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The Power Of Your Posture

Posture PowerDid you know that correcting your posture not only makes you look better, but it also powers up your metabolism? Good posture is not just about appearing to be slimmer; it can help you shed unwanted pounds as well. It takes more effort to maintain good posture, and that is why proper posture burns more calories than slouching. Proper posture also improves respiration, which improves blood flow and revs your metabolism. Now you're burning even more calories.

Anyone can improve posture — anywhere, anytime. Even while you sit at your desk. And you thought you couldn't exercise, making you doomed to gain weight. We need to pay proper attention to our posture, whether we're walking, sitting, or lifting weights.

Posture helps keep our bones straight too. It's a fact of life that as we age our bone mass inevitably decreases. The spine becomes compressed, which is why we lose height. If you're prone to osteoporosis you're much more likely to develop that "hump back look" that is not only unhealthy, it ages us as well.

The simple, slimming, most efficient, posture solutions to maintain strong bones are to stand tall and lift weights. Orthopedists who treat pain are the first to suggest weight lifting as your priority training method. They don't suggest Pilates, yoga, or the fun class at the gym — for good reason. Weight lifting is the #1 way to strengthen your bones. You cannot find a better form of exercise. What comes in second place you ask?

Walking — not running and for good reason. Walking works your whole body. Every time your foot hits the treadmill or pavement it strengthens your bones. Running can be more injurious to your body and tends to cause stress fractures. They are not only painful but counter-productive to what you're trying to accomplish. If you're attempting to lose weight, the Metabolic Core Walk found in The Metabolism Solution is the answer. You can do it every day with no gym required.

Equally important is strengthening your core muscles. The LynFit Lean Core Workout is for everyone and can be done anywhere. What makes the LynFit Lean Core Workout different? It not only flattens your abs, but it also strengthens your core from a physical therapy perspective, vs. a bunch of pretty and fun moves.

Bottom line — no matter what ails you, poor posture makes it worse and worsens spinal compression. The best way to avoid excessive medical bills is to stop slouching and stand up straight.

Here is a little slimming posture power — do this now:

    • Stand up straight with your shoulders pulled back and your stomach pulled in
    • Avoid allowing your head to tilt forward or backward
    • Keep your head stacked on top of your spine (think of a bowling ball on top of a broomstick)
    • Keep your knees slightly bent (if your legs are excessively tight this may affect your posture more than you realize, negatively affecting your entire body and will "show" in your posture by your alignment)
    • Be sure to balance your weight on both feet equally. Doing this barefoot is best as it can help correct some of your foot problems
    • Now, it's all connected. Can you feel the difference? 

Read The Metabolism Solution for more information on Posture Power. 

The New Way To Lose Weight If You Have Hypothyroidism

HypothyroidismIt's estimated that 11 million adults and children have hypothyroidism. Two out of every three people with hypothyroidism (under-active thyroid gland) may not know they have the disease.

Why are so many people getting the disease? This is something the medical community can't agree, but lots of people who struggle with weight loss think that if they simply take a thyroid pill they will lose weight. This couldn't be further from the truth. The fact is that as we age, most of us will experience our thyroids slowing down simply because of age.

Combine this thyroid-slowing issue with the fact that we lose muscle every year (which is estimated at 1–2 percent per year after age 50) and that we eat more and exercise less due to fatigue, and you've got the perfect weight gain storm. There are very simple effortless steps anyone can do to lose weight, even if you have hypothyroidism.

The fact is if you want to lose weight you're going to have to do things differently after you turn 40. If you're willing to make a few adjustments, you're sure to succeed at losing weight.

The Facts: 

Taking prescribed thyroid medication will treat the symptoms but it doesn’t cure hypothyroidism. There isn’t a cure, but you’ll feel some relief from the medications help. Taking prescribed thyroid medication will improve health but it won’t necessarily help you lose weight or make it any easier. Until you understand how your metabolism works, you might not ever lose that weight. Diet is 90 percent of your weight loss success. Not just any diet will do when it comes to losing weight when you have a sluggish thyroid. In fact, the wrong diet can make you gain weight.

