Keto Diet and Intermittent Fasting

Did you know?

Fasting has been linked with some positive health benefits and may even help extend your lifespan.  It seems daunting in the beginning and seems like you are going to be starving.  But that is not the case.

More and more people are reaping the benefits of this combination of ketogenic diet alongside intermittent fasting without having to suffer through long periods of deprivation.  Some people dismiss intermittent fasting but those that have tried it speak to it’s wide range of benefits.  They often feel better, less hungry, and have more energy.

The keto diet has proven to be life changing and even a lifesaver for many people.  This combination of keto diet and intermittent fasting brings incredible benefits from weight loss to mental clarity to extending your life.

The combination, often called “The Gold Standard” – Intermittent Fasting on a Keto Diet

Intermittent fasting is not a requirement of keto diet but it can give you a nice boost in ketones, energy, and overall results.  People wants to see results fast so they stay motivated and which helps to maintain the lifestyle.  If you have never tried keto or you are stuck on a plateau, you may want to consider this combination.  Intermittent fasting alongside keto diet promotes the production of ketones, which helps you get into ketosis faster and with greater ease.  Fasting also triggers autophagy which is the cell renewal process which makes your entire body work more efficiently.

Fasting is NOT a form of self-torture!  Your body is an incredible machine and has vast capabilities.  Your body is designed to survive and THRIVE.  But we have to know how give it support.  You’re not going to do this but even if you fast 3 full days, your body will most likely not experience any negative health consequences.  When you start, it can be a little scary because your eating routines are disrupted but very quickly you will find that a 15 or 16 hour fast will feel perfectly normal.

Fasting and a reduction of calories

Eating Windows

One of the easiest ways to begin intermittent fasting is to structure your days around your eating windows.  You can schedule your eating window around what works best for your lifestyle.  It will be vastly different for many people as our schedules are so different.  At New Vitality Centers we have people that work a variety of hours including night hours, so it is different for everyone.  Parents who have after school activities for their kids often are not eating dinner until 8:00 pm at night.  Pick the eating windows that is right for YOU.

You may choose to fast for 16 hours, while giving yourself an 8-hour eating window.  This could mean skipping breakfast and then allowing yourself to eat between 1:00 pm – 9:00 pm. Many people follow that around 6:00 pm they eat dinner.  By 6:00 am you have already fasted 12 hours and by 10:00 am you have fasted 16 hours.  This isn’t to say when you get up you cannot have your coffee.

As your body adapts to intermittent fasting, you can start to experiment with shorter eating windows if you like.  Just remember to adjust your eating and fasting windows to whatever makes you feel your very best.  Many people find that they are not hungry after the routine is established and say they “forget that it is lunchtime” unless they have a lunch meeting or lunch date.

What is Intermittent Fasting?

Intermittent fasting involves set time periods that you will eat and fast.  There are several methods you can follow but do not over complicate it. Pick a method and time frame that works for you in your own schedule.   Remember that this will help you burn fat instead of muscle.

Here are a few popular forms:

  • The 16/8 Method. You will fast for 14-16 hours each day leaving you with 8-10 hours of eating which is called your “eating window”.  For example:  Eat 2 – 3 meals between 12 – 8 pm and then fast throughout the night and morning.  This is the method New Vitality Centers recommends because it allows you to live a healthy manageable lifestyle without frustration and not feeling hungry.  Remember this does NOT give you a license to consume as much as you want during that “eating window”.  Some people even take this up to 18 hours because they are not hungry when they are trying to get into ketosis.
  • The 5:2 Diet. On this, for 5 days a week you eat what you typically would with no restrictions.  The other two days only consume 500-700 calories.  New Vitality Centers does not like this protocol as evidence shows that most people eat too much during the 5 days of eating and find it very difficult to lose weight.  This works for some people or can work when you are on a vacation.  New Vitality Centers has found that for a regular plan, many do not do well because they consume too much on the 5 days without restrictions, so they end up staying on a plateau.
  • The Warrior Diet. Using this method, you fast for a full 20 hours every day.  Then eat one large meal.  This is also difficult because it is hard to sustain and life a normal life.  Some people will do this to quick start their plan or enhance their plan to meet their goals after they have already become accustomed to intermittent fasting.

