23 – Interview with Jimmy Moore of livin’ la vida low-carb
(duration 43:00)
Jimmy joined us to explore his own health and nutrition journey as well as the wisdom of the low-carb lifestyle
His general site
http://livinlavidalowcarb.com/
His podcast
http://www.thelivinlowcarbshow.com/
And blog
http://livinlavidalowcarb.com/blog/
Anybody can lose weight, so what matters is maintaining a healthy nutrition lifestyle for the long term
Sometimes carb substitutes with quality ingredients can assist in making your low-carb lifestyle satisfying
Low cholesterol is not necessarily healthy, and high triglycerides are not healthy either–both induced from high carb/low fat eating
Living the low-carb life is actually pretty simple, once you grasp the essentials of it
Blood tests are important to get baseline readings and to monitor your health progress
For instance, the NMR lipoprofile test and the VAP (Vertical Auto Profile) test are good ones
Vitamin D test (25 Hydroxy) is also important
more good info at http://www.grassrootshealth.net/
SIP (Silent Inflammation Profile) test is another test to consider
In addition to blood glucose testing, the A1C (glycated hemoglobin) test is useful for determining your (3-month) average blood glucose levels
Proper nutrition and diet is a great start, but psychological/emotional issues also need to be addressed during one’s journey to a healthy mind fit body
Regarding resistance training, try starting out with weight machines rather than the free weights; and, try a super-slow workout if you’re pressed for time!
While there is some disagreement over the details of what’s good for people, the essentials are pretty well understood in the low-carb community
Check out Jimmy’s new book, which has a wealth of insights and stories of his journey to the truth in health and nutrition:
21 Life Lessons From Livin’ La Vida Low-Carb: How The Healthy Low-Carb Lifestyle Changed Everything I Thought I Knew
http://www.amazon.com/Life-Lessons-Livin-Vida-Low-Carb/dp/1439262225
and http://livinlavidalowcarb.com/blog/?p=6459
bumper music “All In My Head” (Remix) – http://www.kosheen.com
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Guilt free brownies?
I was in Trader Joe’s the other day and it smelled like yummy chocolate. The sample they were giving away that day was “Guilt-Free 
Brownies”. Was this one of the carb substitute products we just mentioned on the podcast with Low Carb Lindsey, as well as the last one with Jimmy Moore? I was excited!
Only to find out, “guilt-free” means no FAT! UGGGG!!! Brownies are by no means a health food, but what better way to make them even less healthy and with less taste than to take out the fat! Just for kicks, I checked out the box mix. 26g of carbohydrates per serving!
I have to wonder if we’ve finally jumped the shark in terms of the low fat craze. A fat free desert is actually worse for you than eating one with all the fat calories. I thought we learned this back in the days when “Snackwells” (fat free cookies) finally lose their popularity.
Unfortunately, “guilt” and eating fat still go together when it comes to the demands of the mainstream public. Otherwise, chains like Trader Joe’s would have no reason to carry such a useless item!
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Eating healthy in busy times
I’m as busy as ever, going through a product launch this week and next, as well as several other things going on in my personal life. 
Suddenly, I haven’t had time to prepare meals or even go grocery shopping! I’ve missed several workouts lately (which usually never happens), and have been sedentary (at my computer a lot). What can I do to keep healthy and fit with little time? Here’s what I’ve done right:
1. I’ve avoided doing the fast food thing. As tempting as it is, fast food I know is a health sinker. I’ve gone with berries and nuts over sausage McMuffins on my busiest days.
2. Every day I try to move as much as possible. Even as I am missing workouts, I’m still squeezing in a 15 minute walk or just parking further away from the store when I run errands.
3. I’ve made grocery shopping a priority. Without groceries, I go hungry while I’m working at home. This leads to needing to go out to eat. Even if it’s healthy food I’m getting out, I will likely overeat since I didn’t have my nuts and other snacks on hand.
What I’ve done wrong:
1. I have not used my time wisely. During busy times it’s good to get workouts in in the morning. I have been waking up early and getting right to work. Bad.
