Keto Diet Guide

 An Ultimate Guide to Keto Diet






It’s safe to say the keto diet has increased in popularity over the years. Many are adopting this
regime not just for weight loss but for the substantial benefits it brings to health.
The keto diet bucks the trend when it comes to diets and there is even reason to suggest it
works better too.
If you’ve been hearing lots of great things about the keto diet and want to know what it’s all
about, I’m going to run through with you the fundamentals to help you build a better
understanding; therefore think of this as your guide to the keto diet.

What Is the Keto Diet?


The keto (or ketogenic) diet is a meal plan which emphasizes heavily on a low carb regime.
Cutting out carbs means it’s backed by a high fat and moderate protein intake. The keto diet is
said to help you effectively lose weight with health benefits. 
You may have heard of the Atkins diet. This diet plan follows some of the basic principles of
keto at the offset although it gradually introduces more carbs towards the final phases.
So, what’s the deal with the keto diet?

In simple terms, the keto diet switches the body’s fuel supply. Reducing your carb intake
encourages your body to divert from its conventional source and instead burns fat for energy.
So, has this got you wondering how this is all possible? Well, it’s with a little help from a
metabolic process called ketosis.
What Can I Eat on Keto Diet?
When starting out on the keto diet, it can take a little while to get used to what foods you can
and can’t eat. Therefore, it’s always best to plan ahead.
Remember to focus on foods that are high in fat, moderate in protein, but most importantly –
low in carbs. To make it a little easier for you, here’s a quick round-up of what keto friendly
foods you can go for:
πŸ‘‰ Meat and poultry
πŸ‘‰Fish and seafood
πŸ‘‰ Eggs
πŸ‘‰ Full fat dairy
πŸ‘‰ Natural fats
πŸ‘‰ Low-carb veggies
πŸ‘‰Nuts and seeds
πŸ‘‰ Healthy fats/oils
πŸ‘‰ Low carb fruits

Meat and Poultry

When opting for meat, you pretty much have the green light on what to choose but grass fed
varieties are the best option. The same applies to poultry as carb content is non-existent.
Fish and Seafood
Fatty fish like salmon, tuna, or mackerel are all good sources of fatty acids, protein and low
carbs.
Eggs
Not only are eggs a “go-to” for any dieter, they are also a keto-friendly food you can enjoy.
Full fat Dairy

On a keto diet you need to ditch the low fat yogurts and go full fat. This includes cheese, cream, and butter.

Low Carb Veggies

You have to be careful with your choice of vegetables because some are very high in carbs.
Keep to veggies like asparagus, celery, or leafy greens.
Low Carb Fruits
Fruits are another area of caution because many of them contain high levels of sugar. However,
there are a few low sugar options – like berries – which are allowed.

Nuts and Seeds

Nuts are a great source of fats, which is why they make the list; however just be cautious which
ones you go for. Walnuts, macadamias, and almonds are good choices. Make sure they are in
their natural state too and not coated with sugar.

Way Back

 Way Back Wednesday: The Ron Clark Story


Welcome to the first Way back Wednesday...where I talk about things from way back!... get it?

So, who is Ron Clark? 

Ronald Lyle Clark, Jr. born October 24, 1972 is an American educator and reality television personality. He has taught in North Carolina and New York City

"THE RON CLARK STORY is the true story of one teacher’s courage to leave his small hometown and head to one of the most challenging public schools in the country. We are proud to have an actor the caliber of Matthew Perry bringing his talents to such a memorable, inspirational story.

—Michael Wright 

So I am wanting to review a movie about a teacher from a small town wanting to spread his wings beyond his home town. (It could really relate to "Lean On Me" with Morgan Freeman.) desperate but motivated to do more with his career he sets his eyes on New York but not without trials and tribulations. I would have to base almost everything off the movie as I couldn't really find much info on the real Ron Clark online... Lets begin!

Before moving to New York Ron worked in the city of  Aurora, North Carolina as a teacher in 1994 at  S W Snowden Elementary which I assume he was born in the same city as well. Helping kids with his unique teaching abilities. 

In 1998 once in New York things didn't go as smoothly as planed living in a motel room and looking for work he settled for a job at a local restaurant then meeting a woman named Marissa who he befriend. But with things looking grim Ron has finally seemed to catch a brake when a teacher position at Inner Harlem Elementary.

