The state House of Representatives has approved legislation that would change the way medical marijuana is regulated and sold in the Keystone State. The proposal, which passed unanimously, would replace the state’s current medical marijuana program with a system that would mirror the system in Massachusetts. Under the new proposal, patients prescribed medical marijuana would be able to purchase up to a 30-day supply of the drug without having to go through the state’s dispensary system. Current law allows patients to obtain up to a 90-day supply of the drug through a dispensary system.

In Northampton County, an attorney recently acknowledged to the Pine Grove Daily Voice that he receives a monthly payment from a local medical marijuana dispensary that he refers to as an “ongoing retainer.” The Pine Grove attorney said that he is not sure of the amount that he receives, but that it is more than $1,000.

Pennsylvania’s Medical Marijuana Act will soon be changing. The new regulations have been passed by the state legislature and is now headed to the governor’s desk for signature.

Last week, Pennsylvania lawmakers approved a bill that makes temporary changes to the state’s medical marijuana program permanent in light of the COVID-19 pandemic. The bill, House Bill 1024, also adopts the recommendations of the state’s Medical Marijuana Advisory Board for new rules for the program. However, a proposed amendment to allow home cultivation of medicinal cannabis by patients and caregivers was not included in the final version of the bill.

Bill 1024 allows medical marijuana dispensaries to continue to offer patient ordering services, which was introduced in response to the coronavirus pandemic. Other temporary measures, such as increasing the daily purchase limit and personal possession limit from 30 days to 90 days, as well as the authority to certify medical marijuana patients through telemedicine appointments, also become permanent through the legislation.

Republican Congressman Paul Schemel, the bill’s author, told local media that his bill puts medical marijuana on par with pharmaceutical drugs. I agree.

The bill also gives people with criminal records the right to work in the medical marijuana industry in Pennsylvania. Restrictions prohibiting persons with felony convictions from working in the industry are lifted, and persons with felony convictions are allowed to work 10 years after the offense.

Another provision of Bill 1024 allows manufacturers of medical marijuana to subject cannabis products that fail safety tests to remedial processes that make them safe for use.

Home growing proposal rejected by Pennsylvania Senate

During consideration of legislation in the Pennsylvania Senate, Democratic Senator Sharif Street proposed an amendment that would have allowed medical marijuana patients or their caregivers to grow cannabis plants at home. The proposal was supported by proponents of medical cannabis, who cited the high cost of regulated products and the lack of access for patients in rural areas.

It will create additional opportunities for many Pennsylvanians, Street said.

The amendment contains several restrictions on home cultivation, including a limitation to five plants and a requirement that the crop be grown in an enclosed area protected from unauthorized access. Offenders caught supplying cannabis to unauthorized persons or exceeding the maximum number of plants will no longer be allowed to grow cannabis at home.

Allowing marijuana to be grown at home gives patients undergoing medical treatment more options for the drug of their choice. Since dispensaries opened in February 2018, the supply of cannabis products in Pennsylvania has been limited. John Kohn, CEO of cannabis producer and processor Agri-Kind Inc. said supply is only now beginning to meet demand, which increased dramatically during the pandemic.

For the first time in a long time – and in PA’s cannabis market, it may be forever – supply can finally catch up with demand, Cohn said. The time the product is on the shelves, it definitely stays on the shelves longer and with each order you see a little bit less product, and now the pharmacies definitely have more choice, so that’s definitely a benefit for the patients.

Unfortunately, the Republican majority amendment in the Senate did not meet with approval, so the proposal was shelved. This is a big disappointment for patients in the state. Friday night, Senate Bill 1024 passed with a 47-3 vote. Less than an hour later, the measure passed the Pennsylvania House of Representatives with a majority of 165 to 36. The bill now goes to the desk of Democratic Governor Tom Wolf, who is expected to sign it.On Monday, Pennsylvania lawmakers introduced a bill that would expand the state’s medical marijuana program and clarify certain aspects of the rules. House Bill 1114 would expand the program to provide access to marijuana oils that can be vaporized or administered in baked goods. It would also set a maximum medical marijuana possession limit of 35 ounces and a maximum of three mature plants per patient. The bill would correct an unintended consequence of the state’s medical marijuana program, which is that it bans patients from smoking marijuana rather than allowing them to ingest it. The bill would allow patients to smoke marijuana if they can demonstrate they are using the oil, which may be more effective at delivering medical benefits.. Read more about pennsylvania drug laws 2020 and let us know what you think.

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Do you love fish, but hate the fishy taste of fish? Then this recipe is for you. This recipe is a healthy recipe that takes the fishy taste of fish and turns it into a crunchy and flavorful dish.

Have you ever seen a fish that looks like a piece of tilapia bread? Well, now you can make your own version of it, and call it a tilapia bread. This recipe is an appetizer fish that you can serve with ketchup, and will make your dinner time more interesting.

When I was a kid, I was fascinated with the new-fangled “french” fries, the small twisted fries served with a thick, gloppy, brown tabletop sauce. I was never a fan of ketchup, but the sauce on those fries was good enough to make me a fan of ketchup. I’ve been meaning to try tortilla chips and salsa for years, but have never gotten around to it. We had some tilapia at the store tonight, and it was time to finally try it out. I coated the fillets in cornmeal, and it turned out pretty well. So far, the tilapia has been my favorite fish for this crunchy, Mexican-inspired recipe, and my kids have been

This recipe for Tortilla Crusted Tilapia couldn’t be any easier. Only 4 ingredients you’ll be able to serve this deliciously spicy, crunchy tilapia in under 30 minutes.  

About Tortilla Crusted Tilapia

Years ago I used to buy Tortilla Crusted Tilapia at Costco and it was good.

But after doing research for my book Natural Healing Foods, I began to pay more attention to carefully studying the ingredients listed on the food I was buying.

That tilapia had a huge list of ingredients, some of which were unpronounceable.

And knowing what I know now, that’s a definite red flag for me.

 

So from that point on I decided simpler was better.

Like this Tortilla Crusted Tilapia.

Just 4 ingredients and the taste far surpasses the packaged version.

It’s fresher tasting and crispier with a spice level that you can control.

So let’s make it.

Ingredients for Tortilla Crusted Tilapia

• Tilapia fillets: The star of the show
• Olive oil: For health and taste 
• Tortilla Chips: I used the baked version for lower fat
• Chile Lime Seasoning: Trader Joe’s blend of Chile, lime and red pepper

How to Make Tortilla Crusted Tilapia

First grind the tortilla chips in a processor.  Depending on the size of your chips, you’ll need about 24 chips which will yield about 1/4 cup.

Then add the Chile Lime Seasoning to the ground tortilla chips and add the mixture to a plate.

I really love this fresh tasting, spicy seasoning.

It’s a perfect blend of Mexican spices with Chile powder, red bell peppers and lime juice powder.

 

Then drizzle a little olive oil over both sides of the tilapia fillets and dredge each side in the tortilla mixture.

Spray a baking dish with oil, add the filets to the dish and place it in a preheated 375 degree F oven for 23-25 minutes. You could also use an air fryer as a cooking option.

The tilapia will be browned and crispy like they’ve been deep fried.  Only much healthier.

Print Recipe

Tortilla Crusted Tilapia

This recipe for Tortilla Crusted Tilapia couldn’t be any easier. Only 4 ingredients you’ll be able to serve this deliciously spicy, crunchy tilapia in under 30 minutes.

Prep Time5 mins

Cook Time25 mins

Total Time30 mins

Course: Main Dish

Cuisine: American

Keyword: Tortilla Crusted Tilapia

Servings: 2 servings

Calories: 70kcal

Author: Pam – Two Cups of Health

Ingredients

• 2 4 oz Tilapia filets
• 1/2 Tsp Olive oil
• 1/4 Cup Tortilla chips, ground About 20 tortilla chips
• 1 Tsp Chile Lime Seasoning Trader Joe’s

Instructions

• Preheat oven to 375 degrees F
• Add 20-25 tortilla chips to a food processor.  This should yield about 1/4 cup of ground crumbs.
• Mix the crumbs with the Chile Lime Seasoning and add the mixture to a plate.
• Drizzle Tilapia fillets with olive oil on both sides.  Then dredge the fillets in the spicy tortilla crumb mixture on both sides.
• Add the fillets to a lightly oiled baking dish and bake it in the oven for 23-25 minutes.
• Serve immediately.

Nutrition

Calories: 70kcal | Carbohydrates: 11g | Protein: 1g | Fat: 1g | Sodium: 360mg | Potassium: 39mg | Calcium: 23mg | Iron: 0.2mg

If you liked this recipe, please leave a comment below and be sure and pin this on Pinterest!

