Training Plans: Fastest 1. K Ever! Ready to break a 1. Whether you’re shooting to run under 6. Choose your 1. 0k race, follow the schedule that works for you and in 1. Rev Your Engine. All three of these training programs assume that you’ve already run at least one 1. If you haven’t, you can still follow the basic guidelines of the “Sub- 6. Minute Plan,” but run at an effort that’s comfortable for you rather than the pace prescribed. The good news is if you are new to the distance, as long as you cross the finish, you’re guaranteed a personal best! For runners who have run a 1. C25K, is a fantastic program that's been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in. Members of New York Road Runners can do more with their race results. Track stats, share tips, work toward goals. It’s all here. More About Membership Benefits. Great for beginner runners gearing up for their first competition or veterans hoping to speed through a personal record, a 5k race is the perfect springtime challenge. What should I eat before I run? It’s an age-old question faced by many runners both new to the sport and those who have been training seriously and are looking to. The Healthy Runner’s Diet Follow these six rules for a healthy, whole-foods eating plan designed just for a runner like you. By Liz Applegate, Ph.D. Each program is based on three key workouts: tempo runs, speed work and long runs. These are the most difficult and the most important workouts in your schedule. In addition, you’ll mix in some easy runs, strength training and cross training to improve your endurance base. Always take one day of complete rest each week so your body has a chance to recover and repair itself. RELATED ARTICLE: FLAWLESS 5. K TRAINING PLANS! Exercise Health Myths About Running, Jogging, Biking, Marathons, and Triathlons. Click here to read the "Medical Disclaimer." Guidelines for Healthy Exercise.
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Robot Check. Enter the characters you see below. Sorry, we just need to make sure you're not a robot. For best results, please make sure your browser is accepting cookies. Click on The Image Above to Watch the Video What Does Dr. Oz Think About It? Oz is famous for his weight loss tips and secrets. One of the best tricks used in. Can Glucomannan capsules increase weight loss results? Find out on our review of ingredients, side effects, dosage & Glucomannan supplement. User reviews & product. ReBody Meratrim Fruit & Flower Slimming Formula - 60 Vegetarian Capsules Fuel your weight loss efforts with this ReBody Meratrim brand proprietary blend of natural. Looking For A Diet Pill? Try All New Phenocal, An Amazing Formula Designed To Help You Lose Weight! Learn More About Phenocal In This Review! Weight Loss Research for 5HTP. A new weight loss supplement is gaining tremendous interest. In fact, Dr Oz just featured it on his show. It’s called 5HTP (5. What is glucomannan? And is glucomannan really "the best appetite suppressant?" Here's what you need to know about this fiber supplement for weight loss that Dr. What is the Best Protein Powder for Weight Loss? First things first – I will always recommend that you try to get the majority of your nutrient intake in through eating whole foods. Protein powders just can’t compare to all the known (and unknown) vitamins, minerals, antioxidants, and other nutrients that whole foods provide. That being said, protein powders are one of only a few supplements that I give the OK to go ahead and take (omega- 3s being another). With all the various protein powders on the market, there are some things you need to keep in mind. What is the Best Protein Powder for Weight Loss? If you are buying a specific protein powder with the hopes that it’s better than some other protein powder in helping you lose weight, your efforts will be in vain. Can you lose weight eating/drinking protein powder? Of course you can, but it’s your calorie intake that is going to determine your weight loss – not the protein powder. If you ever see a protein powder that makes a claim that it’s a weight loss protein, you should run the other way. That is pure marketing to unsuspecting buyers. In addition, some of the more popular powders (I won’t name names) are built on a multi- level marketing business model, which usually makes them overpriced and over- hyped. Keep it Simple. Many of the branded protein powders contain all kinds of ingredients. I’ve seen some that have dozens of them. The idea behind them is that they are supposed to be better than other protein powders. However, many of them are so heavily artificially sweetened and loaded with other unhealthy ingredients that it turns a health food product into a highly processed food. When picking a protein powder, keep it simple. Look at the ingredients on the back. Ideally, there should be one or two ingredients on the food label. Adding a bunch of vitamins, minerals, and antioxidants makes the protein look better, but they are unnecessary and add to the cost of the protein powder. You don’t get the same benefits when you isolate nutrients as compared to eating whole foods. Cheaper Actually Tends to Be Better. Because of the added ingredients and flavors for many protein powders, they tend to be more expensive than their simple counterparts. In addition, many companies brand their protein powders with spokespeople and models which adds cost to the product, which ends up being passed down to you. Many times you can find a basic protein powder for half the price of a popular brand, and the differences are negligible. The simple protein powder will still have the same main ingredient – protein powder, but it will be in very simple, plain, inexpensive packaging. If