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Guide to Keto Diet
Many of you have probably heard a friend mention the Keto Diet. It is a new diet that has been spreading quickly. But it is funny that while the name hasn’t made its way out, the exact details that make this diet effective haven’t. In this guide we are going to help you understand the Keto Diet and with that, introduce you to how you can engage in the diet.
What Is The Keto Diet?
When the body intakes a low amount of carbs and only a moderate amount of proteins, your body is triggered to start producing ketones from your intake. The reason you are only eating moderate proteins is due to the fact that protein itself can be made into blood glucose, the fuel for your body that you are trying to replace.
Ketones don’t just power the body, they power the brain.
The idea behind this is that instead of burning insulin or other energy sources, you are burning fat. Essentially, the ketones force your body to burn fat 24/7. The fat that is burning? That is your weight burning off. But you get more than that. You get the added benefit of increased energy and reduced hunger. Reduced hunger means you also add less fat to your body along with less bad things, such as snacks.
Studies have shown that over 90% of people who are on ketogenic diets can reduce the amount or completely stop taking diabetes related medication. It is important to keep in mind that it depends on many factors, including how long you have had diabetes for.
While fasting gets you into a ketosis state where you are burning fat around the clock, it is very hard to fast. And in order to fast for a continued period of time, you are losing out on other needed nutrients. The Keto Diet achieves the same effect but in a healthier way. A way that is easily sustainable.
It is important to note that you might burn fat by just going through the Keto Diet. But you will not burn the maximum amount. To burn the most fat possible, you should mix your Keto Diet with exercise. A proper exercise regimen should be developed and this is often a place that a fitness coach can help you.
However, mixing in regular activity such as runs, time at the gym, swimming, or other calorie/fat burning activities will help greatly.
When To Avoid The Keto Diet
In general, the Keto Diet is safe for most people. You aren’t required to take any medications or reduce good intake on your body. Those who should avoid the Keto Diet are those with diabetes (type I), high blood pressure, or those who are breastfeeding. If the Keto Diet still sounds like something you want to do, speak with a doctor before undertaking the diet.
Added to those, anyone with a very serious medical condition might want to speak with their doctor about the Keto Diet. It is important to note that we aren’t medical professionals and any time you feel unsure about a diet, we suggest speaking with a doctor and/or nutritionist.
How Do You Eat On A Keto Diet?
When on the Keto Diet you generally want to keep the number of digestible carbs that you take in to a low. That means eating low carb options. For the best results possible you want to have under 20 grams of carbs per day. In order for the state of Ketosis to be reached though, you must be under 50 grams per day. So there is some wiggle room.
Here is a list of food that you can eat for Keto Diet:
As you will have noticed, most of the food on this list are those that are healthy for you anyways. The importance is that you eat the right amount of them and the right foods that are healthy for you.
What you are looking for is reduced carb foods. It is okay if those foods contain fats, especially healthy fats, but by eliminating carbs, you are eliminating most of the food that aren’t healthy for you anyways.
What Can You Drink?
Some diet soft drinks are acceptable, and a glass of coconut water is okay if you calculate the 9 carbs that it will add to your daily carb intake.
As far as other alcohols go, you can have any zero carb alcohol such as whiskey, brandy, tequila, dry martini, or vodka. Mixed drinks become complicated as they often involve adding carbs to the alcohol. For example, a small margarita is 8 grams of carbs or a cosmo is 13. Gin and tonic? 16.
What Foods Are You Going To Avoid?
We have already mentioned what you want to avoid in context of nutritional ingredients: carbohydrates. But what foods have bad levels of carbohydrates? Let’s take a look.
What it comes down to is avoiding processed foods, sugary foods, and foods with gluten in them.
Do I Need To Start Counting Carbohydrates?
Carbohydrate counting is very beneficial in the beginning. It helps you get an idea of what you can take in and what you can’t while you get a feel for the diet. The reason this helps is it shows you that you can’t have any “bad” foods.
Once you get on the diet though and start using the list of approved foods, you will find that there isn’t a need to track your intake. The foods you will pick off the list for the most part are free of carbs. What you might want to track is the amount of alcohol or other drinks that you take in.
