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Without the Nutrisystem plan I would still be overweight, unhealthy and unhappy. Marlene March 12, at 5: Since , a growing tendency in type II diabetes and obesity problems has been observed due to a progressive substitution of the traditional protein and fat-based diet by a diet with higher carbohydrate content. They help me keep on track. I went to check my blood condition, n found that my blood ph level is 6 Is that dangerous state? Wow this is quite a ton of information:

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Standard Ketogenic Diet First multiply your total weight by 15 if you're a female or 16 if you're a male. Tod is a male who weighs pounds. Tod wants to lose weight. Tod wants to gain weight. You can do this by using fat calipers which can be bought here and inputting the required data into this body-fat calculator.

If you don't have or want to buy calipers then use the tape-measurement method. Now that Tod knows his LBM, he will multiply this by 1.

Now determine the amount of carbohydrates to consume per day. Tod decided that he wants to lose weight. His Caloric needs per day are Subtract the Calories attributed to protein and carbohydrate in order to determine the amount of fat to be consumed. In Tod's particular case, he should consume grams fat, grams protein, 32 grams carbohydrate per day Divide the grams of each macro-nutrient by the amount of meals you will eat per day to find the grams of each macro-nutrient needed per meal.

Tod wants to eat 3 meals per day. Now use this the list of ketogenic foods and devise several meals which fit your macro-nutrient goals per meal and only eat those meals. Here is an entire daily sample meal plan Here. For even more ideas check the keto logs section at bodybuilding.

Targeted Ketogenic Diet Before weight-training consume grams carbohydrate, and after weight-training consume another grams carbohydrate with some whey protein. Dextrose which can be bought at bodybuilding. You can begin this diet on day 1 of a standard ketogenic diet. Before beginning Follow the steps in the standard ketogenic diet outlined above and begin the diet.

After about days of dieting in this manner you will feel tired, sluggish, moody, irritable, light-headed. This is good because it means that you are following the diet correctly. Once the negative symptoms begin, that means that you've entered ketosis. Now maintain ketosis without any refeeds until the symptoms disappear and you feel better. This may take weeks. If you are performing any type of weight-training then employ a TKD targeted ketogenic diet until the symptoms disappear.

Once the symptoms disappear you are fat-adapted and can begin a CKD cyclical ketogenic diet if you'd like. On Friday perform a depletion workout. This should be a full body workout. Interval-training is superior to weight-training for maximal glycogen synthesis, but either is fine. An example of interval training for full-body depletion might be sets of burpees.

An example depletion workout utilizing weight-training can be found Here. Approximately 5 hours before your depletion workout, consume gram carbohydrates with a small amount of protein and fat. Dextrose would be a good bet for this.

Approximately hours before the depletion workout, consume 25 grams glucose and 25 grams fructose. Perform the depletion workout. For the first 24 hours of your carb-load after completion of the depletion workout, 4. Tod has a LBM of For the first 24 hours Tod should consume g carbohydrate, g protein, 68 g fat. For the first 24 hours Tod should consume high GI carbohydrates. Here is a glycemic index list of foods: For the second 24 hours of your carb-load, 2.

For the second 24 hours Tod should consume g carbohydrate, g protein, 41 g fat. For the second 24 hours Tod should consume low GI carbohydrates. GI food list After the second 24 hour carb-load period, begin again your standard ketogenic Caloric level and macro-nutrient ratio. Employ intense weight-training to deplete muscle and liver glycogen in order to return to ketosis. If you'd like to showcase your keto transformation in this section then please go here.

Quoted from ladysixstring found out about low carb because my boyfriend is a member of something awful. Quoted from Dominaterisk I'd actually eaten a ketogenic diet since for medical reasons and for weight maintenance. Ballooned up to after years of being and finally in early December said 'enough is enough.

Quoted from sepatown I started eating low-carb after my type II diabetic father had great success with it, not only stabilizing his blood sugar, but getting to a healthy weight.

We work together and eat lunch together almost everyday, so it was easier for me than most to figure out what to eat. I've lost over 90lbs, and I'm not done yet. Before I put this pic together I was feeling a bit discouraged because I still have a gut.

As soon as I got the pics done, my first though was "Holy shit I used to be a total fat ass. I'm 5'11", started eating low carb on Sept. I went from wearing size 44 jeans to size 32 and a 3xl shirt to a medium. This might be very helpful when devising your own recipes. Fast-food and Restaurant Nutrition Facts Nutrition data on all major restaurants and fast-food chains. Macro-Nutrient Calculator Easily figure your B. Alternatively, you can use Man2kx's calculator download which can be found here: Netrition This site is great for any type of keto snack or food.

