The ketogenic diet, often simply referred to as “keto,” has taken the world by storm, sparking curiosity and debate. But what exactly is this trendy eating approach, and how does it work? Let’s delve into the world of keto, separating fact from fad and exploring its potential benefits, drawbacks, and suitability for you.

The Core Concept: Shifting into Fat-Burning Mode

The ketogenic diet is a low-carbohydrate, high-fat eating plan. It drastically restricts carbohydrate intake, aiming to put your body into a metabolic state called ketosis. In ketosis, your body shifts its primary fuel source from glucose (derived from carbohydrates) to ketones, produced by the liver from breaking down fat.

The How-To: Embracing the Keto Lifestyle

The keto diet typically involves:

  • Severely limiting carbohydrates: This often translates to less than 50 grams of carbs per day, primarily from non-starchy vegetables.
  • Increasing fat intake: Aiming for 70-80% of daily calories from healthy fats like avocado, nuts, seeds, and olive oil.
  • Moderate protein intake: Consuming around 20-25% of daily calories from protein sources like meat, fish, and eggs.

The Potential Benefits: A Glimpse into the Keto Advantage

Proponents of the keto diet highlight a range of potential benefits, including:

  • Weight loss: By restricting carbs and prompting your body to burn fat for fuel, keto may lead to initial weight loss. However, long-term effectiveness and sustainability require further research.
  • Improved blood sugar control: Keto can be beneficial for individuals with type 2 diabetes, as it can help regulate blood sugar levels.
  • Reduced risk of certain health conditions: Some studies suggest that keto may offer benefits for managing conditions like epilepsy and polycystic ovary syndrome (PCOS). However, more research is necessary to confirm these claims.

The Cautions: Weighing the Keto Drawbacks

While keto may hold some promise, it’s crucial to consider potential drawbacks:

  • Nutritional deficiencies: Restricting food groups can lead to deficiencies in essential vitamins and minerals if not carefully managed with nutrient-dense foods and potential supplementation.
  • Side effects: The initial transition to ketosis can cause flu-like symptoms like fatigue, headaches, and constipation. Long-term safety and potential health risks, particularly for individuals with pre-existing conditions, require further investigation.
  • Sustainability concerns: The restrictive nature of the keto diet can be challenging to maintain long-term, potentially leading to yo-yo dieting and hindering the development of healthy, sustainable eating habits.

Is Keto Right for You? Consulting with a Healthcare Professional

The keto diet is not a one-size-fits-all approach. It’s essential to consult with a healthcare professional or registered dietitian before embarking on this dietary journey. They can assess your individual needs, health status, and goals to determine if keto is a safe and appropriate option for you.

Remember: Fad diets are rarely a sustainable solution for long-term health and well-being. Focus on building a balanced, nutrient-rich eating pattern that aligns with your individual needs and preferences, and prioritize healthy lifestyle habits for lasting results.

At SwiftSlim we not only help our patients with their weight loss goals, but we also promote and help them form positive and healthy habits. You’ll not only lose those unwanted pounds but also establish a firm foundation for a brand-new lifestyle.
Ready to lose weight and keep it off for good? To schedule a consultation, click here.

Navigating the world of nutrition can feel overwhelming, especially with all the buzzwords and jargon thrown around. One term you might encounter frequently is “macros,” short for macronutrients. But what exactly are they, and how can counting them impact your health and wellness?

Demystifying the “Macro” Universe:

Macronutrients are the big three of your dietary needs: proteins, carbohydrates, and fats. They provide the building blocks your body needs for energy, growth, and repair. Each macro plays a distinct role:

  • Proteins: The building blocks of muscles, enzymes, and hormones.
  • Carbohydrates: Your body’s primary source of energy, fueling cells and brain function.
  • Fats: Essential for hormone production, insulation, and nutrient absorption.

Why Count Macros?

While traditional calorie counting focuses on total energy intake, counting macros offers a more nuanced approach. It allows you to:

  • Tailor your nutrient intake to your individual needs: Whether you’re aiming for weight loss, muscle gain, or improved athletic performance, specific macro ratios can support your goals.
  • Gain awareness of food composition: Understanding the macro breakdown of different foods helps you make informed choices and build balanced meals.
  • Boost healthy eating habits: Focusing on nutrient-rich sources of each macro encourages you to prioritize whole foods over processed options.

The Counting Game:

Ready to dive into the world of macro counting? Here’s a basic guide:

  1. Determine your individual needs: Consider your age, activity level, and health goals to calculate your ideal macro ratios. Online calculators or consultations with registered dietitians can help.
  2. Track your food intake: Choose an app, spreadsheet, or journal to log the grams of protein, carbs, and fats in each meal and snack.
  3. Aim for your target ratios: Throughout the day, strive to meet your personalized macro goals while enjoying a variety of delicious and nutritious foods.

