Tag Archives: weight loss programs

Should you go on a Ketogenic Diet?

Check out this video from Dr. Mercola on Ketogenic Diets!

Probably the best way to lose weight, especially if you’re way overweight is to adopt a Ketogenic Diet. Many have heard of this type of diet which targets fat by eliminating or limiting carbohydrates along with eating healthy proteins and fats. There are different types of Ketogenic Diets to try based upon specific needs or desires such as weight loss, reducing insulin levels, increasing muscle mass and even lowering the risk of Cancer.

Standard Ketogenic Diet
This is a good Keto diet for most people which focuses on consumption of few carbs, (5%), moderate protein, (25%) and high consumption of healthy fats, (70%)

Fitness Ketogenic Diet
You would eat all of your carbs in one meal before you exercise and then consume your protein afterwards to help with muscle recovery. Later you would consume your fats.

High Protein Ketogenic Diet
In a high-protein diet, you increase the ratio of protein consumption to 10 percent and reduce your healthy fat consumption by 10 percent. Later you can transition to a Standard Diet.

First you should take a look at the foods you’ve been eating. You’ve probably been consuming sugars, starches, processed foods and unhealthy fats and you should think about reducing the intake or removing altogether these from your diet. No hydrogenated vegetable oils like Canola, soy and other oils. No sodas or sweets!

Your Ketogenic meal plan should include plenty of leafy green vegetables like broccoli, spinach, parsley and zucchini. Asparagus, avocados, eggplant and olives are good choices for vegetables with low carb indexes.

Fruits should be avoided because of the high sugar content, however moderate quantities of berries like blackberries, blueberries and cranberries are rich in antioxidants and support your overall health.

There are many ketogenic recipes that can be found and it’s easy to find food items that will be appetizing and keep you from being hungry.

Vegetable Carb List

Per 100 Grams Serving
Bok Choy 2.1g
Celery 2.9g
Lettuce 3.2g
Spinach 3.6g
Swiss Chard 3.7g
Asparagus 3.8g
Daikon 3.0g
Avocado 4.0g
Arugula 2.1g
Zucchini 3.1g
Mushrooms 3.2g
Green Peppers 4.6
Turnip 4.6g
Tomatoes 3.8g
Olives 2.8g
Eggplant 5.8g
Cucumber 3.6g
Cauliflower 4.9g
Cabbage 5.8g
Broccoli 6.6g
Collard Greens 5.4g
Fennel 7.3g
Okra 7.4g
Green Beans 7.0g
Kale 8.7g
Brussel Sprouts 5.2g
Pumpkin 6.0g
Carrots 9.5g
Onions 9.3g
Artichoke 10.5g
Leeks 14.15g
Peas 14.4g
Ginger 17.7g
Corn 18.7g
Potatoes 18g

Net Carbs are Carbs minus the fiber content. Here are some values of net carbs.

  • >1 cup Alfalfa Sprouts (1 net carb)
  • 1 cup raw broccoli (2 net carbs)
  • 1 cup bok choy (< 1 net carb)
  • 1 cup cooked broccoli (4 net carbs)
  • 1 cup raw shredded cabbage (2 net carbs)
  • 1 cup boiled cabbage (4 net carbs)
  • 1 medium raw carrot (4 net carbs)
  • 1 cup cauliflower (2 carbs)
  • 1 stalk raw celery (1 net carb)
  • 1/2 medium cucumber (3 net carbs)
  • 1/2 cup cooked eggplant (3 net carbs)
  • 1 clove raw garlic (1 net carb)
  • 1 cup lettuce (< 1 net carb)
  • 1 cup of mixed greens (< 1 net carb)
  • 1 cup raw mushrooms (2 net carbs)
  • 1 cup mustard greens (3 net carbs)
  • 5 green olives (< 1 net carb)
  • 1/4 cup raw onions (3 net carbs)
  • 1 cup raw green bell peppers (4 net carbs)
  • 1 cup raw red bell peppers (5 net carbs)
  • 1/2 cup raw radishes (< 1 net carb)
  • 1 ounce raw shallots (3 net carbs)
  • 1 cup raw spinach (1 net carb)
  • 1 cup cooked spinach (3 net carbs)
  • 1 cup raw summer squash (4 net carbs
  • 1 cup cooked summer squash (5 net carbs)
  • 1 medium red tomato (4 net carbs)
  • 5 cherry tomatoes (2 net carbs)
  • 1 cup turnip greens, cooked (3 net carbs)
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    Fitness Trackers, Do They Really Work?

