CARB MANAGER has been the #1 low carb diet counter since 2010.

CARB MANAGER is a food tracker App that accurately tracks food consumption.

The FREE Basic Carb Manager is the most comprehensive and easiest-to-use NET and total carb counter.

Carb Manager is available as an App for your mobile or on the web by pasting this link into your address bar https://www.carbmanager.com/

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Quick 2-minute Overview:

https://wombatapps.helpshift.com/a/carb-manager/?s=getting-started&f=tutorial-video-1—getting-started&l=en

Use Carb Manager to:

  • Keep a daily log of your diet to know exactly what you are eating
  • Set your net carbs, macros, and weight loss goals with our calculator
  • Search 1M+ foods with macros and carb counts, including net carbs and sugar alcohols
  • Use the lightening-fast search engine, or scan a product barcode for instant lookup
  • Quickly record your water intake — hydration is vital
  • Exercise matters! Pick from 100s of common exercises or create your own
  • Track your weight and BMI with beautiful charts
  • View detailed nutrition info for each day and food, including total carbs, net carbs, fat, calories, protein, and more
  • Visualize your macros each day
  • Create custom foods and recipes

It is so easy to set up.

This 10-minute video is easy to follow. It covers the features of the Basic App.

https://www.youtube.com/watch?v=PhmtEP_noWg

In the video you will see the wheel that gives you the breakdown of your net carbohydrates total carbs, fiber, fat, protein and calories for your breakfast, lunch, dinner and snacks.

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Set up your Carb Manager by going to Getting Started.

Select the following:

  • Show progress on the wheel.
  • Track my macros
  • Select net carbs and nottotal carbs
  • Select Energy Units in calories
  • You can connect it with your Fitbit if you do have one.

Still under Getting Started in my Profile:

  • Enter in your demographics:
  • For example: Female, Birthdate, Height and weight. Here you can update your current weight
  • Enter how active you are

Under Goal:

Be sure to select “I’d like help calculating my goals” not “I know my goals already”. It is not recommended that you choose more than 1.5 pounds per week.

Next choose Custom.

Place your finger on the dotted line and drag it to select:

Fat 70% for fat

Protein 20%

Carbohydrates 10%

Click apply

Now enter your meal.

Go to Daily Log.

Example for breakfast, go to common foods, type in Egg.

You can also add Branded purchased products, with the Search function in Foods.

If there is a food you’re going to be eating on a regular basis, you can do is click the three dots at the very top and then you can select add to your Favorites.

To access your Favorites, go to Quick Find. There you can also add foods in the Recently Viewed and Frequent lists.

Recipes:

To create a recipe, go to recipe, enter give it a title.

  • Then determine how many serving sizes
  • Add in your ingredients.
  • Then save.

It shows you the net breakdown for one serving of the recipe.

When you have completed entering the meal go to In Depth (Details in older versions) to see the actual breakdown.

You can copy the same food to other days. Simply click the breakfast tab then click the three dots select copy and then add it to a new day.

The sample day selected is September 8th.

The Wheel is fully highlighted on the fat, went over on protein, did well on the carbohydrates.

Go to In Depth (Details in older versions) to see the pie chart.

Progress:

To track progress, go to My Measurements (More in older versions)

Support is readily available at https://wombatapps.helpshift.com/a/carb-manager/?contact=1

You may want to check out Carb Manager Premium but I found that the Free Basic App was all I need.

https://www.carbmanager.com/premium

Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

If you are interested in following my postings, please click the Follow button to receive an email when the next posting is available.

As always, I am interested in your thoughts on these topics. Is there any topic that I can research for you? Please let me know. Thank you.

 May you Live Long Healthy.

Yours truly,

Lydia Polstra

416-428-5285

lpolstra@sympatico.ca

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BODY BY SCIENCE: A research-based program for strength training bodybuilding and complete fitness in 12 minutes a week.

Doug McGuff, MD is co-author with John Little of the book “Body By Science”.
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Body By Science
In this video, https://www.youtube.com/watch?v=y-ufSYBcZa0 Dr. McGuff speaks about common errors we all make with regards to exercise.
 
This is condensed from the transcript.
 
Here are some of the common errors we may have made:
 
1. Quitting an exercise program because of the time commitment involved.
2. Quit an exercise program because you became worn out or injured.
3. You purchased exercise equipment and now it is used to hang clothes.
 
The premise of the book is: A research-based program for strength training bodybuilding and complete fitness in 12 minutes a week.
 
Everything put forth in the book is supported by scientific peer-reviewed literature and this wasn’t really possible until 2004.
 
The second part of the title says strength training, bodybuilding and complete fitness. Those three things are the same thing.
 
The only way that you can do any of those three things is by performing mechanical work with muscle.
 
The higher the quality of the mechanical work with muscle the more you can get at your cardiac system, your vascular system, respiratory system and your metabolic subsystems to produce beneficial adaptations.
 
The last part (of the title) is in 12 minutes a week.
What we try to do in the book is to demonstrate with the scientific literature is that it is actually a requirement for the production of best results.
 
