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Before we bring in the new year, let’s review the accomplishments and lessons learned of the members of the Refine 365 Keto community during 2019! The year brought health challenges and successes and new insights into the ketogenic diet. Members of our Refine 365 Keto program have posted pictures and narratives of their weight loss, improved health, or new sense of vitality, while sharing the ups and downs of their ketogenic diet throughout the year. Here is a look at some of the highlights from 2019.
Success Stories
One of the most inspiring aspects of the Refine 365 Keto community is the sheer number of documented success stories that have been posted there over the past year as members from all over the world have reported their remarkable transformations – from struggling with weight loss and health problems to achieving their noted goals and enjoying improved health and wellbeing.
Another member, Sarah, lost more than 50 pounds post-keto with the Refine 365 Keto programme: ‘The support of the people in our community kept me on track when I otherwise wouldn’t have stayed the course.’ Sarah didn’t lose just the physical pounds. By eating right and following the advice of the group, she also gained back energy and mental clarity. Her story represents many people on many keto blogs and experiences who swear by the life-changing effects of a keto lifestyle.
A second member, John, previously suffered from high blood pressure and cholesterol, but has dramatically improved his health markers and minimised his risk for chronic disease through the Refine 365 Keto programme and lifestyle changes. He says he feels better and that, thanks to knowledge he’s gained from the community, he’s in charge of his health.
Strategies for Success
As well as the positive success stories, practices for implementing the keto lifestyle were shared within the Refine 365 Keto community. Members posted about efficient meal planning strategies, grocery shopping ideas and strategies for navigating eating-out situations on a keto diet. This helped people new to the programme get started, and also provided veteran members with fresh ideas for continuing forward.
Meal prepping has been one of our biggest strategies: If you make keto-friendly meals ahead of time, as a community member told me, you don’t have time to be cute and you always know there is food available to eat. There is also an important psychological aspect to this – meal prepping makes it harder to choose a high-carb option, helps foster a longterm commitment to the diet, and saves time.
Members have taken food-tracking to a whole new level with the use of efoods database software to keep track of macros (the macronutrient values in what they eat) and food intake itself. This allows them to keep their diets on track in ways that are finely tuned to their individual needs, make adjustments as needed to stay on course, and monitor trends that allow them to continue to achieve their goals.
Looking Ahead
With many success stories and a solid set of principles associated with the Keto diet, the community will welcome the new year by supporting each other on their health journey beyond dieting. It is obvious that most people have formed great connections and are motivated to continue their lifestyle journey with Refine 365 in 2022.
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CardioNerds (Drs. Gurleen Kaur and Richard Ferraro) and episode FIT Lead Dr. Spencer Carter (Cardiology Fellow at UT Southwestern) discuss the clinical implementation of GLP-1 receptor agonists with Dr. Neha Pagidapati (Faculty at Duke University School of Medicine). In this episode of the CardioNerds Cardiovascular Prevention Series, we discuss the clinical implementation of glucagon-like peptide-1 (GLP-1) receptor agonists. We cover the clinical indications, metabolic and cardiovascular benefits, and potential limitations of these emerging and exciting therapies. Show notes were drafted by Dr. Spencer Carter. Audio editing was performed by CardioNerds Academy Intern, student Dr. Pacey Wetstein. This episode was produced in collaboration with the American Society of Preventive Cardiology (ASPC) with independent medical education grant support from Novo Nordisk. See below for continuing medical education credit. Claim CME for this episode HERE. CardioNerds Prevention PageCardioNerds Episode PageCardioNerds AcademyCardionerds Healy Honor Roll CardioNerds Journal ClubSubscribe to The Heartbeat Newsletter!Check out CardioNerds SWAG!Become a CardioNerds Patron! Pearls and Quotes - Clinical Implementation of GLP-1 Receptor Agonists GLP-1 agonists work through a variety of mechanisms to counteract metabolic disease. They increase insulin secretion, inhibit glucagon secretion, slow gastric motility, and increase satiety to limit excess energy intake. Patients with type II diabetes and an elevated risk for atherosclerotic cardiovascular disease should be considered for GLP-1 agonist therapy regardless of hemoglobin A1c. GLP-1 agonists offer significant ASCVD risk reduction even in the absence of diabetes. Newer data suggest a significant reduction in cardiovascular events with GLP-1 agonist therapy in patients who are overweight or obese and have a prior history of heart disease. GLP-1 agonists should generally be avoided in patients with a history of medullary thyroid cancer or MEN2. As these medications slow gastric emptying, relative contraindications include history of recurrent pancreatitis and gastroparesis. GLP-1 agonists should be initially prescribed at the lowest dose and slowly uptitrated to avoid gastrointestinal side effects. Show notes - Clinical Implementation of GLP-1 Receptor Agonists What were the groundbreaking findings of the STEP1 and SURMOUNT-1 trials and how these impact cardiovascular wellness? The STEP1 and SURMOUNT trials demonstrated sustained clinically relevant reduction in body weight with semaglutide and tripeptide, respectively, in patients with overweight and obesity. As obesity is an important risk factor for the development of cardiovascular disease, weight reduction meaningfully contributes to cardiovascular wellness. What were the findings of the LEADER trial and their implications for patients with type II diabetes and high cardiovascular risk? The LEADER trial demonstrated a significant reduction in the rate of cardiovascular death, nonfatal MI, or nonfatal stroke in patients with type II diabetes treated with liraglutide. GLP-1 receptor agonist therapy should be considered in all patients with type II diabetes and elevated ASCVD risk regardless of A1c or current hyperglycemic therapy. What are current indications for GLP1 agonists in the context of cardiometabolic disease. GLP-1 receptor agonists should be considered in patients with type II diabetes and high ASCVD risk OR patients without diabetes who are overweight/obese and have a history of cardiovascular disease. What are important side effects or contraindications to GLP1 agents when used for cardiovascular risk reduction and wellness? GLP-1 receptor agonists should be avoided in patients with a history of medullary thyroid cancer or MEN2. Relative contraindications include recurrent pancreatitis, gastroparesis,
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Kohlenhydrate sind ein wichtiger Bestandteil einer ausgewogenen Ernährung. Sie versorgen unseren Körper mit Energie und sind in vielen Lebensmitteln enthalten. Bei einer Diät ist es oft wichtig, den Kohlenhydratgehalt der Nahrung im Auge zu behalten, um erfolgreich abzunehmen. Eine Kohlenhydrate Tabelle kann dabei helfen, den Überblick zu behalten und die richtigen Entscheidungen bei der Ernährung zu treffen.