For Similar Recipes:

George’s Char Salmon

Seared and Baked Salmon

New Zealand Ora Salmon

The following recipe was adapted from one of our favorite blogs, http://featuredfood.com/recipes/tortilla-crusted-tilapia-with-pickled-pomegranate-bell peppers/. The tilapia is coated in a seasoned flour that gives it a nice crunch, and the pickled peppers add a nice tangy flavor and a nice offset to the mild fish.. Read more about what to serve with tortilla crusted tilapia and let us know what you think.{“@context”:”https://schema.org”,”@type”:”FAQPage”,”mainEntity”:[{“@type”:”Question”,”name”:”How do you make Costco tortilla crusted tilapia?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” To make Costco tortilla crusted tilapia, you will need: 1/2 cup of flour 1/4 teaspoon of salt 1/4 teaspoon of pepper 2 tablespoons of olive oil 1/2 cup of milk 1/4 teaspoon of garlic powder 1/4 teaspoon of onion powder 2 tablespoons of cilantro, chopped 3 tablespoons of lime juice 1. In a bowl, mix together the flour, salt, and pepper. 2. In a separate bowl, mix together the milk and olive oil. 3. Add the wet ingredients to the dry ingredients and stir until combined well. 4. Add in garlic powder and onion powder to taste if desired then add in cilantro and lime juice until desired consistency is reached (you may need more or less lime juice depending on how tart you like your salsa). 5. Add the tilapia to a baking dish and pour the salsa over top. 6. Bake in a preheated oven at 400 degrees Fahrenheit for 20 minutes or until the fish is cooked through and flakes easily with a fork. 7. Serve with tortilla chips, rice, or vegetables of your choice! 1. “}},{“@type”:”Question”,”name”:”What goes good with tortilla crusted tilapia?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Cilantro lime rice, black beans, and avocado”}},{“@type”:”Question”,”name”:”Where can I buy tortilla crusted tilapia?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Tortilla crusted tilapia can be purchased at most grocery stores.”}}]}

Frequently Asked Questions

How do you make Costco tortilla crusted tilapia?

To make Costco tortilla crusted tilapia, you will need: 1/2 cup of flour 1/4 teaspoon of salt 1/4 teaspoon of pepper 2 tablespoons of olive oil 1/2 cup of milk 1/4 teaspoon of garlic powder 1/4 teaspoon of onion powder 2 tablespoons of cilantro, chopped 3 tablespoons of lime juice 1. In a bowl, mix together the flour, salt, and pepper. 2. In a separate bowl, mix together the milk and olive oil. 3. Add the wet ingredients to the dry ingredients and stir until combined well. 4. Add in garlic powder and onion powder to taste if desired then add in cilantro and lime juice until desired consistency is reached (you may need more or less lime juice depending on how tart you like your salsa). 5. Add the tilapia to a baking dish and pour the salsa over top. 6. Bake in a preheated oven at 400 degrees Fahrenheit for 20 minutes or until the fish is cooked through and flakes easily with a fork. 7. Serve with tortilla chips, rice, or vegetables of your choice! 1.

What goes good with tortilla crusted tilapia?

Cilantro lime rice, black beans, and avocado

Where can I buy tortilla crusted tilapia?

Tortilla crusted tilapia can be purchased at most grocery stores.

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Korean BBQ Ribs are a great way to get in a lot of the benefits of yakiniku while avoiding the mess of traditional grilling. Kabobingji (Korean BBQ Ribs) is a yakiniku style of cooking meats and vegetables together, typically on a skewer. Yakiniku is a Japanese dish that uses meat as the primary cooking vessel. The meat is grilled, often on a stick. I served Korean BBQ Ribs with a side of spinach salad.

This time of year I make a special trip to the grocery store to get a supply of thick, tender, meaty Korean BBQ Ribs to bring to the office and share with the many friends who have trouble eating healthy.

Ribs are one of the most commonly cooked meats in the world. Whether they are smoked or braised, they are undeniably one of the most popular foods. However, the most common way of cooking ribs is in the form of BBQ. However, BBQ ribs are often the bane of many who try to eat healthily.

Made with just 4 ingredients, these Korean barbecue ribs are slightly sweet with just the right amount of spice and absolutely tender.

About Korean BBQ ribs

I think I fell in love with Korean BBQ ribs in Hawaii.

I lived in Waikiki and often went to International Market for breakfast.

It was a two-story open-air mall selling everything Hawaiian/Polynesian/Asian, and you could smell those delicious ribs as soon as you walked in.

I’m not in Hawaii anymore, but that delicious flavor kept haunting me until I finally learned how to make those ribs.

This recipe is the closest thing to cooking ribs with fantastic flavor and tenderness.

I know, you’re thinking barbecue ribs for breakfast?

Yeah, I think you should always think outside the box.

And the beauty of this recipe is that it starts with a ready-made sauce from Trader Joe’s that you make yourself and turn into something really delicious.

Ingredients for Korean BBQ Ribs

• Pork chops: Star of the show
• Trader Joe’s Korean BBQ Sauce: Genuine Korean flavour, sweet, spicy and slightly tangy
• Espelette pepper : hot pepper from France
• Dried onion flakes: For an extra layer of aroma

How do I prepare Korean barbecue ribs?

Unlike the current recipe for Korean BBQ ribs with brown sugar, onions, and chili peppers (which usually require at least 4 hours of marinating), this recipe can be made at the last minute.

The oven does all the work.

First, take a large sheet of aluminum foil large enough to hold the ribs.

Rinse the ribs and place them in the center of a sheet of aluminum foil.

Dry them with kitchen paper and let them rest while you prepare the sauce.

Mix the Korean barbecue sauce with the Espelette pepper and brush both sides of the ribs generously with the sauce.

Then sprinkle with the dried onions and wrap the ribs in foil, remembering to fold the foil over the top and sides several times.

Finally, place the foil packet on a baking sheet and place in a preheated 350 degree oven for 3 hours.

Yes, 3 hours, and no, that’s not an exaggeration.

This time is important not only to marinate the ribs during cooking, but also to obtain juicy, falling ribs with incredible flavor.

Remarks

Espelette pepper is a very interesting spice.

It is milder than cayenne pepper and slightly stronger than poblano, and has a fruity flavor that ordinary peppers do not have.

In France, the peppers are harvested in September and hang everywhere on the walls of houses and on balconies.

If you can’t find it in your local store, you can easily find Espelette on Amazon.

But if you have hot peppers, you can substitute them.

It will taste a little different, not fruity.

If you want to make your own homemade Korean barbecue sauce, Allrecipes has a great option for you.

Print Recipe

Korean BBQ ribs

With only 4 ingredients, these Korean BBQ chops are slightly sweet, with just the right amount of seasoning, and absolutely tender as a falling bone.

Cooking time 10 minutes

Cooking time3 hours

Total time 3 hours 10 minutes

Course: The main course

Kitchen: Asia

Keywords: Just Korean ribs, Korean ribs.

servings : 3 servings

Calories: 332 kcal

Author: Pam – Two cups of health

Ingredients

• 1 pound pork chops
• 1/4 cup Trader Joe’s Korean BBQ sauce
• 1/2 teaspoon espellete pepper flakes Hot paprika can be substituted
• 1 tablespoon dried onion

Instructions

• Preheat the oven to 350 degrees F.
• Mix the Korean barbecue sauce with the pepper flakes.
• Wash the ribs and dry with paper towels.  Lay down a large sheet of aluminum foil and place the ribs on it.
• Brush both sides of the ribs generously with sauce. Sprinkle the dried onion on top and wrap the foil around the ribs.
• Place the foil packet in the baking tray and bake for 3 hours.
• When done, cut the pork into individual ribs and serve.

Power

Calories: 332 kcal | Carbohydrates: 8 g | Protein: 17 g | Fat: 24 g | Saturated fat: 7 g | Cholesterol: 84 mg | Sodium: 458 mg | Potassium: 283 mg | Sugars: 6 g | Vitamin: 283 mg 84 mg | Sodium: 458 mg | Potassium: 283 mg | Sugars: 6 g | Vitamin C: 2.5 mg | Calcium: 20 mg | Iron: 1 mg

If you liked this recipe, leave a comment below and don’t forget to pin it to Pinterest!

Similar recipes:

Oven-smoked dry ribs

Pork fillet with mustard and herbs

Pork picatta with tarragon and rosemary

In the past, I’ve written a lot about Korean BBQ, but many people are curious about how to start eating Korean BBQ. To help with that, I’ve decided to write this one post, to show you my preferred method of Korean BBQ. It’s pretty simple, and yet it’s one of those things that can make eating Korean BBQ so much more fun.. Read more about korean short ribs slow cooker and let us know what you think.{“@context”:”https://schema.org”,”@type”:”FAQPage”,”mainEntity”:[{“@type”:”Question”,”name”:”Why are Korean short ribs so expensive?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Korean short ribs are expensive because they are a luxury item.”}},{“@type”:”Question”,”name”:”What do Korean BBQ ribs taste like?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Korean BBQ ribs taste like a mix of sweet and savory. They are often marinated in a soy sauce, sugar, garlic, ginger, and sesame oil mixture before being grilled over an open flame.”}},{“@type”:”Question”,”name”:”How do you cut Kalbi short ribs?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” To cut Kalbi short ribs, you will need to remove the membrane from the back of the ribs.”}}]}

Frequently Asked Questions

Why are Korean short ribs so expensive?