Remember:

  • Macros are a tool, not a restriction: Don’t obsess over every bite. Flexibility and intuitive eating are key to long-term success.
  • Consult a professional: If you have underlying health conditions or specific dietary needs, seek guidance from a registered dietitian for personalized recommendations.

Embrace the Macro Mindset:

Counting macros can be a valuable tool for understanding your nutrition needs and making informed food choices. By focusing on a balanced intake of these essential nutrients, you can fuel your body for optimal health and well-being. Remember, knowledge is power – so empower yourself with the understanding of macros and embark on a journey towards a healthier, happier you!

Our SwiftSlim program is personally designed around our patient’s specific body composition and metabolism. In fact, we promise you will lose approximately 20-30 pounds when all is said and done. Our approach is safe, healthy, drug-free, and non-invasive.

Ready to lose weight and keep it off for good? To schedule a consultation, click here.

Water. It’s simple, it’s essential, and it’s often overlooked. But did you know that adequate water intake plays a crucial role not only in weight loss but also in your overall health and well-being? Let’s dive into the fascinating world of water and explore how staying hydrated can empower your journey towards a healthier you.

Hydration and Weight Loss: A Powerful Partnership

While water itself doesn’t directly burn fat, it acts as a symphony conductor, orchestrating various bodily functions that can aid weight loss. Here’s how:

  • Boosts Metabolism: Studies suggest that even mild dehydration can slightly decrease your metabolism, impacting calorie burning. Drinking water can help your body function optimally, potentially leading to a modest increase in metabolism.
  • Curbs Cravings: Sometimes, thirst can be mistaken for hunger. Staying hydrated can help you feel fuller for longer, reducing the urge to overeat and aiding in portion control.
  • Aids Digestion: Water is essential for proper digestion and nutrient absorption. It helps break down food, prevent constipation, and keep your digestive system running smoothly, which can contribute to a healthy weight and overall well-being.

Beyond Weight Loss: The Ripple Effect of Hydration

The benefits of water extend far beyond the realm of weight loss. Here are some additional reasons to prioritize staying hydrated:

  • Brainpower Booster: Studies indicate that dehydration can affect cognitive function, memory, and mood. Drinking water helps your brain function optimally, keeping you sharp and focused throughout the day.
  • Energy Enhancer: Feeling sluggish? Dehydration can be a culprit. Proper water intake helps transport nutrients throughout your body, keeping you energized and powering you through your daily activities.
  • Healthy Skin: Water is essential for maintaining skin health and elasticity. It helps flush out toxins and keeps your skin looking healthy and radiant.

How Much Water Do You Need?

The “eight glasses a day” rule is a general guideline, and individual needs can vary based on factors like activity level, climate, and overall health. A good starting point is to aim for half your body weight in ounces of water daily. For example, if you weigh 150 pounds, aim for 75 ounces of water each day.

Tips to Stay Hydrated:

  • Carry a reusable water bottle and sip throughout the day.
  • Flavor your water with fruits, herbs, or cucumbers for a refreshing twist.
  • Set reminders on your phone or use a hydration app to stay on track.
  • Choose water over sugary drinks whenever possible.

Remember: Your body is a unique ecosystem, and listening to its needs is key. Pay attention to your thirst cues and adjust your water intake accordingly. By prioritizing staying hydrated, you’re investing in a healthier, happier, and more energized you. So, raise a glass to water – your ultimate weight loss and wellness companion!

At SWIFTSlim, we believe that your weight loss dreams can become reality, with the right program. This is why our team is dedicated to understanding the health and wellness goals of our patients, to ensure success; not only for your body to feel better, but your mind, as well. 
Ready to lose weight and keep it off for good? To schedule a consultation, click here.

Conquering hunger pangs and staying energized throughout the day doesn’t have to mean sacrificing your health. Ditch the sugary treats and processed snacks that leave you crashing later. Instead, fuel your body with delicious and nutritious options that satisfy your cravings and keep your energy levels soaring.

Here are 10 healthy snack ideas that tick both the taste and well-being boxes:

1. Protein & Fiber Duo: Apple Slices with Nut Butter:

This timeless combination offers the perfect balance of sweetness and satisfaction. Apples provide fiber and natural sugars for sustained energy, while nut butter is packed with protein and healthy fats to keep you feeling full. Experiment with different nut butters like almond, peanut, or even sunflower seed butter for added variety.

2. Creamy Delight: Greek Yogurt with Berries and Chia Seeds:

Indulge in a guilt-free treat with Greek yogurt, a protein and calcium powerhouse. Top it with antioxidant-rich berries and chia seeds, bursting with omega-3 fatty acids and fiber, for a satisfying and nutritious snack.

3. Powerhouse Combo: Hard-boiled Eggs with Edamame:

Eggs are a protein champion, offering essential nutrients to keep you energized. Pair them with edamame, a plant-based protein source rich in fiber, for a snack that keeps you satiated and fueled.