2. I have been getting erratic sleep. I’ll sleep 8 hours one night then 5 the next. This isn’t good for mental or physical health! Good to get to bed early during stressful times.
I can’t wait to get through the next couple of weeks, but in the mean time, life must be enjoyed as much as possible with a healthy mind and a fit body!
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22 – Sugar slumps, water intake, and Whole Foods mistake
(duration 14:58)
The sun brings us life!
Health Hype by John Stossel
http://www.libertyforall.net/?p=3837
Eating high sugar foods doesn’t necessarily induce hyperactivity; but beware the blood sugar swings
Lots of carbs require lots of insulin, which can lead to lots of unhealthy issues
Lower blood sugar typically leads to feeling in a slump and induces more carb cravings
Most kids are able to burn off excess carbs, even though such an eating regimen isn’t healthy
Foods also contain water; just make sure you’re adequately hydrated throughout the day
Is Whole Foods Market backing away from health? by Kevin Koskella
http://healthymindfitbody.com/2010/02/12/is-whole-foods-market-backing-away-from-health/
Low-Carb Community Responds To Whole Foods Exclusively Marketing A Low-Fat, Vegetarian Diet by Jimmy Moore
http://livinlavidalowcarb.com/blog/?p=7230
Fat (including saturated fat) is not the culprit in unhealthiness
Stay tuned for next week’s interview with Jimmy Moore!
bumper music “All In My Head” (Remix) – http://www.kosheen.com
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Breaking bad nutritional habits
I had a discussion with a friend last night about the problems people run into when they are trying to lose weight. We agreed on the fact that 
a lot of the problem is psychological in nature, rather than simple will power as many thin people believe. My friend, who is in the medical profession, told me that a lot of her clients have a much easier time quitting smoking than doing what they need to do with their diet to lose the weight they want to lose!
I can definitely relate to this. Growing up, my family ALWAYS had dessert after dinner. There was never a question of what was coming after dinner! Usually ice cream, cookies, or cake. To this day, I often have a slight craving for sweets after I have a meal. However, I’ve learned to eat just a small piece of dark chocolate, or a cup of healthy hot cocoa sweetened with stevia powder, to satisfy my craving.
The problems come with the rituals. Here are some tips to break out of your bad habits or fat-producing rituals.
1. Do you often follow up your workouts with pizza & beer? Try only eating pizza on rare occasion, and opt for thin crust. Try bubbly water instead of beer.
2. Do you always eat popcorn when going to (or watching) movies? Bring some almonds or cashews next time, save the money, and your insulin from spiking, and fat from accumulating!
3. Eat more fruit, as it can act like dessert.
4. Use stevia powder instead of sugar or other sweeteners. Stevia is natural and has 0 carbs, 0 calories.
5. Don’t start the day with a sugar kick. This will set you up for cravings all day long, and make sure to keep your energy levels on the low side.
6. Don’t beat yourself up. If you currently drink 2 sodas a day, start by cutting down to 1, and have sparkling water for the other one. Set small, attainable goals and follow through with them for 2 weeks, then up the ante.
Since we all eat every day, several times a day for most of us, habits are not easy to break free from. Starting small and using the sentence completion exercises in the Healthy Mind Fit Body book are a great way to develop new, healthy habits and allow you to achieve your perfect body.
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Is Whole Foods Market backing away from health?
I was recently made aware of Whole Foods’ latest strategy to promote a low fat, vegetarian diet as optimal by Jimmy Moore (Livin la vida Low 
Carb). There is some detail on the low carb community’s reaction to this move on this blog post.
This is a somewhat surprising move by Whole Foods to me. I realize that many of their customers are vegetarians and vegans, but Whole Foods over the years has been my source of some of the best tasting and healthiest meat I can find anywhere, as well as some of the hard to find items like buckwheat honey, extra virgin coconut oil, and quality fish oil capsules.
When it comes to beef, the healthiest (and tastiest!) beef they sell is typically the New Zealand beef, which is not the lowest in fat. This meat is grass fed, and contains the highest amount of omega-3 fatty acids, which are essential to our diet, than any other meat.