Korean short ribs are expensive because they are a luxury item.

What do Korean BBQ ribs taste like?

Korean BBQ ribs taste like a mix of sweet and savory. They are often marinated in a soy sauce, sugar, garlic, ginger, and sesame oil mixture before being grilled over an open flame.

How do you cut Kalbi short ribs?

To cut Kalbi short ribs, you will need to remove the membrane from the back of the ribs.

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There are many articles that compare the height and weight of celebrities, people that you know, and even strangers. There are also many that claim to be a comparison chart but are not. Let’s take a look at ”A perfect height and weight comparison chart -.com”.

To see how much you have to gain or lose when you change your body, use this comparison chart. This shows you how much you need to weigh in at a certain height to be considered your ideal weight.. It also shows you how much you need to gain or lose to achieve your ideal weight for your height.

A person’s well-being is about increasing their capacity to use. It is characterized by the general condition of the body, psyche and soul. Well-being is the condition for joy. While for an adult it is fundamental to characterize satisfaction, for children it is fundamental to legitimate development, both physically and mentally.

The indicative proportion of well-being in adults is reflected in the height and weight chart, whereas in children it is more important as a measure of the child’s overall development.

Therefore, it is important to know the different aspects of a healthy lifestyle by understanding the relationships between height and weight. It can even help most people find important aspects and approaches to improve their lives.

The two main parameters that affect your well-being are related to a person’s height and weight, which are determined using height and weight charts. This is a measure for people to determine whether your height and weight are in friendly proportion to each other and reflect your state of well-being Body size increases very slowly and depends on genes, so don’t be ashamed of your small stature Many people use products that give immediate and temporary results You can see this

Overweight:

You weigh more than normal for your height. This means that you are at risk of various diseases and need to take therapeutic measures to reduce your weight. The vitality of growth-weight tables is more pronounced in adults, since their assessment is institutional in nature, unlike that of children.

For adults, it is less susceptible to diversity, which is important for young children’s development, where it can affect a child’s improvement. The weight gap is a characteristic end product of an advanced lifestyle. Inadequate diet, inactive lifestyle and stress are the main factors for obesity.

There is a term called body mass index or BMI for short, and some time ago it was called the Boiler Index. The body mass index is a measure of the nutritional status of adults. The ideal waist-to-weight ratio is also outdated and ridiculous compared to BMI studies.

Recognizing the ideal height-weight diagram is somehow misleading, absolutely. Although the BMI statement is supported by the World Health Organization and the United Nations. The US National Institutes of Health currently characterize typical weight, obesity, and overweight based on BMI and do not consider conventional weight tables for studies of nutritional status or muscle to fat ratio.

In fact, these generalized considerations about the ideal weight are not justified and will not help you succeed in your efforts to lose or gain weight. So it’s essential to monitor BMI every day to achieve meaningful yet encouraging goals.

Your BMI value gives you information about your state of health at a given time and you can monitor your muscle to fat ratio. In any case, don’t think about what you look like when your BMI is perfect, because BMI doesn’t reflect the diseases and toxins that enter your body.

In addition, a comparative table is given, which deals only with the purpose and development of health problems in the different body types. The diagram is thus used to explore the following concept areas:

• Development and growth of children
• Weight gain
• Weight Loss
• Maintaining your ideal weight

However, if the ideal weight is not achieved, a number of side effects may occur. This can even lead to a considerable impairment of health. To maintain a healthy diet and a strong body, pay attention to the elements of a healthy lifestyle. This can include several factors that are useful for any man or woman.

Healthy eating goals

A healthy diet should be followed regardless of weight, height or gender for better growth and a healthier body.

Mastery of dynamic skills

Stay fit and energetic throughout the day by following the daily physical activity schedule that fits your schedule. The idea is to offset calorie intake by consuming calories.

Sufficient rest

Consider the soul of the aphorism that characterizes a steadfast and wise man by going to bed early and getting up early. It maintains organic control just as it regulates the release of hormones in the body. Sufficient and appropriate rest is necessary for the body to adapt to all types of stress.

Reduction of stress:

You will find relief from your anxiety if you eat healthy, lead a dynamic lifestyle and get plenty of rest. You will feel more free when you stop smoking, alcohol and excessive caffeine consumption. Depending on your height and weight, it may be too easy to determine what your optimal weight should be. You didn’t take into account bone, age, muscle and fat when you created your body.

A reasonable chart of Indian weight for age along with various sources of information including BMI, hip to mid ratio, mid abdomen ratio and muscle to fat ratio will certainly help in determining the true ratio of ideal weight. The clinical involvement of a health professional to find out where you stand in the weight structure provides more tangible benefits.

The key to every runner’s success is to make sure they run at the right speed and in the right way. Your running pace should be at least 90% of your maximum speed. Your stride should be short, to ensure you do not get tired, and you should keep your running form correct. Most important of all, you should be able to run for a sustained period of time. To test how fast you are running, use a heart rate monitor.

Running is a great way to get in shape, but it also comes with its challenges. If you’re running outside for a workout, you have to worry about dodging car traffic, getting run over by mopeds, and dealing with the weather. But if you stick with running on a track, you’re also going to have to deal with the track itself, which is not conducive to running at top speeds.

BPM refers to the number of beats per minute. It’s no secret that a good motivational song with high beats can help you improve your running speed. Which BPM is best for you depends on your speed, fitness level and fitness goals. If you are a fitness fanatic and a beginner, a slow song at 120 BPM is a good start. For example, songs like Don’t Stop Believing by Journey and Bad Romance by Lady Gaga. Studies show that a speed of 165 beats per minute is best for beginning runners. A list of numbers for these riders: Bruno Mars Runaway Baby, Maroon 5 Wake Up Call and Queen We Will Rock You. The most efficient runners are those with a high walking pace of 180 steps per minute. To help them achieve and maintain this pace, there are songs to run at 180 BPM. Below is a playlist of 180 BPM songs from all genres.

How to determine beats per minute (BPM) during a run

• Setting a one-minute timer
• Walk on the treadmill at your usual pace and count how many times your right foot touches the treadmill
• Multiply this value by 2 and you get the BPM.

The qualities of a good running song 180 BPM

• Aesthetic and motivational poetry
• Pace 180 beats per minute
• Explicit lyrics and easy to understand songs.
• Causes an adrenaline rush

POP PLAYLIST WITH RACE TRACKS AT 180 BPM

1. The sign of the Ace of Base Band
2. Show Me the Meaning of Being Lonely by the Backstreet Boys.
3. Mambo #5 Lou Bega
4. She’s Been Good To Me By Mark Anthony
5. The Boys of Summer Don Henley
6. I Would Die 4 U played by Prince
7. Turning Japanese by The Vapors
8. Dancing With Myself by Billy Idol
9. Pieces of Me Ashley Simpson
10. Remember the Words by Ace of Base
11. Livin’ La Vida Loca Ricky Martin
12. Under Shakira’s clothes
13. Savage Garden Group Statement
14. Gypsies, tramps and thieves Cher
15. Don’t You Just Know It by Captain Jack

ROCK PLAYLIST WITH RACE TRACKS AT 180 BPM

1. I Only Want You (Eagles of Death Metal)
2. Monkey Wrench by Foo Fighters
3. Alone again or in a group of the damned
4. The Reason by Hoobastank
5. Life is the highway Tom Cochrane
6. Tusk by Fleetwood Mac
7. Every Little Thing She Does Is Magic by The Police
8. Message in a Bottle by The Police
9. The good side of Van Morrison’s journey
10. Breaking the Law by Judas Priest
11. Runnin’ Down a Dream by Tom Petty
12. Oh Darling by The Beatles
13. David Bowie’s modern love
14. Don’t Stop Me Now by Queen
15. Here Comes My Baby Cat Stevens

HIP-HOP PLAYLIST WITH 180 BPM RACE SONGS

1. ’03 Bonnie & Clyde Jay-Z with Beyoncé
2. I could use a… (Soundtrack version) Jay-Z with Amil and Ja Rule
3. Get Em High by Kanye West featuring Talib Kweli and Common
4. In da Club 50 Cent
5. Definition of a black star
6. Hey, you! OutKast
7. N.Y. State of Mind Group Nas
8. Runnin’ (Dying to Live) Tupac with The Notorious B.I.G.
9. Izzo (H.O.V.A.) played by Jay-Z
10. Dead Presidents II by Jay-Z
11. Git Up, Git Out by OutKast
12. Jesus runs Kanye West
13. The world is yours Nas
14. Gangsta’s Paradise by Coolio
15. Damn It Feels Good to Be a Gangsta Band Geto Boys

COUNTRY – PLAYLIST OF SONGS TO BE PERFORMED AT 180 BPM

1. Chattahoochee by Alan Jackson
2. Goin’ Through the Big D by Mark Chesnutt
3. Our Taylor Swift song
4. Standing Out in a Crowd by Trisha Yearwood
5. Phil Vassar’s American baby
6. Bing Bang Boom on Highway 101
7. A little late Mark Chesnutt
8. Go by Pat Green
9. Boogie Back to Texas by the band Asleep at the Wheel.
10. The Girl You Left Me For Dina Carter

Listening to music can help you increase your speed while on the treadmill. Start with a slow pace of 120 bpm, increase that to 165 bpm when you feel comfortable, and then gradually switch to a playlist of running songs at 180 bpm.{“@context”:”https://schema.org”,”@type”:”FAQPage”,”mainEntity”:[{“@type”:”Question”,”name”:”What running pace is 180 BPM?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” 180 BPM is a running pace.”}},{“@type”:”Question”,”name”:”What is a good BPM for running music?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” A good BPM for running music is around 120-130.”}},{“@type”:”Question”,”name”:”How do you know if a song is 180 BPM?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” A song is 180 BPM if it has a tempo of 180 beats per minute.”}}]}

Frequently Asked Questions

What running pace is 180 BPM?

