Dr. Phil Shares: 6 Most Important Tips for Building Muscle

6 Most Important Tips for Building Muscle

Whether your goal is to get bigger and stronger, or improve power and explosiveness for sports, you want to see progress — and pronto.

But building muscle efficiently requires more than just putting in time at the weight rack. Along with your strength training regimen, diet and lifestyle choices all play important roles.

But before you even start thinking about how to build muscle, it’s instructive to know the primary factors that determine just how much of it you can gain.

3 Factors Affecting Muscle Growth

These are the main criteria dictating increases in muscle size, or hypertrophy — and two of them are outside your control.

Sex

Simmer down — we’re talking gender. The male persuasion unsurprisingly has a decided advantage when it comes to building muscle. That’s due in large part to far greater levels of testosterone and a higher red blood cell count among men than women, who typically have to go to more extraordinary lengths to gain size.

Genetics

Similar to the way it governs how much hair you get to keep, heredity determines how much muscle you can develop. Thanks to genetics, a segment of the populace is born with a higher number of type II, or fast-twitch, muscle fibers, which have the greatest potential for growth.

Training Specificity

The factor you can change — and the one we’ll spend much of this article focusing on — is the approach you take to your workouts overall. There are different protocols that distinguish lifting for mass from lifting for strength.

Generally speaking, lifting very heavy weights in low volume is how to gain strength, and lifting moderately heavy weights in high volume is how to gain muscle.

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How to Build Muscle: The 6 Most Important Things You Can Do

For those seeking tips on how to gain muscle, here are some strategies to get you started.

1. Perform multi-joint exercises

Resistance training is the most efficient way to build lean mass — especially if you pack your workouts with big, compound (multi-joint) moves like the squat, bench press, lunge, and pull-up.

“You can certainly build muscle with all types of moves, but a strong base in multi-joint efforts, at least some of the time, is a good idea,” says Michael Ormsbee, Ph.D., interim director of the Institute of Sports Science & Medicine at Florida State University.

Science agrees: Compound exercises cause the greatest increase in testosterone, a key muscle-building hormone, according to researchers at the University of Connecticut.

2. Eat more protein

Now that you’re lifting weights, you need to consume more protein to promote muscle repair, recovery, and growth since amino acids (the building blocks of protein) are necessary to build muscle tissue.

When you’re planning your high-protein meals, 20 grams of protein is the optimal amount generally accepted for muscle growth. Research has found that the body doesn’t use much more than 20 grams for muscle-building at any one sitting. Around 80 grams of protein per day (or, four meals containing 20-grams of protein each) is about right for most people.

If you want to calculate the optimal protein amount for you and your goals, Beachbody recommends 0.5 to 0.9 grams of protein per pound of desired lean bodyweight per day, depending on exercise intensity. (The harder the workout, the more protein is needed for growth and recovery.)

If you have ambitious muscle-building goals, such as committing to Beachbody’s Body Beast program, shoot for the higher end of the range by adding one or two additional protein-rich snacks to your day.

Shakeology is a great way to sneak in additional calories and nutrients and contains 16 to 17 grams of protein (depending on the flavor).

3. Don’t just lift heavy

When you lift heavy weights or do explosive exercises like sprinting, you target the type-II muscle fibers we discussed earlier. But studies show that type-I fibers (a.k.a. slow twitch — the kind used in endurance activities ) also have growth potential, so don’t ignore them.

Once every week or two, target those type-I fibers with low weight, high rep work (e.g., 3-4 sets of 15 or more reps per exercise). Or simply follow a Beachbody program such as Body Beast21-Day Fix, P90X, 22-Minute Hard Corps, or The Master’s Hammer and Chisel, which have that kind of variation built in.

4. Get plenty of shut-eye

Shoot for a minimum of seven hours a night. Getting less than that on a regular basis can cause you to rack up sleep debt, which can put the brakes on protein synthesis (a.k.a. muscle growth) and increase protein (read: muscle) degradation, according to a study by Brazilian researchers.

Plus, you won’t reap the full benefits of human growth hormone, the levels of which spike while you’re in dreamland. Have trouble sleeping? Try these natural tips on how to get good sleep tonight.

5. Increase weight responsibly

You need to challenge your muscles to trigger growth, but you also need to be smart about how you go about it. If you increase the amount of weight you’re lifting too quickly, you’ll increase your risk of injury. But if you do it too slowly, you’ll shortchange your results or hit a plateau.

So how do you strike a balance? Pay attention to the effort you’re exerting. If you’re lifting with perfect form, and your last few reps an exercise feel similar to your first few, you know it’s time to reach for a heavier weight.

6. Allow time for recovery

Muscles grow between workouts, not during them, so make recovery a priority. In practice, that means eating healthier, consuming more protein, and not overtraining. Take at least one to two days off per week to allow your muscles to fully recover.

“Training too often or at too-high an intensity too frequently — without rest and recovery — can actually hurt your muscle-building efforts,” says Ormsbee.

Your move: Take at least one to two days off per week to allow your muscles to fully recover, and maximize the effectiveness of your downtime by doing light cross training (e.g. hiking, cycling) or activities like foam rolling and yoga.

If you are patient, focused, and consistent with your workouts and recovery, you will see results.

In addition to consuming more protein, there are a number of nutritional steps you can take to bulk up responsibly.

1. Increase calories

“No one can be in a significant calorie deficit and gain muscle,” says Albert Matheny, M.S., R.D., C.S.C.S., co-founder of SoHo Strength Lab.

To find out how many more calories you should consume to gain weight, determine how many calories you need to maintain your current weight — your baseline — then add 300. And if you’re following a muscle-building program like Body Beast, add the recommended calories outlined in the guide.

2. Strike the right mix of macros

Whether your calories come from carbs, fat, or protein goes a long way in determining whether your weight gain comes from muscle or from fat.

An easy and relatively fast way to gain muscle is bulking first, then leaning out, which is the idea behind programs like Body Beast. Using this method, you only have to focus on one thing at a time — building, then getting lean, versus trying to increase mass while simultaneously limiting fat gain.

To increase weight gained from fat, your macros should emphasize carbohydrates and fat, since it’s the most calorically dense macronutrient. The bulk of that fat should come from unsaturated sources such as avocado, olive oil, and salmon.

3. Focus on post-workout nutrition

Generally, you should consume about 20 grams of protein with some carbs shortly after a workout. One way to get the right mix is with Beachbody Peformance Recover, which combines time-released proteins and phytonutrients to aid recovery and reduce muscle breakdown.

During the post-workout anabolic window, you’ll also want to limit fats, which can slow the absorption of protein. While there is some recent research that suggeststhe window may actually extend up to several hours following exercise, there’s no harm in getting nutrients in early as long as you’re sticking to your overall caloric and macronutrient goals.

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Laura: Wheat & Gluten Sensitivity Testing

WHEAT & GLUTEN SENSITIVITY TESTING

There are over 100 proteins in wheat, which includes gluten, but is not limited to gluten.

Every time any of us eats gluten, some damage is done to the small intestinal lining. For most, it recovers and repairs in about twenty minutes . For those who are genetically susceptible it may take up to five hours. Then the next meal comes. Over time, repeated meals containing gluten repeat the damage, with little time of repair and recovery and eventually the body cannot keep up. Some trigger point of stress or illness may make it more difficult for the recovery. Then the signs and symptoms may show up. Not everyone has traditional symptoms of fatigue, weight gain, bowel issues, pain, gas, or bloating. Some have apparently no symptoms at all.

Gluten sensitivity plays a role in things like:

  • Attention Deficit Hyperactivity Disorder (ADHD)
  • autism
  • schizophrenia
  • cerebellar ataxia
  • depression
  • anxiety
  • fertility
  • autoimmunity
  • celiac disease
  • dermatitis herpatiformis
  • polymyalgia

 

A lot of gastroenterologists know how to screen for celiac disease, they’ll typically test for antibodies to alpha-gliadin, transglutaminase-2, maybe if they’re current with the scientific literature they’ll also screen for antibodies to deamidated gliadin and endomysium.

If some of these tests are positive, then they might do a biopsy to determine if there is damage in the small intestine. If the tests are negative, the patient’s generally told that they don’t have celiac or gluten intolerance and that’s as far at it goes.

