10 Popular Diet Tips to Ignore

The Beachbody Blog posted a great article called “10 Popular Diet Tips to Ignore” you’ll want to read the article for the Better Advice, but below I have listed the Bad Advice some of which I have given in the past!

  1. Choose fat-free or sugar-free foods.
  2. No cheating ever!
  3. Stop snacking.
  4. Don’t eat fruit—it’s full of sugar.
  5. If it’s organic, it’s good for you.
  6. Calories in, calories out—it doesn’t matter what you eat.
  7. Try XYZ Extreme Diet—it works for everyone!
  8. When in doubt, order the salad.
  9. Don’t exercise—it’ll only make you hungrier.
  10. Treat yourself for a job well done!

What’s the worst diet advice you’ve ever received?

A new, more healthy lifestyle is waiting for you. The first step is a FREE account at beachbodycoach.com/washu

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5 simple ways to improve your intimate relationships – with this overlooked Success Principle

Today we have a great guest post from Jack Canfield Creator of the Chicken Soup for the Soul® books.

5 simple ways to improve your intimate relationships – with this overlooked Success Principle

Intimate relationships are one of the greatest – if not THE greatest – sources of joy in life.

But creating and maintaining a successful relationship takes time and energy – and growing it to the point of true intimacy takes courage and a willingness to be vulnerable.

With so many different things competing for our attention these days, it’s all too easy to find excuses not to put in the effort needed to grow and maintain the relationships we need to thrive.

And so we find ourselves in a world where too many relationships fall apart before they’ve reached their true potential.

Lovers drift apart because they’ve never developed the deep sense of connection required to overcome the stumbling blocks that occur in every relationship. Partners share a bed but not a life. Spouses sit side by side on the sofa but never share their deepest thoughts and feelings with each other – then wake up one day to discover that the person sleeping beside them is a stranger.

The good news is, it doesn’t have to be this way.

You can easily grow and maintain healthy intimate relationships using one of my simplest yet most effective Success Principles: goal-setting.

Planning and foresight are sexy

Goal-setting is one of the most powerful Success Principles – yet I see few people using it within the context of creating healthy intimate relationships. Which is crazy, because if you set a concrete, achievable goal for yourself, you are far more likely to achieve it – no matter what that goal happens to be.

A study conducted by David Kohl, professor emeritus at Virginia Tech, showed that Americans who write down their goals and reviewed them regularly earned nine times more over the course of their lifetimes than those who didn’t set goals.

This particular study focused on financial achievement, but the power of goal setting can be applied in every area of your life, including your intimate relationships.

Here are my top 5 tips on how to use the power of goal-setting to enjoy deeper, more authentic relationships with your loved ones:

1. Get specific about what you want

Vague goals produce vague results. It’s not enough to say that you want to “spend more quality time together.”

To achieve real results, you want to be specific and state your goal in a way that you and anybody else could measure it. Get clear on what you’re going to do – how much or many actions – and by when.

For example:

“I will take my spouse out for dinner once a month and schedule one evening a week to hang out together without any TV or screens, so we can spend more time talking and enjoying each other’s company.”

“We will set aside two hours for a heart talk next Saturday so we can discuss the things that have been bothering us and gain a deeper, more sympathetic understanding of how the other person feels. At the end of the talk we will each commit to taking 3 actions to make our life together more enjoyable for both of us.”

By saying what you’re going to do – and when you’re going to do it by – you make it possible to determine how well you’ve managed to reach your goal.

2. Write it down in detail

Once you’ve gotten clear on what actions you’d like to take to improve your intimate relationship, write them down in detail. Be sure to include the outcome you hope to achieve through your actions, so you can visualize what your life will be like once you accomplish your goal.

For example:

“I will take my spouse out for dinner once a month and schedule one evening a week to hang out together without any TV or screens, so we can spend more time talking and enjoying each other’s company. We will share deep, soul-baring conversations that help us create a united vision of what our dream future will look like – and our increased intimacy and sense of partnership will greatly enrich all areas of our life together.”

The better able you’re able to identify what you truly want, the easier it will be for you to work toward it – and achieve it. The universe will conspire to help you!

