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Russell Heath, Former Lobbyist and Personal Coach shares his Good News…lucky us!

Austin Tang — Tue, 16 Mar 2021 17:09:24 +0000

Listen to “Russell Heath, Former Lobbyist and Personal Coach shares his Good News…lucky us!” on Spreaker.

Former Lobbyist and Personal Leadership Coach Pens Alaskan Political Thriller
Rinn’s Crossing is a high-stakes, high-octane dive into the gritty political battles that have ripped Alaska apart since statehood.
Author Russell Heath was a lobbyist in the Alaska state legislature and saw state politics up close. Every dirty trick, every manipulation of rules and procedure, every casual betrayal of principle in this novel, happened in real life. “Except,” Heath says, “the final one. That was an invention.”
Rinn’s Crossing doesn’t compromise. There are no easy answers: People must work, the forests must be protected, and Native Alaskans must receive what was long promised to them. The moral choices are stark and everyone, when pushed hard enough, steps over the line.
Heath is available to discuss:
His thriller, Rinn’s Crossing, which is ripped from today’s headlines. How real-world politics works—except when it doesn’t.
First theme from Rinn’s Crossing: Friends suddenly find themselves running from crimes neither could have imagined of themselves. How “good” people cross the line when fighting for what they think is right.
Second theme from Rinn’s Crossing: Three friends, once united by their love of Alaska, betray each other as the epic forces ripping apart the state drive them to choose sides. The death grip Alaska has on the people who love it.
Heath’s story—hitchhiked to Alaska in his teens, lived in a cabin on the Tanana River, worked on the Alaska Pipeline, lobbied in the state legislature, and fought to protect the world’s last great temperate rainforest.
More stories: Heath has been twice around the world, overland and sailing solo in 25-foot wooden boat. He’s crossed the Sahara twice, smuggled gems out of Burma, and bicycled the spine of the Rockies from Alaska to Mexico.
His prior book, Broken Angels; a finalist for Best Independently Published Mystery of 2015.
Rinn’s Crossing is written with a literary attention to well-crafted prose and complex characters and with a maniacal attention to a ripping storyline. It is for readers who want to be challenged—and kept up late at night turning pages.
“From the very first page the reader is captured by “a whitewater journey” in a world of the beauty, power, and danger of nature in Alaska, the Great Land… We learn this same land is the foundation of a timeless Native culture struggling to survive in a changing modern world. The rapids will take you to knowing the lives of personal bonding and intense love that leads to mystery, a thriller, and murder as well as the sleazy world of politics as it feeds on the lust for power, ego, and money… Put on your life jacket, grab a paddle and enjoy the trip.” –Former Governor of Alaska Tony Knowles
“A high-speed immersion into the perilous depths of our state’s politics.” –Seth Kantner bestselling author of Ordinary Wolves.
Complex, riveting and right out of the headlines. Heath, who paid his dues with years in Alaska, nails Alaska’s Zeitgeist. –Kim Elton, Alaska State Senator and Director of Alaska Affairs, U.S. Department of the Interior.
About Rinn’s Crossing:
On a remote Alaskan island, Rinn Vaness commits a minor felony. His former lover is arrested for the crime—and a murder someone tried to pin on him.
Out on bail, Kit Olinsky fights a scorched-earth battle in the state legislature to save the Alaska she loves. She can only win if she betrays her friend dan Wakefield, a Native fighting desperately for what was promised to his people a generation ago. In the back rooms of the legislature, Senator Billy Macon manipulates Alaska’s grimy politics with vindictive mastery in the drive to the governor’s mansion.
Like a lone wolf, Rinn slips out of the forest to protect Kit, never suspecting that he has more at stake than a lonely prison cell.

To Broken Angels ($.99 through Saturday): https://www.amazon.com/Broken-Angels-Russell-Heath-ebook/dp/B00ZBM3M0W

To Rinn’s Crossing (not on sale): https://www.amazon.com/Rinns-Crossing-Political-Russell-Heath-ebook/dp/B085MNF2L6

To Explorers’ Club Talk: https://www.youtube.com/watch?v=bXs8OtJjtMU&t=1080s

Coaching: russellheath.net

Writing: russellheathauthor.com

#russell #heath #lobbyist #personal #coach #author #broken #angels #rinns #crossing #political #explorers #club #alaskan #thriller #battles #alaska #rules #procedure #trick #manipulation #life #rinn #vaness #felony #crime

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The Ketogenic Diet: A Detailed Beginner’s Guide to Keto

Austin Tang — Sat, 30 Jan 2021 21:14:35 +0000

The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits.

