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Low-Carb Recipes To Kickstart Your Keto Diet 2019

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Low-Carb Recipes To Kickstart Your Keto Diet 2019

Low-Carb Recipes To Kickstart Your Keto Diet 2019

Keto Lasagna

There’s nothing like having a cheesy, meaty slice of lasagna for dinner. Most traditional recipes, however, pack in the carbohydrates. But all it takes is one easy swap — regular lasagna noodles for zucchini slices — to make it keto-friendly! At only five ingredients and five net carbs per serving, this is one ketogenic recipe you’ll want to make again and again.

wouldn’t call my family “dysfunctional” per se, but we fight over lasagna, and the battle tactics are limitless. Pushing, shoving, words that cut deep, unnecessarily long silent treatment, you name it. I’ve thrown and received countless elbows scrambling to reach the coveted corner piece before my siblings, and cousins get there. That ooey gooey mozzarella with the golden crisp does crazy things to people. I never even thought of a keto lasagna.

The thing is, lasagna noodles are so not keto friendly.

While avoiding lasagna induced hand-to-hand combat could be considered a positive thing, I had really started to miss our go-to family get together dish.

The taste, the smell, the glorious feeling of victory when you score the piece your sister had her eye on.

For me, this was always the hardest food to say no to after cutting carbs out of my diet.

When I snagged a copy of the Dinner in Five cookbook, I was overjoyed to find a low carb lasagna recipe.

Like, drop everything and run to the grocery store level of joy and excitement.

The recipe was a dream come true for a few reasons:

  1. Only five net carbs. This lasagna is totally safe for a ketogenic lifestyle! All of the high carb ingredients were replaced with low carb alternatives. The lasagna noodles? Thinly sliced sheets of zucchini. The sugar-laden pasta sauce? A low carb marinara. Keeping the carb count minimal can be challenging when recreating comfort food dishes, but at only five grams of net carbs, this is definitely a winner.
  2. Only five basic ingredients. In my day to day cooking, I embrace the idea of minimalist cooking. Just keeping it simple makes ketogenic cooking easier to stick with and more enjoyable. Choosing high-quality ingredients that pack a lot of flavors allows you to create great tasting food without doctoring it up too much. I’m not personally a huge fan of complicated recipes that have an excessive list of hard to source ingredients, so I was stoked to have only five things to buy. Less is more!
  3. So. Damn. Delicious. Everything about this dish was on point: the taste, the texture, the smell. I LOVE THIS DISH! Even though the main ingredients are swapped with healthy alternatives, it didn’t taste like “diet” food or feel restrictive. It completely transformed the simple ingredients into something amazing and beautiful: lasagna where I had dibs on every corner piece. It totally hit the spot. You bet your ass I’ve made this keto lasagna more than once.

The Dinner in Five cookbook is all about minimalism. The concept is brilliant: every single recipe has five ingredients or less and five net carbs or less! If you are struggling to brainstorm low carb dinner ideas and want something easy, this was tailor made for you. If you are on the keto diet or just trying to cut back on carbs, you will get a lot of value out of this cookbook.

Like the keto lasagna, the recipes are simple, satisfying and easily accessible. You won’t have to order any specialty ingredients online or scour several different grocery stores to make these recipes. These are ingredients that are on the shelf at your local grocery store.

But the coolest part about this? They are creating a series of cookbooks based off of this concept! That means it’s not just dinner, but breakfast and lunch too. With each recipe maxing out at five net carbs per serving, you could pick any combination of breakfast, lunch, and dinner from the cookbooks and be well under your carb limit for the day. That takes a lot of the guesswork out of counting carbs!

Vicky, the mastermind behind the recipes in these books, hinted that there might even be a Dessert in Five on the horizon! Love it! (Update: Dessert in Five is a real thing now!)

Be sure to check out the “In Five” series and use the coupon code “KETOGASM” for 10% off until October 16:

I loved this recipe and the concept of the series so much, I reached out to Vicky to ask permission to share the keto lasagna from her book. Lucky for you, she said yes! Enjoy!

Keto Lasagna with Zucchini Noodles [Recipe]

Use zucchini noodles and a low carb marinara to enjoy lasagna without the carbs!

Course                                             Main Course
Cuisine                                             American, Italian
Special Diet                                     Gluten-Free
Prep Time                                        15 minutes
Cook Time                                       30 minutes
Total Time                                       45 minutes
Servings                                           4 Servings
Calories                                            544 kcal

Ingredients

  • 16 oz ground beef
  • 1 cup Rao’s marinara sauce
  • 1 zucchini large
  • 10 oz ricotta cheese
  • 4 oz mozzarella cheese shredded

US Customary – Metric
Instructions

  1. Preheat oven to 350 degrees F. Peel zucchini into strips and leave out the seedy core. Salt and let sit for 15 minutes and blot with paper towels.
  2. Brown ground beef in pan and add marinara. Season well with salt and pepper.
  3. Layer into a small casserole dish: meat, zucchini, ricotta, meat, zucchini, ricotta, mozzarella.
  4. Cover with foil and bake for 30 minutes. Broil uncovered for 2-3 minutes to brown the top.

Download recipe free

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Your 7 Day Keto Kickstart and Meal Plan

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Your 7 Day Keto Kickstart and Meal Plan

Keto Diet Meal Plan

So you have found the Ketogenic Diet. You have figured out your macros and you are itching to get started. Here is a 7 Day Ketogenic Diet meal plan for one week of eating. If you are just getting started with a keto diet use this basic plan to help get going.


Download free Keto meal plan




I just started MONTH five of a ketogenic diet(45 lbs lost). *Update- I am now entering month 11 of my own Ketogenic Diet journey and I am now down 80 pounds! 260 down to 180!

I’m by no means an expert. I am now 46 years old and I have spent my entire life trying to lose weight. Ironically I have also spent years learning about nutrition and exercise. I thought I knew stuff. I really didn’t.

Figuring out macronutrients just comes naturally to me as I have done it so much over my life. By following a keto diet this is the first time I have seen any real success in losing the unwanted pounds. This despite years of working out and being active.

I have had a very successful go of it so far, and I feel that a lot of you who are trying to get started with a ketogenic diet may get overwhelmed and confused with all of the numbers and information that is coming at you. Hence this ketogenic diet meal plan. It is what I am doing to keep things simple. I am a guy. I need simple.

For me I think that success with a keto diet is found with having some base meals and adding some variety later on if needed. Hell I eat the same thing pretty much every day. Not too exciting but losing 45 pounds in 4 months IS exciting, so I am sticking with it. If it isn’t broke, don’t fix it.

7 Day Keto Diet Grocery List




The daily meals will be bacon and eggs, chicken with vegetables, and beef with vegetables. This are base meals and will provide good macros for some people. For others who need more food(fat) you can just add a keto friendly snack or 2 to get your macros up to where they need to be. This is what I need to do.