They have loads of keto-friendly pasta, breads, chips, cookies, flours, etc. Low Carb Shop and Cafe I haven't actually bought anything from this site so I can't vouch for the validity of it, but it has a nice database of various keto foods and companies.

Dreamfield's Pasta Tasty keto-friendly pasta. Tova Industries Carbsmart Penzeys Sweetzfree These sites are great for keto-friendly sweets, sugars, syrups, powders, and baking goods.

It is very organized and she rates each recipe honestly. Dyan's Low Carb Recipes Very good organization and recipes. Low Carb Eating Recipes Keto recipes. Part II Creative and fresh recipes for keto.

Keto Recipes Forum A forum dedicated to posting keto recipes. Low Carb Megathread 3: We go against the grain A keto thread at the somethingawful forums. The Bitter Truth Robert Lustig explores the damage caused by sugary foods.

Sugar Free Sheila Great site with good information. Her printout grocery list is great. I haven't watched it, but I've heard good things. Fatty Acid Metabolism Goes into greater detail than I did about fat metabolism. Arguments in Favor of Ketogenic Diet Awesome article on ketosis. A ketogenic diet can be thought of as training your body only to use fats as energy by reducing your consumption of carbohydrates.

If your body is trained only to use fats as an energy source, then when there is no dietary fat floating in your blood-stream your body will extract your body-fat and use that as energy.

Is the ketogenic diet unhealthy? The idea that fat is bad for you is a complete and utter myth that never had any scientific backing whatsoever, and it is frankly a laughable notion considering how prevalent and important fats and cholesterol are in our bodies. Most vital hormones and steroids stem from cholesterol. Every single one of your cells are covered with and contain lipid membranes that are incredibly important to the functionality of the cells.

Do not fear for your health when entering a ketogenic diet, because not only will you quickly rid yourself of body-fat, but you will experience numerous health benefits.

Is the ketogenic diet unnatural? The ketogenic diet is far more natural for human beings than a diet high in grains and refined sugars. The current diet based on grains and sugars is completely foreign to the human body, and may be responsible for most of the diseases and ailments that we face today diabetes, heart disease, depression, ADD, obesity, alzheimer's, cancers, etc etc etc.

Quoted from Joaquín Pérez-Guisado Humanity has existed as a genus for about 2 million years, and our prehuman hominid ancestors, the australopithecines, appeared at least 4 million years ago. This phase of evolutionary history made definitive contributions to our current genetic composition, partly in response to dietary influences at that time. The development of agriculture years ago has apparently had a minimal influence on our genes and markedly altered human nutritional patterns.

In the hunting society of our ancestors protein contributed twice to nearly five times the proportion of total calories that it does for nowadays Americans. Since then, the human diet has changed drastically: So we can affirm that healthier fats like monounsaturated and polyunsaturated fats MUFA and PUFA have been replaced by more pernicious fat like saturated and, above all, the artificial trans fats.

Furthermore, carbohydrates consumed nowadays tend to have a higher glycemic index and glycemic load since they are based on grains, starch and refined sugars instead of vegetables and fruits. In such a short evolutionary period of time, human beings have been unable to adapt to this abrupt change in eating habits, and this has been a significant source of stress for our insulin metabolism.

The fact that the nutritional change from a hunter-gatherer diet to a carbohydrate-based diet has affected populations negatively has been revealed by archaeological findings in ancient Egyptian mummies, since tooth decay, cardiovascular disease and obesity were very frequent in those times.

More recently, this problem has also been reflected historically by the change in eating habits of Inuit peoples in Alaska. Since , a growing tendency in type II diabetes and obesity problems has been observed due to a progressive substitution of the traditional protein and fat-based diet by a diet with higher carbohydrate content. Another historical fact worth considering when analyzing the nutritional habits of American society is their increased consumption of carbohydrates, either through eating more food in general or by replacing fats with carbohydrates.

This leads to an increase in obesity and atherogenic markers such as triglycerides and VLDL]. Most hunter—gatherers, for example, are not obese when they live their traditional lifestyle based on a low carbohydrate diet. Many hunter-gatherers consumed a predominantly plant-based diet, which was supplemented with meat when available, and others such as the Inuits consumed a high fat-protein diet.

