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Metabolic Health- San Diego April Meeting

It’s time for another Low Carb San Diego meeting with new speakers, new vendors and new friends to meet and greet.

Saturday, April 22nd from 2pm-4 pm

at The TriSystem Center

8898 Clairemont Mesa Blvd., Suite J

San Diego, Ca 92123

This month we have a great speaker who will help us navigate the brain/weight connection. If you are having problems sticking to a nutrition and exercise plan or you just don’t think your body is responding despite your best efforts, this meeting is for you. Streaming live on the TriSystem Facebook page.

Tell us on Facebook that you’ll be going here:

https://fb.me/e/MqpUXguc

Don’t Miss this Special Low Carb – San Diego Meeting!

  • If you know someone dealing with cancer or a friend or relative of someone, this interview is for them! Don’t miss this inspiring, informational live interview with Jean, a Keto cancer survivor.
  • If you want to see Doug Reynolds and Pam Devine in person in San Diego for the last time for a while, please come and wish them well!
  • If you want to check out exciting new products and meet other LCHF metabolically conscious people, Please Come!

It’s best to SHOW UP IN PERSON!!! SO PLEASE ATTEND THIS MEETING the old school way – actually be there.

The Meeting will be held at the TriSystem Center, 8898 Clairemont Mesa Blvd., Suite J, San Diego, Ca 92123. The front entrance is in the inside corner of our L-shaped building.

Please Share this post with all who you think may benefit!

on Facebook the event is here:

https://fb.me/e/CBXRWHES

Dr. Ben Returns to San Diego!

Join us for another San Diego Low Carb Meeting!

San Diego Metabolic Health Meeting Sponsored by Low Carb SD

You saw him at the Low Carb USA Symposiums. You saw him at previous Low Carb San Diego meetings before covid. Now, back by popular demand is your opportunity to see exactly how Dr. Ben Bocchicchio’s innovative and unique training program has continued to help people in various metabolic conditions. Come with your note pad. Learn from this double Phd. and his 45 years of experience and wisdom. He started fitness for low carb before low carb was even a thing!

This is a FREE event!

Low carb vendors welcome with previous approval.

FREE Low Carb San Diego Seminar

It’s that time of year again!  Time to reset, plan and consider the new year ahead.  This is the time for us to get back to the basics and refresh the fundamentals of what a healthy lifestyle is all about.  That starts with our daily habits, eating being foremost.  Several clients and friends on our email list and in social media have established a good routine.  Now it is time to invite others to join us in our success.  We’ve been asked to do a repeat version of what we did last year and we have a new and improved version of the low carb seminar classes we did last year at Foothills Christian Church in El Cajon.  This year, they will be at the Grove Church in Mission Valley, San Diego starting:

Tuesday, January 15th at 6:30 pm, with monthly follow up meetings.

Dr, Brian Lenzkes and Jeff Kotterman (me) are really excited about this year’s seminar.  We learned a lot from the first one and now we have the chance to have it in an incredible venue.  The Grove Church SD is a growing congregation centrally located with a sanctuary that can hold 500 people.  Last year, at Foothills, we had close to 200 people at our sessions.  This year we have a chance to include all who came last year and many more.  This will give a chance for Grove members to hear a compatible scientific basis for a low carb, healthy living that is faith-friendly.

So it’s your job to spread the word!  Share this event with friends, family, coworkers and anyone you hope would make healthy choices in 2019.  I know you know people that could use a fun crash course in “Keto 101.”  We need to spread the word now, so people can put this on their calendar.  Don’t miss the chance to save someone from a catastrophic health event in 2019.  This is your chance to help.

Too much of a good thing can be a bad thing!

Some people believe they should stay completely away from wheat, gluten and all starches. There a those who stay in ketosis using alternatives to bread, pastries and sweets. They successfully stay low carb with artificial sweeteners, sugar alcohol and modern food products that mimic a high carb diet. This is an interesting method in that in the absence of calorie concern, portion control could get out of control. You could still be in ketosis while consuming way more calories than you need. Consuming Stevia, erythritol, Sucralose and other sweeteners multiple times a day, everyday may cause other imbalances in digestion, hormones and thus, your health.  This could be why you have plateaued!

Tina Kotterman reminds me that treats are just that, treats.  Treats, by definition are not supposed to be eaten everyday.  They are supposed to be things that enhance an event or celebration, not a commonplace food that you expect everyday.  If you develop that mindset, you’ll be able to manage healthy eating better both physiologically and psychologically.  So how is your mindset?

