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Oct 7

A Week Of Keto Meals To Kickstart Your Diet And Lose …

When you are just starting out the keto diet it can be hard to find enough recipes that are low carb and keto friendly. That is why I put together a full week of keto meals to make it a little bit easier for you. The keto diet consists of eating a very low amount of carbs per day which force your body to use fat for energy instead of carbs, therefore melting the fat right off your body. I have personally been following this diet for a few months and cant recommend it enough. Ive reached mygoal weight of 120 pounds and feel more full of energy and happier than I ever have!

Give these weeksworth of keto meals a try and have your breakfast, lunch, and dinner sorted for the whole week!

If you think that keto breakfast consists of only bacon and eggs (trust me, you CAN get sick of bacon eventually!) then you will be wrong. You can have anything from pancakes, waffles, toast, and even porridge while on the ketogenic diet. If you have only a very little time in the morning and dont want to spend the Monday morning cooking pancakes, you can premake them on the weekend and keep in the fridge, ready to reheat and enjoy in just a couple of minutes!

Recipe&Image Credit: Sugar-Free Londoner

Recipe&Image Credit: Keto Connect

Recipe&Image Credit: Inspector Gorgeous

Recipe&Image Credit: Dashing Dish

Recipe&Image Credit: Tasteaholics

Recipe&Image Credit: Wicked Stuffed

Recipe&Image Credit: Sweet As Honey

These quick and easy keto lunches are perfect to make ahead of time and take to work. All of these recipes are light and easy to eat straight out of a takeaway container at your work desk or at home. Some of them you can even eat while walking down the street if youre an extra busy lady!

Recipe&Image Credit: Eazy Peazy Mealz

Recipe&Image Credit: Skinny Taste

Recipe&Image Credit: Eatwell 101

Recipe&Image Credit: Hey Keto Mama

Recipe&Image Credit: Wholesome Yum

Recipe&Image Credit: Life In The Lofthouse

Recipe&Image Credit: Peace Love And Low Carb

Whether you have only 30 minutes to prepare and cook dinner or you like to spend a good hour behind the stove, these delicious keto dinner recipes will have you covered for the whole week! The best part about these is they taste just like normal food and you wont have to make 2 different dinners for yourself and your family.

Recipe&Image Credit: The Recipe Critic

Recipe&Image Credit: Ketogasm

Recipe&Image Credit: Peace Love And Low Carb

Recipe&Image Credit: Eatwell 101

Recipe&Image Credit: Low Carb Maven

Recipe&Image Credit: Wholesome Yum

Recipe&Image Credit: Little Spice Jar

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22 Quick Keto Dinners That Are Ready In 30 Minutes Or Less

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9 Must-Have Keto Pantry Staples That Are Essential For Weight Loss

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Oct 7

Diet | Definition of Diet by Lexico


1The kinds of food that a person, animal, or community habitually eats.

More example sentences


selection of food, food and drink, food, foodstuffs, provisions, edibles, fare

screen violence is becoming the staple diet of the video generation

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2A special course of food to which a person restricts themselves, either to lose weight or for medical reasons.

I'm going on a diet

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dietary regime, dietary regimen, dietary programme, restricted diet, crash diet

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1Restrict oneself to small amounts or special kinds of food in order to lose weight.

I began dieting again

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follow a diet, be on a diet, eat sparingly, eat selectively, abstain, fast

He dieted me down to 185, to make sure I was as lean as possible.

Middle English from Old French diete (noun), dieter (verb), via Latin from Greek diaita a way of life.

1A legislative assembly in certain countries.

The term originated with the protest of the reforming minority at the diet of Spires in 1529 against the catholic majority.

Under the October Diploma of 1860, the government agreed to call the diets, which would then elect to the Reichsrat.


legislative assembly, legislature, parliament, congress, senate, synod, council

That judgment sympathetically, clearly and concisely deals with a case that must have been very far from the ordinary diet of a judge sitting in the crown court.

Late Middle English from medieval Latin dieta day's work, wages, etc., also meeting of councillors.

