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Monday, February 12, 2018

Intermittent fasting

The Promise

 
Why cut back every day if you could drop pounds by watching what you eat only a couple of days a week? That's the logic behind intermittent fasting, a weight loss approach that's become more popular over the past few years.
There are different versions, but the general idea for all of them is that you eat normally some days of the week and drastically reduce your calories on other days.
Some plans encourage you to skip food entirely for up to 24 or 36 hours at a time. On others, such as the Every Other Day Diet and the 5:2 Fast Diet, you can have some food but only get about one fourth of your regular calories.
Some research shows that intermittent fasting works. In one study, overweight adults who cut calories by 20% every other day dropped 8% of their body weight within 8 weeks. They also had less inflammation.
The possible secret behind the diet's health-boosting benefits: Fasting puts your cells under a mild stress.  Scientists think that the process of responding to this stress, on your low-calorie days, strengthens cells’ ability to deal with stress and potentially fight off some diseases.

What you can and can't eat 

 
You can eat mostly what you want on days when you don’t fast. But to lose weight and get the nutrients you need, you should stick to healthy foods and limit treats like dessert and processed foods.
On fasting days, you’ll eat very little food or none at all.
For example, the Every Other Day Diet says to eat no more than 500 calories during each fast day.
Another program called the 5:2 Fast Diet involves eating 5 days a week and fasting for the other 2 days, when women can get no more than 500 calories and men no more than 600. That’s a quarter of the amount you likely eat on the days when you don’t fast. Whether you eat those calories in one sitting or spread them across micro-meals throughout the day is up to you.


Level of Effort: Hard

Limitation:  

It’s not easy to skip most of your calories a few days a week and rely mostly on water, coffee, and tea to keep you feeling full. You’ll need a balanced meal plan to eat in moderation on your so-called "feast" days, despite their name. You can indulge in a treat occasionally, but that's about it if you want to see results.

 
Cooking and shopping: 

 
You can continue your regular cooking and shopping, as long as you stick to mostly healthy foods. 

 Packaged food and meals? No.

  

Exercise

How much you exercise  is up to you. But obviously, you’re not going to have a lot of energy for that on your fasting days. The creators of the Every Other Day diet studied people doing cardiovascular exercise (like biking) while on the alternate-day fasting plan and found that they were able to maintain muscle mass while fasting. 

 

 

Does It Follow Restrictions/Preferences?

You choose what food you eat, so you can make it work with food restrictions -- whether you're vegetarian  or vegan, high- or low-carb, avoiding fat, etc. But it's worth noting that you could have side effects like fatigue, weakness, and headaches.

What Else You Should Know

Cost: None beyond your shopping. In fact, because you will eat much less 2 to 4 days per week, your grocery costs should go down.
Support: There are several books and websites detailing variations on the basic idea of fasting a few days a week. So though there's no single destination for support, there are plenty of resources once you've decided which version of the plan appeals most to you.


Most of the intermittent fasting diets recommend cutting back to 500-600 calories on fasting days. In general, for many people this would be medically safer and easier than not eating at all on those days.
Remember to drink enough on fasting days to prevent dehydration.  And you’ll need to eat a healthy diet on days that you don’t fast.

 

 

Sunday, February 11, 2018

It is vanity?

Laban could neither justify himself nor condemn Jacob, therefore desires to hear no more of that matter. He is not willing to own himself in fault, as he ought to have done. But he proposes a covenant of friendship between them, to which Jacob readily agrees. A heap of stones was raised, to keep up the memory of the event, writing being then not known or little used. A sacrifice of peace offerings was offered. Peace with God puts true comfort into our peace with our friends. They did eat bread together, partaking of the feast upon the sacrifice. In ancient times covenants of friendship were ratified by the parties eating and drinking together. God is judge between contending parties, and he will judge righteously; whoever do wrong, it is at their peril. They gave a new name to the place, The heap of witness. After this angry parley, they part friends. God is often better to us than our fears, and overrules the spirits of men in our favor, beyond what we could have expected; for it is not in vain to trust in him.