Unfortunately, an underactive thyroid almost always means constipation and weight gain. Being constipated masks your weight loss and makes you feel bloated and uncomfortable. This usually causes you to eat for comfort, which is counterproductive when it comes to losing weight. To combat this, it’s critical that you eat thermogenic vegetables that not only promote weight loss and regularity but boost your metabolism — exactly what we hypothyroid gals need.

Limit your intake of “goitrogens”, which are compounds found naturally in some foods that make it difficult for the thyroid gland to create hormones. Foods that are high in goitrogens include cruciferous vegetables such as broccoli, cauliflower, cabbage, and products made with soy.

High in metabolic boosting proteins, but low in high-fat proteins? The solution is to eat more white fish. Eat with this in mind if you’re trying to lose weight: ”The lighter and whiter the fish the faster your metabolism will be."

While proteins from chicken, or better yet turkey breast, serve as important building blocks for our hormones, they can also be higher in fat than our hypothyroid metabolisms can handle. When trying to lose weight choose proteins that boost weight loss versus block it. Try to eat more white fish such as scrod, cod, halibut, and flounder versus higher fat fish that are higher in mercury. Fish is also higher in iodine, which is great for the metabolism. Often, iodine deficiency can be what brings on the hypothyroidism in the first place. Don’t like fish? Try tuna burgers. Even fish haters love them.

Spot on when it comes to healthy fats. If you eat too much, you’ll gain weight. Healthy fats are often found in plant oils and certain seeds, but if your metabolism is slow, you may want to eat these foods with caution. Fat is also high in calories, and it’s the excess calories that cause us to gain weight, not the fact that our thyroid is low.

That being said, healthy fats in the right amounts can help promote and protect thyroid gland function. You’ll want to keep your fat grams to 15–20 grams per day, and choose from good sources such as salmon that’s rich in Omega 3, and a small amount of olive oil.

It’s better to add a Pure Omega 3 Supplement to your diet instead of trying to get your needs met through diet. Often, we overeat on these fats (avocado is a fat, but it’s also one of the worst foods when it comes to weight loss) so supplementing tends to be a better choice when it comes to losing weight with hypothyroidism.

High in vitamin D, but not from dairy. Supplements are a better source. Studies have shown that vitamin D deficiency is associated with the severity of hypothyroidism. If you’re not losing weight, your vitamin D levels may be to blame. To ease the symptoms of hypothyroidism, increase your intake of vitamin D through supplements such as LynFit D3 Boost and make sure to include sources such as salmon or other fatty fish.

Selenium-rich — LynFit Daily Power Shot. Increased selenium intake has also shown promise when it comes to the synthesis of thyroid hormones according to recent studies. Some good sources of selenium, are Brazil nuts (be careful they pack a high-calorie and high-fat punch) and various fish such as tuna, or halibut. Supplements are also a great way to guarantee your body gets the selenium it needs to keep your metabolism and thyroid running at optimal levels. You can find the right amount (100mcg of selenium that is 143 percent of your recommended daily allowance in the LynFit Daily Power Shot) in a colloidal liquid making it easier for your body to absorb.

Pumped up with prebiotics. The only thing that’s better than probiotics is prebiotics. Probiotics are important for keeping your gut bacteria at healthy levels (low gut bacteria affects every aspect of your health, including hypothyroidism). The one thing that’s even better is prebiotics. They help control blood sugar and have been known to affect our ability to burn fat and make it harder to store fat, something we hypothyroid girls need more of.

Normal levels of bacteria protect our bodies against invaders, undigested food, toxins, and parasites. When good and bad bacteria get out of balance, you may experience fluctuations in your thyroid activity and your immune system. LynFit Lean Bars are a great source of prebiotic fiber. So is LynFit's new Chocolate Sauce. Both are sweetened with prebiotic fiber. They sure beat kefir or sauerkraut or worse, kombucha tea.

What about your workout you ask? Or How should you work out if you have hypothyroidism? If you’re hypothyroid, and you’re trying to lose weight, your workout needs to have specific requirements just like your diet does to be successful. If you have been trying to lose weight and have hypothyroidism, your workout needs to address these issues without hurting your current condition. Not all workouts are created equal when it comes to losing weight. Iin fact, most of them are the opposite of what you need.

