Easy to make & it adds a crunch to your yogurt or salads!
Ingredients ½ cup sliced almonds
½ cup slivered almonds
½ cup whole almonds
½ cup pecan pieces
1 cup unsweetened coconut flakes
3 Tbls chia seeds
½ cup pumpkin seeds
½ cup sunflower seeds
¼ cup coconut oil – melted
¼ cup granulated Splenda or other non-calorie sweetener
½ tsp salt
3 tsp cinnamon
Preheat the oven to 350 degrees.
Line baking sheet with parchment paper.
Add all nuts and seeds to bowl & stir to mix.
Melt coconut oil and stir into the mix.
Add remaining ingredients and stir well.
Spread onto baking sheet and bake for 15 minutes.
Remove from oven and allow to cool for 30 minutes.
Makes 16 servings
Total Fat 20g
Total Carbohydrates 7g
Dietary Fiber 4g
Note: You could probably cut back on the coconut oil a bit in order to decrease the amount of fat & calories. The nuts should contain enough oils to hold the spice mix.
Magnesium is a mineral and everyone needs it. Is it a “magic bullet?” Maybe not quite but just about everyone can benefit from taking it. Most people don’t get enough magnesium. It’s very likely that if you got your blood levels checked your magnesium would be normal. It’s not your blood that needs magnesium. You need it in your tissues. Magnesium plays an essential role in over 300 bodily functions.
-You can’t produce ATP (energy) without magnesium. It’s essential to build strong bones.
-It also helps the formation of insulin-like growth factor, which is very important in muscle growth. So, we need it for growing muscles.
-It also helps improve stress hormones.
-It increases serotonin levels which helps with better sleep.
-It helps with overall relaxation and helps improve mood.
-It is very important for muscle relaxation. If you’re prone to muscle cramps or if you have a hard time going to sleep and can’t relax, magnesium can help.
-It’s also important in regulating blood sugar.
-It decreases inflammation, improves immune function, and improves and relieves constipation. -Magnesium is the working ingredient in Milk of Magnesia.
One of the things that can decrease your overall magnesium is caffeine. Phosphoric acid decreases magnesium. It’s in almost all sodas and steals magnesium so it’s not available in your tissues. Alcohol and chronic stress also steal magnesium. Some things we can avoid but others we can’t completely avoid.
The bottom line is that almost everyone can benefit from extra magnesium. So, how much or what should someone take? I encourage people to start with 500mgs a day. You may want to slowly increase that, especially if you’re prone to muscle cramps and tight muscles. You can take massive doses of magnesium as long as you have decent kidneys. So if you have kidney problems or poor kidney function then you do have to be careful with magnesium. If you don’t have kidney problems you can take big doses because your body will get rid of it if you get an excess. The way it gets rid of it is—well it relieves constipation! If you do have constipation just start taking 500 mgs of magnesium a day and just start increasing that.
Each day you can slowly go up. You’ll get to a level that keeps things regular for you. If you take too much, you’ll get loose bowl movements but that’s about it. I take about 1000 mgs of magnesium every day. If I stop taking it for a few days or I miss a few days I’m really prone to muscle cramps. If you’re prone to muscle cramps you know what I’m talking about. It’s misery! Magnesium probably isn’t the cure-all but it does help with better sleep, better mood, lowers stress, improves energy, improves flexibility, and prevents cramps. What’s not to like!?
I’m going to talk about my two favorite eating rules. Eating rules can help you keep on your dietary plan. They don’t make it easier to do, but they’re fairly simple.
The first one is always sit down at a specific location to eat. It doesn’t matter if it’s a snack or a meal. Always sit down and always have it be a specific location. Eat at a specific location in your home. It gets rid of that eating on the run or eating over the kitchen sink. There are some specific decisions that have to be made. You’re physically going to get the food, sit down, and eat it in a specific location. That’s the first eating rule.
Number two is always use utensils. This requires more decisions. Even if it is finger food (which typically isn’t what I call eating clean), you still have to use utensils. If it’s an Oreo or chips, you have to sit down at a certain place, and you have to use utensils. If you can do this, they’re very simple rules. Simple doesn’t necessarily mean easy. If you can do this, you’ll find it easier to stick to your dietary plan. Multiple decisions have to be made in order to get there. So when you are potentially “straying”, you’ve got multiple decisions points that you can actually change your mind.