 

How Does Intermittent Fasting Work?

The main and immediate benefit of intermittent fasting is that it can simply help you cut calories without even noticing it. This is also called “mindless eating”.   Your body can only handle so much food at a time, so if you restrict the time, you will naturally eat less.  Ketosis and fasting have a lot in common.

When you are in ketosis your body is already acting like it’s in a fasted state buy breaking down stored fat into energy.  This is the goal! To lose fat and not muscle.  Intermittent fasting can promote weight loss, boost your metabolism, lower the risk of chronic diseases, and even reverse aging.

Keep in mind that intermittent fasting should never involve such long periods of abstaining from foods that you experience complications.  It is also easy to become dehydrated during fasting and keto diet.  Drinking heavy fluids is a must!  Exercise is highly encouraged and will promote weight loss and change your body composition with this plan.  Remember to hydrate!

What About Muscle Loss Verse Fat Loss?

Intermittent fasting improves muscle synthesis when you exercise while you are fasting.  Evidence shows that intermittent fasting may be more effective in maintaining muscle mass than non-fasting clients.  The reason you do not lose muscle during intermittent fasting is because of the process of autophagy which helps renews and repairs cells.  This includes muscle cells and letting them THRIVE.

 

 

Health Benefits of Intermittent Fasting

Many studies have shown that intermittent fasting produces strong benefits for both mentally and physically.  Intermittent fasting not only helps you lose weight especially alongside the keto diet, but it also improves your metabolism, lowers inflammation (which is the root cause of many chronic diseases), reduce the risk of diabetes, cardiovascular disease, and Alzheimer’s (and more).

Many patients at New Vitality Centers have experienced having to use a lower dose of blood pressure medication or go off of it completely.  Some patients require lower insulin requirements.

The “eating windows” may seem strange but having restricted time periods to eat forces you to make your day more structured.  More importantly, it can help you live longer with a higher quality of life!

  • Mental Clarity. Very quickly you will notice a clearer head and better focus.  The energy you body uses to digest food can now be diverted to your brain, thus clear head and better focus.  Intermittent fasting also increases the production of ketones which helps protect brain cells and reduce brain fog.  When your brain is powered by ketones, you are able to focus better and won’t have issues of distractions by manic hormonal shifts and insulin changes.
  • Body Composition. The combination of intermittent fasting and keto diet will have you looking better and feeling stronger and more in charge.  It can help you lose belly fat.  By using the “eating windows” and eating the right foods automatically restricts calories without it even being notices; again “mindless eating” in a positive way.  Calorie reduction is one thing but intermittent fasting helps also helps to lower your insulin levels and increase your metabolism.  Both of these are essential to fat burning.  A reduction in inflammation also occurs.  Several factors are affected overall – your hormones stabilize, your blood sugar levels even out, and your cells can better cleanse themselves.  This leaves you with a more youthful body system for a better and longer functioning brain and body.

Tips to get started:

  • New Vitality Centers can help you get started with the 8-week program and guide you to a lifestyle change that is sustainable.
  • Intermittent fasting and Keto Diet can be incorporated into any lifestyle and schedule no matter how busy and hectic you are. Do you hear people say, “I am too busy”?  These are usually the people that need it the most.
  • Restricting eating times can be a great form of stress relief. It automatically gives you structure for your day which is something we all could use more of.
  • Just because you have “eating windows” the power of the food you eat is a tool. It does not give you a license to eat whatever you want during that time.  Remember that!
  • During your non-fasting times, you will need to consume mostly proteins which include fish, healthy fats which include fish, grass-fed meats, dairy, eggs, and high-quality oils, and also a mix of low-carb plants.