In order for you to lose weight your hypothyroidism workout plan needs to be daily cardio workouts. By walking or doing more cardio workouts, you’ll help boost your serotonin levels, which are typically low in people with under-active thyroids. That is why we struggle with depression. Serotonin is a brain chemical that affects your mood, appetite, and your sleep cycle. I suggest “core walking," which is a good form of walking that includes your core. You get a whole body workout, and you don’t need tons of energy to get it done. As you know hypothyroid types tend to be exhausted all the time, so high energy aerobic workouts almost always get blown off. Walk daily for 30–45 minutes at a moderate pace.

Boost your metabolism with the right kind of strength training workout. It’s important to build muscle and strength (don’t worry you won’t get bulky) when trying to lose weight. After all, it’s the muscle that helps you burn fat and lose weight easier due to its metabolic boosting effects. But not all workouts are created equal when it comes to weight loss. Metabolic booting workouts are “the best” if you’re trying to lose weight, especially if you have hypothyroidism. Want to transform your body fast? Swap out your current routine and start doing metabolic boosting workouts three times weekly. You’ll see results within the first week.

Sleeping lean should be a part of your workout routine. Hypothyroidism takes a toll on your energy levels, so nothing is more important than establishing a regular sleep routine. To recharge your body so you can perform your workouts and stick to your hypothyroid diet, you’ll need to aim for 7–9 hours of sleep every day. If you’re having trouble sleeping, and most of us woman over 40 do, consider using LynFit Lean Sleep to help you fall asleep and stay asleep. LynFit Lean Sleep contains melatonin rather than the harmful metabolism slowing sleep aids.

For more information on thermogenic eating for hypothyroidism, refer to The Metabolism Solution by Lisa Lynn.

The Trick To Losing 7 Pounds In 7 Days, Just Like You See On TV

Everyone wants to know the trick to these fabulous makeovers that you see on TV. Well, you guys have heard me say it over and over again — it's to drink the LynFit Complete Protein Shake to boost metabolism! It kills cravings, paving the way for faster and easier results, allowing you to Lose 7 Pounds in 7 Days.

The video above is from the Meredith Vieira Show, featuring the Lose 7 Pounds in 7 Days Plan. All the recipes discussed in the segment can be found in my book, The Metabolism Solution, which is now available as an audiobook (recipes not included in audiobook). But remember, the most important element of the plan is to drink the LynFit Complete Protein Shake.

You can find a transcript for the segment HERE

So, here we go — Let's get ready to Lose 7 Pounds in 7 Days!

Why Abdominal Fat Is Dangerous

Belly FatBelly fat is very different than fat covering the hips and thighs. Fat stored around the middle produces substances that can create serious health risks, one of those being breast cancer. That's why if you have excess belly fat covering your stomach, it can make losing weight practically impossible. Women over 40 years of age, who store fat around their midsection or have been treated for breast cancer, require an entirely different approach when it comes to losing weight. The typical weight loss plan will not work. If you’re reading this, I’m sure you’ve figured that out by now.

It doesn’t matter what your body shape is, excess fat isn’t good for your health. The fat that covers your belly is much worse than saddlebags and thunder thighs. When it comes to body fat, location counts more than you might think. The fat that’s covering your abs is deep, meaning there is more there than you can pinch with your fingers.

Belly fat has a secret life of its own and creates a health and weight loss nightmare called metabolic syndrome. This is the name for a set of risk factors that occur together, increasing the risk of coronary artery disease, stroke, and Type 2 diabetes. This kind of fat is made up of living cells that spit out hormones such as estrogen, which make it even harder to lose belly fat. Metabolic syndrome may also cause intense cravings for foods such as sugars and carbs. The exact foods that we shouldn’t be eating if we are trying to melt off this harmful stuff.

People who develop this syndrome are carrying most of their weight in their stomach and almost always overweight. You rarely see this in a thin person, unless they are daily drinkers (see "It's Wine or Your Waistline" in The Metabolism Solution).