this bothers you, feel free to spend twice as much on fancy packaging. It’s just going to go in the trash anyways. My Personal Choice. My protein powder of choice is whey protein isolate. Whey protein has a very favorable amino acid profile and is the most bio- available of all proteins. I choose the isolate over the concentrate because the isolate has a bit less lactose in it. The isolate is basically a purer form of whey protein. I also make sure “whey protein isolate” is the only ingredient on the package (soy lecithin is usually a second, but nearly every protein powder on the market has it). This means the protein powder is going to be unflavored. But don’t worry, there are plenty of ways to flavor it naturally yourself. I recommend mixing powder with solid food (slows down digestion, adds bulk, and lessens glucose response). Various Protein Recipes. You can do all kinds of things with protein powder. Not only can you drink it, but you can mix it into food too. Here are just a few ideas. My favorite is mixing 2. Carlsons omega- 3 oil, and a cup of milk into a blender. Makes a nice naturally sweetened protein smoothie. You can also mix some protein powder, all natural peanut butter, cocoa powder, and ice into a little water and blend. Makes a nice low- carb peanut butter chocolate slushy. Last but not least, you can add it to food products as a food enhancer. Add it to milk for more protein. Add it into your baked goods for a little extra protein (not that I recommend you rely on baked goods). There are also many healthy baking recipes that use protein powder as an ingredient. Protein pancakes, and protein muffins/brownies are just a couple (google them). The best protein powder is going to be the one that helps you build muscle so that you are creating a better metabolic environment that is conducive to weight loss. Use the protein powder to supplement your diet, if needed, so that you can build muscle and recover faster. Then once you create a calorie deficit, the majority of your weight loss will be fat loss – which in the big scheme of things should be your ultimate goal. Don’t fall for the protein powder hype. Make smart choices that will save you money. If you want to see the research I’ve done on all the powders, you can see my list of the top 1. I’ll show you the cheapest, purest powders you can buy. Dr Oz Garcinia Cambogia. However, results can sometimes take too long that people would rather turn to supplements made with harsh chemicals and even surgery to get the body that they want overnight. Indeed, losing weight can be such a challenge, especially if you have a very busy lifestyle. With scientists and the general media raving, one of the most popular NATURAL weight loss solutions today is garcinia cambogia extract dietary supplements. A List of Direct Sellers (including MLMs), Past and Present. Before you get too excited about any "business opportunity. 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Himalaya Pilex supports health of veins and capillaries in the rectal area as well as veins of the legs. Joepathy comes of age March 10 2008 It is possible that the World Community is taking note of my constant reference to the weakness of classical system generally. Ways to Burn Fat Fast: Making the Chili Pepper Diet Work For You. If you are reading this article you have probably heard of the Chili Pepper Diet or the Cayenne Pepper Diet highly revered as an essential component in the Hollywood Diet. You've seen how celebrities are able to shape their bodies into always fitting their parts. You've heard Beyonce, a former Spice Girl; spiel how she lost weight before filming Dreamgirls. Before taking their word for it you should be informed of how it can also work for you. Whether you are someone who cooks often or not at all, find out why adding more spice into your life can supplement your diet in ways you never imagined before. This simple vegetarian chili recipe uses lentils instead of beans. Brown lentils work best as they will hold their shape even when tender after cooking. This chili chicken stew is a real taste of the South. The smoky, dense flavor of the roasted chilis give it an unmistakeable flavor. It's super-healthy too! Crock Pot Famous Chili ~ Amazing chili to warm up to on a cold winter's day made in your slow cooker! You never would have thought that just by adding more peppers into your diet that it could help you lose weight so easily. Lets see why this is the case. Chili pepper help you burn fat like firewood. When a chili pepper enters your body, especially in the areas inside the mouth, you experience a burning sensation around the inner walls of your mouth. You may think that it's hot; but that's not all. The feeling of being burnt comes from a chemical contained in chili peppers called Capsaicin. In layman terms, as this chemical enters the body adrenaline is released into blood stream causing the break down of fat to take place in the process. This is exactly how people taking fat loss supplements aid in burning fat. You may be thinking, “How can it be that easy? Burning off fat can be thought of as a two step process. First, it needs to be broken down. Then, it is ready to be burned off. What an increased level of adrenaline in the bloodstream does is break down fat so that it is easier to be burned off later. However, eating chili peppers alone won't produce concrete results. By combining the effects of eating chili peppers with exercise you are able to achieve optimal results. Here is how it works: What is the best time to eat chili peppers before proceeding to exercise? Our data shows that after 3. Capsaicin, the effects begin promoting increase fat burning during exercise. With that said, 3.