This high waist-hip ratio and carbohydrate intolerance is shared by all hunter—gatherer populations throughout the world: Nevertheless, many factors are responsible for the health and metabolic disturbances currently experienced by modern hunter—gatherers like the Inuits. It is important to remember that millions of people worldwide from different countries have predominantly carbohydrate-based diets and the prevalence of obesity is very low in these countries.

Hence other risk factor factors, such as sedentarism and high calorie intake, are clearly relevant in addition to the macronutrient composition of the diet. Thus, all these data might suggest that it could be wrong to consider carbohydrates as the basis of the human diet.

Eating fat is actually the most effective way of losing body-fat. Basically you are training your body to only use fat as energy, so when there are no dietary fats floating around in your blood-stream your body will take out some of your body-fat stores and convert that into energy. Is it best to bulk build muscle-mass on keto or on a normal diet? If you like the idea of ridding yourself of excess fat while you gain muscle then probably keto is right for you.

Ketosis has also been shown to increase testosterone levels which would of course be conducive to a muscle-building regimine. The only drawback is that insulin activity is reduced under ketosis. Insulin controls the synthesis of muscles by regulating the uptake of amino acids. Since insulin spikes in activity after the ingestion of fast-metabolizing substances such as glucose or medium-chain triglycerides, it is these substances that should be ingested in accordance with protein whey perhaps after weight-training in order to increase muscle-mass whilst under ketosis.

Coconut oil contains medium-chain triglycerides. Originally Posted by Kinetics and thermogenesis Sebacate and Medium-Chain Triglycerides.

Ketostix detect the presence of acetone in the urine. Acetone is a volatile compound with a very low boiling point, so it is readily exhaled from the body as gas and thru the urinary tract. It is possible to be in a low level of ketosis in which acetoacetate primarily synthesizes beta-hydroxybutyrate, and does not fall to forming acetone.

It is also possible to use up all of the blood-ketones thru extreme exercise so that there is no excess acetone to escape into the urinary tract. Another possibility is that the urine is so dilute from excess water consumption that acetone doesn't register on the strip even if it is there; if your urine is clear and you aren't registering for ketosis, then this is a very good possibility. Ketostix are a decent detector of ketosis, but just because your urinalysis doesn't register the presence of acetone doesn't necessarily mean that you aren't actually in ketosis.

I've made it so that anyone can post a comment. You don't need an account or anything, so if you have a question, suggestion, or if you found an error in the guide then please let me know.

I found this very informative and helpful, and since I'm looking for a healthy diet I could give this a try. I'm not too hopeful as to my ability to stay away from the carbs. I have a minor addiction to them. I had to keep checking back on the color code thing for the foods those because I kept thinking the red meant NO!

But in your code it was Blue and Black that meant bad. I find it interesting that Ranch dressing is in the green. How is that possible? Wow, this is extremely helpful.

Good to see you again Arcita. That is a crazy detailed post bro Good to be back G: Thanks By the way, I fixed that color problem for the keto food list.

This is almost too much to absorb - but has so much interesting information! My hubby is a diabetic If only he'd follow it. The "toilet" in my profile is because the other day I was in a "shitty" mood. I was waiting for another one of your content-rich posts. I've never heard of this ketosis diet, but I'm going to look into it. I've realized that the junk food I've eaten since I've started college is not the best brain food at all. Up until now, I usually just eat fish when I'm feeling like I need to recuperate my mind.

Sounds like this would work a lot better though. I can't do the low-carb thing at all though, my mind goes crazy: Lots of detail on this post and I will be using this as a reference if I try a diet like that for myself! I've been on the slow-carb diet myself, and have seen results; but if that stops happening, I'll keep this in mind. This actually might work! I've done a little research on this in the past, but most of the sites I've found were too damn complex to understand.

I know for a fact that this post is going to get a hell of a lot of hits!!! Thank you for the in-depth information! I am currently trying to shift a fair amount of weight, and while I am on a low-carb diet, I'm not quite at the level of putting myself into ketosis: I'm trying to focus on eating a balanced diet, with exercise as that is what is maintainable to me in the long term!

So far it has worked; I'm down 18lbs: A ketogenic diet is something I am keeping in mind for if I plateau and need to shift some stubborn weight, so I'll bookmark this post for the future - it's a fantastic resource. The science is absolutely fascinating too. Wow this is quite a ton of information: O I won't be able to read this all in once I've got to admit, I didn't read all of it.