3. Set goals that make you uncomfortable

It’s good to have a goal that makes you feel a little uncomfortable. Why? Because your ultimate goal (beyond your relationship goals) should be to grow as a person and become a master at life. To do this, you need to stretch your horizons – and learn new skills, expand your vision of what’s possible, and overcome whatever fears and roadblocks are standing in your way.

In the process, you’ll build the confidence, wisdom, and self-esteem you need to open yourself more fully to your significant other and achieve a deeper level of intimacy that will enrich your life.

4. Reread your goals 2-3 times a day

Once you’ve written down your relationship goals, review your list two or three times every day.

Take the time to really focus on each goal. Read the list (out loud with passion and enthusiasm if you are in an appropriate place) one goal at a time. Close your eyes and picture each goal as if it were already accomplished – then take a few more seconds to feel what you would feel if you had already accomplished each goal.

By following this daily discipline of success, you’ll activate the creative power of your subconscious mind. Your brain will want to close the gap between your current reality and the vision of your goal – and that will increase your motivation, stimulate your creativity, and heighten your awareness of opportunities that will help you achieve your goal.

5. Get ready to confront some fears and roadblocks

When you set your relationship goals, you’ll probably find yourself confronting some long-standing fears and roadblocks.

For example, maybe you set the goal of spending more quality time with your spouse. Then you realize that means saying “no” to your boss when he asks you to work overtime on the evenings and weekends – and you worry about the impact this will have on your career.

Maybe you worry that opening yourself up to your spouse or partner will leave you vulnerable to rejection – or that if you ask for the truth, you’re not going to like what you get.

It’s important to remember that there is always a solution to any obstacle – you just have to look for it.

If you want to spend more time with your family but still need to put in a certain amount of hours at the office, ask your boss if you can come in a couple of hours early on weekdays so you can make sure to get your evenings and weekends off.

If your attempts to connect at a deeper level are met with initial rejection, be patient – your spouse or partner may need time to face their own fears or roadblocks before being able to meet you halfway. Even if you discover that all your worst fears about the relationship are real, at least now you have the opportunity to move forward in truth and integrity to solve the problem together or let each other go – and open yourself to the opportunity of entering into relationship with someone else who better meets your needs.

And don’t forget, all these potential setbacks are part of the goal-setting process – both in your relationships and in all other areas of your life. If these challenges don’t appear, it means you haven’t set a goal that’s big enough to stretch you and grow you – and there’s no real potential for self-development.

The effort and risk are more than worth it

Cultivating an authentic intimate connection with another person is one of the most profoundly enriching experiences life has to offer. But you can’t expect such relationships to just fall into your lap. You have to take action and make them happen.

Goal-setting is one of the best possible ways to do that. With just a bit of planning and foresight, you can enjoy deeper, more fulfilling intimate relationships that will make all areas of your life so much sweeter.

Have you ever used goal-setting as a relationship tool? Or is there another Success Principle you’ve used to improve your intimate relationships? Tell us about it in the comments!

Jack Canfield, America’s #1 Success Coach, is founder of the billion-dollar book brand Chicken Soup for the Soul® and a leading authority on Peak Performance and Life Success. If you’re ready to jump-start your life, make more money, and have more fun and joy in all that you do, get FREE success tips from Jack Canfield now at: http://www.FreeSuccessStrategies.com

How a Postive Self-Image Could Improve Your Health

Upset that you don’t have abs like an MMA fighter? Or the booty of a Kardashian? Or a starlette’s post-baby bod? Even if you don’t compare yourself to celebrities, have you ever struggled with accepting your stretch marks, loose skin, or your overall shape? Let’s face it, there probably isn’t a person on the planet who doesn’t have a feature they would like to “improve.”

However, focusing on what you don’t like about our bodies (and many other things) leads nowhere, fast. Not only does a negative self-image get you down it can also be a drag on your health, suggests new research in the Journal of Behavioral Medicine.

Researchers at Bucknell University evaluated the level of body shame undergraduate women had based on how they rated different questions on a questionnaire. These questions included: “When I’m not the size I think I should be, I feel ashamed.” “I often wish I had a better body,” and “Looking through fashion magazines makes me wish I had a better body.” (Click here to download the PDF and see all the questions).
They then asked the women to describe how many infections they’d had, how often they felt ill, and how healthy they thought they were. The verdict? Women with higher levels of body shame also reported more infections.

