Jeff is reclaiming his unique digital identity with a sense of clarity.

Diet Quotes

I come across various little quips and quotes the more I read about diet and excercise in various places online and offline. Decided it’s time to start a list. I’ll more to this later as I find more.
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Flu Shot Q&A:
http://www.cdc.gov/flu/about/qa/flushot.htm

Why do some people not feel well after getting the flu shot?
The most common side effect of the flu vaccine in adults is soreness at the spot where the shot was given, which usually lasts less than two days. The soreness is often caused by a person’s immune system making protective antibodies to the killed viruses in the vaccine. These antibodies are what allow the body to fight against flu. The needle stick may also cause some soreness at the injection site. According to the Advisory Committee on Immunization Practices (ACIP), rare symptoms include fever, muscle pain, and feelings of discomfort or weakness. If these problems occur, they are very uncommon and usually begin soon after the shot and last 1-2 days.

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Chronic Cardio Links

http://fitnessforfunction.wordpress.com/2012/01/26/chronic-cardio/

http://www.marksdailyapple.com/chronic-cardio-2/#axzz2979kFXvU

http://www.marksdailyapple.com/forum/thread63751.html

http://crossfitmeanstreets.com/2010/09/08/chronic-cardio-is-forcing-your-body-to-kill-you-and-how-you-can-save-yourself/

http://paleohacks.com/questions/81844/what-is-chronic-cardio#axzz2976c86fS

http://www.marksdailyapple.com/forum/thread67113.html

http://www.marksdailyapple.com/why-you-shouldnt-burn-more-than-4000-calories-a-week-through-exercise/#axzz2979kFXvU

http://www.marksdailyapple.com/chronic-cardio/#axzz2979kFXvU
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Quick tip: try to get at least 30% of your total calories from protein because in a Danish study… People who got 30% of their calories from protein lost twice as much weight as people who ate less than 15% of their calories from protein and here’s why… Your body burns the most calories when digesting protein.

(use meat/fish for protien when possible – some vegan possibilities do exist, but it’s probably best to go with lean meat since it’s about as much ‘protien’ as you can get.. don’t go with protien shakes/bars after working out if you can help it because that’s processed food, and processed food is typcially worse for you than ‘real’ food because the processing drains some nutrients out… cheese/eggs is another ok food source… but watch it since cheese can be high fat — the process that creates cheese drains most carbs from cheese, which is why cheese is actually a diabetic friendly snack (unless your sugar is low and you need to spike it to get back to where sugar level needs to be, in which case a glass of milk or juice is better – milk has about 10 g of carbs per 8 oz serving. Juice has a lot more, and if you are really low is faster acting than milk because of that… also, as far as milk goes, skim or 1% is better than 2% or higher percentages milke like whole milk – reason is that fat content stops insulin from working… which is why type II diabetes exists in the first place… more fat in your body and food = slower time for your blood to absorb the carbs you throw at it to increase sugar levels).)
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A positive attitude is very important for successful weight loss and weight management. To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life.


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Flaxseed vs Fish Oil Pills — the solution… Take both if you can afford it.

http://www.webmd.com/heart-disease/news/20080912/flaxseed-oil-pills-vs-fish-oil-pills

http://www.genesmart.com/pages/fish_flax_confusion/85.php

http://www.livestrong.com/article/404266-flaxseeds-vs-fish-oil/

http://blogs.menshealth.com/bellyoff-nutritionist/fish-oil-vs-flax-oil-which-is-best/2011/02/11/
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http://www.mikemahler.com/online-library/articles/fat-loss/maxwell-sledgehammer-workout.html

The mechanics of the sledge swing are the exact opposite of the KB Swing: the effort is bringing the sledge down with as much force as possible. If you want an extra good workout, hold at the bottom of the handle, fists touching, and use a large, windmill-like overhead stroke to engage as much musculature as possible

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Caffiene is bad for you!
http://www.livestrong.com/article/282235-how-do-i-avoid-caffeine-withdrawal/

http://www.healingnaturallybybee.com/articles/mn5.php

http://www.starling-fitness.com/archives/2008/10/28/avoid-caffeine/

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Kettlebell tip: Get a stronger grip so as to avoid neck pain…

With the momentum of the swing, the exerciser is able to endure flexion and extension of the arms, without pain and can work an often under respected asset: the grip. When the grip is weak, the forearm is weak. Then the elbow and also the shoulder, which leads to neck pain. Point being: Don’t have a weak grip.