I probably would have understood it more if I were to have read it all But from the bits and bobs throughout which I did read, just fucked with my mind. I know I'm dumb XD.

I have returned the favor. Wow man, great job! I've read some of your other posts, and they're all so informative! I've taken a whole lot of classes in biology, so I appreciate how long it must have taken to make this.

Keep up the awesome work! Wow dude, this is great info, im actually gonna start this diet, im guessing its easy since i can eat al the meats i want so long as i dont ingest the evil sugars, draw back is i love NESTEA you know it? Gonna report back to let you know if im moody then i will know its actually working. D i was gonna draw a cartoon for every one of those 1st sections but i couldn't think of any for the diabetes or cancer ones. Imnotabot, Mister Sharaf, Generally Disgruntled: That was the longest post i've ever attempted to read!

You've put so much effort onto it. And looks really interesting. I've read a big part now. I'll come back to read the rest. I recently have heard about the keto diet as well.

It turns out our food pyramid could not be further from the truth. I haven't read your whole post but I listen to a health podcast that advocates the keto diet for the same reasons. People need to know the truth! That was an awesome post. I really walked away with something here. I think I just found a new diet. Now if I can get passed the initial headaches, fatigue and moodiness I think I could pull this off. I really enjoy yours, I'm following!

I loved the cartoons you drew to help illustrate your points. As interesting as this is it would have been better split up into multiple blog posts. At least, that's how I would have done it. This is a very interesting read, I've actually managed to understand the most of it.

Thanks a lot for this. I have No Idea what your talking about.. Is this like your report you had to write to get into the school you wanted or something? I like the simple little stick guy drawings though. I can understand those! Wow lots of info, read a good chunk of it but not all, thanks for it!

Well seems great anyway, briefly skimmed through it, will definitely give it a read when I get the time though! Wow that's really interesting. I think it's worth tryin such a diet, all other ones failed before. Nosso amor a Deus, ao próximo, à vida, nos faz superar tudo! Edilson Ram Uma semana de vitórias Deus é com tigo creia! I always thought that a diet low in grain and high in fat is what you wanted to avoid.

This is definitely interesting and ill have to make sure to finish it later got about half way through but gotta go to work! Thanks for the amazing post! Not going to pretend I read it all, but it did sound interesting, and seems valid scientifically.

My name is Maman: First off, this is a great article. I've been working on this diet for a couple of days now, and I've found that the majority of my carbs are in the form of dietary fibers.

Do these count toward the total number of carbs? Learned more about keto reading this one article than all the other sources I've come across. I was just curious: Like basketball, swimming, HIIT?

I know this is a stupid question but really.. I can't figure it out and multiple sites give different answers. I can't even find the answer in the FAQs on the forum. Where can I go to figure out how many calories I need?

I need to lose like 80lbs and I'm not sure is enough for me although it feels about right. Hi, I love your blog and thank you for taking the time to do all this work and share it with us. I have a couple questions though. I don't know the difference? They all seem okay as long as the carb content is ok.

The only thing I could think of is that splenda is not ok. Also is soda ok? Lastly, I have been doing ketosis for a while and have not been losing weight, and the keto stix say I am not in it.

How to enter Ketosis". On Day 1, Are you already keto dieting? Or are you eating carbs as usual? I was wondering, how similiar these two plans are in your opinion.

Hey man, I started my CKD on april 25 monday. I suppose I'm in ketosis, the only signs of ketosis I've noticed is that I've felt light-headed sometimes, and for the past 2 days I've been feeling very sleepy by the afternoon, like if I had no energy left whatsoever. Tomorrow is the last day of my weight training for the week, so my question is, Do you think I should start my carb-up tomorrow? And finally, do you have msn or email account where I can contact you for info?

Is there any kind of lifting you prefer while doing keto? Im doing reverse pyramid training, but have tried 5x5 before, I failed on keto once before, but it's only because I really wasn't counting my macros. If I go back on keto, I'd like to stay away from refeeds as much as I can afford to I have a problem with binging and what not.

And I'm already registered on bodybuilding. Besides, when I asked questions on the forum I always get mixed answers, and sometimes no answers at all, but I guess I'll post my questions here. Can you explain to me how someone employing a TKD can enter re-enter ketosis if eating carbs almost every day? I mean what's the ratio on those days? Basically it stores carbs in your muscles. Hey Arcita, I am so excited. In January I went on a diet of my own creation and somehow came up with something that worked wonders.

