Thefollowing video expands on the chapter two idea “Compelling Why” from my e-book How To ConQuer Your Mind To Achieve Your Goals.
A common obstacle to goal achievement is obstacles. “Wow, that’s brilliant Chad. You are quite the guru.” I hear you. Just hang in with me. There will be obstacles to any goal worth achieving. Often, we give up when faced with obstacles because it just gets too hard. Ever been there?However, a clearly defined driving force will motivate you through your obstacles. Do your goals have a compelling driving force behind them? Watch the video to learn more.
The following video expands on the chapter one idea “What you feed grows” from my e-book How To ConQuer Your Mind To Achieve Your Goals.
The truth is that until you get your mindset right, your success in any goal will be temporary and limited at best. Watch as I share some thoughts about how you can change your behavior with a focus on mindset first.
Full-fat everything you want — it sounds like a dream diet to lose weight on, right? The ketogenic diet, or keto diet for short, has risen to diet trendom. Health-wise, the ketogenic diet has also been shown to be beneficial for mental disorders, epilepsy, type 2 diabetes and even weight loss. Even so, this diet is quite controversial.
Let’s explore this diet together, so you can make an informed decision for your personal health.
WHAT IS THE KETOGENIC DIET?
The ketogenic diet is a high-fat, low-carb and moderate protein diet. Despite recent popularity, the “classic” KD has been used for almost 100 years to treat children with epilepsy. It was later adapted into the well-known commercial weight-loss program, the Atkins diet. Different versions of this diet exist, but these two are among the most common:
Classic Ketogenic Diet: This diet uses a ratio of 3:1 or 4:1 for fat to nonfat (Think: protein and carbohydrates) in grams.
Modified Atkins Diet: This diet restricts carbohydrates to 20 grams of “net” carbs daily. “Net” carbs are defined as total carbohydrates minus dietary fiber.
Take a look at the chart below to see how the KD stacks up against what experts recommend; the difference is drastic. Keep in mind that the definition for a “classic” KD may be different than what people who practice a more mainstream ketogenic lifestyle for weight loss will consume. A modified version of the KD is more flexible on the number of carbs you can have in a day, so low-carb vegetables (think: broccoli, spinach, lettuce) won’t count against you. High-fat, keto-friendly foods include those higher in saturated fat (e.g., bacon, cheese, butter) and lower in saturated fat (e.g., olive oil, avocado, nuts and seeds).
*Note: A well-balanced diet rich in fruits, veggies, whole grains, lean protein and healthy fats will likely have a macronutrient (e.g. fat, protein, carbs) profile within the “acceptable macronutrient distribution range” (AMDR).
HOW DOES THE KETOGENIC DIET PROMOTE WEIGHT LOSS?
You may wonder how eating up to 90% of your calories from fat while turning a blind eye to calories can lead to weight loss. Nobody knows exactly but researchers have a few good guesses:
Fuel Switching. Eating a lot of fat and severely limiting carbs pushes you into “ketosis,” a state where mostly fat is burned instead of carbs. Even the brain, an organ that preferentially uses glucose (a sugar) for fuel must adapt to using fat in the form of ketones.
Appetite Control. Those on the KD claim it dampens their appetite. This is because ketones may play a role in signalling satiety within the brain.
Metabolically Expensive. Just because you transitioned into ketosis and can burn fat more efficiently doesn’t mean your body won’t need carbs at all. To keep blood sugar within a reasonable range, the liver converts protein into glucose through a process called “gluconeogenesis.” OK, biology lesson stops here. Just know that this process demands a lot of energy and burns an additional 400–600 calories daily.
The KD may be great for short- and medium-term weight loss, but there’s no clear outlook on what it will do to your health in the long run — and this puts many experts on edge.
WHY IS THE KETOGENIC DIET SO CONTROVERSIAL?
The US News expert reviews give the KD about 2 out of 5 stars. Right off the bat, here are two major reasons why this diet sank so low:
It promotes foods high in fat, even saturated fat, which is bad for heart health. A diet that puts few limits on bacon, butter and full-fat cream automatically draws backlash.
It can eliminate whole food groups if followed stringently. This includes high-carbohydrate vegetables, most fruits and whole grains. This could lead to nutrient deficiencies in the long run.
Despite the controversy, let’s balance pros and cons. Yes, the KD is solid therapy for children with epilepsy, but they’re always under careful clinical supervision to correct for any micronutrient deficiencies. The KD is showing promise as therapy for Type 2 diabetes, cancer and neurological disorders such as Parkinson’s, Alzheimer’s, autism, etc. but the science isn’t yet well-established. The same applies for long-term weight loss.