 

The combination of both – intermittent fasting and keto diet will get you into ketosis faster and you will be able to maintain it more easily.  Intermittent fasting and Keto diet have some incredible benefits.

 

Other services at New Vitality Centers:

  • BHRT – Bio-identical Hormone Replacement Therapy
  • PRP Microneedling Skin Treatments
  • PRP Hair Restoration
  • Medical Weight Loss
  • Erectile Dysfunction
  • IV Nutrient Drips
  • Botox

 

For more information, call us and make your appointment.

New Vitality Centers

665 S. Kings Ave., Brandon, FL  33511

813-436-0708

www.newvitalitycenters.com

Sugar, Salt & Fat Undermine Our Immune System

Sugar, salt, and fat make junk food delicious BUT undermines our immune systems!

It’s so easy to get caught in the trap.  Just look around at the chronic disease obesity and all around you.  It is more important than ever to get control of your health, your body, and your immune system not just because of the way you look but more importantly the way that you feel.  Underlying health conditions like obesity, heart disease, and diabetes have emerged as key factors in in COVID-19 deaths alone.  Among the fatalities 76.1 percent had high blood pressure, 35.5 percent had diabetes, and 33 percent had heart disease.  One study revealed that among the 18 – 49-year-olds hospitalized due to COVID-19, obesity was the most prevalent underlying condition, just ahead of hypertension.

Chronic conditions like Type 2 diabetes, heart disease, and obesity have a lot in common, including the fact that they’re often caused by poor diet.  What goes into your mouth is one of the only things you have control over AND EVERYTHING COUNTS.  Processed foods, junk foods, and soft drinks are key culprits in the rise of these and other chronic diseases, and they have a key role to play in COVID-19 deaths.

There are many factors that play a role in your hunger:

  • Your genes
  • Learned behaviors
  • Social cues
  • Your hormones
  • Environmental factors

Your Habits Can Shape Your Hunger

It is hard, but it is important to avoid bad eating habits.  One of the first steps to eating healthy is breaking some eating habits that severely hinder your progress.  Start by addressing these issues:

  • Binge eating. It’s easy to do.  Eating large amounts of food is something everyone has done at least once in their life, but it should be avoided, or it can undo all healthy eating efforts.
  • Emotional eating. Sometimes when your sad, angry, or stressed, you find comfort in your favorite snacks or food.  This is an easy way to fall into a pattern of unhealthy eating.  Remember emotions only last for a short time and finding healthier ways to deal with them will help you in many ways.  Find other ways to deal with them such as journaling, walking, or stretching.
  • Eating late. Dinner should typically be the last meal of the day aside from a small snack.  Many people eat constantly after dinner and that can cause them to consume a high number of calories just before bed.  It does not even matter if it is healthy food that you are consuming.

Practice Mindful Eating

Sometimes you eat out of boredom, because it is the social norm or because something you like is in front of you.  You may eat a lot more because you are distracted by a movie, by your phone, by your work, or by a video game.  When you eat mindlessly YOU WILL CONSUME MORE than you need which WILL lead to excel weight gain and an unhealthy balance of your sugar levels.  When you eat, focus on eating, paying attention to your body cues so that you stop when you are full or almost full.

Plan Your Meals In Advance

People say all the time “I don’t have time” – well they are the ones that need it the most.  There is always time and yes it may be difficult at first.  It is hard for everyone.  If you plan, you are more likely to choose healthy options when you go to the store.  Make sure you get a variety of foods in your diet.  Planning reduces the temptation to get takeout or make poor meal choices such as fast food or frozen meals.

Add More Protein to your Diet

Protein is not only good for providing you with energy to power you through your day, but it also can help you fuller longer as it takes longer for the body to digest carbs.  Using a ketogenic basic lifestyle plan can help and help you shed pounds quickly.  Intermittent fasting can help you burn fat instead of muscle.

