Month: March 2018

Carbquik Mix or Low Carb “Bisquick” – Tried It!

Carbquik Mix

If you’ve gone low carb or have been thinking about it, you may be wondering how you might still keep some favorite recipes in your diet without eating a ton of starchy carbs and sabotaging your weight loss goal. Carbquik mix is the low carb substitute for Bisquick and I’ve been experimenting with it over the last couple of months, here’s my honest review.

What’s In Carbquick Mix?

Instead of using white flour, they use Carbalose, a combination of wheat flour, vital wheat gluten and enzymes, which the website says, helps give it a flour-like texture without all the carbs.

Carbquik has a ton of insoluble fiber as well, bringing the total net carbs for a 1/3 cup serving down to an incredibly low 2 net grams of carbs! Compare that to Bisquick at 27 net grams and you can really see how substituting can make a huge difference – allowing you to have some of your old faves and still stay on your diet plan.

Another important fact is that Carbquik has no trans fats versus Bisquick that includes partially hydrogenated soybean oil, a known artery clogger. The sodium level is quite a bit lower as well, but how does it taste?

My Results with Carbquik

Well…that depends. I tried some recipes from the website and was utterly disappointed, here’s what I tried:

  • Cut Buttermilk Biscuits
  • Cheddar Cheese Biscuits
  • Sausage Gravy

The cut buttermilk biscuits were a total disaster as the ingredient measurements ended up making little sense. The recipe (supposedly by a chef) called for 2 cups mix but only a total of 5/8 cup liquid ingredients. What resulted was a dough that was way too dry and wouldn’t stick together until I added more cream. Once rolled out, I could only get about 5 biscuits out of it, versus the 16 serving size promised.

The resulting biscuits were more like dog biscuits than classic buttermilk and that’s just what they became!

Although the Sausage Gravy recipe was much better (we used Jimmy Dean Hot), the Cheddar Biscuits were also disappointing. Once again, there was not enough liquid in the recipe and I had to add more cream. They ended up baking okay but tasted too bitter and ended up in the trash 🙁

Recipes and Use

I have since substituted this for flour in other recipes and could not tell the difference, leaving me to recommend using Carbquik as a replacement for flour in many conventional recipes such s batters or breding for meats, etc.

I cannot recommend the recipes from their website, but I would suggest taking some tasty carb-filled recipes from the Bisquick website and using Carbquik instead. Some stuff to try:Carbquik Mix

  • Buffalo Chicken Pot Pie with Cheddar Biscuits
  • Easy Cheese Sticks (use heavy cream instead of milk)
  • Easy Mediterranean Chicken
  • Classic Strawberry Shortcakes

You can find Carbquik in many grocery stores nationwide but if you live in the middle of nowhere like me, you can order it here. Let me know what you think by commenting below. Enjoy!

 

To Your Success,

Karyn

 

 

 

 

Diet or Exercise for Weight Loss, Which is Better?

Diet or Exercise, Which is Better?

For decades, we’ve been told by the ‘experts’ that the best way to lose weight is to simply eat less and exercise more. But anyone who’s tried to lose weight this way faces a daunting task: have enough willpower to start a restrictive diet AND begin a regular, usually strenuous workout schedule.
Unfortunately for most of us, this method usually ends in failure, if we even start at all. Yet despite it’s dismal success rate, the myth of extreme dieting and exercise continues.

But can you really get away with one without the other and still reach your weight loss goal? In this post, we’ll see what leading edge health experts are saying, and find out which is really better: diet or exercise for weight loss?

First – What’s Making Us Fat in the First Place?

Over the years, we’ve heard lots of theories about what makes us gain weight:

  • You eat too many calories – No, you don’t eat enough calories, your body thinks you’re starving!
  • You eat too much fat – No, you eat too much saturated fat, eat more unsaturated fat!
  • You eat too much bread and pasta – No, whole grain bread and pasta are good!
  • You need to exercise vigorously 3 times a week – No, exercise moderately 5 times a week!
  • Do more cardio – No, you need to lift weights to build more muscle, muscle burns more calories!

Despite all this advice, we are fatter and sicker than ever. Let’s take a closer look at exercise first.