There is an unthinkable number of ways to add chili peppers to your diet. You may be thinking that if you tried to add chili peppers to your diet everything would taste the same and it would grow old fast. That is shouldn't be the case, because there are so many different types to choose from. You would be amazed how many are there. From jalapenos to habaneros there is an endless assortment in varied intensities to choose from. In addition, to consuming raw foods, supplements such as cayenne pepper powder can easily be found any dietary supplement store. Kimchi is an excellent source of Capsaicin and an easy way to add spice to your meal. When you are shopping at your local grocery store you may have stumbled on red salad looking Korean dish called Kimchi once or twice. A lot of chili peppers are put into making this dish. Hence, it is has a very high Capsaicin content. So, if you are having trouble thinking of whys to increase the Capsaicin content of you diet, eating Kimchi with your meal can solve this problem. Some say it is an acquired taste and could take some time to getting use to; however the same goes for other diet foods. It is also a good source of vitamin and minerals, such as vitamins A and B, and calcium. If you haven't tried it or are just out of ideas try remembering the word Kimchi the next time you find yourself thinking about what to get for dinner. Taking Capsaicin dietary supplements is a quick and easy alternative. For decade Capsaicin dietary supplements, such as cayenne powder has been sold though organic diet suppliers. Among being called the magic pill, it makes consuming Capsaicin easy for those less adapted to spicy foods. So, if you can't handle a lot of spice, there is an alternative for you just yet. The solution is all contained in a pill. Now you don't have to worry about overwhelming yourself with spice, to receive the dietary benefits that Capsaicin gives you. Even if you are someone who enjoys eating spicy foods, taking Capsaicin supplements is a solution for you when you find yourself in a pinch. Does eating habanero candy help you take in Capsaicin? You may have heard the buzz that some companies have starting to sell chilly flavor lollipops. The question you might be asking yourself is that even though its candy is it possible to achieve the same effect as eating spicy foods or taking supplements give you. The answer to your question is yes. Research has shown that candied chili contains a high concentration of Capsaicin reaching levels as much as 2. The makes eating candied chilies and attractive alternative to supplement your Capsaicin needs. However, although you may be getting the Capsaicin you need precautions need to be taken for what you will be eating is still considered candy. In that respect, you will have to take in consideration the amount of calories you are taking in through the candy. It's really nothing to worry about. Like anything other food, you should take it in moderation. So, don't let that stop you from enjoying a spicy snack every once and a while. White Turkey Chili . Add turkey and cook, stirring often, until browned. Transfer to a bowl and return pot to heat. Add remaining 1 tablespoon oil, bell pepper and onion and cook until softened and golden brown. Return turkey to pot and add coriander, cumin, oregano and salt. Stir well to combine. Add bay leaf, tomatillos, chiles, jalape. Gently stir in beans and cook for 3. Stir in cilantro, ladle chili into bowls and garnish with cheese and sour cream, if you like. A prerequisite for breeding spiny-tailed iguanas, of course, is healthy animals. Ctenosaura as young as 14 months have laid fertile eggs, but I wouldn’t recommend.Bion. TERMS OF USEThis pdf is provided by Magnolia Press for private/research use. Commercial sale or deposition in a public library or website is prohibited. Zootaxa 3. 02. 2: 3. Copyright . LOUIS JR. ANGELICA CROTTINI1,4, ROGER- DANIEL RANDRIANIAINA1,2, FRANK GLAW5 & MIGUEL VENCES1. Technical University of Braunschweig, Zoological Institute, Mendelssohnstr. Braunschweig, Germany 2. D. Antananarivo, 1. Madagascar. 