    There are so many selections to choose from and it seems everyone has one or wants one. So is it right for you? Maybe a look at some of the choices will help you decide.

    While many people use their phone for fitness tracking, the popularity of personal fitness trackers is soaring. Fitbit is leading the pack with several models on the market with different functions and prices.

    The Fitbit Charge 2 is the best seller at this time. Although the heart rate monitor has had some problems for intense workouts it is still one of the strongest devices on the market. It features a step counter, sleep monitoring, heart rate monitoring and breathing training. Plus it reads out your text messages and phone calls which gives it a much appreciated advantage. $149.95, fitbit.com | Amazon

    The Garmin Vivosmart Hr+ offers a mix of heart rate, GPS tracking and activity monitoring and is easy to use. It also delivers sleep monitoring, has a long battery life and is great at delivering notifications, also water resistant.$179.99, garmin.com | Amazon

    While the Fitbit Alta HR doesn’t differ too heavily from its older sibling in the looks department, with the addition of a heart rate monitor into the same sleek device, this is clearly a superior tracker.

    It’s often said that trackers with screens can’t be alluring, but the Alta HR’s wide range of interchangeable straps help it become a discreet part of your everyday wear. You can pick up the sporty Classic models at the lower end of the spectrum in black, blue, plum and teal, with the more expensive Luxe bands coming in leather and metal variants. $149.95, fitbit.com | Amazon

    Nokia has entered the smart watch market and the Nokia Steel HR is a top notch contender. It boasts an impressive 25 day battery life, leaving most other devices in the dust and it’s award-winning heart rate app the Health Mate watches your heart 24/7.  It also does steps, sleep and calories and easily switches to running mode and track distances for heart rate zones. It’s also a good looking watch.  $179.99.96, health.nokia.com | Amazon

    Smart watches have entered the fitness tracker arena. Of course the Apple Watch has fitness tracking ability and many Apple users wouldn’t have anything else.

    Of course there are mobile apps that you can put on your phone that you can easily download. Most of us now keep our phones with us at all times so that’s an easy and quickly usable solution. (Maybe not that healthy, more on that later). Mobile apps are great assistants for weight loss, health and fitness tracking because our phones are always around and very personal. Even so, keeping fit is a matter of lifestyle choices and a keen attention to eating habits and physical exercise. In these apps you can count calories, check stats on walking, running, biking and log your progress. You can connect with a personal trainer who will check up on you and give you motivation to achieve goals.

    One of these is MyFitnessPal, a free app that counts calories and lets you know how to burn off your food intake. There is the 7 Minute Workout by Johnson and Johnson which has adjustable difficulty routines to match your fitness level. There are music workout apps that allow you to create playlists for different workouts that would match yoga, running, aerobics and other routines.

    Strava is a running and bicycling app that lets you compete against every other person who has signed up to use the app. You use Strava to track your runs and bicycle rides, and other Strava members do the same. The app collects everyone’s routes and times, breaks them into segments, and then tells you who has the best time along different stretches of roads and trails. If you’re the fastest on the road, everyone else using Strava near you will know it.

    You can find more fitness trackers and plenty of info at the wearable’s site:

    https://www.wareable.com/fitness-trackers/the-best-fitness-tracker

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    Freedom from gaining the usual 5-7 lbs over the holidays

    I’ve noticed with my people that one of the most impactful things I’ve experience is the way my clients have dealt with the holiday food through the years. I see that they’ve managed their choices and portions better each year and now they are having an enjoyable fulfilling fun family times with no regrets.

    I see that many of my clients can now look forward to the holidays and are not dreading the times when those huge meals are set on the table.  They can show their kids and family that the meals don’t have to be a source of stressful choices and they can lead by example when it comes to those holiday gatherings. These happy eaters have come to know that they don’t need to be victims of social festivities and that these can be times where families can share memories. Those funny stories from days past, dad falling asleep in the chair and the children playing in the yard are things that my friends can look forward to and holidays don’t need to be about the roasted potatoes.