In fact, many studies show that this type of diet can help you lose weight and improve your health (1Trusted Source).

Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).

Here is a detailed beginner’s guide to the keto diet.

Keto basics

The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6Trusted Source).

Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits (6Trusted Source, 7Trusted Source, 8Trusted Source).

There are several versions of the ketogenic diet, including:

Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted Source).
Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

What is ketosis?

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.

It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.

Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils (6Trusted Source).

It’s also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis (10Trusted Source).

Practicing intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours (11Trusted Source).

Blood, urine, and breath tests are available, which can help determine whether you’ve entered ketosis by measuring the amount of ketones produced by your body.

Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite (12Trusted Source).

Ketogenic diets can help you lose weight

A ketogenic diet is an effective way to lose weight and lower risk factors for disease (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).

In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet (13Trusted Source, 14Trusted Source, 15Trusted Source).

What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake (16Trusted Source).

One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low fat diet. People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet (13Trusted Source).

What’s more, it also led to reductions in diastolic blood pressure and triglyceride levels (13Trusted Source).

Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat as those who followed a low fat diet (17Trusted Source).

The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role (18Trusted Source, 19Trusted Source).

For more details on the weight loss effects of a ketogenic diet, read this article.

Ketogenic diets for diabetes and prediabetes

Diabetes is characterized by changes in metabolism, high blood sugar, and impaired insulin function (20Trusted Source).

The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome (21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source).

One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source).

A small study in women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly reduced levels of hemoglobin A1C, which is a measure of long-term blood sugar management (26Trusted Source).

Another study in 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 26.2 pounds (11.9 kg) over a 2-year period. This is an important benefit when considering the link between weight and type 2 diabetes (Trusted Source 24Trusted Source, 27Trusted Source).

What’s more, they also experienced improved blood sugar management, and the use of certain blood sugar medications decreased among participants throughout the course of the study (Trusted Source 27Trusted Source).

For more information, check out this article on the benefits of low carb diets for people with diabetes.

Other health benefits of keto

The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy.

Studies have now shown that the diet can have benefits for a wide variety of different health conditions:

Heart disease. The ketogenic diet can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar (28Trusted Source, 29Trusted Source).
Cancer. The diet is currently being explored as an additional treatment for cancer, because it may help slow tumor growth. (4Trusted Source, 30Trusted Source, 31Trusted Source).
Alzheimer’s disease. The keto diet may help reduce symptoms of Alzheimer’s disease and slow its progression (5Trusted Source, 32Trusted Source, 33Trusted Source).
Epilepsy. Research has shown that the ketogenic diet can cause significant reductions in seizures in epileptic children (3Trusted Source).
Parkinson’s disease. Although more research is needed, one study found that the diet helped improve symptoms of Parkinson’s disease (34Trusted Source).
Polycystic ovary syndrome. The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome (35Trusted Source, 36Trusted Source).
Brain injuries. Some research suggests that the diet could improve outcomes of traumatic brain injuries (37Trusted Source).

However, keep in mind that research into many of these areas is far from conclusive.

Foods to avoid

Any food that’s high in carbs should be limited.

Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:

sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
grains or starches: wheat-based products, rice, pasta, cereal, etc.
fruit: all fruit, except small portions of berries like strawberries
beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
low fat or diet products: low fat mayonnaise, salad dressings, and condiments
some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
unhealthy fats: processed vegetable oils, mayonnaise, etc.
alcohol: beer, wine, liquor, mixed drinks
sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Foods to eat

You should base the majority of your meals around these foods:

meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
fatty fish: salmon, trout, tuna, and mackerel
eggs: pastured or omega-3 whole eggs
butter and cream: grass-fed butter and heavy cream
cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
healthy oils: extra virgin olive oil, coconut oil, and avocado oil
avocados: whole avocados or freshly made guacamole
low carb veggies: green veggies, tomatoes, onions, peppers, etc.
condiments: salt, pepper, herbs, and spices

It’s best to base your diet mostly on whole, single-ingredient foods. Here’s a list of 44 healthy low carb foods.

