EAS MYO KETOGENIC

Are You Thinking of Doing a Ketogenic Diet?

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Myoplex Ketogenic

Eas has developed a product to aid you in this journey of a ketogenic diet by giving you another resource especially when you on the road or on the run.

The strict nutritional diet consists of approximately 75 percent calories from fat, 20 percent from protein and 5 percent from carbohydrates.

Now Let’s Get Started

 

Introduction to the ketogenic diet
Many readers may not be familiar with the ketogenic diet. So let’s discusses some general ideas about ketogenic diets, as well as defining terms that may be helpful. In the most general terms, a ketogenic diet is any diet that causes ketone bodies to be produced by the liver, shifting the body’s metabolism away from glucose and towards fat utilization. More specifically, a ketogenic diet is one that restricts carbohydrates below a certain level (generally 100 grams per day), inducing a series of adaptations to take place. Protein and fat intake are variable, depending on the goal of the dieter. However, the ultimate determinant of whether a diet is ketogenic or not is the presence (or absence) of carbohydrates.
Fuel metabolism and the ketogenic diet
Under ‘normal’ dietary conditions, the body runs on a mix of carbohydrates, protein and fat. When carbohydrates are removed from the diet, the body’s small stores are quickly depleted. Consequently, the body is forced to find an alternative fuel to provide energy. One of these fuels is free fatty acids (FFA), which can be used by most tissues in the body. However, not all organs can use FFA. For example, the brain and nervous system are unable to use FFA for fuel ; however, they can use ketone bodies. Ketone bodies are a by-product of the incomplete breakdown of FFA in the liver. They serve as a non-carbohydrate, fat-derived fuel for tissues such as the brain. When ketone bodies are produced at accelerated rates, they accumulate in the bloodstream, causing a metabolic state called ketosis to develop. Simultaneously, there is a decrease in glucose utilization and production. Along with this, there is a decrease in the breakdown of protein to be used for energy, referred to as ‘protein sparing’. Many individuals are drawn to ketogenic diets in an attempt to lose body fat while sparing the loss of lean body mass.
Hormones and the ketogenic diet
Ketogenic diets cause the adaptations described above primarily by affecting the levels of two hormones: insulin and glucagon. Insulin is a storage hormone, responsible for moving nutrients out of the bloodstream and into target tissues. For example, insulin causes glucose to be stored in muscle as glycogen, and FFA to be stored in adipose tissue as triglycerides. Glucagon is a fuel-mobilizing hormone, stimulating the body to break down stored glycogen, especially in the liver, to provide glucose for the body. When carbohydrates are removed from the diet, insulin levels decrease and glucagon levels increase. This causes an increase in FFA release from fat cells, and increased FFA burning in the liver. The accelerated FFA burning in the liver is what ultimately leads to the production of ketone bodies and the metabolic state of ketosis. In addition to insulin and glucagon, a number of 11
other hormones are also affected, all of which help to shift fuel use away from carbohydrates and towards fat.

Exercise and the ketogenic diet
As with any fat-loss diet, exercise will improve the success of the ketogenic diet. However, a diet devoid of carbohydrates is unable to sustain high-intensity exercise performance although low-intensity exercise may be performed. For this reason, individuals who wish to use a ketogenic diet and perform high-intensity exercise must integrate carbohydrates without disrupting the effects of ketosis. Two modified ketogenic diets are described in this book which approach this issue from different directions. The targeted ketogenic diet (TKD) allows carbohydrates to be consumed immediately around exercise, to sustain performance without affecting ketosis. The cyclical ketogenic diet (CKD) alternates periods of ketogenic dieting with periods of high-carbohydrate consumption. The period of high-carbohydrate eating refills muscle glycogen to sustain exercise performance.

 

 

There are four substances which man can derive calories from: carbohydrate, protein, fats, and alcohol. As stated above, the body will tend to utilize a given fuel for energy in relation to its availability and concentration in the bloodstream. In general, the body can increase or decrease its use of glucose in direct proportion to the amount of dietary carbohydrate being consumed. This is an attempt to maintain body glycogen stores at a certain level . If carbohydrate consumption increases, carbohydrate use will go up and vice versa. Protein is slightly less regulated . When protein intake goes up, protein oxidation will also go up to some degree. By the same token, if protein intake drops, the body will use less protein for fuel. This is an attempt to maintain body protein stores at constant levels. In contrast, the amount of dietary fat being eaten does not significantly increase the amount of fat used for fuel by the body. Rather fat oxidation is determined indirectly: by alcohol and carbohydrate consumption . The consumption of alcohol will almost completely impair the body’s use of fat for fuel. Similarly the consumption of carbohydrate affects the amount of fat used by the body for fuel. A high carbohydrate diet decreases the use of fat for fuel and vice versa (15). Thus, the greatest rates of fat oxidation will occur under conditions when carbohydrates are restricted. As well, the level of muscle glycogen regulates how much fat is used by the muscle (20,21), a topic discussed in chapter 18. Using exercise and/or carbohydrate restriction to lower muscle and liver glycogen levels increases fat utilization .

