How the low carb lifestyle can improve your health

A low carb diet is essentially, what it says – it is a diet that greatly reduces intake of carbohydrates. This is not as easy as it sounds.

Carbohydrates are found in foods such as sugary snacks, bread, pasta, starches, fruit, and many processed foods. Typically, the most strict low carb diets limit intake to 20 grams of net carbs per day, at the very least less than 50 grams and the main source of these carbs should be non-starchy vegetables.

Although it may seem drastic, there is plenty of scientific research that shows low carb eating to be beneficial to your health, from weight loss, medical reasons, or a wish to simply eat better. Whatever your reason for starting the low carb lifestyle, there are several key health benefits that can be attributed to this kind of diet.

Weight Loss

With many diets, people often end up hungry and then snacking and fail to lose weight. They try to restrict their food intake too much and end up ‘falling off the wagon’. This is a very real issue for many people and the ultimate reason why they do not lose the weight they are trying so hard to shift.

In contrast, with the low carb lifestyle you do not get the hunger cravings or need to eat like you do with other diets. Research has shown that people who reduce the amount of carbohydrates they eat and replace these with additional protein and healthy fats will eat less and reduce their overall calorie consumption.

If you are trying to lose weight then this can be an effective method, as you actually want to eat less. When you are eating a low carb lifestyle, you lose weight in different ways.

For example, a lot of the body is made up of excess water and the low carb diet can help to get rid of some of this.

A low carb lifestyle leads to lower levels of insulin, which causes the kidneys to work more efficiently and by eliminating insulin triggers, most people lose weight and often very quickly.

Lower Levels Of Visceral Fat

When we do lose weight from following this diet there is an important point to consider. Not all weight is the same, and visceral fat is the bad kind that sits around our organs and can cause serious health problems.

Research has shown that a low carb diet can help to reduce levels of visceral fat specifically rather than the other type of fat, the subcutaneous type.

Stabilize Blood Sugars – Prevent And Manage Type 2 Diabetes

When a low carb diet is followed long term, there is a clear reduction in the chance of developing diabetes and other health issues.

Eating less carbs reduces the need for the body to produce insulin; insulin is used to break down all the sugars in carbohydrates and too much of this can lead to diabetes in later life.

By simply reducing the amount of carbohydrates (insulin trigger foods) that you are eating, you are reducing the production of insulin in the body and reducing the body’s resistance to it.

A low carb diet prevents erratic blood sugar spikes that may lead to insulin resistance and type 2 diabetes.

Similarly, research has shown that diabetes, both type 1 and type 2 can be better controlled with a low carbohydrate diet. Of course, anyone who is considering changes to their diet should consult their doctor. This is particularly the case if you are taking medication for your diabetes, as this may need to be adjusted too.

High Blood Pressure

Like diabetes, high blood pressure has been connected to many serious health disorders such as heart attacks and strokes. Ultimately, we should all aim to keep our blood pressure within the healthy range, but this can be hard with our lifestyles.

Research is therefore focused on finding ways everyone can realistically lower their blood pressure. The low carb diet can help to keep blood pressure where it should be and prevent it from getting too high.

Bottom Line

The overall message is that a low carb diet can be beneficial in many ways and can help with certain health issues.

However, there is always a risk when making drastic changes to your diet such as significantly reducing the amount of carbohydrates you consume. It is therefore best to consult your doctor before making any changes to your diet; this is particularly the case if you have been diagnosed with any current health issue.

Ask your doctor if a low carb lifestyle can work for you.

Do you want to get a free weight loss video series, Sure you do. You will learn about carbs and weight management techniques. Add your name and email and click free video series here!


Join below


Email Marketing by

Fully Certified Coaches

Keto diet features

GOOD SCIENTIFIC EVIDENCE supports the following

 The keto diet has been shown to help with:

  • Epilepsy
  • Diabetes mellitus
  • Weight loss
  • Polycystic ovary syndrome (PCOS)
  • Irritable bowel syndrome (IBS)
  • GERD and heartburn
  • Non-alcoholic fatty liver disease (NAFLD)


  • Alzheimer’s disease
  • Parkinson’s disease
  • Dementia
  • Schizophrenia, bipolar and other mental illnesses
  • Narcolepsy and other sleep disorders
  • Exercise performance


  • Cancer
  • Fibromyalgia
  • Chronic pain
  • Migraines
  • Traumatic brain injury
  • Stroke
  • Gum disease and tooth decay
  • Acne
  • Eyesight
  • Amyotrophic lateral sclerosis (ALS)
  • Multiple sclerosis (MS) and Huntington’s disease
  • Aging
  • Kidney disease
  • Restless leg syndrome (RLS)
  • Arthritis
  • Alopecia and hair loss
  • GLUT1 deficiency syndrome

If you are still on the fence about the Keto diet, the above references should convince you that the keto weight management system is worth trying. Cutting your carbs and eating less refined and processed foods will have a profound impact on your health and well being.

