Vi Shape Shake Update

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I’ve been on this since February 1. I drink a shake for breakfast and for supper. I’m taking a Vi supplement,  too.  I eat a healthy (LCHF) lunch. I exercise 2 times a week, but I need to do that at least 3-5 times a week. 

Results in 11 days?

▪ 3.2 lbs lost
▪ blood pressure low even with reducing my meds
▪ daytime blood sugar levels are in the normal range. 3 of the last 5 readings were the lowest yet
▪ waist size now 36
▪ my family and friends notice the change

This is working. I can help you make it work for you.  If you’re local, be on the lookout for an upcoming tasting party I’ll be hosting. If you want to make your new start today, order your shake and other healthy supplements, energy drink,  etc here: 

http://jimmyjohnsonfw.bodybyvi.com

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12 Amazing Exercise Benefits That Aren’t About Weight Loss

The good news for you is that the benefits of exercise go beyond the calorie burn:

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1. Relieves Stress & Anxiety
Exercise releases norepinephrine, which can regulate and reduce your stress response. It can also improve overall mood and alleviate depression through endorphins that provide feelings of euphoria. Yoga and Pilates also focus on proper breathing, which can be a coping mechanism for short- and long-term stress.

2. Improves Learning & Memory. Working out stimulates new neural growth patterns in the brain. Exercise causes the brain to release chemicals that may prevent the breakdown of the hippocampus, which is thought to prevent the onset of Alzheimer’s disease.

3. Improves Self-Esteem & Body Image.
“You never regret a workout” is a popular motivational saying, and it’s quite true! The endorphin boost and sense of accomplishment attained post-workout improves self-worth. A combination of our physical gains (Think: more pronounced muscles, less body fat) and improved mood helps us feel better about ourselves.

4. Strengthens the Heart
Our cardiovascular system contains one of the most important muscles in the body, the heart. Just like the other muscles in the body, exercise improves the heart’s overall function and efficacy. When the cardiovascular system works efficiently, it provides more oxygen, nutrients and energy to your body throughout the day. If you’re feeling low in the middle of the workday, take a brief walk to get the heart pumping and blood flowing to boost your energy and performance. According to the CDC, aerobic activity can lower your risk of cardiovascular disease, increase “good” cholesterol (HDL), decrease triglycerides and lower blood pressure.

5. Builds Stronger Bones
Our bones thin as we age, putting us at greater risk for osteoporosis and bone fractures that can reduce our quality of life. Weight-bearing (high- or low-impact) and muscle-strengthening exercises build and strengthen the bones as well as the muscles that surround them. Nonimpact exercises like yoga or tai chi can improve balance, posture and flexibility, which may reduce exercise-related injuries.

6. Promotes Quality Zzz’s
Exercise has been shown to reset the circadian rhythm. After a workout, the body’s internal temperature returns to baseline and signals the brain that it’s time for sleep. Try to give yourself at least an hour or two to wind down post-exercise, otherwise those endorphins can keep you going!

7. Provides a Bonding Experience with Loved Ones. With everyone buried in technology these days, it’s nice to have a reason to get out and enjoy the real world with friends and family. Take a class, walk your dogs, play a sport or go for a jog with your workout partner. Having a network of friends also helps keep you on track. It’s much easier to come up with excuses when you only have yourself to rely on.

8. Improves Mood
Exercising outdoors can help ensure adequate production of vitamin D. This vitamin has been linked to cognitive function, and inadequate levels have been linked to mood swings. Catching a few rays while exercising (with sun protection) may actually lessen depressive symptoms.

9. Increases Metabolism
Working out can burn calories, but did you know it can also help burn them while you’re sleeping? Muscle cells require more energy (calories) in comparison to fat cells at every point throughout the day. The more muscle mass you have, the more calories you’ll burn. As we age, we lose muscle mass and become less efficient at protein metabolism. This is why strength training is so important for older adults.

10. Improves Digestion
Exercise can relieve constipation and help those with digestive disorders like inflammatory bowel disease and liver disease. It can also decrease the risk for colon cancer and ulcers. Stress is another contributor to digestive issues, which can be reduced with regular exercise.

11. Reduces Disease Risk
Exercise can actually help prevent diseases like prevent Type 2 diabetes, stroke, metabolic syndrome and even some forms of cancer. Because exercise burns energy (or calories), it makes the body more efficient at using glucose (a type of sugar) and clearing it from the blood. If you already have diabetes or prediabetes, exercise can help regulate blood sugar levels. It’s just another benefit of taking a stroll after dinner!

12. Decreases Appetite
For many, exercise can be an appetite suppressant. While this may be a physical result for some, it can also be mental. After torching all those calories in the workout, exercise may actually encourage smarter food choices.

Read the rest here:  http://blog.myfitnesspal.com/12-amazing-exercise-benefits/

Live Better with Daily Health Post 10 Warning Signs That Your Body Is Lacking Water

Thirst may be annoying at times, but it should never go ignored. Water actually makes up over two-thirds of the healthy human body.  It lubricates the joints and eyes, aids digestion, flushes out waste and toxins, and keeps the skin healthy.