 

What are ketone bodies?
The three ketone bodies are acetoacetate (AcAc), beta-hydroxybutyrate (BHB) and acetone. AcAc and BHB are produced from the condensation of acetyl-CoA, a product of incomplete breakdown of free fatty acids (FFA) in the liver. While ketones can technically be made from certain amino acids, this is not thought to contribute significantly to ketosis . Roughly one-third of AcAc is converted to acetone, which is excreted in the breath and urine. This gives some individuals on a ketogenic diet a ‘fruity’ smelling breath. As a side note, urinary and breath excretion of acetone is negligible in terms of caloric loss, amounting to a maximum of 100 calories per day . The fact that ketones are excreted through this pathway has led some authors to argue that fat loss is being accomplished through urination and breathing. While this may be very loosely true, in that ketones are produced from the breakdown of fat and energy is being lost through these routes, the number of calories lost per day will have a minimal effect on fat loss.
Functions of ketones in the body
Ketones serve a number of functions in the body. The primary role, and arguably the most important to ketogenic dieters, is to replace glucose as a fat-derived fuel for the brain . A commonly held misconception is that the brain can only use glucose for fuel. Quite to the contrary, in situations where glucose availability is limited, the brain can derive up to 75% of its total energy requirements from ketone bodies . Ketones also decrease the production of glucose in the liver (5-7) and some researchers have suggested that ketones act as a ‘signal’ to bodily tissues to shift fuel use away from glucose and towards fat . These effects should be seen as a survival mechanism to spare what little glucose is available to the body. The importance of ketones as a brain fuel are discussed in more detail in the next chapter. A second function of ketones is as a fuel for most other tissues in the body. By shifting the entire body’s metabolism from glucose to fat, what glucose is available is conserved for use by the brain. While many tissues of the body (especially muscle) use a large amount of ketones for fuel during the first few weeks of a ketogenic diet, most of these same tissues will decrease their use of ketones as the length of time in ketosis increases . At this time, these tissues rely primarily on the breakdown of free fatty acids (FFA). In practical terms, after three weeks of a ketogenic diet, the use of ketones by tissues other than the brain is negligible and can be ignored. A potential effect of ketones is to inhibit protein breakdown during starvation through several possible mechanisms, discussed in detail in the next chapter. The only other known function of ketones is as a precursor for lipid synthesis in the brain of neonates .

 

Does Ketosis Have Any Negative Effects?

The ketosis produced by fasting or limiting carbohydrate intake does not have negative effects for most people once the body has adapted to that state.

The confusion on this point is mainly due to the fact that people who lack insulin, primarily Type 1 diabetics or insulin-dependent Type 2 diabetics, can get into a dangerous state called diabetic ketoacidosis. In ketoacidosis, ketones levels are higher than in the ketosis produced by diet.

The ketosis caused by diet has been referred to as dietary ketosis, physiological ketosis, benign dietary ketosis (Atkins), and, most recently, nutritional ketosis (Phinney and Volek), in an attempt to clear up possible confusion with ketoacidosis.

The second source of confusion is that there is a transition period while the body is adapting to using fats and ketones instead of glucose as its main fuel. There can be negative symptoms during this period (fatigue, weakness, light-headedness, headaches, mild irritability), but they usually can be eased fairly easily. Most are over by the first week of a ketogenic diet, though some may extend to two weeks.

Athletes who closely track their performance may notice more subtle effects up to 6-8 weeks from the start of the diet, and there is some evidence that it may take even longer, up to 12 weeks, for 100% adaptation.

Carbs Can Make You Fat

Carbs Can Make You Fat Guys

“Ed do carbohydrates make you fat…?”

I always get asked if carbohydrates make you fat. Carbohydrates have the potential to make you fat, if you eat too many of them and lead a sedentary lifestyle with a bad diet.
There’s a lot of heat around the topic of insulin resistance in the fitness industry which has made a lot of people think that it is carbohydrates which make them fat. Yes, the potential is there but as ever you have to gain perspective on these subjects and put them into context otherwise you’ll quickly jump to conclusions which just aren’t accurate.
Insulin resistance happens in people who don’t move a lot, have too much body fat and over eat. This causes something called beta-cell dysfunction to happen which downgrades your ability to produce enough insulin to match the carbohydrates you’ve eaten… In time this causes insulin resistance, which is where a lot of the carbophobia has been born from.
Notice that I said it happens when:
A) People overeat (generally processed food)
B) Don’t exercise enough