The food companies don’t want you to be healthy, they are only interested in your money. That is why they put sugar and additives in your foods. In case you didn’t know it, sugar is addictive and they know this. They are putting profits before people.

Why not take the time and signup for a free fat busting video series. You can get a jump start on getting healthy and losing weight.You will learn what foods to eat and the types of exercises to do you get you in top shape.Enter your name and email below now.


Email Marketing by

Fully Certified Coaches

Help I miss my Carbs

Help! I Miss My Carbs: How To Overcome Your Carb Addiction


Deciding to go cold turkey on your favorite carbs (yes, the same ones that are bad for you, but so delicious) could be the hardest time in your life.

In fact, sugar addiction is a very real thing, not just a made up condition in the figment of your imagination. It is being researched more and more these days, as it has been discovered to share similarities to drug addiction, whereby pleasure and reward centers in the brain are constantly seeking their next “high” or feel good moment.

However, the good news is that carb addiction is not that difficult to break. In fact, after just 2 weeks or so of going commando, you can do without them, and you will not be subject to violent mood swings and out of control cravings.

So how exactly can you stop missing those carbs, and overcome your addiction? By following the tips we have outlined for you, of course!

Prevent Hunger From Occurring

Sometimes, the difference between a craving and true hunger is confusing. In general, if you hear or feel your tummy “rumbling” you’re hungry. At other time, you think you’re hungry, but no signals are being sent from your tummy.

The best way to prevent this?

Eat timed meals. If you find waiting 4+ hours between meals isn’t quite working for you, divide that one larger meal into two smaller servings, which can be taken to hours apart. Ensure the meal is rich in protein and quality fat, as they are both very filling and will shut down your desires for sweets and starches.

The moderate amount of protein and high fat intake in a low carb diet really helps to satisfy your hunger, so you want to eat less naturally.

In addition, when you begin to burn fat for energy, as you will on a low carb diet, you will not experience blood sugar spikes, which also helps to naturally regulate the appetite, as long as you eat protein and healthy fats on a regular basis.

Keep Yourself Busy

Do you notice that you, or your kids tend to gain an extra 5, 10 or 25 pounds during holiday or vacation times? Even though you may not be travelling and trying exquisite cuisine, the act in itself of being home all the time, bored as hell paves the way for overeating.

Binging on carbs offers a short time fix for feelings of boredom, like smoking a cigarette to fix an itch. Keep yourself engaged in activities will help distract your mind from useless snacking, starting an addiction if you haven’t yet developed one.

Stay Happy

Know what is absolutely jaw-dropping? The fact that a study revealed that cravings are not necessarily a result of hunger, but rather your mood. If you’ve ever watched a show like the biggest loser, one thing that usually resounds is the trigger than started the cascade of weight gain.

Normally, it was some sort of depression- having lost a family member, being bullied at school, having no friends or sheer boredom.

Food does improve your mood, albeit for a very short period of time, but then just leads to you wanting more and more, frequently that bag of chips or candy.

Instead of filling up your thoughts with somber, woe-is-me thoughts, do something to take up your time, such as visiting somewhere new, doing something you truly enjoy, getting some exercise or going to a movie.

Find Replacements

Sometimes, just talking the talk isn’t enough; you need something tangible to fill the void created by the absence of your favorite sweet treats.

Good options here include foods like fatty fruits (avocadoes, olives) protein and fat rich meats, and bulky veggies.

You can even try making some kale chips, which taste delicious and fill you up pronto!


The key to getting over missing carbs is surviving the first two weeks, and getting them out of your sight. It is futile trying to break the cycle, when you have cookies stashed in your pantry begging to keep you company.  You won’t be missing any of them in no time when you begin to lose weight and get control of your appetite back!

Do you want to get access to Free Fat Busting Secrets Videos? Just add your name and email below to get immediate access to a 9 video series. 



