I would like to share with you some basics of the Ketogenic diet that I have learned this week.
This could very possibly change your life for the better, it has mind, and I hope it can change yours as well.
What's even more exciting is that there are now ways to induce a state of metabolic ketosis much more easily by taking new breakthrough products that make you feel satiated without loading you up with carbs!
A keto diet regimen is well known for being a reduced carbohydrate diet, where the body generates ketones in the liver to be utilized as energy.
It's described as various names– ketogenic diet plan, reduced carb diet, reduced carb high fat (LCHF), etc. When you consume something high in carbs, your body will certainly generate sugar and insulin.
Glucose is the simplest particle for your body to transform and then use as energy, so it will certainly be picked over other energy resources.
Insulin is produced to process the glucose in your bloodstream, by taking it around the body. Since the sugar is being made use of as a main power, your fats are not needed, and also are as a result retained. Commonly on a normal, greater carb diet, the body will certainly use glucose as the main source of energy.
By decreasing the consumption of carbohydrates, the body is caused to enter into a state known as ketosis. Ketosis is a natural metabolic state the body initiates to help us survive when food intake is reduced. While in this state of ketosis, we generate ketones, which are created in the liver.
The main goal of adhering to a keto diet is to compel your body into this metabolic state. We don't do this with hunger of calories, but rather with starvation of carbs.
Our bodies are incredibly adaptive to exactly what you put into it– when you overload it with fats and also take away carbs, it will certainly begin to burn ketones as the primary energy resource.
What Do I Eat?
To start a keto diet, you will certainly want to plan ahead. That certainly means having a practical diet regimen strategy all set and waiting. What you eat actually depends exactly how quick you want to enter a ketogenic state.
The more limiting you are on your carbohydrates (less than 15g per day), the faster you will enter the state of ketosis. Typically, anywhere between 20-30g of net carbs is advised for every day weight loss – but also a reduction in your sugar levels will yield the best results.
Your nutrient consumption needs to be something around 70% fats, 25% healthy protein, and 5% carbohydrate.
You want to keep your carbs restricted, coming mainly from veggies, nuts, and milk. DO NOT consume any kind of refined carbs such as wheat (breads, pastas, cereals), starch (potatoes, beans, legumes) or fruit.
Dark green and leafy is always the most effective selection. The majority of your dishes should be protein rich veggies, and also an added side of fat.
For example, Poultry breast basted in olive oil, with broccoli and also cheese. Steak topped with a knob of butter, and also a side of spinach sautéed in olive oil. If you're finding yourself with hunger pains throughout the day, you could snack on nuts, seeds, cheeses, or peanut butter to curb your cravings. You want to increase your healthy fats which will sustain you longer.
Benefits and Considerations of Ketogenic Diet
You could see some constraints on your performance when you initially start a keto diet regimen, yet as your body completely adjusts to utilizing fat as the primary resource of power– all of your toughness as well as energy levels will go back to normal.
Many report increased energy once they've adjusted to a ketonic state over time.
Your glycogen stores could still be refilled while on a ketogenic diet. A keto diet is a great way to create muscular tissue, however protein consumption is essential here.
It's suggested that if you are planning to acquire mass, you ought to be absorbing about 1.0– 1.2 g healthy protein for each lean extra pound of body mass. Putting mass on may be slower on a ketogenic diet plan, but that's due to the fact that your total body fat is not increasing.
You can adjust your diet if needed and go ketogenic intermittently if needed to meet your physical fitness goals.
People commonly assert that performance is affected when on a keto diet plan, yet that's not true. A study was done on experienced bicyclists that got on a ketogenic diet plan for 4 weeks.
The results show that cardio endurance was not compromised whatsoever, and then their muscle mass was the same as when they began. Their bodies adapted through ketosis, restricting both glucose and glycogen stores, as well as utilized fats as the primary energy source.
There was another study done on 8 specialist gymnasts that had the exact same outcomes.
Both teams were fed a strict diet regimen of eco-friendly veggies, healthy proteins, and also premium quality fats.
The only actual time where ketosis can give efficiency loss is in workouts that need an eruptive action. If you need a little boost in your efficiency throughout these, you could “carb-up” by eating 25-50g of carbs 30 minutes before you get to your training routine.