These are two very important variables which people forget about when they start blaming carbohydrates for obesity and generally gaining fat. Carbohydrates are the best kind of fuel, provided you get them from the correct place. If you’re training as hard as we do, you’re doing a lot of glycolytic exercise which creates a demand for carbohydrates. Therefore you’re metabolically tuned to utilise carbohydrates, which means provided you’re exercising portion control, following your training, doing your cardio and taking your Motiv8 Burn supplements they will not make you fat.3

What people seem to forget about carbohydrates is that they’re very powerful for building muscle and burning fat. They cause a surge in metabolic activity by spiking your thyroid (which governs metabolic rate) and they are also “protein sparing” making them very anabolic.
Rather than completely target carbohydrates and blame them for everything, look at all of the variables and be smart enough to recognise that they are actually really valuable to you.

motiv-8-burn-post_new-flavors

The Today Show Talks weight loss, should you try paleo or Mediterranean diet?

For weight loss, should you try paleo or Mediterranean diet? – TODAY.com

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The paleo, or paleolithic diet, is based on the food of our ancient ancestors, while Mediterranean-style eating stresses fruits and vegetables, legumes and whole grains, and allows wine — in moderation.

“When it comes to the Mediterranean diet, we’re talking about eating primarily plant-based foods,” TODAY nutrition expert Joy Bauer said on TODAY Wednesday. “Using olive oil instead of butter, limiting red meat to a few times a month and eating fish and poultry weekly.”

“The paleo diet is a bit more restrictive,” Bauer added. “It wants you to eat all the lean, healthy proteins, but cuts out grains, beans, dairy, added sugars and processed foods.”

The New BLT?

Bacon, lettuce and tomato mushroom sandwiches

Bacon, lettuce and tomato mushroom sandwiches

Photo: CHRISTOPHER JONES

SERVES

1 (or 2 with some sweet potato chips)

INGREDIENTS

  • 4 rashers of bacon
  • 4 large flat mushrooms
  • 4 lettuce leaves
  • 1 tomato, sliced
  • 1 avocado
  • Half a lemon

METHOD

Lay the bacon and mushrooms in a large hot frying pan. Cook until the bacon is golden and the mushrooms have picked up some colour too.

Scoop the flesh out of the avocado and puree with the lemon juice. Season with salt and pepper.

Lay lettuce leaves and tomatoes on two of the mushrooms. Top with the bacon and a good dollop of the avocado “mayo”. Top with the final two mushrooms and eat with both hands.

By Xanthe Clay

Recipe: Spicy Black Bean Fish Tacos

RECIPE: SPICY BLACK BEAN FISH TACOS

This staple from Michael Chernow’s new seafood spot is lean protein done right. | Marjorie Korn

Directions for the tacos: On a grill or grill pan over medium-high heat, char the tortillas and place in tin foil to keep warm; set tortillas aside. Season fish with Kosher salt and pepper, brush with canola oil and sear until fish is golden brown, 2 minutes; flip and cook until fish is cooked through, 1 minute. Divide bean mixture, lettuce, fish, pico de gallo, avocado, crème fraîche and radishes among tortillas. Serve with lime wedges.

Can Healthy Food Choices Become Harmful

When you find a food that’s somehow both healthy and delicious, it’s easy to get addicted. It’s not often the foods you want to eat overlap with the foods you should eat. Soon enough, you’re munching on your newfound favorite at all hours of the day. Although this certainly beats crushing candy bars or guzzling soda, some healthy foods can quickly go from helpful to hurtful when overeaten.

To help you make the most of your healthy choices, we rounded up six healthy foods whose benefits are often overshadowed by overeating. As it turns out, you really can have too much of a good thing. Read more »

Eat This, Not That! 10 PERFECT MUSCLE-BUILDING FOODS

Eat This, Not That! 

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You really should give yourself a hand: You wake up before most of your city to put in time at Bootcamp pumping out reps of exercises and crushing laps.

You eat well, keep those cheat meals to a minimum and carry a water bottle everywhere. You’re not in it for rapid weight loss, but that doesn’t mean you don’t have athletic—and aesthetic—goals. Don’t you deserve foods just as dedicated to working hard for your body as your lifting schedule? Yeah, we thought so. Fuel your workouts—and recovery—with these muscle-building foods that pack in the protein without sacrificing flavor.

Check out their top 1o protein choices

My Top 10 Ways to Cook with Quinoa

 10 ways to cook with Quinoa

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It’s a tiny seed that fits on top of a pin and looks more like birdseed than a healthy dinner, but this ancient Incan staple is no Plain Jane: it’s a protein-packed superfood. Read on to find out why.

Keen-WHAT?—What It Is

With a mild, nutty flavor and a texture similar to that of couscous or rice, quinoa (seriously, it’s pronounced KEEN-wa.) is actually related to leafy green vegetables like kale and Swiss chard. But leafy greens lack the dense protein content of the quinoa seed, and it’s this unique nutritional makeup that makes it so special.