Modifications To The Diet
You can make modifications to the diet and there are some specialized Keto Diets that already exist. These diets have specific targets. Such as creating a diet cycle, targeting carbs for workouts, and increased protein diets. Most of these haven’t been studied though.
The only two diets that are well studied are the standard diet that we talk about in this article, and a high protein ketogenic diet.
The High Protein Keto Diet
Just to provide context on the high protein Keto diet since it also shows results is that you are balancing in more protein. You want to aim for a specific balance of proteins, fats, and carbs. Fats should make up about 60% of your intake, protein about 35%, and finally, carbs only about 5%.
A Keto Diet is a very simple diet to undertake in order to start losing weight. The amount of weight that will come off is great, as long as you combine your diet with proper exercise. It doesn’t even take much work to stay on the diet, as once you get in the grove, you don’t need to count your caloric intake. Those looking to lose weight, increase energy, improve memory, reverse diabetes type II, or just improve their body should consider the diet.
Single And Alone on Valentines?
It’s the one day of the year despised by single people around the world. It’s not as if you aren’t trying to meet someone special. It just seems as if when February rolls around you are either single again or still single. That’s okay. The world is not exactly built just for couples as much as Cupid and all the other marketing crap tells you come Valentine’s Day. But how can you cope when you happen to be forever alone?
Well, in case you thought the only logical solution involves heavy sedation or massive amounts of various medications, think again. Save those prescriptions for something far more serious than this because we are here with some answers for you. Here are a few tips to keep you from bursting into the greeting card store with guns blazing.
Turn It Into A Profitable Part-Time Gig
Think back to all the things you would have spent money on for that special someone in your life on February 14. Aside from the candy and dinner, there are a few ways you can actually capitalize on what couples are faced with on this very day.
You could buy a whole bunch of cut flowers and sell them individually at a decent price that gives you a slight profit with each sale. You could hire yourself out as a babysitter, a designated driver or even house sitter for couples heading away for a special Valentine’s celebration somewhere. There are many ways to turn the obligation others feel to spend on February 14 into some extra cash in your jeans.
Throw Your Own Party
Plus, all of your single friends will be able to become closer and you may end up making some cool new connections for when you plan to throw Un-Anniversary Parties or whatever.
Spoil Yourself For A Change
The best part of spoiling yourself on February 14 is that not only will it help to make you happy, you can spend without feeling guilty about it. It’s not as if you are breaking up with someone the day before and you are avoiding the mess associated with pre-Valentine’s break ups.
Nope. This one is for you and only you. Enjoy it to the fullest.
Take Yourself Out For A Date For A Change
Hey, it’s not quite as wacky as it sounds.
Think about it for a moment. Not only does a solo date cut the cost in half on Valentine’s Day but it gives you a whole lot more freedom. For example, you get to go exactly where you want to go for dinner. That could be a sports bar or a dark, dingy out of the way place you wouldn’t take a date anyway.
Plus, you get to eat and drink whatever you want. It also means you can skip the movie, the chocolates, the flowers, the cards and the worry as to whether or not you’ll be at your peak performance level should the evening end up wrapping up at your place. Oh, and breakfast will just be for you and there’s no sharing.
Hit The Singles Bar
Or maybe you’ll just enjoy the vibe being around a lot more people who can relate to the whole being single on Valentine’s Day trip. Smile and drink a few for us.
Love The One You’re With
So you don’t have a significant other on Valentine’s Day. It no biggie, really. You can still feel some love and share some good times just by spending the day with family.
After all, they are connected to you regardless of what you end up doing with your life and where you end up living. Family is also a great support network and a comforting place to be when you don’t feel you want to be all alone on a day such as February 14. You could end up giving members of your family the things you would have otherwise spent money on for one person. Your mother, grandmother, aunt or sister will love the flowers and chocolate, you can count on that.
You Can Just Do Things For Others
Valentine’s Day is going to be a long, lonely day for seniors who have lost loved ones and are living in assisted living facilities. If you are artistic, maybe make and distribute homemade cards to the residents or provide some musical entertainment for them. Everyone loves to be spoiled and this could be your new thing.
