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Ten Keto Tips for Healthy Weight Loss! | Katharine | KJensifyme Healthy
Getting into (and staying in) Ketosis… Many of you are getting into the Keto Plan but not sure how it works. There are many books out there as well online sites that can help answer any questions. But have to remember to do it right in order for it to work. Here are some tips that was past along to me to help get into Ketosis…

1. Eat Less Protein
Most average ladies need about 50-100 grams, no more, FYI. (35-50 grams if you are unable to exercise) You have to self-experiment a little to find what is right for you. The idea is that protein can turn to sugar if someone eats more than they need, then the sugar spikes blood glucose encouraging fat storage.

2. Eat More Fat
I used to see this all the time in clients, I say add more fat and people add a tsp of avocado to their salad, NO!!! I am talking about seeing fat as a food group not a side item. Avocado’s, egg yolks, homemade mayo, homemade dressing, Hollandaise, olives, grass fed butter on vegetables and meat are all good examples. When you are in ketosis, fat will need to be 60-75% of your calories.

3. Get Ketostix (strips or a meter)
Get ketone urinalysis strips or a ketone blood meter. The urine testing strips are not as accurate but keep you motivated and serve as a guide to what may “knock you out” of ketosis. The blood meter is better for the “need to know technical-folk”. Ketones will be higher at night, by the way.

4. Cut the Carbs
Usually, people do not get into ketosis unless they eat between 30-50 net carbs and Dr. Westman from Duke recommended a stricter 20 total carbs for people with severe insulin resistance. Some people may be able to get away with more but when in doubt stick with salad, zucchini, broccoli, cauliflower and maybe some berries, for your carbs. And don’t forget to cover them in butter, heavy cream or coconut milk.

5. Portion Distortion
Don’t freak out, but when your portions get too big you will most likely exceed protein requirements. But the great thing about ketosis is there is a natural reduction in hunger…. for real, it is true!! Don’t fret! Play around with your food amounts, but I have seen women lose weight more easily with a range 1500 to 2500 calories. (Depending on exercise of course)

6. Eat More Intuitively
When we chomp down a side of beef we probably don’t even digest it because our portions are so big and hard to assimilate. Try to eat slowly and chew (20 times each bite). Try to sit down and pay attention to the flavor of the food. Try to listen to that inner voice that is always sending us faint messages that we are satisfied. That little voice gets louder the more we try to hear it! When you chew each bite well it lets your stomach know to produce acid so that you will get the most nutrition out of each bite. You do not want your beautiful organic grass-fed steak going to waste… right?

7. Chillax
Part of losing weight is about balancing hormones including cortisol, leptin and ghrelin. These hormones are smarter than you and you can’t trick them no matter how much you want to finish that midnight movie or late-night project. If these hormones are out of whack they will rule the day and there will be no way you will be able stick to your keto plan. Cortisol promotes belly fat storage, and leptin/grehlin imbalances will cause you to overeat so get your ZZZZZZ’s!! Sleep in a very dark room and get 7-9 hours each night.
Also find a way to manage stress that fits your lifestyle (or change your lifestyle, if you don’t think you have time). I take daily walks and add in hot baths when I really need the extra peace.

8. Visualize
It is important to change your negative thoughts about your body. Spend a few minutes each day visualizing the body you want. Picture yourself at a time when you felt great and looked good. Seeing yourself this way will help imprint that message in your brain. I am not sure why it works but it really does work so give it a shot!

9. Prepare
Meal planning and even prepping ahead can be the key to success for many. When we know what’s on the menu we are way more likely to eat from it. Take your lunch to work and always bring a keto-friendly dish to a gathering. (This way…you will at least have one dish you can eat from)!

10. Give it Time

It takes a consistent two or three weeks of high fat and low carb eating to get into the keto zone. Don’t do it for a few days and say it doesn’t work … be patient.

With a limited time offer… get your Keto cookbook here

Also check our my KJensifyme Healthy Recipes group

Are you aware that Valentus has a Keto Creamer for your coffee? Get yours and get into Ketosis!

Copyright © 2018 KJensifyme Healthy | Katharine, All rights reserved.
Health-Fitness and Nutrition
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Fitness Tips – 12in24 Lifestyle!    Part 2

INTRODUCING the “12 in 24™ Plan” featuring 3 Valentus© Cutting Edge, Delicious, and effective products With An Easy, Simple to Follow, and FUN Plan!