  1. A dozen eggs.
  2. A package bacon.
  3. Butter. (real butter)
  4. A pack of boneless SKIN ON chicken thighs
  5. 1 onion.
  6. 1 bell pepper (Green, red, yellow, that’s your choice.)
  7. Two bulbs of garlic. (Optional, but very heart healthy.)
  8. A big bag of mixed frozen vegetables, at least 12 cups worth. If you are not sure what to get, just pick something else that’s keto friendly like frozen broccoli.)
  9.  a bag of almonds, a jar of almond butter (very expensive – cheapest I can find is 10$ for 750g at Costco).
  10. A package of beef. You want to find some kind of beef that you can imagine cutting/dividing into 6 equal portions of about 5.5 ounces each(a bit bigger than a deck of cards.)

I Am Actually Cooking. Well…Some

I am not much for cooking but I am doing better. A ketogenic diet meal plan does work better when you have food ready to go. It takes the guess work out of things and we need to keep this as simple as possible in order to have success with the keto diet.

  1. Put the 12 thighs in to the oven with all the cloves from a bulb of garlic. You should separate the cloves, but you don’t need to skin them. The heat from the oven will do that nicely, and you can peel them when you eat it.
  2. While the thighs are cooking, hard boil the eggs. Then set them aside to cool.
  3. Take a skillet, put some butter in it, and then fry up the bacon. (Note: Some might argue that the butter isn’t needed. In my experience you can either grease up that pan somehow, or your first strips of bacon will come out burnt.)
  4. Dice up half the onion, save the other half for next week.
  5. Cut up the pepper
  6. You might need to take the chicken out at this point. If it’s done, pull it out, and let it cool.
  7. In the skillet (I love to use the bacon grease as a base) sauté the pepper and half onion, and another bulb’s worth of garlic cloves. (leave the skin on, just like before.)
  8. Add the beef and brown it.

Getting The Keto Meals Together

  1. Wash/rinse out 12 containers.
  2. In 6 of them, put 2 chicken thighs each. Share the garlic between them, and evenly divide the fat juice.
  3. In the other 6 evenly spoon out the beef/pepper/onion mix.
  4. Take the veggie blend, evenly pour it across the 12 containers, right on top of the meat.
  5. Put them all in your fridge. If you have minimal fridge space you could just put some in there, and then rest in your freezer. Just pull another out when you pull from the fridge.
  6. Pull out six plastic bags and put 2 hard boiled eggs in each.
  7. Evenly divide your remaining bacon by 6.
  8. Now brown bag it, and put it in your fridge.

The Macronutrients of the Ketogenic Diet Meal Plan

Right now you have 6 day’s worth of ketogenic meals in your fridge

  • 6 bags with 2 hard boiled eggs and bacon
  • 6 containers of thighs/veggies
  • 6 containers Beef/Veggies

Okay so this is only 6 days. Make extra for day 7 OR you can try to get creative and plan your own meals. Ruled.me has some awesome keto recipes if you are feeling brave.

*I messed up. The macros of each “meal” above are too high in protein and too low in fat so reduce the amount of meat in each meal by about half AND add 1-2 tablespoons of olive oil to each meal(or some cheese). Please forgive me!!

For this basic ketogenic diet meal plan I am going to use the following macronutrient profile that I helped someone set up for themselves:

Total calories- 1570

  • Net carbs  – 20g per day
  • Protein      – 80 g per day
  • Fat              – 130 g per day

Now divide each of those by 3(for 3 meals per day) and you get:

  • ≈7 net carbs per meal
  • ≈26 grams protein per meal
  • ≈44 grams fat per meal

Omg, so much math! If you halve the protein in each meal you will be pretty close to these totals PER MEAL! 

Personally I need more protein and fat each day and so will some of you. So I add in some snacks, cheese, or keto fudge during the day to get my macros up where they need to be. I also drink homemade Bulletproof coffee which for me is:

  • 1 cup coffee
  • 1 tbsp coconut oil/MCT Oil
  • 1 tsp butter
  • 1 tbsp full fat coconut milk(in a can)

This adds about 25g of fat to my day.

The nuts and almond butter are there in case you find yourself having cravings. Between staying on top of your water intake and small snacks of these you really shouldn’t be overly hungry. If you got hungry on Day One between breakfast and lunch, or lunch and supper while you’re still at work—then portion out some nuts (15 of them ).

You may also want to consider adding these fat boosting strategies:

  • Full fat cream, butter, coconut oil, MCT oil in your coffee.
  • Put a tablespoon of mayonnaise on the chicken while it’s baking.
  • Top the vegetables with some cheese before reheating.

Salt and Electrolytes With The Keto genic Diet

It’s  also worth pointing out that you may want to consider taking a multi-vitamin with the ketogenic diet meal plan. It is very low on Vitamins B1, D, E, and K. Calcium, Magnesium, Manganese, and Potassium are also very low, but we need to manage those as part of our electrolyte strategy anyways on keto.

Do not omit essential electrolytes: Sodium (Na+), Chloride (Cl-), Potassium (K+), Magnesium (Mg++), Calcium (Ca++), Phosphate (HPO4–), Bicarbonate (HCO3-). Lack of electrolytes or more pointedly the bodies primary electrolyte sodium (aka Salt) is responsible for lethargy, brain fog and keto flu symptoms on high fats diets.

You should be aiming for at least 8 cups of water a day. I have a 600ml bottle and I empty it at least 10 times a day. That is a lot of water and yes I am going to the bathroom a lot. Carbs hold water, so with minimal carbs this will speed up the flushing of water. So even more bathroom breaks.

Also do not discount the importance of sleep! It plays a huge part in every aspect of your life.

But How Do I Keep Track All of This?!

The “easiest” way to actually track your eating(and thus your macros)  for your ketogenic diet meal plan is to set up a free account with MyFitnessPal. This app is both web based and/or you can use it with your phone. I cannot stress the importance of tracking what you eat. Doing this has made all the difference in the world for me and is a huge part of my keto diet success.

Once you get your account set up you just enter the food you eat and the app calculates your total consumption for each macro and your total calories. There is also a “bar code scanner” as part of the app. You use your phone to “scan” the bar code of the food you are eating and it enters it into your daily eating plan. Genius!

Choosing a Weight Loss Program 2019

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Choosing a Weight Loss Program 2019

Weight Loss Program




When you’re looking for a weight loss program, it’s wise to look for one that will meet your needs and set you up for long-term success.

In general, look for programs that focus on steady weight loss — about 1-2 pounds a week.

While you’re choosing a program, ask these questions:

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  • Does the staff include qualified counselors and health professionals such as registered dietitians, doctors, and exercise physiologists?
  • How limited are the food choices?
  • Who sets your weight loss goal: you, or someone else?
  • What percentage of people complete the program?
  • What is the average weight loss among people who finish the program and at one year?
  • What percentage of people have problems or side effects? What are those problems?
  • Is there a maintenance program to help keep the weight off once you lose it? Maintaining weight loss is important, so there should be a plan for this.
  • What is the total cost, including any foods or supplements that are required?