But again, you must stick to it and make it a lifestyle.

Use Smaller Plates

Smaller plates lead to smaller portions.  Since people have a need to clean their plate, you can cut a significant amount of calories just by reducing portions by 20 – 30 percent.  Smaller plates can also trick your brain into thinking that you are consuming more than you are.

Make Your Food Plate Visually Pleasing

When your food or presentation is brightly colored, it triggers your brain to eat less.  It can also make food that you may not bee keen on eating seem more appetizing.

Slow Down a Bit

Eating too fast is an easy way to overeat, consume too many calories, and feel bloated.  If you simply slow down, your brain will have time to let you know when you are full so that you don’t overeat and have negative side effects.  If you can’t seem to slow down, try using your non-dominant hand or eat with chop sticks.  That will make you naturally slow down.

Don’t let poor eating habits ruin your health and prevent you from doing all the things that you like to do that make you happy.  If you have struggled with poor eating habits and your weight, consider contacting New Vitality Centers.  We are all about no nonsense weight management.

 

New Vitality Centers

665 S. Kings Ave.

Brandon, FL  33511

(813) 436-0708

Newvitalitycenters.com

Why Do We Crave Sweet and Salty Foods?

There are 3 reasons why you crave sweet or salty foods.

  • Partly Physiological Does chocolate start calling your name around 2p.m.?
  • Partly Psychological
  • Partly the Environment    Do you want a bag of chips an hour after dinner?

 

Your body functions like a car.  You put gas in the tank and then you drive.  If your body does not get the fuel it needs, the strong physical cravings come.  What does your body need?  A balanced intake throughout the day of:  fiber, lean proteins, healthy carbohydrates, and heart healthy fats.

3 Factors that Contribute to Cravings

  1. You are starving yourself.  This comes from a couple of different ways.  Simply going without food and skipping meals sets yourself up for failure.  Following a healthy supervised intermittent fasting protocol is helpful but you need to be prepared in advance.  If you are not giving your body nutritious food that sustains your body systems, cravings will come!  When you are not prepared, you are setting yourself up for failure because your body will crave the fastest fuel it can think of which usually turns out to be refined grains and simple sugars.  This habit can lead to binging.

 

  1. You do not realize how addictive sugar and salt can be.  Why do we crave sugar and salt?  Well for one thing – they taste good.  This is not a mistake.  Food companies perform research to determine which food components will tempt consumers’ taste buds the most.  Our brains are wired to enjoy things which make us happy.  Sugar makes us feel good and leaves us to want to experience that over and over.  Sweet and salty foods and beverages are incredibly addictive.  That is why processed food is loaded with them.  They trigger the release of dopamine, the brain chemical that motivates us to engage in rewarding behaviors.  It is like any addiction; over time our tolerance builds up and we need more to reward ourselves.  This creates a vicious and unhealthy cycle.

 

  1. You are not listening to your body. If you begin to crave something sweet or salty, before you indulge, check your fatigue level.  Research shows that when you are tired you are more likely to turn to whatever you crave to give you more energy.  If you are craving a salty snack, the next time it happens, pay attention to your stress level.  Stress may impair your adrenal glands’ ability to regulate sodium, which may lead to cravings.  Are you thirsty?  Some research suggests that mistaking dehydration for hunger may trigger cravings as well.  If you have diabetes, you probably get hungrier than other people.  But excessive hunger can mean your blood sugar is too high or too low.

Understand that starving yourself is not a good solution.  Understand that sugar and salt can be addictive. Understand that your body may be trying to tell you something can help you reduce cravings and embrace a more balanced diet.

 

New Vitality Centers

665 S. Kings Ave.

Brandon, FL  33511

(813) 436-0708

Newvitalitycenters.com

 

Cold And Flu Season And Now Coronavirus Worries!

COLD AND FLU SEASON and NOW CORONOVIRUS WORRIES!