No Pain, No Gain

Since the 1950s, the US government has promoted the importance of exercise in response to the increasing incidence of heart disease. In the 70s, Jim Fixx’s bestselling book “The Complete Book of Running” launched a worldwide movement and the running shoe industry is still booming today.

The health club and aerobics class trend followed in the 80s and from Jane Fonda to Richard Simmons, everyone was doing it. In fact, statistics show that from 1978 to 2008, exercise increased worldwide.

Despite popular belief, Americans actually exercised the most at 135 average days per year compared to the worldwide average of 122 days.

Does that mean that all this increased exercise translated to lower obesity rates? Uh, no…in fact, the countries with the lowest exercise rates in some cases, had a third the obesity rates of America. So what gives?

Some experts, such as Dr Jason Fung, MD, author of “The Obesity Code, Unlocking the Secrets of Weight Loss”, believe that although exercise has many other health benefits, whether you exercise or not has no real effect on obesity.

He believes that exercise plays about a 5% role in weight loss compared to diet at 95%. As a nephrologist, Dr Fung treats patients with kidney failure, an advanced Type 2 diabetes complication. The real culprit in weight gain he says, is hormone imbalance namely, insulin.

Feel The Burn

Yet another expert, cardiologist Dr Rob Thompson, MD says something a little different. In his latest book “The Insulin Resistance Solution, Reverse Pre-Diabetes“, Thompson agrees that the problem is an imbalance of the hormone insulin and that the focus should be on diet, but also stresses the importance of exercising using our “slow-twitch” muscles.
Your body uses insulin to transport blood sugar (glucose) out of the bloodstream to be either utilized by muscle as energy or stored as fat. Without enough regular exercise, the muscles can become unresponsive to insulin, but just a few minutes of walking activates the slow twitch muscle fibers and they start utilizing the excess insulin.

According to Thompson, if you walk for just 30 minutes, the responsiveness lasts up to 48 hours after exercise, and its effect on insulin is faster than diet and medication. The best news may be that walking is easy for just about everyone, and because it’s easy and relatively convenient, we’re more likely to do it consistently.

Either way, the general consensus between most doctors at the cutting edge of today’s nutrition agree that diet is the main factor in the rising rate of people who are overweight or obese.

America is experiencing an epidemic of insulin resistance as approximately one third of the population has it by the age of forty. Left untreated (preferably by diet and exercise), it can lead to Type 2 diabetes, hypertension and a host of other deadly conditions.

The Simplest and Most Effective Way to Lose Weight

Both of our doctor experts know that the key to weight loss isn’t cutting calories or hitting the gym for 5 hours a week, it’s about stopping the glucose spikes that cause our insulin levels to rise. Long term elevated insulin levels can actually cause the body to become resistant to it, making it hard to lower blood sugar levels leading to fat storage (especially belly fat) and Type 2 diabetes.

What causes our blood sugar to spike? Along with sugary soft drinks and fruit juice, the main culprit is starchy carbs. Grains and grain products like bread and pasta, along with rice and corn products have 3 times the glucose molecules as common table sugar and cause your insulin levels to spike dramatically.Diet or Exercise, Which is Better?

Unfortunately, these products make up the bulk of the American diet thanks to decades of dietary recommendations from our government, mainstream medical, the food industry and the compliant media, mainly “health” magazines.

Just by eliminating these products, many people have not only lost weight (without deprivation), but have reversed insulin resistance and prevented Type 2 diabetes from devastating their lives.

It’s not just about cutting the starch, you also need to increase the levels of fat that you eat. When you cut your starchy carbs, your body will begin to utilize fat (both stored and eaten) as it’s main energy source. When this happens, you stop having food cravings and feel satisfied longer.

It may be the hardest thing to wrap your head around but it’s true – eating more fat, moderate protein and low carb is the simplest, most effective way to lose weight – without feeling hungry or deprived, ever. People who eat this way (including me) say now that they know the secret, they never have to worry about weight gain ever again.

Forget about cutting out all delicious foods, you just have to get rid of the cheap, starchy filler foods that cause the blood sugar spikes that eventually cause weight gain and disease. Add creamy, flavorful fats and 30 minutes of walking at least every other day, and you’re on your way to permanent weight loss.