However, research shows that people can and do react to several other components in wheat above and beyond alpha-gliadin, the fraction of wheat that is involved in the pathogenesis of celiac disease, and these include other epitopes of gliadin like beta-gliadin, gamma-gliadin and omegagliadin; glutenin, which is the other major half of the wheat protein; wheat germ agglutinin, which is a lectin in wheat; gluteomorphin; and deamidated gliadin. What’s more, people can react to other types of tissue transglutaminase, aside from tGT-2, including type 3, which is primarily found in the skin, and type 6, which is primarily found in the brain and nervous system tissue.

If this is you, the gluten you eat may affect your brain or your skin, or maybe your muscle, but you will be completely missed by conventional testing. I emphasize – just because the two markers your conventional doc tests your for come back negative, it does not mean you are not free from wheat related damage. Also, just because you do not have symptoms you think are related to wheat, doesn’t mean you are free from its (potential) body-wide damage.

How do I find out?

Enter Cyrex Array 3 testing. It is the most comprehensive form of wheat sensitivity testing available today. It involves a simple blood test and will test for the two markers your conventional doctor sends for plus 22 other markers.  You’ll have to confirm this at time of testing as pricing can vary. You will need an appointment with Dr. Laura M Brown, ND, Certified Gluten Practitioner, before and after your test. Dr. Laura will help interpret the test and proved direction for next steps. Dr. Laura has extended training in diagnosing and treating gluten related disorders.

Now it is important to note that Cyrex Array 3 will not diagnose Celiac, only the gold standard of positive intestinal biopsy will prove that, but it can tell you how strong the markers related to Celiac or other forms of non-celiac gluten sensitive (NCGS).

 

Here’s what the test results look like:

 

Test Prep:

 

This is a blood test that measures antibodies. As such, in order to improve the accuracy of

your test results, you must ensure adequate exposure to wheat beginning 25 to 30 days

before you schedule your blood draw.

Exposure to wheat allows your body to form antibodies if you do have sensitivity. Avoiding wheat before this test could cause a false negative result, meaning that the test states you are not sensitive to wheat when you actually are intolerant.

 

 

For more information visit www.cyrexlabs.com or book an appointment with Dr. Laura M. Brown, ND at Forward Health.

 

Dr. Phil Shares: What To Eat To Shed The Pounds

 There’s no getting around it — if you want to lose weight, your nutrition game needs to be on point. As the saying goes, you can’t outrun a bad diet.

But, there’s nothing worse than suffering through a diet that makes you miserable — especially when you still don’t see the results you want. Many fad diets are based on rules that are easy to memorize — No starchy carbs! Fast for 16 hours every day! — but are impossible to sustain.

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Eating healthy isn’t supposed to be a temporary blip. If you want to lose weight and keep it off, it takes commitment.

If that sounds daunting, it’s probably because you’re used to diets that kind of suck. But they don’t have to. Eating healthy isn’t about swearing off your favorite foods and nibbling on kale leaves all day. It’s about learning to fuel your body the right way and understand how to eat so you can lose weight without feeling deprived.

One of the most important lessons you can learn from losing weight successfully is how to eat healthfully. For the rest of your life.

We favor nutritionally balanced, long-term approaches to weight loss, but the truth of the matter is that counting calories, calculating macros, monitoring portion sizes, or even cleansing may or may not help you lose weight for a variety of reasons, many of which have to do with sustainability.

So, we’re not going to provide you with a list of 25 foods to eat that are “good” for weight loss. If that’s what you’re looking for, check out the detailed recommended food and beverage lists in the Beachbody Portion Fix Eating Plan or any Beachbody program nutrition guide.

But keep in mind that these are just places to start your healthy eating education. We want to drive home the facts that it’s your weight to lose, it’s your preferences, and it’s your life that should help guide you to what you should eat — not only to lose weight, but also to live a more vivacious life.

This isn’t to say that you won’t need to retrain your palate to accept whole foods without much adornment (ie., lots of added salt, sugar, and unhealthy fats), or that you won’t need to sacrifice the richness of some of your favorite comfort foods (we’re looking at you, mac and cheese) for healthier, slimmed-down versions, or that you won’t need to trim back on portion sizes. You will likely need to do all of these things in order to lose weight.

But, the key mindset to embrace is that you do have choices. You ultimately get to determine what will and won’t go into your weekly meal plans. What you eat to lose weight shouldn’t be all that different from what you eat to maintain your health after you shed the excess pounds. So, yes, you’ll likely need to cut calories to lose weight, but you’ll also need to learn how to eat differently to maintain your results.

No matter which way you prefer to cut calories, you should focus on improving the quality of the calories you do ingest first and foremost. We’ve reduced it to three simple steps you can start today to maximize the calories you do consume when you want to lose weight.

3 STEPS TO
SHED POUNDS

 and Eat Healthy
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 1. Drink water first and most.

When you’re trying to lose weight, cleaning up your diet also means watching what you drink. If done right, juices or shakes can be healthy weight-loss tools to enhance your nutrition plan, and Shakeology is a good way to assure you’re getting plenty of nutrients when eating at a deficit (or anytime!). Just try to keep your calories from beverages to a minimum (most Shakeology varieties contain about 160 calories per scoop).

Of course, water is calorie-free and incredibly good for you. Beachbody recommends you drink your body weight, divided by two, in ounces. So if you weigh 150 pounds — that would be 150 divided by 2, which equals 75. That’s 75 ounces of water you should be drinking every day. To a die-hard soda drinker (even a diet soda drinker) or someone who doesn’t think about hydration much at all, this might seem like a lot of extra trips to the bathroom. To make all that plain water more palatable, try:

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  • Carbonated water. Try flavored varieties without added sugar, artificial sweeteners, and caloriesUnsweetened tea. Use caffeine-free tea if desired, and spruce up the flavor with lemon or lime slices, or muddled fruit
  • Adding sliced citrus, cucumbers, strawberries, pineapples, or fresh mint leaves
  • Adding citrus peels
  • Flavoring with natural combos: ginger + cucumber + mint, or pineapples + orange peel, or strawberries + kiwi + basil.

Your mom may have told you as a 5-year-old not to fill your belly with liquid so you’d eat some dinner, but feel free to defy that rule as an adult. In fact, one study published in the journal Obesity asked 84 obese adults to either drink two cups of plain water before their main meals every day for three months, or to imagine the feeling of being full. Those who drank water before their meals lost about 2.6 pounds more than those who didn’t. These findings suggest that drinking water before your meals may be an easy way to take the edge off hunger, and possibly stop you from eating too much.

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2. Replace refined, processed foods with whole ones.

It may seem obvious that in order to lose weight and eat healthier, you need to cut way back on fried foods, creamy casseroles, and sugary confections, but it may seem less obvious what to eat instead.

As much as possible, try to cut back on highly processed foods, such as frozen meals, packaged snacks, sugar-laden cereals, bottled sauces, meats with added preservatives, etc. Instead, choose whole foods, such as vegetables, fruits, raw nuts and seeds, lean proteins (ie., chicken, turkey, eggs, tempeh), healthy fats (ie., avocados, hummus, extra-virgin olive oil, nut butters), and whole grains (ie., oatmeal, barley, whole-grain bread, brown rice).

Whole foods provide nutrient-dense fuel that contribute to greater satiety (when compared to processed foods).

The naturally occurring fiber, water (in foods like fruits and vegetables), or protein in these foods can contribute to an increased feeling of satisfaction — often with less food (read: fewer calories).

Protein can help you feel satiated longer than carbohydrates or fat. This may be due to increased thermogenesis (the metabolic process of your body burning calories), which influences that physiological “I’m satisfied” feeling you have after consuming higher amounts of protein.

Fiber, a form of carbohydrate found in plants that humans lack the enzyme to digest, helps us feel fuller on fewer calories. A food diary analysis of successful MyFitnessPal (MFP) users (defined as those who came within five percent of their goal weights) revealed the faithful food trackers who came closest to their goals ate 30 percent more fiber. That may seem like a lot, but really the difference was only three grams per day more than other MFP users — the equivalent of having one small apple or swapping a traditional English muffin for a whole wheat one.

3. Add volume with vegetables.

Volumetrics is a way of eating that may help you feel satisfied by consuming foods with low calorie density, or less calories for any given amount. It’s essentially a fancy way of telling people to eat the majority of their calories from mostly vegetables and fruits.