Never has it been more important to boost your immune system, fight fatigue, and reduce medication need.  IV Infusion of vitamins, minerals, and amino acids can help combat disease and protect your overall well-being.

Benefits of an infusion of vitamins include:

  • Stronger immune system
  • Increased energy
  • Enhanced mental clarity
  • Better sleep
  • Improved mood
  • Fast muscle recovery

Bugs are everywhere and try to attack our bodies!  We have to put our armor on.  Since a virus and not bacteria cause colds and flu, antibiotics are not effective for treating. Over-the-counter medications can help ease symptoms, but recovery typically takes 7 to 10 days, and studies show adults on average get two to three colds per year.

Of course, we should wash our hands frequently, but consider getting a regular infusion of vitamins in today’s world. Ideally, you would get all of the necessary vitamins and minerals from the food you eat, but with our current hectic schedules, it is not easy to regularly eat a nutrient-rich, well-balanced diet.  Not to mention the quality of the food that we consume.

IV Nutrient Therapy is a convenient, cost-effective, and more effective way to get the vitamins, minerals, and amino acids your body needs to function at its peak. IV Nutrient Therapy by-passes the digestive system, allowing the nutrients to go directly into your bloodstream.  And, the process is quick!  It only takes about 30 minutes at New Vitality Centers.

With IV Nutrient Therapy, you will feel the benefits almost immediately!

IV Nutrient Therapy is a mixture made up of different vitamins and minerals that can help enhance your immune system, which can be beneficial during the dreaded cold and flu season and now coronavirus.   IV Nutrient Therapy is also suitable for treating:

  • Adrenal Fatigue
  • Stress
  • Pre and post-workout fatigue
  • Chronic Fatigue Syndrome
  • Acute viral/bacterial illnesses and colds
  • Detoxification
  • Anxiety
  • Anti-aging
  • Migraines & tension headaches
  • Fibromyalgia
  • Depression
  • Symptoms of PMS
  • Cancer
  • Allergies
  • Asthma
  • Chronic or acute muscle spasms

Other services at New Vitality Centers:

  • BHRT – Bio-identical Hormone Replacement Therapy
  • PRP Microneedling Skin Treatments
  • Medical Weight Loss
  • Detox/Cleanse Kits
  • Botox

 

For more information, call us and make your appointment.

New Vitality Centers

665 S. Kings Ave., Brandon, FL  33511

813-436-0708

www.newvitalitycenters.com

 

 

5 Reasons Why You Should Cleanse

5 Reasons Why You Should Cleanse/Detox

Simply put, it is a Metabolic Reset.  Everyone needs it because of all of the toxins in our body.  Toxins affect the hormones that help metabolism.  When your body is overwhelmed with toxins, it stores them as FAT, causing swelling and weight gain.  The toxins are fat-soluble and need to be processed so your body can burn fat.

1 in 3 are overweight! It causes serious health consequences!

New Vitality Centers offers a complete Cleanse/Detox Kit that allows you to reset your body’s metabolism while getting rid of toxins that cause chaos within your body systems.  COVID-19 has added an additional problem to the already existing obesity crisis.  The added stress, isolation, and lack of movement has contributed to depression and weight gain – thus more chronic health issues.  More than half of the population has gained the COVID 20, 30, 40, and more!

You ask “Why do it”

  1. Remove Toxins from Your Body. This is the beginning of allowing your body to cleanse and burn fat.  It allows your body’s systems to reset while starting new healthy eating habits.  Fat cells are hard to release from the body.  They were made because of toxins and do not function like normal fat cells.  They need to be metabolized and excreted.  This process is called metabolic detoxification.  New Vitality Centers offers the complete Cleanse/Detox Kit.  Now 10% off.  Unfortunately, we live in a world that is surrounded by toxins.  From our environment and food to household and beauty products, we are constantly exposed to harmful toxins.  And we wonder why there is so much chronic disease.