Hopefully I’ve given you enough food for thought. In my opinion you should still try to lose weight first by following a well-balanced diet full of fruits, vegetables and whole grains. But, to be frank, I’m flexible on the ketogenic lifestyle, especially if you’re pursuing this diet with the help of a qualified health professional.
Clearly, the KD is restrictive and isn’t for everyone. Be realistic about whether this diet will align with the lifestyle you want. If you have a sweet tooth or love your fruits and veggies, you will likely struggle on keto. Those who are vegetarian or vegan will also find the KD challenging.
Finally, just because the diet is a poster child for all-you-can-eat bacon doesn’t mean you have to eat this way. There are healthy fats to choose including avocado, olive oil, walnuts and fatty fish.
My humble opinion on the matter is that while Keto might be a great kick-starter for your weight loss goals, I don’t see this diet as sustainable (or healthy) for the long term. I firmly believe “balance is best,” and that includes real food from all the food groups in proper portions. You don’t need to restrict food groups or count calories when you follow my favorite resource for healthy eating – 90/10 Nutrition. Start with 90/10 first. You might find like me that you can “Eat like this forever!”
Many people have fallen off the train to physical fitness. Maybe you can relate. Maybe you’ve been on the train (all aboard in January, right?) and fallen off multiple times. You are frustrated. It wasn’t your body that gave out on you though. Oh sure, you might have told yourself that your knee or back derailed your ride to fitness, but you know the truth: You chose to jump off the train. Maybe your results weren’t coming fast enough, maybe it was too hard, you were doing the wrong exercises, or other activities got in the way. There are a million excuses and yours is not new.
News Flash: Getting fit is hard. So is paying for medications, feeling stiff, weak, tired, and not being able to do the things you once did (or have always wanted to do). You choose. #toughlove
Getting fit (and staying fit) is a mental game more than a physical one. Most people approach fitness the wrong way, and it leads to failure. A mindset shift about fitness is required. Fitness isn’t a project with a defined start and end date. There is no “arrival.” There’s no retirement. Fitness is a process – a healthy living journey that never ends. Wrap your mind around the reality that you need to pursue a lifestyle of healthy habits and read on for more helpful tips to master the mental side of getting fit.
Set mindful goals
Set small reasonable goals and remember to focus on the process. Expect more internal negative feedback at the start than positive. You will be sore, and maybe hungry. You might get grumpy and want to quit. Health benefits are delayed for a while – longer than theinstant gratification we all expect. Recognize that everyone struggles with new routine. Get used to being uncomfortable and know that it will be worth it if you don’t give up.
Don’t exercise – train
Exercising for the sake of exercising is terrible. We’re like a hamster on his wheel, mindlessly moving and loathing every minute of it. Kinda like how I feel about treadmills. Exercise on purpose. Train for something. Follow a plan or program. Sign up for a race or fitness event. When you finish, sign up for another one. Remember your driving force behind your fitness journey. Why are you really trying to get fit? How will you feel? What will you be able to do?
Find other people to motivate you. Join a club or challenge group. Find a workout partner. Coach others. I have found the mutual accountability in helping others to be an awesome way to keep momentum in my healthy living journey. There is great power in being part of a group.
Change your Habits
Have you heard of Habit Stacking? It’s where you stack your new healthy habit on top of something you already do every day to help ensure you get it done. Plan ahead. Remove as much friction between you and the workout as possible. Set aside time in your calendar like any other meeting or appointment. Set your gear out the night before. Following a plan ensures you don’t show up to the gym with no idea how to maximize your results. We love working out at home because it eliminates so many of the common obstacles.
You are what you eat, you are what you do – not what you say you do. Talk to yourself and about yourself in a positive voice. “I am strong. I am healthy. I’m taking this time for me so I can be my best for everyone else.” You are a responsible person so you go to work every day. You don’t just skip work cuz you don’t feel like it. Same with your healthy habits. You are an active person, you are on a mission to be the best version of yourself, so you don’t ditch your program/ workout commitments.
Once you get on track, you love how you feel, you’re making progress, etc. you won’t want to stop. You still must listen to your body and rest. Give your body a chance to recover. But don’t use rest as an excuse to jump off the train. You can still eat right and dolower impact activity.
Change your routine as you age
Fitness isn’t a goal, it’s a lifelong process. It willchangeas you age. Adapt. Mix up your program. Avoid comparison with your younger self. Never quit. Find the activities that suit you. You may lose some speed and strength over time, but far slower than you would if you sat idle telling yourself you are too old or fat to do anything. Get moving. Conquer your mind. Do your thing. Press on!