I lost 60 pounds in about 6 months and it was easy. I wasn't ever hungry and the weight just melted off. Right after that I got pregnant and gained all the weight back. I tried to diet the same way that I had previously but I wasn't doing something right because it just didn't work like it had the first time. Reading through your information, I am sure that I was on a Ketogenic diet. Every morning I had bacon and eggs, hashbrowns soaked in bacon grease, 2 pieces of toast with butter and about 12 oz.

For lunch I had something that would be about hunded calories and then again for supper another hundred calories. Most of the calories came from meats and fats but I knew I had been eating some carbs.

I am not sure what I have been doing wrong this time but I think I have been having too many carbs at the beginning of the diet and not getting into full ketosis like I must have been that first time. I am very happy to have found your site. The information made alot of sense but I am kind of overwhelmed by trying to learn a different way of looking at food.

I have always counted calories and I was just lucky the first time because I like fats and proteins so I just ate in a way that that is where I got my calories. I hope to post again in the future saying that I am back in ketosis and losing weight again. Thanks for having a web page that I could access for free and not something to make money off of. I am afraid that I have always thought of most diets as sure ways to fail at losing weight,so I know that if your site was one I had to pay for I wouldn't have looked at it because if you really believe that you know something that can help lots of people then it seems to me that you should make that available for free just as you have done.

Good for you and hopefully good for me. Just wanted to add that if by using your information I can succeed at my weight loss, you can be sure to find a donation to show my appreciation.

Arcita, I did have a question. Looking at how many calories I need to eat from the formulas you have on your site, I need around a day. I have never ate that many calories while dieting and was wondering if there would be a problem with eating only to a day.

That is still more than the I used to eat but I want to try to do this the right way. I drink raw milk and was wondering if you think that could make a difference. Please let me know what you think if you have time. Thanks, Martha from Kansas. First, your blog is amazing and thanks for putting all this info together.

Second, I have one question. I am doing TKD and I know that I don't count the carbs from pwo shake, but do I also neglect the carbs for pre-workout also? I had about 27g of Dextrose pre in water and another 27g with my protein shake. Thanks for getting back to me.

I have been trying to figure this all out but my information shows that milk has 10 gms of carbs in one cup and if that is the case, my understanding is that I only get about 27 gms of carbs in the first place, so to drink milk, I am using almost all my carbs for that. I love milk and hate to cut it out of my diet but it sure takes a chunk out of my carb allotment for the day. Another thing I can't figure out is the different nuts and seeds on your list that are listed as green but they have a large number of carbs also.

Do you just eat one tablespoon at a time so you don't get too many carbs? Seems like a waste of carbs for what little bit you get. One last thing I am struggling with is keeping track of everything I eat. It is hard enough just to keep track of calories, but to keep track of protein, fat and carbs as well as calories is really time consuming. Is there something I can do to make it easier? Thanks for helping me with this.

I do have a book coming that might help me some also, and if everything goes well, I won't forget your help. Atkins said "you can eat as much fat as you like" he wasn't saying that keto defies thermodynamics but instead referring to the satiety of protein and fat.

Thanks for the input. I have been keeping really close track of everything that I have been eating for a week now and so I think I will give what you are saying a try. There was only one day that I would say that I felt hungry so I had some pecans and it sure didn't take many of them to get to the point where I didn't want any more.

I would say that I might even be getting a feel for how much I can eat in a day so I shouldn't overeat by too much if I do at all. The only thing that I have noticed is that I tend to get more protein and less fat per day than my numbers say I should.

What is the harm in getting say g of protein instead of the 80 that my numbers say I should get? I have been trying to be a little active each day so g might be more in line with what I should get but will extra protein affect the dieting negatively in your opinion? I also haven't been having great success in the weight loss in my opinion. Maybe I am expecting too much, I am trying to stay between and calories and I have only been losing an average of a pound a day, but I am sure that will slow down soon.

I know that probably sounds like alot to some but I am used to 2 or 3 lbs a day for the first week at least. Just wanted to let you know what has been going on with me. So far I have lost 9 lbs. I feel like I am off to a good start. I am going to try to get you a little something for your help but I don't know how it will show up on your stuff or if it will.

Please let me know so I can take action if I need to. There is something going on that has happened in the past to me when I diet and that is that my muscles feel like they can't get any energy. The muscles themselves just feel kind of achy or stingy, I don't know how to describe it.

