I listened to a 2 hour lecture with Geneen Roth about dieting, eating disorders, psychology of food, and found this list of tips to help folks be more aware of the reasons behind eating that are not for sustenance. There are so many reasons that have nothing to do with food!

Principles of Breaking Free From Compulsive Eating:

1. Deep and lasting transformation is possible; if one person can break free, anyone can.
2. There are always exquisite, life-affirming reasons why we turn to food when we are not hungry.
3. Compulsive eating is a primary symptom, not the primary problem.
4. The Eating Guidelines are a path to resolving compulsive eating. By cultivating the qualities of presence, love, joy, basic intelligence, curiosity and awareness, they are both means of the journey and its fruition.
5. We eat the way we live; how we eat is also how we spend money, time, love and energetic resources.

Eating Guidelines:

1. Eat when you are hungry.
2. Eat sitting down in a calm environment. This does not include the car.
3. Eat without distractions. Distractions include radio, television, newspapers, books, intense or anxiety producing conversations and music.
4. Eat only what your body wants.
5. Eat until you are satisfied.
6. Eat (with the intention of being) in full view of others.
7. Eat with enjoyment, gusto and pleasure.

The Way Things Are:

1. What you take yourself to be is who you needed to become to survive. Our longing is to know the parts of ourselves we put away before we knew what we were doing.
2. All psychological blocks are doorways to our true nature.
3. What we pay attention to grows.
4. If you spend your life rooting out pain, you will become a hunter of pain, not a finder of joy.
5. Until we examine what we really want, we mistake indulgence (in what we think we want) for freedom.
6. It takes great effort to become effortless at anything.
7. Joy and delight and curiosity must be cultivated, although they are utterly natural states of being.
8. Happiness is an inside job.
9. How you get there is who you will be when you arrive there. And there is no there there.

© Geneen Roth
www.GeneenRoth.com
Breaking Free from Compulsive Eating
Geneen Roth

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[Edit Page] ]]> http://paggonline.com/whey-protein-options/feed/ 0 http://paggonline.com/creatine-protein-for-muscle-building/?utm_source=rss&utm_medium=rss&utm_campaign=creatine-protein-for-muscle-building http://paggonline.com/creatine-protein-for-muscle-building/#comments Thu, 26 Jan 2012 18:30:34 +0000 http://paggonline.com/?p=1290 Bo, a PAGGonline.com customer wrote in and asked about adding some muscle building supplements while doing PAGG.

Creatine/ Protein product to help build on some muscle while doing the PAGG protocol.

Here is my answer: Go to www.Intrawellness.com and Use coupon code: PAGG to get 10% off your purchase.

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Coupon code to remember: PAGG

When I suggest to a client to forgo bread, rice and pasta, I hear the shrieks! Not unlike the well of emotion that I encountered several years ago when I first heard this preachment.

The cool thing is and I don’t even know if I should tell you this. But the cool thing is you can go back to some regular foods you are used to once you’ve reached your goals. You can make these significant changes in 30 days if you have Tim Ferriss like tenacity, or you can reach your goals in 3 to 6 months.

Once you do, then you can add some of your treats back into your diet, but the really cool thing is that you may not want to. Once you get accustomed to the new lifestyle, the new you, you may not feel the need to revert back to old ways of eating that may not be in your best interest.

Eat like Santa, look like Jesus!

Fat Loss via Better Science and Simplicity

It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore what I refer to as the “slow-carb diet”.

In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means I’ve lost about 25 lbs. of fat. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed…

Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.

Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins:

Egg whites with one whole egg for flavor

Chicken breast or thigh

Grass-fed organic beef

Pork

Legumes:

Lentils

Black beans

Pinto beans

Vegetables:

Spinach

Asparagus

Peas

Mixed vegetables

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.

Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:

10am – breakfast

1pm – lunch

5pm – smaller second lunch

7:30-9pm – sports training

10pm – dinner

12am – glass of wine and Discovery Channel before bed

If it happens you that get a nauseous feeling while taking PAGG, it’s probably because your stomach is not reacting well to either the Garlic component or the ALA.  To mitigate any negatives with the use of these primary components of fat burning, you should be sure to eat soon after taking PAGG. We recommend eating within 15 minutes of taking PAGG Daytime. If you wait longer, you may feel a bit uncomfortable. It’s also okay to take PAGG during the meal. This should mitigate the discomfort of ALA or Garlic.

Do I really have to exercise while using PAGG? 