Considering taking place a low fat diet regimen? It's been revealed that a ketogenic diet regimen is healthier AND ALSO much more reliable compared to low fat dieting.
As a precaution, you should always contact your doctor if you have any kind of concerns concerning beginning a keto diet. You ought to specifically be weary if your family has any kind of pre-existing kidney or diabetic person conditions– as the higher intake of healthy proteins will place pressure on your kidneys.
High cholesterol, high blood sugar, and heart disease is not something you have to worry about. High fat, reduced carbohydrate diet plans are popular as they can help regulate cholesterol, blood sugars, and also decrease heart problems.
If you are staying active and you go to a keto diet, but you feel lethargic in the first week or so while on it you may be lacking in electrolytes.
The sluggish feeling is the result of your electrolytes being flushed out, as ketosis has a diuretic effect.
Ensure you drink a lot of water and also keep your sodium intake up.
As a matter of fact, you must go overboard with the salt– salt EVERY LITTLE THING! This will certainly aid with water retention, and aid restore the electrolytes.
For a regular individual that is starting a ketogenic diet plan, eating 25-40g of net carbs a day, the total adjustment process will take around 2 weeks.
Common advice is to reduce your carbohydrates to fewer than 15g to guarantee that you are well on your way right into ketosis within 1 week.
There are a lot of great ketogenic recipes & more information on the internet that you can search for. I like ruled.me for finding great ketogenic recipes. Also, many claim that if you can stay in a state of ketosis it essentially makes certain ailments impossible to develop, so there can be other health benefits aside from merely weight management.
Love to Cook?
Hate to Cook?
No Time to Cook?
Then you are going to love the brand new Saveur spice line out of Australia.
Saveur Natural Foods have over 40 different Rubs, Seasonings, and Mixes, so you have nothing to worry about in the kitchen. These delicious spices are inspired by cuisines from all over the world including Turkey, Japan, Italy, India, Scandinavia, and Thailand, so it is easy to infuse a new recipe or an old favorite with these unique flavors. Say goodbye to bland, boring dishes. Saveur’s pre-mixed spices take the guesswork out of great tasting meals. From our Southern Style Dry Rub to our Thai Mix, you’ll find something to please every palate.
Saveur’s Artisan Blends are made from the finest herbs, spices, and vegetables, so every bite will taste incredible.
Only the best ingredients are sourced by the international product development team at Saveur Natural Foods – the spice blends are always authentic, pure, ETO- and PPO-free. Saveur’s spices are unadulterated, lab tested and steam sterilized to ensure on the highest quality products are delivered to you.
Quick, delicious food is even easier – Choose your favorite Saveur and add it to proteins, veggies, dips, stews, and soups for even more flavor. Spend more time with your friends and family, and less time in the kitchen.
Saveur’s Artisan Blends are available in Australia, New Zealand, Canada and now in the USA. If you would like to be one on the first to Saveur the Taste of these delicious blends or become a Saveur distributor email me.
My father's legacy was his camp, he put all of his energy into the care of this camp. It showed in the decor, landscaping, and his hospitality. When I visited with my family he made sure the nightlights were in place, the coffee was ready for the morning's brewing, he would take his son-in-laws & grandchildren fishing & boating, & we would go exploring the area together -- a perfect host. We had the camp for three years after his death. One by one his children, grandchildren, cousins, etc stopped going with the excuse, "it's just not the same". In my view its too bad the camp is no longer a part of us. For me it was a place to gather. To share in each others company of today's problems whatever they may be, it also was a neutral place where we shared responsibilities. I am glad for my father's legacy, it gave me an understanding of nature and its place in the universe. Some day I hope to have a small lake house where my husband & I can retire to, a place where our children can gather & entertain each other, and to carry on my father's legacy. ❤️
Who’s excited for a new book size?! This summer, Heritage Makers has been pleased to announce the arrival of the 5.5 x 5.5 Soft-bound Storybook! This book style and size is fabulous to showcase your social media photos, give as gifts, and share your memories.
The convenient size and soft-bound cover make these books irresistible for sharing! With its compact size, and 50 set pages, it’s perfect for archiving your social media photos. With a $9 Wholesale price, these are the most affordable and versatile books yet!With small pages comes the advantage of being able to feature your social media photos in a fun, convenient way, as these photos typically are lower resolution than uploading images from your device.