He then strikes up a conversation with the principle pleading his case on why he's a good fit relaying the fact that he specialize in rising standardized text scores. Hesitant at first. The principal of the school believes Clark may be too "nice-looking," to take on the rough, disruptive students in a 6th grade class that has just been abandoned by their teacher. He offers Clark a third-grade class, but Clark insists on taking the older kids that nobody else wants. He quickly learns that it will be a battle of wills between himself and his students to see who can outlast the other. He struggles to understand them, both individually and collectively, before he can teach them the standardized materials.

Being the person he is he takes it a step further by reaching out to the parents and getting them more involved in their kids education as well for teaching kids not only Math, Reading, Science, and History but he was a father figure to some or even all of the students. Clark uses persistence and unconventional methods to reach his students and encourage them to reach their full potential. Ron's innovative way of teaching consists of a three-pronged approach. He looks to put students into a cheerful mood, so that they are more then likely to retain more schooling. He makes a point of creating personal relationships with his students and their families. That's what makes this story so inspiring and the motivation that comes with it is great people like Ron makes the world a better place as he actually cared for the students he was teaching.

Free on YouTube as of now!πŸ‘‡
https://www.youtube.com/watch?v=m9V0-K8WWk8

Guide to Climatarian Diet

An Ultimate Guide to Climatarian Diet 

Are you keen to reduce your carbon footprint, but daunted by the idea of going fully vegetarian? The climatarian diet could be for you. Created by doctors at global nutrition app Lifesum the latest eco-diet is all about considering where your food comes from rather than completely cutting things out. If followed correctly, its founders say a climatarian diet could reduce your CO2 by 1.5 tons annually. 

So, what does it involve? 

Read on for an ultimate guide to Climatarian Diet! 


What Is Climatarian Diet? 




In simple terms, the climatarian diet encourages eating less of some foods and more of others. Though a plant-based diet is rooted in sustainability, greenhouse-grown vegetables flown across the globe to fill our plate may actually be increasing our carbon footprint. 

Instead, the experts at Lifesum suggest a Climatarian diet can improve health and save the planet by reducing our CO2 by 1.5 tons annually - by eating plant-based, locally sourced produce when it's in season.


What can you eat on the Climatarian diet?


Lentils and beans




These eco-heroes are delicious and nutritious, and replacing beef with lentils and beans could get us up to 74% closer to meeting our carbon emissions.

Local and seasonal fruits and veggies




These have a particularly low carbon footprint, and buying local and seasonal reduces processing, packaging, transportation and food spoilage.

Whole grains, including pasta, brown rice and wheat



Lots of health benefits and less processing and energy requirements environmentally, which lowers our carbon footprint.

Nuts and seeds




The most eco-friendly include peanuts, hazelnuts, sunflower seeds, watermelon seeds and pumpkin seeds - a great protein source with a lower carbon footprint.

Chicken




Meat production, particularly beef and lamb, requires more land and water, and has higher carbon emissions. Swapping beef for chicken can decrease your carbon footprint by nearly half.


Being a climatarian is about thinking of the whole picture not just about where your food comes from, the miles it travelled and the resources used in its production.

It’s about choosing food that’s not wrapped in plastic, buying in bulk or loose to cut down on packaging, reducing food waste, composting food scraps, freezing leftovers, walking or cycling to the shop instead of driving. 

These all contribute to a more climate-friendly diet.

“Eating more seasonal and local vegetables and less and better meat and dairy, while reducing food waste are the best things you can do to eat better for you and the environment. 


Rules for the Climatarian Diet

Since it has the reduction of carbon emissions as its main goal, the climatarian diet looks very different from most other diets. Few foods are outright banned from a climatarian diet, and a greater focus is placed on where the foods were grown and under what conditions. Here are a few of the most important climatarian diet guidelines, from the folks over at climatarian.com:

  • Eat less meat. Meat is one of the most carbon-intensive food sources available, so cutting even one meal per week will drastically reduce your carbon footprint.

  • Avoid food waste. Shop carefully and plan ahead, and make sure to store your food properly so it doesn’t go to waste.

  • Choose local, seasonal food whenever possible. The less a food has traveled to get to you, the lower its carbon footprint.

  • Grow your own food, if you can. A small planter box with veggies and herbs goes a long way towards reducing your total carbon load.

Holy Shit?

Tuesday Topic Of The Day: 

What your poop says about health


I know this topic is rather weird to say the least but I hope today I could bring my viewers some enlightening, and interesting facts about your stool! 

Every 1-3 days (hopefully), our body shares an in-depth (it should sink) summary of our health. It’s called poop. 

The ancient Chinese, Greeks, Egyptians, and many more ancient cultures monitored the shape, size, and texture of poop to diagnose health problems. 