Join below


Email Marketing by

Is the keto diet really worth trying

It really make me realize just how ignorant some people really are. Whenever I go to a forum about weight loss and someone makes a comment, a few people get really nasty because they don’t agree with something.

I was reading an article about nutritional myths and some of the comments were quite rude. Everyone has an opinion and just because you don’t agree doesn’t give you the right to bad mouth someone. There are a lot of things I don’t agree with like for instance all the negative comments about the Keto diet.

Some RDs and DRs. believe you should not do the Ketogenic diet because it restricts carbs. For the last 40 some years people have been gaining weight following a high carb diet, so there you have the proof that a high carb diet is not good for you.A study I read said that 60% of DRs. are overweight and most only have a minimal amount of nutritional education.

Researchers also have said that eggs are not good for you and then turn around the next year and say the are good for you. Some years ago they claimed that fat was not good for you so everything went low fat and people still gained weight. Turns out some fats are actually good for you.

Then we have people who say they tried the low carb diet and it didn’t work for them so they quit. Let me tell you as a Lifestyle and weight management coach, ALL the people who tried the low carb diet and quit because it didn’t work got their dieting instructions from a cereal box top.

All the clients that we coach have great results doing a low carb diet because it works. Another big downfall I see with people is they don’t exercise enough to get their metabolism moving. A good diet and some moderate exercise is a great way to get healthy and shed extra weight.A lot of the diets casually mention exercise even though it is a part of every successful diet.

Don’t get into a car and sit in the seat without putting the key in the ignition and starting the car,then say it don’t work.Weight management takes a little effort on your part, in order for it to work you have to also.

The keto weight management system works as long as you put in the effort to follow through. Our clients and ourselves have been on the keto diet for the long term with no side effects.

Don’t go out and buy a bunch of exercise equipment and throw away all the high carb food in your house. The exercise equipment will just act as a clothes rack and high carb foods can be eaten on occasion.Just get some basic exercise equipment and try some Yoga.

We follow the Keto diet and have our little cheat foods, because if you cut out everything you love it will drive you nuts and you will fail with your weight loss goals.

Sign up for a Free Fat Busting Video series and learn about all the steps necessary for a successful weight management program.

Sign up below


Email Marketing by

The Lord works in mysterious ways

 I got a text from a number that I didn’t recognize that said Hey Buddy. With all the spam texts I get from marketers, I just figured it was someone trying to sell me something. Then another text came through that said hey its Jordan. At first I was thinking someone was playing tricks on me because my son Jordan hadn’t talked to me in 20 years.

When I was younger and my kids were little I had what you would call a craving for alcohol and drugs. I spent my days working and my nights drinking and doing drugs. I did not pay much attention to my kids and I think they kind of resented me.

In 1994 I moved to Florida to get away from the drama of their mom who tried everything to make my life miserable. Low and behold a couple of weeks later to my surprise they showed up at my house in Florida. Seems my ex wife’s new boyfriends parents lived in the same town I moved to. To make my life miserable she had them stay with me for a while.

Don’t get me wrong I love my kids but she had them do everything she could to make things a living hell. I woke up the first morning and my ac was turned down to 60 and I was freezing. Then they started doing little things like leaving the hot water running, opening windows to let hot air in, just anything to annoy me. When I asked them why they said their mom told them too.

It took a toll on my wife and me and eventually we split up. At the time I thought it was the end of the world but it was really a blessing. I met my current wife and was never happier in my life. Then our families met and the fireworks began.

My kids and her kid clashed and this caused problems with us.I started drinking and doing drugs again real heavy and this kind of alienated me away from my kids. Eventually they moved back with their mother to NY and I only heard from them on occasion.

My oldest boy got in trouble for drinking and driving and went to prison. The middle boy  called from time to time but eventually stopped and Jordan called a couple of times but also fizzled out. I write to the oldest boy in prison and never hear from the other 2 until Jordan texted me.

We texted and I called him and we talked for a few minutes. I will keep in contact with him and build a relationship with him because family is important. If you have a loved one you haven’t talked to in years, give them a call or even a text and start again fresh. I know I feel better knowing I can build a relationship with my son and eventually will try to patch things up with the other 2 boys.

We all do foolish things when we are young and regret it as we age. Take that first step to repair a broken relationship with someone who you have not seen in years or even if its only been a short time. Life is way to short to hold a grudge and we should take the time now to mend that broken relationship before we regret it later in life.