Yes you do. If you are enjoying your slow carb diet, you are half way there. You will not be gaining weight with a slow carb diet, but you must get some exercise in, daily. It doesn’t have to be long workouts in the gym. What Tim Ferriss teaches, is more intensity, less time needed. Swinging the kettle ball is a perfect example. You are basically using your core abdominals to make the ball swing. It’s not an arm exercise per se. If you can work up to 12 reps and do 5 sets you are doing enough to lose weight on the PAGG / slow carb regimen. You will be building muscle at the same time. It has happened that some folks don’t lose as much weight as they think they should, but after a couple of weeks, they find that their jeans are fitting much better. The slimming occurs not so much due to weight loss as to the replacement of fat, which is blubbery with muscle which is tone and compacted. Don’t give up on yourself.

Without a kettle ball, probably the next best thing you can do is air squats. You are then using the largest muscle group in your body, your upper leg muscles, this will give you the biggest calorie bang for time used in exercising. I recommend sets of 12 with some recovery time in between sets.

Understand the paleo human hunted 12 – 18 hours a day. We sit 18 hours a day. The farmers of 10,000 to 100 years ago, spent 15 hours a day tilling the earth, weeding and harvesting. No wonder our ancestors didn’t store much fat. If they could store fat, believe me they would and they would do it with glee. Technology has reversed all of this for us. Because of our sedentary society, we have to “make work” for ourselves and push and pull weight to simulate meaningful body function.

What is the timeline of taking PAGG supplements?

You want to take 4 doses of Daytime and 1 dose of Evening just before bed. If you are eating 4 to 5 times a day, smaller meals and more protein rich, it could look something like this:

7.00 Awaken -

7.30 Daytime AGG/Protein Breakfast

12.00 Daytime AGG/Lunch

4.00 Daytime AGG/ Snack

7.00 Daytime AGG / Dinner

10.00 Pagg Evening only just before sleep.

Times can be adjusted but this is an example of the way it can be done, to eat plenty of slow burning calories, lose weight, burn fat, build muscle.

Let me say one more thing about eating and when to eat. Your body is intelligent, your body knows more than you do consciously about what you need to eat and when you need to eat. Here is a distinction though that may help you. Our primary reason to eat is to gain nourishment and provide energy to our bodies. However, there are many other reasons why we may eat. There is such a thing as emotional eating. If you think this to be the case for you, the food is not the issue, it’s the emotional connection. Look for solutions for connecting with family, friends, community that will fill the emotional need so food doesn’t become the easy way out: Eating to bring comfort.

There is also a difference between wanting to eat because your salivary glands (in your mouth) are compelling you to eat and eating because you are actually hungry. Especially around social eating, you may be absolutely full in your stomach but your mouth says to eat. So stop for a moment when you think you need to go for a snack and ask the question, “Is this really my stomach needing nourishment or am I just eating to satisfy my taste buds?” Only eat when your need it. And remember legumes or beans at as many meals as possible. 400 calories from beans will make you so full you won’t eat for a long time. 400 calories of potato chips will cause to you to continue eating. High glycemic foods will never completely satisfy hunger, hence slow carb it.

Binge Day: Can I really eat as much as I want?

First of all understand that the once a week binge day is a day to be loose with your diet and lifestyle changes. Yes, you can eat what you want with no restrictions, but make sure you take your PAGG supplements that day to aid in the digestion and metabolism of the food you eat. Cycle off the PAGG supplements another day. Most people use either Saturday or Sunday as there Bingeing on carbs day. So I would suggest cycling off the PAGG supplements on Wednesday for example.

As time goes on you will start to feel that bingeing isn’t really all the needed. You can have a slice a pizza and be satisfied that you binged if you want to. You may eat the whole pie the first few weeks, but as you become more accustomed to the slow carb diet, chances are you will modify your bingeing day to be more moderate. Of course, hiking or a long walk or a swim on your binge day would be very rewarding.

As you write in with your questions we will answer them here!

However, let me quote something from his note, that fits hand in glove with what we are doing with the Tim Ferriss PAGG technique.

Your body can dump pounds of fat with one simple command.

With the opposite command, it can pack on the pounds.

Wouldn’t it be better to push the “dump fat” button?

Problem is, we often tell it to do just the opposite.

Why does this happen?

Over millions of years, our bodies developed a survival mechanism.

When our protein intake goes up, our bodies let go of fat stores. When protein intake goes down, our bodies hold on to fat.

These commands are really that simple.

High protein = Dump fat

Low protein = Store fat

What does this have to do with survival?

When protein intake goes down, your body fears starvation and death. To help you survive, it stores fat and doesn’t let go.

This reaction developed as humans went through periods of feast and famine over thousands of generations.

But here’s the problem. In today’s world, we’re surrounded by food, but our bodies still react as if we’re starving.

All the low-protein chips, snacks, bread, and processed foods give our bodies the “fear of starvation” reaction.

That means your body is storing fat.

The easy solution is: Get more protein, and your body chooses the “dump fat” option.

But since we’re not living in the woods hunting our game anymore, here’s what to do:

Just add a couple scoops of protein powder to your favorite juice or even water.

