LCHF -Fat Loss Short Summary

Healthy Livingon February 7, 2016Leave a Comment

Using a Low Carb, High Fat Diet to Lose Fat

diet-low-carb-high-fat-lchf-27965486A Short Summary

1. Cut your carbohydrate intake down to around 20 grams per daySee more on carbohydrates  1. We don’t need any dietary carbs. The small amount we need in our blood can readily be generated from protein and fat via gluconeogenesis.

2. Eat more healthy fats. You need these for energy. Note, this is NOT a low calorie diet! And add KetoOS in 1 to 2 times a day.

3. Ensure you eat plenty of protein – many of us do best consuming around 1.5 gms of protein per kilogram of body weight per day. Protein satiates! See more on protein

4. Eat two to three meals per day with at least 30 grams of protein with each meal.

5. Reduce snacking between meals. Wait at least 4 hours after a meal.

6. Eat plenty of green leafy vegetables each day to get fiber, essential minerals and vitamins.

7. Add plenty of salt. The latest research suggests we do better on closer to 5gm per day than the 2.3gms recommended by dietary authorities.

8. If you have all the above correct and are not losing excess weight then start counting your calorie intake. Keep your carbohydrates low, ensure good levels of protein intake and then reduce fat calories by 200 every few weeks until the weight starts coming off again.

Matters of the Heart!

Healthy Livingon February 4, 2016Leave a Comment

February iimage-5.phps American Heart Month!Get pumped… All month we will be focusing on your body’s fifth largest organ – the heart! Your heart health is impacted by the nutrients you put in your body, as well as your attitude and actions.

Our hearts are happier and beat a little stronger each time we give or receive kindness. February 17th is Random Acts of Kindness Day… You will bring a smile to someone’s face, warm their heart and lift their mood, as you share love and affection! Help us spread random acts of kindness throughout our community – on this day and all month! Hold the door open, give a compliment, let someone cut in line, bring your co-worker a healthy beverage… the possibilities are endless.
We want to hear about the random acts of kindness you have bestowed upon others, or those random acts of kindness others have gifted to you. Share them on Facebook Cardin  Center for Wellness or @askdrheather ask_drheather

WORKSHOP- Just say NO without Sugar!

Ketones & KetoOS, wellness workshopson February 2, 2016Leave a Comment

FREE KETO WORKSHOP!

Learn to say NO to SUGAR!

6a00d834520ed269e201538e049e13970b-320wi

Monday February 8th 12:30-1:25

Call to reserve your seat! 913-239-8501

 

Benefits of a low carb/high fat diet:

  • Blood sugar balance and enhanced insulin sensitivity
  • Increase satiety, and decreased food cravings
  • Improved energy levels, oxygen capacity, motor performance & athletic performance
    • Mostly due to the impact of ketones on enhanced blood flow, through vasodilation
  • Migraine treatment
  • Neuro-protective benefits in seizure disorders; ADHD; Alzheimer ’s disease, memory and cognitive function; Parkinson’s Disease and Multiple Sclerosis
  • Autism and improved behaviour and social impacts
  • Mood stabilization in bipolar disorder (type II)
  • Stroke prevention; cardiovascular disease; metabolic syndrome management; improved cholesterol levels
  • Inflammation management
  • Endurance enhancement