Genesis 31:43-55

 

43 Then Laban replied to Jacob, “The daughters are my daughters, and the children are my children, and the flocks are my flocks, and all that you see is mine. But what can I do this day to these my daughters or to their children whom they have borne? 44 So now come, let us make a covenant, [a]you and I, and let it be a witness between [b]you and me.” 45 Then Jacob took a stone and set it up as a pillar. 46 Jacob said to his [c]kinsmen, “Gather stones.” So they took stones and made a heap, and they ate there by the heap. 47 Now Laban called it [d]Jegar-sahadutha, but Jacob called it [e]Galeed. 48 Laban said, “This heap is a witness between [f]you and me this day.” Therefore it was named Galeed, 49 and [g]Mizpah, for he said, “May the Lord watch between [h]you and me when we are [i]absent one from the other. 50 If you mistreat my daughters, or if you take wives besides my daughters, although no man is with us, see, God is witness between [j]you and me.” 51 Laban said to Jacob, “Behold this heap and behold the pillar which I have set between [k]you and me. 52 This heap is a witness, and the pillar is a witness, that I will not pass by this heap to you for harm, and you will not pass by this heap and this pillar to me, for harm. 53 The God of Abraham and the God of Nahor, the God of their father, judge between us.” So Jacob swore by the fear of his father Isaac. 54 Then Jacob offered a sacrifice on the mountain, and called his [l]kinsmen to [m]the meal; and they ate [n]the meal and spent the night on the mountain. 55 [o]Early in the morning Laban arose, and kissed his sons and his daughters and blessed them. Then Laban departed and returned to his place.

Friday, January 19, 2018

Best and Worst Foods for Bloating

Feeling puffed up after a meal? Keep your digestive system humming along by eating flat-belly foods and avoiding those that bloat.
Where does bloating come from? Most people will pass gas 12 to 25 times a day. We all want a flat stomach all the time because of Google images of a fitness model.
After you eat and drink, food and liquids take up space inside your stomach and intestines, and that means some expansion.
A ballooned belly doesn't necessarily indicate that something is wrong with what you eat, but if your abdomen is too swollen to squeeze into your jeans, you may want to identify the belly bloaters in your diet.


Worst: Broccoli, cabbage, kale 

 Kale, broccoli, and cabbage are cruciferous vegetables, which contain raffinose — a sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat. But don't shun those healthful greens just yet. 


So keep eating the green stuff, but keep your portions in check. And if you absolutely can't part ways with even a gram of your kale, steam it: Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less space in the GI tract, It won't eliminate or prevent bloating altogether, but it may make your veggies easier to digest. 

 Worst: Legumes 

  It's probably not news to you, but beans, along with lentils, soybeans, and peas are gas-causing foods. These little guys are basically bursts of protein in a pod, but they also contain sugars and fibers that our bodies can't absorb. So when legumes reach the large intestine, your gut bacteria take the lead and feast on them. This process leads to gas and can balloon out your waist.

Combine legumes with easily digestible whole grains, like rice or quinoa. Your body will eventually get used to them. 

 

Worst: Dairy 

 If you feel gassy after a few slices of cheese or a bowl of cereal with milk, you may be lactose intolerant, which means your body lacks the necessary enzymes to break down lactose (the sugar found in dairy products). That can cause gas to form in the GI tract, which may trigger bloating.

So before all that gas gets to you, steer clear of dairy products and opt for the many lactose-free or nondairy alternatives out there. The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help people digest foods that contain lactose. 

 

Worst: Apples 

 An apple a day may save you a trip to the doctor's office, but it does not keep the bloat away. High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people can't tolerate.

 Apples are a great snack, however: One fruit provides an average of 4.5 grams of protein and around 10% of your daily vitamin C requirement, so don’t give up on them altogether. 

 

 

Worst: Salty foods 

Eating high-sodium foods can trigger water retention, which can balloon you up, Sass says. Avoiding sodium isn't as simple as steering clear of the saltshaker, however. The CDC reports that about 90% of Americans consume more sodium than is recommended for a healthy diet (2,300 mg per day for most people, and 1,500 mg for adults over 50, and people with diabetes, high blood pressure, and high risk of hypertension). 

 

 

Best: Cucumber 

 People use cucumbers to reduce puffiness under their eyes—and you can eat them to do the same thing for your belly. The vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling.

 

 

Best: Bananas 

 Foods rich in potassium—like bananas, plus avocados, kiwis, oranges, and pistachios—prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating. Bananas also have soluble fiber, which can relieve or prevent constipation. 


Best: Papaya 

 The enzyme contained in papaya (papain) helps break down proteins in your GI system, which makes digestion easier. Sass says that the tropical fruit also has anti-inflammatory properties, as well as fibers that support a strong digestive tract. 

 

 

Best: Asparagus 

 Asparagus is an anti-bloating superfood. Sure, it makes your urine smell, but it also makes you pee, period—helping you flush all that excess water, thus relieving any discomfort and bloat. 

 

 

Best: Yogurt with probiotics 

 Get some of those good bacteria into your gut! Called probiotics, they help regulate digestion and champion the overall health of your digestive tract. Sure, you can take probiotic supplements, but you may as well get a breakfast out of it.

So eat your bloat away with a yogurt that has active cultures. You can sweeten it with a little honey, jam, or granola.