The good news is that our bodies are uniquely designed to automatically detoxify.  However, processed food and sugars make it difficult for our bodies to detoxify naturally.  Cleansing helps to reset our taste buds to crave whole foods and rejuvenate our bodies by decreasing toxins and allowing our amazing organs to function at their optimum state.

  1. Prevent Chronic Disease. Eating healthy and maintaining a healthy weight has many benefits, the top being chronic disease prevention.  The more inflammation your body has, the more at risk you become for chronic disease.  Cleansing reduces the unhealthy inflammation in our bodies and helps promote an environment where chronic disease cannot thrive.  It strengthens your immune system!  New Vitality Centers has an 8-week weight loss program that keeps it simple for you to live your life.  It uses a combination of intermittent fasting and keto diet without using meal kits or meal replacements.  To aid in the process lipotropic injections and appetite suppressants are included.  This allows you to lose weight without feeling hungry.

Excess weight increases a person’s risk for chronic illness and death.

  1. Boost Your Immune System. When you provide your body with healthy whole food and nutrients you are at less risk of getting sick.  Keeping your immune system at peak performance allows your quality of life to increase and keeps the sick days at bay.  It enhances your physical health as well as your emotional health and well-being.

Chronic Disease is the result of two things:

nutrient deficiency and/or toxicity.

  1. Increase Your Energy Levels and Physical Activity.  If you’re feeling tired and sluggish much of the time, chances are your diet is the blame.  Many people experience regular headaches.  By cleansing and getting your body to a healthy weight, you can experience increased energy levels.  In turn, that motivates us to enjoy and do more physical activity.  Movement or exercise is a key component to a healthy lifestyle and is encouraged by doctors and nutritionists.  By resetting your body’s metabolic metabolism and eating habits, we reset our overall motivation and enthusiasm for life.

Current weight loss remedies are NOT working!

  1. Improved Mental Clarity and Well-being. A great benefit of a cleanse and giving your body healthy nutrients is mental clarity.  Brain fog is real!  Brain fog is fueled by things like sugar, preservatives, and artificial ingredients we cannot pronounce.  When you fuel your body with whole healthy foods and nutrients, your brain also is boosted.  It responds with clear thinking.  The old saying is true “you are what you eat”!  In addition to clearing your head, cleansing also promotes improved sleep and concentration.

The bottom line is that when you reduce your intake of junk the results are amazing.  Your mind and body will be healthier and respond to life demands more easily.  How you fuel your body really does matter.  Cleansing detoxifies, lifts brain fog, reduces, bloat, increases energy, boosts your immunity, and encourages better eating choices.

For more information contact:   

New Vitality Centers

665 S. Kings Ave., Brandon, FL  33511

813-436-0708

 

The Health Benefits of a Cleanse/Detox

It is not just a fad; it is a great way to rid your body of unnecessary toxins and give it an overall reset.  If you are beginning a new way of eating or a new diet, it can give you the boost to start fresh.  When you experience issues with digestion, a cleanse can offer some reprieve by eliminating acid and alkaline for faster relief.  There are many other body parts that benefit from doing a cleanse/detox, leaving you feeling invigorated.

What is a detox cleanse?  It helps rid the body of toxic substances.  The body already does this naturally through the liver, urine, sweat, and feces.  This cleanse allows you go deeper and helps neutralize toxins and release them from your body.  CLEANS and DETOX are sometimes used interchangeably but they are not the same thing.  A detox used in combination with a cleanse is powerful.  The detox eliminates unhealthy foods from your diet and concentrates on eating whole, healthy foods to give your taste and habits a reset.  It is great to use before changing your eating habits or going through a weight loss program.

There are many benefits of a Cleanse.

Improved Digestive Health.  The chemicals we take in through the foods we eat and even the hair and cosmetic products we use can take a toll on our digestive system and health.  Just by removing processed foods, a cleanse can help the digestive process and reduce bloating and constipation.  The healthy foods that digest easily along with the supporting supplements that are taken helps remove toxins that strain and hinder the liver and digestive functions.