But, in this day and age, we have progressed to far more complex ways to measure our health and diagnose problems.

Frankly, we stopped giving a shit about our poop. Most people just cover it with TP and flush it down.

But, that’s all about to change. Our poop still has a lot to say about our health. And sometimes it’s the simplest things that shed the most light.

Why Poop Is Important πŸ’©

In our body, the digestive system is hugely influential. If it had an Instagram account, it would have trillions of followers from all locations in the body.

Not only does the digestive system have a large reach, but it’s also huge. The surface area of your gut is about 40 times larger than that of your skin. Forty!

And think about all of the money, time, and effort we spend on our skin. If we just put a little bit of that effort towards our guts, we’d all be better off.

Our gut is massively connected and important to our health. The gut has more nerves than our spinal cord. It produces 20 different hormones, significantly more than both male and female sex organs.

Plus, the bacteria in our gut manufacture 95% of our body’s supply of serotonin, the ‘happiness chemical’ that regulates our mood and anxiety.

Gut health and its mysterious connection to the brain is currently the topic of thousands of scientific studies. 

What we know right now, is that people with irritable bowel syndrome or inflammatory bowel disease have a higher rise of anxiety or depression.

Your gut health and your mental health are linked.

We also know that in the UK, a fecal transplant is commonly used to cure illness. A fecal transplant is exactly what it sounds like — taking poop from a healthy donor and transplanting it into the intestines of a sick recipient.

Not only does the bacteria from the fecal matter cure symptoms, but doctors found that recipients started to crave the foods that the healthy donor was eating, making it a more long term solution. 

Now that you’re both fascinated and disgusted, it’s time to learn what poop says about your health.


Bristol Stool Chart Type 1 (Severe Constipation)


Let's of course start out with type 1... This type of stool is not good as your most likely severe constipation symptoms include the following:

  • Passing fewer stools then three stools a week
  • Having lumpy or hard stools
  • Straining to have bowel movements
  • Feeling as though there's a blockage in your rectum that prevents bowel movements
  • Feeling as though you can't completely empty the stool from your rectum
  • Needing help to empty your rectum, such as using your hands to press on your abdomen and using a finger to remove stool from your rectum

If you’ve experienced either Type 1 or 0 for over a week, you must get back to a healthy poop schedule. You should see a doctor and make significant lifestyle and diet changes.

When to see a doctor

Make an appointment with your doctor if you experience unexplained and persistent changes in your bowel habits.

...So what are exactly the main causes of being constipation?

well for one it's probably your diet and what you eat... obviously if your just sitting back and eating T.V dinners, ramen noodles and flushing it down with Mountain Dew... then you probably need to change that if you don't start eating well balanced meals then your not giving your not giving your health any favors!

Bristol Stool Chart Type 2 (Mild Constipation)

I'm really not going to go over this to much because all the information is really the same like Type 1 but it's less server then Type 1

Bristol Stool Chart Type 3 (Healthy Poop)

This is the best type of poop. It should come out easily and look like a dark brown sausage. It means you’re getting plenty of fiber and water.

Bristol Stool Chart Type 4 (Healthy Poop)

This is another normal, healthy type of poop. However, it’s getting a little soft, making it a snake-like and narrow stool.

Bristol Stool Chart Type 5 (Needs More Fiber)

These soft poops are easy to pass. They are blob-like with clear-cut edges. You need more fiber to increase poop density.

Bristol Stool Chart Type 6 (Mild Diarrhea)

It’s a mushy, shapeless pile that indicates mild diarrhea. This usually happens when your routine is derailed.

It could be that you’re drinking more alcohol than usual or you have mild food poisoning. It shouldn’t last more than a couple of days. Make sure you stay hydrated.

Bristol Stool Chart Type 7 (Severe Diarrhea)

There is no fiber in this poop, it’s completely liquid. You’ve got the runs, and if it persists for more than a couple of days you should see a doctor.

Remember to drink tons of water. Diarrhea dehydrates you quickly.

Stool Color and Health 

You can also learn what your poop says about your health from the color. So, what color is a healthy stool?

The ideal poop health color is dark brown. All other colors are not normal and make good data points as you analyze your poop.

If you’re concerned about the color of your poop, there’s a useful WebMD article on what stool colors mean

Healthy Poop Schedule

Pooping every day on a fairly consistent schedule is the goal.

However, according to this assessment of normal bowel habits, adult poop frequency is between three per week and three per day.

Also, healthy poop should only take about a minute to push out, and no longer than 15 minutes.