4. Crunchy & Creamy: Carrot Sticks with Hummus:

This classic snack offers a satisfying textural contrast. Carrots are low-calorie and rich in vitamins, while hummus provides protein and healthy fats, making it a well-rounded and delicious choice.

5. Trail Mix Magic:

Craft your own personalized trail mix with a blend of nuts, seeds, dried fruit, and dark chocolate. This snack offers a mix of protein, healthy fats, fiber, and antioxidants, ensuring you stay energized and satisfied.

6. Tropical Twist: Cottage Cheese with Pineapple:

For a light and refreshing snack, combine protein-rich cottage cheese with slices of vitamin C-packed pineapple. This sweet and creamy combination is perfect for a hot day or post-workout recovery.

7. Avo-licious Toast: Whole-wheat Toast with Avocado and Tomatoes:

Fuel your body with complex carbohydrates from whole-wheat toast, healthy fats and fiber from avocado, and vitamins from fresh tomatoes. This satisfying snack provides sustained energy and essential nutrients.

8. Crunchy Delight: Roasted Chickpeas:

Whip up a batch of roasted chickpeas for a protein-packed and flavorful snack. Season them with your favorite spices for a satisfying crunch and enjoy the guilt-free indulgence.

9. Frozen Refreshment: Frozen Grapes:

Craving something sweet and satisfying? Look no further than frozen grapes! These naturally sweet treats are refreshing and portion-controlled, making them a healthy alternative to sugary snacks.

10. Homemade Energy Boosters: Energy Bites:

Craft your own energy bites with a mix of dates, nuts, seeds, and other healthy ingredients. These portable snacks are packed with nutrients and provide a convenient energy boost whenever you need it.

Remember, even with healthy snacks, moderation is key. Listen to your body’s hunger cues and enjoy these options in reasonable portions. By making smart snack choices, you can conquer cravings, stay energized, and fuel your body for a healthy and active lifestyle!

Many struggle with establishing new healthy habits, but the good news is that SwiftSlim can help you achieve your 2024 goals this new year! We offer a unique weight loss program personalized to the needs of each patient. Our approach guarantees that you won’t only shed unwanted weight, but also keep it off for good this time!
Ready to lose weight and be healthier in the process? To schedule a consultation, click here.

Navigating the world of weight loss can feel like sprinting through a maze blindfolded. On one hand, you have a million and one “miracle cures” promising instant results. On the other, conflicting information leaves you questioning everything. Well, fear not, fellow health warriors! Today, we’re busting open five commonly held weight loss myths, empowering you to make informed choices for a healthier you.

Myth #1: Carbs are the enemy. The truth? Carbs are not created equal. Refined carbs like white bread and sugary treats spike your blood sugar and leave you craving more. However, whole grains, fruits, and vegetables are packed with fiber and essential nutrients, keeping you fuller for longer. Focus on complex, unprocessed carbs for sustained energy and weight management.

Myth #2: Skipping meals is a shortcut to skinny. This couldn’t be further from the truth! Depriving your body of regular fuel throws your metabolism into disarray, making you more likely to overeat later. Aim for balanced meals throughout the day to keep your energy levels stable and cravings at bay.

Myth #3: Exercise = license to indulge. While exercise is crucial for overall health and weight management, it doesn’t give you free rein to indulge in unhealthy treats. Remember, the key is still calorie balance. Think of exercise as a bonus fat-burner, not an excuse to overeat.

Myth #4: Spot reduction is possible. Sorry, folks, but you can’t target belly fat with crunches alone. Fat loss happens holistically, and while certain exercises strengthen specific muscles, they won’t magically melt fat from just one area. Embrace a full-body fitness routine for overall toning and improved health.

Myth #5: Water is the ultimate weight loss potion. Water is undoubtedly essential for health, but it’s not a magic bullet for weight loss. While staying hydrated can boost your metabolism and help you feel fuller, sustainable weight loss requires a multifaceted approach, including healthy eating and regular exercise.

Remember, weight loss is a journey, not a destination. Ditch the quick fixes and fad diets, and focus on building sustainable, healthy habits you can enjoy for life. Consult with a registered dietitian or healthcare professional for personalized guidance and support. Let’s ditch the diet drama and focus on making lasting, healthy changes!

SWIFTslim is here to help you bust those myths and help you get started on your wellness journey. Our program is personally designed around our patient’s specific body composition and metabolism. In fact, we promise you will lose approximately 20-30 pounds when all is said and done. Our approach is safe, healthy, drug-free, and non-invasive.

Ready to lose weight and keep it off for good? To schedule a consultation, click here.

Exercise and dieting are key to losing weight. As those pounds come off, you won’t only look your best.

Exercise and dieting are key to losing weight. As those pounds come off, you won’t only look your best, but you’ll feel amazing, too. While fitting into your old pair of jeans and a boost to your self-esteem are great, there’s also a plethora of other health benefits to weight loss.

