Good news for your sugar: Shakeology

Just yesterday a guy I met at the airport asked me about Shakeology in people with diabetes. I often get asked about Shakeology and blood sugar- both in people with diabetes and others who are just looking to stabilize their blood sugar and prevent big swings.




Shakeology scored 24 on the glycemic index scale. That put it midway between broccoli and apples, only about 1/4th the blood sugar response of a baked potato, and earned Shakeology Low-Glycemic food certification. it is why Shakeology makes you feel satisfied without that awful, energy sucking, blah feeling you get with a sugar rush.

Of course, if you have diabetes, especially type one, you know that you should check with your doctor about Shakeology. If any of my readers with diabetes have a Shakeology story to share, I'd love to hear it and share it on the blog. Email me at Kevin@TheFitDoc.com

For more about why eating low glycemic index foods like Shakeology is critical for your health, click the video below.

Eating Healthy for Life

Hi Doc,
I have a problem with getting started.  My son and I both need to lose alot of weight over a 100 lbs each. But I don't like the recipes for those low carb or calorie diets some of that food we just can't eat. So I don't know what to change our life styles around and cook healthy to make a difference.  The Shakeology mix you sent me was great but I can only use the mix as a meal replacement for one or two meals.  I needs some help to learn how to cook healthy and be able to have food that we can eat. We don't like oatmeal or eggs for breakfast. We don't like turkey. Stuff like that. Doc can you help us? 
B.



HI

Sure I can help.  Together we'll figure this out for you two. 

I'd like you to start out by recording our food intake for a day, then send it to me.  It is a good way to start looking for changes.

I have a few questions and suggestions for you already, though:

Which workout program do you use?  How many workouts per week have you been getting in? 

Most of them have a recommended meal plan.  Have you tried any of the recipes in it?

What do you normally have for breakfast?  Do you like cereal?  I suggest shredded wheat for breakfast (regular, not frosted) because it has no added sugar and is high in fiber.   This means it will stick with you and it will not raise your blood sugar too much.

The problem with shredded wheat is that it tastes boring.  To get around that, top it off with a scoop of chocolate or vanilla protein powder, and/or a banana or berries. 

Keep drinking Shakeology as a lunch-time meal replacement.

Then we just have to come up with healthy snacks and healthy dinners that you guys can stomach.

You might want to check out is "Clean Eating" magazine.  It is full of healthy choices, that are not too diety, but will still help you lose weight.  The pictures in there look fantastic!  It is super source of good ideas to help you learn to cook healthy.

And don't worry about taking it all off overnight.  It took you a while to put the weight on, so it will probably take a while getting it off.  What we really are looking for is lifestyle change- that you can adopt and live with long-term.  That is the best way to keep the weight off.

To your success,

-Doc

Kevin J. Kane, MD
Independent Beachbody Star-Diamond Coach
www.TheFitDoc.com

Coach Q and A: Low carb or low fat diets for p90x or Insanity

As a Beachbody Coach, I'm often asked questions about P90X or other programs. JC sent me a couple of questions about the Insanity workout program, but I'm sharing the answer with you because it applies to any fitness program you choose.

JC-
The low carb diets tend to help people lose weight more quickly.  But they are hard to stick with.  Balanced low-fat diets catch up at about 6 months, and by the end of a year, there is no difference in weight loss between low carb and low fat diets.  

So I'd recommend starting with the low carb diet for a jump-start.  Then if you want to transition to the Balanced slim-down plan after a month or so, that would be reasonable.  If you find you don't have enough energy and are dragging through your day, then switch to the balanced diet sooner.  If you still find yourself dragging, then up your calorie consumption by about 200 per day. 

Other issues:

It sounds like you have thought a little bit about why you want to get back in shape.  I you to think about it more specifically.  You want to be healthy for your family.  Why?  Maybe it is to set a good, helathy example for your kids to learn form.  Maybe to better keep up with and play with them as they grow.  Maybe to live long and healthy so you can help your kis with THEIR kids someday.  Whatever it is, keep asking yourself why to get to the root, emotional reason.  Then write it all down longhand.  Studies have shown that this helps people stick with goals. 

When you figure it out, make sure your family and friends ore on board.  You'll be making a lifestyle change and sometimes loved ones have an hard time with that.  Let them know why it is important to you and ask for their support. 