Conclusion is... eat more well balanced meals, exercise, and a drink more water.  About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women. I mean it's not rocket science just take care of yourself because your important... also who wants to be constipated?


Also one more thing I should mention is that I AM NOT A DOCTOR! If you want farther information please do your own research or talk with your doctor if it's something serious hopefully it's not serious though and if your going through pooping please seek help! 


Recourses:


https://www.ryanandalex.com/what-poop-says-about-your-health/


https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253

Tuesday Topic

Tuesday Topic Of The Day: 

Surviving Inflation



So inflation, What Is It?

Inflation is the decline of purchasing power of a given currency over time. A qof prices, often expressed as a percentage, means that a unit of currency effectively buys less than it did in prior periods.

Inflation can be contrasted with deflation, which occurs when the purchasing power of money increases and prices decline.

KEY TAKEAWAYS

  • Inflation is the rate at which the value of a currency is falling and, consequently, the general level of prices for goods and services is rising.

  • Inflation is sometimes classified into three types: Demand-Pull inflation, Cost-Push inflation, and Built-In inflation.

  • The most commonly used inflation indexes are the Consumer Price Index (CPI) and the Wholesale Price Index (WPI).

  • Inflation can be viewed positively or negatively depending on the individual viewpoint and rate of change.

Those with tangible assets, like property or stocked commodities, may like to see some inflation as that raises the value of their assets. quantitative estimate of the rate at which the decline in purchasing power occurs can be reflected in the increase of an average price level of a basket of selected goods and services in an economy over some period of time. The rise in the general level.



In the past years with covid-19 and other underlying issues inflammation is one of the main factors of why the gas prices are through the roof!


So what is there to do? How can you and I survive the increases of prices?

Well, I for one am not a financial expert but with the power of research I have a few solutions enabled to make do!


  1. Substitute

Enjoy the same types of purchases but substitute lower-priced options. Go ahead and buy that new car, for example, but get a Chevy Spark ($12,170 to $16,435 manufacturer’s suggested retail price) instead of the Mini Hardtop ($20,450 to $24,100 MSRP) you had your eye on. (Better yet, buy a used car for even more value.)

Consumers already are making some price-conscious substitutions to keep up with inflation. Writes the Wall Street Journal:Chipotle Mexican Grill Inc. this year raised steak prices by about 9 percent and chicken prices by about 5 percent.

 

“We have, in fact, seen some customers shift from steak to chicken,” chief financial officer Jack Hartung told analysts Monday.

2. Buy generics



Giving up your loyalty to brand names gives you protection from inflation in many categories. You can find equivalent quality (read and compare labels to be sure) by switching to grocery store brands, generic prescription products, store-brand over-the-counter medicines and store-brand clothing, to name a few examples.


3. Ask for a raise





Now asking your Supervisor and/or manager for a raise it’s a good idea to take this advice. If you recently started a job, wait a minimum of six months to ask for a raise. Most employers are more likely to give you a raise if you have been with the company for at least a year or more. If you have been with the company for multiple years, then you can ask once a year.

Over the last six years, an average of 31 percent of organizations gave average raises of 3 percent or higher. In 2022, 44 percent of organizations are planning to give pay increases higher than 3 percent. In January 2022, inflation was 7.5 percent higher compared to a year earlier—a 40-year high.


In fact, about 85% of companies tell Pay scale they are worried about inflation, but most aren't giving pay increases to match it. Last month the annual inflation rate hit 7.5%, according to the latest consumer price index.


Inflation is bad for employers because they have to spend more to keep their employees from looking for better wages somewhere else. In order to keep those workers, employers may need to raise wages along with inflation rates, offer better benefits, or change the way they operate. 

 

But at the end of it all it’s up to you to decide if you're getting paid a fair wage. Talk to your boss when it’s the right time and even talk to your co-workers and don't be scared to do so. Legality, It's your right to discuss your salary information with your coworkers is protected by the federal government. According to The New York Times, the National Labor Relations Act states that employers can't ban the discussion of salary and working conditions among employees.

 

By far the best investment you can make to be prepared for an uncertain financial future is an investment in yourself. One that will increase your future earning power.
This investment begins with quality education and continues with keeping skills up-to-date and learning new skills that will match those most needed in the not-too-distant future. Being able to stay on top of a business's changing needs may not only help to inflation-proof your salary, but also recession-proof your career.
I hope all of you found the article helpful and please try to be financially smart and stable!

 

Also make sure to check out my sources to learn more about how to protect yourself from inflation affecting you.