1. A Decrease In Pain

Most people are motivated to shed extra pounds to look better; however, feeling healthier should also be a wellness goal. Excess weight places pressure on a person’s joints. In fact, those who are overweight increase their chances of developing arthritis, which can cause daily pain from simply doing routine tasks. 

Taking off a mere 10 pounds can release 40 pounds of pressure on your knees. When you lose weight, you can move around faster and easier, with far less daily pain, making life that much more enjoyable!

2. Decrease Your Risk Of Cancer

While some risk factors of cancer, like genetics, can’t be controlled, maintaining a healthy weight can decrease your chance of developing the condition. Being overweight has been linked to about 11 percent of cancers in females and five percent in males. In addition, obesity enhances the risk of pancreatic, liver, and breast cancer.

3. All-Natural Energy Booster

Carrying extra weight can simply be exhausting. However, when you eat properly and exercise, this naturally boosts your energy. In fact, physical activity helps the body produce more mitochondria, which are cells that create energy from the oxygen you breathe and the food you consume. As such, an increase in mitochondria means an enhanced supply of energy to help you tackle everything life throws your way on a daily basis!

4. Reduced Risk Of Stroke

The added weight you carry around is connected to high blood pressure, placing your body’s arteries under continual stress. The risk of a stroke is 64 percent higher for obese individuals and 22 percent higher for those who are overweight, versus individuals with a normal BMI. 

5. Your Heart Health

Speaking of your arteries, weight loss decreases the pressure placed on these blood vessels, and this also helps the heart when it comes to pumping blood. The end result not only includes lowering your blood pressure but also your cholesterol, which decreases the chances of heart disease.

6. Insulin Sensitivity & Type 2 Diabetes

Losing weight is one way to help with insulin sensitivity and type 2 diabetes. The adipose tissue is connected directly to inflammation and can inhibit the body’s insulin from maintaining blood sugar levels. Even losing simply a conservative amount, like five percent of your body weight, can help keep insulin and sugar levels at a healthy number.

7. Mental Health Improvements

Losing weight isn’t only good for your physical health, but mental health, too. Past research reveals that over 40 percent of obese people have depression, although it’s important to note that people who aren’t obese can also deal with this debilitating condition. Still, physical activity helps release endorphins, chemicals in your body that elicit positive feelings. Even losing a small amount of weight can tremendously improve a person’s mood

Many people struggle with weight loss when left to their own devices. The diet and exercise industries make billions each year, as many look for a long-lasting solution to this common issue. The good news is that SwiftSlim can help. We offer a unique weight loss program personalized to the needs of each patient. Our approach guarantees that you won’t only shed unwanted weight, but also keep it off for good this time!
Ready to lose weight and be healthier in the process? To schedule a consultation, click here.

With the new year fast approaching, many are currently taking a crack at compiling their New Year’s resolutions.

With the new year fast approaching, many are currently taking a crack at compiling their New Year’s resolutions. Still, a Forbes Health survey states these tend to last for only two to four months before individuals give up or forget about them. 

What if there was a way to stay on track and make 2024 different?

It’s no secret that maintaining a healthy lifestyle by getting active and eating a balanced diet is not only good for the body but your mind, too. Add in getting enough sleep at night, trying to decrease stress, and drinking in moderation and you could be living your best life. 

With that all being said, it’s challenging to create new healthy habits to reach your wellness goals, especially when you experience normal setbacks. It can feel frustrating, as if these goals are unattainable, and that you’ll be stuck in this “rut” like this for the rest of your life.  

The good news is, there are certain strategies at your fingertips. On the cusp of a new year with new resolutions, here are some ways you can develop healthy habits (and stick with them) throughout 2024. 

1. Identify Your Habits

Repetitive behaviors, whether good or bad, can make a person feel “comfortable”. Sometimes habits are automatic because they’ve been engrained in our daily lives for so long. If you want a healthier lifestyle in 2024, you need to truly look at the habits you want to change. It’s more than just “eating healthy and exercising”; this could include quitting smoking, getting better sleep, or limiting your alcoholic intake. 

Are there behaviors or patterns that “trigger” certain “bad” habits? Do you find it hard to fall asleep at night because you are possibly scrolling on your phone before bed, instead of reading a book or journalling? Maybe you need to go to bed earlier? Do you tend to binge on chips while watching television at night without realizing it? Maybe some meal prep with chopped-up veggies and hummus in the fridge would help?

2. Set Reasonable Goals & Make A Plan

As the old saying goes, fail to plan, plan to fail. The first step in this strategy is to set both short- and long-term goals. If a new habit you want to establish is exercising more, then start with finding an activity you love, and set a small, “doable” goal, weekly. For example, if you want to fit in 30 minutes of walking or jogging daily, aim to start doing this once or twice a week. Once you are able to set that in stone for a month, increase the frequency to three or four times, weekly, if possible. Working around your current schedule you may find waking up 30 minutes earlier each day in the morning is the best way to achieve this short-term goal; perhaps doing so at lunch is what works. Try different times and scenarios to see what fits best with your lifestyle. Setting reasonable short-term goals and working your way up will also give you the confidence to go to the next level.