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Oct 7

7 Sermorelin Benefits Renew Health and Wellness

Sermorelinis agrowth hormone releasing analoguethat stimulates the pituitary gland into releasing growth hormone. Essential for overall growth, cell regeneration and cell reproduction, growth hormone (GH) is especially important to children for normal development. GH not only increases a childs height but also promote bone mineralization, supports muscle mass, benefits immune system functioning and contributes to internal organ growth.1

As we age, the growth hormone releasing chemical needed to trigger the release of growth hormone from the pituitary gland declines. Adeficiency of growth hormonein adults can cause a variety of undesirable health complaints, including reduced vitality, a decrease in muscle mass, weight gain and decreased energy. In addition, growth hormone also activates production ofinsulin growth factor (IGF-1), a substance that may reduce the risk of adults developing diabetes mellitus and cardiovascular disorders.Other studies have found thatIGF-1is positively associated with cognitive functioning in older adults by providingneuroprotectiveeffectsto the prefrontal cortex and hippocampus. 2,3,4

Sermorelinis not human growth hormone but a safe and effective substance formulated to support pituitary gland health and release of growth hormone. Developed 30 years ago,Sermorelinis FDA approved to effectively and naturally treatAGHDby triggering your pituitary gland to make and release natural growth hormone.

Since the body regulates the amount of GH released, you do not experience unpleasant side effects caused by recombinant growth hormone therapy traditionally used for adult human growth hormone deficiency. In fact,Sermorelininitiates normal feedback in the body, a protective mechanism that responds to high levels of HGH by bringing levels back down naturally. This also prevents a sudden drop in hormone levels and the adverse effects caused by abruptly reduced hormone levels.5

Sermorelinis considered an anti-aging supplement that can assist the body in repairing damaged cells and weakened systems cause by insufficient HGH. Following several months of injections ofSermorelin, people start noticing the following improvements in:

Men receivingSermorelininjections may also see an increase of testosterone, which supportsSermorelinsanti-aging effects involving improved energy levels, sexual performance, and lean muscle growth.

Another advantage toSermorelinis that it offers continuing health benefits even after you have stopped injection therapy. Reinvigorated human growth production and release remains consistent or increases over time. Thats one reason whySermorelinis considered an anti-aging supplement.

Unlike recombinant human growth therapy,Sermorelinhas only a few minimal side effects, such as injection site irritation, redness and/or swelling. This irritation is similar to the skin surface issues caused by injection ofbacteriostaticwater, a type of fluid needed to reconstitute other injectable pharmaceuticals.

Extremely rare sideeffects ofSermorelintherapy include vomiting, dizziness, headache, throat/airway itching and breathing difficulties. These symptoms could indicate an allergic reaction toSermorelinthat should be treated by an urgent care or emergency room health professional.6

Doctors specializing in bio-identical hormone therapy can prescribe FDA approvedSermorelinto adults suffering symptoms of growth hormone deficiency.Diagnosing AHGD involves performing one or more of the following tests: binding protein levels, blood HGH, growth hormone stimulation,GHRH-arginine, and insulin tolerance tests. In some cases, your doctor may want to evaluate bone density using a DXA scan or want a brain MRI to assess the condition of your hypothalamus and/or pituitary gland. 7

If you think you may be experiencing symptoms of adult human growth deficiency, contact us today to learn more aboutSermorelinand how it may help you regain your vitality, energy, and quality of life.


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Oct 7

Over-the-counter weight-loss pills: Do they work? – Mayo …

Over-the-counter weight-loss pills

The temptation to use over-the-counter weight-loss pills to lose weight fast is strong. But are these products safe and effective?

The appeal of losing weight quickly is hard to resist. But do weight-loss pills and products lighten anything but your wallet? And are they safe?

There's no magic bullet for losing weight. The most effective way to lose weight and keep it off is by eating a healthy low-calorie diet and being more physically active.

Weight-loss pills prescription drugs, nonprescription drugs, herbal products or other dietary supplements are all, at best, tools that may help with weight loss. But there is relatively little research about these products. The best studied of these are prescription weight-loss drugs.

For example, a 2016 study reviewed 28 long-term trials of prescription drugs for treating obesity. The researchers concluded that when a person makes appropriate lifestyle changes, a prescription weight-loss drug increases the likelihood of achieving "clinically meaningful" weight loss within a year.

Clinically meaningful weight loss means you've lost enough weight to lower your risk of heart disease, diabetes and other diseases. This is generally defined as 5 percent or more of body weight.

It's important to consider that weight loss achieved in a research setting may be greater than in actual practice. Also, possible side effects and adverse reactions to weight-loss pills can affect how well you might do.

