Your Questions About Health And Fitness Articles

Ruth asks…

How much fat and protein should I be consuming on a low carb diet?

I'm going low-carb for health and to lose weight, I've brought myself down to 20g carbs per day – I'm keeping track of carbs, calories, fat and protein and I've noticed my calorie intake is low at around 1500 per day, and I'm worried that I may be running low in fat and protein too. I feel I'm eating okay, not going hungry and still getting vegetables.

I've felt a little dizzy and look tired, not sure if this is an initial reaction to switching to low-carb or a warning sign that I need to eat more calories, fat and/or protein. How much should I be consuming?

When looking at fat – does it matter what types of fat you consume?
If I need more fat in my diet what's the best way of achieving this without upping carbs?
I don't eat fixed meals, I eat one meal per day and snack – I honestly don't know how people eat three meals per day without ending up the size of a house! For fat I'm currently relying on coconut oil, olive oil, pork scratchings, and dairy like cheese and cream…but the worry is these upping carb intake.

I need to know HOW MUCH fat and protein I should be consuming in a day.

dknol answers:

I'm a proponent of low carb diets & highly recommend a fat based diet to maximize health. All carbs >9g per hour trigger insulin & insulin doesn't allow other hormones to function when it dominates the bloodstream. People think a low carb way of eating is for weight loss when actually it is for normalizing the body & allowing the body to finally function properly & is just as good for the underweight as overweight.

This is an example of my idea of a near perfect 2200 calorie diet (70% of calories from dietary fats & 100% of RDA for all dietary nutrients) & a good example of Atkins life plan – I would actually include much more vegetables, but this is an example of the basics to cover 100% of RDA for all dietary nutrients. Males would need 2500 calories though.

This has 108g total carbs but after subtracting fiber (which has no calories) only has 56g net carbs.

Perfect diet –

4 cups Romaine lettuce
2 med tomatoes
half cup sweet red pepper
1 cup kale
1 avocado
4 each strawberries

1 oz raw Almonds
1 oz chia seeds
1 oz flax seeds
3 oz raw sunflower seeds

2T butter
half cup coconut milk
1oz cheddar cheese
8oz plain yogurt
1oz canned oysters (about 4)
4oz can sardines
2 lg eggs

99g – protein
56g – net carbs – 108g total carbs less 52g fiber
170g – fat

total calories 2200

200-1050% of RDA for all dietary nutrients
except –
vitB6 – 174%
niacin – 121%
calcium – 113%
potassium100%

99g – protein20%
56g – net carbs 10%
170g – fat70%

total calories 2200
52g fiber

Fat, Not Glucose, is the Preferred Fuel for Your Body
http://fitness.mercola.com/sites/fitness/archive/2012/08/10/fat-not-glucose.aspx

Dr.Mercola – Why half your diet should be from saturated fats –
http://articles.mercola.com/sites/articles/archive/2012/05/31/coconut-oil-for-healthy-heart.aspx?e_cid=20120531_DNL_art_1

Michael asks…

What can I do to enhance my memory, focus, metabolism, and agility?

Will proper diet & fitness enhance my memory and focus? What specific healthy foods/drinks and natural supplements & herbs can I consume to boost my memory and focus? What exercises (physical and mental) can I perform to enhance my memory and focus? The same questions goes for metabolism and agility. I would really appreciate anyone's help. Thank you.

dknol answers:

