Posts Tagged ‘weight loss’

Weight Loss Tip #1: When to Eat Carbohydrates

For participants in our 8 Weeks to Wellness program we enforce no carbohydrates after 1:00 pm.

This includes: grains, breads, cereals, rice, corn, potatoes, pasta and fruit. "Close Up Bread" Image courtesy of rakratchada torsap Allowable food and sources of carbohydrates after 1:00pm include low glycemic index foods, which usually come from come from vegetables.

"Broccoli" Image courtesy of kraifreedom

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.

Good Fats? Bad Fats? Fish Fats?

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.

(page 27)

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…

Trans fat

Solid Margarine

Hydrogenated Oil

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.

Saturated fat

Animal Products

Beef

Cheese

Butter

Coconut Oil

A Steak BBQ

Barbequed steak – a neutral fat

Good Fats: These fats can improve your health by improving blood lipid levels, and have anti-inflammatory properties.

Monosaturated/Omega 3 Fatty Acids

Avocado

Canola Oil

Cold Water Fish (Salmon)

Flax Seed Oil

Olive Oil

Nuts

Fish at a fish market

Fish at a Chilean fish market by S. Striegnitz

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.

Join the Movement!

I’m talking about a movement to get people off the couch or getting out from behind the computer and getting some motion into their life!

Movement is life.  Either you move it or you lose it! 

Check out these statistics of calories burned for the average 155 person for one hour of activity.  

  • 176 calories during a slow walk,
  • 563 calories during a 12 minute mile jog,
  • 422 calories light cycling,   
  • 387 calories light stationary cycling,
  • 633 calories on a stair climber 

To lose one pound of fat you have to burn 3500 calories. 

Once you know your basal metabolic rate you can determine the calorie deficit you need to create each day to accomplish your weight loss goal. 

Let’s say you want to lose one pound per week.  You would have to create a 500 calorie deficit per day.  This can be achieved by modifying your diet and by burning calories during activity.  The technology in our office will calculate your basal metabolic rate, your fat mass and your muscle mass. 

Need help getting moving?  Our personal trainers know just what to do!  Tell us your goals and we will help you achieve them! 

The BIA test is simple and painless

The results are printed from the machine, giving great insight like your Basal Metabolic Rate

Almost 400 Pounds Lost

In less than a year, the 8WW participants at Kambeitz Chiropractic Health and Wellness Center PC, have lost 400 pounds – a very impressive feat!

400 lbs goal

Each week participants weigh in and track their progress to their personal goals.  Most patients start with the 8 week program that pulls together chiropractic, exercise, nutrition, massage, and meditation.

After eight weeks is up, most of our 8 weeks to wellness graduates continue a maintenance program to keep up the lifestyle they adapted to during the program.  Once goals are reached, new goals are made.  Check out some of our before and after photos as well as testimonials.

Thank you to the 8WW participants for your hard work and dedication to reach your weight loss and wellness goals.  This mile marker for our our clinic isn’t possible without your hard work each and every workout!

Come join us! Here is our gym schedule

Documentary Review: Hungry for Change

Last weekend, I was searching for something to watch on Netflix and came across the documentary titled Hungry For Change.  Within a few minutes into the movie, I couldn’t help but compare the lessons from the movie to the lessons taught in the 8WW program.  (Hungry for Change and 8WW are in no way affiliated, but both have the same approach for health and wellness.)  This is great, in my opinion, because the majority of the population has a very low awareness about the wellness implications of their daily lifestyle choices.

The movie mentioned components of 8WW – nutrition, exercise, sleep, meditation, stress, the nervous system.  If you’re in 8WW, and you need a little bit of inspiration – this is the movie!

One line that I loved, from the movie was, “the problem is that we are not eating food anymore. We are eating food like products” which really resonated with me, having completed 8WW, when having to plan and journal the food we consume for each meal.

The movie included filmmakers from other popular wellness documentaries including Kris Carr of Crazy Sexy Cancer and Joe Cross of Fat, Sick and Nearly Dead. (I enjoyed both of these too when I saw them)  These guests were definitely an asset, providing first hand accounts how changing a lifestyle has improved their health.  This movie shows that it’s about creating a wellness lifestyle, rather than just moving from diet to diet.

The movie addressed so many popular topics, that we find ourselves discussing each day at the clinic, yet find so many people lost and confused about. It would be hard to summarize the movie in a short blog post, so if you’re interested in changing your life and become healthy, I recommend you to check it out.  The movie trailer is above, and their website, hungryforchange.tv has more info, as well as a sign up to watch the first 20 minutes of the movie.  (If you are a Netflix subscriber the full video is currently available in their instant viewing).

If you saw the movie, please share your favorite quotes and what you learned!  Are you inspired to change your lifestyle now?

8WW Services

The Eight Weeks to Wellness Program is an eight week adventure to attain greater health and wellness.

There are a bunch of services included to bring clients awareness of their health and make lifestyle changes to improve their overall health and wellness.

In the program you will have your pre-exam which includes

  • Blood test with full lipid panel
  • Bioimpedance exam
  • Functional movement exam
  • X-rays (if you do not have a recent set of X-rays taken at our clinic)

These will be compiled in our ‘Report of Findings’ and you will receive your Wellness Score Report after all the data from the exam is compiled.

You will get schwag including

  • A gym bag
  • A program guide book and meal journal
  • A resistance band workout set
  • A Blender Bottle
  • A meditation CD
  • Your supply of Omega 3 Fish oil supplement
  • Along with your weekly choice of  Ultrameal (see front desk for available flavors)

Each week you will have

  • Two one hour sessions with our personal trainers in our gym facilities
  • Two chiropractic adjustments
  • Two myo therapy treatments

Upon completion of your eight weeks

  • We will perform a post-exam with full lipid panel blood test, bioimpedance exam, and functional movement exam.

The program isn’t over at eight weeks but rather the start of the rest of your life. Ask about services available for our 8WW graduates!

Daysha’s Thoughts: Pre 8ww Program

Red Balance BallAs I head into the 8WW program, I am both excited and nervous. I am excited because I know that I am going to learn great new things about a balanced diet, self-control, reading food labels, important facts about supplements, and so much more. I know that as I progress into wellness, I will be more energized, wake up every day with more energy and excitement, and lose those few extra pounds I’ve been carrying since college. I know that planning ahead will be a big challenge for me. From planning my meals to scheduling my workouts, I have to be on top of it all the whole time. It’s easy to be lazy on a Sunday afternoon instead of planning my meals for the week. And I’m such a social butterfly, it’s hard to go to bed early and get a workout in before work. This program will be a lot about positive discipline and test of self-control as I begin this adventure. I am excited to boost my energy, get physically stronger, and make daily decisions to see the world in a positive light. It’s going to be a great 8 weeks.

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Kambeitz Chiropractic Health & Wellness Center, P.C.
7100 S. Clinton St Suite 110
Centennial, CO 80112
Phone: 303 790-6000
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Would you like to share your experiences and progress with our 8WW program? Contact Us to submit a guest post. Your experiences can inspire other clients to reach their health and wellness goals by reading account from real people like you!