If you plan to lose more than 15 to 20 pounds, have any health problems, or take medication on a regular basis, talk to your doctor before you start any weight loss program.

Choosing a Weight Loss Program 2019

If you plan to use a very-low-calorie diet, definitely see your doctor first and check in with him/her throughout your diet.

Losing Weight Without Fad Diets




If you’ve followed a fad diet, you have plenty of company. But have you been able to stay on these deprivation diets for a long time? And if you did lose weight, did the pounds stay off once you went back to your usual way of eating?Fad diets don’t help you keep off the weight in the long term. So what does work? The best diet is not a diet at all, but a way of life that includes food you enjoy, exercise, and healthy habits.Here’s some simple, straightforward advice.

Choosing a Weight Loss Program 2019

Variety is Key

Just as a car needs the proper gasoline to make it run, a body needs a healthy diet to develop properly. That means the right balance of protein, carbohydrates, and fat — as well as a host of other nutrients.

When you go on a fad diet and exclude necessary nutrients, you’re putting yourself at risk for becoming ill. Getting too little of any nutrient may not cause an immediate problem. But if it’s lacking for a long time, you may find you have health problems.

Practice Portion Control

Food servings have grown larger and larger over the years. And fast-food restaurants aren’t the only places you’ll find supersized meals. Researchers have noted that from 1970 through the 1990s, portion sizes of hamburgers, burritos, tacos, french fries, sodas, ice cream, pie, cookies, and salty snacks increased — whether the foods were eaten at home or at restaurants.What does a healthy serving size look like?




  • A cup of fruit should be no larger than your fist.
  • An ounce of meat or cheese is about the same as the size of your thumb from base to tip.
  • 3 ounces of meat, fish, or poultry (a normal serving) is about the size of your palm.
  • 1 to 2 ounces of nuts equals your cupped hand.

Then, Follow These Simple Strategies

Here are some simple tricks to scale back your portions (and calories):

  • Serve your meals on salad plates instead of large dinner plates.
  • Store snack foods in tiny sandwich bags. When ordering out, share your entree with a friend.
  • Ask for a kids’ meal or small size at a fast-food restaurant. Never go for a supersized portion.
  • Eat a variety of foods. Make sure your diet includes lean protein; complex carbohydrates such as whole grains, fruits, and vegetables; and “good” fats like omega-3 fats from fish and monounsaturated fats from avocados, nuts, and olives or olive oil. When you go on a fad diet and exclude necessary nutrients, you’re putting yourself at risk for becoming ill. Getting too little of any nutrient may not cause an immediate problem. But if it’s lacking for a long time, you may find you have health problems
  • Say no to bad fats. Minimize how much saturated fat you get from animal sources, and eliminate trans fats from the fried foods, snacks, and fast-food products you eat.
  • Get Plenty of fruits and vegetables. How many depends on your age, sex, and activity level. A good reference point for adults is 2 to 3 cups of vegetables and 1.5 to 2 servings of fruits a day.
  • Exercise at least 150 minutes each week. This can be divided into smaller blocks of time. For example, you could do a brisk walk for 10 minutes three times a day for 5 days to reach 150 minutes.
  • Clean out the kitchen! Toss out high-calorie, high-fat, sugary foods that will tempt you to overeat — chips, cookies, crackers, ice cream, candy bars, and the like. Then, fill your fridge and cupboards with lean protein, fruits, vegetables, whole grains, legumes, nuts, seeds, good fats, and fat-free or low-fat dairy products.
  • Eat smaller meals more frequently. Aim for five to six mini-meals per day. Space your meals every 3 to 4 hours. Try taking low fat cheese and whole-grain crackers to school or work for a snack, or eat a tablespoon of peanut butter with one slice of whole-grain bread. Find foods that are healthy and that keep you full.
  • Fill up on the good stuff. Pile on the salad and super servings of green beans, broccoli, cabbage, kale, or other low-calorie vegetables instead of high-fat foods, breads, pasta, and desserts. If you’re still hungry after a meal and you want seconds, go for veggies.
  • Snack on berries. Dark berries (blueberries, blackberries, cherries, and raspberries) are rich in healthy antioxidants. They’re also low in calories and fat and high in fiber.
  • Avoid “empty calories.” Steer clear of sugar-containing sodas and fruit drinks. If you need more information on weight loss and dieting, talk to your health care provider or a registered dietitian. Ask your doctor about your “ideal” weight and the number of calories you must eat to lose pounds and maintain an ideal weight. Also, ask friends, family, or co-workers to join you as you work to change your eating habits and pare down your weight. Sticking to a weight loss plan is much easier when you have someone to support you.



Diet trends for 2019: What to try, what to skip

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Diet trends for 2019: What to try, what to skip

What to try, what to skip 2019

Losing weight and getting healthy is always a top New Year’s resolution. If you’re hoping to revamp your diet in 2019, there’s certainly a long list of eating plans to choose from, and like every year, trendsetters are pushing a number of strategies that promise big results but don’t always deliver.

From the popular high-fat, low-carbohydrate ketogenic diet to the mindful eating style of listening to your body’s hunger cues, we round up some expert advice on which diet plans may work best for you in the new year — and which ones to leave behind.

Ketogenic diet

The ketogenic or keto diet was big in 2018 and experts predict the trend will continue through the new year.

The diet involves drastically reducing your intake of carbohydrates and replacing them with fats, forcing the body into a state of ketosis — when you burn fat instead of carbohydrates for energy.

The notoriously restrictive diet calls for its followers not only to reduce intake of unhealthy carbs like sugar but also those that are normally considered healthy, like most fruits and certain vegetables.

While research shows that a ketogenic diet can help control seizures in children with epilepsy and may be beneficial to people with type 2 diabetes, dietitians generally do not recommend it for weight loss.

“It’s not typically something that can be sustainable over time,” Kelly Hogan, a registered dietitian and clinical nutrition and wellness manager at the Mount Sinai Dubin Breast Center, told CBS News. “Any diet that’s going to set forth rules and severely restrict food intake is going to create fear around certain foods. In this case that food category is carbohydrates. Any type of diet like this gives me pause because it can promote disordered eating and an unhealthy relationship with food.”

Paleo + vegan = “Pegan” diet

Diet trends for 2019: What to try, what to skip

Mark Hymen, M.D., director of the Cleveland Clinic Center for Functional Medicine and author of the book, “FOOD: What the Heck Should I Eat?” introduced the world to the “Pegan diet” a few years ago and it’s been growing in popularity.

This diet plan combines aspects of a vegan diet, which avoids all animal products, and the Paleo diet, which focuses on consuming the types of foods our ancient ancestors supposedly ate during the Paleolithic era.

“It’s really simple,” Hyman told CBS News in an interview earlier this year. “Eat foods low in sugar and starch. Eat lots of plant foods. If you’re going to eat animal foods, eat sustainably grown or harvested foods. Have foods that have lots of good fat, like nuts and seeds, olive oil, avocados.”