So the next time you want to disparage your thighs or your lack of a six-pack, cut yourself some slack. A 2014 study published in the journal Mindfulness found that those who practiced self-compassion exercises   (not surprisingly) felt less body shame and more body satisfaction. This Nurturing Seeds practice may help.

If you’re in the process of getting fit, remember, it’s a journey. Getting frustrated with yourself along the way isn’t going to help the process. In fact, it might slow it down.

My First Preparedness Post: 3 Cheap and Cool Perimeter Alarms

I know this seems outside the scope of Martial Arts/Self Defence and Fitness. And it is, but I think Preparedness is still Kung-Fu. I became interested in preparedness after a personal disaster. I was evicted from my home and lost my job in the same week. This was actually the culmination of a year of suicidal depression. I decided this was never going to happen again. The stress was just too much.

This post is not starting from the beginning. Fire, Shelter, Water, and Food need to be covered first. These are just some cool ideas I saw on Youtube and thought I would share. Stay tuned for more posts on this topic.

Perimeter Alarms are a good way to create a little piece of mind when you could use it the most. Even out camping sometimes just knowing nothing was rooting through your camp can help you sleep at night.

1. DIY Perimeter Trip Wire Alarm

2. Two DIY Mouse Trap Alarms for SHTF

3. PREPPING -Tips, Tricks & Know-how EP4. $1.00 perimeter trip alarms

See what researchers found when they tested a bottle of Fiji Water against a glass of tap water

Upworhy posted this great article, that has been thoroughly fact checked, on how gross bottled water (even the expensive ones) really are. Read the article for the particulars but here is a list of findings and a video.

  1. Bottled water is more expensive than tap water (and not just a little).

  2. Bottled water could potentially be of lower quality than tap water.

  3. The amount of bottled water we buy every week in the U.S. alone could circle the globe five times!

  4. Paying for bottled water makes us chumps.

  5. Bottled water is FILTHY.

  6. There are 750 million people around the world who don’t have access to clean water.

If you’re properly disgusted, here are a few ways you can help destroy the bottled water industry:

  1. Don’t buy bottled water. Get a reusable water bottle. The savings will add up.I carry a Brita® Sport Water Bottle everywhere connected by carabiner to my backpack or fanny pack!
  2. Rally your schools, workplaces, and communities to ban bottled water.
  3. Demand that your city, state, and federal governments invest in better water infrastructure.

 

7 Ways to Eat Good on a Hood Budget

 

  1. Choose Produce Not Packages
  2. Cook Big and Save Some for Later
  3. Soup Up Your Options
  4. Make a Plan and See Where Ya Values Are
  5. Season Your Food
  6. Join a Co-op or Local Community Garden
  7. Drink More Water

You can also read my previous post on how junk food works and my post on how to survive a fast food restaurant for some more tips.

A new, more healthy lifestyle is waiting for you. The first step is a FREE account at beachbodycoach.com/washu

8 Tips for Survival in a Food Desert

No, I haven’t lost my mind (well not about this).  No one wants you to eat fast food except for the fast food industry. It’s terrible for you. It makes you fat. It destabilizes economies and nations. It kills the environment. Read Fast Food Nation. See Super Size Me. If you’re really serious about getting or staying in shape, fast food restaurants are not on your path to success.

However, sometimes fast food feels like the only option. Long road trips, coworker lunches, the only place your child or childish companion will eat—these are all situations where you may be forced to enter one of these grand cathedrals to gluttony.

While the fast food companies have generally shown an blatant disregard for their customers’ health, they should be publicly shamed for our nation’s obesity epidemic. We have shamed them just enough that they are begrudgingly offering some menu items that have some nutritional value. They still can’t resist adding a little unneeded fat or extra high-fructose corn syrup just to spice things up, so it’s wise to take a buyer-beware approach when ordering your meal. Here are some tips to make healthier choices and some suggestions about the healthiest (relatively speaking) things to order at some of the major fast food chains.