The deli meat is also high quality. I love turkey sandwiches and eat several per week! Their sliced turkey is without preservatives and tastes great compared with the nitrate & phosphate-laden deli meats you find in most grocery stores.
And, despite the fact that people will criticize Whole Foods because it is a big corporation, with high prices (I’ve heard “Whole Paycheck” before), from my experience, they are typically one of the less expensive health food stores around. This is especially true when compared with the smaller mom & pop local stores, which often have outrageous prices!
What Whole Foods is doing by recommending a low fat diet is a disservice to their customers. They are making a recommendation without taking all the facts into consideration. Hearing the low fat mantra coming out of the government and from highly-degreed nutritionists and dietitians is one thing, but for a private company like Whole Foods, I would expect a little more due diligence.
CEO John Mackey seems like a reasonable guy, as far as his most recent appearance on the John Stossel show. He is going against the proverbial grain when it comes to the health care debate. Now, is it possible that he can go against the literal grain- and change his tune on what he sees as a healthy (high carb) diet?
I suggest those of us armed with the facts that do shop at Whole Foods give Mackey & Co. some friendly suggestions! You can email the company on their website, or send a tweet to @wholefoods.
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21 – Calorie counting and nutrition label bunk
(duration 21:53)
Most people have a hard time challenging conventional (and their own) wisdom about health and nutrition
Calorie counting and trying to burn those calories basically put you on the wrong track
9 Food Label Lies by Dan Shapley - http://www.thedailygreen.com/environmental-news/latest/reading-food-labels-470201-synd
Eating grains isn’t even necessary, so it’s not just refined flours that you need to eat less of
It’s best to go for whole foods, such as fruit rather than fruit juices
Be careful how many servings there are in that single container! Make sure to multiply the carbs per serving by total servings per container
The CSPI and the FDA are not up to speed with the facts and the truth
Study Fails to Link Saturated Fat, Heart Disease (Reuters) – http://www.foxnews.com/story/0,2933,584922,00.html
Vegetables have plenty of the daily fiber you need
One Bowl = 2 Servings. F.D.A. May Fix That. by William Neuman – http://www.nytimes.com/2010/02/06/business/06portion.html?pagewanted=all
Labeling is disabling; self-responsibility is vital in your process of achieving optimal levels of health and fitness
Calorie Counters – http://www.nytimes.com/2010/02/03/opinion/03wed4.html
We welcome your comments on our blog too! http://healthymindfitbody.com/category/blog/
http://healthymindfitbody.com/2010/02/09/telling-the-truth-about-nutrition-in-mixed-company/
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Telling the truth about nutrition in mixed company
I was at a gathering last Friday night at a local wine bar with a few people, sipping some vino and chatting about whatever. As the subject turned to calories, I had to jump in.
“Calories don’t matter,” I said, somewhat trying to put the person concerned at ease, and someone trying to drop a shock bomb, “when it comes to weight loss.”
Well the bomb was definitely dropped and reactions were stronger and more hostile than I had anticipated.
“No that’s impossible!” claimed one long distance runner sitting next to me.
“No way. That’s entirely wrong.” said the triathlete sitting across from me.
Nobody at the table had a weight problem by any degree, but at the table were some highly educated individuals, one with a PhD, another going for her PhD. I stated my case, simply and clearly: “The caloric theory of weight loss, calories consumed-calories burned is dead. It’s not the quantity of calories that one eats that are important, it’s the quality. Insulin is the main culprit in gaining weight. Cutting down on carbohydrates….” before I could finish my sentence I saw two people shaking their heads and getting visibly upset!
Since I did not intend to spend my Friday night in a debate in which we would never agree anyway, I stopped there, and just added that I’m basing what I say on scientifically proven evidence, particularly what Gary Taubes has come out with in the last few years, and that I understand that it is certainly possible to lose weight by working out.
Once again, I have proven that the topic of nutrition is just as inflammatory in mixed company as religion or politics. Most people think they know what is what when it comes to healthy food and staying thin, especially when they are top notch competitive athletes who spend a lot of time training their bodies. And since most of us learned what we “know” about this topic in some sort of government-sponsored school, what we got was mostly propaganda, based on the highly flawed and bought-and-paid-for USRDA food pyramid.