A good place to start, he says, is to read the ingredient lists on the foods in your cupboard.

“If you have an ingredient you would cook with, like salt and pepper, great,” Hyman said. “If it’s butylated hydroxytoluene, you’re probably not going to have that in your cupboard and sprinkle it on your veggies.”

However, Kelly Hogan notes for some people, the diet may not be sustainable in the long-term.

“I think you really have to think about why you’re doing it in the first place,” she said. “If you’re following a vegan diet because you are passionate about animal rights, that’s great. But if you’re following a vegan or Paleo diet solely for weight loss or you think it will change your body in a way that society deems more ‘acceptable,’ then we have to think twice about something like that because these diets are so restrictive.”

Intermittent fasting

Intermittent fasting is another trend that has been gaining more traction in recent years.

This diet plan isn’t so much focused on what you eat but when. For two non-consecutive “fast” days each week, intermittent faster abstain from eating except for one small meal of just 400 to 500 calories for women and 500 to 600 calories for men. For the remaining five “feed” days, you can eat whatever you want.

Research shows intermittent fasting can lead to weight loss, with one study showing alternate-day dieters can lose an average of 10 to 30 pounds in about eight weeks. Other studies found this type of diet, along with regular exercise, may be beneficial for lowering LDL or “bad” cholesterol levels and blood pressure.

However, abstaining from food can be difficult for obvious reasons and some people may be better suited for this type of diet than others.

“I may recommend intermittent fasting as a strategy for weight loss patients who are focused, determined, and motivated in improving their health goals,” Nancy Z. Farrell, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, told CBS news.

Hogan also worries that this style of eating could lead some to disordered eating habits.

“Some people swear by intermittent fasting and it works for them and that’s great. I would never tell them to stop, but it’s not something I would ever outright recommend to a patient because it’s promoting a weird relationship with food where you’re not allowed to eat at certain times and have to eat during others and that’s not a road I would ever want anyone to go down,” she said.

Eat more plants

“One trend that I love that we’ve been seeing and that I think will continue through next year is people eating more plants,” Hogan said.

According to the USDA, most adults should be getting 3 to 5 servings of vegetables and 2 to 4 servings of fruit per day. Put more simply, half your plate should be filled with produce.

Incorporating more plants in your diet doesn’t require any drastic changes, Hogan says.

“It’s all about replacing an animal product here or there with a plant product or really focusing on including plants in every meal. Maybe try a meatless Monday to designate a day to experimenting with new plant-based recipes so you can learn what you like and different combinations of food that you might not have tried before.”

Practice mindful eating

Mindful eating is an emerging diet trend that both Hogan and Farrell hope is here to stay. The concept is simple: You listen to your body and eat when you’re hungry and stop when you’re full.

“This gets away from black-and-white thinking when it comes to food, and putting all food on a neutral playing field,” Hogan said. “For example, kids, before they come entrenched in diet culture, they very simply eat when they’re hungry and stop when they’re full and have what they feel like. That’s what intuitive, or mindful, eating is bringing us back to.”

Hogan says this style of eating can foster a more positive relationship with food, which can greatly increase quality of life.

Farrell notes mindful eating also encourages people to slow down and actually enjoy their food.

“Mindful eating helps to increase our awareness of our thoughts, feelings and sensations rather than simply putting more food into our mouths,” she said. “We are such a fast-paced world and we eat on the run. School lunches are timed, we eat while driving, we eat while working at our desk. Mindful eating helps us to focus on the nurturing aspect of nutritionally healing our body through total wellness.”

Oils To Treat Autism, Epilepsy, And Cancer Are All Unique 2019

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Access to cannabis oil is NOT the most important part to the equation and might actually do more harm than good if not done the right way.

Dale Jackson Talks About How Different Oils Are Needed For Each Case

Medical cannabis is a growing fight as families across America attempt to get help for their children and loved ones for a variety of illnesses and afflictions. 

Access to cannabis oil is NOT the most important part to the equation and might actually do more harm than good if not done the right way.

Hear me out on this one first before you jump ahead. In this article I’m going to attempt to address two very important points in the whole “Medical Cannabis” movement.

1) The legislative fight

2) The actual medical treatment of your child or yourself. 
In either of the above cases, access to cannabis oil is of the utmost importance, however I will argue that the proper type of “access” is the most important part to that equation. Not only is the right type of access very important but the current level of access that most parents and patients currently have in this country could also serve as the biggest threat to the movement that those of us leading the charge across the country face. Let me explain.

In order for our movement to legalize medical cannabis oil to truly be successful we must show and demonstrate how effective cannabis oil truly is as a legitimate medicine. As I have tried to explain in this post on Facebook , all cannabis oil is not the same. As a movement and those leading it, we must understand that the average parent/patient doesn’t fully understand all the finer details of what makes cannabis oil an effective medicine.

The average parent has simply heard about how “Cannabis Oil” has helped X, Y and Z child on the Internet. 
Where do they start to find access to this potential medicine for their child?

Let’s assume, for a second, that they start where everyone starts…. a simple Google search. Here they find a variety of links for “CBD oil” available at a variety of local “health stores” just right around the corner. They may also find a few links to the few providers the have set up operations to sell and ship “hemp oil” around the country. These companies may include those supplying oils like Charlotte’s Web, Haleigh’s Hope or Palmetto Harmony.

These oils and companies have truly been a life saver more thousands of families around the country and we all owe them and their creators a debt of gratitude! These companies have served a huge role in helping to educate the country on the effectiveness of the cannabis plant to treat a variety of illnesses, specifically epilepsy.

This leads me to my main point. Those of us in the industry truly believe that cannabis oil is a REAL medicine and for society to truly take us seriously we must start treating it like a real medicine. How is real medicine treated today?

1) Specific medicine is prescribed to treat specific conditions. 

2) Doctors prescribe a specific medicine and then their staff of assistants and pharmacist help the parent/patient receive the medicine and then help them answer their questions about dosing and any potential side effects of said medicine. 

This is the area that is greatly lacking in most areas of the country that have not passed extensive medical cannabis oil laws. In most areas of the country parents/patients are still left lacking for support and guidance when it comes to finding the effective medicine/oil for their family. Most all are left having to go to the “black market” in some way. This looks differently depending on what state you might live in. Obviously, I know most about my home state of Georgia but there are many states that look a great deal like Georgia, the latest being our neighbor to the west Alabama. In Georgia and Alabama, our state legislature have passed laws that allow parents to possess oil and treat our families but they have left us with absolutely no legal way to actually purchase said oil.

Just for a second let’s just agree to ignore the lunacy of this situation and discuss the reality that we are faced with here in these states. What is a parent to do? Who is here to help those parents know what type of oil their family needs or where to get it? Do they go and buy legal “CBD oil” at the health store down the street? Do they order online from one of the suppliers (Hemp oil legally) mentioned earlier?

If they are dealing with epilepsy then obviously this is the route that would more than likely be the best option for them and more than likely will be a very effective route.