The book, Body by Science, explains the how and why of high intensity training, balancing enough scientific background to convey key principles and concepts without overwhelming the lay reader, and practical in-the-gym how-to. It is well organized, well researched, and well written, and an enjoyable and informative read.
 
 
Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

How Do I Do the Ketogenic Diet?

Today, we will learn how to do the Ketogenic Diet.

I attached a few overviews of the diet from well respected sources.

  1. Josh Ellis Ketosis overview snapshot.
  2. Dr. Volek snapshot of a meal plan. His scientific research on the Ketogenic Diet has inspired many other authors. He has been on the diet for over 15 years.
  3. KetoDiet Book with all the dos and don’ts. A 14-day meal plan and several recipes. The Ketodoetapp will have more recipes.
  4. Dr. Pompa’s Keto-roadmap.  A second source of what the diet is all about.
  5. Supplements instructions
  6. Restore a multivitamin and mineral powder.

Ready to go?  Start with a tracking App. I look for ones that give the grams as well as percentages of calories. The KetoDiet App is one of many good ones.

Here is the link to the KetoDiet App.

https://ketodietapp.com/

Health - Ketogenic Diet, Dr. Josh Ellis

HEALTH - Volek Menus -2Recipe – Guide – Ketogenic – DietPlan14DayLowCarbPaleoKeto

Health – Keto-Roadmap-eBook_v4_hl – By Daniel Pompa

Supplements – Restore for Thyroid from Tennant SynergySupplements – Restore from Tennant Synergy

 

Since first reading the above mentioned attachments, I learned that becoming fat-burning could take anywhere from 2 to 6 weeks depending on the current level of carbohydrates.

Secondly, I learned that protein should be restricted more than listed in the attachments. Please see my posting: Protein reduction is the best way to reduce to slow aging and the chronic diseases.

WebMed: What are the risks?

https://www.webmd.com/diabetes/type-1-diabetes-guide/what-is-ketosis#1

To clarify: Ketoacidosis is not to be confused with Nutritional Ketosis?

Unlike the dangerous state of diabetic ketoacidosis, nutritional ketosis is a natural metabolic state that enables the body to efficiently use fat as a primary source of energy instead of glucose. When shifting into ketosis, one becomes a “fat burner” instead of a “sugar burner,” relying on fat as the primary cellular fuel. Ketones are produced as a byproduct of fat metabolism, and nutritional ketosis is defined by measuring blood ketones between 0.5 and 5.0 mmol/L.

Mayo Clinic: Low-carb diet: Can it help you lose weight?

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831?pg=2

To clarify: Risks

To reduce the occurrence of any of the risks listed, the leading scientists recommend supplementing with magnesium, potassium and sodium such as sea salt or himalayan sea salt.

For me, for the magnesium, potassium and all the other vitamins and minerals I need I choose Restore.  I do not make money on these products, I am sharing my experience to those who wish take advantage of my experience.

I attached the long list of ingredients. For people with thyroid issues, please have your doctor reduce the medication as needed.  To reduce the shipping costs call  972-580-0545. Here is the link to their product offering  http://www.senergy.us/nutritional-products.html

I am not a doctor, so I attach this Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

As always, I am interested in your thoughts on the topics I post.

Ketogenic Diet – Dr. Jong Rho, MD – How Ketones Affect Whole Body Metabolism and Inflammation.

The connection between the Ketogenic Diet and the Gut and Psychology Syndrome (GAPS) has fascinated me.  Dr. Rho supports that connection in this very informative interview. Sit back and relax while Dr. Rho tells you how you can improve your health by diet.

Dr. Rho’s Elevator Pitch: The primary lesson from the ketogenic diet is that a simple alteration in the type of foods we eat is the basis for preventing disease, treating disease and is something that can be done pragmatically without billions of dollars and the decades needed for drug development. Fats are not bad. Through the unfounded philosophy that fats are bad, we have created a health problem throughout the world.

Dr. Rho attended Cumming School of Medicine at University of Calgary. He is Professor of the Departments of Paediatrics, Clinical Neurosciences, Physiology and Pharmacology and Section Chief, Paediatric Neurology, Alberta Children’s Hospital.

Health - Diet - Ketogenic explained by Dr. Jong Rho

https://highintensityhealth.com/jong-rho-md-ketogenic-diet-explained-how-ketones-affect-metabolism-inflammation/

The Show Notes are available when you scroll down.

01:30 Interest in the Ketogenic Diet:

02:48 Attributes of Beta Hydroxybutyrate

04:01 Cancer Research:

04:51 Ketogenic Diet and the Disease State:

05:36 Impacts upon Metabolism:

07:02 Impacts of Fatty Acids:

08:57 Brain Development and Ketones:

10:46 Reducing Inflammation

12:32 Ketones and the Mitochondria

15:46 Carbohydrate Restriction:

17:20 Diabetic Ketoacidosis:

18:39 Mitochondria Cell Death:

21:56 Superoxide Dismutase Upregulation

23:01 “Fat is Bad for You”:

25:10 Ketogenic Diet and Your Microbiome:

27:47 Homeostasis: Diseases produce shifts.

