All Posts tagged weight loss

Got Fit?

Looking for a way to get a daily workout that is guaranteed not to get stale and boring?

Do big gyms with steep monthly fees full of exercise maniacs intimidate you?

What if you could get your KIDS excited about exercise and keep your entire family fit?

We’d like to introduce you to fitness poker! Draw five cards from a standard deck, match them to the corresponding cards on the Fitness Poker sheet and perform the exercises listed!  You’ll likely never get the same hand twice and the exercises are easy to get done either all at once, or spaced throughout the day.  They target all the major muscle groups and can give you a full body workout every day.

Dr. Erik started with an idea to challenge his kids to exercise before they sat down to watch any TV this summer.  In a discussion with the guys in his Bible study, he found out the idea had already been on the popular TV show “Shark Tank” as the FitDeck – available at www.fitdeck.com.  We cannot sell this idea to you, but we can offer our version of it to you for free.

Download your exercise sheet HERE and start having FUN getting FIT!

 

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Cravings – Part 2

Cravings Part 2: Becoming a Fat Burner

Welcome back!!  In Cravings Part 1 we discussed why we have cravings.  It is because we have become sugar burners and our bodies have forgotten how to burn fat efficiently as a fuel source.  You may be wondering “Why?”

How You Became a Sugar Burner:

Over a period of years your body has experienced an onslaught of exposure from high loads of sugar, grains and toxins.  The constant bombardment has resulted in your body’s leptin receptors, located on your hypothalamus to get damaged and are no longer recognizing the presence of leptin.  Without those receptors recognizing leptin we can experience:

1)      CRAVINGS

2)      Lose the ability to effectively burn fat.

3)      Weight gain that doesn’t respond readily to diet or exercise

4)      Sleep disturbances

5)      Decrease in sex hormones

6)      Mal-absorption problems and gut disturbances

Solution:

            4 Rules:

1)      Eliminate sugars

2)      Eliminate grains and starches that quickly turn into sugars

3)      Feed your body nutrient rich, fresh vegetable (JUICING IS AWESOME for this)

4)      Switch your fats from rancid fats to healthy fats

i.      Rancid fats: Canola oil, vegetable oils, margarine, shortening

ii.      Healthy fats: Coconut oil, grapeseed oil, olive oil, REAL butter!

Key Steps for Success:

1)      Protein with breakfast

2)      Healthy Fats included in every meal

3)      No Snacking (Hunter gatherer diet)

4)      No eating after dinner

5)      Surge training (http://fitlife.tv/transforming-workout-in-only-15-min-a-day/) burns sugars and increases fat burning between workouts.

I know how hard it can be to eliminate sugar and grains from your diet.  Unfortunately it is the only way to allow your receptors to heal.  The average person needs to be strict for 60-90 days.  Once you begin to see that your body is healing, increased energy, weight loss, normalized BP/cholesterol scores, decrease in inflammatory related pain etc. you can begin to reintroduce fruits in the form of berries.

Wheat is 99% genetically modified and even whole wheat can cause inflammation in the body.  I encourage people to never go back to wheat, rather learn to use the ancient grains (spelt, amaranth, quinoa, barley, rye, etc.) or gluten free flours as alternatives.

The key is to start simple and develop good routines.  Don’t start by making elaborate foods and buying a bunch of expensive new flours and ingredients.

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Nutrition Made Simple

When it comes to nutrition, the more simple we can make the rules, the easier it will be to plan meals.  In this article, I’ll lay out my 5 rules for healthy eating in simple terms so you can begin to enjoy better health.

Nutrition Rule #1:    Eat more of the stuff God made, more the way he made it.

If it grows out of the ground or eats stuff that grows out of the ground, go ahead and eat it.  There are caveats to this that will be addressed later in this article.

Nutrition Rule #2:    If it is in a box, package or has an expiration date more than 15 days from now, don’t eat it.

This is not food, it’s a food-like product that’s been processed, modified and laden with chemicals that make it look, smell and taste good, but it will slowly poison you.  Processed foods are the #1 cause of heart disease, cancer, diabetes and most other diseases that have exploded over the past 3 decades.  (This is a caveat to Rule #1 – many food products have healthy-sounding ingredients in them but they are not good for you)

Nutrition Rule #3:    If it won’t rot, mold or go stale on the counter in 5 days, don’t eat it.

Refer to Rule #2 on this one.  Most of the products that pass will also pass this rule.  Food is alive.  Food-like products are not.

Nutrition Rule #4:    Eat most of your carbohydrates in the morning.

Carbohydrates are found in fruits, vegetables, grains and beans.  They are sources of quick energy and if they are unused by your body’s activities, they will be put into long-term storage (fat).

***Major caveat to all of the rules listed above:  Avoid wheat at all costs – even whole wheat.  There isn’t time to go into all the details on this, so you’ll just have to take my word for it. If you want to know why, read Wheat Belly by William Davis, M.D.

Nutrition Rule #5:    Eat more fat, especially in the evening

Yes, I said eat MORE fat.  Make sure, however, that it’s good fat.  The best sources of fat you can get are nuts like cashews, hazelnuts, walnuts and pecans; olive oil; and the king of all fats – coconut oil.  The health benefits of coconut oil are too numerous to list in a short article like this, but for starters it’s heat stable for cooking and the medium chain triglycerides can be used as an instant energy source for your nervous system.  The lauric acid present in coconut oil has also been shown to be an important immune system modulator.  All 70,000,000,000,000 of your cells are surrounded by a double layer of fat.  If you don’t eat fat, your body can’t make new cells and if you eat bad fat, your body will make cells out of the junk fat and you’ll be made of  crappy cells.

I hope you’ve learned at least one new thing by reading this.  Remember, you don’t have to be perfect to start, but you have to start to be perfect. To learn more about a healthy lifestyle visit:  http://www.weldfamilyclinic.com

 

Dr. Erik

 

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