Along with the 12in24 Lifestyle plan, you can incorporate simple fitness in your daily regime by following these simple Fitness Tips and become a Healthier, Fit You!     On November 25th, I blogged tips 1 to 9.    Today will feature tips 10 to 14.   Hope you have enjoyed this series.  Please feel free to leave a comment below or signup at the link provided.    http://kjensifyme.synduit.com/LA120001

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Fitness Tips #10

Tip #10 Play an active video gameChances are that if you have kids or grandkids, there’s an Xbox Kinect, Wii Fit, or other virtual reality console already in your home. If this is the case, take advantage of it!

These types of video games keep you and your family up and moving around through dance or mimicking actions like swinging a tennis racket, running in place, and even paddling a kayak!

While it is great fun in the moment, most of these games will also keep track of your score, weight, and fitness level, providing you a chart to follow your progress so you can be proud of each gaming session while bonding with your family simultaneously.

(It’s also perfectly OK to extend the gaming session a bit if the weather isn’t cooperative for your other activities!)

Fitness Tip #11

Tip #11 Walk your dog each dayMany dog owners consider their pups to be family, yet unconsciously get comfortable with doing their four-legged family members a huge disservice of not taking them for well-deserved walks.

While these walks serve many purposes for pups, they also get their caretakers active which often helps maintain a healthy weight, manage stress, sleep better, and even increase overall energy levels over time.

Don’t have a dog? That’s OK! Dog-sitting for a friend or volunteering to walk shelter dogs does your body and soul good.

Allergic to dogs? There are plenty of hypoallergenic shelter dogs that would love to make friends with you!

Tired of the same walking path? Take a drive to a park, nature reserve, or local landmark!

Fitness Tip #12

Tip #12 Watch no more than an hour of tv per dayThe most common excuse we use for not exercising or cooking nutritious meals is the lack of time, yet most people make a few hours of TV part of their everyday routine.

Turning off the TV a little longer each day will help you rediscover time for other passions like playing soccer with the kids, playing fetch with Rover, or trying out that new smoothie recipe that sounds like absolute paradise.

Not only will you become more active, but you’ll enjoy creating your own sitcom instead of watching one.

Fitness Tip #13

Tip #13 Go to the Gym 3xs a week jpgSo many people sign up for the gym with the best intentions but let life get in the way. I’m here to remind you that exercising is part of life!

Half the battle of being active at the gym is simply showing up. The other half is just keeping motivated.

Ways to keep motivated at the gym include changing up routines, asking staff for their ideas, taking advantage of any classes, finding a machine that you really enjoy, and teaching new members how to use the machines properly.

Do you have a favorite machine or routine?

Fitness Tip #14

Tip #14 Try a new work out video or classWould you believe there is a thing called aerial yoga? How about Zumba? AquaCycling?

Believe it or not, there is a class for just about everything you can dream up, including rhythmic drumming with weighted drumsticks, indoor cycling in front of an IMAX screen, extreme hula-hooping, introductory parkour, throwback activities (like Dodgeball and Capture the Flag), H.I.I.P. (High Intensity Interval Painting), and even trampoline jumping classes.

With so much variety outside of the home (and so much variety available available for rent or to own via DVD or a streaming service), you never have to do the same class twice!

What is your activity of choice today?

Please let me know if you have any questions!

Sign up for first had info here…. http://kjensifyme.synduit.com/LA120001

#12in24lifestyleplan #valentusproducts #weightlosssystem#valentusfunctional #kjensifymehealthy #healthandwellness #slimroastcoffee#immune #trim

Fitness Tips -1in24 Lifestyles will continue with Parts 10 to 14 on 12/10/017!

 

Copyright © 2017 KJensifyme Healthy | Katharine, All rights reserved.
 Health-Fitness and Nutrition
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Winter Wellness Series – Part 3

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For the next several weeks, I will be sharing Health tips to be sure you have a Healthy Winter.  Skipping meals is not always the healthy way to lose weight.  I will be sharing with you, some healthy tips to keep the weight gain away!   Enjoy!   (Winter Wellness tips 1 – 10 )

Register today for Health and Wellness Newsletter!

Winter Wellness Tip #21

Tip 21 - Rinse canned beans and vegetables to cut sodiumAn easy way to limit your sodium is to rinse and repeat, especially when it comes to canned beans or vegetables.

