Wednesday, August 24, 2016

Exercise and Diet to Lose the Belly Fat

Everyone has some belly fat, even people who have flat abs. That's normal. But too much belly fat can affect your health in a way that other fat doesn't. Some of your fat is right under your skin. Other fat is deeper inside, around your heart, lungs, liver, and other organs. It's that deeper fat -- called "visceral" fat -- that may be the bigger problem, even for thin people.

You need some visceral fat. It provides cushioning around your organs. But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer. The fat doesn't just sit there. It's an active part of your body, making "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine. If you gain too much weight, your body starts to store your fat in unusual places.

With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.

How Much Belly Fat Do You Have?

The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there's a much simpler, low-cost way to check. Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you're standing up, and make sure the tape measure is level. For your health's sake, you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man. Having a "pear shape" -- bigger hips and thighs -- is considered safer than an "apple shape," which describes a wider waistline.

“What we’re really pointing to with the apple versus pear,” Hairston says, "is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat."

Even if you're thin, you can still have too much visceral fat. How much you have is partly about your genes, and partly about your lifestyle, especially how active you are. Visceral fat likes inactivity. In one study, thin people who watched their diets but didn't exercise were more likely to have too much visceral fat. The key is to be active, no matter what size you are.

4 Steps for Beating Belly Fat

There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.

1. Exercise: Vigorous exercise trims all your fat, including visceral fat. Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.

To get the same results in half the time, step up your pace and get vigorous exercise -- like jogging or walking. You'd need to do that for 20 minutes a day, 4 days a week. Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.

Moderate activity -- raising your heart rate for 30 minutes at least three times per week -- also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up. “Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym,” Hairston says. If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program.

2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first. Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.

“Even if you kept everything else the same but switched to a higher-fiber bread, you might be able to better maintain your weight over time,” Hairston says.

3. Sleep: Getting the right amount of shut-eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered -- but it was part of the picture.

4. Stress: Everyone has stress. How you handle it matters. The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.

“If you could only afford the time to do one of these things," Shively says, "exercise probably has the most immediate benefits, because it gets at both obesity and stress.”
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Bodyweight Squats are not only good for the butt (glutes) and thighs (quads), they are a fantastic exercise for the entire body:

  • They are a compound movement – In addition to your glutes and quads, squats also work your hips, hamstrings, calves, back, and core.
  • They boost hormone production – Owing to the fact that squats use multiple muscle groups (perhaps more than any other exercise), they increase the production of anabolic hormones. Anabolic hormones are known for helping us to lose fat and build muscle, giving you that ‘toned’ look.
  • They improve mobility – You learned to walk by squatting with perfect form, but as we get older we spend more time sitting and that child-like mobility is lost. Regularly squatting will help improve your flexibility and posture.

The Proper Bodyweight Squat

  1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
  2. Begin the movement by flexing your knees and hips, sitting back with your hips.
  3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

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Saturday, July 16, 2016

FBI's 2006 Warning of White Supremacists Infiltrating Law Enforcement

Article by Samuel V. Jones, former Military Police Captain

Because of intensifying civil strife over the recent killings of unarmed black men and boys, many Americans are wondering, “What’s wrong with our police?”

Remarkably, one of the most compelling but unexplored explanations may rest with a FBI warning of October 2006, which reported that “White supremacist infiltration of law enforcement” represented a significant national threat.

Several key events preceded the report. A federal court found that members of a Los Angeles sheriffs department formed a Neo Nazi gang and habitually terrorized the black community. Later, the Chicago police department fired Jon Burge, a detective with reputed ties to the Ku Klux Klan, after discovering he tortured over 100 black male suspects.

Thereafter, the Mayor of Cleveland discovered that many of the city police locker rooms were infested with “White Power” graffiti. 

Years later, a Texas sheriff department discovered that two of its deputies were recruiters for the Klan.

In near prophetic fashion, after the FBI’s warning, white supremacy extremism in the U.S. increased, exponentially. From 2008 to 2014, the number of white supremacist groups, reportedly, grew from 149 to nearly a thousand, with no apparent abatement in their infiltration of law enforcement.

This year, alone (2015), at least seven San Francisco law enforcement officers were suspended after an investigation revealed they exchanged numerous “White Power” communications laden with remarks about “lynching African-Americans and burning crosses.”