Fat cells have two purposes:

    • Storing energy for later use
    • Secreting hormones that regulate appetite and blood sugar levels

We all have fat cells, but lean people have smaller fat cells. These so-called small fat cells secrete a helpful hormone called adiponectin, which helps the body use insulin more efficiently. This makes losing weight and melting fat easier. The heavier you are the harder it is to lose weight and the leaner you are, the easier it is.

If you’re overweight, your fat cells are larger and tend to shut off the production of this helpful hormone. That’s why you always feel hungry. It makes it harder for insulin to do its job — called insulin resistance. Anyone can lose weight if they can control the insulin resistance, also known as lowering your blood sugar. This is exactly what makes the LynFit Metabolic Boosting System so efficient — allowing you to lose 1 pound per day.

Your goal should be to lose weight and melt fat as quickly as possible before these hormones get more out of whack. That’s what makes the use of smart supplements so important vs. not using them. The LynFit Metabolic Boosting System combines all of the best nutrients, in exactly the amount needed to lower blood sugar, so you melt off harmful belly fat and stop the vicious weight gain cycle. Essentially, it flips the weight gain switches off and turns on the weight loss switch.

If you store fat around your belly, there is more fat underneath the skin called subcutaneous fat. There is also fat inside the belly and underneath the muscles. These hidden fats stored around your kidneys, liver and intestines are known as visceral fat. This type of fat is much more harmful than the subcutaneous fat because it hampers insulin's effectiveness. These fat cells produce other hormones and proteins that are dangerous because they are located next to vital organs.

These visceral fat cells secrete a protein that contributes to inflammation, which creates clogged arteries (atherosclerosis), setting the stage for a heart attack. They also secrete a protein that constricts blood vessels, causing high blood pressure. Because this fat is so close to the liver, they drain right into that organ through a vein raising LDL cholesterol as well. Visceral fat is also linked with breast cancer, colon cancer, and may also contribute to dementia as well.

Belly fat is no joke. It’s much more important that a hot sexy body. It requires a specific approach to not only lose weight but to get this monster of a fat to melt off. It's no easy feat, and that’s why it takes a serious boost to get rid of it. Add hypothyroidism to the mix and you have a weight gain disaster on your hands.

I'm praying the next time you decide to cheat because you feel like it, or indulge in a glass of wine, you think twice. Your life may depend on it. Living a healthy lifestyle not only helps you lose weight, but it also keeps it off as well. Remember, whatever you do to take the weight off is also how you’ll keep it off. Be consistent in your habits and you’ll never have to worry.

The LynFit Lose 1 Pound Per Day Kit was formulated for exactly this reason, and if you don’t struggle with the issues above you’ll lose weight even faster. Start now — Your family needs you here and healthy!

Snug In Your Skin

Love Your BodyLadies, if you’ve been down on yourself, I have great news for you. Men, ages 18–50, 80 percent say they prefer a woman with curves. Thin is not in — strong and fit is.

Know what else men say? "There is nothing sexier than a woman comfortable in her skin. Nothing beats a happy girl who loves to laugh."

Feeling sorry about your body (and the anxiety that comes with it) is extremely contiguous. So is loving yourself exactly the way you are. Yes, men love when their girls eat healthy food and take care of themselves. It prompts them to do likewise. Men also love a woman who can relax and enjoy eating with them as well.

This might seem counterproductive for weight loss—thinking that enjoying yourself will lead to a poor diet and, inevitably, the scale sliding up. It's quite the contrary. Often, we use dieting as a way to punish ourselves from the overeating and indulging we have done (which always backfires). When we love ourselves the way we are, we naturally want to take better care of ourselves for the right reasons. And we're happy to do so.

As women, the media pushes in our faces, and glorifies, super stick-thin models. All the while making us feel unattractive and unhappy about our “average” or curvy bodies. Guess what? Men don't feel the same way. In fact, men prefer voluptuous women.

Fifteen percent of men prefer average size women while only five percent opt for super skinny. We obsess over every morsel we put in our mouths and over-exercise in the gym at the expense of our families and careers. The worst part — it’s a turn off to the opposite sex.

I can hear you now, "I do it for myself."