I have something in common with Blake Shelton. I have a really hot wife. I finished the Jump Start Diet a couple of weeks ago. I still use some of the shakes during the day. It’s relatively easy during the week. It’s the week-ends that tend to be a little bit harder. But I have been able to keep the weight off pretty well. Initially when I finished I kind of went a little crazy and had little more than I should. My weight jumped up a couple of pounds. But checking this morning I was back down to 175. My low is 174 so I’m pretty happy with that.
I talk about goals, especially in the beginning of the year and encourage people to write them down. I don’t encourage people to do things that I wouldn’t do. So I write them down every year in my notebook. I carry the book with me all the time and it’s got in it what’s important to me. I write down what I’m doing all throughout the week, I keep track of all the books I’m reading, and I also have my goals written in it. I’ve split them up into my personal goals, family and home goals, business goals, and others. The Jump Start Diet was one of my goals. I’ m also trying to eliminate excess carbohydrates, excess caffeine, excess artificial sweeteners (which I’ll talk about individually). It’s going pretty well. I feel better when I can do that. I realize I’m not going to completely give up caffeine. I like coffee every once in a while. I’ll probably not give up artificial sweeteners completely, but there’s no nutritive value in them. The bottom line is you need to figure out what your goals are and then write them down. Post them somewhere very obvious to you. It could be on your computer screen, mirror at home, or refrigerator door. Keep track of what’s going on. It’s not just writing down the goals. Now we have to develop a plan to get to those goals. Its’ the whole point of having a goal and working towards that goal. So you need to develop a plan and then work the plan. What is working for you and what is not? One of the best ways to do this is write things down. Journaling is something I encourage all the time.
If you want more information, I encourage you to join us at Losing Weight USA. It’s a live webinar I do every Tuesday at 6:00pm. We talk about all kinds of different things. Each week is a different topic but it all has to do with weight and health. You can go to the website www.losingweightusa.com. If you’re already a part of our medical or surgical plans, you’re already signed up. You should tune in, but if you can’t we record them all and post them in the membership site. The last Losing Weight USA I talked about intermittent fasting and how it potentially could help with overall health. It could be part of a weight loss plan. It’s something I’ve been toying with in my mind about whether I would try this or not. I’m leaning towards I might try this in the near future. I’m going to try if for a month and see how it goes. That doesn’t mean I’m fasting for a month. I go into the details on Losing Weight USA. I’ll probably talk about that over the next few weeks.
This is the morning of day 15. I wanted to give you an update and tell you my results. I encourage you to give us a yell at the Center for Weight Loss Success and go to our e-store. I finished up this morning. I had my official weigh- in. I came over here to the office and got my body composition done. I was excited to get up and have breakfast. Over two weeks I lost 18 pounds which is more weight than I anticipated. I’m not going to try and lose more weight. I improved my body fat percentage by 3% points which I was surprised at too. So it’s been a good couple of weeks.
I feel great. I want to give you an update and an overview. I want to talk about how to get started if you’re interested in doing this because the concept is simple. But simple doesn’t necessarily mean easy. It is a two week Jump Start Diet using 5 shakes a day. It’s 1000 calories, 145 grams of protein, and 70 grams of carbohydrates a day. For people who are especially carb sensitive, this can potentially be a little high but we have a low-carb option.
I encourage people to take vitamins. Some vitamins that can be helpful to add: extra magnesium (muscle function and regular bowel movements), essential fatty acids (muscle and nerve function and mental clarity), and extra B-vitamins. You might want to consider a stool softener if you’re prone to constipation. It’s a great way to get your weight loss jump started. Some people think two weeks is forever but it’s a short period of time. It’s not easy but the concept is simple.