Proper diet and fitness will indeed enhance both your memory and focus. However the most important rule I think many people need to learn is that there is no magic supplement or herbs. I have been at this a long time following the mainstream health and fitness ideas for a long time. I have come to understand there is one rule and one rule only to follow. The earth will provide all you need for proper health and fitness. It is that basic I don't know any other way to put it. Take for instance vitamin C you can not extract vitamin C and hope it will have the same benefits as eating an orange which contains vitamin C. The orange contains vitamin C along with many other important nutrients that work together to provide the most complete nutrition benefits. Now with this in mind what did the earth provide for us to eat at the beginning of time? Fruits and vegetables! Apples, oranges, bananas, tomatoes, cucumbers, lettuce, green peppers and more. These are all the health food/supplements you will ever need. Just ensure you take in enough calories with them and you will be fine. It takes a little more fruit to satisfy you then say a piece of pizza but you will learn in time. What is even easier with this diet is these can all be taken easily to work with you or to play. They can even be picked up easily at any supermarket and usually there is plenty there because most stay far away from the fruits and vegetables. What I found on the mainstream ideas for health and fitness diets was that it was hard. You had to cook your chicken and have you rice ready. You had to have your protein shakes with you at all times. I had to have a steady stock on hand as I only wanted the hyped up brand that was supposed to pack on muscle and have all these fantastic health benefits. What makes this even better is that eventually if you desire you can grow these foods in your backyard at virtually no cost. Just your time and effort which will for care which also involves some for of exercise. Once you convert to such a raw food diet you will see the fat melt away.

Exercises comes with this approach also just keep it simple. Again fancy gadgets hyped by the fitness industry will get you know where. Basic movements that the body was intended to do will get you somewhere. Start with the basics set a goal of 30 over say 3 sets of push ups, pull-ups, dips. Once you get that down you can move on to more advanced forms of what I term green fitness. Climbing rope, jumping rope, burpees and get a back pack so that you can add weight to these various forms of exercise to take it to the next level.

The idea behind all this is that is is cheap easy and allows you to workout anywhere anytime and eat anytime anywhere. Nothing to hard. The best thing about it all is you become a new person with renewed energy levels that give your life a whole new meaning. Trust me this has worked for me and it can for you as well. I have dedicated a site to this very topic if you would like to visit please do. Http://www.greenfitnessworld.com.

One of the best books I have found on this topic is the 80/10/10 diet. You can find it on amazon.com. I have also recently published and article on my blog discussing the truth about diets.

If you have any questions there is a contact me option on the site. I would love to try and help you as much as possible. I know in the beginning for me it was just a struggle getting through all the garbage that was out there.

Betty asks…

How can I become a really good tennis player?

I am a 15 year old girl. I play 3-4 times a week with a coach for 30 minutes for a private lesson, then I take a group lesson once a week with different coach. I'm a little inconsistent but I have good strokes with great top spin. I would like to get a scholarship to a good school. How can I get really good. I read articles but they all say the best tennis players are natural players and started playing in tournaments when they were like 11. I have never played in a tournament before so they are making me feel like I have no chance of becoming really good. So what are some things I can do?? (Keep in mind that I am still in school)

dknol answers:

Hello ,,,

I have been a Tennis player for almost 10 years, and played a lot of international tournaments around the world. Actually Tennis is a game that you need to practice for at least 5-6 days a week, with 3-4 hours a day of practicing. You can't just practice 3 days a week, it does not help you to improve you Tennis skills and make you competitive player.

Another thing which is playing tournaments. It's actually true that you really need to play tournaments and compete with others. The reason why is because the more you play matches, the more experience you will learn from your mistakes. As a result, you will increase your Tennis knowledge and experience and then become a very good Tennis player.

Just to conclude what I already said, I will write some Steps for you, try to follow them literally … ^_^ !!!

1- Play as many tournaments as you can, (weather they are local or international tournaments)
2- Improve you fitness, Improve you fitness, Improve you fitness (Tennis is all based on individual player which is you, so you need to be able to play matches that last for 2-3 hours without getting tired.
3- practice at least 5-6 days a week, with 3-4 hours
4- Eat healthy food that contain a lot of carbohydrates, proteins, vitamins to improve your physical and mental heath
5- Be patient and hard worker all the time, and one thing which is very important, DON'T STOP PRACTICING FOR ANY REASON, even if you have certain issues, family issues or health issues or you feel you R tired, go and practice at least for 1 hour.