I work with women and men all day long. Deep inside, everyone wants to be noticed by their spouse, partner, or the opposite sex. We are human after all. Anyone who knows me knows that I have struggled with my weight and food since I was a toddler. When I finally lost the extra pounds and arrived at my goal weight, I didn’t expect what happened next. I was feeling pretty good about accomplishing my weight loss goal and for the first time in my life had wiggle room in my clothes. One day while training at the gym, the girl who worked the front desk said, “Girl, the guys said you used to have it going on, curves in the all the right places. Now you’re too skinny". I was stunned. To this day, I am grateful to her for being so honest. Truth be told, I think she saved me from a battle with little Miss Anorexia. That’s not all; when I went home to talk with my husband about it, he said, “I like you with a few more pounds on you."

I spent 20 years hating myself, always thinking that I was fat and ugly. I lived in my head with all of my negative thoughts. Little did I know that I was way off. I needed to stop that insanity and start feeling good about myself. That's the secret to being sexy at any age and any size.

Every morning we get a day older, and it does become more difficult to control our weight with age, so I’m not suggesting that you quit on yourself. Instead, I am suggesting that you learn to love yourself, no matter what size you are. Take the limits off of your life.You are more than your weight or the number on the scale. You are enough the way you are right now.

I beg you to talk to your healthy friends (be mindful of women who are clearly too skinny) or your spouse about what you’re feeling inside. It will help you get a clear and realistic perspective on your weight and weight loss goals. It will also help you to enjoy every day to the fullest.

Additionally, as a melanoma survivor, I can tell you that once someone tells you that you’ve got cancer, you realize how much time you’ve wasted worrying about perfection. Perfection doesn’t exist.

I have a question for you. If it was your last day on earth would that weight loss battle matter? Would you hate yourself so much? I don’t know about you, but I don’t want to waste one day hating myself.

If your weight loss struggle is on your bucket list, do it today so you won’t keep wishing you had done it sooner. It is never too late. Your someday is today, and it’s easier than you think. Anyone can lose weight and feel good once they make the decision to do it. The choice is yours. No one can do it for you.

Fun facts that may help you like yourself better today:

    • A size 14, which is now considered a "plus size," was approximately sex bomb Marilyn Monroe's dress size
    • 20 years ago, most fashion models were a size 8. Today, that's been replaced by an unrealistic size 0
    • 75 percent of men said the hobby they find most attractive in the opposite sex is cooking, not being a gym queen
    • 78 percent of men said a woman's most attractive feature is her smile
    • Men think being strong is sexy. Swap out those all day cardio and Pilates workouts for strength training. You’ll look and feel sexier
    • Men say we are too obsessed with our weight. It’s not weight that matters but our fat to muscle ratio that counts most

This article isn’t meant to slam woman who are naturally thin — that is their body type and there is absolutely nothing wrong with that either. Another fun fact: most skinny women want to add weight in the form of muscle. These women struggle with body image issues in the same way that we all want to lose weight. We will never be happy until we choose to love ourselves just the way we are. The best part is You Get To Decide.

I dare you to start today. Please keep these in mind when the old negative voices in your head start talking to you:

    • Men prefer woman 10–15 lbs. heavier than what we think our ideal body weight “should” be 
    • Toned is sexier than “skinny” 
    • Aim to be your healthiest, most fit body. Not anybody else’s
    • Don't be afraid of your weight. Muscle weighs more, but it’s sexier
    • Forget about what the scale says. Focus on leaner vs. lighter
    • Your attitude and confidence are what matters most and what is the most memorable when you enter and exit a room
    • You must love and accept the way you look before anyone can

Whitey Houston said it best: ”Learning to Love Yourself is the Greatest Love of All."

If you need help reaching a healthy body weight or learning to love yourself, please reach out. That’s what I am are here for. The Metabolism Solution provides you with every tool you need to lose weight while enjoying what you eat. Most importantly, learn to love yourself by honoring God with your Bod.

 

Is The School Lunch Causing Your Child's Weight Problem?

Could School Lunches Be Your Child's Weight Problem?

If you’re like me, there aren't enough hours in the day to do everything that needs to be done. So adding one more thing to your to-do list can send you over the edge. However, I have some information that might just motivate you to start packing your child's lunch every day.