We’ve printed a sample album so you can see how images from Instagram and Facebook printed. Each of these images were uploaded from my phone to Instagram and Facebook.
When saving images from Facebook, there are two options: right click the photo and choose the option to ‘Save image as’ or under ‘Options’, click ‘Download’. Choosing ‘Download’ will save a larger file size. In this sample book, I have made spreads using both save methods. The left side: ‘Save Image as’, right side: ‘Download’.
These images both turned out great! In Studio, each of my photos at this size had an orange border around the edges. To have green borders around them, which indicates the best image quality, would have been to decrease the size of the image to about a quarter of the page (slightly smaller). *Note that each photo has its own dimensions and pixels, and thus results may vary. We recommend checking the photo information in Studio in the My Projects area, as seen below.
We’re providing both simple and decorative design templates for you to easily make your own. Check out the 5.5 x 5.5 Soft-bound Storybook templates now available and customize yours today!
Playful Snapshots – Template # 144799
Snapshot Family Album – Template # 144800
Family Faces – Neutral – Template # 144801
Snapshot Family Album – Mix – Template # 144802
Classic Snapshots – Template # 144803
Simply Snapshots – Template # 144804
Floral Family Snapshots – Template # 144805
Bright Summer Snapshots – Template # 144811
* Original Blog published from Youngevity Resource Center
Below are recommendations from Dr. Joel Wallach that everybody should limit or ELIMINATE from their diet.
Dr. Joel Wallach is an EXPERT in medical nutrition and recommends the Good Food/Bad Food list to everyone. There are exceptions for diabetics regarding fruit/sugar. You must clean up your diet for good health and to absorb nutrients.
As a bonus, here are the foods that are GOOD for you, as recommended by Dr. Joel Wallach and Dr. Peter Glidden:
Foods high in ORAC
Blue berries, cinnamon, walnuts, curry, dark skinned fruits, unprocessed cocoa powder, acai berry, green tea,
red wine (research for more foods high in ORAC).
* Phytates A note of caution to those using Youngevity products.
Phytates bind to minerals in the Beyond Tangy Tangerine, Plant Derived minerals, and other Youngevity products containing minerals.
The phytates interfere with the absorption of minerals and wastes them. If you eat phytates, take your minerals at least two hours before, or two hours after you consume the phytates.
Examples of phytates: Nuts, seeds, rice, beans, spinach, peas, lentils, legumes. Do an internet search to find more foods that contain phytates.
Source: Originally published from Dr. Peter Glidden's website & Youngevity blog.
Wake up, coffee lovers! Have you tried the cold brew trend? The first evidence of true cold-brewed coffee, made with cold water, comes from Japan. Kyoto-style coffee, named for its popularity in Kyoto, Japan, is the earliest record of cold-brew coffee. It's clear that the Japanese were brewing coffee this way in the 1600s, although the record prior to that is unclear. Big brands like Starbucks® and Dunkin’ Donuts® are now offering this small-batch, artisan-style coffee. Market research reports indicate cold brew sales have grown 300% in the U.S. since 2010. But you don’t have to head to your drive-thru or even the grocery store to get your cold caffeine fix.
The basic cold-brew coffee recipe is simple: grind the coffee coarsely (at home or wherever you buy the beans), and combine 1 cup of coarsely ground coffee with 40 fl. oz. of cold water in the Cold Brew Pitcher. Then, let it steep overnight (18–24 hours). The coffee will infuse the water, creating a strong, concentrated brew. Strain it in the morning, and you’re done!
The result is a smoother, sweeter, less acidic cup of coffee that’s totally in your control. Dilute it with ice or more water to get your perfect caffeine dose. The cold brew pitcher above is available via Pampered Chef. I have to admit my first experience with cold brew coffee was a more richer, smoother tasting and less bitter tasting coffee.
If you want to improve your "gut" health there a 6 foods you should eat --
We know that our microbiome is made up of trillions of bacteria; some more beneficial than others. The bad bacteria called the Firmicutes and the good bacteria called the Bacteroidetes are both in our gut and depending on our diet, you might have more of one kind over the other. This is because the food we eat feeds these bacteria, and certain types of foods will feed Firmicutes (think red meat, sugar, & other fatty foods), while other foods feed Bacteroidetes, for this post we will focus on the 6 foods that will increase the good bacteria in your gut.