Winter Wellness Tip #22

Tip 22 - when comes to turkey or chicken - choose lighter meatAre you a turkey fiend? Remember to reach for the lighter pieces of meat if you’re counting calories. (Bonus points if you remember to take off the skin!)

Winter Wellness tip #23

Tip 23 - Drink a glass of water between dinner coursesBeyond the discouragement of caloric overconsumption, staying hydrated with water will also keep your mucous membranes moist, which in turn helps your body prevent and fight illness.

Winter Wellness Tip #24

Tip 24 - Be cautious about treatsHow many hours do you think it would take to burn off a Cinnabon Classic Cinnamon Roll? At a rate of 150 calories burned per hour, you’d need to walk at a steady pace for six hours! (Shopping does not count!)

Winter Wellness Tip #25

Tip 25 - pick tips with healthy optionsWhatever you are celebrating (or not celebrating), you are still exposed to countless marketing advertisements to “eat this” and “eat that” whether you are at home or on the go. When you’re home, you can turn the TV off, but when you’re on the go, you need to open up your healthy snacks! Fruits, vegetables, low-fat cheeses, the options are endless, so long as you’re prepared! What’s your favorite snack?

Winter Wellness Tip #26

Tip 26 - create healthy appetizersYou’d be surprised how many people would appreciate a good, healthy surprise during the holiday feast as many are trying to lose weight but are too embarrassed to say it. So pop out that healthy appetizer or dessert and watch how many faces light up! You’ll immediately know who your new accountability partners are.

Winter Wellness Tip #27

Tip 27 - chewing gum before eatingDid you know that chewing gum 15 minutes before a big meal can trick your brain into thinking that you’re already eating so you may actually eat less later? Give it a shot and let me know what you think!

Winter Wellness Tip #28

Tip 28 - take time for 10 min massuageTreat yourself the way you treat others this holiday season… with RESPECT! Take an hour to get a massage and de-stress. You deserve it!

Winter Wellness Tip #29

Tip 29 - wash hands often to prevent illnessesBringing everyone together also brings their germs together. I hope you’re washing your hands often and keeping surfaces clean! There’s nothing worse than a family-wide illness!

Winter Wellness Tip #30

Tip 30 - if indulging - be ready to work it offI’m aware that even after sharing all of these #WinterWellness tips, that many of you will still go into the holiday feast and push all of your better judgement to the wayside. If you decide to indulge a bit, I hope it is well-worth it, and that you also have a post food coma work-out regimen planned! 😉

If you appreciate this Winter Wellness tip, please pass it along!

#HolidayHealthTip #toyourhealth #betterfeelings #healthandwellness #Gellwellwishers #healthyfitness #healthylifestyle #SharingIsCaring

For more recipes, tips, diys and more …  Katharine Bertrim-Jensen
Copyright © 2017 KJensifyme Healthy | Katharine, All rights reserved.
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Winter Wellness Series – Part 2

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For the next several weeks, I will be sharing Health tips to be sure you have a Healthy Winter.  Skipping meals is not always the healthy way to lose weight.  I will be sharing with you, some healthy tips to keep the weight gain away!   Enjoy!   (Winter Wellness tips 1 – 10 )

Register today for Health and Wellness Newsletter!

Winter Wellness Tip #11

Tip 11 - Eat Fruits - vegetables - nuts and more healthy foodsThings to include on your holiday plate as suggested by the #AmericanHeartAssociation:
-Fruits and vegetables
-Whole grains
-Beans and legumes
-Nuts and seeds
-Fish, skinless poultry, plant based-alternatives
-Fat-free and low-fat dairy products
-Healthier fats and non tropical oils

(You can view their full PDF here: http://bit.ly/1g7jwVf)

Winter Wellness Tip #12

Tip 12 - Opt for low fat milk or waterAgree or disagree: A good cup of hot chocolate can really kick-start the season! The only problem is that it can be a huge chunk of your daily calorie goal. If you simply can’t resist, opt for low-fat milk or hot water, and be sure to skip the whipped cream and overwhelming amount of marshmallows!

Winter Wellness Tip #13

Tip 13 - cut eggnog by using fat free dairy milk and skip achoholEGGNOG – you either love it or hate it! If you love the flavors (but hate the calories), try this:
-Mix it with low-fat or dairy free milk
-Skip the alcohol
-Skip the whip

Winter Wellness Tip #14

Tip 14 - Proper portions - servings sizesCheck your portions! A proper serving of meat is 3oz – about the size of a deck of cards. (If you’re sampling more than one cut of meat, make sure to take smaller portions of each!) What are you most looking forward to on the dinner table?