    Here are some tips that I have given them through the years.

    • Eat your normal meals, get exercise to make yourself feel good about yourself, start your day out right.
    • Offer to bring lo-calorie dish or appetizer so you have something to munch on.
    • Serve yourself 2 spoonfuls of each item you really want and try not to let the food touch each other.
    • Enjoy the company and savor your food and don’t go back for seconds.
    • Enjoy your favorite beverage but don’t go overboard.
    • Enjoy that small dessert don’t go back for seconds

    I guarantee 2 hours later you won’t be feeling regret and your holidays will be a time to remember.

    Happy Holidays

    Jenn

     

     

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    The Benefits of Journaling and Tracking

    The benefits of the use of tracking in your journaling routine are obvious from the huge market of devices being sold, such as the Fit-Bit and the Apple watch. These devices are fun and they give us information to track our progress, diagnose our food and keep track of the nutritional categories. So why would you need to put a pen to it? There is a certain therapeutic value to writing that can’t be captured from a a device. The action of writing the information down inscribes it to memory in a way that ingrains the ideas into our psyche.

    Writing down your daily food intake, calorie count, exercise routine and overall daily regimine helps you to understand your lifestyle and get an idea of what your body is going through during the week. This is the idea behind the concept of journaling, and the way you can apply it towards weight loss, heath maintenance, exercise fitness and many aspects of your daily life.

    A weight loss journal can be anything you want it to be, however, it should be a resource that helps you work towards success. It is a way to take time for personal connection and to understand your daily habits. You can learn about your weaknesses and strengths and begin to discover strategies that work for you. Journaling will help you find your vision of a healthy lifestyle and understand what kind of behavior motivates you for success.

    You should go beyond documenting the choices of calories, portions and excersise and think about how you feel, what your mood and energy are like, how much sleep did you get, what is your stress level, did you have a fun hike, was the Zumba class uplifting?

    When you do this on a regular basis , you will begin to see patterns and connections that will guide you toward making better lifestyle choices.

    A good idea is to document the way you thrive in the new choices and elements you’re adding to your life.

    That is what journaling is about! It’s about learning to focus on yourself and to reflect on your own health and fitness journey. You can use your journal to appreciate your investment into genuine self care and to understand your efforts and the choices you have made. This is a tool to help you become connected with yourself  and achieve your goals.

    As you become used to the idea of journaling you can begin to use the exercise to decide what you will do in situations to come. A busy week can bring choices in activity planning and meal preparation. Stressful situations can cause changes in eating habits and exercise plans. A journal can help you look into the future and make decisions about what is best for your health and well being.

    This becomes a way to write your destiny!

     

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    Overcoming The Mental Barriers

    Weight Loss

    What’s the secret to overcoming mental blocks in your weight loss journey?

    It’s patience, perseverance and self-discipline. It’s the commitment to losing weight and becoming as healthy as you know you can be. For most people, losing the proper amount of weight will take weeks, months or even years.

    What will keep you going?
    When we address these psychological obstacles – all other obstacles can be brought into alignment.

    If we don’t address the major mental barriers that manifest in our quest then losing weight may remain forever out of reach.

    What can get in the way of your desire and discipline to get fit and healthy?

    1. Disbelief

    Many people simply don’t believe they can achieve their goals. They have tried to lose weight before and it just didn’t work. They begin their program with inner doubts about losing weight and secretly don’t believe the idea is realistic. Then why would this time be any different?

    By confronting their mental pre-conceived ideas about their health quest, people who are overweight can begin to deal with their frustrating sense of defeat and start to achieve success. Learning about psychological barriers helps people to develop the skills to move towards their goals.

    2. Peer Pressure

    It is interesting that our friends and family can have such a powerful effect on our lifestyle and health. The pressure to eat and drink in social environments is one of our most difficult hurdles to maneuver. Some people even feel that they need to keep on weight to satisfy the perceived desires of their mates or friends. By doing a self-examination of our own thoughts on health and fitness we can begin to overcome the judgement of others on our own eating habits and choices. Sometimes this can cause distance in previously close relationships. Remember though, it’s your body and health!

