Retrouvez toutes les discothèque Marseille et se retrouver dans les plus grandes soirées en discothèque à Marseille. Blog by Max - Motza, Bet Zeit to Har Hazeitim The fab 4 set out from Motza, cold for the first 10 minutes, at least until we began the climb up to Har Harzl. Things Everyone Should Know About Low- Carb Dietsistock. Last week, my staff nutritionist Laura Schoenfeld wrote a guest post for my blog called “Is a Low- Carb Diet Ruining Your Health”. Perhaps not surprisingly, it has caused quite a stir. For reasons I don’t fully understand, some people identify so strongly with how many carbohydrates they eat that they take offense when a suggestion is made that low- carb diets may not be appropriate for everyone, in all circumstances. In these circles low- carb diets have become dogma (i. Followers of this strange religious sect insist that everyone should be on low- carb or even ketogenic diets; that all carbohydrates, regardless of their source, are “toxic”; that most traditional hunter- gatherer (e. Paleolithic) societies followed a low- carb diet; and, similarly, that nutritional ketosis—which is only achievable with a very high- fat, low- carb, and low- protein diet—is our default and optimal physiological state.
Cut through the confusion and hype and learn what research can tell us about low- carb diets. On the other hand, I’ve also observed somewhat of a backlash against low- carb diets occurring in the blogosphere of late. While I agree with many of the potential issues that have been raised about low- carb diets, and think it’s important to discuss them, I also feel it’s important not to lose sight of the fact that low- carb diets can be very effective therapeutic tools for certain conditions and in certain situations. With this in mind, here are 7 things I think everyone should know about low- carb diets.#1: Paleo does not equal low- carb, and very low- carb/ketogenic diets are not our “default” nutritional state, as some have claimed. Some low- carb advocates have claimed that most traditional hunter- gatherer societies consumed diets that were very low in carbohydrates. I’ve even seem some suggestions that nutritional ketosis was “the norm” for these cultures. These claims are false. The majority of studies have shown that traditional hunter- gatherer (HG) societies typically consume between 3. Yet even these cultures—such as the traditional Inuit—often made an effort to obtain carbohydrates from berries, corms, nuts, seaweed, and tubers whenever they could, as Richard Nikoley has recently detailed on his blog. What’s more, contrary to popular claims, studies have shown that it’s unlikely the Inuit spent much time—if any—in nutritional ketosis. Incorporating play into my weekly routine helped my anxiety and workaholism more than anything else. It was such a massive relief to hang out with my friends and have. The Face Full of Alien Wing-Wong trope as used in popular culture. A creature reproduces by impregnating another species. This can be a very literal. What is a low carb diet, really? When can a low carb diet be beneficial? Should everyone follow a low carb diet? Or, can a low carb diet ruin your health? Their high protein intake would have prevented ketosis from occurring. With virtually no historical examples of human beings following ketogenic diets for any significant length of time, and few examples of very low- carb diets, it’s difficult to imagine how these diets could be considered our “default” nutritional state or the optimal approach for most people.#2: Low- carb diets are incredibly effective in certain situations. Lest low- carb advocates think that I am anti- low- carb, I’d like to reiterate that both the research and my clinical experience suggest that low- carb diets can be incredibly effective therapeutic tools for certain conditions. These conditions include (but aren’t limited to): Overweight and obesity. High blood sugar, metabolic syndrome, diabetes (both type 1 & type 2)Traumatic brain injury. Epilepsy. Parkinson’s disease. Alzheimer’s disease. Other neurological conditions. PCOSI have personally witnessed some remarkable transformations using ketogenic diets therapeutically in my practice. I recall an 8. 4 year- old woman who came to see me complaining of dementia and early- onset Alzheimer’s. She was losing her memory and cognitive abilities at an alarming rate. After just two weeks on a ketogenic diet, this progression not only halted, it reversed: her memory returned, her mind was sharper, and she was far less confused and disoriented. Her family (and her doctor) were stunned, and could hardly believe the changes they were seeing. Yet as impressive as very low- carb (VLC) and ketogenic diets can be in certain situations, that does not mean that these diets may not have some undesirable side effects over the long term—some of which we’re only beginning to understand. For example, as I discussed with Jeff Leach from the American Gut project in a recent podcast, some preliminary research suggests that long- term ketogenic/VLC diets may cause adverse changes to the gut microbiota. It’s worth noting that many of these fibers are found in foods with moderate to high