Winter Wellness Tip #15

Tip 15 - Bring a dish to a holiday gatheringAttending a holiday work party? Bring a dish! This way, you’ll know there will be at least one healthy option to enjoy.

Winter Wellness Tip #16

Tip 16 - split dessert with someoneWhen it comes to desserts, I’m all in! I want to try it all! Except I usually outsmart myself and pre-commit to splitting my dessert with someone. This way we can both sample a few things without eating the full piece and without being wasteful. It’s a win-win!

Winter Wellness Tip #17

Tip 17 - No need to go in blindWho says you have to go in blind? Ask the hostess for the holiday menu before hand and map out what you should and shouldn’t have. If there are more “shouldn’t haves” than “should haves,” bring a healthy dish to add one more option to your menu.

Winter Wellness Tip #18

Tip 18 - cutting out calories doesnt mean you have to cut out holiday treatsJust because you are cutting out excess calories doesn’t mean you have to cut out delicious holiday flavors. Instead of baking with butter, use unsweetened applesauce. Replace sugar and butter with extracts, and even try using dried fruits instead of chocolate and candy! The options for #WinterWellness are endless!

Winter Wellness Tip # 19

Tip 19 - Try baking grilling steaming instead of fryingDoes that modern recipe call for frying? Try a more traditional method instead, like baking, grilling, or steaming!

Winter Wellness Tip #20

Tip 20 - Staying active in WinterI often hear that it’s harder to stay active when it’s so cold outside, but I beg to differ! Sledding, ice skating, and even shoveling snow can all count towards your recommended physical activity goal of 60 minutes a day!

What’s your plan?    If you appreciate this Winter Wellness tip, please pass it along!

#HolidayHealthTip #toyourhealth #betterfeelings #healthandwellness #Gellwellwishers #healthyfitness #healthylifestyle #SharingIsCaring

For more recipes, tips, diys and more …  Katharine Bertrim-Jensen
Copyright © 2017 KJensifyme Healthy | Katharine, All rights reserved.
 Health-Fitness:  KJensifyme Healthy Newsletters
Our mailing address is:
Sign up today and learn more on how you can Lose weight or just stay Healthy!
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Winter Wellness Series

WW_PreviewThumbnailFor the next several weeks, I will be sharing Health tips to be sure you have a Healthy Winter.  Skipping meals is not always the healthy way to lose weight.  I will be sharing with you, some healthy tips to keep the weight gain away!   Enjoy!   (Winter Wellness tips 1 – 10 )

Register today for Health and Wellness Newsletter!

 

Winter Wellness  Tip #1:

Think twice about skipping mealsIf you’re thinking about skipping meals before that miraculous holiday dinner, you should think twice, especially if you’re looking to avoid gaining those dreaded holiday pounds. So good news – eat during the day AND at night – just make sure to make good, healthy choices for each mini meal.

Winter Wellness Tip #2

enjoying every biteTwo heaping plates full of delicious, homemade food sounds sooo good – but I’m sticking to my healthy holiday feast plan this year – only 1 small plate of food. (No, I’m not crazy!) In fact, by eating slowly, I’ll be able to enjoy every bite all while taking part in an awesome conversation with my family. (And that’s something I’ll be proud to walk away with!)

Winter Wellness Tip #3

Eat dont drink your caloriesI’ve always preferred to eat my calories versus drinking them, especially when the food is much better than the drink choices! Soda, wine, beer, eggnog… keep it out of your cup and out of your regrets.

Winter Wellness Tip #4

Get creative with holiday exerciseStanding in line at the mall, wrapping gifts, and giving hugs DOES NOT count as exercise. Get creative with your exercise routine. Bonus points if you include the family!

Winter Wellness Tip #5

Small plates- healthy eating 70percent vegetablesSomeone asked if a small plate means we can eat whatever we want during our holiday feast and the answer is… as long as 70% is vegetables, you have 30% of your plate to fill with another healthy choice – so dig in!