    3. Falling Off The Wagon

    Since falling off the diet wagon is almost a given, it’s important to realize that sometimes, “life happens”. It might be because of stress, maybe it’s a craving or it could just be that the diet is tiresome. What’s important in this issue is the knowledge that something triggered the setback and that it can be recognized and overcome. By assessing the situation and remembering your motivation for your program you can learn to keep the relapses from becoming chronic.

     

    4. Enough Already!

    Sometimes we just get tired of the idea and rebel against the whole concept. We don’t have time for all of the exceptions we have to make and our lives are already full of pressure and problems. There are certain triggers for this, especially in today’s busy world where there is little time to think about making that healthy choice. The idea is to stop and consider the long term effects of these choices and evaluate our desire to live a life that is health, active and happy. The structured diet can be hard to work with but the rewards are worth it.

     

    5. Fear

    Sometimes it’s just a matter of being afraid of change. People make comments about the changes in your body and your clothes fit differently. You might feel vulnerable to statements about your choices and have second thoughts. These are real concerns and skills are needed to manage these situations and address the fears that may arise. These too can be overcome with the knowledge that you can succeed.

     

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    7 Steps For Long Term Success

    Chocolate Cake

    Chocolate Cake

    “I  was doing so well with my plan.”  my friend stated flatly. ” I had so many compliments about my appearance and how healthy I looked, then I fell off my plan.” She looked down at herself and and then back at me, I thought she was going to cry. “I remember exactly when it happened, I was at a restaurant with some friends and we were having fun. Someone ordered a chocolate cheesecake and insisted that everyone try it.  I was thinking, no I shouldn’t, it isn’t worth it. but everyone else was in to it so I said to myself, it’s only one bite.” She looked me in the eyes with a sort of anger at that point. “It tasted like heaven. I love cheesecake so much and suddenly I couldn’t stop eating cakes and french fries and all the stuff I love. Now here I am, right back where I started, what can I do?”

    It’s no secret that weight loss can be a difficult and never ending process that is full of obstacles. Most overweight people that decide to go on a weight loss routine end up regaining weight and some even add more pounds after their efforts. There are certain ways to sustain the weight you desire however and science has shown that strategies that use the following techniques are more likely to be successful.

    1. Use those gadgets!

    People who use scales for weight measurement and calorie counters are able to lose weight at a more sustained rate. The use of new devices to track fitness levels and distance measuring is a great booster for the individual who is trying to drop the pounds.

    2. Watch your portions!

    There’s no need to eat so much food! Successful dieters are mindful about the amount of food that goes on their plate and even the idea of using smaller dishes can make the whole dieting thing easier.

    3. Stay away from your weakness!

    So it’s the Black Forest cake or the chocolate pecan pie that you love so much? Don’t make it and don’t buy it. The trigger for your binge eating is often something that tickles your palette just the right way. Avoid these pound gainers as much as possible. (Maybe a few bites)

    4. Don’t skip breakfast!

    Many people know that breakfast is important and they make sure they have it even if they don’t have the time. The traditional breakfast is often touted to contain grains or fruit, however studies have shown that show a high-protein breakfast  keeps people fuller longer. A protein shake in the morning is the answer to a meal replacement that effectively improves weight loss and helps to sustain it.

    5. Substitute when you’re hungry!

    People tend to let themselves become ravenous and then can’t help overeating. Carry healthy snacks and keep that hunger pang away. Instead of scarfing down food at the appointed mealtime, try grazing during the day on healthier choices. It doesn’t have to be boring either. There are many ways to enhance the flavor of healthy food and make them as enjoyable as your favorite fast food fare.

    6.Set your goals!

    People who are successful at losing weight and keeping it off have a goal in their mind about what they want their life to be like. They write it down in a journal and keep track of what they’re eating and what kind of progress they are making.

    7. Get Social!

    It’s far easier to lose weight when you are connected to a program where people are committed to success. There are online communities to join and weight loss centers where people are trained to help. Just by engaging with others who are committed to losing weight and keeping it off you can greatly enhance your chances of success.

     

    My friend went back on her weight loss plan and with some help from her friends, (like me!) she’s back down to her swimsuit weight. She still has a ways to go but she feels confident about her success. That’s most of the battle, knowing and believing in yourself and that you can live the life you want.

    More later,

    Jennifer

     

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