Trusted Tips and Resources

Trusted Tips & Resources

Trusted Regina partner shares tip on avoiding troublesome carbs

Simple Carbs Wreak Havoc 

Avoiding troublesome carbs isn’t as simple as saying no to donuts and cake. A piece of white toast and jam at breakfast can be as bad as a glazed donut. If it’s made of white flour it may as well be sugar, given the way it acts in your body. Even orange juice is mostly sugar. 

Start your day with any of these or similar carbs and you set your body up for sugar plunges throughout the day. Your energy and hunger will spike and dip that will keep food foremost in your mind as you go about your business. Your cravings will dictate what you eat for the rest of the day.

Why are simple carbohydrates such a concern? Your body quickly converts them into glucose, a sugar your body relies on for energy. The faster and higher a serving of food raises glucose levels in the blood, the higher it’s glycemic load. There’s nothing wrong with glucose-unless a huge amount hits your bloodstream at once.

Desperate Hunger

A sudden spike in glucose causes the body to turn out a flood of insulin to move all the sugary stuff out of the bloodstream and into cells. The insulin works, and works fast, sending blood glucose levels crashing. The spike-and-plunge cycle can suppress hormones that help control hunger, tricking your body into thinking that it needs more calories. That’s the reason you feel hungry again within a couple of hours of eating a high-carb meal.

The energy rush you get from a big bowl of sugary cereal or a sandwich on a white bun can feel like energy crash after your glucose levels have simply returned to normal. The sense that all your energy has been pulled out from under you often makes people grab a soda or an energy drink. That’s right most likely your brain will steer you towards more sweet, simple carbohydrate. Then the whole process begins again.

A Bulging Belly 

The body is like it’s a 24 hour supply of glucose on hand in the bloodstream to meet immediate demands for energy. But a morning bagel supplies far more quick energy then you’ll need to get from your car,  to work and sit at your desk until lunchtime.  The rest of the glucose is set off for long-term storage as fat and a lot of it ends up in your abdomen as a heart threatening visceral fat.

Inflamed Arteries

Remember that healthy arteries are your body’s best offence against heart disease and heart attacks. A steady diet of bad carbs put those arteries at risk, in part because it raises insulin levels. An Unfortunate characteristic of insulin is that, like sugar, it is mildly corrosive to artery walls.  In the amounts that most people need to process a normal amount of glucose, the corrosiveness isn’t much of a problem. But repeated spikes in insulin levels cause a lot of wear and tear on arteries that can lead to inflammation and narrowed blood vessels.  

When you consume too many bad carbs for days and weeks and months and years the problem gets bigger. That’s because in some people, insulin stops doing its job as well as it once did, and the pain Christmas generate more and more of the hormone to handle even small amounts of blood sugar. This is known as insulin resistance and early stage of type 2 diabetes.  More insulin equals even more artery damage.  

Bad Marks on your Cholesterol Tests

One hallmark of a high carb diet is that it elevates triglycerides, blood fats that have been linked to high your risks of heart problems and diabetes. High triglycerides are also one of the five indications of metabolic syndrome, along with insulin resistance, belly fat, high blood pressure and low levels of “good” HDL cholesterol.  

When you begin eliminating the bad carbs and start eating the right ones, almost overnight,  the dangerous dynamics in your arteries shift. 
Hope that you found this helpful.  

Trusted Regina weightloss and healthy lifestyle partner share a tip on your Vision

Focus on what you can do to change your life as you see fit.

A Vision statement  can help keep you on your path

There are always reasons that people want to lose weight and it is never to just look good.  It is for health, get back that sense of control, gain confidence or even just have a better quality of life.  You have to figure out why it is important to you.  The number on the scale should honestly not be important.  We need to get past how that number defines us as people and as our accomplishments.

There are always reasons that people want to lose weight and it is never to just look good.  It is for health, get back that sense of control, gain confidence or even just have a better quality of life.  You have to figure out why it is important to you.  The number on the scale should honestly not be important.  We need to get past how that number defines us as people and as our accomplishments.