180 BPM is a running pace.

What is a good BPM for running music?

A good BPM for running music is around 120-130.

How do you know if a song is 180 BPM?

A song is 180 BPM if it has a tempo of 180 beats per minute.

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After years of using Justin’s Almond Butter Squeeze packs, it has become my go-to breakfast butter for many things: toast, waffles, muffins, and even pancakes! Recently, I discovered that there is a Target sale on Justin’s Almond Butter Squeeze Packs! I picked up a few packs to keep around for these winter months as I am always looking for ways to save money.

Everyone knows that Justin’s is a great source of healthy fats, but not everyone knows that you can get Justin’s in a convenient squeeze pack! So for tomorrow only, you can get a pack of 17 squeezable packs for 50¢.

Do you like almond oil?

Justin’s Almond Butter Squeeze Packs are convenient, high-calorie snacks that are perfect for keto dieters (and we even got a deal at Target)! Each 1.15-gram bag of Justin’s contains 18 grams of fat, 6 grams of carbohydrates, 3 grams of fiber, and 7 grams of protein! Spread this delicious almond butter on celery, stir it into a smoothie, or squeeze it into your mouth!

And here is the offer from Target!

Up to 6 years old. In October, Justin’s bags of nut oils and seeds are on sale at Target for only $1 (normally $1.19 each). Even better, the Ibotta offer is valid, which makes the deal even more interesting.

Check out this Target offer idea (for 10/2):

HIP TIP : If you’re not aware of free cashback apps like Ibotta, read this article.

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CBD has become a surprise star in the health world. It appears to help treat a number of different disorders, including chronic pain, inflammation, anxiety, and depression. Because of this, it is becoming recognized as a potential medicine by the medical community.

This text is sensitive. Try generating new copy.. Read more about cbd oil and let us know what you think.Some studies show that CBD can actually increase libido. Other studies show that CBD, like other cannabinoids like THC, can lower libido. So what’s the truth? Is CBD helpful for sexual attraction or not? The answers to these questions are not so clear. In this article, we’ll look at how CBD affects libido, as well as the other potential benefits CBD can provide for your sex life.

What is the effect of CBD on libido?

Contrary to the idea that CBD can increase libido and improve sexual function, one study suggests the opposite. An article published in the Journal of Assisted Reproduction and Genetics suggests that long-term cannabis use does indeed reduce libido [1]. However, this study focused on cannabis in general, including high concentrations of THC, the psychoactive cannabinoid. If they had only looked at the effects of CBD, the study might have produced very different results. Other studies suggest that CBD may help increase libido by reducing stress and anxiety [2]. Anxiety is a common cause of performance problems in the bedroom, which can significantly reduce libido. Removing these mental blocks can help increase libido and eliminate performance anxiety in the bedroom. In general, research on this topic is limited. Many people claim that CBD helps to improve libido, but with limited research and conflicting studies, it is difficult to draw a positive conclusion. One thing is for sure, many people use CBD to increase their libido and improve their sex life in the bedroom. While this anecdotal evidence is not scientifically based, user reviews clearly suggest that CBD is an effective sex supplement.

Does CBD have any other sexual benefits?

Although research on the sexual benefits of CBD is limited, many people use this cannabinoid to treat a range of sexuality-related conditions. The following is a list of the potential benefits of CBD.

CBD as a lubricant

If you suffer from a lack of lubrication during sex, you probably already use lube to make it less painful and much more enjoyable. Many CBD companies produce CBD infused lubricants for this reason. CBD has many dermatological benefits and in external form has been shown to help relieve pain and irritation. The anti-inflammatory effects of CBD can help improve sex if you’re struggling with a lack of lubrication. Without proper lubrication, the genitals can become inflamed. Using a lubricant with CBD can help combat this problem while relieving pain.

CBD Oiland Libido

Since cannabinoid receptors are located in the pleasure and arousal center of the brain and in the reproductive organs, it is very likely that CBD affects libido. In theory, CBD oil, when consumed, can act directly on the arousal and pleasure centers of the brain. As mentioned above, research on the relationship between CBD and libido is limited, but anecdotal evidence suggests it works, at least for some people.

CBD oil and erectile dysfunction

There is evidence that CBD helps with erectile dysfunction. An article published in BioMed Research International states that cannabis therapy can relieve erectile dysfunction and increase sexual performance [3]. This study presented data from Ayurvedic practitioners (holistic healers who use Indian techniques) who have been using cannabis sativa for decades to treat erectile dysfunction, increase sexual activity and improve fertility. Although these results have not been confirmed by science, research shows that the flower of the cannabis plant has long been used to treat sexual dysfunction. Remember that by consuming the whole flower, you are ingesting a number of cannabinoids, including THC. It is difficult to say whether this benefit is due to CBD alone or a combination of different cannabinoids.

CBD Oil and Testosterone

There is evidence that CBD can help balance hormones in the body [4]. CBD is associated with the regulation of growth hormones and hormones that regulate mood, metabolism and fertility. Testosterone levels can also be affected by CBD. Regulating testosterone levels can help increase libido and improve sexual performance in men. So if CBD has a positive effect on this hormone, it could be beneficial in the bedroom in more ways than one.

What are the best types of CBD for sex?

CBD exists in several forms. CBD products for oral intake range from simple CBD oil to capsules to edible gummy bears and honey sticks. There are also topical skin products (creams and balms) and sex-specific products such as CBD-enriched lubricants. So, what is the best kind of CBD to use for sex? There is no simple answer to this question, and no one CBD product is better than another. What works for one person may not work for another, so it is necessary to experiment. Similarly, someone looking to increase their libido does not need the same product as someone looking for lubrication during sex. You need to analyze exactly why you want to use CBD for your sex life and find the right product to meet that need. Let’s take a look at some of the best strains of CBD and what they are best at.

CBD Sex Oil

Overall, CBD oils are the best option for treating libido, erectile dysfunction, hormonal imbalances, and performance related issues. These products enter the systemic circulation where they can help regulate hormonal function and relieve the underlying causes of work-related anxiety. CBD oils are less effective at relieving physical pain during sex, which topicals and lubricants can be great for.

CBD topics for sex

Local CBD remedies are excellent for localized pain. If you have skin problems or hypersensitivity, it can affect your sex life. Using a topical CBD remedy, such as. for example, a cream, balm or gel, can relieve your symptoms and enable you to engage in pain-free sexual activity. If you want to relieve inflammation, relax a sensitive area, or reduce pain and tension, CBD topicals are ideal. Combined with an oral medication, this is a good way to fight the disease on both sides. Local products in the form of lotions and massage oils can also be a good way to relax and get into the right frame of mind for sex. Whether you have pain or inflammation problems, topical CBD products can be a great mood booster. For some, just a CBD massage can be enough to increase sexuality and libido.

CBD sexual lubricant

CBD-based lubricants are a new innovation. CBD is part of a lubricant for safer sex and can be used as a regular lubricant. The CBD in the liquid can help reduce inflammation and pain caused by friction. Some CBD-based lubricants also claim to increase sexual desire. This could be due to the relaxing and anti-stress properties of cannabinoids. When both parties are more relaxed, there is less tension and more fun.

How to use CBD during sex

There are many different ways to use CBD for sex. As you now know, you can use oils, herbal oils, lubricants and lotions to improve your sex life. If you want to use CBD to improve your libido, boost your performance, or increase your pleasure, there are several ways to do so:

1. For sex: Take CBD oil, capsules or supplements 30 minutes to 1 hour before sex. This promotes relaxation and reduces stress, which can have a positive effect on your sex life.
2. Preparations: Using external products with CBD during foreplay, such as oils and lotions, can improve your mood and help you relax. They can also help you if you have sensitive or particularly painful skin areas.
3. During sex: Using CBD-based lubricants during sex can help reduce dryness, reduce associated pain, and increase pleasure.

CBD dosage for sex

CBD works differently for everyone. Although CBD is relatively safe to use, it is always wise to start with a lower potency and dose if you have never used this cannabinoid before. Once you know exactly how your body reacts, you can increase the dose until you achieve the desired effect. Several factors affect the amount of CBD you need:

• Body weight
• Metabolism
• Age
• Paul
• Tolerance

Keep these factors in mind. The older you are and the slower your metabolism, the higher the optimal dosage. The heavier you are, the more CBD you need to get the desired effect. For topical products and lubricants containing CBD, it is advisable to test a sample on a small piece of skin to make sure your body does not react to the substance. Once you are confident that your skin responds well to CBD, you can use a topical product or lubricant according to the manufacturer’s recommendations.

