To keep the metabolism burning, I eat every 2 – 3 hours and I try to have a little protein in each of those snacks! If you go to Medi-Weightloss Clinics, they have a good assortment of snacks from their 100 calorie/10g protein bars to their 100 calorie/10g protein BBQ zippers. Their shakes are very good to with 110 calories/10g protein too! Here are a few other items you might try:

5 celery sticks with 1 Tbsp SF Peanut butter or a wedge of Laughing Cow cheese or some tuna!

hard boiled egg

dill pickles with some reduced fat cheddar cheese or laughing cow cheese

1/4 cup raspberries mixed in with a 1/3 cup 2% cottage cheese

1/2 oz almonds

1oz Oberto Turkey Jerky

Sargento Light String Cheese stick, they have this with jalapenos to

1/4 cup Genisoy Soy Nuts salted

4 oz Dannon light-n-fit carb and sugar control yogurt

6 oz Kroger CARBmaster yogurt

10 Kalamata olives

1 cup raw broccoli and 2 Tbsp Hidden Valley Light Ranch

17 pieces Hormel Turkey Pepperoni, microwave about a minute until crisp. Really good with laughing cow cheese to!

2 oz deli meat and 1/2 cup cucumber slices wrapped in a lettuce leaf

1/4 cup Seapoint Farms Dry Roasted Edamame, wasabi

2 oz deli meat dipped in Medi-Weightloss Clinics Sweet and Spicy sauce.

Just a few ideas for you!

One pound equals 3500 calories. That means to lose weight, you have to reduce the number of calories in your regular diet or burn calories through exercise. But both is the best of all! A commitment to a combination of eating fewer calories and burning calories through physical activity is the most effective weight loss plan.

If you reduce your caloric intake by 500 per day, and if your daily workout burns 500 calories, you will theoretically lose two pounds per week – a safe amount of weight to lose in a week.

Knowing the calories burned by your favorite exercise as well as others can help you design the most effective workout regimen for your fitness and weight-loss goals. The top 10 calorie-burning activities are listed below. Mix up your workouts and give a different mode of exercise a try – not only will the variety help you burn calories but it will keep you motivated to keep working out.

The biggest burners

Calories burned per hour*
Based on a 160-pound person

1. 986 calories burned: Running at 8mph
2. 913 calories burned: Rollerblading
3. 730 calories burned: Tae Kwon Do
4. 730 calories burned: Jump rope
5. 657 calories burned: Stair treadmill
6. 584 calories burned: Jogging at 5mph
7. 511 calories burned: Backpacking
8. 511 calories burned: Racquetball
9. 511 calories burned: Cross-country skiing
10. 511 calories burned: High-impact aerobics

As always, please check with your doctor before trying any of these exercises as per your physical and medical conditions.

Proper Technique

It is hard to imagine that something you do everyday can have striking effects on your routine! As I completed my weightlifting session this morning, I started to think about all the different things I do where I have to think about my breathing! I will start with weight training!

WEIGHT TRAINING:

People are tempted to hold their breathe during heavy exertions. This is called the Valsalva maneuver. The Valsalva maneuver involves forcibly exhaling against a closed glottis (entrance to the throat), which increases your intrathoracic pressure (pressure in your chest). This raise in chest pressure can couple with adverse effects that could become life-threatening. The Valsalva maneuver causes your blood pressure to rise to extremely high levels. A study by the Department of Physical Medicine and Rehabilitation at the S.P.O.R.T. Clinic in California examined the effect of breathing on blood pressure during leg presses of the maximum weights subjects could lift. When subjects exhaled slowly during the maximal effort, the average blood pressure was 198/175 mm Hg. When subjects performed a Valsalva maneuver during maximal effort, the average blood pressure was an astounding 311/284 mm Hg. The blood pressure response to the Valsalva maneuver is dangerous because it compromises blood flow to important areas of the body, including the brain. Holding your breath during weight-lifting could cause dizziness or even fainting, especially when standing. In addition, according to the University of North Texas Health Science Center, the Valsalva maneuver increases your risk of catastrophic brain injuries. Such injuries include stroke, cerebral hemorrhage, retinal (eye) hemorrhage and retinal detachment.