1. Get less for your money. This may seem counter intuitive, but the so-called value meals really only offer you extra calories, saturated fat, sugar, and other diet killers. While it may seem like an unbelievable deal that you can get twice as many fries for only 19 more cents. Follow Nancy Regan’s advice and “Just say no!”. If you really want to save money, pack a lunch.

2. Discover your inner child. The best place to find a reasonably sized portion for an adult is, sadly, the children’s menu. Bowing to the horrible publicity created by childhood obesity, fast food companies have made the most improvements to their kids’ menus. In many restaurants, the kids’ meal is the only way you can get healthy sides like fruit or carrots. Don’t be ashamed to order the junior hamburger or even the kids’ meal. You might get a free toy in the transaction, Booya!

3. Stick to salads. A big problem with fast food is that many innocent-looking nuggets and patties are loaded with added fats, “flavorful” chemicals, and high-fructose corn syrup, which wreak havoc on your blood sugar levels. So, order the salad. You’re probably not going to be eating organic fruits and vegetables in these salads, but they’re probably less slathered with bad-for-you additives than the other options. Until you get to the dressing. Ask for oil and vinegar or a vinegar-based dressing like Italian. Also, most places give you enough dressing to dress several salads so use only half the packet of dressing or ask for a side cup you can squirt it into, and then dip your fork in the dressing before you take a bite of salad.

4. Beware of “theme” salads. It’s called a salad. It looks like a salad. It has lettuce. It must be a salad…right? Don’t be fooled by clever naming tricks.  A taco salad at most places includes all the unhealthy ingredients you’re trying to avoid. Use common sense when selecting a salad. Make sure all the ingredients are vegetables, fruits, and lean proteins that you recognize.

5. Have it your way. Remember the old Burger King jingle, “Hold the pickle, hold the lettuce, special orders don’t upset us”? Take them at their word—only don’t hold the pickle and the lettuce, and do hold the mayo and ketchup that includes high-fructose corn syrup. Ask if you can substitute the grilled chicken breast for the breaded chicken breast, wheat buns for white buns, or even lettuce cups for buns. (in California, we call that “protein style.”) Ask for extra veggies. And hold the “cheez,” especially if it’s spelled with a “z.” Tell them you’d rather salt the fries yourself. When you order the “healthy” grilled-chicken or fish sandwiches, make sure they’re not loaded with mayo or special sauces. Ask for salsa or mustard instead. Yes, you’re being picky. But, it’s your health that’s on the line here!

6. Watch what you drink. The most profitable menu items for restaurants are soft drinks. They cost almost nothing to make and what you get in return is tons of sugar and chemicals, and maybe, eventually, diabetes! Try to stick with unsweetened iced tea or water. And to play the broken record again, if you must get soda, get the small size.

7. A milkshake is not a drink. It will often be suggested that you wash down your burgers and fries with a frosty milkshake. Sounds good, right? You can tell yourself you’re getting your calcium! You’re also getting over 1,000 calories if you get a large size at some restaurants. Even the kid sizes come in at 300 plus calories. Your drink shouldn’t have more calories than your meal.

8. Hide from sandwhiches that sound like action movie titles. He grew up in the mean streets of South Boston. A boxing hero that has taken the law into his own hands, and now he’s back to clean up his home. He’s Big Mac! Or my favorite, The Baconator which sounds like a SyFy movie. If it sounds like it could beat you up don’t put it in your body.

How We Decide The 21 Day Fix Portions For Our Recipes (repost from tb3)

Original post by: Denis Faye

Believe it or not, converting recipes to 21 Day Fix container equivalents isn’t an exact science. In some ways, you might even consider it an art. Here’s an explanation of how it’s done.

The premise of creating the container system was simple. Divide a wide variety of healthy foods into a series of colored containers to help people learn how to eat right.

How We Picked What Foods Go Into Which 21 Day Fix Containers
The execution of the system, however, wasn’t so simple. Foods needed to be divided not only into various types of food (fruit, veggie, etc.), but they needed to be divided by macronutrients levels so people get a balance of protein, carbs, and fat. We also needed to consider calories by volume because sometimes the same amount of seemingly similar foods can have very different calorie amounts. This is why there are two fat containers: orange and blue. The foods in the orange containers have more calories by volume, so a serving would contain too many calories if measured in a blue container.