Final thoughts: Can CBD improve sex?

The use of CBD in the bedroom is becoming increasingly popular. Gender-specific CBD products, such as. B. Lubricants, have been developed and are readily available. While it’s not clear from a review of scientific studies whether or not CBD can improve libido, there is plenty of anecdotal evidence that the cannabinoid is good for your sex life. CBD is an excellent pain reliever and a good treatment for stress and anxiety. These factors can improve your sex life if you have performance issues in the bedroom. Remember, if you’ve never used CBD before, start with low doses and gradually increase them. When using topical products and lubricants for the first time, test the substance on a small piece of skin before using it according to the manufacturer’s instructions.

References used in this article

1. Stéphane S. du Plessis, Ashok Agarwal and Arun Siriak. (2015). Marijuana, phytocannabinoids, the endocannabinoid system and male fertility. Journal of Assisted Reproduction and Genetics, 32(11): 1575-1588.
2. Esther M. Blessing, Maria M. Steenkamp, Jorge Manzanares, and Charles R. Marmar. (2015). Cannabidiol as a possible treatment for anxiety disorders. Journal of the American Society for Experimental Neurotherapy, 12; 825-836.
3. Nagendra Singh Chauhan, Vikas Sharma, V.K. Dixit and Mayank Thakur. (2014). An overview of herbs used to improve sexual performance and masculinity. BioMed research international, 868062.
4. A W Zuardi, F S Guimarães, A C Moreira. (1993). Effect of cannabidiol on plasma prolactin, growth hormone and cortisol in human subjects. Brazilian Journal of Medical and Biological Research, 26(2):213-7.

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Frequently Asked Questions

What does CBD do to you?

This text is sensitive. Try generating new copy. Is it possible to get a boost in your libido with CBD? The answer is yes, and without endangering your health.

Is CBD a drug?

Growing up, I was never really interested in marijuana. Now that it is legal in many states in the United States, I’ve started to wonder. I’m not sure that I want to smoke it, because I’m not sure I want to be high. What is it about this drug that makes some people want to smoke it, or even eat it? Why do some people think it’s a wonder drug? Is it a miracle cure? CBD is the abbreviation for the abbreviation for the abbreviation for the abbreviation for the abbreviation for the abbreviation for Cannabidiol. And that’s all you need to know.

Is CBD oil legal in Australia 2017?

The classification of marijuana-derived cannabidiol (CBD) as a Schedule 9 drug has restricted its use in Australia. However, Australian states can still regulate the sale of CBD products. If you are from Australia, you have the right to purchase and use CBD-based products without needing a prescription or medical approval, as long as they have been clearly labelled. CBD oil is a legal alternative to marijuana in Australia. Since the CBD comes from hemp, it is legal and is also known as hemp oil. In the United States, the cannabis plant has a THC level of less than 0.3%, which is low enough to make it legal for sale for recreational and medical purposes. In addition to CBD, it also has high amounts of cannabidiol, which is responsible for the health benefits.

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If you are embarking on a weight loss journey, you may have heard countless myths about how many calories you should be eating every day. You may have scoured the Internet for calorie counting tools that fit your needs. You may have even tried different diets and still not been able to lose weight. But there is a lot of confusion out there, which can make things difficult. So what should you actually be doing to lose weight?

Understanding how calories affect weight loss is the backbone of getting in shape. It’s such a critical factor in weight loss that it’s often called the “calories in, calories out” equation. You consume fewer calories than you burn, you lose weight. Simple, right? It is, but the devil is in the details. The “calories in, calories out” equation is a bit more complicated than it seems. Hopefully, this blog post will help you understand the basics of the calorie equation so that you can better plan your diet and exercise program.

When it comes to body modification, there is no more polarizing topic than calories in and calories out. Some say it is the alpha and omega of weight loss. Others say this approach is too simplistic and flawed. In this article, we look at everything from eating less and exercising more to hormonal issues and diets with metabolic benefits. This answers once and for all the question of the importance of calories versus calories outside the body. And discuss what this means for you and your customers.

++++

You are either with me or against me.

Everyone has heard this expression before. But did you know that the health and fitness industry has its own version of this saying? Here it comes: Either you’re on my side or you’re stupid.

You’re joking, of course!

However, this kind of binary thinking fuels many heated debates. Especially if it’s on a subject: Calorie intake versus calorie expenditure, or CICO.

CICO – easy way to say

• When you consume more energy than you expend, you gain weight.
• When you take in less energy than you use, you lose weight.

This is a fundamental concept of body weight regulation, and it as close to a scientific fact as you can get. It’s hard to say no to sugary snacks when you’re fatigued, but this energy-boosting natural ingredients provide the boost you need.

So why is CICO the source of so much controversy?

It’s a question of extremes.

On one side of the debate is the group that thinks CICO is easy. If you are not losing weight, the reason is simple: Either you eat too many calories or you don’t exercise enough – or both. Just eat less and move more.

At the other end of the spectrum is a group that thinks CICO doesn’t work (or is even a complete myth). According to these critics, it does not take into account hormonal imbalances, insulin resistance, polycystic ovarian syndrome (PCOS) and other health problems that affect metabolism. It is often claimed that certain diets and foods are good for your metabolism and help you lose weight without worrying about CICO.

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Neither position is completely wrong.

But neither is absolutely true.

Whether you’re a fitness trainer trying to help your clients control their weight or you’re trying to learn how to do it yourself, taking an extreme stance on the subject is problematic; it prevents you from seeing the bigger picture.

This article will add some nuance to the debate.

Let me start by clearing up some misconceptions about CICO. Then study concrete examples of how extreme-right or extreme-left views can antagonise people.

Reconsider common misconceptions.

Much of the CICO debate, like many others, is based on misunderstandings, oversimplifications, and an inability (on both sides) to reach a common understanding of the concepts. So let’s start by getting everyone on the same page.

CICO goes beyond diet and exercise.

There is an important distinction between the CICO and the Eat Less, Move More program. But people, especially some CICO supporters, tend to confuse the two.

Eat less, move more only counts the calories you eat and the calories you burn through exercise and other daily movements. But the CICO is an informal way of expressing the energy balance equation, which is much more complex.

The energy balance equation – and thus the CICO – takes into account the complex internal workings of the body as well as the external factors that ultimately influence calorie intake and consumption.

The most important factor, which is often overlooked, is your brain. He controls and supervises the CICO at all times. Think of it as a dispatcher of sorts, sending and receiving messages involving your gut, hormones, organs, muscles, bones, fat cells, external stimuli (and more) to balance the inflow and outflow of energy.

It’s a damn complicated and beautiful system.

However, the comparison of the energy balance itself seems very simple. It’s right here:

• [Energy input] – [Energy output] = Change in tangible reserves*.

* Body reserves are all tissues available for decomposition, such as fat, muscle, organs and bones. I have deliberately not used the change in body mass here because I want to exclude the weight of water, which can change body mass independently of energy balance. In other words, water is a confusing variable that makes people think the energy balance is off, when it’s not.

In this equation, energy in and energy out are not just calories from food and exercise. As the figure below shows, these two variables are influenced by a range of factors.

When you look at CICO through this lens and zoom in to get a broader perspective, you see that the reduction to eat less, move more is a significant simplification.

The calorie calculator and CICO are not the same.

Many people use calorie calculators to estimate their energy needs and the number of calories they have eaten. But sometimes these tools don’t work. As a result, these people begin to doubt that CICO is working. (Or if they are broken).

The key words here are evaluation and timeliness.

This is because calorie calculators are not always accurate.

First, the results are based on averages and can be wrong by 20-30% in normal, young, healthy people. They may differ more in older, clinically ill or obese populations.

And that’s just the energy release side.

The number of calories you eat – or the energy in your body – is also just a rough estimate.

For example, the FDA allows calorie information on labels to be up to 20 percent inaccurate, and studies show that nutritional information in restaurants can vary by 100 to 300 calories per meal.

And even if you could accurately weigh and measure each serving you eat, you still wouldn’t have an accurate count of the calories you consumed. This is due to the presence of other disruptive factors such as. B :

• We don’t consume all the calories we take in. The rate of absorption varies according to the type of food. (Example: we get more calories than expected from high-fiber foods and fewer calories from nuts and seeds than expected).
• We all absorb calories differently depending on our individual gut bacteria.
• Cooking, mixing or chopping foods usually results in higher calorie consumption than indicated on the nutrition label.

Of course, this doesn’t mean that CICO doesn’t work. This simply means that the tools at our disposal to estimate calorie intake and calorie consumption are limited.

Just so we’re clear: Calorie calculators can still be very useful for some people. But it is important to be aware of their limitations. If you plan to use any of them, do so as a rough starting point, not as a definitive answer.

