Went Overboard On Thanksgiving? Read How Chromium Supplements Can Help Support Healthy Blood Sugar

Most people do not get adequate chromium from diet alone. This essential trace mineral is required for normal protein, fat and carbohydrate metabolism. Chromium may also be used as a dietary supplement to help maintain a healthy blood sugar level and appetite support. When our blood sugar falls to low we experience cravings for sugars and other carbohydrates to get blood sugar back up. The key to avoiding this unhealthy pattern that most Americans believe to be the norm is to have small frequent meals and cut back on foods high in sugar.


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The Benefits of Ketogenics

What is a Ketogenic Diet?

The ketogenic diet is a high protein, adequate fat and very low carbohydrate diet. The diet mimics aspects of starvation by forcing the body to burn fat rather than carbohydrates. Normally carbohydrates in food are converted into glucose, which is then transported around the body and is particularly important in fueling the brain. However, if there are very little carbohydrates in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. When ketone bodies are produced, it is known as a state of ketosis.

When the body resources fat as its primary fuel source weight loss is achieved. In addition, these food choices support healthy blood sugar levels giving you more consistent energy levels throughout the day. Learn more about how this and additional meal plans can benefit you by clicking the link below.

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The Benefits of Fasted Cardio

When cardio is done in a fasted state some studies have shown that up to 300% more fat is burned. Remember to keep your heart rate in fat burning zone so you don't burn up muscle tissue.

#worksmarternotharder

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Weight Loss Transformation

Check out this before and after picture of one of our successful clients. Great job CathyAnn!
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What is Metabolic Testing?

Metabolic Testing is a good way to push through a weight loss plateau. It can pinpoint the calories you are taking in and what calories you are expelling, this is helpful in finding out whether or not you need to exercise more and eat less or vice versa.

Metabolic testing-physiologic evaluations based on actual oxygen consumed and carbon dioxide produced for your RMR (resting metabolic rate) and your EMR (exercise metabolic rate).

This means that these tests show precisely how much you burn all day, every day. It is a simple 10 minute breath test. During the test, the air you breathe out is analyzed to determine exactly how much oxygen your body consumed. This is how your metabolic rate is measured. 

Before taking a metabolic test you should:

-          

       Avoid eating a meal for 4 hours

-          Avoid exercising on the day of your test
      Avoid the use of stimulants such as caffeine on the day of the test

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Are There Gaps in Your Diet? Use Supplements to Fill Them!

Eating all the right foods but feel like something is missing? The answer to this question is supplements. Supplements are key when it comes to filling in nutritional gaps but they are not the cure-all for an unhealthy diet. Supplements are made to enhance an already nutritious regimen and help your body absorb what it doesn’t through foods. Calcium, potassium, vitamin D and vitamin B12 are vitamins and minerals that are difficult for the body to absorb.

The single most diverse supplement you can add to your routine is the multi-vitamin, but you want to make sure it is a non-synthetic multi-vitamin because it will not absorb into the body as efficiently as a natural multi-vitamin. People who benefit the most from adding vitamins to their diet are vegans, vegetarians, women who are pregnant, people who suffer from food intolerances and people who are experiencing a certain disease state such as cancer. Protein is another beneficial supplement for building muscle, bone strength and skin health as well as other tissues. 

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WORDS TO LIVE BY

Let food be your medicine

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Trying to lose weight without sucess? Meal skipping may be the culprit!

How Meal Skipping is Keeping You from Your Goal

Many believe in the misconception that if you don’t eat you lose weight, false. Starving your body actually causes your metabolism to slow down! This is because the body has no food to metabolize. When your body is not digesting food it begins to store fat because it's unsure of when it will receive its next meal. Your body stores fat because your ghrelin (hunger hormone) slows down fat utilization and increases appetite. When you meal skip it causes your body to become so hungry that by the time you do eat, you end up overeating. This causes blood sugar spikes which can contribute to weight gain and the development of diabetes. The longer you go without eating the greater the reduction of your T3 (triiodothyronine). Your T3 thyroid hormone affects almost every process in your body, which includes growth, body temperature and heart rate.