 

Proper breathing technique during weight-lifting simply requires that you do not do the Valsalva maneuver. A study published in the British Journal of Sports Medicine found that inhaling during the concentric phase (when the weight is moving against gravity) produced similar blood pressures to exhaling during the concentric phase. Thus, whether you are inhaling or exhaling during the concentric phase, the important thing is to make sure you do not hold your breath, even just for a moment. However, many athletes find it is more comfortable to exhale during the concentric phase and inhale during the eccentric phase (when the weight is moving with gravity). In addition, the heart rate is slightly lower when exhaling during the concentric phase, which may offer some advantage to this technique.

 

Read more: http://www.livestrong.com/article/94350-importance-breathing-lifting-weights/#ixzz1ibCCgDLp

RUNNING / JOGGING

Proper breathing is essential during exercise. During aerobic activities, such as running or swimming, a good breathing pattern ensures that your working muscles will continue to receive the oxygen they need to keep contracting. According to researchers at the University of New Mexico, proper breathing is also central to nonaerobic forms of exercise, including weightlifting, yoga, tai chi and pilates.

How Breathing Works

When you inhale, air is pulled into microscopic air sacs in the lungs called alveoli, where oxygen is delivered to red blood cells and carbon dioxide is transferred from the blood to the air in the alveoli. The oxygen-rich blood flows to your heart, which then pumps it out to your body. You exhale the carbon dioxide.

You Don’t Usually Have to Think About It

The respiratory center of your brain automatically sends messages to your respiratory muscles, telling them when to breathe. This is automatic; you don’t have to think about it. But according to researchers at the University of New Mexico, when you exercise, your brain notes that there is an increase in carbon dioxide and lactic acid—a byproduct of exercising muscles—in your blood and tells your respiratory muscles to increase the speed and depth of your breaths so you can offload all that extra carbon dioxide and deliver additional oxygen to your working muscles.

The Pace of Your Breathing

According to the American Council on Exercise, you can determine your effort level during exercise by how hard you are breathing. For moderate-intensity exercise, such as walking, you should not be breathing so hard that you can’t carry on a conversation. For vigorous-intensity exercise, such as jogging, you will be breathing faster but you still should be able to talk in short sentences. Elite athletes who are exercising near their maximum heart rate usually can’t say more than a word or two because they are breathing so hard.

The Role of Breathing in Yoga

Breathing patterns and techniques are central to the practice of yoga, which is not an aerobic exercise but nevertheless can improve a person’s strength and flexibility. According to University of New Mexico researchers, yoga’s pranayama breathing technique improves your immune system and helps with hypertension, asthma and stress.

Tai Chi Emphasizes Breathing

Tai chi, an ancient Chinese form of martial arts, uses movement, meditation and breathing to improve health. According to the American Cancer Society, tai chi improves posture, balance, muscle mass, flexibility, stamina and strength and provides the same cardiovascular benefits as moderate exercise, such as walking. Deep breathing through the diaphragm contributes to its benefits.

Common Misconceptions

The idea that the best way to take a deep breath is to expand your chest is a misnomer. University of New Mexico researchers say the best way to get a full, deep breath is to breathe from the diaphragm while expanding the chest at the same time.

Read more: http://www.livestrong.com/article/114694-importance-breathing-during-exercise/#ixzz1ibDJRpSx

Many fiber-rich foods are high in carbohydrates, which makes it challenging for those eating a low-carb diet to consume enough fiber. Older children and adults should consume between 20 to 35 grams of fiber daily. Adequate fiber intake maintains normal glucose levels, removes cholesterol from the blood and keeps the digestive tract clear.

Green Vegetables

Green vegetables contain an abundance of fiber and are low in carbohydrates. For example, artichokes have more than 14 grams of fiber and less than 20 grams of carbohydrates per 1-cup serving, which is approximately one-third of the daily requirements of fiber for men and women. Brussels sprouts, okra and cabbage contain approximately 4 grams of fiber and less than 10 grams of carbohydrates per cup. Eating green, non-starchy vegetables regularly provides you with an adequate amount of fiber while keeping your carbohydrate intake low.