I wrote a short story about addiction called The Stairway to Addiction. Pick up a copy at Amazon and read about the crazy things that go on with an addict.

Pick IT Up HeRe

Sign up for our news letter because we said so. Well what are you waiting for do it now.We will teach you about how to live a healthy lifestyle.


Email Marketing by

Does fat make you fat

Tired of struggling with weight management. Join our Free Fat Busting Video Series and say goodbye to fat for good


Email Marketing by

Fat Only Makes You Fat When Paired With Carbohydrates – Truth Or Myth?

Wait just a darn minute, so you mean to tell me fats are not the bad guys? That they are merely “accomplices,” or the subject of peer pressure?

Yep, chances are you have been wrong about fat your entire life. Kind of like that one guy in high school who was too weird to be friends with, but now owns a fortune 500 company!

See, for years, decades even, we have been fed with misinformation, as a result of a correlational, and not a causational link. To illustrate, a great example would be to say, “People that are born have a 100% chance of dying.” We know that we all have to diet, but being born is not the direct cause of it. That sums up the similar assumptions made on fat.

Interestingly, fat began to get a bad rap sheet the same time the introduction of readily available carbs appeared. Think breakfast cereals, and snacks. At this time, cases of cardiovascular disease, diabetes, a range of metabolic disorders and obesity began to spike.

Yes, in fact, by approaching studies involving fats with a biased eye, the verdict was met before having a fair trial.

So what is the truth? Read on and find out yourself!

Insulin Calls The Shots Behind The Scenes

When we ingest foods, be it fats, carbs or proteins, the molecules contained in them do not magically turn into fat, or new cells or whatever. They must be “shuttled” to their final destination y something. This conductor is insulin.

Under normal circumstances (by normal, we mean occasional stimulation), insulin is the prodigal hormone. It is important for ensuring nutrients get where it has to go, so that cells and subsequent organs function, as they should.

However, following the introduction, and subsequent frequent consumption of carb heavy foods, insulin started working overtime, “hoarding” nutrients into cells, more particularly, fat cells.

As these fat cells grew, and insulin lost sensitivity, a dangerous cocktail of elevated blood sugar and fat levels resulted, setting the stage for diabetes and high cholesterol.

Fat Does Not Like To Be Stored

You may or may not know insulin by its name “the storage hormone,” as its primary role is that defined. However, fat had different things in mind. Research has shown that our ancestors were very lean and healthy, all thanks to a primary fat metabolism.

Their diets consisted mainly of wild animals, with the occasional forage consumed too (such as berries). The result was a metabolism that used fats for fuel, the way we were meant to function but altered via means of mass produced cheap carbohydrate foods. Under the influence of insulin, however, fats are powerless to be burned directly as fuel, and will only be called upon in cases when sugars are low.

It is then, or when following a ketogenic diet (low carb eating that results in ketosis where the body uses fat for energy instead of dietary carbs), that the true beauty of using fat as a primary fuel source is revealed.

Fats Do Not Stimulate Insulin Release

Fact- you can literally eat a whole cow and not experience a surge of insulin, causing your body to begin oxidizing the fat directly for fuel. However, the typical idea of a meal includes both carbohydrate and fat, resulting in storage of both in cells until needed (if ever).

Without the influence of carbs, and associated insulin spikes, fats are easily burned off and not stored in fat cells.


Truth: fat is not bad for you by itself; rather only when under insulin’s grasp.

What’s even more revealing is the fact that the ketogenic diet; one high in protein and fats, but extremely low in carbs, promotes weight loss and leads to improved health, far over the “approved diets” of the world’s governments.

A deliberate ploy to enrich pharmaceutical companies? Hmmm we hope not!

The many studies that have shown low carb diets to be more effective in actual pounds lost and reducing cholesterol levels than low fat diets support the theory, that low carb is more effective for weight loss and burning body fat.

Of course, you can also ask the thousands of people, many of whom were obese, who have successfully lost weight and kept it off with a low carb diet if you are still not convinced.


5 Ways low carb helps you lose weight

Tired of struggling with weight management. Join our Free Fat Busting Video Series and say goodbye to fat for good


Email Marketing by

5 Ways Low Carb Lifestyles Help You To Lose Weight Without Starving

Low carb diets are common in the weight loss spectrum. Many studies have shown them to result in more weight lost as compared to the standard low fat diet plan.

