After week 1 of the 8 Weeks to Wellness program, patients can add some carbohydrates back to their diet. Toast can be a quick breakfast staple but the toppings often come at the expense of a high glycemic index.
We found this video, that may give you some inspiration for adding some healthy fats from the avocado and seeds, and keep your diet healthy.
Let us know what you think, or how you have prepared 8WW friendly breakfasts for yourself and your family!
This includes: grains, breads, cereals, rice, corn, potatoes, pasta and fruit.
Allowable food and sources of carbohydrates after 1:00pm include low glycemic index foods, which usually come from come from vegetables.
The reason behind this is that your metabolism starts to slow down after 1:00 pm. Any sugars (carbs) that are ingested after 1:00 pm don’t get burned and thus are stored. If weight loss is your goal, continue exercising and try this weight loss tip.
For any questions please contact one of our doctors or trainers.
We recently had an 8 Weeks to Wellness graduate redo their blood work. Their MD requested a cholesterol panel during a regularly scheduled yearly check up.
Their initial blood cholesterol panel showed highly elevated levels for total cholesterol, triglycerides and LDL. After their 8 week program all markers improved to either normal or near normal. This was significant as this result was from diet, exercise and supplementation alone.
The values that came back one year after the program were worse than they were before the program! What does this tell you? Our program works, but you have apply what you have learned even after the eight weeks.
Change is hard…but do it anyway! Create a healthy lifestyle, with diet and exercise, and keep working hard to maintain it. Not just for weeks or months, but years, and your health will benefit.
When people buy fat free foods, to try to keep from becoming fat, and you hear that the fats in nuts and fish are good for you… could that really be true? They’re still fats after all….
In our fat sensitive world, there is a lot of confusion about fat and our diet. Today we are going to clear the confusion and help our readers and fans better understand this important component of our diet.
Eating foods that have fat isn’t going to make you fat. Poor unbalanced diets make you fat.
The 8 Weeks to Wellness Program Manual explains it best:
Fat does not make you fat. Severely restricting calories, eating loads of high-glycemic-index carbohydrates, and eating poor quality fast (in other words the Standard American Diet) makes you fat. Therefore over 65% of Americans are indeed fat. We have no shortage of “fat-free” foods in this country. And yet, we do have a shortage of “fat-free” Americans. Coincidence?…The point being, when we restrict fat, we have to increase something else. This something else is usually sugar in some form. Most people do not realize sugar is stored in very small amounts in the body. Once this storage is filled, the body automatically converts any extra sugar into fat.
Fat has more than twice the calories per gram than carbohydrates or protein. Fats satiate your hunger and you will not have to eat as much to feel full. (Whereas you have to eat a lot of carbohydrates to feel full.)
Now that we understand where body fat comes from we have to also understand high quality fats and low quality fats.
The best way to plan good fats in your meals are learning to read nutrition labels and understanding the different types of fats.
Bad Fats: Bad fats are used to process foods and extend their shelf lives. These fats are bad for your heart and brain…
Neutral Fats: These fats have been in the human diet for thousands of years. While there are associations between saturated fats and heart disease, these fats are okay in moderation for most people. If you have indicators of heart disease, discuss how much of these neutral fast you should have in your diet, with your Doctor.
Good Fats: These fats can improve your health by improving blood lipid levels, and have anti-inflammatory properties.
Monosaturated/Omega 3 Fatty Acids
Cold Water Fish (Salmon)
Flax Seed Oil
The omega-3 fatty acids you find in fish, like salmon, increase the ratio of good fats to bad fats.
When you’re empowered and understand nutrition – good fats and bad fats, and how they affect your health, you can take charge of your health and your weight.
It’s okay, you can admit it. Sometimes you’re in a hurry and need a quick bite, so you make yourself an excuse for fast food, convenience store food, and say, it’ll be okay. And then another day goes by, and you’re in a hurry, and the same thing happens. Or you need a coffee pick me up, or a happy hour cocktail after a long day. But do you really know what are in these foods? It might surprise you, when you look at the calories, and then compare with how much physical exercise you need to do to burn the calories from this one binge. We put together an infographic comparing a few of these, “junk” food choices to the amount of time needed for a 180 pound person running at a 12 min/mi pace. You might be surprised.
As we say in 8WW – Food is fuel.
The fuel you put into your body will result in either good or poor health…. Food is fuel and we need to understand how the fuel affects our body. Knowledge is not power without critical thinking. With something as important as nourishing our bodies a little thought can go a long way. (8WW Program Manual, 21, 23)
Want to learn more about the physical exercise needed to burn the extra calories you eat? We found the chart from Nutristrategy.com very helpful and detailed.
Have questions we can answer in future articles? Please ask them in the comments section.
I too feel excited and nervous to participate in the 8ww. I had the opportunity to start the program with the Kambeitz Chiropractic staff when I just started to learn about the program. I feel that I eat well, but don’t always take care of myself well – I don’t get enough sleep, I don’t really enjoy working out, I don’t plan my meals and will often skip meals when I’m busy.
I definitely think this program can be an opportunity to learn how to do better things for myself from nutrition to exercise. I was active and athletic in high school and college and enjoyed the structure from high school cross country to college ski team. After college there was a while that I enjoyed going to the gym, and a while that I enjoyed running with a friend. I enjoy less structured sports like biking (road and mountain), skiing, and hiking 14ers, but these are all rather seasonal sports.
I would like to improve my strength for hiking, biking and skiing and avoid some of the injuries from these sports that continually pester me. I also think this program will allow me to be more introspective on how I can maintain a lifetime of good health while I’m still in my 20’s before I reach my 30’s!
Looking forward to the 8WW, I am both excited and nervous about how the program will test my willpower for eating, and being able to physically accomplish the workouts. Those three words consistently come to mind as I begin to see the continued wellness lifestyle habits developing: TEST MY WILLPOWER. I am a chic and fashion-conscious kind of girl, and am excited to have my clothes fit better and to see how my jeans begin to fit better and boost my confidence even higher. A big concern I have is that I will bounce back after the program. I have done other programs successfully, and afterwards made little decisions based on my success that slowly change the eating habits I have created. A little bowl of ice cream or a few extra drinks at the bar on Friday night, and I am slowly but surely headed back to where I was before. So as I do this program, it will be interesting to see where long term lifestyle changes stick or where they become a bit
flexible in my daily routine.