Shockingly, most school lunches altogether lack nutritional value. Processed chicken nuggets, pizza and cookies for dessert are the norm. It’s also the reason our children are growing more overweight by the second. If they serve vegetables (most schools do not because kids throw them away), chances are it’s a tiny portion of frozen peas that are salted to preserve them and lack flavor.

The fact is that most school lunches are downright unhealthy, not appetizing, and expensive compared to the simple, delicious lunches you can make yourself at home. Your kids might even eat them if they are involved in the decision-making process.

School lunches rightfully get a lot of attention. Positive nutritional steps are beginning to be set into motion, but the truth is we still have a lot of room for growth. It’s still, and will always be better if you save money and make the lunches at home. You have better control over your child’s balanced diet this way, and you’ll be improving his or her health while assisting in the weight loss process should your child be overweight.

One of my big tricks is to have a "big cook night" where you make large portions of everything so you can pack the leftovers in reusable containers for lunch. I like to do this on Sundays after I’ve gone grocery shopping. I invite my kids to help me. This working together is good, not only for the diet it's also a good time to stay close and reconnect with your kids. Almost always, if your child takes part, he or she will gladly eat what they pack for lunch. Don’t forget the "I love you" notes or "I’m so proud of you." We all need to hear more of that.

I can hear the moaning now — it takes too much time. But, it takes less to do this than it does to visit the doctor when your child is sick or to deal with issues caused from being overweight — saving you both time and money. Most of all, your child will be happier, not just healthier.

DID YOU KNOW THAT children who are overweight are more likely to be bullied at school?

School lunch rescue recipes can be the remedy for your overweight child. Your kids will inevitably still be eating lots of sandwiches, wraps, and not so healthy carbs. That’s ok—it’s all about balance. You can make any meal much healthier by swapping out the heavily processed and potential allergy-triggering wheat bread and carbs for some creative options instead. Don’t forget most kids (grown ups too) prefer to eat with their hands making these foods fun alternatives that are good for us.

Here are some simple solutions to your kid’s school lunch issues:

Turkey "Not" Wraps: Simply use turkey as your wrap instead of bread. Pack/stuff it with ½ cup of shredded vegetables such as carrots and lettuces. Top it with a delicious and healthy gluten-free honey mustard and add a side of peanut butter balls (see The Metabolism Solution for the recipe). You’ll have a lunch that your kids could sell it's so delicious. It's exceptionally nutritious too. It’s high-protein, full of good for you carbs that won't jack up blood sugar levels. It contains healthy good-for-you fats to help keep them full. It also boosts brain power and sustains energy levels that help them focus.

Does it get any better knowing your child eats what he or she loves, and it’s good for them? Moms, you should eat this too and don’t forget to pack dad's lunch too if he is struggling with his weight. Heck, even the dog can eat it’s so healthy. Top it off with an apple and bottle of water and it’s a lunch suitable for a king or queen. If your child needs to gain weight, add a homemade smoothie for extra protein without all of the sugar and food dyes.

Blueberry Smoothie Bomb (big trend for teens):
2 scoops of Vanilla Complete Protein Powder
Coconut water or milk
½ cup of berries or fruit (mango is in)
*This is less expensive and much better for your child. In fact, it can even be a lunch on its own.

For more information on keeping your child healthy:
LynFit Lean Teens
The Metabolism Solution by Lisa Lynn

Expert Tips On Avoiding The “Female 15” — The Best Way To Avoid Lifelong Weight Issues

College weight gain can be the beginning of continuous weight struggles that continue throughout a lifetime. This is a time of life where males and females, whether they go to college or not, can begin to gain weight at a rapid pace, unless you interrupt this weight gain cycle with new healthy habits. Stress is a huge factor when it comes to college weight gain.

USA Today reported that 76 percent of female students and 33 percent of males said they eat when under stress. To make things worse, the female metabolism begins to decline between the ages of 17–19 and continues throughout their lifetime, making it easier for women to gain weight and almost impossible to lose.

Often, they have gained 10 pounds before they notice. This creates another issue: metabolic resistance due to the rapid increase in weight. This flips the weight gain switch on and can last a lifetime due to the metabolic changes that take place.