 

Best: Fennel seeds

 You can find fennel and fennel seeds in breads, sausages, and other meat dishes. You can also chew on the seeds directly or sip on a fennel tea at the end of a meal.

 

 

Best: Ginger 

 Ginger is a natural anti-inflammatory and an all-star digestive aid. It soothes the digestive system and relaxes the muscles of the digestive tract, which can relieve bloating, Sass says. It also contains an enzyme that absorbs proteins, thus reducing protein-induced puffiness and gas. 

 

 

Best: Peppermint and chamomile tea 

 If you're feeling stretched out after dinner, you can sip on a hot cup of peppermint or chamomile tea. Both kinds relax GI muscles to help dissipate the gas that causes your stomach to bloat. Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort.

 

 

 

 

 

Thursday, January 18, 2018

Keep moving on

If Jacob were willingly consumed with heat in the day, and frost by night, to become the son-in-law of Laban, what should we refuse to endure, to become the sons of God? Jacob speaks of God as the God of his father; he thought himself unworthy to be regarded, but was beloved for his father's sake. He calls him the God of Abraham, and the fear of Isaac; for Abraham was dead, and gone to that world where perfect love casts out fear; but Isaac was yet alive, sanctifying the Lord in his heart, as his fear and his dread.


Genesis 31:36-42

 

36 And Jacob was wroth, and chode with Laban: and Jacob answered and said to Laban, What is my trespass? what is my sin, that thou hast so hotly pursued after me?
37 Whereas thou hast searched all my stuff, what hast thou found of all thy household stuff? set it here before my brethren and thy brethren, that they may judge betwixt us both.
38 This twenty years have I been with thee; thy ewes and thy she goats have not cast their young, and the rams of thy flock have I not eaten.
39 That which was torn of beasts I brought not unto thee; I bare the loss of it; of my hand didst thou require it, whether stolen by day, or stolen by night.
40 Thus I was; in the day the drought consumed me, and the frost by night; and my sleep departed from mine eyes.
41 Thus have I been twenty years in thy house; I served thee fourteen years for thy two daughters, and six years for thy cattle: and thou hast changed my wages ten times.
42 Except the God of my father, the God of Abraham, and the fear of Isaac, had been with me, surely thou hadst sent me away now empty. God hath seen mine affliction and the labour of my hands, and rebuked thee yesternight.

Tuesday, December 12, 2017

When to sleep and not to workout

Most people that know me, I like to workout but there are times when we should rest and sleep.
I know that people have gained weight in Halloween then Thanksgiving came and now Christmas is here.
Like most people, they have eaten too much so they are working out to get in shape.
I believe that being active are important but there are times that you will fell asleep in a drop of a hat so SLEEP.
Sleep is important for workouts because reducing the risk of injury and allowing muscles to recover from exercise. Lack of sleep weakens the immune system, making people more likely to become sick — which means missing workouts. Sacrificing sleep has also been tied to weight gain, cardiovascular disease and diabetes, among other health problems. Of course, regular exercise provides a lot of benefits, too, including sounder sleep.
On a side note for sleeping health is here:
 That going to bed late, particularly if you’re using electronic devices and sitting under bright lights before bedtime, shifts the body’s circadian rhythms later. But people still need around eight hours of sleep per night. So if you get up after six and a half hours to work out, “you’re essentially exercising during your biological night.

Monday, December 11, 2017

Trust in Him, alone

Laban could neither justify himself nor condemn Jacob, therefore desires to hear no more of that matter. He is not willing to own himself in fault, as he ought to have done. But he proposes a covenant of friendship between them, to which Jacob readily agrees. A heap of stones was raised, to keep up the memory of the event, writing being then not known or little used. A sacrifice of peace offerings was offered. Peace with God puts true comfort into our peace with our friends. They did eat bread together, partaking of the feast upon the sacrifice. In ancient times covenants of friendship were ratified by the parties eating and drinking together. God is judge between contending parties, and he will judge righteously; whoever do wrong, it is at their peril. They gave a new name to the place, The heap of witness. After this angry parley, they part friends. God is often better to us than our fears, and overrules the spirits of men in our favor, beyond what we could have expected; for it is not in vain to trust in him.