carbohydrate content—foods that would typically be excluded on very low- carb diets. It’s important to note, however, that the beneficial bacteria- starving effects of ketogenic/VLC diets can be at least partially offset by consuming non- digestible, fermentable fibers like resistant starch and non- starch polysaccharides that don’t count toward daily carbohydrate intake. This is something I recommend to all of my patients following low- carb diets)#3: The fact that ketogenic/VLC diets work therapeutically for certain conditions does not make them appropriate in all circumstances, for all people. This assumption is a basic failure of logic, but it’s remarkable to see how often it happens. A person has a life- changing experience with a VLC diet, so they assume that their friend will have a similar experience. Or a clinician that works primarily with people suffering from neurological conditions has great success with ketogenic diets, and then makes the assumption that all people (regardless of their health complaints) will benefit from them. This is akin to saying that since people with hemochromatosis (a genetic condition that causes iron overload) need to limit their iron intake, everyone should consume foods that are low in iron. The belief that “everyone” will benefit from one particular dietary approach—no matter what it is—ignores the important differences that determine what is optimal for each person. These include variations in genes, gene expression, the microbiome, health status, activity levels, geography (e. When it comes to diet, there is no one- size- fits- all approach. Some people may thrive on a long- term, low- carb diet. I have patients and even a family member in this category. And maybe you’re one of them too. But that doesn’t mean everyone will have this experience. If you talk to practicing clinicians who work with patients on a daily basis, or spend any amount of time in internet forums or the comments sections of nutrition blogs, you’ll find numerous reports from people who either experienced no benefit from or were even harmed by following a low- carb diet. What blows my mind is that the “low- carb zealots” seem completely incapable of accepting these reports at face value. Instead, they’ll argue that anyone who doesn’t succeed with low- carb is either doing it wrong, cheating, or somehow imagining their symptoms. What’s the more likely explanation here? That everyone who gets worse with a low- carb diet is either incapable of following directions, weak- willed, or delusional? Or that a low- carb diet simply does not work for everyone? Here’s an example: “A low- carb diet is effective for treating type 2 diabetes. Therefore, eating too many carbohydrates led to this condition in the first place.”This is like saying: Restricting iron is helpful in hemochromatosis patients. Therefore, consuming too much iron is what caused hemochromatosis in the first place. A low- FODMAP diet helps patients with Irritable Bowel Syndrome (IBS). Therefore, eating FODMAPs caused IBS in the first place. A low- histamine diet alleviates the symptoms of histamine intolerance. Therefore, histamine intolerance is caused by eating too many histamine containing foods. Or, more ridiculously, since wearing a cast on your arm will help the broken bone heal, the reason you broke your arm in the first place is because you weren’t wearing a cast. It’s true that VLC/ketogenic diets are effective for improving the metabolic markers associated with type 2 diabetes. But that doesn’t mean that eating too many carbohydrates led to the condition in the first place. It is certainly possible (and indeed likely) that eating too many refined and processed carbohydrates, in the form of flour and sugar, contributes to diabetes. But I have not seen a single study suggesting that eating whole- food carbohydrates (e. On the contrary, reviews of prospective studies looking at the relationship between fruit intake and diabetes have found that those with the highest intake of fruit had the lowest incidence of diabetes. For example, there are numerous studies showing that low- carb and ketogenic diets can help with weight loss and metabolic problems. Studies have also shown that calorie- restricted diets, protein- sparing modified fasts, and even low- fat diets can also be effective treatments. They may be able to reverse their condition by following a high- protein, moderate- carbohydrate, moderate- fat diet (such as the Paleo diet with 3. I just mentioned. In #1 above, I referenced studies indicating that most hunter- gatherer societies consumed about 3. These carbohydrates came from starchy tubers and plants, whole fruit, and in some cases, honey. We also have evidence of specific ancestral populations—such as the Kitava, traditional Okinawans, and Tukisenta—that consumed between 7. When it comes to macronutrients, quality is much more important than quantity for most people. Final thoughts. I hope this helps to clarify some of the confusion that has surrounded this issue. Low- carb diets are an effective therapeutic tool in certain situations, and one that I (and many other clinicians) use in my clinical practice. That said, it’s equally