However, what about the other patients that aren’t dealing with epilepsy? For myself as a parent, I’m concerned most with treating my sons autism with cannabis oil.
(To read and listen to Dale’s story, you can click here for his interview.)

Will those oils be effective for my son? Still yet, if those oils are effective for my son, are they effective for ALL autistic patients? What system is set up to help guide the parent to know the difference? I cannot speak for all of the online businesses because I’ve only done business with one of them after learning that I could legally order online and that their oils might be effective for my son and his autism. I visited the site, went to the page that had a list of different oils and selected a bottle, paid for it and then it was shipped to my house.

The missing part to that transaction was the part where I was asked what condition I as a parent was attempting to treat. Where were the instructions on dosing?

Where was the disclaimer letting me know that while there are little to no known negative side effects associated with cannabis oil, this particular bottle of oil that can legally be shipped across the country MIGHT not be the specific strain/ratio best for my family? As a parent where do I turn to find that information or better yet where do I turn to find the right and effective medicine that is best for my family?

Here’s the meat and potatoes of my point and this article. 

What are we doing as leaders in the industry to help educate parents/patients on the difference of the oils out there?  

Let’s walk out a very real and possible outcome from my experience if I was just the average parent. My wife and I waited to treat my severely autistic son for nearly 18 months after learning that it might help him because it was illegal to do so. Once we made the decision to cross that line in the sand we went the only route we knew about at that time and ordered the oil online.

Right after we placed our order we found out that “hemp oil” which is very high in CBD has been shown to actually increase negative characteristics that come along with autism.

This information came to us, not from the company that we had ordered from but simply because I’m deeply involved in the legal fight here in Georgia and gained access to this type of information after the fact. What if I was that average parent though? I would have made a HUGE decision to break the law, purchased the only oil that I could find legally, tried it for who knows how long, only to be greatly disappointed in its effectiveness.

It’s at this time that I would have more than likely come to the conclusion that this whole movement was a joke and a scam!

All because I had access to some wonderful oil that is extremely effective for those with epilepsy but not for every condition and especially not for severe cases of autism.
In my case and for many others out there, this type of “access” could have been detrimental to the whole movement. Just imagine if I had went down the street to health store and purchased “CBD oil” how disappointed I would have been in its effectiveness!

So what is the solution? Once again, I can only speak about my first-hand knowledge of how things are here in Georgia and what we have done. Since the law here in Georgia requires parents to either find marijuana on the street and  then process it down to oil in their kitchen or travel to other states and attempt to find it on the black market there illegally (a resident of Georgia cannot legally purchase medical cannabis oil in other states either!).

We have set up a group of families here in Georgia that are very knowledgeable concerning the oil and what the different types of oils can treat. We then traveled to a variety of states and developed relationships with “people” that have agreed to help us find access to the oil that we need. When a family here in Georgia has finally been convinced that “cannabis oil” might be a possible solution to the condition their family faces they come to our team. We then evaluate the condition they are wanting to treat, then give them a recommendation on the type oil they need, then help them find access to that particular type oil AND then most importantly help them answer the questions they have actually administering said oil.

In my opinion this is the right type of “ACCESS” and when it comes to convincing society as a whole and also getting more laws passed across the country, is something that needs to be done by the industry as a whole and I hope is already being done. Again, I can only speak about my personal experience here in Georgia.

The last thing the industry needs are parents that are not accustomed to breaking ANY laws finally work up the courage to finally do so and then come to the conclusion that it was all a hoax or worse a scam, simply because they had “access” to oil but not the right oil for their child and no one was there to tell them that there are other options for different conditions. What we need for the movement at large are parents that have had success using the oil out there telling others about their success not parents that have been left to figure things out on their own, been disappointed with the results and are now telling everyone they come in contact with that its all a joke or a scam.

We know that cannabis oil works for a variety of conditions and we know that it really is medicine but for the sake of our movement, we must protect and guard the way in which people find access to oil. Just “any way possible” might do more damage than good for the movement.
In conclusion, I want to be extremely clear on this one thing in case there is any confusion.

This is in no way to criticize any particular oil out there but rather point out the differences and the importance of and the role education plays in the movement. I’m sure that even “CBD oil” at health stores is a good multivitamin for most and I know for a fact that the “hemp oils” mentioned have saved thousands of lives around the country and have also served to educate the general population probably better than anything or anyone else out there. However, high CBD- low THC oil is not the same as other ratios of THCa, THC, CBN, CBN and others that are better for conditions like MS, Autism, Cancer and Parkinson’s.

6 Chronic Pain Triggers That Might Surprise You 2019

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First of all,Chronic Pain Triggers That Might Surprise You

6 Chronic Pain Triggers

First of all,Chronic Pain Triggers That Might Surprise You  I strongly believe that you should be grateful for the pain as your body is giving you powerful feedback that typically some lifestyle activity is causing your disability. Clearly, this is not the case for most traumas, but they are a relatively minor percentage of chronic pain.

Chronic Pain Triggers That Might Surprise You Do you know what disease causes your body to lose the sensitivity to pain?  Leprosy. People with leprosy typically die prematurely from serious infections they incur as a result of the loss of feedback from exposure to harmful environmental hot or sharp objects.

1. Emotional Trauma

Few people want to be told that their pain is psychological or emotional in origin, but there’s quite a bit of evidence that backs this up. One theory is that emotional trauma (along with physical injury and environmental toxins) may stimulate molecules in your central nervous system called microglia.

2. Painkillers

Ironically, the very drugs that most physicians prescribe to treat pain may end up making your pain worse after just a few months of use. Dr. Sanjay Gupta, associate chief of neurosurgery at Grady Memorial Hospital and CNN’s chief medical correspondent, reported:9
“…after just a few months of taking the pills, something starts to change in the body. The effectiveness wears off, and patients typically report getting only about 30% pain relief, compared with when they started. Even more concerning, a subgroup of these patients develop a condition known as hyperalgesia, an increased sensitivity to pain.

3. Poor Sleep

Chronic Pain Triggers That Might Surprise You Poor sleep can actually impact virtually every aspect of your health, and the reason for this is because your circadian rhythm (sleep-wake cycle) actually “drives” the rhythms of biological activity at the cellular level. Further, your body needs deep sleep for tissue growth and repair, which is crucial for pain relief. According to recent research from Great Britain,poor or insufficient sleep was actually the strongest predictor for pain in adults over 50.10

4. Leaky Gut

Dietary changes (see below) are crucial for managing pain, and this is, in part, due to the way they influence your gut health. Substances in grains, for instance, may increase intestinal permeability (i.e. leaky gut syndrome), allowing undigested food particles, bacteria, and other toxicants to “leak” into your bloodstream. Leaky gut can cause digestive symptoms such as bloating, gas, and abdominal cramps, as well as cause or contribute to many others symptoms, including inflammation and chronic pain.