3. Be Accountable

While creating new habits can feel fun and rewarding, there will be times when obstacles arise. How you deal with this is often the difference between success and failure.

Keeping a journal can offer perspective and accountability, especially if these healthy new habits include diet and exercise. From a computer program to a mobile app or just a good old-fashioned paper journal, when you record things like exercise routines, diet, sleep patterns, etc. then you can identify when you aren’t on track and potentially the reasons why, so you can come up with viable solutions for when you “fall off” the wagon. 

4. Don’t Be Too Hard On Yourself

Establishing new healthy habits isn’t easy, and you should be proud of wanting to change. Still, obstacles will come your way, so, it’s important that you be patient with yourself, and realize that Rome wasn’t built in a day. From work and family stress to finances and so much more, life happens, and things can get chaotic, setting you off your beaten path. 

Spoiler alert: it’s okay to fall off track, it just means you’re human. The key is that when this happens, to jump back onto the road you were on by simply picking up where you left off. This doesn’t mean that if you fall off the wagon one night during the week (or for a couple of days) you have to wait until Monday for a “start fresh”. Every day offers itself a new opportunity for change. Keep going, the end result will be worth it.

Many struggle with establishing new healthy habits, but the good news is that SwiftSlim can help you achieve your 2024 goals this new year! We offer a unique weight loss program personalized to the needs of each patient. Our approach guarantees that you won’t only shed unwanted weight, but also keep it off for good this time!
Ready to lose weight and be healthier in the process? To schedule a consultation, click here.

It’s the most wonderful time of the year; except when it comes to your health and wellness goals!

It’s the most wonderful time of the year; except when it comes to your health and wellness goals! From holiday baking to shopping, indulging with both food and bevies during parties, not to mention all the time spent decorating and wrapping; the holiday season can be a busy time and that makes it challenging to stay focused on maintaining your healthy lifestyle.

You’ve come a long way in establishing some positive habits throughout the year, and the last thing you want to do is jeopardize the hard work you put in when December rolls around. Naturally, you want to embrace this time of year and celebrate with family and friends; however, not at the risk of undermining all your efforts. Not to worry, there is a way you can still deck all those halls, without completely blowing your healthy lifestyle out to the North Pole.

Aim For Balance

You don’t have to ditch the idea of holiday fun, and you also don’t have to throw your healthy lifestyle out the window, either. There are many out there that follow the “golden” 80/20 rule, in December (and even all throughout the year). That is, aim to eat 80 percent healthy, but allow for some treats (20 percent) as well! This ideology can be adapted for when you are at a party, during Christmas dinner, or even at work (co-workers just love to share yummy dishes at the office during the holidays). Either way, attempting this 80/20 mindset can help you stay on track with your health and wellness goals during the holiday season, and the rest of the 12 months out of the year.

Fail To Plan, Plan To Fail

Make sure you have a concrete plan as the season approaches. If you have a holiday party coming up, ensure you are reaching for healthier options during the day prior to the big event. Continue to schedule your workout routines around your holiday plans and stay as active as possible. Have a positive mental mindset before holiday lunches, dinners, and parties. Make sure to reach for healthier options before you dive into sweet treats, by choosing to graze the fruit and veggie trays before the dessert table. Lastly, if you are bringing something to an event or potluck, organize a healthy dish. You’ll ensure you have a solid choice to choose from, and others who are on the same journey will appreciate the option.

Make It A Silent Night

Make sure you are getting the proper amount of sleep during the season. Easier said than done with all that’s going on; however, getting the right amount of shut-eye will not only ensure you have the energy to keep up with your busy schedule, but it will also help you remain focused, on track, and ready to tackle the holiday fun you have piled up on your plate. In addition, this time of year isn’t only about presents, candy canes, and family, it also happens to be cold and flu season. Getting the right amount of sleep will also keep your immune system in check to help fight off viruses your family and friends share during the holidays. 

Experts agree that adults should get about 7 to 9 hours of sleep each night. Getting enough ZZZs will guarantee you stay “merry and bright” all throughout the holidays.

Make New Memories By Staying Active

A big part of the holidays is family, friends, and food. But what about making new traditions that get everyone moving? Head to an outdoor skating rink, go sledding with the kids, bundle everyone up and take a long walk around your community at night to check out the Christmas light decorations in your neighborhood. Health and wellness strategies don’t always have to center around limiting yourself, you can create new memories along the way that will have a positive impact on everyone around you.

Don’t Forget Your Water

Water may be the last thing on your mind as you are running around this holiday season; however, hydration is key to not only staying on track during this festive time of year but also for your overall health. Drinking enough water is good for body function, but it also can decrease that “hunger” feeling before or after meals. In addition, drinking water while consuming alcohol can help decrease hangover symptoms. If you don’t already carry a water bottle everywhere, buy yourself a pre-Christmas gift and get one so that you have it by your side when you are holiday shopping, delivering gifts, or even when you are at home and at work.