Side Effects of Meal Skipping:

·       -  Nausea

·       -  Lowered blood pressure

·       -  Constipation

·       -  Decreased bone density

·       -  Menstrual dysfunction

·       -  Mood swings

·       -  Fatigue

·       -  Decreased resistance to disease

·       -  Slower metabolism

·       -  Blood sugar drops and spikes

·        

Michelle’s Weight Loss Success Story

“I feel amazing”

I decided to come to Nuviva because a girlfriend of mine had been through the program and every time I saw her I could see her transformation.  I have to be honest, I always thought weight loss centers were for those severely overweight.  I was getting to the point where I could lose 5lbs but then gain it back.  I have always exercised and thought I ate pretty well but knew I needed help to get to my goal weight and lose the layer of fat I had put on the last couple years.  I had lost my energy and my clothes were fitting very snug.
I met with Amy from Altamonte Springs and immediately she got me motivated and best of all gave me a plan to work with and follow.  I loved knowing what exactly I could eat and how much in each phase.  Meeting with her weekly to see my results kept me accountable.  I saw results every week because I was dedicated to this program and it kept me motivated to keep going.

 

 

I achieved my weight loss of 20lbs in about 8 weeks and I feel amazing.  I want to share my story with everyone because it does work and their four Phase program has proven to be successful.  Now it has become a lifestyle change for me and my family.  I encourage anyone with a weight loss goal to go through the Nuviva program. You will not regret it.
Amy, Natalie and the staff wonderful and very encouraging.

Michelle M.

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ACHES AND PAINS?!

 Trying to loss weight but suffer from arthritis, neck or back pain? Sometimes finding a way to burn calories without flaring up inflammation can be tricky. Swimming could be a good option and a great way to beat the heat during the summer season. With a little digging you may even find local swimming venues that offer free lessons to help you improve technique.


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Party pleasers

I had the opportunity to try out my healthy banana cream dessert on a group of ladies for a bridal luncheon.  They really enjoyed it and were thrilled it was low calorie. So easy to make and delicious! For the party, I subbed single serving shortcake cups instead of the protein pancake. The recipe is in an earlier post. Enjoy

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The Benefits of Drinking Water

                                                    
As we all know, water is the most essential element for our survival. The benefits of consuming water, at the recommended amount of 64 fl oz a day, are endless. Here are a few examples:

• Helps you lose weight
• Gives you healthier skin
• Relieves fatigue
• Enhances your mood
• Reduces your risk for cancer
• Makes you more productive
• Helps flush the colon and rid the body of the bi-products of fat break down.

So don't forget to get your H2O fill each and every day, the benefits could change your life! 

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Burning the Right Calories for Weight Loss

Burning The Right Calories For Weight Loss

Burning calories is great for weight loss! But what happens if they’re the wrong calories? Meaning, what happens if we’re burning calories from muscle mass and not from fat? I’ll tell you what happens; we end up losing the wrong type of weight. Sure, the short term goal of weight loss is realized, but the long term goal of weight maintenance is never fully attainable because we just keep making it harder on ourselves.

Unfortunately, in our quest to lose weight, and to lose it as quickly as possible, we might make decisions that could negatively impact us for the rest of our lives. Some people might starve themselves to the point where the body has an extremely hard time burning stored fat. Other individuals might perform the wrong types of exercise and/or at the wrong intensity or volume, causing harm to their metabolism, and making it easier to accumulate fat. In many cases people might not consume enough protein, which in turn makes it harder for the body to preserve muscle mass during a caloric deficit.

All of the above examples are very real problems currently happening to many people searching for that holy grail of weight loss. Let me first start by saying the term “weight loss” should really be considered “fat loss”. Weight loss is the more popular phrase, but if we start thinking in terms of fat loss, we start training ourselves to create the right habits. When we’re educated on the correct fundamentals of fat loss, we set ourselves up for success.

Here at Nuviva, we stress the importance of the correct fundamentals to create the right habits and achieve optimal fat loss. Thankfully at Nuviva Medical Weight Loss we educate our patients in a manner where these fundamentals are understood, practiced, and realized in a fashion conducive to both short term and long term success. The principles of nutrition are of utmost importance, and patients are educated properly within each phase.

In my next blog, I will touch on the reasons why patients at Nuviva avoid the detrimental effects caused by some of the decisions mentioned above. It’s really as simple as following the nutritional principles, exercise guidelines, and using hCG as a tool for utilizing stored fat as an energy source for optimal fat loss.