A sample keto meal plan for 1 week

To help get you started, here’s a sample ketogenic diet meal plan for one week:

Monday

breakfast: veggie and egg muffins with tomatoes
lunch: chicken salad with olive oil, feta cheese, olives, and a side salad
dinner: salmon with asparagus cooked in butter

Tuesday

breakfast: egg, tomato, basil, and spinach omelet
lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake (more keto smoothies here) with a side of sliced strawberries
dinner: cheese-shell tacos with salsa

Wednesday

breakfast: nut milk chia pudding topped with coconut and blackberries
lunch: avocado shrimp salad
dinner: pork chops with Parmesan cheese, broccoli, and salad

Thursday

breakfast: omelet with avocado, salsa, peppers, onion, and spices
lunch: a handful of nuts and celery sticks with guacamole and salsa
dinner: chicken stuffed with pesto and cream cheese, and a side of grilled zucchini

Friday

breakfast: sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
lunch: ground beef lettuce wrap tacos with sliced bell peppers
dinner: loaded cauliflower and mixed veggies

Saturday

breakfast: cream cheese pancakes with blueberries and a side of grilled mushrooms
lunch: Zucchini and beet “noodle” salad
dinner: white fish cooked in coconut oil with kale and toasted pine nuts

Sunday

breakfast: fried eggs with and mushrooms
lunch: low carb sesame chicken and broccoli
dinner: spaghetti squash Bolognese

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

For tons of recipes, check out these 101 healthy low carb recipes and this keto shopping list.

Healthy keto snacks

In case you get hungry between meals, here are some healthy, keto-approved snacks:

fatty meat or fish
cheese
a handful of nuts or seeds
keto sushi bites
olives
one or two hard-boiled or deviled eggs
keto-friendly snack bars
90% dark chocolate
full-fat Greek yogurt mixed with nut butter and cocoa powder
bell peppers and guacamole
strawberries and plain cottage cheese
celery with salsa and guacamole
beef jerky
smaller portions of leftover meals
fat bombs

Keto tips and tricks

Although getting started on the ketogenic diet can be challenging, there are several tips and tricks that you can use to make it easier.

Start by familiarizing yourself with food labels and checking the grams of fat, carbs, and fiber to determine how your favorite foods can fit into your diet.
Planning out your meals in advance may also be beneficial and can help you save extra time throughout the week.
Many websites, food blogs, apps, and cookbooks also offer keto-friendly recipes and meal ideas that you can use to build your own custom menu.
Alternatively, some meal delivery services even offer keto-friendly options for a quick and convenient way to enjoy keto meals at home.
Look into healthy frozen keto meals when you’re short on time
When going to social gatherings or visiting family and friends, you may also want to consider bringing your own food, which can make it much easier to curb cravings and stick to your meal plan.

Tips for eating out on a ketogenic diet

Many restaurant meals can be made keto-friendly.

Most restaurants offer some kind of meat or fish-based dish. Order this and replace any high carb food with extra vegetables.

Egg-based meals are also a great option, such as an omelet or eggs and bacon.

Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon, or eggs.

At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream.

For dessert, ask for a mixed cheese board or berries with cream.

Side effects and how to minimize them

Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts.

There’s some anecdotal evidence of these effects often referred to as the keto flu (38Trusted Source). Based on reports from some on the eating plan, it’s usually over within a few days.

Reported keto flu symptoms include diarrhea, constipation, and vomiting (39Trusted Source). Other less common symptoms include:

poor energy and mental function
increased hunger
sleep issues
nausea
digestive discomfort
decreased exercise performance

To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.

A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help. Talk to your doctor about your nutritional needs.

At least in the beginning, it’s important to eat until you’re full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.

Risks of the keto diet

Staying on the keto diet in the long term may have some negative effectsTrusted Source, including risks of the following:

low protein in the blood
extra fat in the liver
kidney stones
micronutrient deficiencies

A type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes can increase the risk for diabetic ketoacidosis, a dangerous condition that increases blood acidity. Anyone taking this medication should avoid the keto diet (40Trusted Source, 41Trusted Source).

More research is being done to determine the safety of the keto diet in the long term. Keep your doctor informed of your eating plan to guide your choices.

Supplements for a ketogenic diet

Although no supplements are required, some can be useful.

MCT oil. Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels. Shop for MCT oil online (42Trusted Source, 43Trusted Source).
Minerals. Added salt and other minerals can be important when starting out due to shifts in water and mineral balance (44Trusted Source).
Caffeine. Caffeine can have benefits for energy, fat loss, and performance (45).
Exogenous ketones. This supplement may help raise the body’s ketone levels (46Trusted Source).
Creatine. Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise (47Trusted Source).
Whey. Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake (48Trusted Source, 49Trusted Source). Shop for tasty whey products on online.