Then There’s The Practical Part
We’ve touched on it slightly. When you happen to be forever alone on Valentine’s Day there is an instant bonus that comes your way but you may not think about it immediately. You will save some money.
Even if you choose to stay home and watch a movie marathon with a giant bag of potato chips, you saved yourself the cost of all the other trappings that would have made up the day for you. For some, it could have been a very expensive ‘holiday’ with presents and gifts that could have melted the bumpy numbers off of your credit card. By being single on February 14 you actually dodge that bullet and the reminder the following month of what it cost.
Have We Made Our Point Yet?
Being forever alone on Valentine’s Day is far from a sad situation. It is not a life sentence nor is it a penalty for some bad judgment call you made earlier in your life. If anything, it should be a tool you can use to flip your life situation around and do some fun things to make you happy.
Besides, the last thing you want is to be remembered as the person who sucked all the life out of the room when you were (fill in the blank) and moaning about the way your love life has turned against you. The best way to avoid sabotaging the next Valentine’s Day you find yourself single is to be creative and find ways to get your mind off of that and on to other fun things to do.
All it takes is an idea and some effort on your part. Hopefully we have been able to provide you with some kind of inspiration to keep you from going postal at the mere sight of couples sitting too close and sharing a special moment together. Remember, there are other forever alone people out there struggling with coming to grips with the reality that surfaces on February 14.
Do yourself a favor and find something constructive to do to turn the annual celebration of love into something where you can look at yourself and be happy with who you are and where you are in your life. In other words, turn the day into a celebration of like and do it up in style.
Dying to go somewhere warm?
Cold winter months got you feeling gloomy? Today we have a list of the best tropical travel destinations to soak up the sun, explore, marvel at astonishing views and relax during winter!
Check them out!
Trinidad e Tobago
The capital of Trinidad, Port of Spain, is buzzing with markets and shops, and about 30 minutes down the North Coast Road is the world-famous Maracas Bay. This northern bay protects a fine white beach with lush palm trees and is considered one of the most beautiful beaches on the island. It is here that you can taste Trinidad’s local dishes.
Tobago is well-known for its breathtaking beaches. Here tourists can go bird-watching or ocean diving in absolute tranquility. A popular destination point is Nylon Pool, an oceanic pool with a coral bottom and clear water, located off Pigeon Point and only reachable by boat. Nylon Pool is near the Buccoo Reef, an area rich in coral reef, declared a protected area since 1962 by Princess Margareth of England.
The largest island of the Netherlands Antilles, known for its hilly landscapes, is an island called Curacao. This island is located right off the Venezuelan coast, between Aruba and Bonaire, and, on a clear day, can be seen with the naked eye. Its vegetation is rather poor, given the little rainy weather; there are many cacti that reach up to 6 meters in height and trees, called Divi-Divi. The waters of this island are rich in fish and the coral reef is spectacular. Particularly renowned is the south-east coast, where coral reef rises from the seabed.
Cas Abou is a beach layered with fine white sand and a calm, clean sea. Grote Knip is considered the most beautiful beach on the entire island, with a large white sandy shore, surrounded by cliffs.
Waya, with vast white beaches, is perfect for diving, Ghost Hill, an imposing rock with many caves inside, a destination for unmissable excursions if you are in Fiji, and Likuliku Bay, also called the sunset beach, where at sunset the crystals of sand change colors. If you are interested in wild nature, you can choose Turtle Island or the Mamanuca Islands.
Moving away, we arrive in Polynesia, the land where Tahiti stands out for its nature and its beautiful women. The largest island in French Polynesia has been represented in a thousand different ways by Paul Gauguin, who lived here in the last part of his life. Even Tahiti is a volcanic island like Fiji, but its beaches are, on the contrary, mostly black and it is not completely flat.
Its main peaks, Orohena and Aroai, easily exceed 2000 meters, allowing excursions in the mountains and giving enchanting landscapes, although many claims that the most beautiful islands are Moorea and Bora Bora. Although not being considered as the most beautiful island, Tahiti still has many beaches that deserve to be visited, both for snorkeling and relaxing in the sun, like that of Point Venus, part of the Bay of Matavai or Mahana Park, where you can snorkel and admire the coral reef.