I get the impression that your site is more geared toward body building than it is for weight loss but I think you can help me figure this out. When you are on a high fat high protein low carb diet what do you need to do to make your muscles feel like they have plenty of energy to do anything you want to do? This is day 15 of my diet and this has been going on for about 3 days now.

I can't see that I have changed anything with the way I have been eating except having given up milk, but I have also quit losing weight since I have given up milk. Please give me your input.

I went back and reviewed some of the information in your post and see that you are a college student. Good job on the post. I was under the impression that you were someone with years of experience with writing and nutrition as well as exercising. You sound like you really like and understand what you are talking about. I know I don't drink a gallon of water a day, I get to the point where I just can't bring myself to drink any more.

I try to get about 3c. I know I shouldn't worry about the scale, but I guess you could call me a scale addict, I weigh myself several times a day just to see what is going on. I also take my blood sugars occasionally to see what is going on there.

Those have me more than a little confused, when I first started by ketogenic diet, they were steadily going down. First in the 90's, then 80's and the lowest one was 76, that was probably on the 5th day of my diet. But when I took it today on day 15 it was back up in the 90's. Does that indicate anything in paticular in your opinion? Oh yes, my clothes are fitting a little looser I think but it will probably take a little more weight loss before I notice a big difference.

Good luck with your studies and if I am taking too much of your time please let me know. Just curious, what college are you attending? One of my older daughters went to the University of Missouri at Rolla. Like I said in my last post, I have been looking at your information some more and I had a question about the induction period. You say that the induction period can take between 10 and 30 days. What do you mean by that? I did your 3 day to ketosis plan and have been trying to stay under 50 gms.

Should I be in ketosis yet or is it going to take longer? How can I tell if I am in ketosis? If I don't use ketostix, is there any reliabe way to tell if I am in ketosis? Tim Mason is an attorney with a background in legislative politics and political campaigns.

He has worked extensively building and executing voting rights programs for major political candidates including Barack Obama and Hillary Clinton. Tim is from Winter Park, Florida. He lives in New Haven, Connecticut. Sherry Matusoff Merfish brings to NLC experience gained over a long career in advocacy and fundraising. Sherry lives in Houston, Texas, despite an extreme dislike of both mosquitoes and heat.

She and her husband, Gerald Merfish, are the proud parents of two daughters, Brett and Beth. Tricia has served for more than 16 years as the Political Director of the Northeast Regional Council of Carpenters, a labor union representing over 40, union carpenters and partnering with thousands of union contractors, eventually rising to the position of National Political Director for the United Brotherhood of Carpenters and Joiners in America UBCJA.

She was the youngest person to do so and first female to achieve this distinction. Currently she provides the UBCJA with advisement for building political capital and increasing union activism on a regional and national level. She has provided strategic and tactical counsel to major political races including serving as State Director for Obama for President in , McGreevy for Governor , and Lautenberg and Menendez for U.

The media has repeatedly identified her as one of the best-connected and powerful influencers in New Jersey politics. She has also been highlighted many times as statewide labor leader. Of all her successes, however, Tricia counts becoming mom to her daughter Zoe Luna the greatest and most fulfilling. Patrick Murphy is a former Western State legislator and Presidential appointee. Murphy served on the Clinton Presidential Transition as a team leader within the U.

Treasury Department and was senior staff for the Clinton Economic Summit. Murphy remains a central figure in candidate recruitment and mentoring of rising political leaders at the state and federal levels.

His Capitol Hill townhouse is a favored location for state party, gubernatorial, House and Senate member gatherings of Democratic insiders. Prior to moving to Washington, DC, Mr. Murphy had an accomplished public service career winning two terms in the Nevada State Legislature and having served on the Nevada Board of Education and the Nevada State Crime Commission.

Born and raised in Cincinnati, David is a fifth-generation Cincinnatian. David was first elected to public office in when he served on the Cincinnati City Council, finishing first out of a field of 26 candidates, and was reelected for a second term in , again leading the pack in votes.

David came to the Cincinnati City Council as riots, a severe crime wave and a public safety crisis rocked the city. David played an instrumental role in negotiating a historic collaborative agreement between the police, the community, and City Hall, which healed long simmering tensions while setting the stage for improved safety.

David also played leadership roles in economic reforms, new investments, and progressive policy changes that helped spark a decade-long renaissance that continues in Cincinnati to this day. In , David was elected to the three-member Hamilton County Commission.