If you’re interested in getting started you really need to get your mind right. You need to decide, “I’m going to do this!” I assure you “kinda” working on a weight loss program does not work very well at all. So, get your mind right. Pick that time-frame when you’re going to do it. Figure out what’s going on. Is it something you can practically do during that two week period? If you’re going on vacation or have some big event it probably won’t work well. There will be temptations. What I found is the week-ends were harder because typically that’s the time for socializing. We’re not in our normal routine and that does make it harder. Get your mind right. Set you mind to it. Commit to what you’re doing. Just like NIKE said, “Just do it!”
If you’re interested, go to our corporate web site at www.cfwls.com. Click on the e-store. We have a book in our store called, “After the Jump Start” which helps you when you’ve completed the two weeks. I appreciate you listening. I appreciate you following along with my two week journey. My journey is still going on just like yours is. This is not something that truly ends. We just change how we work on it.
I’m in the midst of day 14 of the Jump Start Diet. I’m continuing to do well. I’ve lost 17 pounds so it continues to come off. We’ll see how it all winds up tomorrow.
This was the week-end so we got together with friends for a little get together and socialization. It was a little difficult avoiding alcohol as well as not eating when everyone else is. But again, it’s only two weeks. You can do anything for two weeks. Yes, I got through it but it wasn’t the same. But it’s very doable. I want to comment again about alcohol. I mentioned in one of the earlier videos that alcohol can be the downfall of many a weight loss plan for multiple reasons. Number one, it tends to add extra calories. If you have any drink with the standard amount of alcohol it’s going to add an extra 100 calories. If it’s a double, you’ve just doubled those calories. There could be something in the drink that’s going to add even more calories such as fruit juice or simple syrup. It’s going to add extra calories and extra carbohydrates. Also, alcohol itself is easily converted to carbohydrates. Sometimes you see advertisements about alcohol that market it as being low-carb. But alcohol itself is easily converted to carbohydrate. So, even if there’s very little carbohydrate in the alcoholic drink, it can still give you blood sugar swings. Keep that in mind. If you’re doing the Jump Start Diet get rid of alcohol for a few weeks.
The next topic is food intolerance and sensitivities. They are incredibly common. If you get rid of all these extra things, which the Jump Start Diet does, you just have water and the shakes themselves. Usually over that two week time you’ve gotten rid of most of the things you were intolerant to. An exception to that could be artificial sweeteners. There are some artificial sweeteners in the Jump Start Diet. In an elimination diet you basically get rid of everything that could potentially cause you problems. You’re trying to figure out what it is that might be causing you problems. What you do is slowly add things back and see how your body does with that. It might not be GI stress, but you may find you’re more tired, not thinking as clearly, or have aches and pains. Gluten is one of the biggest culprits. I’m going to have discussions in the future on gluten sensitivity and fastings. So this actually works great as an elimination diet.
The last thing I want to talk about is Losing Weight USA. Every week I do a live webinar on Tuesdays at 6:00pm. You can join me. All you have to do is go to: www.losingweightusa.com. It’s a live webinar and you get to interact with me and ask questions. We also record them all. So, if you join it’s really inexpensive. A year cost 50 dollars. It’s 5 dollars a month. It’s very minimal and you get 30 minutes to access me and ask questions. Also you get into the membership site. There are a lot of other bonuses on it. You’ll see what those bonuses are on the losing weight USA website. It can be a good way to get information on weight loss. I cover a lot of different topics including overall health. I just finished a topic on planning if you’re getting ready to begin a weight loss program. I talked about planning, mapping out, and setting SMART goals for a weight loss program.
This is an update from day 12 of the Jump Start Diet. I’m feeling great. I’ve done really well. The weight over the last few days fell off. I’m down 15 pounds now.
I feel wonderful and extremely energized. I was discussing this with my wife last night. I feel better than I have in a long time. I’ve gotten more accomplished over the last week and a half than I’ve gotten accomplished in the past month and a half. It’s amazing. I’m sleeping better, I wake up rested, I have more energy, and I’m thinking clearer. I shouldn’t really be surprised at this because we see this occur when people acclimate to using ketones as their energy source. I actually thought it would take longer than this period of time.
It typically does take longer than 12 days to acclimate to using ketones as an energy source. What that means is I probably wasn’t doing quite as bad as I thought I was over the last couple of months. What happens when you take the carbohydrate away is your body will use ketones. It takes your body some time to really adapt to using ketones. All those enzyme systems have to be ramped up.