Low calorie density foods such as apples are higher in fiber and water, so you’re able to eat more in volume for a similar amount of calories (compared to a higher calorie density food such as apple pie). There’s evidence to say that fiber helps you feel fuller faster, and keeps you satiated long after you eat. A small study did find that water incorporated into food (as in the case of soup) did help subjects eat less, but not if that same amount of water was served in a glass on the side.

One study confirms that when people eat foods low in energy density, their total daily calories are significantly less than when they eat foods high in energy density.

If you’re hoping that eating more whole foods will help you lose weight, you’ll want to eat these foods in lieu of processed foods, not in addition to them. Because, in the end, weight loss generally boils down to eating fewer calories.

Dr. Phil Shares: A Beginner’s Guide to Weightlifting

A Beginner’s Guide to Weightlifting

When you decide to add strength training to your workout routine, knowing where to start can be tricky. And once you get going, knowing how to progress can be even trickier. After all, most weight-room newbies are unsure of their strength and, in turn, how to push it to its limits. How heavy of a dumbbell should I choose? How many sets and reps should I do? When should I move up to heavier weights?

 

How Do You Build Muscle?

Simply put, you get stronger by stressing your muscles, giving them enough time to recover, and then stressing them again. That’s because, every time you place a demand on your body that’s heavier or harder than what it’s used to, you create microscopic tears in the worked muscle tissue. Then, those tears heal, the muscle incorporates new structural and contractile proteins, coming back just slightly stronger and better able to handle even heavier loads. Eventually, the exercise that was once incredibly challenging becomes easy and it’s time to increase the stress so that the process can happen again, and muscle growth continues.

The best way to get started is to pick up a weight that you can perform three sets of 10 reps with each exercise, so you’re lifting the weight 30 times, with a couple minutes of rest time between sets.

How Do I Progress in Weightlifting?

As you get stronger, you have three options regarding how to progress:

  1. First, you can lift the same number of sets and reps and just increase your weight. For example, if after a couple weeks of lifting, you can easily do three sets of 10 reps lifting 10-pound dumbbells, then pick up 15-pounders and do the same program, and then repeat this process.
  2. A second option is to increase sets and decrease reps, such as four sets of six reps. You would choose this option if you want to make big jump in weight, let’s say from 10 to 20 pounds, since you may not be able to lift 20 pounds more than six times. Also, the heavier your weight, the more rest you need between sets in order for your muscles to recover.
  3. A third option is to keep the same weight and do more reps, which may be your option if you only have one weight to work with.

If you’re working out in your home gym and don’t have multiple weights to choose from, you can still progress in a few different ways. First, changing how you’re gripping the weight will engage different muscles. You can also change the pace in which you lift, such as slowing down the eccentric phase of the exercise (i.e. when you lower the dumbbell in a bicep curl). Lastly, you can decrease the amount of time you rest in between sets.

What’s Your Weight-Training Goal: Muscle Strength, Endurance, or Size?

To keep your workouts progressing in the right direction, it’s important to be clear about your goal. Here are recommendations for building muscle strength, endurance, and size, according to the Essentials of Strength Training and Conditioning, 4th Edition.

  1. Muscle Strength

If you want to increase your muscle strength, you’ll want to perform low repetition sets in which you’re lifting a weight that’s close to your one rep max (1RM), which is the most you can possibly lift in a given exercise with good form. For example, you might perform two to six sets of six or fewer reps, lifting a weight that is 85 percent or more of your IRM, with two to five minutes of rest between sets. If you’re able to lift seven or more reps, then you need to increase your weight.

Note: While determining your 1RM is a great way to understand your strength abilities, any testing should be performed under a certified trainer’s supervision. 

  1. Muscular Endurance

Muscular endurance is the ability of a muscle, or group of muscles, to perform continuously without fatigue. For muscular endurance, decrease your weight, up your number of reps, and reduce the amount of rest between sets. For example, perform two to six sets of six or fewer reps using 85 percent or more of your 1RM, with two to five minutes of rest between sets.

  1. Muscular Size

To build muscle size, or hypertrophy, you’ll want to increase your number of sets, but with heavier weights and lift as many reps as you can while maintaining good form. Again, when you lose proper form, that is where you stop and make an adjustment. For example, perform three to six sets of six to 12 reps, using 67 to 85 percent of your 1RM, with 30 to 90 seconds of rest between sets. With those heavier weights, you’ll need a bit more rest in between sets. Once you hit 12 reps with good form, it’s time to pick up a heavier weight and go back to lifting 6 reps.

Speaking of bulk, let’s get real for a second: for women, there is a stigma around “getting bulky.” While women are slowly starting to embrace weight lifting, others worry that they will turn into the Hulk the second they pick up a dumbbell. The truth is that most women can’t get bulky even if they wanted to since, compared to men, they have roughly 15 to 20 times lower testosterone — a hormone that plays a large part in bulking up. So, while women can enjoy similar gains in muscle strength compared to men with weight training, most won’t notice a significant gain in muscle size due to genetics and hormones. (Plus, if a woman has a lot of fat to lose, she may actually get smaller in her waist and thighs since lifting weights increases metabolism.)

As you experiment with these variables (weights, sets, reps, and rest between sets), remember they are interdependent, so if you change one, you need to adjust the others. For example, if you lift a weight at the upper end of the range (85 percent of your 1RM), you’re going to perform fewer sets of fewer reps and take more rest than if you were to lift a weight at the lower end of the range (67 percent of your 1RM).

When To Pick Up a Heavier Weight

Once you consider a previously challenging workout easy, you are no longer stimulating muscle growth, you’re doing a recovery workout.

So what does “easy” actually feel like? The best way to know when you’re ready to increase exercise stress — whether by lifting heavier weights, adding reps, or decreasing rest time between sets—is to track your workouts, and focus on your form. Stephen Graef, Ph.D., a sports psychologist at The Ohio State University Wexner Medical Center, suggests taking notes on your sets, reps, rest times, and how you feel for each workout. This way, you’re able to track your progress.

Focusing on your form can help you know when you’re ready for more. You should always use the heaviest weight that will allow you to perform all of your reps with good form. Let’s say you lose proper form at the 8th rep of your bicep curl workout, don’t go any further and jot down a note that you lost form at the 8th rep. When it’s time to do bicep curls again, see if you can perform more than 8 reps with good form. Once you’re able to accomplish all 10 reps with perfect form, and your last few reps of an exercise feel similar to your first few, it’s time to pick up a heavier weight.

Joel Freeman, C.P.T., co-creator of Beachbody’s CORE DE FORCE says, “No matter your strength-training experience or what workout you’re doing, improving your form is a huge marker of progress.” When learning new moves, Freeman recommends looking at yourself in a mirror, or even filming yourself working out, so you can go back to analyze and improve your form.

In his own workouts, Freeman ups the weight based on his ability to get through his last rep without any help from a spotter. As soon as he can do that, he pushes himself even harder. If you don’t have a spotter to keep yourself safe when you’re pushing yourself to your max, many trainers recommend progressing your weight when you can perform two extra reps during your exercise’s last two sets. “If you can do two extra reps in your last set of a given exercise in two consecutive workouts, then you’re ready to progress,” says Trevor Thieme, C.S.C.S., Beachbody Senior Fitness Content Manager. “That’s called the ‘Two for Two Rule’.”

P90X trainer Tony Horton recommends lifting the heaviest you can for six to 10 reps, and when you can do 12 reps at that weight, move to the next heavier weight and go back to six reps.

Again, going up in weight isn’t the only way to progress. Thieme recommends trying out the other options, such as decreasing the rest period, changing the grip of the weight so that different muscles engage, or moving from dumbbells to a barbell.

Are You Pushing Yourself Too Hard?

With all this pushing, it’s important to remember that it’s during the recovery process that your muscle tissues actually become stronger, bigger, and fitter. And there’s a fine line between pushing hard and getting the results you want versus pushing so hard that you actually hamper muscle growth.

So how do you know if you’re overtraining? Physical symptoms include experiencing excessive fatigue, chronic soreness, more frequent injuries, and even illness. Mental symptoms include reduced motivation, irritability, and depression.

Again, this is where tracking your workouts comes in handy. If you lift significantly less weight for two weeks in a row, then you might be pushing too hard and not building muscle properly.