3Center for Conservation Research, Omaha. Padre Armando Quintas, 4. Melissa Kaplan's Herp Care Collection Last updated January 1, 2014. Care Sheet for the Genus Uromastyx. Subtitle ©1995 Randall Gray. Guide to lizard taxonomy to help identify lizards, lizard classification and description for families and lizard species, with a list of all types of lizards. Lizard: any of more than 5,500 species of reptiles belonging in the order Squamata (which also includes snakes, suborder Serpentes). Lizards are scaly-skinned. Vair. 2. 1, 8. 12. M. E- mail: noufam@yahoo. Abstract. Endemic to Madagascar, the genus Uroplatus of the family Gekkonidae consists of 1. These forest dwelling lizards are famous for their cryptic and odd appearance. We describe a new species of the Uroplatus ebenaui group from the Montagne d’Ambre massif in northern Madagascar. Uroplatus finiavana sp. It also can be differentiated from U. The new species is relatively abundant at Montagne d'Ambre National Park where at lower elevations (ca. U. Records of U. Beside the description of the new species we discuss the geographic prove- nance of the holotypes of the nominal species and synonyms in the U. Even so, knowl- edge of its vertebrate fauna is far from complete, and new vertebrate species have been discovered and described at an unprecedented rate in the last few years (e. Yoder & Nowak 2. Glaw et al. Focusing on the herpeto- fauna, Madagascar harbors over 6. Glaw & Vences 2. This high species diversity is associated with a high degree of microendemism, and this high per- centage of range- restricted species is largely the outcome of a specific combination of climate, topography, vegeta- tion and historical events (Wilm. Schatz 2. 00. 0). One of the areas exhibiting high microendemism is Montagne d'Ambre, a volcanic massif covered by an extensive mountain forest that rises to an elevation of 1. Madagascar. Established as a national park in 1. Madagascar, Montagne d’Ambre National Park boasts over 7. Raxworthy & Nussbaum 1. D’Cruze et al. The relevance of this massif for the harboring of new and microendemic species is illustrated by therecent descriptions of various new reptile species (e. The Madagascar- endemic genus Uroplatus consists of the unique nocturnal forest dwelling leaf- tailed geckos, all of which display bizarre shapes and appearances that camouflage these animals. Currently containing 1. Uroplatus is represented by species that are distinguishable from other geckos by their rather flat or laterally compressed body, triangular head, and a leaf- shaped tail. Based on morphology (Glaw & Vences 1. Uroplatus can be divided in several species groups: the U. Since its discovery, the majority of taxonomic studies have focused on the morphology of the genus. The first phylogenetic hypothesis on the genus’ evolution was presented by Bauer & Russel (1. Recent molecular and morphological studies have however indicated that species diversity of the genus Uroplatus is underestimated, even though a comprehensive data set has not yet been established, and population- level data on genetic variation are largely unexplored (Glaw et al. Green- baum et al. Raxworthy et al. 2. One of the still unresolved questions is the status of the small sized of the Uroplatus ebenaui group that are found at Montagne d’Ambre, despite these being well- known by the scientific community for the past two decades. Glaw & Vences (1. U. Additional evidence for their morphological distinctness was found by B. Raxworthy et al. In the present work, we provide further molecular and mor- phological evidence for this differentiation. We show that two species of the Uroplatus ebenaui group occur sympatrically at Montagne d’Ambre and describe one of them as a new species. Material and methods. Sampling. Specimens were collected during nocturnal surveys, using flashlights or headlamps to locate individu- als. Representative specimens were euthanized by injection of chlorobutanol solution, hardened in 9. Locality information was recorded using Global Positioning System receivers. New specimens included in this study were deposited in the collection of the Zoologische Staatssammlung M. Historical type specimens used for the morphometric comparative analysis came from the Mus.