CICO does not require calories to be counted.

We sometimes use calorie counting to help clients improve their diet. In other cases, we use portions out of hand. In other cases, we use more intuitive approaches.

For example, let’s say a client wants to lose weight, but is not achieving the desired results. If they count calories or use portion sizes, we can use these numbers as a guide to further limit the amount of food we eat. But we can also encourage them to use other methods. For example, eat slowly or until you are 80% full.

In all cases, whether we talk about numbers or not, we are manipulating the energy in them. Sometimes directly, sometimes indirectly. So don’t get me wrong: Even if you’re not counting calories, CICO works.

The CICOmay seem simple, but it’s not.

There is no other solution: If you (or your client) are not losing weight, you need to either decrease the energy inward or increase the energy outward. But as you’ve seen, this can involve much more than just eating less or spending more time at the gym.

For example, you may be asked to:

• Get more good quality sleep to better regulate hunger hormones, improve recovery and boost metabolism.
• Try stress management techniques such as meditation, deep breathing and activities in nature.
• Increase your daily non-physical exercise by parking a few blocks from your destination, walking stairs and/or standing while you work.
• Replace some of the higher intensity exercises with lower intensity exercises to promote recovery and reduce systemic stress.
• Improve the quality of what you eat, don’t reduce the quantity. This allows you to eat more with fewer total calories.
• Change the macronutrient composition of what you eat. For example, eat more protein and fiber, or more carbs and less fat, or vice versa.
• Experiment with the frequency and timing of meals and snacks based on personal preferences and appetite stimulants.
• Consider temporarily tracking your food intake – by portioning or weighing/measuring – to make sure you are eating what you think you are eating (as much as possible).
• Evaluate and correct nutritional deficiencies to have more energy during training (and in daily life).
• Consult your doctor or a specialist if consistent lifestyle changes do not produce positive results.

Sometimes the solutions are obvious, sometimes not. But in the case of CICO, if you stay focused and study all the factors, the answers are there.

Imagine yourself as a calorie conductor, controlling and regulating a multitude of activities to create metabolic harmony. They look for anything out of sync.

It takes a lot of practice.

To help you out, here are 5 common energy balance dilemmas. In any case, it may be tempting to assume that the ICCO does not apply. But if we look a little deeper, we see that the CICO principles are still there.

5 common dilemmas of energy balance.

Dilemma #1: I used to eat the same, but suddenly I started to gain weight.

Can you guess what happened?

It is more than likely that the incoming or outgoing energy has changed, but in an uncontrolled or unnoticed way.

The culprit could be:

• Slight increase in food intake related to mood swings, hunger or stress.
• Increased energy intake due to new medications, unknown health conditions, or chronic dieting.
• Physiological changes that lead to a reduction in the number of calories burned during exercise and at rest.
• Onset of chronic pain leading to a sharp decrease in thermogenesis without physical activity (NEAT).
• Significant changes in sleep quality and/or quantity that affect metabolism and/or food intake.

In all such cases, CICO remains in effect. The energy balance just shifted imperceptibly, due to lifestyle and health changes, so it’s hard to say.

Dilemma #2: My hormones are wreaking havoc on my metabolism and I keep gaining weight. Help!

Hormones seem to be a logical scapegoat for weight changes.

And while they’re probably not as much to blame as we think, hormones are closely tied to energy balance.

However, they do not work independently of the energy balance.

In other words: People don’t gain weight through hormones.

They gain weight because their hormones affect their energy levels.

This often happens during menopause or when thyroid hormones drop.

Consider triiodothyronine (T3) and thyroxine (T4), two thyroid hormones that are extremely important for metabolic function. When the level of these hormones drops, weight gain can occur. But this doesn’t invalidate CICO: Your hormones simply affect your energy production.

It may not seem like the right thing to do, but it’s an important connection, whether it’s menopause, thyroid problems, insulin resistance, or other hormonal issues.

When you understand that the CICO is the real engine of weight loss, you have many more tools to get the results you want.

Let’s say you’re assuming the false premise that hormones are all that matters. This can lead to increasingly unhelpful decisions, such as. B. Spending a lot of money on unnecessary supplements or following an overly strict diet, which will ultimately backfire.

On the contrary, you know that the results depend on the change in incoming or outgoing energy. These changes may be of hormonal origin, in which case you should adjust your diet, exercise and/or lifestyle accordingly. (This may also include taking any medication your doctor prescribes, if necessary).

Studies have shown that people with mild hypothyroidism (10-15% of the population) and moderate hypothyroidism (2-3%) can have a metabolic delay of 140-360 calories per day.

This can be enough to cause weight gain or make it difficult to lose weight. (A word of caution: mild hypothyroidism can be so mild that many people do not experience significant changes in metabolic activity, making it irrelevant).

In addition, women with polycystic ovarian syndrome or PCOS (about 5-10%) and postmenopausal women may also experience hormonal changes that interfere with energy levels.

Therefore, it is important to understand your (or your client’s) medical condition, as this will provide valuable information about your specific problems and the way forward.

Dilemma #3: I only eat 1,000 calories a day and I still don’t lose weight!

So what is it?

The conclusion most people come to: Your metabolism is disturbed. They’re broken. And CICO collapsed.

But here’s the thing: Metabolic damage is not quite the same thing. Even if it looks that way.

So your energy balance problems may be related to the hormonal problem described above. However, if someone eats 1,000 calories a day but does not lose weight, it usually has one of two causes.

(As simple as it sounds, it’s something we see time and time again in our coaching program with over 100,000 clients.)

Reason #1: People often underestimate the amount of calories they consume.

It is easy to make mistakes when counting the amount consumed because it is usually unintentional. The most typical paths people use:

• You underestimate the portions. (For example, if you don’t accurately measure one tablespoon of peanut butter, it could actually be two, adding 90 calories each time).
• They don’t follow the bites, licks or tastes of high-calorie foods. (For example, a leftover macaroni and cheese from your child can easily add 100 calories).
• You don’t record everything in the moment and forget to record it afterwards.
• They forget to count the foods they’d rather not eat.

Don’t you think this could be a serious problem?

A baseline study and repeated follow-up studies have shown that people often underestimate the amount they eat in a day, sometimes by more than 1,000 calories.

I am not citing this study to say that it is impossible to be realistic about portion sizes. But if you (or your clients) aren’t getting results with a low-calorie diet, it’s worth considering that underestimation may be the problem.

Reason #2: People eat too much on the weekends.

The work week can be stressful, and when it’s Friday night, people let their guard down and let go.

(You probably can’t relate to this, but try, okay?)

Here’s how: Let’s say someone eats 1500 calories a day during the week, leaving them with a deficit of about 500 calories.

But on the weekends, they deviate a bit from their plan.

• A drink with friends and a few pieces of pizza late on a Friday night.
• Extra large lunch after the Saturday training
• Sunday brunch (hey, it’s breakfast and lunch, so I can eat a double portion!)

The end result: 4,000 extra calories consumed between Friday night and Sunday afternoon. They made up for this deficit by increasing their average daily caloric intake to 2,071.

Summary: If you (or your client) have drastically reduced calories but are not seeing the expected results, pay attention to small missteps. It’s like a metabolic detective looking for breadcrumbs – maybe literally.

By the way, if downtime is an issue for you (or your client), we have just what you’re looking for: 5 great strategies to avoid overeating on the weekend.

Dilemma #4: I eat as much as I want and still lose weight, so this diet is better than all the others!

This is perhaps the main reason why some people reject CICO.

Suppose someone switches from a diet of primarily processed foods to a diet of primarily whole, plant-based foods. It may be that they can eat as much as they want, but the pounds still come off.

People often think it has to do with the power of plants.

Yes, plants are great, but that doesn’t negate the energy balance.

Because plant foods have a very low energy density, you can eat a lot of them and still have a calorie deficit. Especially if your previous diet was full of processed and overly palatable foods.

It sounds like you’re eating a lot more than you used to, and in fact you are.

Plus, you’ll feel more nourished by the volume, fiber and water content of the plants.

That’s great. It really is. But this doesn’t invalidate CICO.

Take the ketogenic diet, for example.

Maybe someone here has had a similar experience: He eats as much as he wants and is still losing weight, but he eats meat, cheese and eggs instead of plant-based foods. These are not low-calorie foods, nor do they contain much fiber.

This is why many proponents of the low-carb diet claim that the keto diet offers a metabolic advantage over other diets.

Here’s what’s likely to happen:

• A higher protein intake increases the feeling of satiety and reduces the appetite.
• By limiting their food choices, they lost hundreds of calories they might otherwise have consumed (pasta! chips! cookies!).
• Limited food choices can also lead to sensory satiety. This means that if you eat the same foods over and over again, they can become less appealing, so you are tempted to eat less.
• Liquid calories – soda, fruit juice and even milk – are generally kept out, so more calories are taken in from solid foods that fill the body up better.
• High ketone concentrations in the blood, which increase with carbohydrate restriction, appear to suppress appetite.

For these reasons, people tend to eat fewer calories and feel less hungry.