In our patient population, it can often take 4-6 weeks for the energy level to come back up. Our bodies have to get used to using ketones as an energy source. Typically energy goes up and weight will plummet for a little bit as fat is broken down to ketones. Your body can use either glucose (comes from carbs) or it can use ketones as an energy source. Ketones come from the breakdown of fat. In a weight loss program, we want to be breaking down fat. If you take the carbs away, your body will preferentially start using the ketones as the energy source. If you add the carbs back, your body will go back to using glucose as the primary energy source, and then you don’t lose as much weight. Once the ketones are kicking in, your body has the enzyme systems revved back up. Mental clarity typically improves, energy level increases, and muscle function improves. You’ll feel so much better.
So what are you going to do when you start transitioning off the diet? If you’re feeling good and doing well, there’s no reason to transition off it. You can continue doing this diet. We call it a two week Jump Start Diet because if I told you to do this for two months you’d look at me like I’m crazy. Anybody can do this for two weeks but there’s no reason why you have to stop it. Once I added bouillon, I was good. I wasn’t thinking about meat. For my first meal I’ll probably have bacon and eggs and an omelet in the morning. I’ll update you before and after that and how it’s going for the first few days after the diet. In the evening I’m probably going to grill something. I probably eat steak. My good friends Tim and Kate gave me Omaha Steaks for my birthday so I think I’m going to break those out. Thank you Tim and Kate. Plus I’ll eat a vegetable and salad.
What we’re doing when we transition off the diet is replicate what we’ve done with the diet. That means not driving your calories too high, eating a good protein source, and fill in with vegetable salad stuff. Vegetables are very low carbohydrate foods, nutrient dense, and low calorie. So, I’ll grill meat and have a salad and vegetable. You have to watch that you don’t drive your calories too high. At you’re at goal weight, you’re going to let the calories drift back up. I’m going to let my calories drift up. There is going to be a calorie ceiling even if you’re keeping your carbs low. If you go too high with the calories you’ll still gain weight.
A good way to transition off this diet is to not give it up completely. You might want to transition to the Mini Jump Start which is using 3 shakes a day and then having a healthy dinner. The dinner will be a protein portion (grilled or baked) and vegetables and salad. You can actually have a significant salad portion and it’s still fairly low carbohydrate. You have to watch closely with the meat/protein portion that you don’t drive your calories too high. When we do add the calories back in we are mainly adding them as fat. It’s still low carbohydrate but bringing calories back as fat. So it’s referred sometimes as a low-carb/high fat diet. I don’t like to call it a high fat diet because it sounds like we’re going to have the calories fairly high but we’re not. So it’s still not going to be a tremendous amount of calories from fat.
Again, if you’re at goal, you’re going to bump the calories up. If you’re not at goal, you’ll want to keep this going. What we’re doing is replicating the diet with using some food. You have to watch the calories. Typically with eating food they will drift up because the protein shakes are fairly low calorie. We’ll go over that in more detail in the next couple of videos. I will keep you updated before Sunday morning. I’ll probably do another one of Saturday.
I’m updating you on the two-week Jump Start Diet. I’ve been doing these video’s every other day, keeping people updated. I’ve gone public with this whole thing. I’m doing this Jump Start Diet which anyone can do. I talked in more detail about what’s involved in the diet. I’m on day 10 of the two weeks. So, the end is in sight.
Day 10 and I’m down 11 pounds. It slowed down some which is not unexpected at all. I want to make a couple of comments about things that I’ve noticed and that have come to mind over these last couple of days. Overall the diet is going great. I actually feel really well. I thought I’d get tired out. I want to talk a little bit about fatigue.
There are two kinds of fatigue. Number one is diet fatigue. That means you get tired of the diet. It can get old. Five shakes a day is the diet. But like I mentioned last time there are different flavors. I don’t deny I get tired of drinking the shakes but I still like them. If you ate your favorite meal every day it would get old too. We have different flavors and ways to modify this diet.