This is also why tomatoes are on the green list, but tomato sauce and salsa are purple. They may, basically, be the same food, but sauces tend to have more calories by volume, so a green container of loosely packed, chopped tomatoes and a purple container of marinara sauce have roughly the same calories. (Tomatoes straddle the line between veggie and fruit, which is another reason they make sense in either container.)

There were scores of choices like this that needed to be made—and oftentimes hotly debated. There were also the educational considerations. For example, treats replace a yellow container in the 21 Day Fix plans. The reason for this is that the foods in the yellow list are among the least important foods in the average diet (considering the green and purple both contain arguably healthier carbohydrate sources) so it made the most sense to sacrifice those if you want to be a little naughty.

Bringing Recipes Into the Picture
When recipes are built specifically for the 21 Day Fix, matching containers is easy. Ingredients are selected from the lists in container-friendly amount and there you go! But matching containers to recipes not necessarily built with the 21 Day Fix in mind is another story. Many of the ingredients aren’t included in the Fix and if they are, they’re at amounts different than the containers. The levels of protein, carbs, and fat need to be considered. Calories need to be considered. These considerations are multiplied by the already-mentioned considerations of the containers and, well, that’s a lot of considerations!

But wait, there’s yet one more consideration: what makes sense to you, the reader? Often, container choices can make complete sense scientifically, but maybe you see ingredients that you feel should have been better considered.

There’s also the consideration of which consideration to consider first! (Are we having fun yet?) Deciding this lends a high degree of subjectivity to the process.

So, we welcome you to be part of the conversation. If you have a question about the portion choices we’ve made in a particular recipe, come on over the Expert Advice section of the Team Beachbody Message Boards.

Or at least consider it.

A lot of data to process – Joe Rogan Experience #672 with Dr. Rhonda Patrick

I am still trying to process everything that was discussed on this episode. There is all kinds of good stuff in here about how your diet effects pain, how training in heat can help you deal with injury, and how your doctor might not really be the guy to go to for depression. Please enjoy and let’s process this together in the comments.

The following notes were done by the POWPERFUL u/JoshuaKevinPerry on reddit. If you found them useful tip him a couple bucks https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=26LWYHVA6V5QS

For podcasters show starts at 7:45

Today’s guest is Dr Rhonda Patrick https://twitter.com/foundmyfitness?lang=en she has a youtube channel that explains everything she specializes in, it’s good stuff. https://www.youtube.com/user/FoundMyFitness For sure, read the wikipedia articles. Let me assure you right now: there are dick jokes on the way. via youtube setup

1:00 https://en.wikipedia.org/wiki/Kombucha

1:30 http://www.npr.org/templates/story/story.php?storyId=5012154 horrifying story

2:30 http://www.ncbi.nlm.nih.gov/pubmed/25705824

5:30 http://www.ncbi.nlm.nih.gov/pubmed/22863164

6:00 https://en.wikipedia.org/wiki/Glutathione_peroxidase

6:30 http://www.ncbi.nlm.nih.gov/pubmed/18432918 http://www.ncbi.nlm.nih.gov/pubmed/9921710

8:00 https://en.wikipedia.org/wiki/FOXO3 http://www.ncbi.nlm.nih.gov/pubmed/23891001

13:11 http://namathneurocenter.com/

http://sports.yahoo.com/blogs/nfl-shutdown-corner/joe-namath-gets-results-from-hyperbaric-chamber-treatments-for-concussions-164511928.html

http://www.newsmax.com/Health/Headline/Joe-Namath-hyperbaric-oxygen-therapy/2015/05/17/id/645130/

17:00 http://ndt.oxfordjournals.org/content/27/suppl_4/iv11.full High-altitude seems to have ” decreased frequency of obesity, diabetes and coronary artery disease.”