Flaxseeds

One tablespoon of whole flaxseeds contains 3 grams of fiber, which is 11 percent of the daily recommended value of fiber for men and women. Ground flaxseeds contain 2 grams of fiber per tablespoon, which is 8 percent of the daily recommended value. Whole flaxseeds last longer than ground flaxseeds, but are difficult for your body to digest. Pre-ground flaxseeds are also high in fiber and easier for your body to assimilate. Purchase whole flaxseeds and store them in a cool, dry place. Grind them with a coffee grinder when you are ready to consume them. Sprinkle ground flaxseeds on salads or steamed vegetables, or add them to low-carb smoothies to increase your fiber intake.

Coconuts

One cup of shredded coconut meat contains over 14 grams of fiber, which is over half of the recommended daily value of fiber for men and women. It contains only 12 grams of carbohydrates per cup, making it a perfect addition to low-carb dishes. You can add coconut meat to sweet or savory dishes to increase your fiber intake. Use shredded coconut in low-carb baked goods, baked meats or blended drinks to enhance their flavor. Coconuts also contain an abundance of nutrients and are low in trans fats, which can support your heart’s health while you eat a low-carb diet.

Avocados

One serving of pureed avocados, or about 1 cup, supplies the body with over 40 percent of the daily recommended value of fiber. With only 13 grams of carbs per serving, avocados are definitely a fruit you can enjoy on a low-carbohydrate diet. Add 1 cup of avocados to smoothies to make them creamy, or include them in salads for an added, tasty treat. You can also blend avocados with coconut water and your favorite seasonings to create a delicious low-carb dressing to pour over salads or lean meats.

I, personally, love the Medi Protein bars but I do change up once in a while so I don’t get burned out on them. Another good choice for protein bars has a good amount of fiber in them.
They have anywhere between 20 to 25 carbs per bar but 16 to 19 are fiber! And they have a TON of flavours! Anyway, I hope this helps!! Have a great weekend!!

After years of having it drilled into our heads that fat was the culprit in our battle with obesity, we are learning that the culprit is sugar aka carbohydrates. Dr. Eric Westman, co-author of “The New Atkins for the New You” states that the human body is a very efficient machine that will burn either carbs or fats. Carbs are nothing but sugars in the body’s view so if we cut down on the number of carbs we take in and switch that mechanism to fat burning, soon the body will see that it has a storage of fat to burn and bingo, you are never hungry! He says you must eat fat to burn fat as it primers the body to burn it! Fredrick Hahn, who wrote “Serious Strength and Slow Burn Fitness Revolution”, also agrees that fat isn’t the bad guy! ” Fat is good. Sugar is bad. ” is my favorite FB quote from him so far! I used to count fats but not anymore. Something else I learned over the weekend, if you are following a low carb diet and slip up and overdo it, it takes three days of strict diet before you get back into ketosis. So if your slipping up on Wednesdays and Saturdays but the rest of the week you are dead on, well, your not really following the diet are you? Just something to think about! Here is a link to a very informative video about low carb dieting you may like! https://today.duke.edu/2012/01/science-and-practice-low-carb-diets#video

It is my, soon to be, daughter-in-law!!

Support is another piece to the puzzle! Having some form of support in your weight loss journey is imperative to a successful program! Without it, it is easy to stray away from your plan and either forget about it or make excuses for your failure! Having some form of support just makes it easier to reach your fitness goals. For me, I found support in numerous areas of my life. The staff at my Medi-Weightloss Clinics office in Andover, Kansas also gave me support during my weekly weigh-ins! The educational and emotional support they offered me at each appointment was priceless! I joined TOPS (Take Off Pounds Sensibly). They have chapters throughout the United States and Canada. Chances are you could find one in your area! I went to weekly meetings where we weighed in and had a program that, usually, had something to do about becoming a healthier person. We were awarded for our weight losses each week and were recognized at a state and national level for great losses and for maintaining our losses (KOPS – Keeping Off Pounds Sensibly) annually. I, also, had a great support system of co-workers at KSNW-TV3 where I worked as the Operations Manager for 28 years. My friends and family also gave me support on a daily basis. I weighed in at TOPS on Tuesdays and at Medi-Weightloss Clinics on Fridays! I had the week surrounded! I even had a group of people I worked out with at my gym that supported me and would cheer me on! See! If you look around yourself, you should be able to find some support, whether it is a neighbor who will walk around the block with you or a best friend who is willing to help you start losing weight!

