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Can Too Much Cardio Prevent Weight Loss?

If you’re busting your butt daily with some insane gut-busting routine you could possibly be doing more harm than good..

In western cultures like we have here in the United States, we have been taught that in order to lose weight, you have to pound the pavement running, hit the exercise bike or the treadmill, and start burning those calories! And forget about eating what you want…

At first glance, it makes sense.. Sweating and breathing heavy, working hard, and running all those miles… Surely the pounds must just be melting off, right?

This isn’t entirely true…

As with anything else, too much of one thing can end up being really bad for you.

Excessive cardio exercises are really hard on your feet, knees, and back. It’s also really hard on your heart. It can increase the risk of a heart attack by adding scar tissue and cardiac plaque.

Here are just a few of the studies done on the effects of excessive cardio:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3538475/

https://www.sciencedirect.com/science/article/pii/S0735109715075452

https://globalnews.ca/news/3810972/too-much-high-intensity-exercise-can-be-bad-for-your-heart-study-says/

It also puts your body in a state of anabolism, which means it will start to burn the most effective source of energy first, which is your muscle, not your fat. Ever notice how chronic marathon runners look stringy and unhealthily lean? That’s why. They have to pack on carbs just to keep from losing muscle mass.

So, you want your body to burn fat, not muscle. Yes, you want to take in less calories than you burn to lose weight, but you don’t have to give up your favorite foods.

==> This video explains more about the science behind using your body’s natural processes to your advantage, and lose 10-15 pounds in a short amount of time without starving yourself, or doing crazy hard workouts which you’ll be unlikely to stay committed to for long anyway.

 

Educate yourself, and invest in yourself.

You are your most important asset.

Remember, it’s all about balance.

 

Thanks for reading ~ LC

Fruits and Veggies to Avoid While Trying to Lose Weight

So, you want to lose belly fat…

While it’s true, whole fruits and veggies are good for you, some are better than others. If you’re trying to lose weight and rid yourself of some extra flab, you’ll want to avoid, or at least keep these to a minimum, and possibly only have them as an occasional indulgence. Especially this one…

  1. Tropical Fruits: This includes pineapple, papaya,mangoes, bananas, and the like. They contain more calories and sugar than other fruits. While they are certainly a better dessert alternative than a slice of key lime pie, they aren’t as effective to weight loss as berries or apples.
  2. Potatoes: The starch found in all varieties of potatoes is what really loads up the calories. Other starchy vegetables that might not be as obvious include carrots, beans, corn, squash, and green peas.
  3. Foods labeled “Fat Free”: Products containing this common statement are notorious for containing excessive amounts of processed sugar. Additionally, some fatty foods can actually help you lose weight by suppressing your appetite, which in turn can cut your daily calorie intake. Olive oil, almond butter, and Greek yogurt are all good “fatty food” choices that can also help you lose weight. To see more, check out Eat This, Not That’s article on8 Fatty Foods That Make You Skinny“.

“Best Diet Tips” also has a really great and informative article on the “Best and Worst Vegetables to Help You Lose Weight“.

In short, the lower the food is on the Glycemic Index, the better they stabilize blood sugar between meals and help to curb your appetite.

Please, become aware of what you are actually putting into your body. Your body will thank you for it.

Thanks for reading ~ LC

Fear: What it Means to Me

“If you want small changes in your life, work on your attitude. If you want big and primary changes, work on your paradigm.” – Stephen Covey

 

When I was a little girl, I had no fear. I didn’t know anything about the consequences of my actions. When I failed, I tried again. I didn’t worry what other people thought. I was like a sponge, learning every day, making discoveries, making mistakes, and learning from them.

Think about it, when you’re a child learning to walk, you’re going to fall. That failure isn’t going to scare you into giving up You just do it again. And again, and again. You don’t worry about what other people think, you just keep doing it until you learn. It’s built in. You haven’t been taught fear yet.

As we grow older, fear begins to creep in. Outside influences slowly begin to mold our personalities and behaviors, and take a major role in how we formulate our opinions. We aren’t even aware this is happening.

We learn about worry.

We learn about responsibility.

We learn about consequences.

We develop habits. Some good, some bad.

We form relationships. Some good, some bad.