18:00 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2938508/ post exercise ice baths

19:30 http://www.alzforum.org/news/research-news/cold-shock-protein-reinvigorates-synapses Definitely don’t try to give yourself hypothermia for brain health.

http://www.alzheimers.org.uk/site/scripts/news_article.php?newsID=2290

http://www.nature.com/nature/journal/v518/n7538/full/nature14142.html

24:00 https://en.wikipedia.org/wiki/Proinflammatory_cytokine

http://www.ncbi.nlm.nih.gov/pubmed/18382117

26:00 http://www.hindawi.com/journals/omcl/2014/402631/ Kayaks and Cryotherapy

30:00 http://www.ncbi.nlm.nih.gov/pubmed/911386 cold exposure and norepinephrine

https://en.wikipedia.org/wiki/Norepinephrine

32:00 Vasoconstriction is the narrowing of the blood vessels resulting from contraction of the muscular wall of the vessels, in particular the large arteries and small arterioles. The process is the opposite of vasodilation, the widening of blood vessels.

34:00 https://en.wikipedia.org/wiki/Targeted_temperature_management

34:30 “Dick Joke” Kappa

39:00 “No one lives forever, no one. But with advances in modern science and my high level income, it’s not crazy to think I can live to be 245, maybe 300.” -Joe Rogan

http://i.imgur.com/LBcxptV.jpg

45:00 http://www.pnas.org/content/early/2015/07/01/1506264112.full.pdf

http://www.bbc.com/news/health-33409604

49:00 http://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

52:00 https://en.wikipedia.org/wiki/Low-density_lipoprotein common terms-cholesterol

55:00 http://www.drhagmeyer.com/wp-content/uploads/2012/03/mucosal_barrier_degradation.gif

100:00 https://en.wikipedia.org/wiki/Stevia

105:00 http://www.crohns.net/page/C/PROD/VSL3000

sidebar https://www.youtube.com/watch?v=jsVgi8hoFFc

http://www.washingtonpost.com/news/speaking-of-science/wp/2015/01/29/you-can-earn-13000-a-year-selling-your-poop/

107:31 Topical anal creme?

127:39 http://cdn.roguefitness.com/media/catalog/product/cache/1/image/9df78eab33525d08d6e5fb8d27136e95/n/o/norma-tec-web6.jpg

http://www.roguefitness.com/normatec-mvp-recovery-system

Rogan should have an ebay auction on all the free shit he gets. Chairs, toilets, workout equipment.

133:00 http://journals.lww.com/nsca-jscr/Abstract/2013/06000/Heart_Rate_Variability_Threshold_Values_for.7.aspx

143:00 http://www.ncbi.nlm.nih.gov/pubmed/21876150

154:00 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3903052/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3057175/

Telomeres are an essential part of human cells that affect how our cells age. Telomeres are the caps at the end of each strand of DNA that protect our chromosomes, like the plastic tips at the end of shoelaces.

156:00 https://en.wikipedia.org/wiki/Cycloastragenol

218:00 https://en.wikipedia.org/wiki/Dynorphin

223:00 https://kungfuwithwashu.files.wordpress.com/2015/07/a781d-bd1.jpg

224:00 http://www.nature.com/news/super-muscly-pigs-created-by-small-genetic-tweak-1.17874

http://www.nature.com/news/crispr-the-disruptor-1.17673

233:00 https://en.wikipedia.org/wiki/Apolipoprotein_E

240:00 https://www.youtube.com/watch?v=Zhh4W24rwrw https://www.youtube.com/watch?v=QT0TqceznpQ

241:00 http://www.childrenshospitaloakland.org/main/news/omega3-fatty-acids-and-vitamin-d-may-control-brain-282.aspx

How Junk Food Works

Junk food is literally that, empty calories of energy that provide little nutritional value and usually are stored as fat. Yet junk food is irresistible and for good reason – companies spend tens of millions engineering it to be that way. It’s almost evil. Click below to get super educated on this matter. Thanks Josh and Chuck for letting us all know what’s up! All of the links for what is discussed in this episode are below the download link.

Download Episode HERE!!

How Junk Food Works, on HowStuffWorks

Is high-fructose corn syrup bad for you? 2009 SYSK episode

Encyclopedia of Junk Food and Fast Food, on Academia

The Extraordinary Science of Addictive Junk Food, on the New York Times

Junk food diet for weight loss? On the Mayo Clinic blog

RIP Cereals: 34 Parts of A Complete Breakfast That Are No Longer With Us, an SYSK slideshow

Your Apples Are A Year Old, on Food Renegade

Harmony of Body, Mind, and Spirit to Tune Your Human Machine