I am pretty sure that you will be an amazing player, just follow the steps a gave to you.

GOOD LUCK !!! ^_^

Ken asks…

Is it true that olive oil saturated fats are natural fats therefore healthy ones?

I read that olive oil has a lot of monounsaturated fats which are beneficial to our health , especially our heart functions. But I also read that the saturated fats coming from olive oil (organic) are NOT harmful. They are the same natural saturated fats that come when a woman breastfeed her child . What do you think?

dknol answers:

There never was one iota of scientific proof to condemn saturated fats as a cause of heart disease. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease, or any other chronic disease of civilization. Through their direct effects on insulin & blood sugar, refined carbohydrates, starches and sugars are the dietary cause of coronary heart disease & diabetes.

Human breast milk has 50% of calories from fat & 54% of it is saturated fat (same as the fat in coconut oil) 39% oleic acid – Omega 9 monounsaturated fatty acid (the same fat as in olive oil) & ONLY 3% polyunsaturated fats.

The body does better with more saturated fat than less. Saturated fats are required to make many vitamins & minerals (even Omega 3 fatty acids) bioavailable so they can be incorporated into the body structure. Saturated fat is required for the body to function properly & to regenerate & heal.

7 Reasons to Eat More Saturated Fat

1) Improved cardiovascular risk factors

Saturated fat in the diet is the only means to reduce the levels of lipoprotein (a) — that correlates strongly with risk for heart disease. Eating saturated fats raises the level of HDL, the good cholesterol.

2) Stronger bones

50% of dietary fats should be saturated fats for calcium to be incorporated into the bone structure, according to expert in human health, Mary Enig, Ph.D.

3) Improved liver health

Studies show that saturated fat encourages the liver cells to dump fat content. Saturated fat has been shown to protect the liver from toxic insults & even to reverse the damage.

4) Healthy lungs

The fat content of lung surfactant is 100% saturated fatty acids. Replacement of these critical fats by other types of fat makes faulty surfactant & potentially causes collapse of the airspaces & respiratory distress.

5) Healthy brain

Your brain is mainly made of fat & cholesterol. Most of the fatty acids in the brain are actually saturated. The brain needs saturated fats to function optimally.

6) Proper nerve signaling & hormone production

Certain saturated fats, found in butter, lard, coconut oil, function directly as signaling messengers that influence the metabolism.

7) Strong immune system

Saturated fats found in butter & coconut oil play key roles in immune health. Loss of sufficient saturated fatty acids in the white blood cells hampers their ability to destroy viruses, bacteria, germs & fungi. We need them to keep the immune system vigilant against cancerous cells & infectious invaders.

Http://www.fourhourworkweek.com/blog/2009/06/06/saturated-fat/

http://www.lewrockwell.com/miller/miller33.1.html

http://www.hbci.com/~wenonah/new/9steps.htm

Plaque build up in the arteries are more attributable to carb consumption than dietary fats, which seems to be the conclusion of the following study. Carb consumption raises triglycerides & VLDL (bad cholesterol). Fats raise the HDL (good cholesterol). High triglyceride levels & low HDL levels are an indicator of plaque, glycation – the precursors to a heart attack and heart disease.

Study from the Oxford group examining the postprandial (after-eating) effects of a low-fat vs. Low-carbohydrate diet. (Roberts R et al, 2008)

Postprandial lipoproteins, you'd think, would be plentiful after ingesting a large quantity of fat, since fat must be absorbed via chylomicrons into the bloodstream. But it's carbohydrates that figure most prominently in determining the pattern and magnitude of postprandial triglycerides and lipoproteins. Much of this effect develops by way of de novo lipogenesis, the generation of new lipoproteins like VLDL after carbohydrate ingestion.