It's reasonable to expect that prescription weight-loss pills may be beneficial, but they won't be magical. They don't work for everyone, and the benefits may be modest. Researchers know much less about the potential benefits and risks of over-the-counter weight-loss products.

Over-the-counter weight-loss treatments fall into two general categories:

The standards for regulating the production and marketing of these two types of treatments are different. For a nonprescription drug, such as orlistat (Alli), the drug company must provide the Food and Drug Administration (FDA) with results from human (clinical) trials that show the safety and effectiveness of the drug at the nonprescription dose.

The makers of dietary supplements are responsible for ensuring the safety of their product and making honest claims about possible benefits. However, the makers' claims aren't subject to FDA review or approval before marketing. Also, the type or quality of research used to support claims can vary.

If the FDA can demonstrate that a supplement is unsafe, the agency can ban the product or ask a manufacturer to withdraw it voluntarily. The FDA may also take action against a manufacturer if there is no evidence at all to support a claim.

These differences in research, production and marketing can make it difficult to make informed decisions about products.

When a dietary supplement is marketed as "clinically proven" to cause weight loss, there should be some type of clinical evidence to support it. Such a claim, however, provides no details about the clinical research.

For example, raspberry ketone supplements are marketed as clinically proven, natural weight-loss products. As of December 2017, the results of only one clinical trial with raspberry ketone had been published. The results include the following information:

The weight loss in the treatment group was modest, and the trial was only eight weeks, which isn't long enough to know if the supplement will help with weight loss long term. Plus, the supplement included multiple ingredients, making it impossible to judge which ingredients helped the weight loss.

Limited research also makes it difficult to judge the safety of a weight-loss supplement. And a product isn't necessarily safe simply because it's natural. Though rare, some dietary supplements have been linked to serious problems, such as liver damage.

Ephedra, or ma-huang, is an herbal stimulant once used in weight-loss products. It's now banned by the FDA because of possible adverse effects, including mood changes, high blood pressure, irregular heart rate, stroke, seizures and heart attacks.

Bitter orange is a currently available herbal stimulant used in some weight-loss supplements and is often called an ephedra substitute. The active ingredient in bitter orange has chemical properties and actions that are similar to ephedra and may be associated with similar adverse effects. Because of limited research and the use of bitter orange in multi-ingredient supplements, the safety of the product isn't well-understood.

It's important to do your homework if you're thinking about trying over-the-counter weight-loss pills. Information about many dietary supplements is available online from the Office of Dietary Supplements and the National Center for Complementary and Integrative Health.

The Natural Medicines database summarizes research regarding dietary supplements and herbal products. Although information from the Natural Medicines database is available only by subscription, you may be able to access it through a public library.

If you're considering weight-loss pills, be sure to talk with your doctor, especially if you have health problems, take prescription drugs, or are pregnant or breast-feeding. It's also important to get advice on possible interactions with your current use of medicine, vitamins or minerals.

Your doctor can also offer advice on losing weight, provide support, monitor your progress or refer you to a dietitian.


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Oct 6

Pretty Prairie Rodeo, 202 S Elm St, Pretty Prairie, KS (2019)

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Oct 6

How fit are you? See how you measure up – Mayo Clinic

How fit are you? See how you measure up

Ready to start a fitness program? Measure your fitness level with a few simple tests. Then use the results to set fitness goals and track your progress.

You probably have some idea of how fit you are. But knowing the specifics can help you set realistic fitness goals, monitor your progress and maintain your motivation. Once you know your starting point, you can plan where you want to go. Get started with the simple assessment below.

Generally, fitness is assessed in four key areas: aerobic fitness, muscular strength and endurance, flexibility, and body composition. To do your assessment, you'll need:

You'll also need a pencil or pen and paper to record your scores as you complete each part of the assessment. You can record your scores in a notebook or journal, or save them in a spreadsheet or another electronic format.

Your heart rate at rest is a measure of heart health and fitness. For most adults, a healthy heart rate is 60 to 100 beats a minute.

To check your pulse over your carotid artery, place your index and middle fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery, located on the palm side of your wrist below the thumb.

When you feel your pulse, look at your watch and count the number of beats in 10 seconds. Multiply this number by 6 to get your heart rate per minute. Let's say you count 15 beats in 10 seconds. Multiply 15 by 6 for a total of 90 beats a minute.