5. Magnesium Deficiency

Among magnesium’s many roles is blocking your brain’s receptors of glutamate, a neurotransmitter that may cause your neurons to become hypersensitive to pain.11 This is especially important because an estimated 80 percent of Americans are deficient in magnesium. Two major lifestyle factors that further deplete your body of magnesium are stress and prescription drugs, putting chronic-pain patients at particular risk of deficiency.

6. Lyme Disease

Chronic Pain Triggers That Might Surprise You Some of the first symptoms of Lyme disease may include a flu-like condition with fever, chills, headache, stiff neck, achiness, and fatigue. However, it often lingers chronically, in some people for more than a decade, causing muscle and joint pain. Because Lyme and all of its co-infections cause so many constant symptoms, it easily mimics disorders, such as multiple sclerosis (MS), arthritis, Parkinson’s, chronic fatigue syndrome, fibromyalgia, and more.

Tips to Lose 100 Pounds or More 2019

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Tips to Lose 100 Pounds or More 2019

It’s All About Planning

When you have a lot of weight to lose, it means playing the long game. And during that time, you’ll face challenges. Weight loss experts and people who have done it offer you their ideas to cut calories, fight the “hangry,” make exercise easier, stay on track, and more. Some are tried-and-true, and others may surprise you.

Go Big for Breakfast

People who eat more in the morning and less at night tend to lose more weight. Some studies suggest that starting your day with a high-protein meal — especially warm, solid food — helps you feel fuller and less hungry later. Shoot for 350-400 calories with at least 25 grams of protein, says Domenica Rubino, MD, director of the Washington Center for Weight Management & Research.

Keep a Photo Diary

“We have horrible memories in terms of what we eat,” says Susan Albers, PsyD, author of EatQ. Save your food photos in a daily file. Before your next snack or meal, review them. They’ll remind you what you’ve already eaten. And that may help you decide to downsize or choose something else.

Use an App

“I just do not see food and portions the way normally thin people see them,” blogger Lisa Durant says. She used My Fitness Pal to focus on her relationship with food. She tracked what she ate and how much. That helped her be honest with herself. She also set weight loss and fitness goals to track her progress. Without an app, “I would absolutely gain some weight back.”

Try a Meal Replacement Plan

Under a licensed professional’s care, you’ll eat one regular meal per day and swap the others for special shakes, soups, or bars. “If you can stick to it, you’ll see big results in 6 months to a year,” says Ken Fujioka, MD, an obesity specialist at the Scripps Clinic in San Diego.

Set Up Your Food Storage

Out of sight, out of mind — and mouth. After you purge your home of those treats you can’t resist, Albers recommends taking the idea a step further: Assign shelves in the pantry and the fridge so your healthy food becomes easy to see and reach. Put fresh veggies and fruit at eye level instead of inside a drawer, and you’re more likely to grab them when you open the door.

Shop Smart

Don’t leave your meals to chance. Have ingredients on hand so you aren’t tempted to resort to take-out. Think about menus that work for the household: Maybe your veggie stir-fry can be their side dish, too. Make a grocery list together, even if you’re cooking separately.

Stay out of bulk warehouse stores, Albers says. The oversized items can invite overeating.

Find a Fan Club

Support from a group can help you lose more weight than doing it alone. You’ll gain perspective, encouragement, tips — even a little competition, if that’s the kind of thing that gets you motivated. Durant, who lost 115 pounds, started with Weight Watchers. “My leader was fantastic,” she says. Besides in-person meetings, check out online forums and social media. Support from family and friends helps keep the weight off, too.

Outsmart Your Inner Critic

When (let’s be honest, there’s no “if” about it) you get off-track, it can be hard to forgive yourself. So pretend it’s a friend who slipped up and is upset, Rubino says. Write a note to them. Then read it out loud — to yourself. It will likely be kinder and more encouraging than anything the little voice in your head would say.

Try Physical Therapy

You’ll learn to reconnect with your body, Rubino says. A physical therapist is trained to work with people who have medical issues and trouble moving in their daily lives. Think of them as someone who’ll get you ready for the personal trainer. Your therapist will design a program, tailored for you, to improve your balance, strength, and range of motion. PT can often help ease joint pain you may have, too.

Work Your Muscles

You may not realize it, but you’ve built them up just by moving your extra weight around. And as you lose body fat, you want to keep those muscles. They burn fat and calories! But if you don’t use them, you’ll lose them. Mira Rasmussen, an exercise physiologist, likes wall squats, with the help of an exercise ball for body alignment. These work most of the major muscles below your waist at once.

Get in the Pool

Swimming is a whole-body, non-impact workout with a fantastic calorie burn, Rasmussen says. The water helps hold you up, so there’s no pressure on your joints. Plus, it saves time by combining cardio and muscle-building in a single activity.

If exercise is hard for you, try doing it in chest-deep water, which can reduce swelling, enhance circulation, and help relieve pain from inflammation.

Look Past the Pounds

Regardless of what the scale says, your body may still be changing in a good way. Rubino says, “Remind yourself what you’ve gained by losing the weight.” Are your clothes getting looser? Are you losing inches? Is your blood pressure better? If you have diabetes, have your sugar levels improved? Can you handle more exercise? Celebrate those non-scale victories, too!

Get Checked for Sleep Apnea

You may not be resting as well as you think you are. This condition, which interrupts your breathing while you sleep, often affects people who are overweight. It can disrupt your slumber and you won’t know it. Studies show that a lack of sleep alters hormones that control hunger. Rubino suggests being tested and treated.

Ask About Weight Loss Medicine

Once you’ve lost 5% to 10% of your weight, your body makes adjustments to fight losing any more, Fujioka says. Hormones that signal you’ve had enough to eat don’t get sent to your brain, and you’re still hungry. “We use medications to give that feeling of being full,” he says. When that point comes, talk to your doctor about whether a prescription drug or over-the-counter product could help you keep going.

Play Down Plateaus

It happens: The scale won’t move, no matter what you do. Try not to think “failure.” Instead, give yourself credit for not adding pounds. That alone is a triumph, Rubino says.

If you haven’t seen a change for 3 months, then it’s time to revisit your diet and exercise plan.

Consider Weight Loss Surgery

“Having weight loss surgery gave me back my health and was the helping hand I needed to make the permanent life changes,” says Michelle Vicari of the Obesity Action Coalition. After she spent most of her teens and adult life “trying the latest, greatest diet being talked about,” she had gastric bypass surgery. She lost 158 pounds — and got rid of a host of health problems, including high blood pressure and reflux.

Surprising Reasons You’re Gaining Weight Lossing 2019

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What’s With the Weight Gain?

If you started taking in more calories than usual or cutting back on exercise, you wouldn’t be surprised if the numbers on the scale crept higher. But what if you’re doing everything the same as you always do, and your weight still goes up? It’s time to delve a little deeper into what else might be going on.

Lack of Sleep

There are two issues at work with sleep and weight gain. First, if you’re up late, the odds are greater that you’re doing some late-night snacking, which means more calories. The other reason involves what’s going on in your body when you’re sleep-deprived. Changes in hormone levels increase hunger and appetite and also make you feel not as full after eating.