To steal a phrase from the ex-U.S. president George W Bush, when it comes to the truth about nutrition, you’ve got to continue to “catapult the propaganda.”
Only in this case, the propaganda is coming from the government/media establishment, and it is up to us as individuals to do the catapulting!
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The Four Hour Work Week & Your Perfect Body
The other day I received my copy of Tim Ferriss’ latest expanded version of his NY Times bestseller The Four Hour Workweek, and began to read it. Some of it for 
me is review, since I read the first version cover to cover.
One of the first sections in the book is about breaking through fears. He gives an exercise of writing down the worst case scenario, if you were to say, quit your job and go for what you want. Perfect timing as I’ve been giving a lot of thought to what I want in my life recently, and what fears I need to overcome to get it!
Anyway, the exercise involves writing out the worst case scenario as you see it happening. Would you end up broke? Lose friends? Have to work a menial job to get by? Move to a smaller place? Often, the worst case scenarios that many of us dread are not really that bad at all. Yes, making changes and going for what you want will definitely involve stretching yourself a bit and pushing through your comfort zone. But usually, these drummed up negative scenarios in our heads do not involve death or physical pain!
How does this relate to fitness, health, and weight loss?
Well, the worst case scenario exercise can apply to any major change you are trying to implement in your life. Believe it or not, positive changes we are trying to make are often met with lots of resistance in our minds! This resistance is simply fear, and irrationally-based fear at that. Achieving your best possible body will change your life! It’s not surprising that it is a difficult psychological adjustment. What will friends think? What will family think? Will I still be accepted in my peer groups? Will I have to give up every food I love?
The bottom line is, those who would not accept you for making positive changes in your life are not worth keeping around anyway! The idea of sacrificing things that you love is nullified as you change your eating lifestyle, rather than “go on a diet”.
So what catastrophes are you creating in your mind that are preventing you from getting everything you want in life?
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20 – Interview with Low Carb Lindsey
(duration 28:59)
Lindsey joined us from http://www.lowcarblindsey.com
FB – http://www.facebook.com/lowcarblindsey
twitter – http://www.twitter.com/lowcarblindsey
Instead of getting discouraged and continuing the cycle of yo-yo dieting, stay determined and focus on your long-term health goals
Sometimes, you’ll have to tweak your eating regimen in order to maintain your weight loss process; plateaus happen
You’re always just one meal away from getting back in the weight loss zone!
The “fat fast diet” consists of a thousand calories per day, with 90 percent fat and 10 percent protein; it burns fat off the quickest, but it’s certainly not something to do for very long, as it will lead to malnutrition.
The induction phase of the Atkins diet (usually lasting a couple weeks) consists of less than 20 grams of carbohydrates per day
There are vast differences between benign dietary ketosis and ketoacidosis, only the latter of which is harmful
http://en.wikipedia.org/wiki/Ketoacidosis
It’s important to not let negative thoughts define you…
http://www.lowcarblindsey.com/_blog/blog/post/Words_are_Powerful!/
Focus on the things that you feel are positive about yourself and use them to strengthen your self-concept
Look to support groups on the Internet to learn new things, overcome difficulties, and help motivate you
Practicing self-acceptance helps you come to terms with your feelings about your self-image; own your feelings about how you look, in order to recognize your true beauty
The Six Pillars of Self-Esteem (the standing in front of the mirror exercise is on page 95)
http://www.nathanielbranden.com/catalog/product_info.php?cPath=21_23&products_id=35
It’s best to shop in the perimeter of the grocery store, because the inside isles contain lots of unhealthy carb foods
Famous article by Gary Taubes, explaining where so much went so wrong: http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html
Fuddruckers Time (http://www.youtube.com/user/LowCarbLindsey)
http://www.youtube.com/watch?v=QljKSDyxpuk
Even fast food can be modified to be a lot healthier (just cut back on the extra carbs, for one)
bumper music “All In My Head” (Remix) – http://www.kosheen.com
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