That’s why you should always make sure to drink water throughout the day and before and after meals.

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Many people don’t realize how much water they lose everyday and end up chronically dehydrated.

Diabetics, burn victims and athletes are at a higher risk of dehydration than the average person.

Here’s a list of warning signs of dehydration that you should pay attention to:

1. Heart Palpitations

When the normal water content of your body is reduced, it upsets the balance of minerals (salts and sugar) in your body, which affects the way it functions .

Heart palpitations typically occur when there is low potassium and low sugar levels in the blood. This can cause from premature contractions of the heart’s upper chambers (atria) or the lower chambers (ventricules).

Low magnesium (through excessive sweating or diarrhea) may also lead to abnormal heart rhythm.

2. Bad Breath

Saliva protects your teeth from decay, disease and cavities by forming a protective barrier around them and helping clear food particles on and between your teeth.

When you become dehydrated, you do not produce as much saliva. The reduced cleaning action of the saliva allows bacteria to grow, causing bad breath.

Dry mouth also makes you more likely to develop rapid tooth decay and gum (periodontal) disease.

3. Food Cravings

“When you’re dehydrated, it can be difficult for some nutrients and organs like the liver which use water to release some glycogens and other components of your energy stores, so you can actually get cravings for food,” says John Higgins, MD, associate professor of cardiovascular medicine at the University of Texas in Houston, and chief of cardiology at Lyndon B. Johnson.

“While you can crave anything from chocolate to a salty snack, cravings for sweets are more common because your body may be experiencing difficulty with glycogen production,” he says.

Instead of junk food, reach for water-dense foods, try fruits like watermelon, kiwi and peaches. You may also find that vegetables like cucumber and tomatoes also satisfy your craving.

4. Painful Joints and Muscles

Read the rest here:  http://dailyhealthpost.com/warning-signs-of-water-dehydration/

Low-Carb Diets Can Benefit Athletes and Non-Athletes Alike by Dr. Mercola

His experimentation began in the early ’90s and, to his great surprise, his low-carb experiment proved to be anything but harmful. This fueled his passion for understanding how humans respond to diets that are very low in carbohydrates, and led him to continue his education.

He has now spent the last 15 years conducting research in this area, and the outcomes from most experiments have been very encouraging.

“The science continues to point in the direction that there are a lot of applications for these diets for a large number of people.

We’re still sorting out a lot of the details, but clearly we need to change the way we feed Americans and the way we think about nutrition in order to reverse … obesity and diabetes.”

He’s also done research on low- and non-fiber carb diets and athletic performance, and here too results have proved quite positive — despite running counter to everything he was taught about diet and performance in school, and in most of the scientific literature as well.

“It’s been an interesting journey to say the least …The things I was reading, the things I was taught were not really based on a lot of science, and were a lot of half-truths and misinformation, which still persist today,” he notes.

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Is Your Diet Driving Your Metabolism in the Right Direction?

Most of the food (fuel) people eat these days is moving their metabolism in the wrong direction. The Westernized diet constantly biases you toward using more nonfiber carbs for fuel.

Most Americans are primarily burning glucose as their primary fuel, which actually inhibits their body’s ability to access and burn body fat.

Healthy fat, meanwhile, is a far preferable sort of fuel, as it burns far more efficiently than carbs. As noted by Volek, humans evolved to primarily burn fat as fuel — not carbs — and yet that’s not how we’re feeding our bodies.

“As a result, we’re running into a lot of metabolic problems, because we’re constantly inhibiting our body’s ability to burn fuel that we evolved to burn,”he says.

We all have to eat; we need fuel to live. Without generating ATP you cannot survive at all. The question is how to do that efficiently, without generating harmful reactive oxygen species (ROS), which can destroy your mitochondria and contribute to disease?

It’s all about keeping your mitochondria healthy, and low-carb, high-fat diets tend to do that far more effectively than high-carb, low-fat diets.

Healthy Fat Is a ‘Cleaner’ Burning Fuel

An indirect measurement included in one of Volek’s books shows that when people burn fat as their primary fuel, their respiratory quotient can go down as low as 0.7 as opposed to 1, which suggests they’re generating less carbon dioxide.

Regardless of the fuel your body burns, you’re going to generate carbon dioxide and water. But when you burn fat, you generate 30 percent less carbon dioxide, suggesting it’s a lot “cleaner” fuel.

“To use the term ‘clean,’ that’s kind of a provocative term, but I think it is an appropriate one because … there’s a lot of ‘exhaust’ associated with burning carbs for fuel … free radicals, reactive oxygen species … That contributes to the metabolic problems we’re seeing in this country.”

Also, the most efficient way to train your body to use fat for fuel is to remove some of the sugars and starches from your diet. According to Volek, that’s true for everyone, whether you’re an elite athlete or a sedentary diabetic.