true that low- carb—and especially VLC and ketogenic—diets are not appropriate in all circumstances, and they are certainly not our “default” or optimal nutritional state. Sadly, it doesn’t seem to matter how much scientific evidence, clinical experience, and common sense is brought to bear on this question: those who preach and follow low- carb dogma will not be swayed. How to Cure Anxiety — One Workaholic’s Story, Six Techniques That Work. Charlie Hoehn was a full- time employee of mine during the making and launch of The 4- Hour Body. It was an intense period. In this post, Charlie will share his M. E. D. There are six techniques in total. If you haven’t already, be sure to read his previous post on preventing burnout. Enter Charlie. Do you feel a constant sense of dread? Do you have trouble breathing, relaxing, and sleeping? Do you worry that you’re losing control, or that you’re going to die? In other words: are you trapped in your own personal hell? I’ve been there (here’s the backstory), and I know what it’s like. Shallow breathing, tension in the gut, chest pains, rapid heartbeat. Anxiety destroys your confidence, your productivity, your relationships, and your ability to enjoy life. For a long time, I thought I was going crazy. I was convinced that something horribly wrong was about to happen. I tired and afraid all the time, and I didn’t know how to shake it. One half of me pretended to be normal while the other half tried to keep it together. I tried everything: meditation, yoga, high- intensity workouts, long runs, therapy, therapy books, keeping a journal, super clean diets, extended fasting, drugs, deep breathing exercises, prayer, etc. I even took a six- week course, made specifically for men who wanted to overcome anxiety. What I discovered is that the most effective “cures” for anxiety are often free, painless, and fun. When I was doing the six techniques I cover in this post on a daily basis, I was able to get back to my normal self in less than one month. It’s my sincerest hope that this post helps you eliminate your anxiety, once and for all. Surprisingly, it’s not as hard as you think. Enjoy Guilt- Free Play with Friends“A lack of play should be treated like malnutrition: it’s a health risk to your body and mind.”— Stuart Brown. When I asked Tim for his advice on overcoming anxiety, he said, “Remember to EXERCISE daily. That is 8. 0% of the battle.”I completely agree. Exercise is scientifically proven to reduce anxiety, stress, and depression. But what’s the best type of exercise? Running on the treadmill for an hour? Doing hundreds of sit- ups? Self- inflicted torture via P9. X? People only do them because they think getting in shape has to be a punishment. Exercise does not have to feel like work; it can be play. In other words, physical movement that gets your heart racing, causes you to sweat, and is legitimately FUN for you and your friends. You don’t have to track your time, measure your heart rate, or count your calories. Forget all that noise. Just focus on having fun while moving around with your friends. In my experience, the best forms of anxiety- reducing play are outdoor sports. They are social (more than one person is required), mildly competitive, and cause everyone to break a sweat in the fresh air and sunshine. However, any fun play activity that you can do on a regular basis with your friends should work. Almost every weekend, my friends and I play home run derby or go to the driving range. For me, taking batting practice or hitting golf balls is the most rewarding form of play. Plus it gives me an excuse to move around outside for an hour or two. I also take frequent trips to the park with an Aerobie Flying Ring (a flat rubber Frisbee that flies really fast). The Aerobie is perfect for playing because I have to call up a friend to join me, and we both end up running around chasing it. Playing with an Aerobie at the House of Air trampoline house in San Francisco. Incorporating play into my weekly routine helped my anxiety and workaholism more than anything else. It was such a massive relief to hang out with my friends and have guilt- free fun again. Playing helped me decompress and unplug from work, which actually made me more productive. After each round of catch or home run derby, I would return to my laptop feeling light and happy. And to my surprise, I was able to produce better work at a faster pace. My brain was operating at a higher level because it was happy, playful, and recharged. And I wasn’t the only one who attested to a boost in productivity and creativity because of play. I told her to come pick me up so we could play catch. We drove over to a park and played with the Aerobie for two hours in the sun. The next day, she sent me this message: All work and no play makes Jack an anxious boy — literally. Isolating yourself erodes your health, and sitting in a chair all day is a recipe for neuroses. Get off the Internet, turn off your screens, and go have guilt- free fun playing with your friends! You’ll be less anxious, less lonely, more relaxed, and a whole lot happier. DO IT NOWSchedule a daily reminder to Play. Ask a friend, co- worker, or neighbor to play