To learn more about how insulin effects weight, click here

To Your Success,

Karyn

We are not doctors. This site offers health, fitness and nutritional information and is designed for educational purposes only. This information is not a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Any concerns or questions about your health should be discussed with a physician or other health-care professional.

 Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional based on information provided on this site. The use of any information provided on this site is solely at your own risk.

 

 

 

Hormones and Weight Gain – How Getting Balanced Can Make the Difference

Hormones and Weight Gain - How Getting Balanced Can Make the Difference

If you’ve tried changing your diet and exercising but still struggle to lose weight, you may have a hormone imbalance that’s inhibiting your success. There could be any number of possible imbalances causing the problem depending on whether you’re male or female, pre, peri, or postmenopausal, or even whether you have other medical issues.

Although this post will touch on how imbalances affect various health conditions, the main discussion focuses on hormones and weight gain and how certain hormone imbalances could actually be keeping you from losing weight.

Included in this post is my own history with hormones imbalance, how I fixed it and started losing the weight and most importantly, how you can, too!

General Symptoms of Hormone Imbalance

 

There are numerous symptoms associated with hormone imbalances depending on of course, which hormones we’re talking about. Here’s a general list of symptoms, I’ll break them down by hormone next:

  • Weight gain/loss
  • Excessive belly fat
  • Dry skin
  • Fatigue
  • Poor concentration
  • Fluid retention
  • Constipation
  • Hair loss/facial hair growth
  • Brittle nails
  • Loss of sex drive
  • Brain fog
  • Feeling cold
  • Muscle aches & pains
  • Depression
  • Mood swings
  • Poor sleep
  • Incontinence

The Main Hormones That Can Affect Your Weight

 

Thyroid

The thyroid gland produces hormones that help our body use energy, keep us warm, and keep our brain, heart, muscles and other organs working properly.

Hypothyroidism is when the thyroid gland can’t produce enough of these hormones to keep our metabolism running smoothly. When your thyroid is out of whack, the symptoms can also affect other parts of your life, like your motivation to exercise and what you feel like eating (like too much comfort food).

You’re fatigued during the day, but have trouble sleeping…not getting enough sleep can cause all sorts of other health problems.

Even though hypothyroidism is on the rise, most doctors (who actually bother to test for hypothyroidism) are still relying on outdated methods, including how they test and what’s considered the “normal” range. Many patients who complain of symptoms like weight gain, fatigue, or depression will be tested and declared in the normal range, either leaving the doctor’s office empty-handed or as in too many cases, with a prescription for anti-depressives.

Another common theme among the medical establishment is prescribing synthetic thyroid medication. Some people say they have been helped by drugs like Levothyroxine, but many more have found their best results with naturally derived prescriptions like Nature-Throid.

Getting your thyroid function balanced could be the key to losing weight and feeling better.    Hormones and Weight Gain - How Getting Balanced Can Make the Difference

Since it can be tricky finding a physician who can test and diagnose hypothyroidism correctly, I’ve included a link for your convenience. Click here

 

Estrogen, Progesterone and Testosterone

Although I recommend starting with thyroid balancing, you should know that imbalances in the sex hormones can greatly affect your emotional and physical health.

If your female, you’ve no doubt experienced PMS or menopausal symptoms such as hot flashes, brain fog or night sweats caused by fluctuations in estrogen levels. Loss of progesterone at this point in life can affect sleep and the ability to keep estrogen levels in check which can lead to other serious health problems.

A lot of women think the symptoms of menopause are normal and something you just have to put up with, but this is no longer the case!

Low testosterone in men, can cause a host of health issues some of which include:

  • Chronic fatigue
  • Muscle loss
  • Sexual dysfunction
  • Cardiovascular disease
  • Depression/anxiety
  • Loss of bone mass

But low testosterone is not only detrimental in men, it can also cause some of these problems for women as well.

Advances in Hormone Replacement Therapy can eliminate these symptoms safely, whether you’re male or female, and if the right therapy and method is chosen, can absolutely change your life.

Hormone Replacement Therapy – Debunking the Myths

 

HRT has been given a bad rap. Back when HRT was first developed, the only drugs available were synthetic and made from questionable sources. The drug Premarin (still available) is made from the urine of pregnant mares (for real).