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The skinny and not so skinny on Sugar Alcohols

If you’ve ever looked at the “Nutrition Facts” label on sugar free candy, chewing gum or soft drinks, you will most likely see that it contains “Sugar Alcohol”. Sugar alcohol is different from just alcohol alone because sugar alcohols do not contain Ethanol, which is found in alcoholic beverages. The most common sugar alcohols are mannitol, sorbitol, xylitol, erythritol, lactitol, isomalt, maltitol and hydrogenated starch hydrolsates (HSH). Most food products labeled “sugar free” consists of sugar alcohols. Sugar alcohols are a type of carbohydrate called Polyols which are ingredients used as sweeteners and bulking agents. They occur naturally in foods and come from plant products such as fruits and berries. Sugar Alcohols provide about half to one-third fewer calories than regular sugar. This is because they are converted to glucose more slowly, require little or no insulin to be metabolized and don’t cause a sudden spike in blood sugar. This feature makes them popular among diabetics.

There is a common misconception that all sugar alcohol-containing products are “free foods”. Individuals consuming products with sugar alcohols should still be aware of the total carbohydrates contained in the product. Some of these products may still contain a significant amount of carbohydrates (calories) which could prevent you from reaching your goal. If a manufacturer uses the term “sugar free” or “no added sugar,” they must list the grams of sugar alcohols on the “Nutrition Facts” panel under total carbohydrates. There will usually be a separate line under sugar labeled sugar alcohol. If only one form of sugar alcohol is used they will also list its specific name under the ingredients section, for example, “mannitol”, “xylitol” or “erythritol”.

It’s important to know the main differences sugar alcohols and artificial sweeteners. To start artificial sweeteners such as aspartame (Equal or Nutrasweet) and saccharin (Sweet & Low) contain zero calories whereas sugar alcohols contain about 2.6 calories per gram on average. Secondly artificial sweeteners do not contain carbohydrates so they do not cause blood sugar to elevate, whereas, sugar alcohols can still have some effect on blood sugar depending on amount consumed. Always keep in mind that even though sugar alcohols have fewer calories than sugar, most of them aren’t as sweet, so more must be used to get the same sweetening effect. Below is a chart showing the range of sweetness, glycemic index (impact on blood sugar) and Calories per gram.

Comparison of Sugar and Sugar Alcohols

Ingredient	Sweetness	GI	Cal/g
Sucrose(sugar)	100%	60	4
Maltitol Syrup	75%	52	3
Hydrogenated Starch Hydrolysate	33%	39	2.8
Maltitol	75%	36	2.7
Xylitol	100%	13	2.5
Isomalt	55%	9	2.1
Sorbitol	60%	9	2.5
Lactitol	35%	6	2
Mannitol	60%	0	1.5
Erythritol	70%	0	0.2

So what are the overall Pros and Cons of sugar alcohol?

Pros:

1.They taste almost like sugar but with only one half to one third of the calories.

2.They are more slowly and incompletely absorbed from the small intestine, thus producing a smaller and slower rise in blood sugar and consequently insulin. This is an added benefit for patients with diabetes. Controlling blood sugar is key to improving energy levels, appetites, and ultimately, our overall health.

3.They do not cause tooth decay like sugar. That is why many “sugar free” gums like Trident and Extra are made with sugar alcohols.

4.They add texture to food, retain moisture and prevent foods from browning when they are heated.

Cons:

1.The most common side effect can be the possibility of gastrointestinal side effects such as bloating and diarrhea when eaten in excessive amounts. This can happen for two reasons. First, because the sugar alcohols are not completely absorbed, they hold onto water in the bowel which could cause diarrhea. Second, when undigested carbohydrates reach the colon, the normal bacteria can produce gas, and bloating. Sorbitol and Mannitol are the worst offenders in this department.

2.Consuming large amounts of sugar alcohols still could increase blood sugars, which defeats the purpose if using for better blood sugar regulation by diabetics.

3.Consuming sugar alcohol could still cause weight gain. This is due to the fact that they still contain calories and if you consume more calories than you burn you will eventually gain weight.

Whether you decide to use sugar alcohol, artificial sweeteners or regular sugar is a matter each person must decide for his or herself. Sugar alcohols do have a place in a person’s nutrition plan depending on what you are utilizing them for. If you are trying to lose weight, then sugar alcohol in place of regular sugar is an appropriate substitution. For diabetics, sugar alcohol is a great way for trying to keep your blood glucose levels under control. If you do have health issues such as diabetes, it would be beneficial for you to discuss your options with your health care provider.

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Healthy Banana Pudding!