While it may seem magical, the keto diet helps you lose weight by regulating your energy intake in several ways.

You can ask for: If plant-based and keto diets work so well, why should anyone care if it’s because of CICO or some other reason?

Because depending on the individual – their eating habits, lifestyle, activity level, etc. – many diets, including plant-based and keto diets, are not sustainable. – Many diets, including plant-based and keto diets, are not sustainable. This is particularly true of the more restrictive approaches.

And if you (or your client) think there is only one good diet, you may be frustrated that you can’t stick to it. You may think you’re failing and decide you don’t have the discipline to lose weight. You may even think you should stop trying.

None of this is true.

Your results are independent of your diet. They are dependent on behaviour.

To maintain a healthy body (including a healthy weight), you must develop consistent and sustainable daily habits that positively impact your body’s energy and energy output.

You can do this by enjoying your favorite foods:

• Eat until you’re 80% full.
• Eat slowly and consciously
• Eat more minimally processed foods
• Benefit from better sleep quality
• Taking measures to reduce stress and increase resilience

It’s a matter of looking at the CICO from 30,000 feet and determining which approach seems reasonable and feasible to you.

This can of course include a plant-based diet or a keto diet, but it is not mandatory. And you know what?

You can get great results with both.

Dilemma #5: I want to gain weight, but no matter what I eat, I can’t do it.

The conversation on CICO is not always about weight loss.

Some people have problems with weight gain.

This is especially true for young athletes and people who are very active professionally. (Think of a job that involves manual labor).

This also happens to people who are trying to regain the weight they lost after an illness.

If someone intentionally eats more but the pounds don’t come off, it may seem like CICO isn’t working. (Surprise.)

They often feel like they’re eating their fill – I’ll eat anything! – and it doesn’t work. But here’s what our coaches discovered:

People tend to remember extremes.

A person could have six meals a day and eat as much as he could.

But the next day they only ate two portions because they were still full. Or maybe they were very busy, so they didn’t even think about it.

The first day – the day they ate their fill – will probably be much more noticeable than the day they ate to their heart’s content. It’s just human nature.

It’s easy to see how CICO is involved. This lack of consistency in the energy part of the equation in.

A solution: Instead of binge eating 3000 calories one day and eating 1500 calories the next, aim for a calorie intake just above the midpoint that you can stick to, and increase it in small portions as needed.

People often increase their activity when they get more calories.

When some people suddenly have more energy – because they eat more – they are more likely to do things that increase their energy. For example, climbing stairs, pushing while talking on the phone and fidgeting in your chair.

They may even work harder than usual during training.

It can be both unconscious and subtle.

While this may sound strange, our coaches believe this is a legitimate problem for fast-growing individuals.

Your cargo: Pay attention to your overall activity.

If you can’t cut back a little, you may have to compensate by eating more. Nutritious and high-calorie foods like nut butters, whole grains and oils can help, especially if you have a weak appetite.

3 strategies to play the system.

Once you understand that CICO is both complex and inevitable, you may run into a common problem.

To know: I can’t eat less than that!

This is one of the main reasons why people give up trying to lose weight or look for a miracle diet in vain.

But here are three simple strategies you (or your clients) can use to create a calorie deficit, even when it seems impossible. It’s all about finding the one that suits you best.

Maximum protein and fibre content.

Eating lots of protein increases satiety and helps you feel more satiated between meals. Eating plenty of fiber increases feelings of satiety and helps you feel more satisfied about your meals.

Research and practice have proven that they help you feel more fulfilled by eating fewer calories, making it easier to lose fat.

This advice may seem trite, I know. If robot nutrition coaches ever come on the scene, eating more protein and fiber will probably be the first thing they are programmed to do.

But the truth is that most people trying to lose weight still don’t pay attention to the intake of any of these nutrients.

And you know what? It’s not his fault.

When it comes to dieting, almost everyone is told to lose weight. Eliminate the bad foods and eat only the good.

But there is another approach: Start adding.

If you try to increase your protein intake (especially lean protein) and your fiber intake (especially plant fiber), you will feel fuller.

You will also be less tempted to eat all the foods you think you should avoid. This enables the automatic movement of ultra-processed food.

This provides another important benefit: By eating more whole foods and less processed foods, you train your brain to crave less of that delicious, over-processed food.

And then something incredible happens: You start eating fewer calories without wanting to, instead of voluntarily restricting yourself because you have to.

This makes it easier to lose weight.

Startup is very easy: For protein, add a handful of relatively lean proteins – chicken, fish, tempeh – to a meal. That’s more than you could get otherwise. Or drink a tasty smoothie as a main meal or snack.

To get fiber, add a serving of high-fiber foods – especially vegetables, fruits, lentils and beans – to your regular diet. That could be an apple as a snack, a handful of roasted carrots with dinner or a handful of spinach in a tasty smoothie.

Try this for two weeks and then add a handful of lean proteins and a serving of high-fiber foods.

In addition to all the benefits we’ve talked about so far, there’s also this:

When you go to the table with abundance in mind, rather than lack, you can avoid the feelings of anxiety and frustration you often feel when you deny yourself your favorite food.

So instead of saying: I don’t think I can give up my nightly habit of drinking wine and eating chocolate, it shows: Hey, look at all those healthy and delicious foods I can give my body!

(And by the way, you don’t have to give up your wine and chocolate habit at all, at least not to get ahead).

Change your perspective.

Imagine you’re on vacation. You overslept and missed breakfast.

Of course you don’t mind, because you are relaxed and having a good time. And there’s no reason to panic: There will be a lunch.

But because you skipped a meal, you end up eating a few hundred calories less than you normally would in a day, creating a deficit.

If you’re in an environment where you feel calm and happy, you’re unlikely to notice.

Let’s assume you wake up on a normal day and are actively trying to lose weight. (In preparation for a holiday!)

One might think: I can only eat my 400 calorie breakfast, and that’s not enough. That’s the worst. I’ll be hungry all day!

So you work under stress and count down the minutes until your next snack or meal. You may even start to feel deprived and unhappy.

Here’s the deal: You were calorie deficient on both days, but your subjective feelings were completely different on both days.

What if you could change your mindset toward the first scenario instead of the second?

Of course, I’m not suggesting you skip breakfast every day (unless you prefer).

But if you can think of eating less as something you do, rather than something you have to do, it can be a lot less of a problem.

Add activity instead of subtracting calories.

Are you one of those people who don’t want to eat less, but do want to exercise more? If so, you can use something called G-Flux.

G-flow, also called energy flow, is the total amount of energy entering and leaving a system.

For example, let’s say you want to create a 500 calorie deficit. It could look like this:

• Energy in: 2,000 calories
• Energy consumption: 2,500 calories
• Deficit: 500 calories

But it could also look like this:

• Energy in: 3,000 calories
• Energy: 3,500 calories
• Deficit: 500 calories

In both scenarios you have reached a 500 calorie deficit, but in the second scenario you may eat much more.

This is one of the advantages of the G-Flux, which is larger.

But there’s another one: Research shows that when you eat high quality food and do different workouts – strength training, fitness training and recovery – you consume more calories, have more lean mass and less fat.

More exercise doesn’t just give you more energy. It also changes the distribution of nutrients so that more calories go to muscle growth and less to fat cells.

By eating more, you also have more opportunities to get the right amount of vitamins, minerals and phytonutrients to feel your best.

Victory. Victory. Victory.

To be clear, this is a somewhat advanced method. And since metabolism and energy balance are dynamic in nature, the effectiveness of this method may vary from person to person.

Also, not everyone has the ability or desire to devote more time to training. And that’s good.

But if you are flexible in your thinking and willing to experiment with different ways to influence CICO, you can find your own personal strategy to tip the energy balance in your favor (or that of your clients).

If you are a trainer or want to become one….

Learning how to educate clients, patients, friends or family members about healthy eating and lifestyle changes that fit their bodies, preferences and circumstances is both an art and a science.

If you want to learn more about both, consider Level 1 certification.{“@context”:”https://schema.org”,”@type”:”FAQPage”,”mainEntity”:[{“@type”:”Question”,”name”:”What are your total calories in and total calories out?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Total calories in: 2,000 Total calories out: 1,500 Total calories in minus total calories out equals 500 calories.”}},{“@type”:”Question”,”name”:”How many calories should I eat to lose weight vs out?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” The number of calories you should eat to lose weight is different for everyone. It depends on your age, height, weight, and activity level.”}},{“@type”:”Question”,”name”:”What is Cico rule for weight loss?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Cico is a diet that is based on the idea of consuming only 500 calories per day.”}}]}

Frequently Asked Questions

What are your total calories in and total calories out?

Total calories in: 2,000 Total calories out: 1,500 Total calories in minus total calories out equals 500 calories.

How many calories should I eat to lose weight vs out?

The number of calories you should eat to lose weight is different for everyone. It depends on your age, height, weight, and activity level.

What is Cico rule for weight loss?

Cico is a diet that is based on the idea of consuming only 500 calories per day.