Stress

When life’s demands get too intense, our bodies go into survival mode. Cortisol, the “stress hormone,” is secreted, which causes an increase in appetite. And of course, we may reach for high-calorie comfort foods in times of stress as well. This combination is a perfect breeding ground for weight gain.

Antidepressants

An unfortunate side effect from some antidepressants is weight gain. Talk to your doctor about making changes to your treatment plan if you think your antidepressant is causing weight gain. But never stop or change your medication on your own. Realize that some people experience weight gain after beginning drug treatment simply because they’re feeling better, which leads to a better appetite. Also, depression itself can cause changes in weight

Steroids

Anti-inflammatory steroid medications like prednisone are notorious for causing weight gain. Fluid retention and increased appetite are the main reasons. Some people may also see a temporary change in where their body holds fat while taking steroids — to places like the face, the belly, or the back of the neck. If you’ve taken steroids for more than a week, don’t stop them abruptly. That can lead to serious problems. Check with your doctor first

Drugs That May Cause Weight Gain

Several other prescription drugs are linked to weight gain. The list includes antipsychotic drugs (used to treat disorders like schizophrenia and bipolar disorder), along with medications to treat migraines, seizures, high blood pressure, and diabetes. Work with your doctor to find a medication that treats your symptoms and lessens side effects.

Don’t Jump to Blame the Pill

Contrary to popular belief, combination birth control pills (estrogen and progestin) aren’t proven to cause lasting weight gain. It is thought that some women taking the combination pill may experience some weight gain related to fluid retention, but this is usually short-term. If you’re still concerned about possible weight gain, talk to your doctor.

Hypothyroidism

If your thyroid (the butterfly-shaped gland in the front of your neck) is not making enough thyroid hormone, you’re probably feeling tired, weak, and cold, and gaining weight. Without enough thyroid hormone, your metabolism slows, making weight gain more likely. Even a thyroid functioning at the lower end of the normal range might cause weight gain. Treating hypothyroidism with medication may reverse some of the weight gain.

Don’t Blame Menopause

Most women do gain some weight around the time of menopause, but hormones probably aren’t the only cause. Aging slows your metabolism, so you burn fewer calories. And changes in lifestyle (such as exercising less) play a role. But where you gain weight may be related to menopause, with fat accumulating around your waist more than your hips and thighs.

Cushing’s Syndrome

Weight gain is a common symptom of Cushing’s syndrome, a condition in which you are exposed to too much of the stress hormone cortisol, which in turn causes weight gain and other abnormalities. You can get Cushing’s syndrome if you take steroids for asthma, arthritis, or lupus. It can also happen when your adrenal glands make too much cortisol, or it could be related to a tumor. The weight gain may be most prominent around the face, neck, upper back, or waist.

Polycystic Ovary Syndrome (PCOS)

PCOS is a common hormonal problem in women of childbearing age. Most women with PCOS grow many small cysts on their ovaries. The condition leads to hormone imbalances that affect a woman’s menstrual cycle and can lead to extra body hair and acne. Women with this condition are resistant to insulin (the hormone that controls blood sugar), so it may cause weight gain. The weight tends to collect around the belly, putting these women at greater risk for heart disease.

Quitting Smoking

Quitting smoking is one of the best things you can do for your health. When you quit, you may gain some weight, but perhaps less than you think. On average, people who stop smoking gain less than 10 pounds. You should stop feeling hungrier after several weeks, which will make it easier to help lose any weight you gained.

Rule 1: If You Do Gain Weight …

Don’t stop taking any medications without first consulting your doctor. Recognize the importance of the drug you’re taking. It may be critical to your health. Also, something else may be causing you to gain weight. Your doctor can help you figure out what’s going on.

Rule 2: If You Do Gain Weight …

Don’t compare yourself to other people taking the same drug. Not all people experience the same side effects on the same drug. Even if a drug caused someone else to lose weight, the same might not be true for you.

Rule 3: If You Do Gain Weight …

Remember that if the weight gain is just from water retention, it’s not permanent weight or fat. Once you’re done taking the drug or your condition is under control, the puffiness from fluid retention may ease. Stick to a lower-sodium diet in the meantime.

Rule 4: If You Do Gain Weight …

Check with your doctor about another drug you can take. In many cases, your doctor can switch you to another medication that might not have the same side effects.

Rule 5: If You Do Gain Weight …

Learn if the weight gain is from a decrease in metabolism — from either a medical condition or medication. And if so, take the time to participate in metabolism-raising activities. Get moving!

Worst Sandwiches Double-Fisted Diet Wreckers 2019

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At many popular sandwich chains, you can unwittingly gobble up a diet disaster — unless you know how to order. Browse our gallery of the 7 sandwiches that are poor bets — items that are packed with hidden calories. Then check out 7 better choices at the same restaurants. And beware the turkey sandwich, which has become a blank canvas for fattening additions of all kinds.

Schlotzsky’s: Poor Bet

The medium-sized Deluxe Original-Style Sandwich has double servings of smoked ham, two kinds of salami, and three types of cheese. Layered in between, there are a few healthy things — like black olives, red onion, lettuce, and tomato — but that’s not enough to offset the fat, calories, and sodium. All that meat and cheese equals a whopping 980 calories, 47 g fat, 19 g saturated fat, and 3,820 mg sodium.

Schlotzsky’s: Better Bet

The Small Chicken Breast Sandwich is a better choice at Schlotzsky’s. It has only 330 calories — fewer than half the calories of the “original-style” sandwich — along with a slim 2 g fat and no saturated fat. Chicken, lettuce, tomato, pickles, and fat-free spicy ranch dressing on a sourdough bun keep the calories and fat in check. But watch out for the sky-high 1,150 mg of sodium.

Blimpie: Poor Bet

Again, meatballs are bad news. The large Meatball Parmigiana has beef and pork blended meatballs covered in marinara sauce, melted provolone, and sprinkled Parmesan. All that meat and cheese equals 1,490 calories, 78 g fat, 32 g saturated fat, and 4,170 mg sodium. When ordering at a restaurant, beware of specialty breads, which often have extra calories.

Blimpie: Better Bet

Order the 6-inch Roast Beef and Provolone on wheat for a healthy and satisfying sandwich. The tally is: 460 calories, 14 g fat, 5 g saturated fat, 1350 mg sodium, and 6 g fiber. Keep these other Blimpie subs under 400 calories by skipping the cheese and sauce: ham, turkey, veggie, or club. Have it on wheat for a healthy dose of fiber.

Arby’s: Poor Bet

Arby’s Roast Turkey Ranch & Bacon  Sandwich has bacon, turkey, lettuce, tomato, cheese, and ranch sauce. It all adds up to a colossal 800 calories, 34 g fat, 10 g saturated fat, and a shocking  2,420 mg sodium.