28:25 The Big Picture:

32:18 Diet Response

33:53 Making the Ketogenic Shift:

35:56 Brain Cancer Survivors:

36:12 Autism and Ketogenic Diet

As always, I am interested in your thoughts on the topics I post. Please comment with your thoughts. Thank you.

May you Live Long Healthy.
Yours truly,
Lydia
416-428-5285

Ketogenic Diet Expert Dr. Volek Explains the Diet.

Dr. Volek a leading expert on the Low-Carb (Ketogenic) diet.

BACKGROUND: Dr. JEFF VOLEK is an Associate Professor in the #1 ranked Department of Kinesiology at the University of Connecticut where he teaches and leads a research team that explores the physiologic impact of various dietary and exercise regimens and nutritional supplements.

** Dr. Volek’s most significant line of work has been a series of studies performed over the last 15 years aimed at better understanding what constitutes a well formulated low carbohydrate diet and their impact on obesity, body composition, adaptations to training and overall metabolic health. **

This line of work has shown profound effects of carbohydrate restriction on overall health and well-being, as well as peak performance. … He has published 250 scientific manuscripts and presented over 100 talks at scientific and industry conferences in eight countries. He was co-author of the New York Times Best Selling “The New Atkins for a New You” published in March 2010, and has subsequently self-published two books “The Art and Science of Low Carbohydrate Living” and “The Art and Science of Low Carbohydrate Performance” that delve deeper into the science and application of low carbohydrate diets.

Here is the link to the four short videos, under 10 minutes each. They helped me understand the diet.
http://www.artandscienceoflowcarb.com/videos-presentations/

You can learn more by purchasing his book: The Art and Science of Low Carbohydrate Living
Amazon.com https://www.amazon.com/New-Atkins-You-Ultimate-Shedding/dp/1439190275

It is my wish that this posting helps you to further understand the Ketogenic (Low-Carb) Diet.

I welcome your feedback.

BODY SHAPING vs. WEIGHT LOSS

I wanted a slimmer body. I needed a way to measure the changes.

I used two different ways. Choose whichever works best for you.

1. Measurements and Body Fat Percentage:
The easiest method I found is entering my measurements into the Body Fat Calculator: https://www.freedieting.com/body-fat-calculator
*Easier still is just how your clothes fit!

2. Scales:
If you want accuracy, one of the most reliable ways of measuring body fat is using the EatSmart scale. It displays your body fat and muscle percentage as well as total weight.

Buy in Canada at: https://www.amazon.ca/EatSmart-Precision-400-Pound-Recognition-Technology/dp/B004L6NTHU/ref=sr_1_2?ie=UTF8&qid=1518807918&sr=8-2&keywords=eatsmart&dpID=41cmAQ7uHOL&preST=_SY300_QL70_&dpSrc=srch

Buy it in the USA at: https://www.amazon.com/EatSmart-Precision-400-Pound-Recognition-Technology/dp/B004L6NTHU/ref=sr_1_2?ie=UTF8&qid=1518807918&sr=8-2&keywords=eatsmart&dpID=41cmAQ7uHOL&preST=_SY300_QL70_&dpSrc=srch

 

What is my Ideal Body Fat. Please see the charts from the EatSmart manual.

The bottom line for me, is whatever percentage feels best for you.

I lost 6 inches and 1.5% of body fat and I only lost 4 pounds! I did it with the Ketogenic Diet! It will work for you too.

I hope this has been helpful as you go on your body shaping journey.

Wheat Makes You Fat In Three Ways

Wheat Makes You Fat In Three Ways
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I know we love our bread, but did you know….
There are three major hidden reasons that wheat products, not just gluten is a major contributor to obesity, diabetes, heart disease, cancer, dementia, depression and so many other modern ills.
Today’s wheat products is made from a scientifically engineered food product developed in the last 50 years. It is different in three important ways that all drive obesity and more.

  1. It contains a Super Starch — amylopectin A that is super fattening. (It fluffs up Bread and Cinnabons).
  2. It contains a form of Super Gluten that is super-inflammatory. Gluten is a protein found in wheat, barley, rye, spelt and oats.
  3. It contains forms of a Super Drug that is super-addictive and makes you crave and eat more.
    • Bottom line: wheat is an addictive appetite stimulant.
A major study in the Journal of the American Medical Association reported that hidden gluten sensitivity (elevated antibodies without full-blown celiac disease) was shown to increase risk of death by 35 to 75 percent, mostly by causing heart disease and cancer. 
 
How Eating gluten causes inflammation, heart disease, obesity, diabetes and cancer.
  • Most of the increased risk occurs when gluten triggers inflammation that damages the gut lining.
  • Then all the bugs and partially-digested food particles inside your intestine get across the gut barrier and are exposed your immune system.
  • Your immune system starts attacking these foreign proteins, leading to systemic inflammation that then causes heart disease, dementia, cancer, diabetes and more.
As always, I am interested in your thoughts on the topics I blog.  Please send me your comments. Is there any topic that I can research for you? Please let me know. 
 
May you Live Long Healthy,
Yours Truly,
Lydia Polstra