Is Eating Vegan Keto Possible?

Is Eating Vegan Keto Possible?

The answer is yes! The keto diet is proven to help people lose weight and keep it off because it is a sustainable lifestyle. Doing keto does not mean that you only eat meat and eggs to achieve your high-fat, low-carb goals.

Keto is easy to become a lifestyle because you can still go out to eat on keto by making a few tweaks and you can adapt the diet to fit whatever eating restrictions you have. You just need to be a little creative because there can be some potential hurdles to overcome, and it revolves around how to find the right foods to eat.

Many New Vitality Centers clients like to have “plant-based days” which is extremely healthy, however they do not follow a 100 percent vegan diet. Eliminating red meat has been helpful for many people on keto because they resort to fish and chicken.

People who follow a traditional keto diet lifestyle still eat too much red meat and do not switch up their proteins. With a plant-based approach, there is less risk of that. If you follow a vegan keto diet appropriately, you should be able to lose weight and create a new lifestyle.

A vegan diet focuses on plant-based foods. To get into ketosis, where your body starts to burn fat instead of carbs, you need to hit the right macros: 60 percent of your calories from fats, 15 – 30 percent from protein, and 5 – 10 percent from carbs.

You will need to consider how to get enough calories, fat, protein, and fiber without consuming more carbohydrates. Remember, it can be tricky to incorporate beans (they do have protein) but they also have carbs. It is easy to cover your basis with fat and still get adequate fiber – protein is the bigger struggle. You can lean heavily into nuts and seeds, which are great sources of healthy fats have fiber and protein. Scale back a little on vegan protein like tempeh, which is higher in carbs.

You will want to consume these types of foods:

  • Avocados
  • Seeds
  • Nuts
  • Nut butters
  • Olives
  • Non-starchy vegetables (broccoli, cauliflower, peppers)
  • Tofu
  • Vegan “dairy” products (coconut yogurt, cashew, cheese)

You will want to consume these in moderation:

  • Grains ((rice, pasta)
  • Starchy vegetables (potatoes, peas)
  • Beans (chickpeas, pinto beans, black beans)
  • Fruits (berries)

You will want to avoid these foods:

  • Animal products (meat, honey, whey protein)
  • Dairy (milk, eggs)

Much will depend on your personal preferences and tastes but try out this sample menu for some guidance:

Day 1

Breakfast:  A smoothie with coconut milk, greens, a handful of berries, nut butter, and hemp

Lunch:  Vegan soup with MCT oil and hemp hearts

Dinner:  A salad with avocado, broccoli, cauliflower, olive oil dressing, and sunflower seeds.

Snack:  A golf ball handful of almonds

Day 2

Breakfast:  Sautéed greens and tofu scramble with vegan cheese

Lunch:  A green salad with avocado, peppers, and broccoli, with a side of nuts. (You can even sauté’ the peppers, etc. as an added taste and texture)

Dinner:  A cauliflower pizza with vegan cheese and greens on top

Snack:  Coconut fat bombs

It is possible to do keto if you feel confident in your ability to be okay with the parameters. It is still recommended that you bring in a professional to help figure out how to make this work in the healthiest way possible. Keep in mind that you as most people will need to add a supplement to the mix.

Where To Start When You Have Never Exercised


“Where do I start? I’ve never exercised before.” This is a common question you hear, especially from people who are much older and just starting to get active for the first time. If you have never had an active lifestyle or exercised before, it may be a challenge to know what you need to do and how to do it. You will notice in the beginning it’ll be a struggle and that is why it is so important to start small and ease into it.

To put it to you straight, you do not have a choice. If you want to maintain a healthy weight, body composition, mobility, and good general health, you must move your body.

First, decide to do it no matter what. Why do you want to start exercising? What are your goals?

  • You want to lose weight
  • You want to promote healthy joints and mobility as you age
  • You want better cardiovascular health
  • You want to be a good example to your kids
  • You want to become stronger and more flexible
  • And the list goes on and on….

Once you have your why, it can still seem overwhelming of how to start. You do not even know what you may or may not like. This can mean exploring and taking your time to decide what you like and what you enjoy doing. When you see people running in your neighborhood or when you go to the gym, just keep in mind that everyone started somewhere. Rest assured that when you see these people, they did not look that way when they started, they worked hard to get to where they are now, just like you will.

Your exercise routine is about YOU. It is about your individual goals, your preferences, and your interests. What matters is finding a fitness program that works for you. The good news is that there are a lot to choose from.

Break it down so you can begin an enjoyable program that you will stick to in the long haul.

  1. Identify Your “Why”

This is a huge part of staying motivated, consistent, and positive when you first begin. This may take some serious brainstorming on your part, but it is vital to find a reason that is meaningful enough to you for it to propel you forward. This is about your goals and what feels right for you. Try not to get caught up into what everyone else is doing.