The target heart rate zone is an increase in your heart rate 50 to 75 percent of the maximum heart rate for your age great enough to give your heart and lungs a good workout.

You can use the target heart rate zone as a guide for making sure your exercise is intense enough. If you are not reaching your target zone, you may need to increase the intensity. If you are achieving a target rate in the lower end of the target rate zone, you can set goals for gradually increasing your target.

If you already exercise regularly, you can stop to check your heart rate periodically during an aerobic workout. If you do not exercise regularly, you can do a simple test by checking your heart rate after a brisk 10-minute walk.

Another strategy to assess your aerobic fitness is to time yourself on a 1.5-mile (2.4-kilometer) run or jog. The following times are generally considered indicators of a good fitness level based on age and sex. A lower time generally indicates better aerobic fitness, and a higher time suggests a need for improvement.

Pushups can help you measure muscular strength and endurance. If you're just starting a fitness program, do modified pushups on your knees. If you're generally fit, do classic pushups. For both types:

The following counts are generally considered indicators of a good fitness level based on age and sex. If your pushup count is below the target number, the target can serve as a goal to work toward. Counts above the targets indicate better fitness.

The situp test measures the strength and endurance of your abdominal muscles. Here's how to do the test:

The following counts can generally be considered indicators of a good fitness level based on age and sex. If your situp count is below the target number, the target can serve as a goal to work toward. Counts above the targets can indicate better fitness.

The sit-and-reach test is a simple way to measure the flexibility of the back of your legs, hips and lower back. Here's how:

The following measurements can generally be considered indicators of good flexibility based on age and sex. If your outcome is below the target number, the target can indicate a goal to work toward. Measurements above the targets can indicate better flexibility.

If the circumference of your waist is greater than your hips you carry more weight above the hips you have an increased risk of heart disease and type 2 diabetes. The risk is even greater for women if waist circumference is 35 inches (89 centimeters) or more and for men if waist circumference is 40 inches (102 centimeters) or more.

With a cloth measuring tape, measure your waist circumference just above the hipbones.

Your body mass index (BMI) is a calculation that indicates whether you have a healthy amount of body fat. You can determine your BMI with a BMI table or online calculator.

If you'd rather do the math yourself, divide your weight in pounds by your height in inches squared and multiply by 703. Or divide your weight in kilograms by your height in meters squared. (To determine your height in meters, divide your height in centimeters by 100).

The following BMI results demonstrate whether you are at a healthy weight.

The results of your fitness assessment can help you set goals for staying active and improving fitness outcomes. The Department of Health and Human Services recommends one of the following activity levels for adult fitness and health benefits:

Moderate aerobic activity includes:

Vigorous aerobic activity includes:

Muscle-strengthening exercises include:

Keep track of your progress in improving your fitness. Take the same measurements about six weeks after you begin an exercise program and periodically afterward.

Each time you repeat your assessment, celebrate your progress and adjust your fitness goals accordingly. Share your results with your doctor or personal trainer for additional guidance.


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Oct 5

Ways to Lose Weight: 40 Fast, Easy Tips | The Healthy

Watch one less hour of TV


A study found the more that study participants watched television, the more they ateand the more unhealthy food choices they made. Sacrifice one program (theres probably one you dont really want to watch anyway) and go for a walk insteadin even just 15 minutes, youll reap someamazing benefits from walking.

Paul Biryukov/shutterstock

Whether thats a floor, a couple of windows, the shower stall, bathroom tile, your car, a 150-pound person will burn about four calories for every minute spent cleaning. Scrub for 30 minutes and you could work off approximately 120 calories, the same number in a half-cup of vanilla frozen yogurt.


Its stunning how often we eat out of boredom, nervousness, habit, or frustrationso often, in fact, that many of us have actually forgotten what physical hunger feels like. (In fact, 38 percent of people surveyed said theyd eaten unhealthily to deal with stress in the past month.) If youre hankering for a specific food, its probably a craving, not hunger. If youd eat anything you could get your hands on, chances are youre truly hungry. Learn how to recognize these feelings mistaken for hunger, then findways other than eating to express love, tame stress, and relieve boredom. But talk to your doctor if you think youre always hungry for a medical reason.

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Oct 2

The 10 Rules of Weight Loss That Lasts | Shape

Here's why eating the three Ps regularly will help you drop pounds.