At SwiftSlim, our team is committed to providing you with the tools you need to achieve your health and wellness goals. We also offer support, educational resources, knowledge, and expertise in achieving and maintaining a healthy lifestyle, all throughout the year!
Ready to lose weight and keep it off for good? To schedule a consultation, click here.

While we all know that a salad, loaded with fresh veggies and grilled chicken is far better.

Not all “healthy foods” are created equal, which is why “superfoods” stand above the rest. 

While we all know that a salad, loaded with fresh veggies and grilled chicken is far better than a hamburger and fries from your local fast-food chain, or yogurt with fruit is a healthier option to satisfy your sweet tooth, versus an ice cream sundae; how does what we consider a “healthy food” compare to “superfoods”?

What Are “Superfoods”?

Healthy food hits “superfoods” status when it provides:

  • High levels of nutrients;
  • Is connected to preventing illness and disease, or;
  • Is thought to provide a number of health benefits when consumed (beyond what is expected, based on its nutritional compound). 

In fact, the Merriam-Webster Dictionary defines “superfoods” as foods rich in compounds (i.e., fiber, fatty acids, or antioxidants) thought to be beneficial to an individual’s health

While superfoods have different nutritional values, overall, their benefits are linked to:

  • Helping build a strong immune system.
  • Heart health.
  • Prevention of diseases like cancer.
  • Decreasing inflammation.
  • Reducing cholesterol. 

What Makes A “Superfood” A “Superfood”

While superfoods are healthy, not all healthy foods fall under the “superfoods” label. Specifically, superfoods tend to have higher levels of:

  • Antioxidants: Organic compounds that protect cells from getting damaged and can decrease the chances of cancer, heart disease, and other illnesses or disorders.
  • Minerals: Such as calcium, iron, potassium, and other essential nutrients that help your body function at its optimum level.
  • Vitamins: While supplements are great for getting much-needed vitamins, consuming them organically through foods is a better option.

Superfoods can also be rich in:

  • Fiber: This helps reduce cholesterol, controls glucose levels in Type 2 diabetes, and prevents heart disease.
  • Healthy Fats: Also referred to as “good fats” (i.e., monounsaturated and polyunsaturated fats), which help reduce cholesterol to prevent strokes and heart disease.
  • Flavonoids: They have anti-carcinogenic and anti-inflammatory properties and are found in plants. 

What Foods Are Considered “Superfoods”

The majority of superfoods come from plants, still, some dairy and fish options are also placed under the “superfoods” umbrella. Below are some popular examples:

Avocado

Interestingly enough, this fruit contains more potassium than bananas and is rich in monounsaturated fats. Avocado toast has become a favorite breakfast option for many reasons, one of which, it offers tremendous health benefits and is a yummy way to start off your day!

Berries

According to research, berries decrease the chances of cardiovascular diseases. They offer a high level of flavonoids, and the following berries fall into the “superfoods” spectrum:

  • Blueberries
  • Acai berries
  • Cranberries
  • Raspberries
  • Goji berries
  • Tart cherries

Chia Seeds

Originating from flowering plants found in Guatemala and Mexico, they are a great source of antioxidants, proteins, and fibers, as well as minerals and vitamins like zinc, iron, magnesium, and phosphorus. They can be sprinkled in smoothies, salads, and even yogurt.

Cinnamon

The smell of cinnamon can be a comforting aroma for many, and a flavorful spice to add to any dessert; however, the health benefits it offers are plentiful by reducing not only cholesterol, but blood sugar levels, and inflammation, too. 

Leafy Greens

Dark, leafy greens are jam-packed with vitamins A, C, and E, as well as vitamin K, which is excellent for bone health, as well as heart health. There are a number of leafy greens that fall into the “superfoods category”, some include:

  • Arugula
  • Bok Choy
  • Beet greens
  • Collard greens
  • Broccoli raab
  • Dandelion greens
  • Microgreens
  • Kale
  • Mustard greens
  • Spinach
  • Chard
  • Watercress
  • Turnip greens

Garlic

It not only works as an anti-inflammatory, boosts your immune system, and is beneficial to your heart health, but it also kickstarts the flavor of any dish it is added to. Still, raw garlic is far healthier than when it is cooked; however, black garlic, fermented over time, is the best health option as it is filled with antioxidants.

Pumpkin

Not just for decoration during Halloween and Thanksgiving, pumpkins are high in zeaxanthin and lutein antioxidants that protect the eyes from aging issues like cataracts and macular degeneration. In addition, they are loaded with potassium, which helps with heart disease.

Salmon

A great source of protein, this fish favorite is also packed with omega-3 fatty acids, which reduces the risk of heart disease.