FGZC, ZCMV and 2. E refer to field numbers of F. Vences and both respectively; URANO, JAR and UAMB refer to a survey done by E. Louis and F. M. Ratsoavina, ACZC to the field numbers of A. Crottini, and DRV to D. Vieites’ field numbers. MPFC acronyms are field numbers of M. Pabijan. To facilitate effective comparisons, the description scheme of the new species follows that of Uroplatusmalama by Nussbaum & Raxworthy (1. Uroplatus malama (ZCMV 1. ZSM) to validate our interpretation of characters. Pictures of the living animal were taken at Andreoky in the Andohahela area, in southeastern Madagascar. Definition of measurements (all in mm) and characters, shown in Figure 1 are as follows: snout- vent length (SVL); tail length (Ta. L); tail width (Ta. W); head length, measured from tip of snout to posterior end of the cranium (HL1); head length, measured from snout tip to small central head prominence (HL2), maximum head width (HW), forelimb length (For. L), measured from the proximal end of the humerus to the distal tip of the longest finger, hindlimb length (Hi. L), measured from the proximal end of the femur to the distal tip of the longest toe, length of medial posterior projection of the interorbital ridge (IRPL), neck triangle length (NTL), measured from the poste- rior edge of a small central head prominence (which is present in the U. Morphometric data were analyzed using Statistica software (Statsoft) employing nonparametric Mann- Whitney U tests. FIGURE 1. Measurements taken from. Uroplatusspecimens listed in Table 1, (a) head; (b) body and tail. Molecular work. Two types of tissue samples were used in the molecular study (tail tip or muscle from thefemur). All tissues were preserved in 9. Total genomic DNA was extracted from the tissue samples using proteinase K digestion (1. Bruford et al. Standard protocols for PCR amplification were used to amplify two gene segments: a fragment of the mitochondrial NADH dehydrogenase subunit 4 (ND4) using the primers ND4 5’- CACCTAT- GACTACCAAAAGCTCATGTAGAAGC- 3’ and Leut. RNA 5’- CATTACTTTTACTTGGATTTGCACC- 3’ (Ar. C- mos) using the primers CO8 5’- GCTTGGTGTTCAATAGACTGG- 3’ and CO9 5’- TTTGGGAGCATCCAAAGTCTC- 3’ (Han et al. We generated sequences using an automated DNA sequencer (ABI 3. XL, Applied Biosystems) and aligned them using Codon. Code Aligner (Codon Code Corporation) with the Clustal. W algorithm. Altogether we analyzed 2. ND4 and 4. 1 C- mos sequences of several individuals of the U. Newly determined sequences have been deposited in Gen. Bank (accession numbers JN0. JN0. 38. 13. 7). Bayesian inference (BI) searches were performed with Mr. Bayes 3. 1. 2 (Ronquist & Huelsenbeck 2. The Akaike Information Criterion (Akaike 1. Mr. Modeltest v. 2. Nylander 2. 00. 2) selected a GTR+I+G model as the best fitting model to explain our ND4 data, and we consequently implemented this model in our BI analysis. We performed two runs of 1. Markov chains (using default heating values) each, sampling the Markov chains at intervals of 1. Stabiliza- tion and convergence of likelihood values occurred after three million generations. The first five million genera- tions were conservatively discarded and five millions trees were retained post burn- in and summed to generate a majority rule consensus tree (Figure 5). Haplotypes of the C- mos fragment were inferred using the PHASE algorithm (Stephens et al. Dna. SP software (Version 5. Librado & Rozas 2. Haplotype network reconstruction of phased sequences of the C- mos fragment (Figure 7) were performed using the software TCS, version 1. Clement et al. 2. Templeton et al. To confirm the taxonomic distinctness ofthe Uroplatus from Montagne d'Ambre (Figure 2), we first investigated the identity of the available scientific names in the U. We reviewed the original literature and/or examined the type specimens of all nom- inal species in this species group and all their junior synonyms. Original measurements of specimens examined by us are given in Table 1. Specimens of the different species and candidate species in life are shown in Figs. Figs. 4 and 5; the molecular differentiation among taxa is shown in Fig. Figure 9. FIGURE 2. Photo in life of a male of. Uroplatus finiavana sp. Uroplatus malamaencountered in May 2. Andreoky (Andohahela area), south east of Madagascar around. This species is characterized by (1) an almost straight line of dermal folds between the eyes (interorbital ridge) that connects the supraciliary spines, (2) a short (Ta. L/SVL 0. 2. 16–0. Several of these features (such as the straight interorbital line) have been previously noted by B. Therefore, little doubt remains about the identity of this species. Uroplatus boettgeri—This nomen was coined by Fischer (1. ZMH R0. 43. 56)from . The short original tail of the subadult holotype (Ta. L/SVL 0. 2. 80), the presence of a straight line between the eyes, and the presence of a blackish oral mucosa, are in full agreement with Uroplatusebenaui. Therefore, we continue to consider U. This specimen was collected by Rev. Five years later, Peracca (1. Andrangoloaka (catalogue number MZUT R. Andreone 1. 99. 1) with a short tail of 1. Bauer & Russell (1. U. Baron travelled extensively throughout Madagascar, but apparently toured in the northwest, north and northeast of the island no earlier than 1. Uroplatusphantasticus. All Malagasy amphibians and reptiles collected by Baron and described by Boulenger are from typelocalities in the northern central eastern portion of Madagascar (e. Boophis albilabris), or in the southern central east (e. Madascincus macrolepis, Calumma gastrotaenia, Liophidium torquatum, Pseudoxyrhopus microps,Tam- nosophis infrasignatus, Mantella baroni; biogeographic regions according to Boumans et al. Omariya, Kuwait 8. For any inquiries Please send. Easy diets to lose weight. Don't go for a crash diet, there are smart options to stay in shape. For all those of you who thought opting for a celeb diet was a bad idea, hold that thought. Some celeb diet fads are actually pretty easy to emulate and follow and you don't need to punish yourself either. The guilt binge is not required because most of these diets allow you the luxury to eat smart and eat right.