Http://heartscanblog.blogspot.com/2009/11/after-eating-effects-carbohydrates-vs.html

Fat, Not Glucose, is the Preferred Fuel for Your Body
http://fitness.mercola.com/sites/fitness/archive/2012/08/10/fat-not-glucose.aspx

Dr.Mercola – Why half your diet should be from saturated fats –
http://articles.mercola.com/sites/articles/archive/2012/05/31/coconut-oil-for-healthy-heart.aspx?e_cid=20120531_DNL_art_1

Unsaturated fatty acids are fine *in whole food sources* but when they are separated from a whole food, it exposes the fragile oils to air & causes them to quickly oxidize (go rancid). Oil that has oxidized, does not just turn a heathy food to a neutral food, it actually makes it unhealthy by converting to harmful oxidized fats called lipid peroxides.

I do NOT recommend polyunsaturated vegetable oils, oxidized oil creates free radical damage in the body. Lipid peroxides free radicals damage fatty cellular membranes. Lipid peroxides negate the body’s stores of antioxidants, making the body's natural defenses vulnerable. There is also a need to balance your Omega 6 fatty acids with Omega 3 (an individual ideally needs more Omega?3 than Omega?6.)

Sharon asks…

How do I get my parents to quit smoking?

They've been smoking my whole life, and I've tried every way to get them to stop. My Mom is all for quitting but she can't quit if Dad doesn't, you know… 'cause of the temptation. Dad would just yell at me if I asked him to quit and I don't see any way to get him to quit without him being cooperative enough to not yell at me when I ask him to. I'm concerned for my mothers health and mine also (you know, the whole secondhand smoke thing).

Thanks in advance,
Guin

dknol answers:

Like many others I smoked when I was young but managed to kick the habit before I was totally hooked, I was lucky and suffered no damage to my health. But for a close friend it was different, even though she was only a moderate smoker, her health was being seriously affected and getting worse with time. Now this is where I really sympathize with smokers. She like many smokers knew the dangers and had genuinely tried many different ways to quit smoking. She tried patches, hypnosis and read several books on the subject of quitting, nothing had worked. She always ended back at square one, knowing she needed to quit, but how, nothing had a lasting effect. That was until she tried Smoke Deter.

So why am I telling this, because I played a small part in her success. You see I heard about Smoke Deter through my son, his best mate had quit smoking using Smoke Deter and I convinced my friend to try it. She was very skeptical, but I was so concerned about her health that I said that if it didn't work I would pay for it, so she had nothing to lose and that convinced her. That was a year and five months ago, it worked and she is no longer a smoker, she has never has the urge to smoke since she quit using Smoke Deter, that's a fact and it's the only product she tried that she's happy to tell others about.

Smoke Deter is an herbal based liquid oral spray that is used 3 times a day, this is also supplemented with herbal pills which when combined is very effective at reducing your nicotine cravings. How quickly it works depends on the extent of your habit, it can work as quickly as 2 weeks or may take 3 months, regardless of the time, your health is worth the effort to kick your smoking habit.

Smoke Deter also offers a lifetime free membership support program, so you are never on your own, help is available 24 hours a day if you feel the need, like if your resolve is weakening. That's what I like about Smoke Deter it changes your whole attitude to smoking, it works on your mind as well as your body. Unfortunately I've seen the damage smoking has done within my own family and also in my circle of friends, consequently I'm fully aware just how hard it is to stop smoking without some kind of help. I've seen first hand how Smoke Deter helped my friend quit smoking and so it's not surprising she can't say enough about it. So if this article brings Smoke Deter to your attention and as a result helps you kick the smoking habit, then for me writing about it has been worthwhile.

So if you've been wondering if these quit smoking products work, well I guess some do and some don't, but one that has my recommendation is Smoke Deter, I've personally seen it work when other methods failed. I'm happy to pass that information on so that others looking for a safe natural way to quit can try Smoke Deter if they wish.

If you would like more helpful information on Smoke Deter or other free quit smoking information, you may like to visit the url in the source box below. It seems to confirm some of my comments and is dedicated to helping smokers improve their health, fitness and beat the smoking habit.

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