I don’t know about you, but kidney stones sound absolutely awful. I hope I never get them. But entering “middle age” means my chances increase, which is why taking preventative measures now is important. Maybe following the advice of this article will help. Have you ever had kidney stones? Article copied in entirety from sources at bottom.
You may have heard the old line about kidney stones: These, too, shall pass. The better idea is to not get them at all. And that’s not as hard as it may seem.
With the right foods, plenty of water and proper medication, you can lower your chances of kidney stones. Maybe you’ll find they’ve passed right out of your life.
Who Is More Likely to Get Them?
“Kidney stones” is a one-size-fits-all term for what are actually different types of small, solid crystals. A number of things can cause them. Some are related to kidney infections. Others form because you have too much of certain minerals in your system.
Genes can play a role, too. Of the people who get kidney stones, 40% have a family history of them. Their bodies may create too much calcium or too little citrate (a chemical found in citrus fruits).
Other conditions that make kidney stones more likely include:
Obesity. When you’re overweight, you tend to get them more often.
Surgery. If you’ve had gastric bypass surgery or other intestinal surgery, your chance is higher.
Disease. One example is polycystic kidney disease, in which clusters of cysts grow in your kidneys.
Kidney stones are mostly associated with middle-age men, though they can affect people of any age or gender.
Things to Watch Out For
Even if you’re in good health, there may be other things going on that make the growth of kidney stones more likely.
One of the first things to look at is water. If you’re not drinking enough, you may not be making enough urine. That means they have more chance to form.
Other things to watch:
Colas. These beverages are high in phosphates, which may lead to kidney stones. (The sugar doesn’t help).
Oxalates. These are organic compounds found in a number of foods — including healthy plant-related ones such as spinach and sweet potatoes. However, oxalates also bind easily to certain minerals, including calcium. Calcium oxalate crystals are the leading source of kidney stone creation.
Salt and sodium. If you have a high-sodium diet, you’re more likely to have more calcium in your pee. Most people get their sodium through salt, so lots of salt means a greater chance for kidney stones. However, calcium intake itself is not a bad thing — just when it’s combined with high sodium. In fact, too little calcium in your diet may lead to kidney stones in certain people.
Too much animal protein. Too many steaks (and chicken, eggs, and seafood) can build up uric acid in your body. That’s another cause of kidney stones.
Previous cases of kidney stones. If you’ve had them once, you’re likely to get them again — unless you’re proactive.
Things You Can Do to Help Prevent Them
Being proactive means taking your medication, if you’ve been prescribed any, and taking charge of your diet. Other things you can do:
Drink plenty of water. Stay hydrated, especially when you exercise.
Check labels. Look at the packaging in the grocery store. Avoid or eat less of foods that have hidden things such as monosodium glutamate (MSG), sodium bicarbonate (baking soda), and sodium nitrate.
Cut back on certain foods. Usually you want to get more spinach and nuts in your diet, but your doctor may advise watching out for these or other foods if you have had a certain type of kidney stones. Here are some other foods rich in oxalate and phosphorus that you may be told to watch out for:
Oat bran muffins
Yogurt (Greek-style is OK)
Eat citrus fruits. Lemons and limes are high in citrate, which helps prevent kidney stones.
SOURCES:Harvard Health Publications: “5 Steps for Preventing Kidney Stones.”Mayo Clinic: “Diseases and Conditions: Kidney Stones,” “Polycystic kidney disease.”National Institute of Diabetes and Digestive and Kidney Diseases: “Diet for Kidney Stone Prevention.”University of Wisconsin School of Medicine and Public Health (uwhealth.org): “Urology: Genetic Heritability For Kidney Stones.”American Kidney Fund: “Who is at risk for kidney stones?”University of Utah Health Care: “Can Women Get Kidney Stones?”Harvard Medical School: “5 steps for preventing kidney stones”Children’s Hospital of Philadelphia: “Kidney Stones Are on the Rise Among Youth, Especially in Females and African-Americans.”National Kidney Foundation: “6 Easy Ways to Prevent Kidney Stones.”National Kidney Foundation: “Phosphorus and Your CKD Diet.”Clinical Journal of the American Society of Nephrology: “Soda and other beverages and the risk of kidney stones.”The Cleveland Clinic: “Kidney Stones: Oxalate-Controlled Diet.”Urology: “Can Sexual Intercourse Be an Alternative Therapy for Distal Ureteral Stones? A Prospective, Randomized, Controlled Study.”