It really is that simple.

This is the kind of protein that gets your body to hit the “dump fat” button.

It’s fast and simple. (end of email)

If you don’t know where to buy such a whey protein that is healthful, it’s not Sam’s Club. 

Check this out - Intrawellness is a trusted partner of ours! 

Use coupon code PAGG10 to get 10% off if you decide to try our exclusive whey protein sweetened with Stevia, a naturally derived zero calorie sweetener.

High Glycemic Sugary Foods is a No-No!

Rule No. 1: Avoid White Carbohydrates – This includes candy, cookies, potatoes, chips, sugar, breakfast cereals, bread, bagels, bread!

Rule No. 2: Keep the same few meals over and over again – protein, vegetables, beans preferably at every meal. Keep it Simple.

Rule No. 3: Don’t drink calories, no sugary drinks, no carbonated drinks (and stay away from artificial sweeteners) – Aspartame, Equal, Splenda, Sweet N Low, etc, all cause weight gain. It’s true. Use stevia a natural zero calorie sweetener.

Rule No. 4: Don’t eat fruit – fructose is high glycemic and causes a rise in blood sugar which causes a rise in insulin and sugar gets stored as fat for future energy uses. Get your antioxidants from colorful veggies and take antioxidant supplements. 

Rule No. 5: Take off from the diet one day per week. The art of bingeing. There is a right way and wrong way of bingeing as well. In order to make sure you are not carb loading and turning it into fat, be sure to eat the first meal of the within 30 minutes of rising, using at least 30 grams of protein. Get a lot of activity that day with hiking, biking, swimming, skiing, having fun. While we suggest PAGG six days a week, the binge day is a PAGG day! These supplements help you to burn off the calories.

Maybe this is the point of the story of David and Goliath.

Where can you get the most results for the least among of struggle?

No one likes climbing stairs, lifting weights, or doing hours of cardio.

If you have never heard of the 80/20 rule then you are in for a treat.

An Italian economist more than 100 years ago noticed that when viewing any given set of numbers, it seemed that 20% of the actions led to 80% of the results.Conversely, 80% of activity often leads to 20% of results.

The Pareto principle (also known as the 80-20 rule, the law of the vital few, and the principle of factor sparsity) states that, for many events, roughly 80% of the effects come from 20% of the causes.

Business-management consultant Joseph M. Juran suggested the principle and named it after Italian economist Vilfredo Pareto, who observed in 1906 that 80% of the land in Italy was owned by 20% of the population; he developed the principle by observing that 20% of the pea pods in his garden contained 80% of the peas.

For example, in your 8 – 10 hours of work a day, you may actually get the most results from any given 1.5 – 2 hour period. High yield activities. Of course the %’s are approximate, in some cases 5% of activity leads to 95% of results. That’s even better! If you can identify which actions lead to the best results, then concentrate on them. That’s the plan and concept behind the 4 Hour Body with respect to diet, fat loss and fitness in general.

Tim Ferriss’s contention is that the 80/20 rule applies to fitness and exercise. You don’t need 12 hours in the gym to get results. In fact, he says, you can get the body you have always dreamed of in 30 minutes of exercise a week.

Of course, he would know. Tim has recorded every workout he has done since he was 18! That’s tenacity for you! Measure it!

Let’s say you are doing leg presses. Leg exercises give you the biggest bang for your calorie buck because this is the largest group of muscles in your body. By exercising the leg muscles to fatigue you are raising your natural growth hormone. So let’s ask this question: Which is better: Less weight more reps? Or more weight less reps? Where do you get the biggest bang?

Answer: More weight, less reps. If you set up to do 10 reps and you can barely get to the 8th rep and you fail to complete, you have arrived at the golden moment. Stay with the struggle of your muscles failing for just a few more seconds. In those few seconds, you are maximizing your output in that brief struggle. That few seconds of extraordinary effort leads to the maximum benefit. If you lessen the weight, you increase the time needed exponentially. Short bursts of exercise, wear out quick, and be done!

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Warning: Be safe. Work with a partner. Spot one another and don’t hurt yourself.

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At home, you can get away with 2 exercises and zero equipment.

1. Air Squats, 2. Wall push ups.

Air squats or deep knee bends will fire up the leg muscles. Work to muscle fatigue and squeeze just one more.

Wall pushups can be done standing up. Find a wall, and pretend like you are doing pushups, isometrically engage the shoulder girdle, biceps, triceps, lats and deltoids. Do them slowly and once you start feeling the burn, stick with it til muscle fatigue.

If you can do these two exercises 15 minutes before each meal and 30 minutes after each meal, ten minutes a day is probably all you need. Beats running marathons. One trainer showed me, “Look around the gym, fat people do cardio, trim people lift weights.”