Healthy Banana Pudding

Ingredients:

• 1 tub of Cool Whip Free
• 1 can pumpkin
• 2 teaspoon cinnamon
• 1 box sugar free banana pudding jello
• 1 scoop vanilla protein powder
• 3 egg whites

Instructions:

-Mix together Cool Whip Free, pumpkin, cinnamon and sugar-free jello powder.

-Place mixture in freezer for one hour.

-Whisk together egg whites and vanilla protein powder. 

-Make one large thick pancake.

-Let the pancake cool.

-Plate the pancake and top with banana pudding mixture.

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Healthy Apple Pie!

Hi all! I wanted to share this yummy dessert with you. This is a great recipe if your craving something sweet but don't want the sugar spike that comes with traditional sweets. Enjoy!

Ingredients:

• 1 scoop vanilla or cookies and cream protein powder (low carb)
• 3 egg whites
• 1 jicima root
• 2 tablespoons Walden Farms apple butter
• 2 tablespoons Walden Farms caramel
• 2 teaspoons cinnamon 
• Fat free cool whip 

Instructions:

-Slice half of the jicima root thin. 

-Saute cinnamon in Walden Farms apple butter and caramel. 

-Use Pam butter spray as needed so that there is no sticking.

-Cook until jicima is soft.

-Whisk together your egg whites and protein powder to make two medium-sized protein pancakes 

-Place jicima on top one of the pancakes and place your second pancake a top jicima and finish with fat free cool whip and cinnamon. 

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"I don't want to bulk, I want to tone"

"I don't want to bulk, I want to tone."

I hope this week’s fitness tip finds you all doing very well. If I were given a dime for everytime I have been asked this following question, I would surely be a multi-millionaire right now.

Female OR Male Speaking; “I don’t want to bulk or build, I want to tone.” CLASSIC.

Okay, you will not build and bulk as a female due to estrogen, the female hormone. For a man, it’s easier to build due to testosterone. So relative to your own body weight, you need to be lifting weights that are heavy that you can still maintain good form on. Trust me, I have seen way to many women use light weights over and over and they are still struggling to lose weight and tone their body. The answer, lift hard, lift heavy and watch your body change and tone! It’s also good for the bones to strengthen! Example, if walking lunges with your own bodyweight become easy, don’t you think it is time to grab some 5 lbs weights and hold them as you do them? Feel that soreness? Yes, you do.

Don’t believe me? Go up and ask a woman at the gym who is very toned and solid and ask her if she lifts light and easy so it’s not a challenge and she doesn’t get a good burn from the weights? You might get a strange look though.

Mike Stull
Mike Stull Fitness
NSCA-CPT, CSCS, BA

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Week 8-hCG continued

Is there a risk for women who wish to have children in the future?

There is no risk to future pregnancies in women who undergo the Nuviva program. The Nuviva program is contraindicated, or not advisable, for women who are pregnant or who are actively trying to become pregnant.

The use of hCG is just another yo-­‐yo diet and people will gain their weight back once they go back to a ‘normal’ calorie diet.

For many people weight loss is a chronic endeavor. All too often the shedding of pounds is a temporary event followed by a steady regain of lost weight. This is because most individuals do not learn how, what and how much to eat in order to properly fuel their bodies. They are not educated about proper food choices and effective exercise. Through the Nuviva program clients learn to count calories and understand how their body will process food, the only way to maintain weight loss gains for the long-­‐term. Most weight loss programs offer a diet that contains pre-­‐packaged, pre-­‐measured food or limited food choices.

When a person fuels their body this way, they do not learn how to measure and track their food properly. Therefore, when they stop the diet, they do not have adequate education on how to maintain their results. One of the unique elements of the Nuviva program is that all the food choices are ‘real food’. We want each client to learn how to eat properly and fuel their body with the best food choices for the rest of their life. A further component of the Nuviva program that assists people in maintaining their weight loss gains is through better understanding of each client’s own body. In 5 Phase 4 we utilize a Resting Metabolic Rate Machine to find the client’s very own Resting Metabolic Rate (RMR). This is the number that is unique to each individual client. It is the number of calories their body will burn if they did nothing but sit in a chair all day long. From this number, we determine the right number of calories for the client and their metabolism. Knowing your Metabolic Rate helps you to know how to balance what you eat with what you burn. If this number and balance is adhered to, each client will be able to manage their weight for life.

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