Going on a low carb diets has so many health benefits, including the fact that they are highly effective at eliminating visceral fat, such as that in the belly, a most dangerous type of body fat.

There have been so many speculations, thoughts and ideas on why low carb diets are effective for weight loss, hopefully this article will bring some clarity.

What Exactly Is A Low Carb Diet?

A low carb diet is a system of eating where carbohydrates are drastically or significantly, cut from the diet, and in the strictest plans, like the Ketogenic diet, carb intake is limited to non-starchy vegetables and some dairy. When ones diet contains fewer carbohydrates, the body no longer gets its energy from the glucose they produce and instead begins to burn fat for energy.

Starch and sugar carbohydrates are substituted with healthy fats and a moderate protein intake. Sugar, pastries, pasta, bread, cereal, beans, or any other starches are no longer allowed, as you will indulge vegetables, fatty foods such as butter, fatty fish, oils and some dairy along with eggs, steak, chicken, seafood and other protein sources.

How Does It Aid Weight Loss?

1. Triggers Ketosis: Eating a low carb diet triggers a process known as ketosis, which is where the body begins to burn fat for energy instead of dietary carbs, which is a very efficient way to burn fat stores and lose weight.

2. Eliminates water weight: People who have gone on low carb diet typically lose quite a bit of weight in the first two weeks, likely, this occurs when water that is tied to glycogen comes off the body and is actually a quite encouraging event that supports the continuation of a healthy lifestyle.

3. Eliminates insulin trigger foods: Starch and sugar carbs are insulin triggers that cause blood sugar spikes that lead to weight gain. While on a low carb diet, these insulin triggers are eliminated so the body can burn fat instead of storing it.

4. They are high in protein: Protein helps keep you full and satisfied so you naturally eat less, it also helps to increase lean muscle mass that promotes fat burning. This is one of the factors that make low carb diets effective.

5. Regulates the appetite and naturally reduces calorie intake: A low carb diet naturally regulates the appetite because all those insulin triggers foods that wreak havoc in the blood stream to cause erratic hunger and out of control cravings are eliminated.


Additionally, Researches from St. Louis and Japan (Banks WA1, Coon AB, Robinson SM, Moinuddin A, Shultz JM, Nakaoke R, Morley JE, et all) found that the hunger regulating hormone leptin is positively affected by the low carb diet’s ability to reduce triglyceride levels in the body, which allows that hormone to work more effectively in regulating the appetite.


When people embark on a low carb diet, their appetite significantly drops naturally, and they naturally feel satisfied with less food, resulting in weight loss as they naturally eat less calories and without suffering and starvation.


Are Low Carb Diets Safe?


This is a frequently asked question, which is common amongst people wanting to embark on a low carb journey. The low carb experience is not for everyone, though it is followed by thousands of people around the world, without any problems.


It may have side effects for some, while others may experience nothing. Usually any side effects are short lived. In general, statics and research shows them to be highly effective for weight loss, and to also reduce risks for cardiovascular disease better than low fat eating plans.


Make sure you understand what a particular low carb diet has to offer before choosing it.


In conclusion, low carb diets aids weight loss by triggering ketosis, a metabolic state where the body uses stored fat as its source of energy.


Low carb diets also do a great job of regulating appetite and naturally allow those following them to eat less, while feeling satisfied and this is another one of the main reasons that the weight loss is so strong and visible.


Low carb diets are not fads, but lifestyles that have helped thousands of people reverse obesity and improve their health. It may just do the same for you.


Stay well and take care!

Join our weight management coaching program and virtually guarantee your success

Click HERE

Weight Loss Secrets They Don’t Tell You

Tired of struggling with weight management. Join our Free Fat Busting Video Series and say goodbye to fat for good


Email Marketing by

Secrets That Weight Loss Companies Don’t Want You To Know


A good secret can be exhilarating and juicy. Often times, entertaining. However, when secrets are used as a means to take advantage of others, those feelings of excitement soon turn to feelings of rage.


Weight loss companies around the globe have been feeding vulnerable individuals their “keys to weight loss” to fuel their own agenda.


Weight loss companies in the United States alone gross nearly $20 billion dollars annually! With over half of the nation on a diet, it appears their marketing concepts are working.


Although some companies have their clients’ interests at heart, many are only focused on the mighty dollar. In fact, they hold a few secrets of their own about weight loss and dieting. If you’re considering going on a diet through a popular program, check out this it’s comprehensive list of secrets weight loss companies doesn’t want you to know before signing your life away!