Winter Wellness Tip #6

Tip 6 - Avoid extra calories by using gravy - butter- olive oil - etcDid you know that most italians don’t put out olive oil, butter, or extra gravy on the dinner table? They truly want you to enjoy the love and quality of ingredients they put into the main entrée and not to overindulge in side items. Since adapting to this style of living, I’ve noticed how refined my palate has become and how many unnecessary calories I’ve been able to avoid!

Winter Wellness Tip #7

Tip 7 - Chew and enjoyCHEW. YOUR. FOOD. By intently chewing your food, you’re not only making it easier to digest, but you’re also giving yourself a chance to feel full before you finish all the food on your plate. (You’ll also savor every ingredient. After all, good food is like music you can taste. You need only to be aware to stop and savor it!)

Winter Wellness Tip #8

Tip 8 -there will be left oversAre you the host of this year’s holiday feast? Be prepared to let guests bring home leftovers and feel free to encourage them to bring their own take-away containers!

Winter Wellness Tip #9

Tip 9 - avoid stressful topics at mealsI say it year after year, and yet I see it happen year after year… avoid stressful topics at the dinner table, especially if you’re tempted to over-eat when stressed!

Winter Wellness Tip #10

Tip 10 - Fill empty time with activitiesFill in empty time between courses with movement-based activities. Dance, sing, play, make memories!

If you appreciate this Winter Wellness tip, please pass it along!

#HolidayHealthTip #toyourhealth #betterfeelings #healthandwellness #Gellwellwishers #healthyfitness #healthylifestyle #SharingIsCaring

For more recipes, tips, diys and more …  Katharine Bertrim-Jensen
Copyright © 2017 KJensifyme Healthy | Katharine, All rights reserved.
 Health-Fitness:  KJensifyme Healthy Newsletters
Our mailing address is:
Sign up today and learn more on how you can Lose weight or just stay Healthy!
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Getting Active Tips – Part 2

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This month,  I will be featuring a series of Posts with helpful Getting Active Tips!   I will be updated these posts as soon as they come out.  Enjoy and keep Active!

Get more active -Intro

I’m taking it upon myself to help you experience more out of life. No, I’m not going to show up at your doorstep and become your personal trainer and nutritionist on the spot, but I do want you to embrace the simplicity and benefits of incorporating fitness into your current everyday routine. Over the next few weeks, I’ll be sharing simple things you can do to become more active without the overwhelming intensity of a complete lifestyle overhaul. If this is something you’ll appreciate, please comment below so I can tailor my tips to you! THANK YOU!!!

 

 

kjensifyme-FActiveTips -Post4

 

 

Tip #4 – Take the stairs.

It’s obvious but if you’re still taking the elevator, you are missing out on burning major calories as five minutes of stair climbing can burn up to 150 calories!

 

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Tip #5   Playing with your kids and pets will not only win you some incredible memories and brownie points with your spouse, but you’ll also play your stress away and feel emotionally uplifted while getting a good workout!

 

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Tip #6    Many causes have evolved into serving their supporters with fun runs and walks. Choose a cause close to your heart, dedicate your next event to someone special to you and use that power as training motivation. You’ll have a ton of fun inspiring yourself (and others!) in the process. It’s time to take action! Ride a bike, go for a walk or go to the Gym! Getting fit!

 

Comment below or direct message me with any questions!
Feel free to join my Weight-loss Support Group: www.facebook.com/groups/kjensifymehealthy
Also my facebook group for Valentus… www.facebook.com/groups/kjensifyme.valentus

 

#GetFit  #HaveFun #exercise #exercisewithabuddy #healthandwellness  #gotothegym  #rideabike  #goforawalk  #kjensifyme

 

Copyright © 2017 KJensifyme Healthy | Katharine, All rights reserved.
 Health-Fitness and Nutrition
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Getting Active Tips – Part 1

This month,  I will be featuring a series of Posts with helpful Getting Active Tips!   I will be updated these posts as soon as they come out.  Enjoy and keep Active!

Get more active -Intro

I’m taking it upon myself to help you experience more out of life. No, I’m not going to show up at your doorstep and become your personal trainer and nutritionist on the spot, but I do want you to embrace the simplicity and benefits of incorporating fitness into your current everyday routine. Over the next few weeks, I’ll be sharing simple things you can do to become more active without the overwhelming intensity of a complete lifestyle overhaul. If this is something you’ll appreciate, please comment below so I can tailor my tips to you! THANK YOU!!!