Genesis 31:43-55

 

43 Laban answered Jacob, “The women are my daughters, the children are my children, and the flocks are my flocks. All you see is mine. Yet what can I do today about these daughters of mine, or about the children they have borne? 44 Come now, let’s make a covenant, you and I, and let it serve as a witness between us.”
45 So Jacob took a stone and set it up as a pillar. 46 He said to his relatives, “Gather some stones.” So they took stones and piled them in a heap, and they ate there by the heap. 47 Laban called it Jegar Sahadutha, and Jacob called it Galeed.
48 Laban said, “This heap is a witness between you and me today.” That is why it was called Galeed. 49 It was also called Mizpah, because he said, “May the Lord keep watch between you and me when we are away from each other. 50 If you mistreat my daughters or if you take any wives besides my daughters, even though no one is with us, remember that God is a witness between you and me.”
51 Laban also said to Jacob, “Here is this heap, and here is this pillar I have set up between you and me. 52 This heap is a witness, and this pillar is a witness, that I will not go past this heap to your side to harm you and that you will not go past this heap and pillar to my side to harm me. 53 May the God of Abraham and the God of Nahor, the God of their father, judge between us.”
So Jacob took an oath in the name of the Fear of his father Isaac. 54 He offered a sacrifice there in the hill country and invited his relatives to a meal. After they had eaten, they spent the night there.
55 Early the next morning Laban kissed his grandchildren and his daughters and blessed them. Then he left and returned home.

Monday, November 6, 2017

You need friends?

Friends can be fickle sometimes, in which case they may either betray you or simply drop you. Or, you may find it hard to make friends because you're new to an area or you've just not found it easy to connect with others for one reason or other.

Not having friends is hard and can leave you feeling lonely, down and even depressed. Being social creatures, we all need others we can rely upon, people we can share stories with and unload our worries onto from time to time. Helping yourself to transition past not having friends is akin to a journey––one in which you need to be very gentle with yourself.

  Remember that this situation is temporary. All things pass, and so too does the state of not having friends. Whatever the reasons are for not having them right now, you can tell yourself that this is only a temporary hitch in your life. It is probable that this is a time in your life where you need to have some time alone to realize what you're capable of; to realize what it means to have a true friend, in place of people who simply come and go in your life.
  • Keep your feelings in a journal. Writing them out can help you to work out what is causing you to feel sad or afraid about the lack of friends in your life and will also help you with clues about what to do to improve your situation. Letting the thoughts continue to swirl around your head unformed can be unhelpful and confusing––writing will help you to sort it all through.
 Find things to do. It is important to focus on doing something that can keep you happy and energized in spite of the lack of friendships. This might be a hobby, volunteering, studying or learning new knowledge, learning a new language, taking up computer programming for fun, gardening, cooking or baking, playing guitar, and so on. Choose pastimes and interests that you can really get involved in.

 
Choose some activities that guarantee you'll come into contact with other people. If you don't have friends, you won't find them at home. Getting out and about is essential to finding new friends and people with similar interests to yours. Take up a sport, hobby, night class or join a club, group or volunteer organization where you can meet other people. It can be helpful to choose some activities that don't involve the same people you see each day at school, work, etc., as this will broaden the people you come into contact with, thereby increasing your chances of finding people with whom you really click. 
 
 
Be friendly. No matter where you are or what you're doing, be friendly to others at all times. Be civil. Always have a smile at the ready, be ready to nod as you pass by people and greet people when you see them. If you don't feel up to conversing with others, at least say hello and ask how people are. Simply being polite and friendly will cause people to be attracted to you.
  • You may be very shy. Use your smile as a shield, to suggest that you're approachable even though you're shy. You don't have to say a lot to people; just show interest in them. "Hi, I'm Mary, what's your name?" is an easy way to start a conversation.
  • Complimenting people on their clothing or hairstyle (but only if you mean it) is also a great way to show people that you're interested in talking to them.
 
 
 
Travel: If you find yourself visiting other places, remember that traveling involves meeting new people, so be open to find and enjoy whatever piques your interest; you just might end up with a friend. As long as you are friendly and polite, being a tourist isn't so different from who you are at "home". Just be yourself. If you do meet someone who is innately friendly with you, don't be afraid to ask people for email contact addresses and Skype names so that you can stay in touch long distance. 
 
 Go online. Make friends in cyberspace. If you're able to connect with people who have the same interests and sense of humor as you, this can be a fantastic way to make friends. You may even get to meet up some day. 
 
 Hang out with your siblings. Yes, sometimes they can be annoying, but put any differences and fights behind you because you have to put up with your family until the day you die. It's easier and better to be friends than fighting siblings. 
 
 
Don't be ashamed. Don't see this as a big issue, friendships cannot be forced and if another person decides they don't want to be your friend, that's their choice and is not a reflection on your self-worth. As time goes on, you'll realize that having a few very solid good friends is always worth a great deal more than lots of shallow ones who drop you the instant you cease to serve their purposes. Be strong and look for the people who really matter; indeed, bad situations are often the best test of who will really stand by you, so always look for such people.