• 2 large eggs
• 1/4 cup half n half
• 1/2 of a 3-oz bag of unflavored pork rinds
• 3 packets of Splenda (or other sugar alternative)
• 1/2 teaspoon cinnamon
• 1 dash nutmeg

Crumble pork rinds until they resemble bread crumbs.

In a separate bowl, beat eggs until frothy then add remaining ingredients and continue to beat until well mixed. Add pork rinds to the egg/cream mixture and set aside for 5 minutes to allow batter to thicken.

Cook on a lightly greased skillet as you would any pancake recipe. Drop batter on surface large spoonfuls. Cook until each side is lightly browned.

Serve with butter and a low-carb store bought syrup. Or for an interesting low-carb topping, mix 1 Tablespoon of sugar-free jam with 1 and 1/2 Tablespoons water and microwave for 45 seconds.

I found this base recipe at Mr Breakfast’s Low-Carb Breakfast Index and made some adjustments to it to make it even better. It tastes like french toast! Try it, you will like it!!!

These pork rinds are surprisingly low in fat and have zero carbs. They may sound pretty crazy, but these little pancakes are fantastic!

Nutritional info:

Ingrediant Calories Fat Net Carbs Protein
2 large eggs 140 10 0 12
1.5 oz pork rines 210 10 0 27
All other Ingrediants 0 0 0 0
====================================================================
350 20 0 39

so it makes 2 servings so 175 calories 10g fat 0 carbs 19.5g protein per serving

Numeous studies have demonstrated the many healthy benefits of adding fiber to our diets. These include: preventing constipation, stabilizing blood sugar, promoting weight loss, preventing colon cancer, and improving bowel diseases, such as IBS, colitis, and diverticulitis. FIBER PROMOTES WEIGHT LOSS!!

Current scientific research confirms that fiber aids in weight loss in the following ways:

1) Fiber slows and decreases absorbtion of carbohydrates in the small bowel.

2) Fiber decreases the powerful appetite hormone, ghrelin, in the stomach.

3) Fiber improves brain signals to turn on teptin, a hormone that decreases appetite.

4) Fiber decreases absorption of some fatty acids (fats) in the small bowel, helping to suppress excessive insulin peaks.

5) Fiber causes more fatty acids and carbohydrates to go through to the colon where they cannot absorb and where they ferment and form butyrate.

6) Butyrate is a substance that protects the lining of the colon, prevents colon cancer, and heals the bowel in inflammatory diseases such as IBS, diverticulitis, and colitis.

There are two types of fiber, soluble and insoluble. Each has slightly different actions, but both are helpful. Using the proper amount of fiber is critical. You need a minimum of 20-30 grams per day. It is important to know the amounts in different foods, so check the labels! IMPORTANT!! 1) Get adequate fluids – 80 – 100 oz’s per day, 2) If you have not been in the habit of having fiber, gradually increase your usage over a period of 2 – 4 weeks.

Why Drinking Water Is Important for Weight Loss

There are many reasons why it is important to drink water, especially if you are dieting:
•Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
•The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
•Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.
•Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
•Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
•A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
•Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.

Do not worry that drinking water will give your body a bloated look. There are a number of causes of water retention, including consuming too much salt. But drinking water is not one of them.

It is possible to harm yourself by drinking too much water, but it takes quite an effort. Either through obsessive-compulsive behavior or extended athletic activity, drinking large amounts of water can dilute the electrolytes (sodium and potassium) in your blood to the point that it interferes with brain, heart and muscle function. Athletes compound the problem with the loss of sodium (salt) through sweating, but can drink electrolyte replacement drinks like Smart Water and Powerade Zero to help keep things in balance.

Tips on Drinking Water
◦Drinking other liquids also provides your body with a source of water, but note that diuretics cause your body to expel water. Diuretics include caffeinated drinks (coffee, tea and soda) and alcohol. When drinking diuretics, drink more water to compensate.

When drinking alcohol, drinking water along with it as well as before and afterward may eliminate a hangover headache and feeling of tiredness. The water is optional; driving is not.
•When you feel thirsty, you are already dehydrated. Try to avoid this situation by drinking in advance. Be especially careful when participating in activities where you won’t be able to stop to get caught up.
•You’ve heard countless advertisements telling you what product to start your day with. I recommend a couple of glasses of water to rehydrate your body. No charge.