He served as the Commission President from David focused particularly on cleaning up the very poorly managed government that he inherited: David was nominated by Ohio Democrats to run in statewide elections twice. In , David ran for the office of Ohio Auditor campaigning on a platform of increasing efficiency and transparency in government while ending the gerrymandering that has poisoned politics in Columbus and Washington.

His platform gained him the endorsements of virtually every major Ohio newspaper. And, in , David ran an intense campaign to unseat the incumbent Attorney General, calling for greatly improved transparency and integrity in that office. Although both years proved to be wave years against Ohio Democrats, David set records for a non-incumbent in fundraising for both offices and received praise for running aggressive, substantive campaigns. David earned his B. Since , David has also worked in the Cincinnati offices of major law firms Squire Sanders and Blank Rome, focusing his practice on commercial and business litigation, and appellate litigation.

David also teaches election and voting rights law as an Adjunct Professor at the University of Cincinnati College of Law. David is married to Alana Swartz Pepper. Alana has spent her career helping those faced with mental illness. Bret joined Comcast in and has managed local government affairs while the Company grew from operating in 2, communities to over 6, communities. He received a Bachelor of Business Administration from Temple University and resides in Philadelphia with his wife and two children.

He began his political career in and has worked as a policy advisor and district director for Councilwoman Delicia Herrera, Councilman Rey Lopez, and U. In Andrew accepted a position as policy advisor and council liaison for Mayor Ivy Taylor.

As policy advisor, his portfolio included criminal justice, public safety, economic development, and federal policies. He started teaching economics in the wake of the Great Recession at Bergenfield High School, located in one of the most diverse working-class communities in the state. He works to advance racial-, social-, and economic justice through public education as a facilitator, speaker, and writer. It is angel funded. That was his first government position. He has been ceo and chairman of many startups, including Homesnap and GeniusRocket, and was lead independent director for Thestreet.

He also served as a venture partner for Revolution, Inc. He has served on several prominent not-for profit boards, including the Bipartisan Policy Center where he was chair , the Philadelphia Orchestra, the New York Theatre Workshop and many others. Visit our Emeritus Board of Directors.

NLC Board of Directors. Download Mark's bio and headshot here. Tim Mason Tim Mason is an attorney with a background in legislative politics and political campaigns. The plan is easy to follow and comes with instructions on how to do so. I am losing weight easily. I am feeling healthier every day. I am enjoying the foods I am eating, and I am enjoying the compliments I am receiving on my weight loss. I joined the Nutrisystem plan because I knew I was headed in the wrong direction with my body weight.

I decided to start going to a gym. However, I did not know how to start eating right. I pick the food I want to eat from the menu that Nutrisystem provides. Nutrisystem also shows me how to plan what to eat for the day. The foods are really good. I love some of them, like most of them and only disliked one or two items out of the whole menu. One of my favorite foods from Nutrisystem is their Mexican style tortilla soup, it's great.

As far as diets go Nutrisystem is a great plan. When I was on the Nutrisystem plan it worked for me. I lost weight, learned to eat healthier and felt great. Nutrisystem is also extremely easy to follow. The plan comes with easy to follow instructions on how to use the program to work for you. When I was on the plan my wife and children would eat their food while I ate my Nutrisystem food.

Her food was hard to resist; however, I stuck to the Nutrisystem plan because their food also tastes good. I ate good food every day. Foods such as blueberry pancakes, blueberry muffins, honey mustard pretzel sticks, beef stew and broiled beef patties. Nutrisystem truly does go to great lengths to help make losing weight easy.

I wanted to lose 20 pounds, but ended up shaving off 30 pounds thanks to Nutrisystem. Nutrisystem is the best diet plan I have ever tried. I have tried to diet a few other times in my life but I could not stick to the diet. With Nutrisystem I do not have to learn recipes. I do not have to learn to eat better foods. I do not have to count calories. I do not have to weigh food.

With Nutrisystem all I have to do is follow the instructions and eat the foods Nutrisystem supplies. When I joined Nutrisystem I was afraid the food would taste terrible as I had read a review online saying so. Of course there are a few foods that do not suit my taste such as the eggs frittata; however, most of the foods are delicious. For breakfast I can eat pancakes, blueberry pancakes, cinnamon buns or oatmeal.