Low GI (glycemic index) diets come in many shapes and sizes. Nevertheless, all low GI diets are based on the same principle of balancing blood sugar. Celebs like Jay Z and Beyonce started off this trend in December 2. One sure shot way of cutting the extra flab. All- vegan dishes like macaroni, mushrooms and grilled corn on the cob are very healthy. This way you can enjoy the benefits of being a vegetarian and indulge yourself on special occasions without feeling guilty. An average flexitarian weighs 1. Fresh fruits, fruit juice, smoothies made at home, salad, lean meat, organic and low fat food are just right for 'clean eating'. Although, this diet, also labeled as the starvation diet has come under fire, but if followed sensibly can help you drastically lose weight. You have to avoid carbohydrates and eat lots of fatty food (that will cause the body to burn fats for energy). Penelope Cruz follows this diet closely and considering she was voted 'Celeb with the hottest body' you know this is worthy of being imitated! A diet that is high in fibrous fruits, nuts, seafood, meat this one is supposed to be ideal to shed off some unwanted flab. Chinese Diet - 1. Chinese Diet – 1. When we moved to China 7 months ago we were very worried about what we would be eating, and how would we live. We never thought that we would fall in love with the Chinese eating habits and style. We also never imagined that we have lost 8. We thought we should share some of our tricks with you. Here is the Chinese Diet – 1. We had a few rules; no feet, no head, and we really don’t enjoy intestines so that was out as well. Our diet tips don’t require you to eat anything crazy. We have not broken our rules. We ate a typical Midwestern diet and were in a daze at how bad our eating and lifestyle was. We wish we had known these simple tricks back home that make such a difference in your waist line. Check out our photos of before and after! So here you see a before and after of Zeek, the father of our bunch. We are still impressed by the results even now. I knew I needed to lose weight before, but didn’t realize how much!*** Update***** You can now learn how to start losing weight! Healthy and easy hummus recipe for weight loss, indian style hummus, chickpea spread, diet plan to lose weight. 10 Painless Ways to Lose Weight. Easy weight loss tips you can slip into your everyday life. I wanted what I wanted and didn’t want to share it with anyone. Now all of our meals are placed in the middle of the table. Keep in mind that you don’t make 5 lbs of meatloaf and just throw it in the middle of the table. You make your normal three dishes; (what you would think of like your main dish and two side dishes) however you don’t make one larger than the other. They are all about the same size. Use a smaller bowl – much smaller. Go into your cupboard and find your smallest bowl. Now that will be the bowl that you will eat out of. You can use your normal plates to serve your dishes on in the middle of the table. See you didn’t even have to get new bowls. How is that for easy. You might be thinking how am I going to be full on just one bowl of food that small? Not to worry you are not limited to only one bowl, but every time you finish your bowl you have to consciously get more food. You pick what you want to eat and how much of it. By doing this you actually pick much much less food than someone would naturally serve you. Vegetables are your main course. Vegetables dishes are what two of your three plates on your table are. For example you might have one plate of a cucumber dish, one of corn & carrots, and then another with ribs. If you wanted one night to have diced potatoes, chicken, and eggplant that would also be okay. We were not fans of vegetables before either, but find a few dishes that your whole family loves and rotate those. Trust us. Cut down on your meat & dairy. We eat very little meat. Most Chinese eat very little meat because it is expensive. We have opted out of eating lots of meat because it isn’t the main course of a Chinese diet and that is what we wanted. We found that meat is actually harder on the digestive system than we ever thought. After a night of heavy meat eating we all feel a little more lethargic. If you love meat, then don’t cut down too much, but be conscience of how much meat you are eating versus veggies. If you are worried about the nutritional aspect of it make sure you introduce different protein dishes that are not meat. There are tons out there. We eat very little dairy. It was hard at first coming from the cheese head state of Wisconsin. Cut it down and try to limit it to eggs, milk and yogurt. You will be surprised at how awesome you will start feeling. Use chopsticks to eat. You don’t know how to use them. Well watch this little tutorial and then practice away. Remember practice makes perfect, JUST DO IT! We love eating with chopsticks and wonder why