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Diet Soda is bad for you:
http://www.wnho.net/new_aspartame_studies.htm

http://www.streetdirectory.com/food_editorials/health_food/healthy_eating/your_diet_cola_is_killing_you.html
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Determine your BMI
There are several ways of measuring your ideal body weight. One of the most popular methods to gauge whether or not you are overweight is the body mass index (BMI). The BMI uses a mathematical formula that measures both a person’s height and weight in determining obesity. To calculate your BMI, multiply your weight by 703, and divide the answer by your height in inches. Divide this figure by your height again.

(Weight in Pounds x 703) / (Height in Inches) = BMI

For example, a 250-pound person at 5’10″ would have a BMI of 35.86. People with BMIs of 25 and above are considered to be overweight. Having a body mass index over 30 places you at risk for developing obesity-related medical conditions such as diabetes, high blood pressure and coronary artery disease. A BMI over 40 indicates that a person is morbidly obese.

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The President’s challenge isn’t just for kids…
https://www.presidentschallenge.org/challenge/adult.shtml

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Caffiene has an impact on blood sugar! No wonder diet soda is not good for you, and coffee is/was slowly killing me (did have a couple of cups today – mixed sugar free hot chocolate in with it, so asking for major trouble — and now it’s the end of the day and am feeling that major trouble… caffiene headache… ouch… if you’ve never had a low sugar incident from diabetes, imagine the same sort of sensation as caffiene headache but more dehydration – like the front of forehead from temple to temple ‘feels like a dried sponge looks’ … some don’t feel that way when low/high, but when I’m low that’s how I feel.)

http://www.mayoclinic.com/health/blood-sugar/AN01804

http://diabetes.webmd.com/news/20050309/caffeine-tied-to-blood-sugar-problems

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Dirt Cheap Weight Set – learn to recycle! 🙂
http://fitsupermom.com/at-home-improvements/
http://www.designboom.com/contest/view.php?contest_pk=17&item_pk=19008&p=1
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http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html – dumbbell only full body workout

http://amerryrogue.blogspot.com/2012/05/tractor-tires-cinder-blocks-sledge.html – Tractor Tires and Cinder blocks
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Kettle Bells are suppossed to be an awesome way to burn calories and work out… Going to post some interesting links about them here:
http://www.fourhourworkweek.com/blog/2011/01/08/kettlebell-swing/
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http://life.familyeducation.com/foods/weight/46752.html

Make a fist and observe the size of it. This is about the size of your stomach.

…A fistful is still plenty of food to sustain your life, give you energy, release excess fat stores, look great, feel great, and get healthier.

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http://www.huffingtonpost.com/2012/03/28/weight-loss-success-habits_n_1348488.html#s372882&title=Brian_AFTER

Strategy #1: Be Very Specific
When we make goals that are vague, like “I want to lose weight,” we set ourselves up to fail.

Motivation happens when your brain detects a difference between where you are and where you want to be. When you are specific about your goal (I want to lose 10 pounds), that difference is clear, and your brain starts throwing resources (attention, memory, effort, willpower) at the problem. A clear target looks something like this: “I want to weigh 135 pounds. I weigh 155 now, so that’s a difference of 20 pounds.”

Being specific gives you clarity because you’ve spelled out exactly what success looks like. That means more motivation — and better odds of success.

Strategy #2: Create An OK-To-Eat Plan
Faced with unexpected temptations — the dessert menu, the catered work lunch — we end up eating things that sabotage our weight-loss goals. The best way to guarantee you make the right choices is to create an “if-then” plan:
“If the dessert menu arrives, I’ll order coffee.”
“If I am at a business lunch, I’ll have a salad.”
Studies suggest that coming up with safe-to-eat plans makes you two to three times more likely to reach your diet goals.