Do you depend on “keto safe” foods that you can eat large quantities of?  or can you eat 1 -2 small slices of a low carb pizza (like the recipe in my newsletter below) and receive the benefit of a small portion of legumes in your diet.  The American habit of eating a whole pizza or even a half of one is in part, one of the reasons we’ve gotten to this modern health dilemma.  There may be valid health conditions that warrant a no bean diet but,  just because it’s not “Paleo” is not a reason to banish all legumes from your diet for ever.  They actually have nutrients in them.

If you like what I’m saying and you want to check out the TriSystem recipe mentioned,  please click below and get my newsletter emailed to you.  If you’d like to get reminded when a post or article gets posted, view this post one my website and subscribe there.

Thanks for reading,

Jeff Kotterman

Here’s the link:

https://jeffkotterman.fitproconnect.com/Newsletter/2018/9/24/?LinkId=22515571

 

When you feel like putting your fitness on “Pause.”

If you’re trying to improve your own health and fitness… it’s an absolute MUST READ.

“I’ll resume healthy eating/exercising after vacation… once the baby is born… after Dad gets out of the hospital… January 1… Monday.”

While this kind of Pause-Button Mentality may seem reasonable, it could be ruining YOUR health and fitness efforts.  Here’s why, and what you can do about it…

What’s the harm in “pausing” healthy habits when life gets crazy?  Well, this completely natural and well-meaning impulse is one of thefastest, surest, most reliable ways to SABOTAGE YOUR efforts.

It may give YOU temporary relief… along with the cozy illusion that if YOU “start fresh”, YOU”LL find the magical “right time” to begin.

But, unfortunately, there will never be a perfect time to hit “play” again. You and I both know –perfection just doesn’t happen in real life.

The Solution:  You simply “adjust the dial”. Here’s how…
Small improvementsdone consistently over time.

So today, let’s shift from an “all-or-nothing” mentality…
which usually gets YOU “nothing”…
…to an “always-something” approach, where YOU can still make progress…
I always say:

“The only bad workout is a missed workout.”

…even amid vacations, demanding work schedules, family demands, injuries, emergencies.

If you can just keep moving forward, no matter what happens, no pause buttons, no do-overs… you’ll WIN. And I win too.

Make the TriSystem Shift from  “all or nothing” to “always something” for success in 2017!

Start by making February your “Always Something” month.  Email or message me about our 28 Day Pounds For Dollars Challenge stating January 31st.

Jeff Kotterman

jeff@trisystem.com

Get the EDGE this Holiday Season with this Black Friday Price for the best workout supplement!

From now until Saturday get EDGE for less than wholesale price. 

The number one botanical combination for MOOD, METABOLISM and RECOVERY! 

Check it out…

Buy Here!

 

Choose your Thanksgiving Menu the TriSystem Way! Nutritious, Beneficial, and Tasty!

The day is approaching and the choice is ultimately yours.  What are you going to fill your plate with?  How are you going to enjoy your day?

Following up on my “Battling Those Holiday Pounds” posted article, I’ve compiled the nutritional information for two traditional Turkey-day meals.  One has more calories and fat than most should consume in a whole day.  The other has 75% less calories and 90% less fat.  Both are traditional meals containing specific holiday foods.  The larger meal will most definitely cause fat to be stored.  The larger meal will cause drowsiness and discomfort for hours after the meal.  The smaller meal is balanced and fulfilling, leaving you energized and room for a small dessert meal two to three hours later.

What are you going to do on Thursday?

 

  Meal 1   Amt Description

Protein

Carbs

Fat

Calories

High Calorie Thanksgiving Day Meal, 42% of Calories from Fat
0.20 – turkey, bone removed Turkey, all classes, dark meat, meat and skin, cooked, roasted

88.85

0.00

37.30

714.27

0.75 – cup Potatoes, mashed, home-prepared, whole milk and butter added

2.96

26.32

6.66

166.95

0.33 – cup Gravy, turkey, canned

2.04

4.01

1.65

40.06

0.75 – cup Bread stuffing, bread, dry mix, prepared

4.80

32.55

12.90

267.00

1.00 – serving STOUFFER’S, Creamed Spinach, frozen

3.50

9.00

13.13

168.75

0.25 – cup Cranberry sauce, canned, sweetened

0.14

26.94

0.10

104.57

1.00 – roll (pan, dinner, or small roll) (2″ square, 2″ high) Rolls, dinner, plain, commercially prepared (includes brown-and-serve)