As usual, they got away with it. See "SF Judge" 7 SFPD Officers Can't Be Punished For Racist Text Messages," there's a picture of the presiding Judge, Ernest H. Goldsmith, who will be 80 years old in September 2016

Three reputed Klan members that served as correction officers were arrested for conspiring to murder a black inmate. 

At least four Fort Lauderdale police officers were fired after an investigation found that the officers fantasized about killing black suspects.

The United States doesn’t publicly track white supremacists, so the full range of their objectives remains murky. 

Although Black and Jewish-Americans are believed to be the foremost targets of white supremacists, recent attacks in Nevada, Wisconsin, Arizona, Kansas and North Carolina, demonstrate that other non-whites, and religious and social minorities, are also vulnerable. Perhaps more alarmingly, in the last several years alone, white supremacists have reportedly murdered law enforcement officers in Arkansas, Nevada and Wisconsin.

The FBI reports that of the 511 law enforcement officers killed during felony incidents from 2004 to 2013, white citizens killed the majority of them. Of the citizens stopped by law enforcement officers in New York City and Chicago, white citizens were more likely to be found with guns and drugs. Given the white supremacist penchant for violence, guns and drug trafficking, the findings may be an indication that their network is just as destructive and far-reaching as that of foreign terrorist groups.

The white supremacist threat brings to light a dark feature of the American experience that some believed extinct. It rouses ingrained notions of distrusts between police and communities of color while bringing to bear the vital interest citizens of good will share in the complete abolishment of race as a judgmental factor.

As the nation struggles to resolve the perplexities of police brutality, the white supremacist threat should inform all Americans that today’s civil discord is not borne out of a robust animosity towards law enforcement, most of whom are professional. Rather, it’s more representative of a centuries-old ideological clash, which has ignited in citizens of good will a desire to affirm notions of racial equality so that the moral ethos of American culture is a reality for all.

Samuel V. Jones is a former military police captain and currently a professor of law focusing on criminal law at The John Marshall Law  School.

Read the excerpt below, regarding the 1940s, 1950s and 1960s, which provides a historical link between white supremacists, black men, and local law enforcement. From the book, "Crossfire: The Plot That Killed Kennedy."


Excerpt from the book, "Crossfire: The Plot That Killed Kennedy," by Jim Marrs

"Dallas also had gained a reputation for being the stronghold of archconservatives, if not outright right-wing extremists. It is well-known in Texas police circles that during the 1940s and 1950s—and stretching into the early 1960s—that if a man wanted a job as a Dallas policeman, it helped if he was a member of the Ku Klux Klan, or at least the John Birch Society (JBS, founded in 1958, was synonymous with right-wing extremism). The city police and other governmental offices were filled with members of these and other right-wing groups."

If you are able to analyze this article objectively, you will clearly see that African American men have been harassed, beaten, disrespected, detained, disenfranchised, vilified and murdered, going back to the arrival of the first African slaves to Jamestown in August 1619. In 1866 the Ku Klux Klan came into existence and took brutality of the black man to new, macabre heights. 

Here we are in the 21st century and we are still dealing with the 'problem of the color line' and continued incivility toward men of color.

Wednesday, June 29, 2016

Excerpts from "Our Occulted History"

*** Excerpts from author Jim Marrs book entitled, "Our Occulted History: Do the Global Elite Conceal Ancient History." If you want to wake up to the truth, you must read this book!

Thoughtful persons outside the influence of the corporate mass media of America see more clearly the concentration of money and power for the aims of the ruling families. 

In early 2012, Mujahid Kamran of Punjab University wrote in the Nation, The term New World Order (NWO) was first used, and actual plans laid out for achieving this goal over the next few centuries, in the year 1773, at a meeting of the 13 richest men of Prussia held in Frankfurt by the 33-year-old banker Mayer Amschel Rothschild. Rothschild turned to a manuscript during the meeting and read his points, which outlined a plan of action for taking control of the entire globe.

Rothschild emphasized: 

“The qualification for this aristocracy is ‘wealth,’ which is dependent on us.” He laid down: “Candidates in public office should be servile and obedient to our commands, so that they may readily be used.” He also laid down that their “combined wealth would control all outlets of public information.” And finally came the most inhuman axiom of their policy: “Panics and financial depressions would ultimately result in world government, a new order of one world government.” 

Modern day USA illustrates all these features with chilling clarity to anyone who cares to read the relevant literature. Kamran said that the banking families have continued their relentless pursuit of the NWO and that hundreds of millions of deaths in maneuvered wars and conflicts "have not led to an iota of remorse in their hearts, minds and souls. Like a parasite these families settle themselves or their agents in a healthy host, and having nourished themselves destroy the host. Germany was their host and now the US is their host."