It was the side effects caused by synthetic hormones that raised the alarm in the health industry. We were told that menopause increased the risk of heart disease and osteoporosis but then when given synthetic HRT, our risk of breast cancer increased.

The modern answer to HRT and these side effects is Bioidentical Hormone Replacement Therapy.

 

The Best, Most Effective Hormone Replacement Therapy

 

For several years, I struggled with symptoms such as fatigue, poor concentration, fluid retention, weight gain, and low libido. I tried many methods of HRT from patches to creams to sublingual lozenges, you name it, but nothing worked. Then about 4 years ago, my doctor prescribed something different…from a company who it turns out, is leading the way in BHRT…

BioTe Medical is the leader is Bioidentical Hormone Replacement Therapy and is led by founder Dr. Gary S. Donovitz, MD and also includes many very accomplished physicians on the Board of Directors.

What make this BHRT different from others I had tried was the delivery system. BioTe uses a pellet system inserted under the skin (very simple and safe technique in office) to deliver the hormones.

One of the problems with other methods is the hormones actually making it into the bloodstream intact or consistently. For instance, pills can be rendered ineffective by the digestive system and patches and creams have to penetrate the very protective layers of skin.

Another problem with other systems is regular delivery of the hormone. BioTe’s method works something like this: about 3 days after insertion, the body has built capillaries around the pellets, allowing the hormones to be gradually and naturally drawn into the bloodstream for consistence availability over 3-4 months.

Another extremely important difference with bioTe is their extensive and thorough blood testing. This is key in the proper diagnosis and in the correct dose of hormones prescribed. Your medical professional will continue to monitor your progress in case any adjustments to be made.

I cannot tell you enough how much bioTe’s therapy has helped me and the quality of my life! I’m so thankful that I found a doctor who cares enough about her patients to offer this service.

If you’ve already cut the harmful and unhealthy starchy carbs from your diet as I’ve suggested in my other posts and you still can’t lose weight – something else is going on that you need to investigate…it very well may be a hormonal imbalance.

Please take a few minutes to take this quick quiz to find out if your hormones could be limiting your quality of life.

Please note – I do not receive compensation for recommending bioTe. I have just seen such a difference in my health because of the therapy and feel I must share it with as many as possible.

To learn more about a healthy diet that makes it simple to lose weight, click here

 

To Your Success,

Karyn

 

We are not doctors. This site offers health, fitness and nutritional information and is designed for educational purposes only. This information is not a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Any concerns or questions about your health should be discussed with a physician or other health-care professional.

 Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional based on information provided on this site. The use of any information provided on this site is solely at your own risk.

We also provide certain supplements and nutrition products through the site. Information regarding these products may not have been evaluated by the FDA. We make no claim as to the efficacy of the products, neither the products nor information provided on this website are not meant to diagnose, treat, cure, or prevent any disease.

 

 

 

Essential Oils for Weight Loss and Cellulite

Essential Oils for Weight Loss and Cellulite

For thousands of years, essential oils have been used for spiritual, emotional and physical health. Chances are good that you’ve enjoyed essential oils in aromatherapy, in skin or hair care products, or maybe to soothe sore muscles.

But what about using essential oils for weight loss and cellulite improvement?

In this post, I’ll identify the most effective essential oils known to support weight loss and cellulite reduction as well as how to find the best quality oils .

Weight Gain 101 – The Real Culprit

Before we dive into essential oils as weight loss aids, we must remember that the real cause of weight gain for most people is eating too many starchy carbs and or sugary soft drinks or fruit juice.

During the digestive process, food is broken down to its basic building blocks before entering the bloodstream where the hormone insulin is released to process it. It takes more insulin to process carbs than fat or protein.

Starchy carbs, (grain products, potatoes) have 3 times the glucose molecules (blood sugar) of regular table sugar requiring excessive levels of insulin in order to keep it under control. Regular glucose spikes can literally cause the insulin response to wear out over time in a high percentage of people, leading to weight gain, belly fat, insulin resistance and Type 2 diabetes.

