Tips for a Fit & Fabulous Summer

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July 03, 2019 By Yvonne Kohsel

Lose the Grains to Get Lean

During summer we tend to eat far more grains which can lead to weight gain. We consume chips (with salsa and guacamole), hotdog and hamburger buns, evening smores and morning pancakes when camping just to name a few! The grains we eat today have been altered and hybridized so now just 2 slices of bread raises our blood glucose levels the same amount as 1 can of soda! IF! And only IF you have earned your carbs, stick to ancient grains and consume only organic non-GMO products. 


Leave Your Guests Feeling Satiated, Educated, and not Bloated with These Low Carb Options

Portabello Mushroom Burger

Switch out the bun for a grilled portabello mushroom! You'll eliminate the gluten, glyphosate (chemical found in Round Up that causes a myriad of health issues) and you'll get more protein, B Vitamins, Magnesium, Zinc, & other Vitamins & Minerals

Salad Wrapped Burgers

Wrapping your burgers in lettuce provides a crunchy low calorie option that won't bloat your belly out! By using lettuce instead of the bun you're saving 35g of carbs and 140 calories!


Diet Variation for Fat Loss

Diet variation is the practice of changing the diet periodically and eating different foods for an extended period of time. We were't meant to eat the same foods over and over...which is why we have seasons. Diet variation can help eliminate allergies (because we're not exposed to certain foods for an extended period of time). It can also help us burn body fat from shifting fuel sources from glucose to fat. When it comes to losing weight, the body will adapt if you’re eating the same foods day after day, week after week, month after month. When diet variation is incorporated, the body is forced to change and adjust, which will stimulate weight loss and other positive changes.


Burst Training to Maximize Fat Loss

Yes, this is me rolling my rower up to my room in Oregon! I love love love my rower and take it with me every opportunity I get. WHY? Because not only is it one of the most efficient forms of exercise you can do - I just love it! I rowed 2K meters in 7:24 and was completely spent! My point? You don't need a lot of time to get results! Burst training and fasting go hand in hand and are powerful for fat loss when done together. I always do my cardio in a fasted state to maximize fat burn. I used to run marathons - my best time 3:46 min but had to stop due to my back. Even if I could race today I wouldn't as studies indicate that burst training may be healthier and more beneficial than endurance training:

  • Endurance exercise elevates the stress hormone cortisol, which stores fat and breaks down muscle. On the other hand, burst training also raises growth hormone to balance out the cortisol levels.
  • Reports in the journal Clinical Science found that 93% of long term endurance athletes had gut problems.

Alcohol is Kryptonite for Weight Loss

If I didn't address this issue I would be doing a dis-service to all of you! So let's talk about the elephant in the room. Sugar is not the biggest culprit when it comes to alcohol - it's the ALCOHOl. Here are the sobering the facts: Carbohydrates contain 4 calories / gram Protein contains 4 calories / gram Fat contains 9 calories / gram ALCOHOL contains 7 calories / gram. ALCOHOL IS ALMOST TWICE AS ENERGY DENSE AS CARBS AND PROTEIN. This is just the start. Studies show that when we consume just 2 oz. of vodka or other hard alcohol, and 8 oz. of wine, this cuts fat metabolism by 75%! This means that everything we eat goes into "storage" while our bodies burn off the alcohol. Alcohol also lowers blood sugar levels causing our appetites to increase, so even though you've consumed a generous portion of empty calories from alcohol your body is searching for more! So if weight loss is your goal, you might want to reach for a soda water or switch to a lower calorie option....and you know what? Alcohol will always be there....


To claim your copy of my e-book

How to Enjoy a Sweet Life

Without Sugar

please answer these 2 questions in your response. Thank you.

  1. Where is sugar showing up the most for you? (beverages / baked goods / candy / breads / cereals / fruit / energy bars / ect.
  2. Are you struggling to remove sugar from your diet? Yes / No

CLICK HERE TO CLAIM


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