2.35

14.11

2.04

84.00

1.00 – pat (1″ sq, 1/3″ high) Butter, with salt

0.04

0.00

4.06

35.85

1.50 – glass (3.5 fl oz) Alcoholic beverage, wine, table, white

0.15

1.24

0.00

105.06

Meal 1

Total Grams

104.83

114.17

77.84

1686.51

Total Cal

439.57

452.8

698.63

Total Cal %

26.06

26.85

41.42

 

  Meal 2   Amt Description

Protein

Carbs

Fat

Calories

Better choice Thanksgiving Day Meal, only 20% Calories from Fat
4.00 – slices Turkey breast meat

19.35

0.00

1.36

94.60

1.00 – cup Beans, snap, green, frozen, cooked, boiled, drained without salt

2.01

8.71

0.23

37.80

1.00 – small Sweetpotato, cooked, baked in skin, without salt

1.03

14.56

0.07

61.80

0.25 – cup Gravy, mushroom, canned

0.75

3.25

1.61

29.75

1.00 – oz Bread stuffing, bread, dry mix, prepared

0.91

6.14

2.43

50.37

1.00 – roll (1 oz) Rolls, dinner, whole-wheat

2.44

14.31

1.32

74.48

0.25 – oz GFA Brands, Inc. Smart Balance

0.00

0.00

2.25

8.02

4.00 – fl oz Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid

0.17

13.80

0.12

56.21

8.00 – fl oz Carbonated beverage, club soda

0.00

0.00

0.00

0.00

Meal 2

Total Grams

26.66

60.77

9.39

413.03

Total Cal

106.9

238.67

84.12

Total Cal %

25.88

57.79

20.37

 

 

 

 

 

Frequency – Intensity – Duration are the main variables. Do you know which one effects metabolism the most?

Frequency - Intensity - Duration are the main variables.  Do you know which one effects metabolism the most?
Posted by Instagrate to WordPress

Trying to be Perfect – by Jen Bratton

jenbratton2To those who get discouraged and therefor regress in their efforts to eating healthier, I hope I can be of some encouragement.
Two years ago I began my lifestyle change. I went to TriSystem, met with Jeff Kotterman, got pinched and measured, talked about nutrition (and exercise), and signed on to be a client. I was STOKED!!
When I got my personal nutrition guide and menu I took it seriously. I weighed and measured EV-ER-Y-THING. I, the person who does NOT like to be in the kitchen unless it’s to make a dessert, would make not one, but two meals at times. One for me, one for my family. I took it to the extreme. I also took it too far. I ended up stressing myself out so bad that I ended up with Shingles. Encouraging, isn’t? Haha.
I went back to Jeff and co-trainer, Kathy, and they brought me back down to reality. If it were not for them, I would have quit. I’m an all or nothing person. They helped me figure out how I can eat healthy, and not stress out. “Instead of this, try this”…type of thing. “If you know you’re going to have a dessert, don’t eat…”
Slowly, but surely I have changed my eating habits. Don’t get me wrong, I still enjoy my treats, however, I have learned (though sometimes I still “forget”) how and when to eat them. I still snack, actually, I am supposed to eat 5-6 times a day, but I snack on healthier foods. In fact, I just had a carrot and some protein milk. That within itself is a HUGE deal. When I started this whole thing, protein powder was the death of me. EWW!!
There are many foods I eat/drink that if you would have told me two years ago that I would ENJOY them now, I would have laughed in your face. Start slowly if needed. For example, I am not a fan of Greek yogurt. I chose Greek yogurt with “fruit” in it to put in my smoothies. Then, I learned to eat it by itself. Later I started buying plain Greek Yogurt to put in my smoothies, now I am trying to learn to eat it by itself. See, when I say slow, I mean slooooooow.  jenbratton1
Point is, getting healthier and stronger is NOT an overnight, one week, month long, or even a year long event, it’s a life time process. If you fall at breakfast, don’t beat yourself up over it. Get back up. As Jeff has told me many times, past food choices are in the past, and just like sin, they’re forgiven and done with. (He says it so much better than I do.) Just make that next meal/snack a healthier one and start again. You’re not perfect. You’re not going to be perfect. If you try, you just might get Shingles, and stressing over that last meal, or the weight/measurements of your next one, isn’t worth it.