The second type of fatigue is something I alluded to a couple of times on these videos. I’ve been continuing exercise the same way I always have. So that hasn’t changed a whole lot. I mentioned I might feel fatigued doing my exercise. I hadn’t noticed this until yesterday. Yesterday was Monday and typically my hardest exercise day because I’m usually done in the operating room by early afternoon. I don’t actually go to the office so I can get a really good workout in. So I typically spend about 1 1/2 hours on my workouts on Mondays. I mix cardio with weight training. I’m partial to Mondays doing the P90X workouts. P90X is a great workout plan by Beach Body. I’m partial to the chest and back workout. It’s one of my favorites.
What I found is, typically when I do these workouts I feel energized doing them. Yesterday towards the end of the workout I started noticing that I was struggling where I normally wouldn’t. I couldn’t get quite the reps in that I normally would. I started thinking about what was causing the fatigue. I think I’m seeing that fatigue because I’m salt deficient. It can be because it’s a bit low calorie for me. But I think it’s more salt deficiency.
When we go on aggressive weight loss plans we tend to waste salt, especially if it’s a low-carb plan. Carbohydrates make insulin levels go up. Insulin makes you retain salt. So, when carb levels are low, insulin levels drop. When insulin levels drop we no longer retain sodium. Typically that’s why with low carb diets you lose weight those first few days fairly quickly. It’s because the insulin levels drop and you no longer retain sodium, which means you don’t retain water either. You’re wasting sodium that you normally wouldn’t waste. Once your body wastes some sodium one of its resources to fall back on so you don’t get sodium depleted is to waste potassium and magnesium. They won’t drop below normal lab values, but below tissue values. It’s the tissue levels that we need. So subsequently if the sodium, potassium, and magnesium levels start dropping off we feel fatigued. So, what do you do about that? An easy way to do that is to get a bouillon cube and put it in a cup of water. I had a beef bouillon yesterday. I think the salt actually stalled my weight loss for a day. But part of it is because I probably needed the extra salt. The nice thing about the bouillon cube is it actually reduced some of my cravings for meat. I’m a carnivore at heart. When I think about my first meal when this diet is over, it’s going to have something to do with meat. My energy level popped up too after drinking the bouillon. Today I felt good working out. I don’t work out as hard as Monday, but I had no problems. I didn’t get that fatigue today so the bouillon helped.
My last comment is about will power. Will power is like a muscle. We need to practice will power, and if we practice it our will power will get stronger. I often have people tell me they have no will power at all and can’t do this. Everyone has will power but you have to practice utilizing it.
It’s day 8 of the Jump Start diet and I wanted to give you an update. It’s Sunday afternoon. As I mentioned on the last video I thought Friday was going to be very challenging but it wasn’t nearly as difficult as I thought it was going to be.
The diet is very simple. It’s using 5 shakes a day, 1000 calories, 145 grams of protein, and fairly low carbohydrate. It’s easy to do. You just mix it with water and go. I assumed Friday would be difficult because of the socializing; getting together with friends, eating, and adult beverages. I was actually able to fight that off pretty well so I’ve been good. I haven’t strayed so far. Probably one of the biggest challenges so far has been that we’re in the middle of football playoff season and college basketball season. I’m a fairly big sports fan. Subsequently just about every commercial on T.V. tends to be something about food. Here I am drinking my shake and watching these food commercials. It does get difficult and annoying. Luckily it’s only two weeks and I can do anything for 2 weeks. Hopefully you can too.
Let me discuss this diet again. We use Weight & Inches shakes. They are fairly filling. You mix them with water. If you mix them in a blender it will make it frothier and more filling. Mixing it with ice makes it into more of a shake. I mix it in a red cup or a shaker cup and go because I guess I’m too lazy to get out the blender and put the ice in. But, that’s a good way to do it. You can add flavored drops to it. I encourage you to use just water because anything else will add calories to it. I do make sure I’m taking my multivitamins along with the shakes. I take extra essential fatty acids because it’s very low in fat. If you’re going to do this Jump Start for an extended period of time (which you could do), you should take your vitamins. It’s a very easy thing to do.