Also, use peer pressure to your advantage!  Consider telling everyone what you are dooing and tell them you'll be giving them updates every 30 days.  This is uncomfortable, but if you do it, it woll be very powerful. When you think about a bowl of ice cream, you'll remember that you have to update everyone next week, and it can give you a great extra push to make the right decisions!

Lastly, don't forget to take your before pictures and measurements.  You don't need to show anyone, but trust me, you'll want them once you start to lose weight!  They are a great motivator and a great way to see your progress.  You'll be super proud to show them off when you are back to you college weight!!  But you anly get one chance to take a before picture. 

Let's keep in touch.  I'd like to hear from you once a week with how many workouts you got in and how your eating plan and wieght loss is going.

I've seen tons of success stories over the last few years with Beachbody.  I want you to be the next one!  With your background- you have been an elite athlete before so I know you are not afraid of hard work or discipline- you will succeed.

Gotta run

Kevin
Star-Diamond Team Beachbody Coach

Are you a Mindless Eater?

Ever scarf down food even though you already feel full? Then you get up, notice the huge brick in your stomach, and say, "I can't believe I ate the whoooole thing!"

Did you know that eating while watching TV results in chowing down 40% more food!

This is a great article and video about mindless eating. Avoid it and you could cut hundreds of calories from your diet each day and feel better at the same time!

Have a great day,

-Doc

Nuts to Portion Control

One of the biggest reasons for the obesity epidemic is simply that we eat more than we used to. Portion control is a key to lasting weight management. For example, experts have shown that eating from a 9 inch plate rather than a 12 inch plate leads to smaller portions and loss of weight. (Try it and let me know how it works for you!)

But when we snack, the 9 inch plate trick won't work.

Nuts like almonds and walnuts are very healthy foods- some nuts have even been called super-foods because they contain healthy, unsaturated, omega-3 fats.

But nuts are very calorie dense. While carbs and protein each contain 4 calories per gram, nuts which are mostly fat (and some protein) contain closer to 9 calories per gram.

Overdo it with a bag or can of nuts and you can easily chow down 500 calories before you know what hit you!

Fill a 9-inch plate with nuts and you are looking at thousands of crunchy calories. (Kids don't try this at home!)

I just found a great solution. The grocery store where I shop recently started stocking 100-calorie packs from Empire Nuts. They have assorted nuts and mixes all in convenient 100-calorie packs! (The cocoa covered almonds are out-of-this-world!) Your portion control is covered. No will-power required!

How to Step Away from the Donuts!

"Just back away from the donuts, sir, and no one will get hurt."

Even a Beachbody Coach will get tempted from time to time.

As you know, I just started another round of P90X this week. I'm happy to report that I passed my first big test of this round.

Yesterday, was Wednesday. In our operating room, Wednesday means Maris day. Maris, a volunteer who works every Wednesday on second shift, LOVES to bake. She's pretty darn good at it, too. Maris bakes enough goodies to give a sugar high to a medium sized army. She brings plates, tins, and pans full of every home-made goody you could imagine to a little room just off the recovery room every Wednesday evening.

Picture that scene in Pirates of the Caribbean where the Pirates are in a cave filled with all the Treasure of Davy Jones, except instead of gold and jewels, the cave is filled with brownies and chocolate macadamia nut cookies!

Yesterday, after working for 13 hours, I dropped a patient off in the recovery room only to see Maris's smiling face. That could only mean one thing- the cave was stocked!

I thought about it for a few seconds, then decided to check it out.

All I could think of was not how good it would taste, but how good it would feel to keep on walking. So I did. And let me tell you, it felt great!

There are two reasons I was easily able to resist the temptation of the goody cave.

Number one- I had prepared ahead for a long day and packed enough clean food so that I could eat several small meals throughout the day and not get overly hungry.

Number two- I had "Stacked my Why's." You may have heard me talk about the importance of your "WHY" in getting you to change your behavior to achieve your goals. Stacking whys is simply finding multiple reasons to adopt the behavior you want and fight off the behavior you want to avoid. My usual whys include wanting to be healthy, live long, be able to chase around small children in the next few years, and to be a good example as a coach. In addition, a new why is to get in great shape and look good for my wedding in 3 months.

All I had to do was think about my whys, and my course of action became clear. Walking away was the only choice.

As Tony Horton asks, "Which will it be for you today? The pleasure of discipline or the pain of regret?"

Slowly, carefully, step away from the donuts!