Get control of Cravings.  Controlling cravings can be difficult.  New Vitality Centers Cleanse/Detox Kit includes 4 products that help control cravings.  Cravings are more than mind over matter, and they can mean a hormonal imbalance for both men and women.  It involves drinking plenty of fluids, which flush out the unhealthy foods you crave and helps break the addiction to those foods.  During the cleanse liquids can fill you up and help curb hunger.  When you do not eat processed foods for a short time, your body will start to crave healthy whole foods instead.

Energy Boost.  Your body and liver must work much harder to process the chemicals found in processed foods.  It must work harder to breakdown all those toxins and it makes you feel sluggish.  When your liver is working correctly, you will have more energy.  Digestion alone uses a lot of energy and it takes more time to digest those foods.  When you get both processes working together automatically you feel more focused and energized.

Improved Mental and Emotional Health.  Cortisol is released when your stressed which decreases liver function.  Cleanses help regulate your cortisol levels which ease stress that the chemical imbalances cause.  Processed foods like sugar, excessive alcohol and caffeine contributes to adrenal fatigue.  When you control these your adrenal glands are refreshed.  Healthy adrenal glands help you cope better with stress and helps avoid feeling overwhelmed.  Poor sleep also helps play a role in stress and cravings.  If you do not rid your body of these toxins it causes poor sleep making you feel lethargic and moody.

Doing a cleanse and detox whether starting a new diet or not helps you feel rejuvenated and renewed.  The first couple of days is an adjustment but once you complete the cleanse, you will feel the positive benefits physically and mentally.

New Vitality Centers uses a Clean Start Medical Weight Loss Program that helps you lose weight and change your eating habits in a way that you can maintain and “live your life”.  It does not involve meal kits or meal replacements and focuses on changing your eating patterns.  Combined with using the Cleanse/Detox Kit, your body resets quicker and does not feel hungry.

Spring Forward How to Handle the Effects of Daylight Savings Time

SPRING FORWARD

How to Handle the Effects of Daylight-Saving Time

There is a lot of controversy about this annual routine.  We will soon be setting our clocks forward an hour.  Some people handle it with ease, but others have a hard time getting use to the new schedule.

One hour makes a bit difference in the amount of daylight available as we wake up, get ready for work, wind down and go to bed.  It even makes a difference in people being able to get their exercise and activity.  Daylight is the main regulator of our circadian rhythm, our natural 24-hour sleep cycle; that seemingly slight change in daylight can make it a lot more difficult to fall asleep, wake up and feel energetic throughout the day.

There are strategies you can use on how to cope with the effects of daylight savings time.  Whether you are a night shift worker, an early riser, or if you burn the candle at both ends, these strategies can work for you.

Start on Friday

Resetting your internal clock on a Monday morning can make the rest of the week more stressful.  To ease the change, start by going to bed an hour earlier on Friday night and waking up an hour early on Saturday morning.  You’ll have the whole weekend to adapt and lounge around more than usual.

Change your Mealtimes

Eating and mealtimes are big signals for waking up and going to bed.  Many of us don’t really “get going” until we’ve had our coffee.  You may not sleep well if your dinner is too early or late.  It must fit with your lifestyle.  To help cope with the time change, adjust your mealtimes slowly, starting a few days in advance.

Consistent Morning and Evening Routines

Food is far from the only thing that puts us to sleep.  Circadian rhythms are powerful, but many people become more tired or awake when they go through certain rituals and habits.  Find out what helps you sleep and wake up and make it a habit.

Breakfast or not

Some people do not eat breakfast at all and with the intermittent fasting many do not eat until close to lunchtime.  When people think of early morning energy, they usually think of coffee and caffeine.  If you are of the many people that eat breakfast daily, make sure it is balanced as it is your main source of energy throughout the day.