Hopefully this has given you an idea of where to vacation the next time you find yourself stuck in winter gloom. There are numerous tropical islands that offer plenty of tourist attractions and activities, whether you’re the adventurous type looking
Stay Happy & Positive During Winter
The winter season is often not all holiday cheer, especially for the estimated 10-20% of adults who suffer from symptoms of seasonal affective disorder (SAD). Those who suffer from debilitating cases of SAD may benefit from speaking with a psychologist, but for those of us with mild symptoms, self-care can help.
To ward off a case of the winter blues, try these tips to stay happy during the gloomy winter season.
Or for those of us who aren’t afraid to brave the cold, try winter sports, like skiing, ice skating, and yes, even running in the snow.
Even if you choose not to participate in winter sports, seeing some amount of sunlight is essential for our body’s production of vitamin D. This vitamin is essential in protecting the health of our bones. Moreover, light is closely linked to mood, and lack of light is thought to be one of the triggers of SAD. For those who live in an area of the world that doesn’t see much daylight during the winter, it may help to invest in a light box, which mimics natural outdoor light to aid in improving mood.
Eat Hearty, Healthy Foods
To prevent sugar crashes, eat hearty, healthy foods to sustain us. Warm bowls, such as fruit- and nut-filled steel cut oats or butternut squash and quinoa bowls with roasted vegetables, can keep us full enough to prevent overconsumption of holiday treats. When we are craving a seasonal treat, hot chocolate can be a healthy indulgence that may boost our mood when made sugar-free with pure cocoa powder or melted dark chocolate (70% cacao content or higher).
Even when it’s impossible to leave the home, technology can aid in social activity by allowing us to FaceTime friends and family around the world.
The quiet of the post-holiday winter months may be an ideal time to invest in a creative hobby. Whether it’s painting, writing, playing an instrument, knitting winter sweaters, or baking healthy treats, being creative can boost our moods. Depending on the hobby, our creativity may even be an outlet to make gifts for others, and the practice of being generous can also boost our happiness.
Along with each holiday season comes opportunities to volunteer in our communities that don’t have to stop after Christmas ends. Volunteering can quickly boost our moods in addition to making us feel more socially engaged.
Research shows that among 2,705 adults who volunteered, 79% reported reductions in stress levels and 93% reported improvements in mood. Food pantries, schools, senior centers, and public libraries are all examples of community locations that may readily take volunteers.
Happy New Year
We want to wish everyone a great 2019 and may the new year bring you joy, happiness, and good health!
Merry Christmas & Happy Holidays
Have a great holiday and enjoy this wonderful time with friends and family.
Stay Healthy & Happy On The Go
Whether traveling for business or pleasure, it can be exhilarating to see the world outside of the comfort zone of home. Yet between jetlag, foreign microbes, airplane food, and limited workout opportunities, travel can also take a toll on our bodies. Here are four go-to tips to stay healthy and in-shape while on the go.
Pack Light ~ Travel Light
Being weighed down by an oversized suitcase and heavy carry-on luggage can slow down even the most skilled of travelers and lead to all kinds of aches, pains, and even injuries.
Make your workout portable
One of the greatest travel stressors to athletes, gym-buffs, or anyone who has a dedicated fitness routine is becoming out of shape while away from home. Travel may make it challenging to control when, how, and for how long we can exercise, but developing a portable workout routine can help.
For example, running or walking can be an easy exercise to take on the road if you are staying in a location with access to a park, a river, a quiet neighborhood, a treadmill, or even a stairwell.
Eat your veggies to stay healthy
Often when we travel, we are surrounded by food temptations that may be less than healthy. While there is no harm in indulging every now and then, our bodies may feel out of whack from a diet that is composed of 100% junk food. It can help to do your homework ahead in mapping out healthy food options, using HappyCow or TripAdvisor as a starting point. Especially for travelers with allergies or strict dietary requirements, packing along a few healthy snacks can be helpful when hunger strikes and sugary snacks are the only choice around.
