on an average of eight previous attempts. It is possible to learn something from failure that may make success possible. In order for success to become more likely, however, it is important to proceed in ways that are different than what went before. Most people’s inclination is to do the same thing over and over, but try harder this time. Trying the same diet in the same way over and over is a waste of time. Changing the diet by limiting the foods in some new way—only ice cream, only nuts and so on— is not really changing it at all.
The problem: In short, most people fail at dieting before they ever start. They are defeated by the idea that dieting is too difficult and too prolonged, and too unpleasant. And, in the end, unlikely to work. I think dieting is inherently difficult, but only in the way that changing any habit is difficult. (To follow: Diets failing within the first few weeks, failing in the middle of the diet, and failing at the end—and after the end.)
Read the whole article here.
‘Tis the season to be surrounded by lots and lots of FOOD! And guess what? It is not all going to be healthy during the holiday. It is important to listen to your body and be mindful of what you are eating and HOW MUCH you are eating. Eat when you are hungry, and stop when you are full (not stuffed). Just think, you will be eating again in 2-3 hours anyway!
Don’t push your habits on friends and family.
You will feel out of place if you are trying to focus on healthy eating and healthy habits. People will likely ask questions and be curious about what you are doing. Take these opportunities to share your successes and love for your new lifestyle, but DON’T criticize people or offer advice where it isn’t asked for. Trust me on this one!
Get your workouts in.
You will likely be traveling or out of your routine. Make an effort to get some type of workout in, even if it is not your typical workout. Get creative! Body weight exercises and outdoor cardio work well for traveling and might be something you can involve friends and family in.
Indulge and enjoy!
There will be holiday treats. You will want the holiday treats. Please EAT some holiday treats! Remember that you don’t eat like this all the time, and a few treats won’t make or break you. I said A FEW, not the whole tray ☺ . Remember it is the 90% of the time that you are eating healthy that counts, not the 10% of the time that you are having freedom in your diet.
Chelsea S. Ebrus RD, LD
While what we put on our bodies is essential for achieving younger-looking skin, what we consume is even more crucial for getting that youthful glow and texture, as Elastin lives deep inside our skin—not on the surface. We asked New York dermatologist Doris Day, MD to break down which foods we should and shouldn’t be eating and spoke to celebrity aesthetician Joanna Vargas to get her tips on how we can easily incorporate these Elastin-friendly foods into our diets.
Foods You Should Be Eating
According to Dr. Day, it’s simple: To increase the elasticity of your skin, you need to consume high-antioxidant and water-rich foods like:
- Berries are the best fruits to consume in terms of antioxidants. Power-fruit acai is a favorite of Dr. Day’s.
- Celery and cucumber both contain silica, which Vargas says is an ingredient that boosts moisture and elasticity.
- Oils, found in salmon, olives and walnuts, contain concentrated levels of omega-3 fatty acids, known to improve skin aging.
- Pumpkin and squash are water-, vitamin- and antioxidant-rich fruits packed with skin-saving nutrients.
- Spices like turmeric and cinnamon are superfoods when it comes to their anti-inflammatory and antioxidant benefits.
Dr. Day is also a big fan of nutraceuticals, which she explains as being functional foods and supplements that have a direct impact on the skin. Look for vitamins that contain copper, zinc, folic acid, and even some caffeine, as they can improve your skin’s elasticity and firmness, as well as its ability to hydrate from within.
Foods You Should Avoid
Dr. Day recommends staying away from highly processed foods and simple sugars, as they are pro-inflammatory foods that can break down elastic tissue in skin and also affect the absorption of antioxidants and nutrients like B vitamins that aid in cell metabolism and repair. “Avoid things that your eye goes to first—the high salt, the high sugar and the high carb,” she warns, pointing out that these bad foods leave no room for the good, and therefore waste your dietary space.
How To Add Pro-Elastin Foods Into Your Diet
Vargas encourages her clients to eat vegetables daily and with every meal. “Most of my clients drink a daily green juice,” she says, adding that salads and juices are a quick and delicious way to get extra greens into the body. Dr. Day recommends choosing ingredients that are at their peak of freshness, and preparing them in the most optimal way. “Some foods may need a little bit of steaming, some may be eaten raw, and others may be eaten in combination,” she says, emphasizing the fact that rich, natural colors and flavors are a sure sign of high-antioxidant foods.
How To Tell If Your Skin’s Elasticity Is Improving
We’re all familiar with the pinching-of-the-top-of-the-hand trick, but that’s more of an indication of hydration levels. Vargas says that supple skin will “look healthier” and “feel thicker.” She says, “It will be more noticeable on the cheeks and jawline.” Dr. Day agrees, reassuring that an increase in elasticity in the skin is more obvious than one would expect. “It’s actually not subtle: Your skin looks better and younger. That’s what makes younger skin look young.”
Red the original article here.
If you haven’t already tried apple cider vinegar (an ancient folk remedy used to cure a variety of health conditions), maybe it’s time you should. A new year often brings with it hefty weight-loss goals, so anything that can help boost your efforts might be worth trying. But the real question is: Does it actually work?
We turned to nutritionist and fitness trainer Franci Cohen and Derek Johnson, corporate director of nutrition for The Biggest Loser Resort, for the answer.