Yogurt 

This tasty treat is filled with probiotics (good bacteria), which promotes gut health. Still, yogurt is also an excellent source of protein and calcium, which helps stimulate your immune system and prevents cancer. 

At SwiftSlim we not only help our patients with their weight loss goals, but we also promote and help them form positive and healthy habits. You’ll not only lose those unwanted pounds but also establish a firm foundation for a brand-new lifestyle.
Ready to lose weight and keep it off for good? To schedule a consultation, click here.

Your metabolism converts nutrients from the food you consume into energy; however.

Your metabolism converts nutrients from the food you consume into energy; however, “metabolism” is also often referred to as your basal metabolic rate, which counts the amount of calories you burn while resting. Simply put, the higher your metabolic rate is, the more calories you burn during rest. Many things can factor into your metabolism, including diet, body size and body composition, age, sex, health status, physical activity, and possible medications you take. While you cannot “reset” your metabolic rate, there are simple lifestyle changes you can make to increase it, naturally. Below are some suggestions.

1. Add More Protein To Your Diet

Have you ever heard of the thermic effect of food (TEF)? It relates to the amount of energy used to absorb, digest, and metabolize the nutrients in a meal, and the process of consuming certain foods that can increase your metabolic rate for a few hours. Interestingly, protein causes the biggest increase in TEF. In fact, protein needs 20 to 30 percent of its usable energy to be spent for metabolism, while carbs require five to 10 percent, and fats need zero to three percent.

Adding more protein to your diet can decrease the drop related to your metabolic rate often linked to shedding fat, as it helps prevent the loss of muscle, which sometimes occurs during “weight loss” diets.

2. Getting Enough Shut-Eye

Not getting enough sleep has been directly linked to being overweight and obese. Research has also revealed that a lack of sleep affects your levels of ghrelin, the “hunger” hormone, as well as leptin, the hormone that controls how “full” you feel. This certainly makes sense, as those who suffer from sleep deprivation often have difficulty losing weight and, at times, feeling hungry for no reason. 

A recent study found that lack of sleep for four nights or more could slightly reduce how your body metabolizes fats. Sleep experts suggest that adults get between seven to nine hours of sleep each night, so simply heading to bed at a good hour can help you increase your metabolism.

3. Coffee Addicts, Rejoice!

While ensuring you have a good night’s sleep, make sure you also set the coffee timer for the next day. Studies reveal that caffeine triggers neurotransmitters to be released within the body, which help regulate the way fat is processed. 

4. Get Up & STAND UP

Research notes that excessive sitting can have detrimental effects on your body and health, for a number of reasons. One is, that sitting for prolonged periods of time burns fewer calories, essentially leading to weight gain. Still, those who work certain jobs can’t help but sit for the majority of the day; bills need to get paid, right?

With that being said, taking “stand-up” breaks can help. A review conducted in 2018 showed that stepping away from your desk for a bit or standing while at work was linked to reduced body fat, weight, cardiometabolic risk (CMR) scores, waist circumference, and diastolic blood pressure. 

If you are one of the many out there with a “desk” job, walking or standing for short periods of time while you work is beneficial. You can also try going for walks during breaks or purchasing a “standing” desk. 

5. Spice It Up!

Capsaicin is a compound found in peppers that can boost your metabolism, so perhaps it’s time to get a little spicey … in terms of your diet, that is!

However, you might be someone who can’t stand their food too hot, hot, hot. No need to get down, a past study evaluated the effects of capsaicin in normal doses, and while there is a benefit, it’s not overly substantial. Eating peppers at an acceptable amount burns approximately 10 added calories each meal. Still, the good news is that if you can add spice to your diet and combine it with other methods of boosting your metabolism, you could see a difference.

Our SwiftSlim program is personally designed around our patient’s specific body composition and metabolism. In fact, we promise you will lose approximately 20-30 pounds when all is said and done. Our approach is safe, healthy, drug-free, and non-invasive.

Ready to lose weight and keep it off for good? To schedule a consultation, click here.

It’s the weight loss debate that continues to roll on!

It’s the weight loss debate that continues to roll on! You want to lose weight, feel better, increase your energy levels, and fit into that old pair of jeans that continually stares at you, at the back of your closet. 

However, do you focus all your efforts on renewed eating habits or starting (and sticking to) an exercise routine?

How To Lose Weight

Weight loss is determined by calorie deficit, which means your body uses more calories than you consume. This can be done by drinking and eating fewer calories, burning more calories through exercise, or a combination of both.

Focusing On Diet For Weight Loss

When trying to lose weight, for some, it is overall easier to manage what you eat by changing your diet than trying to “burn” more calories through physical activity. 

A fine example of this is if a person aims to lose weight via a daily calorie deficit of 400 fewer calories each day, they can easily achieve this by choosing lower-calorie meals. They can consume fewer snacks, reach for healthier items, choose whole foods versus highly processed items, and eat smaller portion sizes. For some, this is simpler than trying to burn an additional 400 calories daily. Burning up to 400 calories each day requires a tremendous amount of movement, it can be time-consuming, hard on an individual’s body, challenging to fit into your daily routine, and sometimes, simply not sustainable. 