According to Kamran, The think-tanks that present to the public the goal of global occupation and control by the international bankers in palatable terms include academics who are on their payroll and, among other things, formulate doctrines to give an air of respectability to the program of conquering and controlling mankind like slaves. 

In 1997, Zbigniew Brzezinski, founding member of the Trilateral Commission and member of the Council on Foreign Relations. In his book, "The Grand Chessboard," Brzezinski stated that in order to rule the world the United States must occupy Central Asia. 

This reveals the continuity of goal, design and effort of the elite—its agents have maintained the same language over a 100-year period. The achievement of this goal will require a major war, a world war, starting most likely from the impending US-Israel attack on Iran. But to wage this war the US must be transformed into a genuine dictatorship. 

Legislation carried out in the wake of the Oklahoma bombing and 9/11 has ensured that the US public lives in constant fear of being arrested. 

Kamran pointed to three recent laws laying the groundwork for a virtual police state. 

One is the John Warner Defense Authorization Act, signed by Bush in 2007, which allows the use of the military against civilians without permission of the governor of a state. 

The second is the National Defense Authorization Act (NDAA), signed by Obama in late 2011, which does away with habeas corpus by allowing the president to detain indefinitely anyone suspected of terrorism—no proof required and no appeal permitted.

Third, on March 8, 2012, Obama signed into law the Federal Restricted Buildings and Grounds Improvement Act of 2011 which criminalized protest. A response to the Occupy movement, this law provides for fines and imprisonment of up to ten years for anyone engaging in “disruptive” conduct near “restricted” areas. 

"Taken together, the three laws indicate that the elite is well prepared to quell any civil unrest ruthlessly. The destruction of the middle class is also being pursued so that it is rendered homeless and hungry and its ability to protest destroyed. All this is part of the final push towards the NWO through a great war," wrote Kamran.

Kamran is not the only one to see an encroaching police state. Internet commentator Mac Slavo, after noting that gang-related crime in the major cities is on the rise while police personnel and social programs are declining, wrote, “As more cities cut services and hundreds of thousands continue to lose their jobs, the situation across the entire nation will become untenable. Social safety nets will fall apart and crime will become more violent and random as a new paradigm takes hold. Local law enforcement will be unable to control it using traditional policing. The people will not only accept assistance from the federal government in the form of tanks and soldiers on the streets of their neighborhoods—they’ll demand it. Lucky for them—all of the executive orders for declaring a state of emergency are already in place and ready for implementation.” 

Led by the United States, the world’s economy is tottering on the brink of collapse. A food and water shortage looms on the horizon. The Mediterranean Sea and the Gulf of Mexico are becoming bodies of dead water due to human misuse. At the time of this writing, deadly radiation continues to spew worldwide from damaged nuclear plants in Japan, with no end in sight. 

The world’s wealth flows constantly into fewer and fewer hands as the so-called industrialized nations witness strikes, growing unemployment, and widespread social disorder. Governments, desperate to maintain the old social order, are cracking down on civil liberties and freedom. The track record of world leaders today is shameful. They no longer listen to their populations but rather to their corporate backers. Corporate leaders, mindful of their precarious position beneath the real controllers, no longer seem to care for anything past their profit line. Their decisions are not about what’s good for the public, the environment, or even any humane concept of morality. 

When corporate leaders and their hired politicians speak of the “greater good,” they are actually only talking about their own well-being, not that of the public. In fact, many of the actions taken by the corporate and political leaders of today seem to follow the millennia-long agenda of attempting to subjugate the human population. Their decisions are often contrary to any notion of public health and well-being. And it may be worse than this. Many see their activities as yet another attempt to reduce the human population. Concern over population reduction and control by a wealthy ruling elite today is taking center stage in the public’s mind, especially after witnessing the bailout of the plutocrats who were the cause of the financial crisis beginning in 2008.

Many, like Internet commentator Alex Jones, believe the New World Order agenda is to "thin the population leaving only an enslaved underclass who are forced to live on the poverty line in control grid cities while the overlords enjoy the bountiful paradise of the earth and evolve into super-beings with the aid of advanced life-extension technologies."

Jones added that this long-term dream of the wealthy elite will become "a nightmare for the rest of humanity unless we rise up now and fight back against the systems of control that are being locked down to transform the earth into a prison planet."