catch. Search Yelp. com for “co- ed sports” or “improv comedy,” then sign up. For a negligible fee, you get to be surrounded by fun people who like to play. Totally worth it. You can take baby steps toward playing more, of course. You could invite a friend on a long walk, or play catch instead of drinking coffee, or take a date to the driving range. The important thing is to schedule guilt- free fun with good people. FREQUENCYAim for 3. Reducing your anxiety through play only takes 2% of your total time each week, but it’s up to you to decide that your happiness is worth the effort. Try not to think of play in terms of costs. This is an investment in your health and happiness, with a guaranteed return. RESOURCESAerobie Flying Ring. This is the best toy for playing catch. It’s light, durable, portable, and extremely fun. Charlie’s Play Picks. Check out my list of fun activities and toys. Play by Dr. If you want to read more about the science behind play and its essential role in fueling happiness, pick up a copy of this book. Also worth reading: The Play Deficit (article) by Peter Gray. Unplug from All Sources of News“Learning to ignore things is one of the great paths to inner peace.”— Robert J. Sawyer. It took me a long time to see it, but the news was my single biggest source of anxiety. The websites I was reading each day talked non- stop about crime, corruption, economic breakdown, and the end of the world. As a result, my fear of being attacked spun out of control. I became obsessed with protecting myself from every possible threat. I researched what to do if I was arrested and thrown in jail. I spent hundreds of dollars on food and equipment that I hoped would save me in the event of a disaster. There was nothing inherently wrong with preparing for an emergency, but obsessing over apocalyptic scenarios, every day, for months on end? One day, it finally dawned on me: my fear of an imaginary future was destroying my ability to enjoy the present. And what planted those seeds of fear? The news. When I made the commitment to cut the news out of my life completely — no TV, no conspiracy sites or “truth deliverer” blogs, ignoring / blocking every sensationalist link I came across on social media, etc. The negative information I removed from my conscious awareness freed me from the confines of other people’s frightening narratives. I replaced the scary news with positive, joyful, and fun information. For instance, I listened to uplifting songs and standup comedy. I watched improv, and classic funny & happy movies. I read fun books that sparked my imagination and touched my soul. It really helped. Of course, I didn’t bury my head in the sand. I still talked with my friends, who would inevitably bring up the noteworthy events that took place that week. And I was always surprised to discover that. I was alive, and the world kept turning. That was about it. The information you allow into your conscious awareness determines the quality of your life. In other words, you are what you think. If you are subsisting on content that’s unsettling, anxious, and soulless (see: the news, reality shows, horror movies, books written by hateful authors, porn), your mind will become stressed, scared, and cynical. But if you are consuming content that’s joyous and playful, your mind will become happy and loving. Simple as that. DO IT NOWCut anxiety- inducing information – especially the news – out of your daily routine completely! If your friends are watching the news in the same room, either change the channel or go do something else. If a scary headline appears in your Facebook feed, don’t click it – block it. There’s no need to subject yourself to unhealthy unrealities. Replace those unsettling thoughts with positive content that will uplift you. COSTFree. RESOURCESThe “Anti- News” List. My favorite anxiety- fighting content. Just remember: Sad people tend to focus on the lyrics, while happy people just listen to the music. Don’t over- analyze the deeper implications of the art; just enjoy how it makes you feel. BONUS POINTS: Flip the Shut- Off Switch. Whenever I’m feeling burned out, I have to force myself to unplug. I relocate to a scenic environment where the skyline isn’t cluttered with buildings or human activity, then I disconnect from every device with a screen for a minimum of 2. That means no texting, no calling, no email, no Facebook, no Instagram, and no Seinfeld. Only nature, face- to- face interactions, and books are allowed. Unplugged nature vacations are incredibly refreshing. My mind always feels like a stuffy room that gets a sudden rush of fresh air. Instead of feeling tired all day long from a steady diet of internet content, I’m rejuvenated by real life again. Give yourself permission to stop working and unplug. Don’t feel guilty for taking time off. This isn’t an escape from the real world – it’s a chance to reconnect with it. Consistent Bedtime & Afternoon Naps“My girlfriend asked me, . Every anxious person I’ve met has either been in denial about how little sleep they get, or they’re overlooking the fact that they’re going to bed at random hours every night.
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