If you are like everyone else you believe that losing weight will make life easier for you and then you can really live it like you always wanted to.  We know that is not true.  We need to do it for a solid reason of why. And the “why” will be different for each person.  It could be to help fix medical problems or prevent them.  Trying to live longer to see the grandchildren grow.  Have more strength and ability to do activities.  It could be just the confidence to walk into a crowded room and when people turn to look at you, you don’t want to scream “don’t look at me”, you want scream “you think this side looks good you should take at look at this.”  as you spin in circles.

But whatever your reasons to be losing weight they have to be yours!  There is one thing that will help you achieve that goal, it is the small goals to get there but the main goal has to be kept in your sights.  Keeping your motivation long term it is hard but the end results are always worth it.

People always lose sight of the final goal.  We are always so worried about what is on the scale and the drama of the ups and downs.  When you focus on that, you start stressing about it and it makes you an emotional mess.  Hello to emotional eating.

We always believe that you need to lose weight before you can do anything else.  When you reach your goal weight you being lighter doesn’t solve the problems or the situations that you thought your weight loss would “cure”.  Which then makes us go back to our old ways.  If you think that this will be solution to all your problems, think again. If you don’t change your ways and stop worrying about how much weight you have lost on your weigh in days.  You lose the reason of why you started on this journey.

Something I recommend is to set up a Vision Statement.  Your statement should tell you WHY you want to lose weight.  And WHY your efforts to succeed is worth it.  It can have general elements (feeling good about yourself), but the big picture should be more specific.    You can do this if you ask yourself questions like:
What would my “perfect” day look like. Explain everything in that day, from the time you get up, to what happens during the day, to going to sleep.  Have what you will eat, who you will spend the day with.  You should even put down how you will handle any speed bumps that you may have in your daily life. 

What are my personal morals/values,(family, interest, career, success, strength, friendships, giving to others, etc.) What do I want my life to show? You should rank these morals/values  as if you had to choose between them at any given moment.
What do I want my life to look like in 1-5 years? You need to explain what you want to be doing, the kind of things you want to take on, how you want to see yourself, etc.

This vision statement can help keep you on your path.  It should have Inspiration and Direction on how to get there.  These questions are just to get you thinking.  Your vision can include your beliefs and a question of “Why is losing weight is so important in my life goals?”.

Your vision statement should tell you what else needs to change within yourself and your life to get you to where you want to be.  And I am talking besides your weight!!  And don’t be surprised that your statement will take on a new direction as you start to change.  I am not telling you to get down on the way things are now.  Focus on what you can do to change your life as you see fit. 

Be kind to Yourself!!

We strive to help you change unhealthy eating habits, identify triggers for over-eating, educate you regarding the best way to eat right and support your new lifestyle changes. We ensure that YOUR journey to weightloss is a happy and healthy one by celebrating every step of the way.

Trusted Regina shares their delicious BLT "Potato" Salad recipe

We're sharing a recipe for delicious BLT "Potato" Salad, a twist on a traditional potato salad. Its great for the BBQ season.

BLT "Potato" Salad

1 medium cauliflower, cut into bite-size pieces, about 20 ounces 
1 cup mayonnaise 
3 tablespoons sugar free sweet pickle relish 
2 tablespoons Dijon mustard 
1 tablespoon fresh parsley, chopped 
3/4 teaspoon salt 
3/4 teaspoon pepper 
1 tablespoon granular Splenda or equivalent liquid Splenda 
1 cup grape tomatoes, halved, about 5 ounces 
1/2 small red onion, minced, about 3 ounces 
3 hard boiled eggs, chopped 
4 pieces bacon, cooked and crumbled 
Lettuce leaves


Place the cauliflower in a casserole with one tablespoon of water. Cover and microwave on HIGH for 6-7 minutes, stirring after 3 minutes. Let stand 5 minutes.

Meanwhile, blend the mayonnaise, relish, mustard, parsley, salt, pepper and sweetener in a large bowl; set aside. When the cauliflower is ready, drain it well then add it to the mayonnaise mixture. To the same bowl, add the tomatoes, onion and eggs, tossing gently until blended. Cover and chill at least 3 hours. Stir in the bacon just before serving. Serve on lettuce leaves.