Frequently asked questions

Here are answers to some of the most common questions about the ketogenic diet.

1. Can I ever eat carbs again?

Yes. However, it’s important to significantly reduce your carb intake initially. After the first 2 to 3 months, you can eat carbs on special occasions — just return to the diet immediately after.

2. Will I lose muscle?

There’s a risk of losing some muscle on any diet. However, protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights (50Trusted Source, 51Trusted Source).

3. Can I build muscle on a ketogenic diet?

Yes, but it may not work as well as on a moderate carb diet (52Trusted Source, 53Trusted Source). For more details about low carb or keto diets and exercise performance, read this article.

4. How much protein can I eat?

Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit.

5. What if I am constantly tired, weak, or fatigued?

You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and revisit the points above. A supplement like MCT oil or ketones may also help (42Trusted Source, 43Trusted Source).

6. My urine smells fruity. Why is this?

Don’t be alarmed. This is simply due to the excretion of by-products created during ketosis (54Trusted Source).

7. My breath smells. What can I do?

This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.

8. I heard ketosis was extremely dangerous. Is this true?

People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is usually fine for healthy people. Speak to your doctor before starting any new diet.

9. I have digestion issues and diarrhea. What can I do?

This common side effect usually passes after 3 to 4 weeks. If it persists, try eating more high fiber veggies (55Trusted Source, 56).

The bottom line

A ketogenic diet can be great for people who:

are overweight
have diabetes
are looking to improve their metabolic health

It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.

It may also not be sustainable for some people’s lifestyles and preferences. Speak with your doctor about your eating plan and goals to decide if a keto eating plan right for you.

The post The Ketogenic Diet: A Detailed Beginner’s Guide to Keto appeared first on Good News!.

What is Love For Russell Heath?

Austin Tang — Thu, 03 Dec 2020 02:34:18 +0000

Listen to “What is Love For Russell Heath?” on Spreaker.

For more video and info, go to: http://goodnewsplanet.com/creating-inner-peace-with-russell-heath-free-consultation-call/

The post What is Love For Russell Heath? appeared first on Good News!.

Creating Inner Peace with Russell Heath FREE Consultation Call

Austin Tang — Thu, 03 Dec 2020 02:28:18 +0000

Listen to “Creating Inner Peace with Russell Heath FREE Consultation Call” on Spreaker.

Creating Inner Peace – Russell is truly a wonderful coach and I thank him for helping me. You can reach Russell at www.RusselHeath.net

Thoughts

Structures that encourage peace

External structures (elections, courts, etc)

Cultural (tolerance and diversity as values)

Personal (self acceptance, love, taming the voice in your head)

Life coach

Privileged to be let into the inner lives of many people

I notice lots of suffering; suffering that almost always translatesinto outer strife

Many ways to bring inner peace–

Story

Master Refrigerator Manager

Being right about how a refrigerator should be managed—fights withmy girlfriend

Hijacked by

Righteousness

Dominance

Arrogance (better than)

Cost

Connection

Intimacy

Love

Lessons

Two centers within us that motivate or drive our behaviors

Survival mechanism:

Winning (Righteousness, dominance)

Status (being liked, arrogance)

Material possessions

Provide protection

Essence

Love, acceptance, taking risks

Survival mechanism v. essence

Protect ourselves from being hurt or opening ourselves to love

If you put your fists down and come from essence—you will get hurt

But the hurt is worth the prize

In coaching, assumption that people want to love and be loved; justaren’t necessarily skillful at it

Every decision you make is made from fear or from love

You get to choose

Offer

Russellheath.net

First session free

Questions

1. (Structures) What are your thoughts about how wecreate peace in the world?

2. In our last conversation, you said that peacemust come (in part) from people developing inner peace; becoming at peace withthemselves. What did you mean by that?

3. (Life coach) You’re a life coach, how do youwork with your clients to teach them how to be at peace with themselves?

4. (Story) Can you give us an example?

5. (Hijacked) Whoa—that sounded unpleasant. Whywould it matter to you how your girlfriend managed her fridge?!

6. (Cost) Wanting to be right about something—likemanaging her fridge—couldn’t have been good for your relationship.

7. (Lessons) What is going on here? What can welearn from this?

8. (Survival mechanism) So we have a choice:survival mechanism or essence. What’s the trade-off; how do we train ourselvesto make the right choice?

9. (Offer) How can people get in touch with you?

What is Love For Russell Heath?, go to: http://goodnewsplanet.com/what-is-love-for-russell-heath/

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