Focusing On Exercise For Weight Loss

Still, exercise is a great tool to help support your weight loss goals, especially as it relates to keeping weight off. Strength training helps build and preserve muscle mass, plus, it can enhance your metabolism over time. This means that even when you are resting, your body will still burn more calories. Meanwhile, aerobic exercise (e.g. jogging, biking, walking), especially at a low or moderate intensity for half an hour or longer can burn a good number of calories and help promote calorie deficit in your weight loss journey. 

An ongoing physical activity routine can assist with overeating by regulating hunger hormones. Lastly, burning those extra calories will also allow flexibility with what you eat, making your “diet” feel less restrictive. 

Conclusion: A Combination Of Both 

Ever heard of the 80/20 rule? This ideology has become popular, as it outlines that weight loss can be achievable with an 80 percent focus on diet and a 20 percent focus on physical activity. It does not have to be followed to the “T”; however, at the end of the day if you make positive changes to how you eat, plus incorporate an exercise regimen that you love, you’ll be able to follow a weight loss program that will work for you. Maybe that means achieving a daily calorie deficit of 60 percent which is reflected in your diet and 40 percent exercise, but the key to long-term weight loss and management is joining a program that is sustainable for you and your lifestyle.

SwiftSlim delivers a safe and effective approach to losing weight that is FDA-cleared and does not include the need for drugs or surgery. Our team is committed and dedicated to your weight loss journey. We offer the tools you need to achieve your health and wellness goals, as well as support, educational resources, knowledge, and expertise for weight loss success.Ready to lose weight and keep it off for good? To schedule a consultation, click here.

Millions across the United States struggle with weight loss, annually.

Millions across the United States struggle with weight loss, annually. In fact, studies reveal that the percentage of Americans who suffer from obesity has increased from just over 30 percent to over 40 percent between the years 2000 to 2017. Being overweight or obese increases the risks of health conditions like osteoarthritis, cardiovascular illness, sleep apnea, as well as type 2 diabetes. 

Still, losing weight is not only good for your physical health, but it’s good for your soul, too. Even losing as little as five to 10 percent of your body weight can significantly impact your mental health. 

Here are 5 ways that weight loss can benefit your state of mind.

1. Increases Self Esteem & Confidence

Unfortunately, most who are overweight struggle with body positivity, and this ultimately affects their self-esteem and confidence. Many who are obese and overweight have a negative self-image, so losing weight can often make them feel better about their appearance. When you can once again fit into your old favorite clothes, this creates a sense of accomplishment, especially when you hit your weight loss targets. 

2. A Good Night’s Rest = A Clear, Calm Mind

A terrible night’s sleep can be felt throughout the day. You are tired, sluggish, and can’t give 100% to work or family life activities. Still, if you are not getting enough sleep on an ongoing basis, this affects both your weight and mind. In fact, research reveals that overweight and obese individuals have a poorer quality of sleep overall, versus people with an average body mass index (BMI). Fewer hours of shut-eye each night also increases the chances of common sleep issues like sleep apnea, back pain, and acid reflux. Interestingly, those sleep conditions are also closely linked to overweight and obese individuals. As such, losing weight will help you sleep better. 

It’s important to note that better sleep is also connected to a decrease in irritability and fatigue, which is linked closely to those who suffer from depression. 

3. Decreases Depression Symptoms & Overall Stress

Speaking of, depression and stress have also been closely connected to obesity and being overweight. Some turn to comfort food when dealing with depression or stress, causing an increase in weight gain. Excessive weight also increases the risks of many chronic conditions, which can also cause depression, enhance stress, and lead to other mental health issues. 

4. Gives You A Boost Of Energy

Feeling better about yourself, plus sleeping better, will also give you an extra boost of energy to tackle more things throughout the day. This may also mean you’ll not only be able to get through your work week at the office but also add some exercise to your daily routine, which will also increase energy levels.

5. Reduces Social Anxiety

Many obese and overweight individuals suffer from social anxiety. At times, they feel like they are being judged, and if they’ve ever received negative comments about their body while out and about at a social gathering, those words can live rent-free in their minds for years to come.  Unfortunately, they may dread and avoid getting together with colleagues, friends, and family because of this. The good news is that losing weight can help reduce social anxiety, giving you the confidence to get out there and live your best life. Whether it’s heading to a friend’s party, a night out on the town, or the beach, you’ll look forward to seeing and catching up with family and loved ones.

At SWIFTSlim, we believe that your weight loss dreams can become reality, with the right program. This is why our team is dedicated to understanding the health and wellness goals of our patients, to ensure success; not only for your body to feel better, but your mind, as well. 
Ready to lose weight and keep it off for good? To schedule a consultation, click here.