Strategy #3: Track Your Success
To stay clear about that gap between where you want to go and where you are now, monitor your progress. Keep getting on that scale; mark the days you exercise on a calendar.

Another thing: When you think about the progress you’ve made, stay focused on how far you have to go, rather than how far you’ve come. If you want to drop 20 pounds, and you’ve lost 5 so far, keep your thoughts on the 15 that remain. When we dwell too much on how much progress we’ve made, it’s easy to feel a premature sense of accomplishment and start to slack off.

Strategy #4: Be A Realistic Optimist
As much as we want to believe otherwise, losing weight isn’t easy. It turns out that it’s important to accept this.

Believing you will succeed is key, but believing you will succeed easily (what I call “unrealistic optimism”) is a recipe for failure. Take it from the women, all obese, who enrolled in a weight-loss program in one study. Those who thought they could lose weight easily lost 24 pounds less than those who knew it would be hard. The successful dieters put in more effort, planned in advance how to deal with problems, and persisted when it became difficult.

So don’t try to tamp down your worries — they can help prepare you for shape-up challenges.

Strategy #5: Strengthen Your Willpower
The capacity for self-control is like a muscle: It varies in strength from person to person and moment to moment. Just as your biceps can feel like jelly after a workout, your willpower “muscle” gets tired when you overtax it.

To strengthen it, pick any activity that requires you to override an impulse (such as sitting up straight when your impulse is to slouch), and add that to your daily routine. And take baby steps. Instead of going junk-free overnight, begin by eliminating, say, those chips you eat by the bag, and substitute them with a fruit or vegetable.

Hang in there, and sticking to your diet will become easier because your capacity for self-control will grow.

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When someone starts a new exercise program, they often experience muscle soreness. The more intense and “unfamiliar” the program, the more intense the muscle soreness.

This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to “protect and defend” the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.

This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue.

When this happens the body protects the tissue. The muscle becomes inflamed and slightly swollen with

fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few

weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you

worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.

Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated in those first couple of weeks become

discouraged and quit!

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http://www.experienceproject.com/question-answer/Which-Would-You-Rather-Be:-A-Hungry-Free-Man-Or-A-Contented-Slave/582714

There was a dog who was bound on a chain, before a butchers shop. Came along a wolf, looked at him and asked: “Now, how did you get that well fed?” The dog asnwers “I have to guard that door behind me, and get a slab of meat every day for it.” The wolf replied “I could gaurd a door too…seems to be profitable.” Dog says “well, you definitely should, why not ask my master?” Wolf looks at dog, noticing the neck of the dog being almost naked and sore from the chain, and when he proposes the dog to come for a walk,. the dog can’t he’s chained to the wall. So wolf says: “Sorry, but I’ll be rather free and hungry than fat and chained…”

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http://everydaysystems.com/bb/viewtopic.php?t=8787

Giving it 100% is way easier than 97% because that little “just this once” monster sneaks in there and creats a battle every time no matter if he wins that round or not!

JUST DO IT!!!
No excuses. No more thinking about it. Not tomorrow. It’s simple. Just Do It…..and do it NOW!

it’s what you do consistently day in and day out that will matter most in the long run

leave out all the self berating! You don’t deserve it because perfection is only an illusion…everyone slips up now and then.

It doesn’t matter if you fall flat on your face. What matters is what you do next.

let it go, and move along.

Being hungry is NOT an emergency red-alert situation. There are people who would like you to think it is. Many of them are somehow involved in selling food.

Habits take time to form. There is no known way to expedite or rush this process.

“Excess on occasion is exhilarating. It prevents moderation from acquiring the deadening effect of a habit.”
W. Somerset Maugham

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https://www.facebook.com/nosdiet

“Success consists of going from failure to failure without loss of enthusiasm.”
– Winston Churchill

So don’t eat when you’re hungry. Don’t eat when you’re depressed. Don’t eat when you’ve seen a good number on the scale and you think you can afford a few extra calories. Eat when it’s time to eat, just like thin people did for thousands of years.