Was sind Kohlenhydrate und warum sind sie wichtig für die Diät?
Kohlenhydrate sind eine der drei Makronährstoffe, die unser Körper benötigt, um richtig funktionieren zu können. Sie sind die Hauptenergiequelle für unseren Körper und spielen eine wichtige Rolle bei der Regulation des Blutzuckerspiegels. Bei einer Diät ist es wichtig, den Kohlenhydratgehalt der Nahrung zu kontrollieren, um das Abnehmen zu erleichtern und den Stoffwechsel zu regulieren.
Es gibt verschiedene Arten von Kohlenhydraten, darunter komplexe Kohlenhydrate wie Vollkornprodukte und stärkehaltige Gemüse, sowie einfache Kohlenhydrate wie Zucker und süße Speisen. Es ist wichtig, hauptsächlich komplexe Kohlenhydrate zu sich zu nehmen, da sie länger sättigen und den Blutzuckerspiegel stabiler halten.
Indem man eine Kohlenhydrate Tabelle verwendet, kann man den eigenen Kohlenhydratverbrauch kontrollieren und gezielt Lebensmittel auswählen, die den Gewichtsverlust unterstützen. Eine ausgewogene Ernährung mit dem richtigen Verhältnis von Kohlenhydraten, Eiweiß und Fett ist entscheidend für den Erfolg einer Diät.
Wie kann eine Kohlenhydrate Tabelle beim Abnehmen helfen?
Die Verwendung einer Kohlenhydrate Tabelle kann dabei helfen, den eigenen Kohlenhydratverbrauch zu kontrollieren und gezielt Lebensmittel auszuwählen, die den Gewichtsverlust unterstützen. Indem man die Kohlenhydrate in der Nahrung begrenzt und sich hauptsächlich auf komplexe Kohlenhydrate konzentriert, kann man den Blutzuckerspiegel stabilisieren und das Abnehmen erleichtern.
Es ist wichtig, die individuellen Bedürfnisse und Ziele zu berücksichtigen, wenn man eine Kohlenhydrate Tabelle verwendet. Jeder Mensch ist einzigartig und reagiert unterschiedlich auf Kohlenhydrate. Einige Menschen können eine größere Menge an Kohlenhydraten vertragen, während andere empfindlicher sind und weniger Kohlenhydrate konsumieren sollten.
Einige Lebensmittel, die reich an Kohlenhydraten sind, können auch andere wichtige Nährstoffe enthalten, die für den Körper wichtig sind. Es ist wichtig, auf eine ausgewogene Ernährung zu achten und nicht nur den Kohlenhydratgehalt der Nahrung im Auge zu behalten. Eine Kohlenhydrate Tabelle kann dabei helfen, die richtigen Entscheidungen bei der Ernährung zu treffen und den Körper mit allen wichtigen Nährstoffen zu versorgen.
Tipps zur Verwendung einer Kohlenhydrate Tabelle
Um die Kohlenhydrate in der Nahrung zu kontrollieren und gezielt Lebensmittel auszuwählen, die den Gewichtsverlust unterstützen, ist es wichtig, eine Kohlenhydrate Tabelle konsequent zu verwenden. Hier sind einige Tipps, wie man eine Kohlenhydrate Tabelle effektiv nutzen kann:
1. Führen Sie ein Ernährungstagebuch, um den eigenen Kohlenhydratverbrauch zu verfolgen und zu analysieren.
2. Achten Sie auf versteckte Kohlenhydrate in Lebensmitteln, wie z.B. in Soßen, Dressings oder verarbeiteten Lebensmitteln.
3. Wählen Sie hauptsächlich komplexe Kohlenhydrate, wie Vollkornprodukte, Hülsenfrüchte, Obst und Gemüse.
FAQ zur Kohlenhydrate Tabelle
Was sind Kohlenhydrate?
Kohlenhydrate sind eine wichtige Energiequelle für den Körper und in vielen Lebensmitteln enthalten. Sie bestehen aus Zucker, Stärke und Ballaststoffen.
Wie helfen Kohlenhydrate beim Abnehmen?
Die richtige Auswahl und Kontrolle der Kohlenhydrate in der Ernährung kann den Gewichtsverlust unterstützen, indem sie den Blutzuckerspiegel stabilisieren und den Stoffwechsel regulieren.
Wie kann man den eigenen Kohlenhydratverbrauch kontrollieren?
Durch die Verwendung einer Kohlenhydrate Tabelle kann man den eigenen Kohlenhydratverbrauch kontrollieren und gezielt Lebensmittel auswählen, die den Gewichtsverlust unterstützen.
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