Don't use your desk as an excuseDon’t use your desk job as an excuse to be sedentary. Get up every 15 minutes and take a walk to the bathroom, take a moment outside, walk to a coworker’s desk instead of emailing them, or engage in a quick set of crunches or jumping jacks to get your heart pumping. You CAN be active at work and this constant activity will also help you stay focused and productive. It’s time to take action! Ride a bike, go for a walk or go to the Gym! Getting fit!

 

Walk to the store instead of driveMany of us love to shop, but did you know it could help you be more active? Get in the habit of supporting local small businesses. (Their proximity to you makes it easier to ride your bike or walk to their store!) If you must drive, try parking at the back of the lot versus choosing the closest spot possible. Once in the store, opt for a basket instead of a shopping cart. (It’s an automatic weight lifting session and depending on your shopping habits, this can become quite the workout!)

 

Make time for exercise“I have no time to exercise” is incorrect nearly 100% of the time because you can build it into your current routine:
-Work out while you binge on Netflix and the news
-Pace or clean the house during lengthy phone calls
-Use resistance bands while browsing the net

It’s time to take action! Ride a bike, go for a walk or go to the Gym! Getting fit!

Comment below or direct message me with any questions!
Feel free to join my Weight-loss Support Group: www.facebook.com/groups/kjensifymehealthy
Also my facebook group for Valentus… www.facebook.com/groups/kjensifyme.valentus

#GetFit
#HaveFun
#exercise
#exercisewithabuddy
#healthandwellness
#gotothegym
#rideabike
#goforawalk
#kjensifyme

Copyright © 2017 KJensifyme Healthy | Katharine, All rights reserved.
 Health-Fitness and Nutrition
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Is coffee healthy?

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Is Coffee Good for You?

Yes, go ahead and grab that cup of joe, or two, or more. Doing so may improve your health and help you live longer, suggests new research.
In a new observational study involving close to 20,000 individuals, people who consumed at least four cups of coffee daily had a 64% lower risk of early death compared to those never or rarely consumed coffee.
A new study has shown coffee can reduce your risk of early death.
The reduction in risk was more significant once people reached the age of 45, suggesting that it may be even more beneficial to consume coffee as we get older.
These findings echo the recent results of another large observational study, which found that coffee drinkers appear to live longer, regardless of whether they consume regular or decaf coffee.
Coffee has also been shown to reduce the risk of many diseases, including type 2 diabetes, liver disease, colorectal cancer, Alzheimer’s and skin cancer, too.
“Coffee is loaded with antioxidants,” said Joe DeRupo, a spokesman for the National Coffee Association. “Many are naturally occurring antioxidants found in the coffee bean, while others are created during the roasting process. It’s these compounds that science links with positive effects in reducing the risk of several diseases.”
Some of the compounds commonly found in coffee “have been related to better insulin sensitivity, liver function and reduced chronic inflammation,” said V. Wendy Setiawan, an associate professor of preventive medicine at the Keck School of Medicine of USC, and the lead author of one of the recent studies on coffee consumption and longevity.

Cup of caution

While coffee consumption may appear to be healthful for many, others should proceed with caution. Pregnant women, for example, should cautiously limit their intake of caffeinated coffee.
“Current evidence suggests that consuming moderate amounts of caffeine up to 200 mg per day, the amount in a 12-ounce cup of coffee, is not associated with increased risks for miscarriage or preterm birth,” said Dr. Joseph Wax, chair of the American College of Obstetricians and Gynecologists’ Committee on Obstetric Practice. “However, data are contradictory regarding these pregnancy outcomes when women consume more than 200 mg per day of caffeine.” Additionally, “there is insufficient evidence to draw any conclusion regarding the effects of caffeine on fetal growth.”
If you have any heart conditions, you should also limit your coffee and caffeine consumption. “Caffeine is an aggravator and accelerator of one’s heart rate,” said Dr. Vince Bufalino, a spokesman for the American Heart Association and senior vice president and senior medical director of Cardiology-AMG, Advocate Health Care, in Naperville, Illinois. “Those with atrial fibrillation (commonly known as irregular heartbeat) or hypertension should limit their caffeine intake. One to two cups daily is probably fine, but if you are sensitive, you should restrict all caffeine.”
25594195_sKeep in mind that decaffeinated coffee still contains caffeine. An 8-ounce cup of brewed coffee can contain anywhere from 75 to 165 milligrams of caffeine, whereas decaffeinated coffee contains an average of 2 to 7 milligrams per cup, depending on which study you read.
“Decaf is not ‘no-caf’ — so if you are drinking three cups of decaf per day, then I would restrict that,” Bufalino said of people with heart conditions.
As for coffee’s effects on bone health, caffeine in coffee can lead to calcium loss, but it is probably not worth worrying about. “Caffeine does increase urinary calcium loss, but it is balanced by increased calcium absorption so there seems to be no adverse effects on the calcium economy,” said Connie Weaver, distinguished professor of nutrition science at Purdue University, who recently led a review of the research on calcium and bone health.