  1. Invest in Proper Gear

Exactly what kind of gear you need will depend on what kind of exercise you want to try. But there are a few universal “staple” items that you can get. This will help motivate you. Invest in a pair of comfortable, supportive athletic shoes. The best way to make this decision is to try on a bunch and see what feels most comfortable to you. Some stores offer special fittings. Females will want to find a snug, supportive sports bra, and a couple of sweat-wicking tops along with pants or shorts. Do not go overboard in spending money until you know more of what you like.

  1. Start Off Small and Ease into It

When you begin, think about long-term consistency. Think about how many training days you can realistically fit into your life. Hopefully, you will work your way up to 3-4 days a week. But it does not mean that you must start there. Try not to get into thinking that you need 1-2 hours to get your work out in. It can be less than an hour and have great short term and long-term benefits. Another trick is to schedule it on your calendar, this way you can be sure to have set time aside for your workout.

What time should you work out? The best time is always the one that fits your lifestyle, your preferences, and your energy level.

The way to find out is to experiment with various times to see when you feel your best and when you are most like to follow through and do it.  You may like morning workouts since once you do it in the morning, it is out of the way and nothing else can come along to sideline it. For some people early mornings turn them off and they like to carve out 30 minutes to an hour after the workday.

  1. Learn The Basics

Once you find a type of workout that you like and works for you, do not go “all-in” right away. Take the time to learn the basics so you can safely progress. The beginner guides and classes will give you a foundation to make sure you are doing it correctly.

It should be challenging but not so difficult that you feel defeated.

 If you are in a class, most instructors will give you modifications during the class. Do not be afraid to modify the exercise to your level. It is easy to want to keep up with everyone else but meet yourself where you are. Never feel ashamed of listening to your body and taking breathers when you need to.

Remember 5 minutes is better than 0.

  1. Try Hiring a Trainer

One on one options are good for beginners, and it keeps you accountable. They will guide you into a program and provide individualized help. Consider booking sessions with a trainer to show you proper exercises to get started. They will show you ones that are right for you with your current skills and abilities. New Vitality Centers can recommend a trainer for you. Most gyms collaborate with personal trainers and can also connect you with one.

6. Add Stretching Daily

A good exercise program includes a flexibility program. It will also increase your performance in any sport or exercise. It will naturally increase the strength of your core to help in aging. Focus on stretching the muscles that are worked during your workout. If you worked your lower body, focus on stretching your legs and glute areas. If you worked your upper body, focus stretching on your upper body. When you stretch, try to hold the stretch for at least 20 seconds. It may be a little uncomfortable, but it should not hurt. Once you begin stretching regularly you will find that you will become more flexible and be able to hold the stretch longer and even stretch further. You will also notice that if you do not stretch after you have been doing so, it will feel like something is missing.

  1. Have a Game Plan

Like anything else, it is important to have a plan. Even if you are super motivated to your new fitness goals, some days, it is hard. Sometimes it is good to have a friend as a “check in” partner to hold you accountable. Another strategy is to get your work out clothes and essentials together the day before so it takes less time preparing. Just make sure you continue to listen to your body. If you have been going strong and need a break, it is fine. Your new workout routine should not add stress, it should be a helpful self-care activity that gives you more energy and makes you feel positive and strong.



Making your New Year’s Resolutions Stick

Making your New Year’s Resolutions Stick

It is a new year and you have made some New Year’s Resolutions or made the decision to make some substantial changes in your life. First, let us start off by saying you can do it! Keep in mind, you cannot just say things like “I’m going to lose weight” or “I’m going to start eating healthy.” There needs to be a plan in place so that it is effective, and you can meet your goals – a plan of attack.

Everyone can lose weight, but it is the lifestyle change that helps improve your overall health, well-being, and longevity. A new lifestyle change is not something that happens overnight. It is a day by day, commitment, one step at a time. New Vitality Centers focuses on our client’s overall health as they lose weight.

How to make sure that you meet your New Year’s Resolution(s) goals?

  1. Keep it Simple. If it is too complicated, you will not stick to it. Overall statements like “I’m going to lose weight” is too big, broad, and most often does not work. Consider pairing it down to something simple and actionable to make it easier to connect with your goal every day. Making it too complicated can be a recipe for self-sabotage which can lead to depression.
  2. Do not make quick decisions that you cannot stick to. Also, as a reminder, try not to get caught up in the “lose weight fast” campaigns. Take a moment to think about your lifestyle and your long-term health goals. Taking a moment to think about your daily life both at work and at home will help you make decisions that you can stick to.
  3. Always have “go to” positive affirmations. It is important to have self-compassion so that you can enact big sustainable changes. Remember you cannot take care of your family the way you want if you are not healthy yourself. Try things like this: “I will stick to my plan so that I will have the energy to be a better mother or wife”, “I will make good eating choices so that I can lower my blood pressure or get off my diabetes medication”, or “I will not be persuaded by my friends and family to eat things that are not on my plan and that will give me more confidence”. You can be loving with yourself while still holding yourself accountable. This will inspire confidence and bring out the best in yourself.
  4. Pick friends and partners that have similar goals and lifestyles. This will not only keep you safe emotionally but will also give you security. Having healthy relationships with discipline allows you to meet your own needs. It may sound strange, but it is good to partner with “yourself” so that you can self-motivate and allow yourself to have affection for yourself. Keeping discipline within a healthy state of balance can be life changing and it turns self-discipline into a powerful ally.
  5. Do not beat yourself up for having a difficult day. First, it is normal to find yourself going one step forward and two steps back at times when you are creating tremendous change. Try not to get caught up into the frame of mind that “I messed up at lunch so now I’m not going to stick to the plan the rest of the day and night.” That usually only makes you feel worse emotionally and makes it harder to get back on track. Old habits can be hard to break but remember, you can reach your goal.