All That Glitters is Not Gold


Weight loss companies love to portray their product as better than the rest or the key you’ve been missing. Although their statements may sound compelling, the truth behind it all is fictitious.


No doubt you have been exposed to the “lose 10 pounds just by sitting” fantasy as shown on television and online. Weight loss companies want you to buy their product. Therefore, they will exaggerate the capabilities of their new invention in order to push sales. In 2002, a popular company endorsed a similar pipe dream by selling over $155 million dollars’ worth of their product.


Eventually, their promises of “shedding pounds while you sleep” gimmick were exposed. Attorney Tom Carter who worked to justify the hundreds of lawsuits filed towards the company revealed the reality behind the company’s marketing strategy. “They picked DJs to endorse the product who commanded and controlled their audience. It wasn’t just misleading advertising, it was false.”


Carter, along with the hundreds of individuals who filed lawsuits against this company, found their day of reckoning when the company lost its reputation and was taken out of business.


Weight loss companies are businesses at the end of the day. They feed consumers these fantasies of being able to lose weight with minimal effort.


People, naturally, feed into the glamour. Essentially, their product can be likened to a raw apple coated in gold. It may appear fantastic on the outside, but inside, it’s useless and harmful.


On the subject of false advertising, many weight loss companies say that their products are 100% natural, and holistic.


They also claim to be effective simply because they are government approved. What you might find surprising is that, although they may package their products as being government approved, that doesn’t guarantee their safety.


The Dietary Supplement and Health Education Act does not expect companies to prove their effectiveness through tests, surveys or research. This means that companies can endorse a product that may not really work.


This solidifies the importance of consulting with your doctor prior to taking dietary supplements or signing up for a new program. Extensive research on your part is also vital in order to determine what works best for you.


Coinciding with false advertising, many weight loss companies preach the notion that you can obtain an x amount of results in a short span of time. This marketing scheme provides people with the idea that they can be fit and healthy without putting in the necessary work.


The truth is, changing your body structure, losing weight and living a healthy life requires work. Weight doesn’t magically fall off simply by sleeping, taking a pill, or standing. It requires determination, endurance and of course effort.


Weight loss companies have made a fortune tricking people into believing that major lifestyle changes are effortless.


There are plenty of weight loss companies dying to capitalize off your vulnerability. They use strategic marketing plans to real you in and take your money.


Although there are some valuable companies on the market, it’s imperative for you as the consumer to use your noggin!


Sure, weight loss companies offer some valid advice, but your journey to wellness isn’t a one-stop trick. Consult with your doctor, analyze your body and make the best decision for you. Remember, the best secret to weight loss is putting in an honest effort and taking action.


Try our coaching program to improve your chances of getting healthy without all the weight loss gimmics. Visit us Here

Fitness tips for busy Professionals

Free weight management videos, sign up and let the fat burning begin


Email Marketing by


5 Better Fitness Tips For Busy Professionals


Professionals can attest to just how bad working can be on your health. Whether it’s sitting at a desk for eight hours, looking at a computer screen or spending your work day on your feet. We risk repetitive strain injuries, stiff joints, sore knees, eye strain, and back pain. One of the biggest risks of our working life, though, is weight gain, especially for busy professionals.


Their busy and turn to sugary food to keep them going and it’s difficult to break the poor nutrition habit. There is good news, though, here are five fitness tips for the busy professionals among us.


1.Sleep Well

It’s the greatest thing you can do for your health. Not only does it improve your focus on overall performance the following day, but it means you are more likely to make the right dietary decisions. When you choose the right foods you feel better, you’re more likely to have the energy to do those exercises, your mood improves, and it can even influence your sex life. A good mattress is also essential for a good nights sleep. Pick one up Here


2.Plan Well

If you want to maintain your fitness you have to plan ahead. One of the biggest downfalls of any lifestyle is the inability to maintain it. So, if you know you’re prone to grabbing junk at lunch, make sure you prepare your lunch the night before (the same goes for your breakfast and dinner). If you constantly forget to grab your gym bag, leave it at the door or somewhere you will see it for when you need it. The magic number when it comes to moderate exercise is 150 minutes – it is easier to achieve than you think.


3.Switch Up Your Commute

Provided you live fairly close to your workplace – you can leave the car at home and hop on a bike or just walk. Not only will it save you money, it also helps protect the environment. Look at you, thinking of others and improving your health!