If you’re reading this, you probably got to a point in your life where you realized what you’ve been doing and how you’ve been living your life doesn’t feel right anymore.

You need something to change.

That’s what happened to me.

I drank so much my brain felt like mush.

I was overweight.

I could be really mean sometimes, even to the people I  love the most.

I had no drive, no ambition. I was stuck in a daily cycle that didn’t include anything related to self-development or self-improvement, only self-loathing and self-destruction.

I surrounded myself with like-minded people, and together we dwelt in our “happy” toxic world where we all  judged other people, hated those who were successful or physically fit, and anyone else who wasn’t as miserable as us. I acted as if I didn’t care what other people thought, but deep down I really did, and I hated myself for what I had become.

I had all these dreams and grand ideas but I never took any action, never had any follow through.

Never once did I ask a successful person how they did it. I just sat back and would growl to myself, “Must be nice..” Never once did I think about what it took for that person to be where they are today or how much work they must’ve put in to get there.

Fear had completely engulfed me and I either didn’t know it, or I just didn’t accept it and ignored it.

Fear had me in its mighty grip, grasping tighter every day.

Fear of financial problems.

Fear of my health.

Fear of disappointment.

Fear of acceptance.

Fear of life.

No fear of death, though. I had truly gotten to a place where I didn’t care if I lived or died.

 

Today I don’t let fear rule any aspect of my life.

I’m working on going back to that no fear mentality I had as a small child.

I’m comfortable with my body. It’s not picture-perfect, but I’m not overweight anymore.

I love learning new concepts and sharing what I’ve learned in the hopes of helping others achieve a better quality of life.

I’m not afraid of being wrong or failing anymore. I look at failure as an asset. Something to build on.

I don’t fear my financial situation anymore. It’s still not ideal but I’ve taken steps to educate myself on budgeting and saving for retirement. I’ve shifted my focus on what I can gain later rather than instant gratification.

I quit drinking and wasting time in a bar with the people I thought were my friends. They were really just acquaintances who had the same fears as me, and we just fed off of each other. We were in the same downward spiral pulling each other further and further down.

Turns out, they don’t even miss me. No one from that part of my life ever calls me to ask where I am. They don’t care.

I’ve started forming more healthy relationships with people who have what I want out of life. People who pick each other up instead of judging and putting people down.

I’ve traded negativity for positivity.

I read every day instead of watching TV.

I exercise every day.

I research every day.

I write and brainstorm every day.

I learn every day.

I improve just a little bit every day, and since I’ve made that change, my life has improved immeasurably!

I’m not afraid to try new things, I’m not afraid of change. Change is inevitable. Now that I’ve gotten more comfortable with the concept of change, I no longer fear it.

Change for the better is a good thing, and change for the worse is a learning experience. Which is a good thing.

In order to change your life you have to change your paradigms. In order to change your paradigms, you have to change your attitude.

I’ve found that it’s much easier and more efficient to change myself than it is to change everyone and everything around me, to suit me.

To have a better life, it takes work. But it’s totally worth it!

Don’t give in to fear.

Take action! Change your inner circle of friends if you need to. Nothing is more important than your personal well being. Because without that, you can’t be helpful to anyone else.

 

Thanks for reading ~ LC

 

Synergy: More Bang for your Buck

Eating whole foods provides a better balance of nutrients than just taking vitamins. The reason is the way the nutrients work together to maximize absorption.

An example of this is the way spinach improves the heath of your eyes.

Spinach contains both lutein and zeaxanthin. These two carotenoids offer a power punch of vision protection. You can increase your macular pigment which helps protect your eyesight within a few weeks just by increasing the amount of spinach you eat.

According to the American Optometric Association both lutein and zeaxanthin working together help to maintain healthy cells in the eyes by filtering high energy blue wavelengths of light, which are harmful to the eyes.

WebMD has an interesting article that can help get you started with research on the perfect food combinations.

And here’s a really handy chart and article to help you find out which foods work best together. Try playing around with some of these. You might even come up with your new favorite recipe!

In the meantime, try this Spinach and Grapefruit salad.. (*hint: The grapefruit helps your body absorb the iron from the spinach!)