“Apple cider vinegar does not increase metabolic function, but it has been proven to aid in fat loss for various reasons,” says Cohen. “Vinegar is effective at reducing the speed at which glucose (sugar) enters the blood, thereby lowering blood sugar levels. This is an asset to both diabetics and those looking to lose weight.”
Johnson adds, “The process of metabolism has many moving parts—it’s affected by sleep, exercise and digestion. It is why skipping breakfast can cause weight gain by slowing down your metabolism and increasing hunger later in the day. If you had apple cider vinegar before eating doughnuts, it would have no effect on the fat-storing properties of insulin. That being said, some studies do show that apple cider vinegar can help with sugar levels in a healthy diet.”
How It Works
Studies show that too much acidity in the body has been linked to weight gain. “Apple cider vinegar does the opposite by helping to alkalize the body (balance acidity levels), which therefore aids in weight loss,” says Cohen. It also acts as an appetite suppressant (telling your brain not to crave snacks all day), and assists your stomach in digestion and the breakdown of food for energy.
Adding It Into Your Diet
According to Cohen, the most effective way to consume apple cider vinegar is to drink 1-2 teaspoons (there are about three calories per tsp.), mixed into a glass of water before each meal three times a day. The taste is a little hard to get used to (honestly, I’m not sure you ever really get used to it), so I found that pinching my nose shut and downing it quickly like a shot of strong medicine was the best method. Johnson says it also works well as a salad dressing—think of it as an amped-up vinaigrette of sorts.
One To Try: Bragg Organic Apple Cider Vinegar ($8)
Check out the original article here.
With so many diets out there its tough to decide which one is best. I can find a scientific study to support every diet out there. You just need to figure out which one is best for your body, your training and your schedule. Here is an in depth look at a popular diet called the Ketone Diet. There are positives and negatives about it.
Establishing the metabolic state of ketosis even for a short period of time has many outstanding benefits.
What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body’s normal, everyday functions.
WHAT’S SO GREAT ABOUT BEING IN KETOSIS?
Establishing this metabolic state of ketosis even for a short period of time has many outstanding benefits.
The main benefit of ketosis is that it increases the body’s ability to utilize fats for fuel, which gets very lazy on a high-carbohydrate diet. When on high-carbohydrate diets, the body can usually expect an energy source to keep entering the body. But in the state of ketosis, the body has to become efficient at mobilizing fats as energy.
Ketosis has a protein-sparing effect, assuming that you are consuming adequate quantities of protein and calories—0.7 grams per pound of body weight per day—in the first place.1 Once in ketosis, the body actually prefers ketones to glucose. Since the body has copious quantities of fat, this means there is no need to oxidize protein to generate glucose through gluconeogenesis.
Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free-glycerol release compared to a normal diet when insulin is around 80-120. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids as energy. Also, when insulin is brought to low levels, beneficial hormones are released in the body, such as growth hormone and other powerful growth factors.
Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, along with a high protein intake, seem to suppress appetite.3 A high-carbohydrate diet, on the other hand, increases hunger levels. Because you have to consume a lot of fat on a ketogenic diet, which hold 9 calories per gram, you are not getting much food volume. It’s not mandatory to be hungry on a reduced-calorie diet.
WHERE IS THE SCIENTIFIC DATA?
Fatty acid production in fat tissue is stimulated by epinephrine and glucagon, and inhibited by insulin. Insulin is one of the hormones the pancreas secretes in the presence of carbohydrates. Insulin’s purpose is to keep blood glucose levels in check by acting like a driver, pushing the glucose into cells. If insulin were not to be secreted, blood glucose levels would get out of control.Glucagon is on the other side of the spectrum; it is insulin’s antagonistic hormone. Glucagon is also secreted by the pancreas when glucose levels fall too low. This usually happens when a person skips meals, or does not consume adequate amounts of carbohydrates for an extended period of time. When this happens, glucagon is secreted by the pancreas to break down stored glycogen in the liver into a more usable form, glucose.
When the body’s glycogen stores begin to get depleted, rates of beta-oxidation increase, resulting in the mobilization of free fatty acids from fat tissue. This is where the metabolic state of ketosis comes in. During beta-oxidation, ketone bodies are released from the liver—because they cannot be utilized by the liver—and travel to the brain to be used for fuel. The free fatty acids can then be turned into a usable energy substrate.
Read the rest of the article here.
I believe that complete proteins from animal sources should be the foundation of every meal you consume. If you are vegetarian, my diet will not be workable for you. Animal meat comes with not only high quality protein (all essential amino acids are present); it also has fat soluble vitamins and the fat to help them absorb and be utilized effectively, as long as you choose the right kind.
The many benefits of protein consumption are to numerous to list, but here are a few:
- Protein is always referred to as the building blocks of cells, as key structural components of cells are made up of proteins. Getting it right at the cellular level is where it all starts if you want to improve health.
- If you are familiar with what happens deep within muscles during activity, you know that actin and myosin are proteins that interact, enabling muscle contraction.
- Whether it is organs, skin, or even bones, protein plays a major role in the integrity of that structure.
- Even all of the enzymes you use to digest food are made from specific proteins.
Read more here.
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