Read the rest here:  http://articles.mercola.com/sites/articles/archive/2016/01/31/high-fat-low-carb-diet-benefits.aspx

LCHF – What can I eat? by Shanda de Vries

Here’s a quick rundown of what you can eat while on the LCHF Diet:

 – Meat: Any type, including beef, pork, game meat, chicken, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass fed meat.

Fish and shellfish: All kinds: Fatty fish such as salmon, mackerel or herring are great. Avoid breading.

Eggs: All kinds: Boiled, fried, omelettes, etc. Preferably organic eggs.

Natural fat, high-fat sauces: Using butter and cream for cooking can make your food taste better and make you feel more satiated. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut oil and olive oil are also good options.

Vegetables that grow above the ground: Cabbage, cauliflower, broccoli, and Brussel sprouts, asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes, etc.

Various dairy products: Think full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses. Try to avoid things like regular and skim milk as they contain a lot of milk sugar. Avoid anything that’s flavored, sugary or low-fat like the plague.

Nuts: Almonds, cashews, walnuts, and pecans are all great options.

Berries: Okay in moderation, but if you’re being super strict about the diet you should avoid them for the first little bit. That said, mix some up with some full fat whipped cream and you’ve got yourself something to satisfy that sweet tooth of yours.

As for drinks, coffee, tea, and water are great choices.

Since you’re able to eat as much as you’d like of the above foods, you can clearly see that you’ll be a far cry from starving when you’re following this eating plan. Just remember to listen to your body closely – Just because something tastes great, doesn’t mean you’re not full. When it comes to shopping, you’re going to want to read the labels on packaged foods carefully – A good rule of thumb is that if it contains less than 5% carbohydrates, you’re good to go!

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Lots more GREAT info found here:  http://www.e-health101.com/2016/01/low-carb-high-fat-diet-lchf-healthy-way-lose-weight-without-going-hungry/?utm_content=buffer840a2&utm_medium=social&utm_source=twitter.com&utm_campaign=buffer

Count Carbs not just Calories by Jim Johnson

From Dec. 28, 2015 to the beginning of February, I lost 15 pounds.  I’ve been asked, “How did you do it?”

I focused on reducing carbohydrates in my meals vs. counting calories.

I began using #MyFitnessPal to track what I ate for every meal.  In the updated version of this app, there is a great tool at the bottom of the Diary page.  Right above the “Complete this Entry” button, you’ll find a button entitled “Nutrition”.  When you press it, you’ll see a new page where there are 3 headers: Calories, Nutrients, Macros.

Under Macros, the app presents a very clear, simple pie chart that shows the % of carbs, fat, and protein you’ve consumed each day.  You can check this any time during the day.  Below the chart, the app breaks down each of these by the total amount of grams.  You’ll also see goal % if you chose to set those up (you can do this under the “Goals” section on the app).

I have been focusing on keeping my carbs at or below 100g per day.  And I’ve done that on almost every day since December 28.  I’ve had some days that have been slightly higher, but my average is well below 100g/day.  I have been reading and researching the low carb/high fat eating regimen.  LCHF is working for me. 

I am diabetic and carbs are not good for me.  Protein and good fats are.  According to Healthguide.org, here is a list of good fats:

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Monounsaturated Fat:

* Avocados
* Olives
* Nuts:  almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews
* Natural peanut butter containing just peanuts and salt

Polyunsaturated Fat:

* Walnuts
* Sunflower, sesame, pumpkin seeds
* Flaxseed
* Fatty fish – salmon, tuna, mackeral, herring, trout, sardines
* Non-GMO sources of soymilk and tofu

There are more great resources and info found on this website ( http://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm)

I also look for tasty recipes at http://ditchthecarbs.com. Libby has great tasting recipes and more great information and resources there. 

I am the primary cook for the family, and everyone eats what I eat.  It has worked. 

Sample recipes I’ve made:

* Chicken thighs grilled, steamed asparagus, fruit

* Chicken breasts brushed with Ranch dressing.  Lay uncooked bacon on top of each breast.  Sprinkle cheddar cheese shreds on top. Bake at 400 degrees for 40 minutes. 

* Meatloaf using flaxseed meal instead of bread crumbs as the bonding agent.

* Grilled salmon with cheesy cauliflower (mashed with Parmesian and shredded cheese of choice).

I’m on a meal-replacement shake now to help me lose another 10 pounds (which is needed).  I’m drinking the Vi Shape Shake (get it here: http://jimmyjohnsonfw.bodybyvi.com).  After I lose this next 10 pounds, I’ll keep on my new eating lifestyle.  I’m not dieting.  I’ve changed the way I eat.  And it is working. 

If you have questions, please ask.  I’m not a doctor.  I’m not a nutritionist.  But I’ve read a lot and learned a lot.  Do the same.  You can make positive, lasting changes in your life.  I’m just here to help others do what I’ve begun.