Arby’s: Better Bet

A plain, Roast Beef Classic Sandwich is a decent choice for controlling calories. But skip the melted cheese, mayo, and the “horsey” sauce (50 calories and 5 g of fat in a tiny packet.) Arby’s sauce adds flavor with zero fat and only 15 calories. The nutrient tally before additions is 360 calories, 14 g fat, and 5 g saturated fat. The high sodium content may be a deal-breaker for some at 970 mg.

Burger King: Poor Bet

“Crisp” is a red flag for high-fat, fried food. And the Tender Crisp Chicken Sandwich is a classic example of fried chicken on a bun slathered with creamy, high-fat dressing. It tops out at 670 calories, 41 g fat, 7 g saturated fat, and 1,080 mg sodium.

Burger King: Better Bet

The Tender Grill Chicken Sandwich on a Ciabatta bun is a juicy, grilled chicken filet topped with lettuce and tomato. Dressed with mayo, it has 470 calories, 19 g fat, 3.5 g saturated fat, and  850 mg of sodium. Skip the mayo for a slender 320 calorie sandwich. Pickles, onions, and mustard add kick without too many extra calories.

Boston Market: Poor Bet

The Home style Meatloaf Carver Sandwich sounds wholesome, but “hearty” or just plain “fattening” might be better descriptions. It has 960 calories, 49 g fat, and 23 g of saturated fat — the daily limit of this unhealthy fat for most people. With 1,990 mg of sodium, it nearly tops the daily limit for healthy adults (2,300 mg).

Boston Market: Better Bet

The Pulled BBQ Rotisserie Chicken Sandwich is a tasty choice at Boston Market. Roasting the chicken makes it moist and tender. It’s relatively healthy compared to some of the other choices. It has 730 calories, 28 g fat, and 13 g saturated fat. But it has a whopping 1,990 mg of sodium. Take off the top layer of bread to cut calories or eat half and save half for another meal.

Subway: Poor Bet

The 6-inch Chicken and Bacon Ranch Melt is a fatty choice at a restaurant better known for its healthy options. This 6-inch sub weighs in at 590 calories, 30 g fat, 10 g saturated fat, and 1,360 mg sodium.

Subway: Better Bet

Keep your personal calorie count low with the 6-inch Black Forest Ham Sandwich. This 6-inch sub has 290 calories, 4.5 g fat, 1g saturated fat, and 800 mg sodium. The restaurant has other low-calorie choices: roast chicken, roast beef, club, turkey breast, turkey breast and ham, veggie delight, or sweet onion chicken teriyaki. Top them with lots of veggies to keep them in the range of 230-380 calories.

Wendy’s: Poor Bet

The Asiago Ranch Club With Home style Chicken can turn a quick lunch into a fatty affair that lingers on your hips.  Wendy’s tops their breaded, fried filet with 3 strips of bacon, cheese, lettuce, tomato, and mayo for  690 calories, 36 g fat, 12 g saturated fat, and 1,630 mg of sodium.

Wendy’s: Better Bet

Wendy’s Ultimate Chicken Grill Sandwich boasts only 390 calories, 10 g fat, 4 g saturated fat, and 1,080 mg of sodium.  This simple yet satisfying sandwich of grilled chicken, lettuce, and tomato is topped off with tangy honey mustard instead of slathered with high-fat mayo — for a dietitian’s delight.

Side Dishes and Drinks Count, Too

Before you order, glance at the calorie listing to be sure your choice is a “better bet.” And watch menu items that come with a side dish. Sidekicks that send the calories soaring include giant drinks, fries, chips, and salads loaded with dressing. Better bets are non-calorie drinks, fat-free milk, water, and sides with fruits and veggies.

9 Ways to Eat Clean 2019

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Pick Whole Foods

The basic idea of clean eating is to choose foods that are as close to their natural form as possible. So instead of boxed, bagged, or packaged foods, choose fresh, whole ones. Think whole turkey instead of frozen turkey meatballs or raw grapes instead of gummy snacks made with fruit juice. Bonus: When you avoid highly processed foods, like chips, cookies, and ready-to-eat meals, you skip their loads of calories, sugar, salt, and saturated fat.

Eat More Whole Grains

Refined carbs, like white bread, pasta, and rice, lose nutrients during the manufacturing process. Trade them for whole wheat bread and pasta and brown or wild rice. Or opt for other whole grains like oatmeal, popcorn, barley, or bulgur. This change can have a big impact: Studies show that a diet high in whole grains can lower your risk of heart disease, type 2 diabetes, and colon cancer.

Load Up on Fruits and Veggies

These natural foods are two staples of clean eating. Some clean eaters say all your produce should be fresh. But others say that frozen and canned options are the next best thing, since they have just as many nutrients. Just read the label to make sure you’re not getting extra sugar or salt. Also choose whole fruits instead of juices, which have less fiber and more sugar. Aim to get at least five to nine servings of fruits and vegetables each day, depending on the calories you need and your level of physical activity.

Watch Out for Salt and Added Sugar

Clean foods are naturally low in salt and sugar, and adding them goes against the as-natural-as-possible approach. Since processed foods are a major source of them, you can slash your intake when you avoid them. Otherwise, read food labels to look for added sweeteners and salt, even in foods that seem healthy, like yogurt or tomato sauce. Also keep tabs on how much you add to your foods and drinks. Try flavoring with spices and herbs instead.

Skip Artificial Ingredients

Artificial colors, sweeteners, preservatives, and other manmade ingredients don’t have a place in a clean-eating diet. At the grocery store, read food labels and avoid items with the fake stuff.

Sip Plenty of Water

Instead of sugar-heavy soft drinks and juices, sip low-calorie beverages, such as water and herbal tea. Water can curb your hunger and help you feel full, but it can also fend off fatigue and give you more energy. Miss flavored drinks? Try infusing your water with a slice of citrus or sprig of mint.

Rethink Alcohol and Caffeine

Some clean eaters cut them out entirely in favor of drinking plenty of water. Others say it’s OK to have them in moderation. Clean eater or not, experts recommend no more than 400 milligrams of caffeine (about three to five 8-ounce cups of coffee) per day, and one serving of alcohol for women and two for men. Also skip the sugary extras: Opt for plain tea or coffee, and avoid sweet mixers for alcohol.

Decide If You’ll Go Organic

Organic farmers use natural pesticides and avoid man-made ones, so some people say organic produce is the best way to eat clean. It’s up to you to decide how important it is to your diet. You can also shop at your local farmers market to find out what kinds of pesticides the vendors use. Another tip: Pesticides usually wind up on the outsides of fruits and veggies, so you can choose non-organic foods with skins you don’t eat, like avocados, corn, and onions

Be Smart About Meat and Dairy

Meat, dairy, and eggs you buy at the store may come from animals that get growth hormones and antibiotics. Clean eaters avoid them and choose organic or opt for local sources that raise animals humanely. A farmer’s market is a good place to learn more about where your meat and dairy come from. Seafood isn’t labeled as organic, so look for items low in mercury and that use sustainable fishing. The cleanest approach to protein? Get most of it from nuts, beans, and legumes.