Spend Time in the Sun

Vitamin D is important for many reasons.  A lack of sun exposure is the main cause of seasonal affective disorder (SAD), which is a condition leads to depression and lethargy.  To compensate for the loss of morning daylight try to get extra sun exposure throughout the day.

Get Active

Exercise is a great way to boost your mood and energy levels and it also can help to normalize your sleep schedule.  People who exercise several times a week also tend to sleep better and are more alert in the day.

 

We all hate New Year’s resolutions! 

We all hate New Year’s resolutions! 

Most people hate the idea of New Year’s Resolutions to the point that we won’t even discuss them.  It is just a goal and to solve a problem that we have.  That could be at any time of the year, not only on January 1st.  What is supposed to be a positive change can trigger feelings of shame and guilt instead of hope and intended motivation.  Often it overwhelms us instead of motivates us.   

If you have a BIG PLAN to eat healthily and get in shape, by the 3rd day, we’re back in the fast-food drivethru and didn’t move our body at all.  Sometimes we should set smaller goals that we can accomplish and don’t seem overwhelming, but it begins to change our habits, and we get closer to our bigger goal.  For example, instead of committing to “get in shape,” try committing to doing five push-ups or using the stairs.  If someone wants to read more, that might mean reading one paragraph before bedtime.  In the case of meditating, it might be taking three calming breaths first thing in the morning. 

Make it so simple that you don’t have any reasonable excuse not to do it.  Even if you’re busy, or sick, or tired, you can still do it.  It’s hard to use the “I was too busy” excuse for not doing something that takes 1-2 minutes.   

Setting micro-goals to reach your larger goal gives you a sense of success rather than failure.   

We follow the Clean Start Weight Loss Program which is a combination of intermittent fasting and keto diet.  It allows you to live your life without confinement tio certain recipes, meal kits, or meal replacements.  It also allows you to socialize and go out to dinner.  This 8-week program is changing lives and getting people back in the game of being healthy. 

 

Sugar Is Not Your Friend

Bursts of sugar send a surge through the body that significantly affects your mind and body.  We crave sweetness, but it is clear that too much leads to higher risk of obesity, diabetes, and heart disease.  In addition to Alzheimers and other degenerative brain disorders that thrive on chronic inflammation, sugar affects your mental state.  People like to separate the brain from the rest of the body, but studies have found a correlation between inflammation and mental health.  Did I tell you sugar is not your friend!   Most people eat two to three times the level recommended, which is one reason for a higher diagnosis of mood disorders.  We all know that sugar causes inflammation, but it also influences our mental health by affecting our nervous system’s neurotransmitters.  Some doctors classify sugar as an addictive drug because these refined white crystal triggers the pleasure and reward centers in our brain like a drug does.  That is why people indulge in higher and higher amounts to get the same euphoric rewarding feeling.  Sugar consumption has skyrocketed, with the average American consuming about 152 pounds of sugar a year.  That is almost ½ pound a day! 

That is why we use the Keto Diet along with intermittent fasting.  This plan is low in carbohydrates (which converts to sugar), so the body uses fat for fuel; thus, your body begins to burn fat.  There are many benefits to using fat as fuel for your body, including weight loss, burning fat even when you are sleeping, gives you energy and stabilizes blood sugar levels, and long-term health benefits.   

This plan allows you to lose weight without being hungry! 

Protein helps to stabilize blood sugar, which helps keep you out of fight or flight.”  Protein provides the building blocks for your neurotransmitters, serotonin, dopamine, and GABA.   

Our program is an 8 week medical weight loss following the Clean Start Weight Loss Program.  It is a combination of intermittent fasting and keto diet thus allowing you to live your life without the confinement of meal kits and meal replacements.  The foundation is old.  Low carb diet and closely related to the old Adkins Diet.  This is based on real food and simply avoids sugar and processed food relying on meat, fish, vegetables, and natural fat. It’s a super charged version of an old idea.