we didn’t use them more at home. They are so cheap to buy and are actually lots of fun once you get going. Our 4 year old Lupita now eats all of her food with chopsticks too and she is left handed. You eat a lot slower, A LOT. I still have seen people shovel food with chopsticks so I know it can be done, but for most of us it is a lot harder to do so. Introduce rice and noodles into your meals. A Chinese diet includes a lot of rice and noodles. So our daily diet is no different, we eat rice and noodles 3 times a day. We have grown to love it. We feel like our meal isn’t complete if we don’t have some. White rice and white noodles is the color of choice. The Chinese actually feel that brown rice is in the same category as the plague, they avoid it at all costs and find it a bit insulting. What about all of the calories and the carbs in white rice? These people have been eating it for thousands of years and look better, live longer, and are healthier than anyone else. So I will trust them and stick with my WHITE rice. Don’t fix it if it ain’t broken! Eat your left overs – don’t waste food or the money you spent on it. The Chinese know how to recycle and reuse things like no other society I have ever experienced. Coming from a consuming/disposing society this has been an eye opener. I will admit I really don’t enjoy left overs. I am not sure where my hatred for yesterday’s food comes from, but it has been there for sometime. Now we don’t make enough food to feed an army, we just make enough and if there are some left overs they don’t turn gross in the fridge over night. I am guessing it is because there isn’t pounds of butter or grease so the food looks very similar to what it did the day before. We rarely throw out food. Don’t deprive yourself of everything – just don’t gobble it. Don’t think that we just sit around eating carrots and celery all day and that is how we lost all of our weight. We eat food we crave and love too. I am a sucker for a coke and a snickers bar. I don’t want to know how many calories are in there or how many carbohydrates. But I have one of my power pick me up doses about twice a week at least. Some afternoons I feel like I just need a little something to get me through the day and I run down to the convenience store and pick up my little snack. We crave Mc. Donald’s and so do our kids, so about once a week we have our American treat. We either choose Mc. Donald’s or KFC. It is much more expensive to eat MCD’s here than it is in the US, so that keeps us away too. We do not deprive ourselves and feel bad about eating some food that we know is extremely bad for us. Anyone knows that depriving yourself of the little joys in life will only throw you off the wagon sooner. Don’t keep a stocked pantry of snacks or “just in case food”We come from a family that keeps food around in case the Apocalypse comes or maybe the next group of teenage boys. The problem with keeping all sorts of yummy food around is that you eat it when you aren’t suppose to. You might have will power, but we don’t!! Especially Zeek, he will go and snack on just about anything he can dig up at 1. So we have eliminated having snacks around all together. If you have kids you know that they can and want to eat many more snacks than we do. Remember, you are teaching them their eating habits now. When their metabolism dies like ours has they will begin to pack on the pounds and not know why. This is the time to teach them about healthy eating and snacking habits. Everyone in China I encounter grabs an apple or some yummy fruit to snack on. That is considered their sweet, good food for thought. Don’t use too many bottled spices, natural spices are best and really are all that you need. This might sound odd, but it is true. We use to have about 3. I admit that I didn’t know how to properly use 2. In our Chinese diet we use about 4 or five different spices in total. They are ginger, garlic, oyster sauce, chives, and soy sauce. The ginger, garlic and chives are cut freshly and put into the dishes. Why not use fresh seasons if you can. We believe it has helped with bringing out the natural flavor of our food and made all of our veggies extra yummy. Yup that is it!! No insane pills or equipment to buy, just a little common sense really. How can you not love it! It might sound just too easy, but we are living proof that it works. Here are some pictures of our amazing meals we have shared. We are never hungry and eat as much as we want. Here is one of our normal meals. Two types of greens cooked with a little garlic and ginger, one carrot, corn, and pork dish, and we can’t forget our rice. Here is a picture of one of our indulging days. Zeek got his meet on sticks, I got my bean filled steamed buns, Lupita got her pot- stickers, and Abe got his fried rice. Our treat was some bread with peanut butter. Traveling across the globe with her family they enjoy cultural immersion and checking out the local eateries. Cancer, Weight Changes, Muscle Loss, Fatigue. Most people with cancer experience weight changes, muscle loss and fatigue (extreme tiredness) at some point during their treatment. Minimally Invasive Approach ADVANCED SURGERY Laparoscopy