First and foremost, quinoa is one of the only grains or seeds that provide the nine essential amino acids our bodies can’t produce themselves . Quinoa is most noted for its large amount of lysine, the amino acid most directly responsible for tissue growth and repair. A one-cup serving holds 442 mg of lysine— or about 5% of the daily-recommended intake for a 150-pound person (the USDArecommends 31 mg per day, per kilogram of body weight). The seeds are also very high in fiber, iron, magnesium, and manganese . In 1993, NASA recommended quinoa for a program that plants key crops aboard spaceships to feed astronauts on long-term missions. If it’s good for astronauts in space, it’s got to be good enough for mere mortals on earth, right? Keep in mind all this goodness does come at a price. Quinoa’s relatively expensive for what it is— about $4.50/12 oz., which is roughly double the price of quality brown rice.

Delicious, Nutritious, Bootylicious — What It Means To You

Quinoa comes in three varieties—white, red, and black—all of which are extremely versatile and can be prepared in a variety of ways. Step one is to rinse the seeds of their naturally occurring saponin coating, a bitter compound that protects the plant from birds and other animals. (Most commercial quinoa is pre-washed, but a quick rinse at home will get rid of any excess bitterness.)

 

The most basic preparation is to cook it like rice. Combine one part quinoa with two parts water in a pot and bring to a boil over high heat. Then reduce heat to low, cover, and simmer for about 15-20 minutes.

1. Cooked with brown rice in the rice cooker. Then topped steamed broccoli and sauteed veggies in sesame teriyaki sauce.

2. Wrapped in a burrito with corn and beans.

3. Steamed with fresh veggies and covered in a vinaigrette.

4. Mixed with black beans, scrambled egg, diced avocado and lots o’ hot sauce w/ a squeeze of lime.

5. In tabouli replacing the wheat.

6. Browned with a little butter first then cooked with with mushrooms, slivered almonds, and nettles.

7. Mixed half and half with homemade salsa.

8. After it is cooked… add black beans, diced tomatoes, minced garlic, sea salt, avocado, cilantro and squeeze some lime juice.

9. Fruity quinoa salad with yogurt, fruit, nuts, and dried raisins or cranberries. The quinoa is cooked w/water, apple juice, and cinnamon.

10. Cooked in chicken or veggie stock instead of water with several cloves of garlic and a bunch of my favorite herbs.

Read more »

How TO Make Pepper Tomato Jam

 

 

This is an amazing recipe from Chef Andrew Cohen and it is absolutely delicious and is a must try. I found it from my friends at Suzie’s Farms in San Diego and you must check them out.

Not a true jam, but one of a series of “jams” made from various vegetables that are used as toppings, sauce enhancers, dips, or spreads for sandwiches.

INGREDIENTS:

½ brown onion, peeled and finely diced
4-6 medium sweet red peppers (Bell or Corno di Toro, or a mixture), grilled, peeled, and seeded
2-3 cloves garlic, peeled, de-germed and minced
4 medium tomatoes, seeded (Whatever kind you wish, just use red so the color of the jam looks good)
Salt and Pepper to taste
1 teaspoon fresh thyme or rosemary, minced
Olive oil as needed
White wine vinegar as needed

 

METHOD:

Cut tomatoes and peppers into ¼ inch pieces.

Heat a large sauté pan over medium-high heat and add 2 tablespoons of olive oil.

Sauté onions until soft, then add the garlic and salt, pepper and herbs.

Stir, and then reduce heat to low and cook until garlic is soft and the flavors have melded.

Add the tomatoes and cook down to a jam-like consistency. This can take up to 30 minutes or more.

Optional-Turn up heat and sear a little bit to add a smokey flavor to the jam but be careful to not burn the jam.

Taste. If it needs it, add a few drops of vinegar at a time to balance the jam’s flavor. It should be sweet, but should also have a little bit of tart to balance the sweet and to bring out the fruity qualities of the peppers and tomatoes.

When done, transfer to a clean jar and store in the refrigerator until ready to use. Keeps 7-10 days.

 

Chef’s Notes:

Use as a topping for pork, fish, or chicken. Use on toasted sturdy bread as an appetizer. Good with soft cheeses like goat crottin, really ripe Brie, or mascarpone. You can use this to “stuff” brie with for a party-use a thread or wire to halve a semi-ripe wheel of brie through the equator, slather the jam on the cut surface, and then re-assemble the wheel of cheese. Makes a good smear on sandwiches. Think fresh mozzarella, prosciutto, and arugula. If you wish to add a little heat, add 1 or 2 red jalapeño or serrano chilis when you grill the peppers and peel and seed them and add to the mix.