Protein fills you up. You need it to build lean muscle, which keeps your metabolism humming so that you can torch more fat, Dr. Aronne says. People in a weight-loss program who ate double the recommended daily allowance for protein (about 110 grams for a 150-pound woman) lost 70 percent of their weight from fat, while people who ate the RDA lost only about 40 percent, one study found.

Produce is packed with filling fiber. "It's very difficult to consume too many calories if you're eating a lot of vegetables," says Caroline Apovian, M.D., the director of the Nutrition and Weight Management Center at Boston Medical Center and the author of The Age-Defying Diet. Case in point: Three cups of broccoli is a lot of food, yet only 93 calories. (Fruit is another story. It can be easy to overeat and can contain a lot of calories from sugar, so be sure

to monitor your intake.)

Plant-based fats like olive oil and those in avocados and nuts are healthy and extra satiating. "Low-fat diets make people irritable and feel deprived because fat tastes good and keeps you full," Dr. Apovian says.

Use it to lose it.

Aim to incorporate each of the three Ps into every meal and snack. People who eat protein throughout the day are able to keep weight off, according to a study in the American Journal of Clinical Nutrition. In addition to meat, poultry and seafood, good sources are beans, lentils, eggs, tofu, and yogurt. As for fat, keep portion sizes in check by measuring out salad dressing, oil, and nut butters (shoot for one to two tablespoons). Finally, eat veggies or a little fruit at every meal. People who did that consumed 308 fewer calories but didn't feel any hungrier than when they didn't eat more produce, a study in the journal Appetite noted.

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Oct 1

Amazon Best Sellers: Best Sports Nutrition Testosterone …

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Oct 1

Normal Testosterone Levels By Age In Men | Average Ranges …

Knowing the average testosterone level for your age can be useful. Once identified, it can help increase your odds of successful treatment.

Getting to optimal test levels can then help drive energy, strength, and motivation. But if low testosterone symptoms aren't managed they can alternatively lead to a frustrating experience.

The following total and free T range indicates the downwards trend as men age.

In healthy non-obese men, aged 20-40, normal testosterone levels in men range between 315 to 1000 ng/dl (10.9 to 34.5 nmol/l)[1], with an average of 627 ng/dl (21.8 nmol/l)[2].

As you may imagine, these ranges are not set to optimal levels. They are from a cross-section of men aged 20 to 80. Many of whom may be sick or diseased, from a lifetime of unhealthy habits.

Upon receiving the results of your blood test, your T levels may be close or under the bottom of the range. If your doctor refuses treatment, a gentle reminder of what "optimal health" entails may be in order.

After pointing out, you have the T levels of a sick 80 year old hopefully, your doctor will come around.

Courtesy of: Dr. Rand McClain

Perhaps your doctor is stubborn or doesn't like their patients being active participants in their own healthcare. In that case, you may be better off emphasizing your symptoms of low testosterone.

Noting a loss of sex drive, the development of impotence, and/or reduced muscle mass and strength is a start. That should give any knowledgeable doctor a red flag that T levels aren't on par.

Depression, fatigue, and loss of motivation are also commonly caused by low testosterone. Sadly, many doctors would rather prescribe an antidepressant. Bringing back to normal, a natural substance your body already makes, may be wiser.

If all else fails (as sad as it may seem), play the desperation/victim card. Maybe tell him you're on the cusp of getting fired, due to poor work performance.

Alternatively, you could share that your wife/girlfriend has threatened to leave. Saying they're dissatisfied over your sex drive/impotence problems or recent lack of ambition.

Most doctors with a soul will come around, once you explain the seriousness of your case. And if they don't, shop around. Sooner or later you'll find a doctor who's sympathetic, as tough as that search may be.

Check my resources section at the top of the page. It may help you find a highly rated doctor specializing in hormone replacement therapy in your area.

1. Vermeulen, A. (2001). Androgen replacement therapy in the aging male. A critical evaluation. J Clin Endocrinol Metab 86:23802390

2. Jean M. Kaufman, Alex Vermeulen, (2005). The Decline of Androgen Levels in Elderly Men and Its Clinical and Therapeutic Implications. Endocrine Reviews 26:833876

3. Vermeulen, A. (1996). Declining Androgens with Age: An Overview. In Vermeulen, A. & Oddens, & B.J. (Eds.), Androgens and the Aging Male (pp. 3-14). New York: Parthenon Publishing.

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