 

Spinach and Grapefruit Salad

Ingredients:

  • 1 cup baby spinach
  • 1/2 orange bell pepper
  • 6 grape tomatoes
  • A few slivers of red onion
  • 1/2 grapefruit, cut into wedges
  • 1/2 avocado
  • Small handful of walnuts
  • Drizzle of EVOO
  • Sprinkle of lemon juice
  • A few cilantro leaves
  • Sprinkle of toasted wheat germ

Method:

  • Throw everything but wheat germ in a bowl and mix well
  • Sprinkle the toasted wheat germ over top
  • Enjoy!

**If you zest the lemon before squeezing it you could sprinkle that over top too!

 

Garlic Green Beans

Recipe: Garlic Green Beans

Here’s a great, clean side dish that can accompany a variety of foods.

Ingredients:

  • 1/4 lb fresh green beans, trimmed

  • 1 tsp garlic, minced (about 1 clove)

  • 1/4 tsp aleppo (or chili flakes)

  • 1 tsp EVOO

  • 3 tsp Ghee (or clarified full fat butter)

  • ~1 lemon, zest

  • Kosher salt, fresh cracked pepper to taste

Method:

  • Blanch the green beans in boiling water with salt for 2 min

  • Drain and submerge in an ice bath to shock it and stop the cooking process

  • Heat the EVOO and Ghee in a saute pan on medium heat

  • Add the garlic and aleppo, saute until fragrant, 15-30 sec. Do not burn the garlic.

  • Add in the blanched green beans, and toss to coat evenly with the garlic and oil/butter

  • Add kosher salt and fresh cracked pepper to taste

  • Put the beans on a plate and grate some fresh lemon zest over top

  • Enjoy!

Sunrises and Sunsets

I like sunrises better. They’re quieter.

A chance to meditate and plan the upcoming day.

A chance to reflect on the day before.

A chance to be grateful to see another day begin.

I like to ride my bike to the lake in the dark and see the sunrise. I like the mist and the morning dew. There’s little to no traffic. The loud assholes haven’t hit the roads yet.

Peaceful.

Serene.

The feeling that it’s a brand new day and you can mold it as you please.

Sunsets are cool too, but they’re not as quiet or comforting. There’s still traffic moving too fast, assholes blowing their horns like their time is more important than anyone else’s…

Not by the lake though.

There’s more foot traffic than at dawn, but still pretty peaceful.

A chance to reflect on the day.

What good did I do today?

What good shall I do tomorrow?

Sunsets are a time to unwind and begin to relax.

I like sunrises and sunsets. Especially at the lake.

I think I’ll ride there tomorrow for the sunrise.

New Way of Thinking

Bad Attitude = Bad Habits = Bad Work Ethic = Bad Life

Being the victim is a choice.

~LC

Starting out my day by writing down what I’m grateful for has made my life so much better, and it worked almost instantly!

Sure, I still get mad sometimes but I deal with it in a different way now. Instead of dwelling on whatever pissed me off all day, and getting angrier and angrier, I’ve learned to let it go. Focusing on what I’m grateful for helps me focus on what needs to get done. I know that if I want to continue to grow both professionally and personally, I need to also grow spiritually, and for me that starts with practicing gratitude every day.

Even if it’s something as simple as a sunrise, or having indoor plumbing, or anything else I often take for granted until I miss it, anything helps. I’ve come to realize I’m much happier just appreciating what I have as opposed to being pissed off about something I don’t possess or have control over.

I know it’s ok to want more out of life, and to strive to improve, but perfection will never happen. And that’s ok too. I know as long as I’m moving forward and improving myself every day, I’ll be a lot less stressed.

In my experience, if I get angry about something that isn’t perfect, it ends up ruining both mine and someone else’s day, and no progress is made.

Too many people seem to be focused on the small picture. They are greedy and always ask, “What’s in it for me?”

Maybe if those same people tried practicing gratitude, tried helping out others more, and stopped having the attitude of, “Well I’m not going to do a good job because I don’t get paid enough.”, they might actually get a raise or promotion. They might even actually be able to be happy!

Or maybe not.

All I know is what works for me. And what works for me is having a good attitude even when things aren’t going well. Overcoming challenges with grace and a good attitude are what helps me grow and be happy. And when I’m happy, I can be helpful to other people. And being helpful to other people makes me happy.

And so on, and so on…

Thanks for reading ~ LC