Un site cu informatii foarte utile pentru sindromul ovarelor polichistice:

http://pcosfaq.com/

Desi ieri am facut un circuit cu 16 serii, dar totusi am dormit/ odihnit destul, am zis ca azi merge sa bag un circuit scurt si intens.

Asa ca dupa incalzirea de rigoare, am bagat 7 exercitii a cate o serie, in total 7 serii a cate 6-8 repetari.

Ridicari pe varfuri la presa orizontala
Presa picioare
Impins de la piept plan orizontal cu bara
Tractiuni helcometru la piept
Impins de la umeri la bara smith
Flexii biceps cu gantere
Extensii triceps la helcometru

Dupa, am bagat pe banda 15 minute de intervale (mai degraba sprinturi).

g e n i a l

Sunt multe filme pe youtube, google video, torrenti, cu diversi guruleti nutritionisti, fiecare sustinand cate o teorie. Nu obisnuiesc sa la promovez, dar workshop-up Victoriei Boutenko, pe care l-a upload-at Una cu luna merita.
Explica multe si explica frumos.

Asta este partea 1 (sunt 23 parti pe care le gasiti pe youtube in continuare – apar la related videos):

Victoria si familia ei, sotul si 2 copii, sunt raw din 1994. Nu va lasati pacaliti de faptul ca nu e tocmai ‘fit’, la un moment dat spune mai multe despre ea si cum era inainte de raw.

Azi am facut un circuit care mi-a placut mult:

- genuflexiuni;
- indreptari cu picioarele drepte;
- impins de la piept plan orizontal;
- tractiuni la piept la helcometru, priza apropiata;
- sarituri de pe un picior de altul cu lovitura de picior in lateral, saculeti de 4kg, gantere de 4kg in fiecare mana – pe toata perioada exercitiului (seriei) doar un picioar este jos.

Incalzire ca la scoala inainte, serie de incalzire inainte de fiecare exercitiu, 4 serii de lucru, 6-10 repetari, cu exceptia ultimului exercitiu la care au fost 20 repetari si doar 2 serii.

Sunt intrebara destul de des de unde iau proteinele daca nu mananc produse animale.
Hai sa vedem un tabel comparativ cu micronutrienti si macronutrienti (calculati la 100g) pe care l-am facut cu informatii de aici: http://www.nal.usda.gov/fnic/foodcomp/search/

BRUZLI IL BATE PE VANDAM. DAR RAU.
Si nu numai la proteine.

Despre core training a scris Cristi mai multe aici.

Cateva exercitii pentru core training gasiti aici si aici.

J Steroid Biochem Mol Biol. 2009 Dec 23. [Epub ahead of print]
Insulin and hyperandrogenism in women with polycystic ovary syndrome.

Baptiste CG, Battista MC, Trottier A, Baillargeon JP.

Department of medicine, Division of endocrinology, University of Sherbrooke, Sherbrooke, Canada.

Polycystic ovary syndrome (PCOS) is a very common endocrine disorder characterized by chronic anovulation, clinical and/or biochemical hyperandrogenism, and/or polycystic ovaries. But most experts consider that hyperandrogenism is the main characteristic of PCOS. Several theories propose different mechanisms to explain PCOS manifestations: 1) a primary enzymatic default in the ovarian and/or adrenal steroidogenesis; 2) an impairment in gonadotropin releasing hormone (GnRH) secretion that promotes luteal hormone (LH) secretion; or 3) alterations in insulin actions that lead to insulin resistance with compensatory hyperinsulinemia. However, in the past 20 years there has been growing evidence supporting that defects in insulin actions or in the insulin signalling pathways are central in the pathogenesis of the syndrome. Indeed, most women with PCOS are metabolically insulin resistant, in part due to genetic predisposition and in part secondary to obesity. But some women with typical PCOS do not display insulin resistance, which supports the hypothesis of a genetic predisposition specific to PCOS that would be revealed by the development of insulin resistance and compensatory hyperinsulinemia in most, but not all, women with PCOS. However, these hypotheses are not yet appropriately confirmed, and more research is still needed to unravel the true pathogenesis underlying this syndrome. The present review thus aims at discussing new concepts and findings regarding insulin actions in PCOS women and how it is related to hyperandrogenemia. Copyright © 2009. Published by Elsevier Ltd.

PMID: 20036327 [PubMed - as supplied by publisher]

Pe 10 august am devenit raw vegan.
In luna decembrie am adaugat mancare vegana gatita, apoi peste, apoi pui, iar apoi porc.

Aveam un pui de paranoia ca dupa sala nu ma recuperez destul de rapid din cauza lipsei de proteine. Perioada asta cat am mancat carne am fost mai obosita in general, digestie greoaie, pofte de nestavilit.

In concluzie, am revenit la raw veganism. pac pac

Un curs deschis de la universitatea Yale.

Cursurile sunt disponibile in format text, audio si video.

Despre curs:

This course encompasses the study of eating as it affects the health and well-being of every human. Topics include taste preferences, food aversions, the regulation of hunger and satiety, food as comfort and friendship, eating as social ritual, and social norms of blame for food problems. The politics of food discusses issues such as sustainable agriculture, organic farming, genetically modified foods, nutrition policy, and the influence of food and agriculture industries. Also examined are problems such as malnutrition, eating disorders, and the global obesity epidemic; the impact of food advertising aimed at children; poverty and food; and how each individual’s eating is affected by the modern environment.

Despre individul care preda:

Kelly D. Brownell is Professor of Psychology, Epidemiology, and Public Health, and Director of the Rudd Center for Food Policy and Obesity at Yale, where he also served as Chair of the Department of Psychology and Master of Silliman College. He has published 14 books and more than 300 scientific papers and received awards from a number of professional organizations. He was elected to the Institute of Medicine and in 2006 Time magazine listed Kelly Brownell among “The World’s 100 Most Influential People” in its special Time 100 issue featuring those “…whose power, talent or moral example is transforming the world.”

pukka food, 8 ron 250g
fasole mung, naut, seminte de floarea soarelui, linte puy, linte verde, fasole azuki – organice

In 2-3 zile incoltesc draciile. Azi am pus lamaie stoarsa si usturoi