There is an easy way to modify it. You can check that out at our website: Dr. Clark’s Mini Jump Start. You can do shakes during the day and then a healthy meal. That’s another good way to do it. That’s a good way to transition out of the diet. You can also modify the diet by using other products. We do have other products that aren’t true meal replacement but that give you some variety. They’re typically not quite as large of a shake. They’re typically 100 calories, 15 grams of protein, and 7 grams of carbohydrate. So they’re about half of what the Weight & Inches are. But there’s a little more variety there and sometimes that’s easier for people to do.
If you’re trying to get back on track after a previous weight loss surgery this can be a very good diet to do that. But one modification I would make for you is to do 4 shakes a day instead of 5. That would be 800 calories, still plenty of protein, and lower carbohydrate. A good way to do this if you’ve had weight loss surgery is to break the shakes in half and so you would do 8 small shakes instead of 4 big shakes. If you use the smaller shakes it actually works better. If you have any comments please share and we will get back to you.
I never actually did tell you I’m down 9 ½ pounds now! I’m hopefully getting ready to cross that double-digit barrier. I did this diet about 6 years ago and lost 22 pounds. I don’t have that much to lose now. We often see people lose between 5-25 pounds during this 2 week Jump Start Diet. So it can be something very good in getting you in the right direction. I’ll be talking about the transition in the next few days.
Here we are day 6 of the Jump Start Diet. It’s actually going remarkable well. I told you I’d keep you undated on this. I made this public for everyone. On day 6 I’ve lost 2 more pounds. Seven pounds altogether. It’s going to slow down I know that, but still I feel really good. I’m sleeping really well and I wake up well-rested.
Sometimes just getting rid of all the junk that we take in will make us feel better. I think some of that is kicking in. I think I’ve gotten through the caffeine withdrawal and the carb withdrawal. I’m not hungry which is fairly amazing because it’s a fairly low calorie diet. I am concerned that at the end of this I might be worn out because I’ve still been exercising fairly hard. If you’re doing the Jump Start Diet you’ll need to keep this in mind: if you do exercise hard, you might have to back off a bit during those 2 weeks.
What I want to talk about is we’re heading into the weekend. Many people struggle on the week-end because it’s more of a social thing. It’s Friday night and what am I going to do? I’m going to have my shake. I’ve made up my mind. I’m going to do this! I can do anything for 2 weeks. Tonight is going to be a little harder for a couple of reasons. One is that it’s Saturday night. We all think we’ve gotten through the week so let’s sit back and relax and do something different. You have to be very careful with that mindset long-term. There are a lot of people that think they’ll do really good with their eating and exercise during the week but on the week-end they back off a bit. The problem is that if you’re very sensitive to carbohydrates typically you can undo a week’s work of good eating with just one bad meal. It can take you two weeks to get back on track. So be very careful with that. A lot of people play by that 80/20 rule: they’re good 80% of the time and bad 20% of the time. It’s a slippery slope. You can backtrack significantly and now you have another two weeks to make it back up.
So, we like to socialize on the week-end, but also drink adult beverages. I usually like to get together with my wife and friends and have a few glasses of wine. I personally enjoy a good bourbon once in a while. I have about 60 different bourbons I keep on the shelf. I pick and choose depending on what mood I’m in. But since I’m doing this Jump Start diet I won’t be drinking adult beverages. I’ll probably find that it’s going to be little difficult this week-end. But we’ll power through it.
Alcohol truly can be the downfall of a weight loss plan for a number of reasons. Number one is alcohol is just extra calories. The alcohol involved in any standard drink is going to be about 100 extra calories. If it’s mixed with something that has calories, then that’s even more!! It’s not hard to get into adding a significant amount of calories with alcohol. Also, when we drink alcohol we tend to have decreased inhibitions. It’s not just dancing on the table inhibitions. It’s EATING inhibitions. We tend to eat more than whatever it was we were going to eat. Or, we eat things that we wouldn’t normally eat. I’m going to be careful with that this week-end. I can do anything for 2 weeks. I’m pretty convinced of that. I’m making good progress. I’m feeling really good. I’ll try to avoid the alcohol tonight. We’ll see how that goes. I’ll keep you update. Take care everyone.