4.Lunch Break Performance

If this isn’t possible, consider going for a walk on your lunch break – the fresh air will do you good. You can walk to a park to eat lunch or walk to a healthy eatery where you know there’s time for you to dine well and get your steps in. It will also provide you with an energy boost, you will find your afternoon at work goes in quicker, too.


5.Travel Well

If travel is a regular part of your business, then you know just how difficult it can be to exercise and to eat well. The first thing you should do is start keeping a food diary – then you can track what you’re eating while traveling, as it’s easy to lose track. When it comes to exercise, check ahead to see if your hotel has a gym. If it doesn’t, you can track a path to walk or jog and see if there is a gym in the vicinity.


Work gets busy, but there are plenty of ways you can find time for fitness. In addition to the tips above, you can skip the elevator and always choose the stairs. You may be surprised at how many calories you burn doing the housework. To save time, try to find a gym that’s on your way home from work – you can slip in a few nights a week for a quick workout. Start your day with a short yoga session, eat a healthy breakfast, and tackle the day with the energy and vigor it deserves.


Low carb tips for people with diabetes

Join our list and get free videos for weight management. Let the sugar begin dropping


Email Marketing by



4 Low Carb Tips For People With Type 2 Diabetes


Over 29 million (9.3%) of Americans have diabetes, according to a report released by the Centers for Disease Control and Prevention. Of those with diabetes, one in four doesn’t know he or she has it. According to the National Diabetes Statistic Report, 1.7 million people 20 years or older were newly diagnosed with diabetes just in 2012.


The most common form of diabetes is Type 2 Diabetes, which causes the body not to produce insulin properly. Many diets have been proposed to help cope with the disease, but studies published by the National Institute Of Health and on have shown that diets low in carbohydrates have proven to be more effective at weight loss among people with Type 2 Diabetes, as well as effective at maintaining blood sugar levels.

Get Great Sleep here

The reason for this is pretty simple. Your body converts carbohydrates into glucose, which raises your blood sugar. Refined carbohydrates, like white bread or white flour, is processes basically in your body as refined sugar, and converts faster into glucose than unrefined carbs, like whole grains and fruit, which slow the conversion process down.


So if you consume lots of carbs, particularly refined carbs, you may produce more glucose than your body needs, and that glucose is converted into fat. This is especially dangerous for diabetics, not just because it can cause a spike in blood sugar, but once the body begins converting glucose into fat, the blood sugar can then quickly drop again.


Here are 4 tips to help people with Type 2 Diabetes to stay healthy and maintain better blood sugar while on a low carb diet.


1.Do The Numbers


According to the CDC, most Americans consume about 50 ­ 60 percent of their calories in carbohydrates. Therefore, for a 2,000-calorie diet, that would be about 275 grams in carbs. Try cutting down to 30 ­ 40 percent of your calorie intake, so about 125 grams of carbs for a 2,000-calorie diet. This will not only help keep the fat off, but will keep the blood sugar from dropping.


2.Choose Carbohydrates Wisely


Stay away from refined carbohydrates, as they will cause your body to produce more glucose quickly than it has insulin to keep up with it. That extra glucose will become fat. So skip the pasta course, and focus instead on fiber rich fruits and vegetables, like blackberries or leafy greens. Also, choose whole grains, which contain important minerals like selenium, potassium, and magnesium, and avoid refined sugar as much as possible. Replace that delicious candy bar with some equally delicious raw almonds. Ok, maybe they’re not delicious in exactly the same way.


3.Eat Lots Of Low Fat High Protein Foods


Go to bean town. That means all kinds of beans ­ navy, black, pinto, lentils, all are high in protein and low in fat. Tofu is an excellent choice, as are lean meats, like chicken and fish. Salmon is particularly good choice because it also contains high levels of good omega­3 fats. Also of these choices don’t contain any carbs. Nuts make a great high protein snack, which also contain rich omega­3 fats. You can also try dairy and yogurt as good protein options.




While not technically a food choice, exercise is extremely important for the diet to work and for you to maintain healthy. Studies have shown that sedentary lifestyles can actually worsen diabetes, as well as heart disease, and weight gain, which only makes it worse.


Exercise helps you lose weight, relieve anxiety, and speed up your metabolism. All of which will help you keep the fat off and keep the blood sugar stable. Exercise is also a great energy booster. Even moderate exercise like regular walking is one of the best things you can do to maintain a healthy diet.