On recovery days, Freeman suggests stretching or foam rolling, or light cardio such as jogging, walking, or hiking. One study showed that 20 minutes of light cardio on the recovery day helped women who lifted weights reduce muscle soreness.

Remember, every person is different. When you’re starting a new weight training regimen, it will take some time to understand the cues your body is telling you. Graef says, “Over time, you’ll learn to listen to your body, and know when to push and when to pull back.”

A great way to get into weight lifting is to sign up for Beachbody On Demand and check out programs that incorporate strength training, such as A WEEK OF HARD LABORBody BeastSHIFT SHOPP90XThe Master’s Hammer and Chisel, and 21 Day Fix.

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares: How to Reduce Holiday Stress!

How to Reduce Holiday Stress

The topic I’m going to address today is how to handle holiday stress with greater ease.

If you think about it, we could make “holiday stress” a great opportunity to teach us how to manage “any time” stress. A great place to start is having our priorities straight so you’re clear on what matters and what doesn’t.

5 Tips for Holiday Stress Relief:

1. Write in your journal

Now is a good time to sit down, take a deep breath, and write in your journal to help you get organized and remember what the holidays are really about.

First, write down everything that needs to be handled. Then identify things that you can let go of or delegate to someone else. Even if you need to handle everything, taking the time to write it all down will help you feel less overwhelmed.

Now that you have written down and organized your to-do list, think to yourself, “What will be my state of ‘being’ while I’m doing all of these things? Will I be joyful or stressed, grateful or overwhelmed?” And, write a paragraph on this topic. Asking these questions is really important if you want the holidays to be something you actually enjoy. The busyness of the holidays doesn’t have to cause stress if you choose a calm and joyful way of being as you check off tasks from your to-do list.

Next, let’s get more specific. Write down how you would like certain aspects of the holidays to go. How would you like to experience cooking the holiday meal or having people over? While cooking, will you feel angry that you have to cook such a big meal, or curious and excited about making a new dish for your family? Or, while shopping, will you feel obligated or resentful that you have to buy for so many people, or grateful that you have the means to buy presents to begin with?

Now, make two columns in your journal. In one column, write the names of the people you are buying gifts for. In the second column, write what you are grateful for about this person. Leave out all the things they have or haven’t done, or what they’ve said or didn’t say – all of that ultimately doesn’t mean anything. Instead, write how they contribute positively to your life. Then take this list with you shopping so that the present you purchase is an expression of your appreciation for them. This can help you remember what the holidays are really about: celebration and gratitude for our friends and family.

2. Keep things in perspective

Rather than truly celebrating family and friends, we often get caught up in how things “look.” We worry about the holiday cards, or whether our hair and outfits look alright, or if we ordered enough pies for everyone. When you start to spiral into worry, go back to your shopping list of names and why you’re grateful for these people – does it really matter if your hair looks perfect that day?

I’m not saying to show up to your holiday events in your pajamas, but by choosing what you focus on, you can allow whether a certain situation will create stress or joy within you. Are you going to focus on whether your outfit looks perfect or focus on the joy you experience with your cousin who you haven’t seen in a while? You have a choice. Consciously choosing gratitude and joy will create positive situations and bring you closer to those you love.

And, if you’ve mastered this level of focused decision-making during the holidays, you can easily apply it throughout the year when there are less distractions.

3. Consider the past

Here is another topic to write about in your journal: What are the memories that get stirred up during the holidays? Which memories create a clenching in the pit of your stomach, or a fear-based emotion, or that feeling of “here we go again.” What creates that in you? Write them all down, be very real about it. Don’t let your mind take hold of the negative emotion and spiral you down into the same old pattern – nothing will change that way.

So write these memories down in your journal and what they stir up in you, then write whether they really matter in the grand scheme of things – get some perspective. And then consider whether you should communicate with someone so that this pattern doesn’t happen again, or just let it go. In either case, make that change internally to change that pattern. Do it now before it’s too late and suddenly it’s Christmas Eve and the same situation occurs. Also, write down enjoyable holiday memories and prioritize doing those activities again this year.

4. Learn to say “no”

If you have always lived the holidays with great stress, but have not done anything about it (as if the outside world will suddenly shift for you and make it all good), then nothing will change because at the end of the day nothing and nobody makes you feel in any way other than how you choose to feel, what you choose to allow in your field. That is very important to remember.

Because there are so many challenges, the holidays present so many amazing opportunities to take control of your life and to empower yourself. Let’s say you’ve cooked the turkey for your family for 30 years but never enjoyed the task, this is your opportunity to finally say “no.” You’re not a victim, you don’t owe anything, so don’t disempower yourself. If you don’t like having 50 people over every Hanukkah, but you allow it to happen because you’re not willing to experience the consequences of saying “no,” then you are allowing resentment to exist in you, once again. Am I saying that changing a pattern is easy? Of course not, but you must always remember that your life is under your control.

If spending quality time with your husband and children during the holidays is important to you, then make the time. Be more organized about the shopping, start way ahead as opposed to waiting to the last minute. Choose the events that you want to attend, and say “no” to the rest. Be empowered in what you are deciding to celebrate this year.

5. Make it a holiday for YOU

It is crucial for your well-being to learn what is important to you, and to prioritizing these things during the chaotic holiday season. It’s important to be very real and honest about the things that you never enjoy doing and yet, you still do them over and over again. You allow these situations to destroy your peace every single year. What is up with that? What would happen if you spoke up and said, “stop”? Make the holidays something different this year; make it a holiday for you, for how you feel.

Every day of this celebration, actually celebrate by having the courage to eliminate that which is not important to you. This allows a clearing for what does bring you joy. For example, if you’re not spending days in the kitchen preparing a meal for 50 people, you’ll have more time to play games with your children.

Try it and do your best not to feel obligated. If you feel guilty, engage with that experience with compassion and kindness for yourself. Remember, everybody is caught in the whirlwind of the holidays and the guilt of it all. We are all doing the best we can, so it’s nobody’s fault. But, you are in charge of what this holiday season could be for you and your family.

So, I invite you to be in a state of celebration for yourself this holiday season. In your journal, write: “What if this holiday was exactly what I wanted it to be. What would that look like? What if I had the courage to sit down with my family and discuss what we wanted to do and what we did not want to do this year?” Wouldn’t that be nice?

With these intentional actions – which are ultimately actions of love for yourself and the people who are important to you – you can make this year a true celebration, a true holiday, a true honoring of each other, peace, joy, and well-being. I hope this was helpful, thank you.

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares:6 Tips to Avoid Weight Gain at Holiday Parties

6 Tips to Avoid Weight Gain at Holiday Parties

First, remember that there’s no better time of year to remind yourself of why you want to lose weight in the first place. Your friends and family care about you and want you to succeed. They want you to be happy, healthy, and on your way to becoming the person you want to be in 2018!

Also, seeing your loved ones at these gatherings is a great reminder that the holidays are about so much more than the food. Those delicious dishes and desserts are just tokens of the love you share among the most important people in your life. When you focus on what really matters, it’s not so hard to let a treat or two pass you by.

In fact, there’s no reason you can’t successfully lose weight (or at least maintain your weight) during the holidays. But it helps to have the right mindset — and a plan — for getting through holiday meals and parties keeping your weight-loss goals intact.

6 Ways to Avoid Holiday Weight Gain:

1. Eat a filling breakfast and lunch

Don’t starve yourself before the big meal! You may think you’re “saving up calories,” but the hungrier you are when you arrive, the more likely you are to make poor food choices and wind up eating more than you might have otherwise. Start the day with a healthy, satisfying breakfast and a reasonable lunch, so you won’t be ravenous by the time the holiday meal is served.

2. Avoid “grazing” before and after the meal

Whatever time your family typically sits down at the table to eat (our holiday mealtime is around 4pm) — hors d’oeuvres, snacks, cocktails, and even desserts are often passed around before and after the meal for guests to “graze” on. To avoid overindulging, I set the time when I plan to start eating, as well as the time when I will stop. Then, once I get up and leave the table, I move on to other activities, such as reminiscing with grandma or playing with the kids. Just like I tell my clients — “Dinner and done… find other fun!”

3. Prioritize your treats

We all look forward to treating ourselves during the holidays, but all those temptations can quickly become overwhelming! When I’m at a holiday party, I scan the entire table of food first, and then choose the two or three that I want the most — the ones that are most likely to make the night feel extra-special. Then, I take my time and savor each bite!