Of course, you  have to use your 80/20 filter to see this, but somehow it proves true. By way of example, eat one chocolate chip cookie. If you are a 220 lb male, you would have to climb 27 flights of stairs to burn off those calories. Lifting weights will burn off calories faster, much faster. Again, reps til the point of exhaustion, then squeeze one more til you just can’t make it. Now, you’ve won!

PAGG Shopping

Every Saturday, part of my routine is to stop at Whole Foods. Sure, it’s more expensive than a regular supermarket. However, I can’t buy some the things I need in a regular supermarket.  If you have a Whole Foods available to you it’s worth stopping in. Not all Whole Foods are the same. Some have better meat and fish departments than others. Another great place to shop is Trader Joe’s. There are other food co-ops in various parts of the country. If you find grass feed beef and truly free range chicken, it’s worth the extra cost. When buying salmon, some things to remember. Not all fish are caught wild. Some are farm raised. Just as you are what you eat, that fish is what it ate. Always choose wild salmon over farm raised.

Legumes: Split Dal –  $5.50 for 2 lbs of Dal. (Will last 10 days)

Romaine Lettuce: Dark green leafy. $2.49 will make 3 salad meals for two people.

Very Brown Rice: 2 lbs for $5.70 (Will also last several days)

Grass Fed Beef: I buy the chuck roast 4 lbs at a time and ask them to put it through the grinder twice. It’s much leaner than buying 85% ground beef.

Whole kernel Russian Rye: This works quite well for a slow carb ‘bread’ with my favorite protein, a tablespoon of almond butter or peanut butter. (Buy peanut butter that is not hydrogenated. The oil should seperate in the jar, less sugar, usually only 1 gram per serving. If it’s 7 to 8 grams per serving it’s high gylcemic and to be avoided.

There are only two motivating factors in life: 1. Pain. 2. Pleasure.

So I could call this “Keys to Success with PAGG” (then tell you of all the pitfalls.) Or I can say “Mistake No. 4″

I know it’s weird and I like optimism more than pessimism. But damn it, if you jump out of an airplane, you take the plunge, make sure you have a parachute and know where the ripcord is located. Ok?

Have you bought Tim’s book yet? Sure would make my job easier if you did. Buy it here.

The first 3 mistakes, already written about cover 90% of what can go wrong with PAGG.

So I am going to lump the rest of the pitfalls here; read them at least once. (then I can say, ‘I told you so.’ 1000 apologies kimosabe)

These are quoted directly from The 4 Hour Body.

MISTAKE #4: BELIEVING THAT YOU’LL COOK, ESPECIALLY IF YOU’RE A BACHELOR In a sentence: if you don’t normally cook,
get canned and frozen food for the first few weeks.

Mistake #5: MISTIMING WEIGHINGS WITH YOUR MENSTRUAL CYCLE (NOT A PROBLEM FOR BACHELORS) Women tend to retain much more water just before their periods. Be sure to take this into account when you start your diet and take measurements.

Ignore scale readings in the 10 days before menstruation. They’re not at all a reflection of what’s happening. If you are following the diet to the letter, you will lose fat. Treat your first weighing following your period (as soon as one day following is fine) as your “after” measurement. Don’t let short-term water fluctuations discourage you. Be aware of your menstrual timing so you don’t mistakenly conclude the diet isn’t working.

Mistake #6 Overeating “DOMINO FOODS”: NUTS, CHICKPEAS (GARBANZO BEANS), HUMMUS, PEANUTS, MACADAMIAS There are certain foods that, while technically fine to eat on the diet, are prone to portion abuse. I call these “domino foods,” as eating one portion often creates a domino effect of oversnacking. My fat-loss has plateaued three times due to almonds, which are easy to consume by the handful and simple to excuse as nutritious. Unfortunately, they also contain 824 calories per cup, 146 calories more than a Whopper from Burger King (678 kilocalories). A few almonds is just fine (5–10), but no one eats just a few almonds.

Mistake #7: HITTING THE GYM TOO OFTEN One female slow-carber wrote: I have been going to the gym 5x/week, 2 hours on the treadmill plus a one hour spin class 2x a week.… I have been doing this for almost three months. In the first 3 weeks I lost almost 20 pounds but since have regained about 7 pounds. I also complete a variety of exercises targeting various muscles groups (2x/week for my legs, hips, arms, etc) The seven pounds could have been muscular gain, which is good, but she was spending more than 12 hours a week in the gym. I suspected her problem, which I’d seen in others, was unsustainable overtraining and related “reward” eating. Too much will not only not help, it will reverse your progress, as it also leads to overeating, sports drinks, and other assorted self- sabotage.

Ferriss, Timothy (2010-12-14). The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman (Kindle Locations 2295-2296). Crown Archetype. Kindle Edition.