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when you are sore, work out some more! Working out again helps get the heart and lungs pumping which means circulating your blood around to remove the lactic acid built up on your muscles from previous exercise.

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Great Abs are made in the Kitchen.

You can’t out-train bad nutrition.

I am the master of my fate, I am the captain of my soul.

There are just three rules and one exception:
No Snacks
No Sweets
No Seconds
Except (sometimes) on days that start with “S”
That’s it. Do that and you’ll probably lose most if not all of your excess weight.

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insulin + available protein = 90% reduction in proteolysis, while insulin + no available protein = 45% reduction in proteolysis.</blockquote>


And here’s the takeaway:

Every time you stimulate insulin production by eating carbohydrates, you need to eat some complete protein with it—or instead of rebuilding your muscles and tissues, your body will continue to disassemble itself to get that protein. And the higher your blood sugar spikes, the more your body will disassemble itself anyway. Are you seeing the problem? When you eat, insulin signals your body to stop eating itself…but only if you’ve eaten protein, and only if your blood sugar isn’t spiking.

Every time you eat candy or drink a soda by itself, not only are you signaling your body to store fat…you’re disassembling your own muscle.

It’s even worse. That ‘healthy’ mid-afternoon apple or orange, to keep your blood sugar up? Same problem. And remember the food pyramid? Those “7-11 servings of heart-healthy whole grains” we’re all supposed to be eating every day? How are you going to stuff eleven servings into three meals?

You’re not: you’re going to snack.

That’s what we’re advised: never, ever let yourself get hungry. Keep your bloodstream filled with sugar and insulin at all times! So that’s what we do. Crackers, bagels, muffins, corn chips, rice cakes, cookies, danishes…all low-fat, of course.

And, even worse, low-protein. Being grain and sugar-based, snack foods contain little protein—and the protein they do contain is incomplete. (Corn and wheat are deficient in lysine, one of the essential amino acids.) If your body is short on any essential amino acid, it will still have to disassemble itself to get the one it needs, regardless of how much of all the others are available.

Every time you eat high-sugar, protein-deficient food—even whole fruit and “heart-healthy complex carbohydrates”—you’re making yourself fatter and weaker.

Conclusion:

Snacking Makes You Fat, And Snacking Makes You Weak.

This explains a lot, doesn’t it? Why so many joggers can pound out hundreds of miles and still squeeze up muffin tops? Why so many cyclists can spin for thousands of miles and still have to stuff a beer gut into their Lycra? Why even the skinny ones often look like famine victims—not like strong, healthy, capable humans? And why you never look like the people in the magazine ads, no matter how long you spend on the hamster wheels at the gym?

This helps explain why so many vegans (especially raw vegans) appear scrawny and malnourished. Fruit might have some nutrients in it, but it’s still essentially protein-less sugar.

… Stop eating birdseed (‘grains’) and diesel fuel (‘vegetable oil’).
Start eating real food.

“No one can hurt you without your permission.” – Ghandi

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the application of the information is the key to success:

Ingredient #1: Think Differently
Ingredient #2: Believe Differently
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Interesting link about Marathon Monks who do a 1000 day challenge of their own sort…
http://halikhan.org/blog/general/marathon-monks-and-the-1000-day-challenge/
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http://en.wikipedia.org/wiki/Kaih%C5%8Dgy%C5%8D – another link about the monk’s challenge
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http://www.bikramyogavancouver.com/blog/post333.php – interesting article on a guy who did 1000 days of yoga.
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http://cookdingskitchen.blogspot.com/2011/10/1000-day-challenge.html – article about the ‘Lenten Challenge’ – sort of a 1000 day challenge for martial artists… which is sort of based on the Buddhist monk challenge listed above.

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URBAN NINJA LINKS
http://www.urbanninjablog.com/ – interesting little article on living in Thailand for under 1000 dollars a month!

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Outer order contributes to inner peace, so spend some time organizing bills and tackling the piles in the kitchen.

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That which doesn’t kill you makes you stronger is more than a cliché with P90X—it’s your life.

Short-term goals are nice. It’s one way to stay in the game. But if you want to make a worldwide impact, then put your energy into the long-term goals.

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