There are a multitude of reasons people want to lose weight. For most people, it is simply because they want to look better physically. Who doesn’t want to look better?  We all do. When you begin losing weight – not only will you look better but your overall health, well-being, and longevity improves. Many chronic disease issues can be eliminated due to this lifestyle change, not to mention you’ll have improved energy, focus, sleep and more!

New Vitality Centers believes losing weight is anti-aging. Losing weight can get your chronological age more parallel with your biological age. New Vitality Centers uses a combination of ketogenic diet along with intermittent fasting. Keto diet and intermittent fasting are considered the gold standard of sustainable weight loss and lifestyle choices because it allows you to live life without so many restrictions. People who are “on diets” typically end up socializing less or going out to dinner less often because it does not fit into their plan. This combination of ketogenic diet and intermittent fasting allows you to have a cocktail if you want and allows you to go to dinner or a party but just pick different foods to go on your plate.

Remember, you can stick to your New Year’s resolutions this year if you follow these tips and tricks! Stay committed, stay consistent and reach out to New Vitality Centers to start our Clean Start Weight Loss Program.

Do You Have Trouble Drinking Plain Water?

It is vital to hydrate for so many reasons. It sounds like a lot; our body and systems need 50% of your weight in water. If you weigh 150 pounds, then you need to drink 75 ounces of water every day. That seems like a lot of water and can get boring drinking plain water.

Do not fall into the trap of drinking water with chemical and sugar enhancers. Article sweeteners may not have calories, but they cause havoc with your body including:

  • Headache
  • Depression
  • Increased risk of cancers
  • Poor gut health
  • Increase diabetes
  • Weight gain and more!

Consider INFUSED WATER.  It’s so easy!  By adding fruits, vegetables, and spices, not only to enhance your water in a natural way but you also benefit from the natural vitamins and minerals. We know we need to drink water, so let’s try to make it fun. Many people are unable to lose weight because they are always reaching for something to “hold them over”. This will not only hydrate you but help you hold off hunger. Water flavored naturally with your favorite flavors provides many natural benefits including:

  • Satisfies your hunger and sweet tooth. Many times, when you are hungry, you’re really thirsty.Try infused water before you reach for the snack.
  • Improves your digestive health. Water keeps your system “lubed up” and helps your digestive system absorb the nutrients from the foods you eat. Infused water daily will give you a healthier digestive system.
  • Speeds up your metabolism. As we age, our metabolism slows. Drinking water naturally increases your metabolic rate. Adding apples, pears, berries, citrus, cucumber, sage, cinnamon, etc. will boost your metabolism.
  • Flushes your system. There are many detoxes available but there is nothing better than a natural detox. Fruits, vegetables, and spices will enhance your system. A natural cleaning is much better than a chemical cleaning.
  • Better immune system. By adding fruits that are rich in Vitamin C and E will automatically strengthen your immune system. It will help you to maintain a balanced pH which supports your immune system.
  • Increases your energy.  Fruits are loaded with antioxidants, vitamins, and minerals. These work naturally to give you more energy. Since it helps with hunger, it will help curb cravings. Carb cravings come because you are lacking essential vitamins and nutrients.
  • More youthful. This is great for anti-aging. Who doesn’t want to look and feel more youthful? The more water you drink, the plumper your skin will be. Collagen production decreases as we age which makes it all the more important to hydrate and hydrate the right way. If your skin is dehydrated, it will become saggy. Infused water will nourish your skin with extra vitamins and minerals.

Many people get in a slump in the afternoon around 2 or 3 o’clock. A glass of fruit infused water will perk you up and allow you to get a “second wind”. It will help you get out of the habit of grabbing an unhealthy sugary snack that will not support you in weight loss.

There are so many various ingredients you can add. Try not to get into the trap of “needing a recipe”. This will make it too hard for you thinking that you need to have certain ingredients to make it. Just use what you have. For instance, if you have any type of berry, add it along with cucumber or celery.

Or if you want something with citrus lemon alone can be boring. Try adding some lime, cilantro, orange, or grapefruit. Fresh seasonal fruits and vegetables are great, and you can tailor your ingredients around the seasons. =Cinnamon can be great with fall fruits.

You can truly have a different flavor every day.  Dive in and don’t over complicate it.  You can use one or a combination. A tip to make sure that you are getting the most nutrients and best flavor is to “muddle it a little in a separate container”. This will release the natural flavors along with the vitamins and minerals.


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


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

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


Cold And Flu Season And Now Coronavirus 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




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



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.