There are many other breakfast foods to choose from also. For lunch I can eat hearty minestrone soup or choose from many other menu items. Nutrisystem also offers great dinners, snacks and desserts. Following the Nutrisystem plan is easy and I am seeing results. I wish the weight melted off easier, but it took a while putting it on and so I expect it'll take time getting it off too.

I had tried losing weight on my own a few times but it was too hard to count calories and weigh out all of my food what a time sucker! I always got discouraged about losing the weight. With Nutrisystem I have not became discouraged because Nutrisystem makes the plan so simple to follow. While it's not fresh food the meals are frozen , it still just as great tasting.

Speaking frankly, I was really afraid that I would hate the Nutrisystem food. I gave the food a try thinking it would taste like cardboard. However, I was completely wrong, the Nutrisystem food is delicious. Breakfast, lunch, dinner, dessert and all my snacks provided by Nutrisystem are tasty. My wife loves me being on the Nutrisystem diet too. She is very impressed with the progress I have made losing weight.

She just makes dinner for the family and I eat my Nutrisystem meal. Nutrisystem is a great diet plan that I personally think can help anyone lose weight. Let's be honest here, does any man like to cook?

Not only do I not like to cook, I just don't have the time to cook. That's why Nutrisystem really appealed to me when my doctor recommended it. I am a busy man who works 80 hours a week. I am also single. I just don't know how to cook, so I eat fast food quite often. I also eat at restaurants often too. The reason I go out to eat so often is because I am single, busy and do not know how to cook.

Going out to eat is just easier than learning how to cook. But eating out is expensive and has caused me to quickly add on 30 pounds that I no longer wanted.

I thought if I pay to go out to eat everyday I might as well pay to eat this healthy food and lose some weight. The best part of the Nutrisystem plan is that I do not have to prepare the food and it still tastes great. I am losing weight eating healthy delicious foods.

I'm happy and so is my doctor who was telling me I needed to lose weight. I have lost nine pounds since I started the diet. With Nutrisystem you get to chose from many foods that are already prepared for you. You also get a daily menu planner and a diary to log your success in. Nutrisystem also provides a website that includes articles, weight loss stories, blogs, chat rooms and a live counselor who is available 24 hours a day for support. With the Nutrisystem plan I go online everyday and log onto Nutrisystem's website to see my progress.

I also check the discussion group forums and talk to other men who are trying to lose weight. I enjoy using the Nutrisystem web site.

The Nutrisystem plan is so simple to follow. I really can not think of any other diet plan that is as simple to use as Nutrisystem. The food Nutrisystem offers is also excellent.

My favorite food from Nutrisystem is the beef stew. I love beef stew and I would not want to give it up for a diet. However, with Nutrisystem I do not have to give up beef stew because Nutrisystem offers a beef stew dinner.

I have been on the plan for about one month now and have already lost seven pounds which wasn't happening with Bistro MD.

I'm happy to say that losing weight has never been easier. The Nutrisystem plan is very easy to follow and simple to understand. I get to eat three meals a day plus a snack and a dessert. As soon as I start to feel hungry I get to eat again. With Nutrisystem I get access to the Nutrisystem website tools too. The website is wonderful. I can log on and talk to other people from all over the world who are trying to lose weight. The other people on the website inspire me to want to lose more weight and become even healthier.

The people on the website inspire to me to stick with the plan until I reach my goal. It's a great support group. The Nutrisystem website also provides me with access to a counselor who is available 24 hours a day to chat with if I have any questions. It's working for me and I know it will work for you too. Now if I can only get my wife on it. I need more support! I have been using Nutrisystem's plan for about two months now.

I thought for sure when I started the plan that I would probably have at least one thing to complain about it; however, I was wrong. Nutrisystem truly is a great plan.

Any problems that you may read about online are obviously one off items and not a consistent trend. The basic plan is extremely easy to follow. It comes with specific instructions on how to follow it. It also comes with some great dieting tools. The best part of the plan is that it comes with healthy foods that are already prepared for me to eat.

Food wise, I love the vegetable beef soup; it is one of my favorite things to eat for lunch. I love to eat the chili with beans for dinner. So far, I love all of the foods I've tried. I haven't found one that wasn't edible. Even the desserts and snacks taste darn good.

And unlike other diets, with Nutrisystem I don't crave junk food because I get a treat everyday in the meal plan: I have needed to lose weight for quite awhile and am just glad that I'm finally doing something about it. I am very satisfied with the basic plan.

Like most guys I know, I love to eat!

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