4. How do you want to feel as you’re leaving?

Before even arriving at the party (and perhaps once again before taking your first bite), imagine how you want to feel when it’s time to leave. Stuffed like a turkey? Or happy, satisfied, and proud of yourself for keeping your goals on track? You’ll be amazed at how powerful this mental exercise can be in allowing you to enjoy the gathering to the fullest without overindulging.

5. Be active

Try building a healthy activity into your day, whether it’s a hike or a neighborhood game of touch football. Last year, my family and I laced up our hiking boots and hit the trail before dinner! If you’re giving gifts, think about toys and games that promote an active lifestyle. If you’re too old for toys (is anyone too old for toys?), then get out there and play with your kids, grandkids, nieces, nephews, or even your pet.

6. Incorporate healthy food swaps

If I’m hosting the party — or even contributing a dish for the table — I like to share traditional dishes made using healthy food swaps designed to be every bit as filling and delicious as the originals. Greek yogurt makes a creamy stand-in for mayo in dressings and pasta salads. Mashed cauliflower rather than potatoes for a healthy swap that still tastes delicious (for the skeptics, try half-and-half cauliflower and potatoes). “Noodles” made with veggies are another big hit in our house. And for dessert, I serve cinnamon-spiced baked apples, either by themselves or topped with a little dollop of whipped cream, to satisfy apple-pie cravings.

Most of all, be sure to stay positive! If things don’t go exactly as planned, don’t beat yourself up. Just stay focused on your goal and the weight loss will follow. There are plenty of weight-loss days ahead in 2018! And I’ll have lots more helpful advice to share with you when the 2B Mindset launches. Meanwhile, together with the entire Beachbody community, I want to wish you a happy, healthy, and safe holiday season.

Shared by Dr. Phil McAllister @ Forward Health

Dr. Phil Shares: 10 Ways to Avoid Holiday Weight Gain

10 Ways to Avoid Holiday Weight Gain

Do you find that the scale moves up a few pounds during this time of the year? During summertime, we’re focused on our bodies, given we know we’ll be wearing the revealing clothing that goes with the season. But when fall and winter come around, that mindset falls away like autumn leaves. Maybe it’s our primitive instinct to bulk up when the weather gets colder; it probably also has a lot to do with our busy holiday shopping and social schedules interfering with our regular workouts, and with all the tasty holiday treats lying in wait to tempt us everywhere we turn, regardless. But don’t let the layers of clothing become layers of fat. These tips can help you avoid holiday weight gain this season.

Avoid Holiday Weight Gain With These 10 Simple Tips

Staying healthy and fit during the holidays isn’t impossible. You just need the right tools! With convenient workouts you can do at home on Beachbody On Demand, and a craving-crushing drink like Shakeology, it will be easier than ever to end the year on a healthy high note.

1. Travel smart

Many people find themselves traveling during the holiday season, but that’s not an excuse to eat unhealthily and avoid exercise. Plan your meals in advance, and pack snacks when you are either on the road or in the air. Good travel snacks can include nuts or dried fruit. To help you be a happier traveler, get a good night sleep before you leave to increase your mood and alertness. Eating a heavy meal before traveling can make you sleepy, so eat a small, low-fat meal before you head out the door.

2. Get enough sleep

Try to keep a regular sleep schedule and get a full night’s rest as often as you can. If you fail to get a good night sleep, it can make you grumpy the next day and make it harder to focus on your healthy goals. No one wants to travel with a grouchy person, so do everyone a favor and get some shut eye. Sleeping well can also help you reduce your calorie consumption, because it inhibits the release of the appetite-stimulating hormone ghrelin while promoting the release of leptin, another hormone that limits hunger. And keeping that hunger in check is a good idea when you find yourself surrounded by holiday goodies. Check out these natural sleep remedies to help you get some shut-eye.

3. Drink enough water

You’ve probably heard it before, but we’ll say it again: drink water! During the busy holiday season it can be easy to forget to fill up enough cups with H2O, but it can do wonders with keeping you healthy. It helps regulate your body temperature, helps with the digestion of food, and it can help you limit your caloric intake. How? Try drinking a glass of water before each meal, and you’ll likely feel more satisfied on less food because your stomach already has some liquid in there. And if you alternate alcoholic drinks with a glass of water, you’ll slow down your consumption of high-calorie beverages. If you don’t think a glass of plain old H2O is appetizing enough, here are 10 tasty ways to add flavor to your water.

4. Approach cocktails with caution

We’re not telling you to avoid alcohol completely – wine is allowed in Portion Fix after all! But do pace yourself by having at least one glass of water in between each drink (see tip #3). Remember that one gram of alcohol contains seven calories, and yet it yields virtually no energy or health benefits. Calories from alcohol can add up quickly, so be mindful of how much you are drinking. Also, drinking may reduce inhibitions at the dessert buffet, which can lead to a few too many sugar cookies. If you do indulge in eggnog, which is super-high in calories in its traditional form, try this lighter version that clocks in under 150 calories.

5. Get an accountability partner

The holidays are filled with temptation, and it’s your job to stop it in its tracks. But…that can be really tough to do on your own. If you need some assistance in fighting the temptation of cookies and cocktails and candies (oh my!), don’t be afraid to ask for help. An accountability partner can help you stick to your goals when your willpower gets a little shaky. Tell a family member that you’re trying to eat healthier, so they can give you a gentle reminder when you’re eyeing that second slice of cake. Or, get a group of friends and do morning workouts together. You’ll probably find that power in numbers is a key part in avoiding holiday weight gain. And if you can’t confide in someone in person, then try reaching out to a Team Beachbody Coach, who can help you stay on track even from afar.

6. Use screen time wisely

Who says the TV can only be used to watch classic holiday movies and rivalry sports games? Take over the screen for a few minutes and turn on one of your favorite Beachbody On Demand workouts. Don’t worry, you won’t have to be using precious TV time for hours at a time, there are plenty of workout that are less than 30 minutes! You can even get the whole family involved with the kid-friendly Double Time program, or the fun dance routines in Country Heat. And you don’t have to hog the TV. You can also cue up Beachbody On Demand on your computer, tablet, or phone. And when you you do decide to cozy up for a made-for-TV holiday film, encourage your family to get up in between commercials for some jumping jacks or push-ups. Make it a competition to see who can do the most during the break and watch the sibling rivalry do some good for once.

7. Make recipes healthier

Most recipes can be made healthier without compromising the recipe. Just check out how Autumn and Bobby Calabrese do it on FIXATE, Beachbody’s healthy cooking show. With a few substitutions, you can limit unnecessary salt, sugar, and fat in some of your favorite holiday recipes…and we doubt that your guests will notice. Here are some of our personal favorite holiday recipes made healthier, like Gingerbread Protein Pancakes and Herb-Crusted Beef Tenderloin.

8. Avoid serving food family-style

When food is placed right on the dining table, it’s much easier to grab a second helping. So make it harder: Keep the extra food away from the dining room. If you leave it in the kitchen, out of sight, it forces everyone to think about getting up to grab another helping. Here’s a tip: If you still feel hungry after your first plate, wait for 15 minutes and drink a full glass of water, then decide whether you want more food.

9. Eat smaller amounts more often

Instead of starving yourself all day so you can overindulge in that one, giant meal, have smaller meals throughout the day. At family holiday gatherings in particular, it’s asking too much to resist the lavish aromas of the kitchen, so being mindful of your portion sizes is important. You can still enjoy all your family-favorite recipes – just enjoy them in moderation. You’ll likely feel much better at the end of the meal that way.

10. Stay active

Whether you cue up a workout on Beachbody On Demand or gather up the troops for a walk around the block, regular exercise can help with so many of the challenges you face during the holiday season. It can help you cope with the stress of traveling by releasing endorphins that help boost your mood and energy. At the airport, if you have time, walk beside those moving sidewalks instead of standing and letting them carry you to your terminal. If you’re traveling by car, take frequent breaks, get out of the car, walk around, and get some fresh air. If you’re staying home for the holidays, get the family involved! Depending on the climate, go ice skating, hiking, sledding, skiing, biking, or walk the dog. And go for a walk together after your big meal—it’ll help you all digest better.