Did you know that .....

  • Gaining 10 pounds is enough for you to outgrow your current clothing size 
  • Most college students walk more than they ever have due to the dorm room to classroom distance, so food is 90 percent to blame, not lack of exercise
  • Most people who gain weight in college are less likely to ever lose that weight

Here are three simple, healthy habits that flip the weight gain switch off:

1.  Boost energy and metabolism at breakfast with the right kind of smoothie. Not all smoothies are created equal. In fact, most smoothies you buy commercially cause rapid weight gain because they are loaded with sugar as well as other not-so-nutritious ingredients such as soy or vegan sources. These stop weight loss and cause weight gain. Melt more fat by making your own smoothie.

What’s trending now is “The Dorm Room Smoothie”, aka "The Freshman Fat-Loss Bomb." The recipe is as follows (just mix the ingredients together and drink):

  • 2 scoops of a high-quality, metabolic boosting whey like Lynfit's Complete Protein 
  • ½ cup of water
  • Shake until it’s blended, or you can leave it lumpy 
  • Then pour over 1 cup of iced coffee

2.  Pass on the campus diet and choose “thermogenic” foods that flip the weight gain switch off and turn on the weight loss switch. Thermogenic foods are leafy green vegetables, white fish, salmon, as well as turkey breast. These foods create a “thermic effect” on your metabolism, causing it to heat up, so you burn more calories.

3.  Snack leaner and keep it to 1 snack per day. Before you grab that protein bar or bag of chips from the vending machine, stop and read the label. Here is what you should look for:

  • Choose snacks that are under 150 calories 
  • Contain less than 5 grams of fat 
  • Contain less than 25 carbs and have little or no sugar

Dial Down Your Diabetes With 3 Simple Steps

Preventing Diabetes

Every 5 minutes, 2 people die of diabetes-related causes and 16 adults are newly diagnosed according to Centers for Disease Control 2015 statistics.

You just got back from the doctor, and he told you that you are pre-diabetic. Your blood work didn't look good; your fasting glucose was 110 — which is not diabetic, but not normal either. I'm guessing you have a million questions, and most of them are questions about what you can eat. More importantly, which of your favorite foods (which probably are what brought you to this point) will you have to give up.

The truth is; the "kick pre-diabetes to the curb diet" is a healthy, balanced diet with the elimination, or at a minimum, moderation of simple sugars. It's the way we should all be eating to stay healthy and fit. But with all the conflicting information out there it can be confusing. I'm going to teach you some simple solutions to help you kick pre-diabetes to the curb. The best part is that you will lose weight and melt off belly fat. For most of us, food is our entire world, so giving up our favorite foods is highly unlikely. However, it's important to understand how your food choices affect your blood sugar levels and how lowering them is much easier than you think.

Prevention is the cure. Diabetes can cause complications such as heart disease, eye disease, and kidney disease. A little prevention is worth it and is much easier than you think.

I dare you to take the 7 Day Lower Your Blood Sugar (pre-diabetic) Challenge. The Challenge will not only help you lose weight, but it will also help to prevent diabetes and melt off belly fat. You will have more energy all day and won't be cranky all the time.

Here are Three Simple Steps to help you lose weight and lower blood sugar levels while enjoying some of your favorite foods. Try to follow these simple steps for seven days straight while monitoring your blood sugar levels so you can see your progress. Do your best and focus on progress, not perfection. If you slip up, get right back on track at your next meal. Lowering your blood sugar is that simple.

SIMPLE STEP #1: Prevent blood sugar spikes with this high protein breakfast

Always eat a lean, high protein breakfast every day to prevent blood sugar spikes. More and more, Americans are on-the-go, skipping the "most important meal of the day" and not eating until lunch. Tel Aviv University published a recent study that revealed the substantial impact of skipping breakfast on pre-diabetics (Type 2). It stated that "fasting" until noon triggered major blood sugar spikes and impaired insulin responses in Type 2 diabetics throughout the rest of the day. Skipping breakfast may also cause overeating later in the day which adds insult to injury.