Makes 8-10 servings 

Per 1/8 Recipe: 275 Calories; 26g Fat; 6g Protein; 7g Carbohydrate; 2g Dietary Fiber; 5g Net Carbs 
Per 1/10 Recipe: 220 Calories; 21g Fat; 4g Protein; 6g Carbohydrate; 2g Dietary Fiber; 4g Net Carbs

Trusted Regina partner shares important information on obesity

There are many reasons that we are overweight and obesity resulting in health issues. 


There are many reasons that we are overweight and obesity resulting in health issues.  

  • Lifestyle behaviors (such as eating habits and exercise) can radically affect a person’s weight. Overweight is caused from an imbalance—eating too many calories and not getting enough exercise. 
  • More calories IN than OUT over time = weight gain
  • More calories OUT than IN over time = weight loss
  • One pound of fat is equal to about 3,500 calories.
  • Stress can cause eating behavior and can cause overeating, and craving for foods usually high in sugar and fat. Stress eating can be a reason for weight problems.


The environment in which an individual lives and works is a major factor in the development of obesity. For example: 
  • A person may choose not to walk to the store.
  • Fast food restaurants are easy and on your way home from work.
  • Someone may not know how to create healthy meals.
  • Someone may snack on high in sugar and fat food rather than make healthy choices.


  • Cultural background can influence weight and food choices. Foods specific to their cultures and regions of the country may be higher in fat and salt than foods from other areas.
  • The affordability, availability of foods and ingredients, causes immigrant families to retain or discard certain traditional foods.  They will start to eat like the rest of the American culture.  This change can lead to obesity.

  • Family gatherings offer large amounts of food and alcohol, and the opportunity to socialize as well as overindulge in less-than-healthy options.
  • All fast food restaurants in America have “super-size” food.
  • Lower income families are more likely to be overweight and it is usually because “junk food” is less expensive then healthy foods.


  • Technology has led to more time spent in front of T.V and/or computers rather than physical activity.
  • Commercials exposure us to food advertising.
  • Genetics can play a role in obesity. However, genes do not always predict future health. Genes and behavior are both necessary for a person to be overweight. While genes can make one susceptible to becoming overweight, outside factors (such as lots of food supply or little physical activity) play a much larger role in the development of obesity than genes. 

Other Factors:
  • Some illnesses lead to obesity and weight gain like polycystic ovary syndrome.
  • Drugs, such as steroids, some antidepressants, and medications used to treat psychiatric illnesses or seizure disorders, also may cause weight gain.
  • Poor sleep quality may lead to weight gain over time. Sleep apnea may lead to daytime sleepiness and make it much harder for an individual to begin or sustain an exercise program.

Ideas to help you succeed this summer on your journey to weight loss

Here are some ideas to help you succeed this summer:

Turn off the electronics 

If you focus on what you are in eating you will have better success. 

Studies have shown that people who eat watching TV or playing video games have no idea if they were satisfied with the food they just ate.

Drink Smart

After a long hot day, it’s really is easy to down a few frozen margaritas.  As we all know that is a lot of calories.  If you really want a drink try a vodka and soda.  

When a drink doesn’t take like a Slurpee you are more likely to drink it slower so you are taking in fewer calories.

Have A Good Sleep

Studies have shown that if you sleep less you lose less fat and generally feel more hungry.

Eat Spicy Foods

Studies have also shown that eating spicy foods help speed up your metabolism.  Things like chili peppers.  They also say that spicy foods can help trigger the feeling of full in comparison to bland foods.

Plan Your Meals Ahead Of Time

If you plan your meals you are more likely to stick to your diet to help you reach your goals.

Flaunt What You Got

When it is getting warmer out show more skin.  When you wear loose fitting clothes you are more likely to eat more

Stay Motivated

It is so easy to forget to eat healthy, working out and the reason why you started on this journey.  You need to always remind yourself why you are doing this.

Drink Coffee

Studies show that caffeine speeds up metabolism.  Just remember that is coffee without sugary syrups.

Hope that you found this helpful. 


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