Wrapping Up

We’re not asking you to deprive yourself of any holiday cheer. Just be aware of your body and the temptations and pitfalls it faces this season. Because the holidays have a way of testing your self-control, it’s a good idea to have a plan in place well in advance for dealing with them. That way, you’ll have a better chance of avoiding holiday weight gain and remaining on your regular regimen of exercise and dieting. You can even make it your New Year’s resolution to keep a healthy lifestyle and continue working toward your goals.

Shared By Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares: 7 Common Low-Carb Diet Mistakes

7 Common Low-Carb Diet Mistakes

 

There’s an equal amount of confusion and hype surrounding a low-carb diet.

Research shows low-carb diets can be an effective way to shed pounds — although not necessarily superior to weight-reduction results achieved by other diets, such as a low-fat or reduced-calorie diets.

But a low-carb diet plan isn’t as straightforward as the name might have you believe.

“A low-carbohydrate diet can have a wide, unclear definition,” says Holly Klamer, M.S., R.D., “but in general terms, it means following a diet that has less than 45–65 percent of [total daily] calories from carbohydrates.”

(For reference, the recommended carbohydrate range for adults, according to the 2015–2020 Dietary Guidelines for Americans, is 45–65 percent of total daily calories.)

Some low-carb diets, like the modern Atkins diet, for example, limits trans fat and sugar in addition to carbs, while a ketogenic diet drastically reduces carbs and replaces them with fats.

In general, however, most low-carb diets focus on limiting refined grains and starches (like white bread, pasta, and potatoes) in favor of lean protein, whole grains, non-starchy veggies, and low-glycemic fruits.

But with so much varying information out there, it can be easy to misinterpret a low-carb diet or to implement its principles in an extreme or unsustainable way.

The intention behind the diet — to reduce the amount of unhealthy carbs you consume on a regular basis — isn’t inherently a bad idea, but you need to be smart about how you execute it. Here are seven common mistakes to avoid.

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7 Common Low-Carb Diet Mistakes

1. Ignoring the nutritional value of carbs

Carbs aren’t the enemy. There are plenty of nutritious and super yummy carbohydrates you can and should be eating in moderation. Think: fruit, whole grainsbeans, and vegetables, to name a few.

These foods provide our bodies with the natural, sustained energy we need to function and stay active. “A carbohydrate-dense fruit such as a banana can give you the fuel you need to increase the intensity of your workout; [you might] burn more calories [as a result],” says Klamer.

High-quality carbs are also chockful of vital nutrients like B vitamins, potassium, fiber, and vitamin C. Klamer says reducing your carbohydrate intake to super low levels puts you at risk for deficiencies in these areas.

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2. Eating too much unhealthy fat

Eating low-carb isn’t an excuse to go nuts on beef, pork, eggs, butter, cheese, and other foods with high trans or saturated fat content.

Eating a diet high in trans fat isn’t heart-healthy, says Sharon George, M.S., R.D., C.D.N. Consuming high levels of trans fat may cause your liver to produce more LDL cholesterol, the “bad” cholesterol.

According to the American Heart Association, too much “bad” cholesterol (LDL) and not enough “good” cholesterol (HDL) may put you at risk for certain types of disease.

In fact, one study carried out by the Harvard School of Public Health found that a low-carb diet high in animal protein (dairy and meat) was associated with higher all-cause mortality, while a low-carb diet high in plant protein (veggies, tofu, lentils, etc.) and lower in trans fat was associated with lower all-cause mortality rates.

Monitoring saturated fat intake is also an approach to maintaining good cardiovascular health. One review of research published in the American Journal of Clinical Nutrition investigated the issue of what to replace saturated fat with in the diet.

Researchers found that substituting saturated fats with polyunsaturated fats and limiting consumption of refined carbohydrates may be beneficial for overall health.

The overall takeaway: Cut back on trans and saturated fat consumption, while also reducing refined carbs (think: white bread, pasta, rice, sugary pastries, cookies, etc.).

Instead, eat healthy fats, such as mono- and polyunsaturated fats, as well as omega-3 fatty acids. Great sources of these types of fats include salmon, flaxseeds, walnuts, avocados, seeds, nuts, and extra-virgin olive oil.

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3. Misunderstanding portion sizes

If you don’t have a basic idea of portion sizes — say, what a single portion of brown rice or steel-cut oats actually looks like — you’re likely to either over- or underestimate how much food you need.

Understanding portion sizes can help prevent overeating while also ensuring you consume enough nutrients to fuel your body properly.

(Pro tip: For a crash course in proper portion sizes, Portion Fix’s color-coded containers make it super easy to meal plan and lose weight.)

Denis Faye, M.S. and Beachbody’s executive director of nutrition, says the Portion Fix plan advocates for a healthy balance of macronutrients: 30 percent of your total daily calories from protein, 30 percent from healthy fats, and 40 percent from carbs — the majority of which should be unprocessed and unrefined.

“By going with 40 percent carbs, we’re able to make the majority of carbs [in the plan] produce-based without crushing people [who are] new to healthy eating under a kale, broccoli, and mixed-berry avalanche,” says Faye.

There are three containers for carbs in the system: Purple is for fruits, green is for veggies, and yellow is for other carbs like whole grains. You fill each one up with its corresponding foods anywhere from two to six times a day, depending on your predetermined calorie target range; no measuring or overthinking necessary.

Faye also notes that the 40 percent carbs guideline isn’t a hard-and-fast rule: “Starting your diet at 40 percent carbs allows you to experiment and increase your carbs to a level that best works for you, which is much easier than trying to slowly reduce carbs to find your sweet spot,” he explains.

4. Eating too much protein

“Getting enough protein is hugely important for both health reasons and because it aids muscle recovery,” says Faye. (Protein breaks down into amino acids, which are the building blocks of muscle.)

Eating less carbs certainly means you’ll need to eat more protein (especially if you want to crush your workouts), but it’s important not to go overboard.

“When [your] carbohydrate intake is significantly decreased, the body starts breaking down stored carbohydrate sources [glycogen, for energy],” says Klamer. “When these stores get depleted, the body will start altering fat and protein to make carbohydrates.”

Gluconeogenesis (which means “creating new sugar”) is the metabolic process by which the liver converts non-carbohydrate sources (like fats, amino acids, and lactate) into glucose to regulate blood sugar levels.

Gluconeogenesis usually occurs when your body doesn’t have sufficient carbohydrates to properly fuel your brain and muscles.

Amino acids (the building blocks of protein) can’t be stored for long-term energy, which means the body has to convert this excess protein into either glucose or fat storage, possibly negating the effect of eating low-carb and making it more difficult to lose weight.

To avoid getting too much of a good thing, aim for protein to make up a solid 30 percent of your diet, not half. For ideas, check out these healthy, high-protein snacks for when you’re on the go.

5. Not considering activity level when determining carb intake

“Carbs are fuel. They’re massively important and the body is super efficient at processing them, which is a blessing and a curse,” says Faye. “If you get the right amount [of carbs], they’re the ideal fuel for exercise, health — even for fueling your brain.”

But what’s the ideal amount? That depends, in part, on your level of activity and how much weight you want to lose. If you exercise a few times a week and make a point to move often throughout the day, you probably don’t need more than 40 percent of your daily calories from carbs. This amount ensures you get enough carbs to energize and fuel your body, but not so many that you can’t burn them off through regular exercise and your daily 10,000 steps.

Just remember, the carbs you eat should be of the clean, whole-grain variety: fruit, vegetables, quinoa, sweet potatoes, or wild rice, for example.

6. Eating too many carbs

Just as it’s possible to eat too few carbs when starting a low-carb diet, it’s also possible to eat too many.

What constitutes an excess of carbs varies for each individual depending on metabolism and activity level, but in general, consuming more than 45 percent of your total daily calories from carbs isn’t technically a low-carb diet plan, according to the 2015–2020 Dietary Guidelines for Americans.

If carbs make up half or the majority of your food consumption, you may be missing out on other essential macronutrients like lean protein and healthy fats. Protein is necessary for building muscle, and healthy fats provide our bodies with energy, aid in nutrient absorption, and facilitate cell growth and function.

7. Eating too many processed low-carb foods

Just because a food is low-carb doesn’t mean it’s automatically healthy. Highly processed foods like bacon, certain deli meats, and low-carb snack bars don’t have many carbohydrates, but they’re often loaded with excess sodium, trans fats, and other additives.