Optimizing your daily grind:

Coffee BenefitsBefore you take your next sips of coffee, heed these tips:
1. Add low-fat milk and skip the cream. Cream contributes about 50 calories and 3 grams of saturated fat per tablespoon. Low-fat milk has fewer calories and will help to offset calcium losses (a tablespoon has only 6 calories, but 19 milligrams of calcium).
2. Avoid sugar in your coffee. A teaspoon of sugar contains 16 calories. It may not sound like much, but if you add two teaspoons to your brew and drink a few cups per day, the calories add up.
3. Choose filtered coffee if you have high cholesterol. Unfiltered coffee, like the kind made from a French press, retains compounds known as cafestol and kahweol, which may contribute to increased cholesterol levels in some people.
4. If you have trouble falling asleep, it’s best to avoid coffee and all sources of caffeine in the evening or close to bedtime.
For more recipes, tips, diys and more …  Katharine Bertrim-Jensen

Copyright © 2017 KJensifyme Healthy | Katharine, All rights reserved.
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Healthy Vacation Tips to help on Vacation!

Staying slim on Vacation

Don’t undo all of your hard work of losing weight and getting fit for summer! By eating correctly and engaging in certain activities, you can remain confident in yourself and keep your body in check all year long. I’ll be sharing these tips on my wall/ blog for the next few weeks as many of you get ready to embark on your vacations. Please feel free to ask me any questions or save my posts so you can re-read them at your hotel, cabin, or resort! (Continued)

Vacation Tip 7
VACATION TIP #7:
Drink in moderation!
A single sugar-laden margarita can contain over 700 calories! Choose healthier choices instead like a white-wine spritzer, a light beer, or a hard liquor on the rocks.

 

Staying slim on Vacation tip 8VACATION TIP #8: Skip the buffet!
Hot breakfast buffets are hard to pass up when they are included with your stay but they are even harder to work off later on. If the buffet can’t be avoided as an option, choose the smallest plate they offer and fill it with as many fruits and vegetables as possible. You’ll fill up faster than you think and you won’t feel guilty splurging on a unique meal later.

Vacation tip 9VACATION TIP #9: Beware of jet lag!
Adjusting to a new time zone may make you hungry at odd hours. Resisting the 4AM hunger pangs and hold out until you can make smarter choices at breakfast. You won’t regret the decision a few hours later when you wake up and don’t already feel guilty for eating cold leftovers earlier in the morning.

 

Vacation tip 10VACATION TIP #10: Stock the water!
If you trust the local tap water, refill your reusable BPA-free bottle consistently throughout the day to stay hydrated and avoid the need to purchase sugary drinks. If tap has you worried or you don’t want to pack your own bottle, remember to pack a case of water. Bottled water is easy to grab and go and certain destinations like Disney Resorts let you mail a case of water right to your room before you arrive!

Comment below or direct message me with any questions!
Feel free to join my Weight-loss Support Group: http://www.facebook.com/groups/kjensifymehealthy
Also my facebook group for Valentus… http://www.facebook.com/groups/kjensifyme.valentus
#EnjoyTheVacation #NeverFeelGuilty #weightmaintanceonvacation #vacationtime #vacation #onvacation #valentusonvacation

#EnjoyTheVacation #NeverFeelGuilty#weightmaintanceonvacation #vacationtime#vacation #onvacation #valentusonvacation

 

Comment below or direct message me with any questions!
Feel free to join my Weight-loss Support Group: www.facebook.com/groups/kjensifymehealthy
Also my facebook group for Valentus… www.facebook.com/groups/kjensifyme.valentus

#EnjoyTheVacation #NeverFeelGuilty #weightmaintanceonvacation #vacationtime #vacation #onvacation #valentusonvacation

 

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