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Fructose is one of the most extensively studied sweeteners, but there are still a lot of misconceptions about it. This article will clear up most of the myths and clarify how it works as a sweetener, what foods contain it and some surprising health benefits of consuming high amounts of it daily.

Fructose is a naturally occurring substance that is present in all fruit. In recent years, fructose has been criticized for its role in causing metabolic diseases such as obesity and diabetes. However, studies have shown that the consumption of fruits and fructose itself are not the primary drivers of these diseases. In fact, a diet high in fruit and fructose has been shown to be a healthy and optimal diet.

What is fructose?

Fructose is a monosaccharide, the simplest form of carbohydrate. As the name suggests, a mono(on)saccharide (sugar) contains only one sugar group, so it cannot be broken down further.

Each carbohydrate subtype has a different effect on the body depending on its structure and source (i.e. the food it comes from). Chemical structure affects the speed and/or ease with which a carbohydrate molecule is digested/absorbed. The source influences the presence of other nutrients among the carbohydrates.

For example, high fructose corn syrup (HFCS) and fruit both contain fructose, but their effect on the body is different. HFCS is essentially a simple delivery system for fructose – it contains nothing else, whereas fruit contains additional nutrients and fiber that affect the digestion and absorption of fructose. Moreover, the amount of fructose in an average apple is much lower than that in, say, an average can of lemonade.

Fructose has a unique texture, sweetness, digestion speed and absorption rate that differs from glucose, the sugar into which most of the carbohydrates we eat are converted when they enter the bloodstream.

• Fructose is absorbed in the gut through different mechanisms than glucose.
• Fructose is absorbed more slowly
• Unlike glucose, fructose does not stimulate a significant release of insulin.
• Fructose is transported into cells by a different transporter than glucose.
• Once fructose enters the liver, it can deliver glycerol, the basis of fat, and increase fat formation
• Some people cannot fully absorb fructose when given in large doses – about 50 grams (note: this is an extremely large amount of fructose. We’re talking about 4-5 medium-sized apples. At the same time, 16 ounces of fruit juice with HFCS can contain about 45 grams of fructose).
• The simultaneous consumption of glucose and fructose accelerates the absorption of fructose. This is one reason why many sports drinks contain a sugar mixture.

Why is fructose important?

500 years ago, before the mass production of sugar, our diet contained a minimal amount of fructose. Fructose was only offered as part of a complete diet.  Whole fruits, vegetables, grains, nuts/seeds and proteins contain a limited amount of fructose and can be consumed in moderation. As the food industry has processed fructose from sources such as corn and added it to various processed foods, fructose consumption has increased.

Fructose consumption increased significantly between 1970 and 2000. Although most people associate fructose with fruit, most of our daily fructose now comes from sources other than fruit.  A study in the 1990s found that the average person consumes about 80 grams of added sugars per day (equivalent to about 320 calories or 15% of energy intake); fructose makes up about half of this amount.

Fructose comes not only from HFCS, but also from sucrose (native sugar).  Sucrose is a disaccharide (double sugar) consisting of glucose + fructose.  HFCS and sucrose are found in processed foods, including candy, soft drinks and almost all edible food-like substances in a bag or box.

What you should know

Our liver is the main site of fructose metabolism.  In the liver, fructose can be converted into glucose derivatives and stored as liver glycogen.  The liver can only use and store a limited amount of fructose at a time as glycogen. The rest is deposited as fat, so a very high dose of fructose in one serving is more likely to find its way to the middle of your figure.  This phenomenon is more pronounced in people with high blood fat levels, insulin resistance or type 2 diabetes.

High consumption of fructose (as opposed to other carbohydrates in the diet) may not stimulate normal leptin production.  Leptin is a hormone involved in the long-term regulation of energy balance.  It increases when we get enough calories/energy and decreases when we don’t get enough to signal that it’s time to stop or start eating. The reduction in leptin production with chronic fructose consumption may have an adverse effect on the regulation of food intake and body fat.  In other words, when you consume HFCS, your brain never gives you the signal that I’m full, so you keep eating even though you have enough calories.

Since fructose is retained in the liver, it causes a low glycemic response.  While this is a positive feature of whole fruit consumption, it does not justify the use of fructose sweeteners.  Although fructose has a low glycemic index and can help replenish glycogen stores in the liver in physically active people, excessive consumption of fructose can lead to fat regeneration in the liver and short-circuit our energy balance and fat regulation systems. Consumption of large amounts of fructose sweeteners can therefore lead to central obesity (weight gain around the waist), low good cholesterol, high bad cholesterol, high triglycerides and poor appetite control.

Clinical evidence shows that people who eat lots of fruits (and vegetables) get slimmer, stay slimmer, and are healthier than those who don’t.

For additional credit

Are you worried about fruit? Just relax. The experts concluded: Consumption of naturally occurring fructose from unprocessed whole foods is low and unlikely to contribute to adverse metabolic effects.

Eating more fruits (and vegetables) can help prevent chronic diseases, including cancer.  See here.

Dr. Viok, author of a study that tracked adult fruit consumption for 10 years, believes that one need not worry about fat gain from overconsumption of whole fruit: There are no studies indicating significant long-term weight gain from excessive consumption of whole fruits.

If health and optimal body composition are important to you, eat that orange, but think twice before grabbing a bottle of orange juice (or worse, a can of orange juice).

Summary and recommendations

When it comes to fructose, the source is important. Eating whole, unprocessed fresh fruit is unlikely to contribute to an energy imbalance and increase in body fat. However, it is likely that regular consumption of fruit juices high in fructose, sweeteners and high-energy foods is the cause of these problems. Our bodies have a long and lasting relationship with fruit, which is not the case with fructose and fructose sweeteners.

Eating whole fruit provides a large amount of nutrients and helps control energy intake.  It takes more than 2 kg of most fresh fruit to provide 2,000 calories.  People don’t normally eat more than ~5 pounds a day.

Avoid buying foods/drinks that contain sweeteners with fructose.

Ask yourself: is my overconsumption of whole fruits leading to nutritional problems such as the development of chronic diseases and an increase in body fat?

References

Click here to see the sources of information referenced in this article.

American Institute for Cancer Research.  Called: 9/17/08

Berg CM, et al.  Dietary patterns and risk factors for cardiovascular disease: the Swedish research program INTERGENE.  Am J Clin Nutr 2008;88:289-297.

Bes-Rastrollo M, et al.  A prospective study of dietary energy density and weight gain in women. Am J Clin Nutr 2008;88:769-777.

Bray GA. Is fructose bad? Am J Clin Nutr 2007;86:895-896.

Elliott SS, et al. Fructose, weight gain and insulin resistance syndrome. Am J Clin Nutr 2002; 76: 911-922.

Ello-Martin JA, et al.  Nutritional energy density in the treatment of obesity: a one-year study comparing two slimming diets.  Am J Clin Nutr 2007;85:1465-1477.

Groff JL & Gropper SS. Advanced nutrition and human metabolism. 3. Traffic. Wadsworth Thomson Learning. 2000.

Havel PJ. Fructose in the diet : Implications for disruption of energy metabolism and fat and carbohydrate metabolism. Nutr Rev 2005;63:133-57.

Hung HC, et al.  Fruit and vegetable consumption and the risk of major chronic diseases.  J Natl Cancer Inst.
2004;96:1577-1584.

Liu S, et al.  Fruit and vegetable consumption and the risk of cardiovascular disease: a women’s health study.  Am J Clin Nutr 2000;72:922-928.

Savage JS, Marini M, Birch LL.  The energy density of the diet predicts women’s weight change over 6 years.  Am J Clin Nutr 2008;88:677-684.

Vioque J, et al.  Fruit and vegetable consumption in relation to weight gain over 10 years in Spanish adults.  Obesity (Silver Spring) 2008;16:664-670.

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Click here to download a free copy of the special report.{“@context”:”https://schema.org”,”@type”:”FAQPage”,”mainEntity”:[{“@type”:”Question”,”name”:”Why is fructose bad for you?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Fructose is a sugar that is found in fruits and vegetables. It is also found in honey, agave nectar, and high-fructose corn syrup. Fructose can cause weight gain, heart disease, and diabetes.”}},{“@type”:”Question”,”name”:”Why is fructose important to the body?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Fructose is important to the body because it is a simple sugar that can be used for energy.”}},{“@type”:”Question”,”name”:”What is fructose and its function?”,”acceptedAnswer”:{“@type”:”Answer”,”text”:” Fructose is a simple sugar that is found in fruits, vegetables, honey and some other foods. It is also used as a sweetener in many processed foods.”}}]}

Frequently Asked Questions

Why is fructose bad for you?

Fructose is a sugar that is found in fruits and vegetables. It is also found in honey, agave nectar, and high-fructose corn syrup. Fructose can cause weight gain, heart disease, and diabetes.

Why is fructose important to the body?

Fructose is important to the body because it is a simple sugar that can be used for energy.

What is fructose and its function?

Fructose is a simple sugar that is found in fruits, vegetables, honey and some other foods. It is also used as a sweetener in many processed foods.

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