Here are 6 foods you should eat to improve your gut health:
- Bananas: This fruit is full of soluble fiber, which is what the good bugs feed on. Bananas are considered a prebiotic, fuel for the beneficial bacteria.
-Greek Yogurt: Yogurt with live and active cultures is a great source of probiotics, the good bacteria. By eating yogurt, you add the good Bacteroidetes to your gut. Make sure the label says "live and active cultures" and keep it refrigerated. And be sure to aim for fewer than 15 grams of sugar per serving; sugar can feed the bad bugs in your gut.
- Kefir: Kefir is a fermented version of yogurt, and it is full of healthy, living bacteria that contributes to our microbiome by delivering good bacteria and also helping the synthesis of vitamins B12 and K, therefore contributing to improved gut health. Kefir is 99.9% lactose free, so for those allergic to dairy, this is a good alternative source of probiotics.
- Kombucha: This fermented, fizzy black tea with a tangy taste is filled with beneficial bacteria to coat your digestive tract. In addition probiotic benefits, the fermentation process also creates healthy B vitamins for energy.
- Sourdough Bread: This bread is made with a lactic acid starter that contains strains of Lactobacillus, a beneficial type of bacteria that adds good microbes to your gut. Lactobacillus is one of the most common types of probiotics.
- Dark Chocolate: This is not too good to be true! Research has shown that the bacteria within our GI tract can efficiently ferment chocolate and even produce anti-inflammatory compounds that are good for the heart! The good microbes, such as Bifidobacterium and lactic acid bacteria, feast on chocolate and lessen inflammation. Look for dark chocolate with at least 70% cocoa content.
I just want to tell you how to make nourishing, mineral-rich bone broth and why you should be incorporating it into your daily diet. Seriously, bone broth is the cheapest super-food on the planet! Not only is it an excellent source of calcium, and other minerals, it is rich in gelatin, which helps to heal the gut and help with intestinal disorders such as Crohn’s disease and ulcerative colitis.
Other benefits of bone broth include:
We are proud to announce that Heritage Makers is on the cutting edge of new technology—being one of the first companies in our industry to allow you to place your customized QR codes on our customizable products.
QR Codes have been around for a while but are now entering the mainstream of our lives. It’s time for us to get on board and start making our 2-dimensional projects come to life with this new interactive technology.
You may be asking some of the following questions:
What is a QR Code?
How does the QR Code App Work?
*Tips and Tricks for Successfully Using a QR Code on a Studio Project:
#1 — Never print a QR code which is smaller than ¾-inch square on a card and always print larger if used on a poster or canvas. The more data you put into the code, the smaller the dots become, so size adjustments may need to be made. For most smart phones, the relationship between scan distance and minimum QR code size is approx. 10:1. That means a 1-inch code will be most effectively scanned at 10-inches or less.
#2 — Always test your QR Code before publishing your project. Always, always! After you have created your own QR code and dropped it into your Studio project, give it a test to make sure that it is readable at 100% of the project size. If you go to “View” at the top of your Studio page, scroll down to Zoom and select 100%. That will give you an accurate view of the size it will be when printed. Simply hold your smart phone up to your computer screen and scan. Did it take you to where you wanted to go? If not, try re-generating the code or making the QR Code larger in your project.
#3 — Until people become aware of QR Codes and how to use them, we suggest placing some simple instructions on your holiday cards this year. For instance: “To see what’s new in our lives, simply open up a QR Code reader app on your smart phone, point your phone’s camera at the code on the card and scan.”
#4 — We suggest that you always use the QR Code in its original black and white form. If you choose to add color, always remember that the code color should be dark and placed against a light-colored background. Make sure the contrast is sufficient or the code will be difficult to scan. A reversed-out code, where the background is dark and the pixels are light, is never recommended. And always, always test before publishing!
**QR Code FAQ’s:
Is there any way to access QR codes without a smart phone?
**How else can a QR Code be used?
The possibilities are endless with QR Codes. Clearly, our society values all things digital but QR Codes are also fun to play with and can add that “cool factor” to your Heritage Makers projects. There is no need to fear the unknown. We, at Heritage Makers, encourage you to give it a try and to see how simple and easy it can be.