This can be easily solved by drinking a clean, whey protein shake that is low in both carbohydrates and fats, yet still high fiber. This helps to keep you feeling fuller, making it easier to avoid eating the wrong foods. Adding Sunfiber in particular, will keep you regular. It’s the only regulating fiber that’s tasteless and mixes clear and easy so you won’t even know it’s there. However, most pre-made shakes do not fit these nutritious criteria, so it's better if you prepare the shake yourself. Try this blood sugar lowering, lean muscle preserving, cortisol blocking, delicious breakfast smoothie.

Cinnamon Smoothie
Simply combine the following items in a blender or shaker cup and drink up.
2 scoops of Complete Protein Vanilla Whey
½ cup of water or black coffee
1 serving of Sunfiber
5 ice cubes
1 tsp of cinnamon (cinnamon helps lower blood sugar levels)

SIMPLE STEP #2: Snack smart to lower blood sugar

Yes, you can snack if you're pre-diabetic. It's important to keep your meals and snacks spaced 2½–3 hours apart. Lots of pre-diabetic people get nervous about being a little hungry. It's okay to be a little hungry, especially if you are overweight. What's more important is that you choose foods that are low in carbohydrates and high in fiber. This will help you to feel fuller longer so you will eat less and lose weight. That's the best way to help control your blood sugar levels. Snack smart on homemade popcorn to help keep your carbohydrates in check. Popcorn is naturally high in fiber. When made from scratch it is an all-natural food without additives or artificial flavorings. You can use Malaysian palm oil that is nature’s richest source of vitamin E.

Why should you use Malaysian palm oil instead of your typical oil? Malaysian Palm oil is naturally trans-fat free so that you can steer clear of hydrogenated oils. Malaysian sustainable palm oil has beta carotene, tocotrienols, and other nutrients that have been shown to support good health. These nutrients help protect the skin from the inside out, and it’s great for brain and heart health. I also love that this oil is sustainable, unlike soy and other oils.

      • Oil palms grow for 30 years. 
      • Fruit is harvested every 3 months. 
      • They are non-GMO. 
      • No chemical processing required to produce the oil. It’s simply squeezed out. This is always best for our bodies
Homemade Popcorn (recipe submitted by Kyle Lynn)
Pour 1 tbsp. of Malaysian palm oil into a heavy-bottom, medium-large pot. Cover the bottom of the pot with ½ cup of popcorn kernels. Spread in a thin layer (if the kernels are too crowded, not all of them will pop). Cover the pot and heat on medium, shaking the pot every minute or so until all the kernels have popped. Take care not to cook too long, which could scorch the popped kernels. Sprinkle the popcorn with any of the following:

  • ¼ tsp of No Salt 
  • ¼ tsp garlic powder 
  • ¼ tsp Allspice or cinnamon or 1 tbsp. grated Parmesan cheese 
    (Serving size: 1 cup)

    SIMPLE SOLUTION #3: Do this trick before you cheat

    It doesn't matter if you're going to have a cocktail or splurge on a piece of your favorite cake — you need to always do this first.
    Know your numbers. What was your last glucose reading? Was it low enough to cheat? If not—wait. Timing is everything. Cheating when your blood sugar is high can cause major complications that could potentially cost you your life.

    Before you cheat, always make sure you have first eaten lean, metabolic boosting protein and thermogenic (low carb), high fiber vegetables. This will help "buffer" the insulin response. You will also eat less and have more control with your sugary treat (yes, this includes alcohol) vs. eating your treat while starving. Warm vegetables vs. cold are best to help control your insulin. Juicing is a definite "no", as it escalates blood sugar levels as fast as soda would. Some good examples of what to eat before you cheat are shrimp for lean protein, warm broccoli, or a salad.

    Remember, an ounce of prevention is worth a pound of cure. Don't forget your 1-2-3 punch to lower blood sugar and kick your diabetes to the curb.

    Everyone has individual needs. Work with your doctor or a dietician if you need help. They can help you decide how to balance the carbohydrates, proteins, and fats in your diet. Here are some general guidelines: The amount of each type of food depends on: 

        • Your diet 
        • Your weight  
        • How often you exercise  
        • Your other health risks