Eating low-carb foods with refined and processed ingredients may not provide you with the nutrients you need to feel satisfied and energized. Before you load your shopping cart or plate with any item that has a low-carb label, consider the quality of the food in front of you.

If a food contains refined grains, artificial additives, added sugar, or ingredients you can’t pronounce or wouldn’t cook with at home, it’s probably highly processed.

Whenever possible, choose whole or minimally processed carbs. “Naturally occurring carbohydrates like the ones found in whole foods such as whole grains, dairy like yogurt and milk, and fruits and vegetables, provide important nutrients,” says Gorin.

How to Reduce Your Carb Intake in a Healthy Way

Go slow

Adopting new eating habits takes time and patience, which is why it’s important to go slowly and be realistic about your expectations for weight loss.

“Many people get discouraged when starting a low-carb diet because it can take weeks to see results [from actual fat loss],” says George. Though you might see a lower number on the scale in the first week of eating low-carb, this change is probably a result of losing water weight.

The process of shedding fat and gaining muscle, however, might be more gradual. If that’s the case, remember that slow and steady wins the race.

Cut back on less-healthy carbs first

“If you’re looking to reduce carbohydrate intake,” says Gorin, “I recommend reducing the types of carbs that aren’t beneficial — [like] processed foods that contain added sugars and refined [grains].”

Items such as soda, candy, desserts, chips, and other processed foods don’t supply your body with enough vital nutrients. You don’t need to completely nix these foods from your diet, though (unless you want to!).

Instead, aim to enjoy them sparingly and with smart modifications. With Beachbody’s Portion Fix Eating Plan, for example, you can indulge in the occasional treat made at home using whole foods and natural ingredients, such as unsweetened applesauce, pure maple syrup, or extra-virgin coconut oil, to make treats like peanut butter chocolate chip cookiesstrawberry lemonade bars, or red velvet cupcakes.

Eat carbs with more nutritional value

“If you are choosing to eat less carbs, it is important to make the carbs you do eat as nutritious as possible,” says Klamer. Try to eat low-glycemic, high-fiber carbs whenever you can.

Low-glycemic carbs such as legumesnutssweet potatoes, berries, and green apples help stabilize blood sugar levels and provide longer-lasting energy, says Klamer.

For more fiber and nutrients, Klamer recommends whole-grain bread, whole-wheat pasta, and brown or wild rice. Other fiber-rich foods include black beans, lentilsbroccolibarley, artichokes, and raspberries.

(Pro tip: Need ideas on how to lose weight and get fit? Download our free “100 Ways to Lose Weight” guide here!)

High-Quality, Nutrient-Rich Carbs

Not sure which carbs to enjoy? Here are some examples of totally delicious and Portion Fix-approved carbs to add to your diet:

*Yellow container:

  • Sweet potato
  • Quinoa
  • Beans (kidney, black, garbanzo, white, lima, fava, etc.)
  • Lentils
  • Edamame
  • Peas
  • Brown rice
  • Wild rice
  • Potato, mashed or ½ medium
  • Corn on the cob, 1 ear
  • Oatmeal, rolled
  • Pasta, whole-grain
  • Couscous, whole wheat
  • Bread, whole-grain, 1 slice
  • Pita bread, whole wheat, 1 small slice (4-inch)
  • Bagel, whole-grain, ½ small bagel (3-inch)
  • Tortilla, whole wheat, 1 small (6-inch)

*Green and purple containers:

  • Kale
  • Spinach
  • Broccoli
  • Peppers (sweet)
  • Carrots
  • Cauliflower
  • Cabbage
  • Winter squash
  • Raspberries
  • Blueberries
  • Strawberries
  • Watermelon
  • Orange
  • Mango
  • Peaches
  • Pineapple
  • Figs

The 20-Second Takeaway

Many people who start low-carb diets take them to extreme measures, and can end up drastically reducing their carb intake, consuming large amounts of unhealthy fats, or not incorporating enough nutrient-rich carb sources into their meals.

That doesn’t mean low-carb diets are bad, though — they can be an effective weight-loss strategy, but you need to be thoughtful about the approach you take.

In general, focus on limiting processed and refined carbs, and eating more high-quality carbs from whole grains, fruits, and veggies. You’ll gradually lose weight and get all the nutrients you body needs to thrive.

BY:

Shared by Dr. Phil McAllister @Forward Health Guelph

Dr. Phil Shares: The 17 Scariest Halloween Candies

The 17 Scariest Halloween Candies
 

Everywhere you turn, there are bowls of Halloween candy that are full of spooky ingredients like sugar, fat, chocolate, soy lecithin, polyglycerol polyricinoleate, sodium metabisulfate, resinous glaze, and carnauba wax — yum!

OK, let’s be honest — a list of sketchy ingredients isn’t going to stop anyone from hoovering a handful of [insert favorite Halloween candy here]. We’re not here to rain on your candy parade; you can still enjoy the scary good sweet stuff — if you eat them in moderation and if you know which ones you really should avoid (or eat less of).

Use this guide to tally up your sugary treats and don’t let the “fun-size” options fool you: They may be smaller, but the calories, fat, and sugar content still pack a significant punch.

For reference, when it comes to added sugars, the American Heart Association recommends no more than six teaspoons (25 grams) for women and kids aged 2 to 18, and no more than nine teaspoons (36 grams) for men. Per day.

 

The Worst Chocolate Halloween Candies

Whether they’re stuffed with caramel, nuts or coating delicious crispy wafers, chocolate candies are hard to resist. Chocolate taps into our deep-seated love for both sweets and fats. Sadly, it’s not the good kind of fat since most chocolate candies are made with partially hydrogenated fat or palm oil. Beware of these top 10 offenders:

1. Whoppers (1 tube): calories 32, fat 1.2 g, sugar 2 tsp
Ingredients: Sugar, corn syrup, partially hydrogenated palm oil, whey (milk), cocoa; malted milk (barley malt; wheat flour; milk; salt; sodium bicarbonate), resinous glaze, sorbitan tristearate, lecithin, salt, natural & artificial flavors, calcium carbonate, tapioca dextrin.

2. Milky Way (1 mini-bar): calories 38, fat 1.6 g, sugar 1 tsp
Ingredients: Milk chocolate (sugar, cocoa butter, skim milk, chocolate, lactose, milkfat, soy lecithin, artificial flavor), corn syrup, sugar, hydrogenated palm kernel oil, skim milk, less than 2 percent milkfat, cocoa powder processed w/alkali, malted barley, lactose, salt, egg whites, chocolate, artificial flavor.

3. M&Ms (1 fun-size pack): calories 67, fat 2.3 g, sugar 2 tsp
Ingredients: Milk chocolate, sugar, cornstarch, less than 1 percent: corn syrup, dextrin, coloring (includes blue 1 lake, yellow 6, red 40, yellow 5, blue 1, red 40 lake, blue 2 lake, yellow 6 lake, yellow 5 lake, blue 2), gum acacia.

4. Hershey’s Cookies ‘N’ Creme (1 mini bar): calories 67, fat 4 g, sugar 1.6 tsp
Ingredients: Sugar, vegetable oil, nonfat milk, corn syrup solids, enriched wheat flour, lactose, 2 percent or less of cocoa, whey high fructose corn syrup, chocolate, lecithin, baking soda, salt, natural flavor and artificial flavor, tocopherols, PGPR (polyglycerol polyricinoleate, a compound that reduces viscosity).

5. Kit Kat (1 fun size bar): calories 70, fat 3.7 g, sugar 2 tsp
Ingredients: Sugar, wheat flour, nonfat milk, cocoa butter, chocolate, palm kernel oil, lactose, milk fat, contains 2 percent or less of: soy lecithin, PGPR, yeast, vanillin, artificial flavor, salt, sodium bicarbonate.

6. Snickers (1 fun size bar): calories 80, fat 4 g, sugar 2 tsp
Ingredients: Milk chocolate, peanuts, corn syrup, sugar, milkfat, skim milk, partially hydrogenated soybean oil, lactose, salt, egg whites, chocolate, artificial flavor.

7. Twix (1 cookie): calories 80, fat 4 g, sugar 2 tsp
Ingredients: Milk chocolate (cocoa butter, chocolate, skim milk, lactose, milkfat, soy lecithin, PGPR, artificial flavors), sugar, enriched wheat flour, palm oil, corn syrup, skim milk, dextrose, less than 2 percent of food starch-modified, salt, cocoa powder, baking soda, soy lecithin, artificial flavor.