Travel on your own schedule
Rather than scheduling out a packed agenda of tourist attractions to see, people to meet, and recommended restaurants to try, make space for the activities that you truly enjoy – whether that means going for a hike, visiting a lesser-known modern art museum, or simply sitting in a coffee shop.
Sometimes making “me time” may mean forfeiting five-hour lines to the top of the Eiffel Tower just to say you’ve seen it, but that’s five hours of precious time that you could be spending on something you truly value. If you have the opportunity, take at least a day to yourself to travel on your own schedule, making room for wellness along the way.
Perfect Fitness Gifts for Friends & Family
It’s never too early to start thinking about great gifts to give the people in your life for the holidays.
Planning ahead helps save money, plus it keeps you from stressing out. Giving gifts that are good for health and wellness won’t just make you feel good, but they will also serve to give the ones you love a better quality of life.
Not sure what to get?
Start looking this list over now and you’re sure to find something to help everyone on your list be their most fit and fabulous!
It’s true that not everyone is into yoga, but a yoga mat can be used for a variety of fitness activities. Crunches and floor exercises are all more comfortable on a good yoga mat. Look for ones that are non-slip. Plus, there are quite a few with unique designs on it so they can truly stand out during their next yoga class.
Just because she’s got a gym bag doesn’t mean she doesn’t need a new one. Today’s gym bags are designed with our modern needs in mind. Look for ones that house laptops and tech devices safely while keeping sweaty gym clothes and sports equipment neatly stowed. It eliminates the need to bring separate bags for everything which is ideal for those that hit the gym before or after work.
For the fitness fanatic that’s always on the go, traveling can really take its toll. A mini massager is just the thing to help relieve stress and tension from overworked muscles after using the fitness center at a hotel or even in the office after a particularly demanding meeting. They even make mini foam rollers which are totally tote-able anywhere!
Smart Athletic Wear
There are plenty of people that love a good run in the frigid cold. And if someone on your list is one of them, getting them a good pair of gloves that are lightweight, comfortable and keep their hands from freezing is the kind of gift they’ll love because they likely won’t think of getting it for themselves.
Now you and everyone else on your list can with wireless earbuds. With this brilliant invention, there are no cords to get tangled up in.
Gym Bag Toiletries
One thing most people forget about when packing their gym bag is to fill it with good toiletries for their post-gym shower. Some people even use cheap brands to fill it with, but they deserve so much more. Find travel sizes of quality brands for shampoo, conditioner, shower gel, lotion, anti-perspirant, lip balm and more to make her feel like she’s on top of the world post-gym.
Ropeless Jump Rope
One of the best exercises by far is jumping rope. But it can really trip you up. Now we live in such a world that there are ropeless jump ropes available. It’s perfect for the traveler or for use in very tight spaces, like behind the desk at work. No more tripping either!
Reusable Water Bottle
Drinking plenty of water each day is hard work.
It’s even worse if that person find water bland and boring. Reusable water bottles with large opening can easily allow one to make water delicious by making fruit infused water and can be taken on the go. They help add tons of flavor to water plus they add all the nutrients from the fruits, vegetables and herbs that are put into them for a tasty way to hit that water quota.
Plus - reusable will help cut down plastic waste and help the environment. A win-win for everyone.
Sweaty feet are no fun in any weather. Give the gift of all-weather socks that are lightweight and breathable. They can be used in winter to keep feet warm and in the summer, they won’t slip down or bunch up, making for a comfortable workout any time of year.
Handle Bar Grips
Whether they love to ride their bike or they religiously head off to spin class, handle bar grips are just the thing to keep sweaty hands in place. Plus, they protect your love’s hands from touching the sweat of all the other exercisers before her.
Now that you’ve got a head start on your holiday shopping, you can rest easy knowing you’ve found the most affordable fitness gifts around!
Its that time of the year again ... where you prepare yourself to eat LOTS! Have a great Thanksgiving with friends and family.
Informative blog posts about health, wellness, diet, nutrition, fitness, and lifestyle tips to live a happy and healthy life.