Although the best way to lose weight and avoid major health problems is to cut the starchy carbs from your diet, the following essential oils have been shown in many studies to provide support in the process.

Cinnamon Oil

One of the oldest known essential oils, cinnamon has been used in hundreds of remedies as far back as ancient Egypt. It has been reported to aid in the control of blood sugar levels.

According to the Mayo Clinic, cinnamon may be helpful as a supplement in Type 2 diabetes treatment. In several studies, it had a potential effect on glycemic control and one study in particular, using 500 mg twice daily for 90 days, improved A1C levels (A1C levels are considered a reflection of average blood sugar levels over a 3 month period).

It should be noted that these studies used ground cinnamon, cinnamon essential oil is much more potent and should be used with care to avoid irritating side effects. As with any essential oils, you should always check with your doctor and pharmacist for any possible interactions.

Lemon OilEssential oils for weight loss

One of the most popular and most useful essential oils, lemon aids the digestive process and helps detox the liver.

Why is the liver important in weight management? Your liver is the last stop for glucose before it reaches the rest of your body where it’s either used for immediate energy needs or stored as fat. The liver keeps your blood sugar from shooting too high or dropping too low. Lemon oil used internally can be a powerful aid to the all important liver, and it tastes great.

Add 2-3 drops of pure therapeutic grade lemon oil to a glass of water daily as a refreshing and supportive drink.

Peppermint Oil

Since the digestive system is key in processing food and deciding whether it’s stored as fat or used as energy, it’s important to keep it healthy. Peppermint is one of the most powerful essential oils known to aid in digestion when taken internally. When used aromatically, it can clear the mind and relax the body.

Chronic stress can have a negative effect on overall health, including weight management. Using essential oils for stress management, may be the most common use of all and Peppermint simply must be in your collection.

essential oile for weight loss and cellulite

Grapefruit Oil

Wow. This one is known for so many benefits that it’s tough to know where to start…a list is in order. Grapefruit essential oil is used to:

  • Reduce anxiety and stress
  • Fight obesity
  • Reduce the appearance of cellulite
  • Eliminate water retention and puffy skin
  • Cleanse the liver, kidneys and lymphatic and vascular system
  • Boost mood
  • Promote physical energy

It’s sweet, tangy, bright fragrance blends nicely with other oils and it only takes a drop or 2 in a glass of water.

Note – it is safe for dogs and horses, but toxic to cats. If used topically, avoid the sun for 24 hours (all citrus oils can cause skin to be sensitive in sunlight).

Geranium Oil

Known to alleviate anxiety, geranium oil is also used to eliminate fluid retention and lymphatic congestion. Since cellulite is mainly caused by aging skin that’s lost elasticity causing the fat deposits under the skin to protrude, using geranium oil could be an effective tool in combating the appearance of cellulite.

Note – Pregnant women should avoid the use of geranium oil

As we know, cutting starchy carbs is the best way to lose weight and losing weight is the best way to reduce the appearance of cellulite, so your diet should be your focus. Learn more here.

Feel free to use essential oils as a fun and effective aid in the process. Just make sure you don’t skimp on quality and be sure you always buy directly from the source to ensure authenticity.

How to Find the Best Quality Essential Oils

Essential Oils for Weight Loss and Cellulite
Serenity Essential Oil by DoTerra

There are many sources for essential oils, most claiming to be pure. However, at this writing, there is only one company (DoTerra) that actually pays an independent lab to test its oils for purity. This is extremely important, especially if you take essential oils internally.

To shop for the finest essential oils, click here

There’s a lot of science that goes into the process of sourcing growers, ensuring compliance and commitment to quality, harvesting, and distilling the finest oils. I’ve tried many but DoTerra’s the best.

To learn more about essential oils click here for a free guide

 

We are not doctors. This site offers health, fitness and nutritional information and is designed for educational purposes only. This information is not a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Any concerns or questions about your health should be discussed with a physician or other health-care professional.

 Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional based on information provided on this site. The use of any information provided on this site is solely at your own risk.

We also provide certain supplements and nutrition products through the site. Information regarding these products may not have been evaluated by the FDA. We make no claim as to the efficacy of the products, neither the products nor information provided on this website are not meant to diagnose, treat, cure, or prevent any disease.