Managing these symptoms can help you feel better and allow you to continue with more of your usual activities. This may also help you keep your strength up, which can help you finish your full course of treatment. Why Do Weight And Muscle Loss Happen? One cause is the cancer itself. For example, in an effort to fight the cancer, the body produces substances called cytokines. These substances can lead to weight loss, muscle loss, and a decrease in appetite. Another common cause is the treatments for cancer. Radiation and chemotherapy often cause a decrease in appetite. They can also lead to side effects such as nausea, vomiting, and mouth sores, which can affect your ability to eat normally, further contributing to weight and muscle loss. Fatigue is also a factor, since the decreases in exercise and other physical activities that happen when you’re not feeling well can contribute to muscle loss. For more information on treatment side effects like fatigue and mouth sores, read Cancer. Care’s booklet titled “Understanding and Managing Chemotherapy Side Effects.”How Are Weight Changes And Muscle Loss Treated? As with any side effect experienced during treatment, it’s important to talk to your health care team to decide what’s best for you. Breast cancer. Intraductal carcinoma, comedo type. Distended duct with intact basement membrane and central tumor necrosis. Numerous weight loss products and diets promise rapid weight loss. WebMD explores rapid weight loss claims, types of diets, and the risks and benefits of rapid weight. To help manage these symptoms, your health care team may prescribe medicines like anti- nausea medications and steroid medications. These drugs can increase appetite for some people and may help to prevent weight and muscle loss, but they do not build up lost muscle tissue. Keep in mind that appetite and energy levels may be affected by other treatable conditions, such as pain, anxiety or depression. Talk with your doctor if you are experiencing any of these concerns. What Can I Do to Help Maintain My Weight And Build Strength? Along with taking any medicines your doctor prescribes, there are many things you can do to help your body stay strong. Good, balanced nutrition and proper hydration are very important. Beef, pork, poultry, tofu and soy nuts are excellent sources of protein. So are dairy products – try some Greek yogurt, which is higher in protein than regular yogurt. For more information on nutrition during treatment, read Cancer. Care’s fact sheet title “The Importance of Nutrition During Treatment.”. Choose nutritious foods that you enjoy. If appetite is a problem, try eating smaller, more frequent meals; make milkshakes, smoothies, and purees, which may be easier to digest; and add milk or protein powder to your foods. Water is best, but you can also get fluids from soups, popsicles and sports drinks. Keeping details of the side effects that you experience will help your health care team. Having a health care journal or notebook will allow you to keep all of your health information in one place. If you are experiencing constipation, it may be helpful to keep a journal detailing: Physical activities you do and how they affect your mood and energy level. Your diet. Fluid intake and type of fluid. Medications you’re currently taking. Physical exercise also plays a key role in building new muscle and decreasing fatigue. It has also been shown to improve one’s mood, outlook, and self- image. If you are very weak or tired, start with 3 or 4 minutes of walking at a time and build up from there. You can also try some upper body exercises while sitting in a chair – moving your arms up and down and front to back can help maintain flexibility. Making a fist and lifting your arms up and down in front of you can increase strength. Rounded shoulders restrict chest movement, but good posture helps your breathing and reduces fatigue. Focus on maximizing your breath during activities: for example, when climbing stairs, breathe out with each step so you won’t be as tired when you reach the top. Get Help: Your Doctor is Only The Beginning. Professional oncology social workers at Cancer. Care understand the complex issues that arise with a cancer diagnosis. Social workers can help you manage any emotional or practical concerns that may be causing symptoms and help you develop ways to cope. Cancer. Care’s professional oncology social workers help anyone affected by cancer, free of charge. To speak with a professional oncology social worker, call 8. |
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November 2017
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