8. Almond Joy (1 snack size): calories 80, fat 4.5 g, sugar 2 tsp
Ingredients: corn syrup, milk chocolate, coconut, sugar, almonds, 2 percent or less of vegetable oil, cocoa, whey, salt, hydrolyzed milk protein, lecithin, sodium metabisulfite.

9. Butterfingers (1 fun-size bar): calories 85, fat 3.5 g, sugar 2 tsp
Ingredients: Corn syrup, sugar, ground roasted peanuts, hydrogenated palm kernel oil, cocoa, molasses, and less than 1 percent of dairy product solids, confectioner’s corn flakes, nonfat milk, salt, soy lecithin, soybean oil, cornstarch, natural flavors, TBHQ (tertiary butylhydroquinone, a preservative) and citric acid (to preserve freshness), annatto color.

10. Reese’s Peanut Butter Cups (1 cup): calories 67, fat 2.3 g, sugar 2 tsp
Ingredients: Milk chocolate (sugar, cocoa butter, chocolate, nonfat milk, milk fat, corn syrup solids, soy lecithin, PGPR, emulsifier), peanuts, sugar, dextrose, salt, TBHQ.

 

The Worst Straight Sugar Halloween Candies

Straight sugar candies are mostly made with sugar, sugar, and more sugar, and dressed up with artificial flavors and dyes. These types of candy provide a quick sugar rush since they’re uninhibited by fat or protein, which can slow down their digestion.

11. Smarties (1 roll): calories 25, sugar 1.5 tsp
Ingredients: Dextrose, citric acid, calcium stearate, natural and artificial flavor, color (red 40 lake, yellow 5 lake, yellow 6 lake, blue 2 lake).

12. WarHeads Extreme Sour Hard Candy (4 pieces): calories 50, sugar 2 tsp
Ingredients: Corn syrup sugar, microencapsulated malic acid (malic acid, hydrogenated palm oil), citric acid, gum acacia, deproteinized soybean oil, ascorbic acid, artificial flavors, carnauba wax, corn starch, blue 1, red 40, yellow 5.

13. Sour Patch Kids (1 treat-size bag): calories 55, sugar 2 tsp
Ingredients: Sugar, invert sugar, corn syrup, modified cornstarch, tartaric acid, citric acid, natural and artificial flavoring, yellow 6, red 40, yellow 5, blue 1.

14. Airheads (1 bar): calories 60, sugar 2 tsp
Ingredients: Sugar, corn syrup, maltodextrin, dextrose, modified food starch (corn), partially hydrogenated soybean oil, less than 2 percent of: citric acid, water, artificial flavors, artificial colors, red 40, blue 1, yellow 6, yellow 5.

15. Apple Pops (1 pop): calories 60, sugar 2.5 tsp
Ingredients: Sugar, corn syrup, palm oil, skim milk, heavy cream, malic acid, whey, salt, artificial flavors, sodium caseinate, soy lecithin, artificial color (includes FD&C blue 1, FD&C red 40), turmeric coloring.

16. Skittles (1 small pack): calories 67, sugar 3 tsp
Ingredients: Sugar, hydrogenated palm kernel oil, less than 2 percent of: citric acid, tapioca dextrin, modified corn starch, natural & artificial flavors, colors (red 40 lake, titanium dioxide, red 40, yellow 5 lake, yellow 5, yellow 6 lake, yellow 6, blue 2 lake, blue 1, sodium citrate, carnauba wax.

17. Candy corn (19 pieces): calories 140, sugar 7 tsp
Ingredients: Sugar, corn syrup, confectioner’s glaze (shellac), salt, dextrose, gelatin, sesame oil, artificial flavor, honey, yellow 6, yellow 5, red 3.

The 17 Scariest Halloween Candies

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares: How Cooking at Home Can Help You Lose Weight

Lose weight at home, weight loss, cooking for weight loss

But that convenience can come with a high-caloric cost. One simple — and usually less expensive —way to block those extra calories heading for your waistline? Cook at home.

Science backs it up, too: A 2014 study published in the journal Public Health Nutrition found that people who eat more meals at home consume 200 fewer calories at meals than those who eat out on the regular. And when these home cooks do eat out, they pick healthier options.

Find why firing up the stove can help you lose weight, and tips to make cooking at home easy and doable.

Lose weight at home, weight loss, cooking to lose weight

 Why Cooking at Home Can Help You Lose Weight

It’s not good enough to just eat at home, though — you have to make those meals, too. And remember: Just because you cooked something at home doesn’t automatically make it healthy. (Sorry, but those “homemade” double-chocolate fudge brownies don’t count.)

But if you stick with healthy recipes, then you’re definitely giving yourself the home advantage. “The bottom line is that eating at home is healthier for you because it gives you so much more control,” says Meg Hagar, M.S., R.D., and author of Little Book of Kitchen Wonders. You know exactly how much salt or fat or sugar is going into your dish; you also have the power to swap ingredients in (and out) to fit your nutritional and caloric goals.

And eating healthy at home doesn’t have to cost more: A study from researchers at the University of Washington found that home-cooked dinners were lower in fat, calories, and sugar — but not higher grocery bills. The study also found that people who eat at home are more likely to meet U.S. government guidelines for a healthy diet.

The control you get with cooking at home extends to other facets of your health as well: According to the Centers for Disease Control and Prevention (CDC), one in six Americans get sick from food-borne illness each year. Of course, food poisoning can happen anywhere, but when you’re preparing meals at home, you know exactly how food is being handled — and how clean the kitchen is.

Lose weight at home, weight loss, cooking to lose weight

Master the Art of Meal Prep

 One of the biggest reasons people eat out is for convenience. But that convenience comes at a hefty price: According to data from the USDA, Americans spend almost $3,000 a year eating out.

We get it: It’s easier to just pick something from a menu versus shopping, preparing, cooking, and cleaning, especially if you’re crazy busy. But if you arm yourself with some smart shopping tips and time-saving meal plans, you can lose pounds and gain some cold, hard cash.

“I’m a huge believer in batch cooking, or preparing multiple servings of a meal all at once,” says Hagar. “The best part is that I only have to cook a few times a week and I get to eat my own homemade meals all week!”

Sounds easy, but the reality of it can be overwhelming. Start slow, like cooking three dinners at home one week. Then, the following week, add two home-cooked breakfasts. Keep building on each subsequent week until it becomes a habit to cook at home, instead of eating out.

Pro tip: If you need a kick in the pants to get your healthy habits started, a fitness and nutrition program like 21 Day Fix can get you going.

How to Eat Healthy at Home

Restaurants use everything from color to music to influence what you eat — and how much you spend — at their establishments. Follow their lead by creating an environment at home that supports healthy eating and habits:

  • Put your meal on a plate before you sit down to eat; no eating out of bags or boxes of food.
  • Keep healthy foods like fruits and nuts easily accessible and tuck the less-healthy temptations in the pantry or cupboards.
  • Put away all electronics — be mindful of what you’re eating and how much. “At home, you can turn off distractions while eating, allowing you to really tune into our hunger signals and avoid overeating, ” says Hagar.
  • Use portion-control containers to make sure you’re eating a balanced meal. “Load up on veggies and lean proteins plus a small amount of complex carbohydrates to make your plate look more full of food,” she advises.

How to Eat Healthy While Eating Out

While we’re definitely fans of eating at home, that doesn’t mean you have to be a hermit who never enjoys a meal out. With a few tips and tricks in your back pocket, you can stay on track and eat out with friends and family with zero guilt:

  • Scope out the menu online beforehand to see which meals will fit your goals. Chain restaurants are required to list calorie counts and other nutritional info, making the search for the right dish a lot easier.
  • Read the fine print on the menu: Stay away from foods that are described as “crispy,” “pan-fried,” “buttered,” or “stuffed,” and stick with healthier preparations like “broiled,” “baked,” or “steamed.”
  • Don’t be afraid to ask for substitutions, or for dressings and sauces on the side — or not at all.

And don’t beat yourself up if you eat out more than you plan to. Just roll with the punches and know that making the switch to healthy cooking and eating, like with any new habit, takes time to master.

Shared by Dr. Phil McAllister @ Forward Health