Study links perimenopause to accelerated fat mass gains, lean mass losses

A new study confirms what women approaching menopause have long suspected: menopause does make fat go up. The study finds that women undergoing perimenopause lost lean body mass and more than doubled their fat mass. The research demonstrates that body mass index (BMI) is a very important clinical tool for predicting health events, such as getting diabetes or having cardiovascular disease — but is a less useful gauge of cardio-metabolic risk in older women.


Here’s when calories really matter

The divide continues to grow between those who swear by the “calories in vs. calories out” method and those who tout that body composition changes will come by following a nutrient-dense whole-food diet. When counseling clients, starting out many of them have these types of pre-conceived beliefs on how they should be losing weight or making changes to their body composition overall. Acknowledging calories continue to be a hot topic of conversation, we’ll dive into the science of calories, the complexity of them and when they really matter.


A guide to eating your best when away from home

When we’re in a hurry, trying to find healthy food options isn’t always convenient. Whether you’re in need of a quick snack or a healthy on-the-go meal, our hunger and cravings can get the best of us and sometimes give way to poor eating decisions.

No matter where you find yourself, remember that preparing or picking out healthier food options is possible – all you need is a sound strategy. As a general rule of thumb, our food selections should incorporate some type of lean protein, healthy fat and good-for-you carbohydrates so that we feel full, energized and less likely to succumb to cravings later on that may eventually lead to overeating.  


December 2018 Weight Maintenance Check-in – I’ve done nothing but gain weight this year- still in range tho!

***  photos****  Progress photos coming soon as I can get some good angles

In the meantime, scroll to the last half of the post for my  favorite photos and weight graphs from Dec 2018

I’d rather blog without the standard progress photos than to not blog.

Second hand clothes shopping and new hair cut, Dec 2018, Double Take, Carlsbad, CA

Coffee and baby back ribs. Yes, I had a salad earlier. Meat off the bone for a 2018 WIN!!

Honestly #1: I’m out having fun with my family, doing house projects, hobbies, and of course, batch cooking low carb foods. I’v just been enjoying myself too much to bother to blog.

PS- I’ve got my Keto and my Food Addiction resource pages ready to post, in a single “Resource” page- to replace my outdated resource tab on this blog. You’ll see those pages go up in the first half of Jan 2019.

Honestly #2Look, lets’ be honest, all I did was gain weight this year. About 5-7 pounds
 Ha! True. And I value the truth. I’ll update my social media weight maintained to 65 pounds until I get back to 68-70. And I do believe that I will cycle back to <120 pounds. Fairly sure.

It’s also my own truth:  I’m still maintaining inside my maintenance range. This is what my weight maintenance looks like. 

Looking at my 7-8 years of data and food sober living. The cyclic nature of my weight gain and loss within the bracket of weight maintenance is probably my true normal.

What’s working for me now 2018 review, in general

0. I don’t lose my cool when I gain in maintenance, I hop on the scale daily.
1. I do look for root causes and take action within my Paleo, Modified AIP, LCHF, Keto protocol
2. I do adopt what work and assess risk at each major decision point.
3. If 2018 has taught me any thing is that my high risk for obesity is still at play
4. I must, must, must track my food
5. I must, must must fast after 12 noon to and broth is okay up to about 2-3pm
6. I can have sparkling water and electrolyte powder after 3pm
7. I will get higher cholesterol when I fast, with low hs-CRP, great glucose, HA1c, skinny jeans, no Coronary Calcium, great CIMT values.
8. I will likely have lower risks on my high risk genetic SNPs (Type 2 Diabetes , obesity, unnamed disease risk, auto-immune disease, obesity related cancer associations- I hope I’m far enough past it)
9. I have super good hot/cold tolerance and only allergies due to high winds in So. Cal (no colds like I thought!)
10. I’m leaning into empty nest in a good way so far.

What didn’t work for me in the past

0. If I gained I avoided the scale because I didn’t want to be honest with myself
1. I ate everything in moderation because WW said so, this fueled my food addiction & binge eating
2. I did not consider risks like Type 2 diabetes and obesity associated cancers
3. I did not understand how much my genetic risk of  obesity wants to come back
4. I did not track my binges and crappy food, except at WW where I ate high carb, low fat.
5. I ate from 6am-10pm, daily
6. I ate my binge foods from 6am-10pm daily
7. I had perfect lipid profiles with terrible joint pain, 6.8 hs-CRP, and metabolic syndrome markers.
8. I did not consider my genetic obesity and type 2 diabetes risks
9. I was “cold” all of the time. ALL of the time, sleepy, immobile
10 I ate to soothe life changes- to numb out, to not feel my feelings. It didn’t work.

Weight graphs Dec 2018

Out living life and having fun. And walking, lots of walking at the beach.
Moonlight Beach, Encinitas, CA Dec 2018

Dave’s Rock Garden, Moonlight Beach 2018

Extreme Tides, Dec 2018 Carlsbad Tide Pools

Nice Carlsbad Sunets

Intagram polls

The outcome, no green flash

Thought full time with family

Reality of life for me

Praying to my higher power for food sober living in 2019


The Pre-Op Bariatric Surgery Plan for Teens

Those interested in having bariatric surgery must understand that it requires a complete lifestyle change. It requires the patient to make many changes to their diet and exercise routines, pre and post-op, to achieve optimal, long-lasting results. While bariatric surgery is not recommended for teenagers under the age of 18, there are many things teenagers can do to prepare to have the procedure once they’re of age. Here is a bariatric surgery plan teenagers can follow in the meantime.


Portion Control – What Does 30g Carbs Look Like?

If you are worried about keto portion control – what does 30g carbs look like?  For anyone who is keto, this 30g will exceed your daily allowance. For many of you, especially if you are a low-carb beginner, will be shocked to see how many carbs are in everyday foods. Read on to learn how…

Read More »

The post Portion Control – What Does 30g Carbs Look Like? appeared first on Ditch The Carbs.


Why We’re So Thankful for Weight-Loss Surgery This Thanksgiving

At NYBG, bariatric surgery is more than just a weight-loss option. For so many people, it’s a life-changing, and sometimes life-saving, opportunity. It’s also how we as doctors can have a positive effect on our patients and help them live longer, healthier lives. As we approach Thanksgiving, we wanted to take some time to talk about why we’re so thankful for weight-loss surgery.

Bariatric Surgery Breaks the Cycle of Diets

Most people try to lose weight through dieting, but find that they don’t see long-term results. Once they stop their diet, the weight starts to come back – and then they feel they have to start dieting again. Weight-loss surgery breaks this cycle for good because bariatric procedures aren’t diets; they’re lifestyle changes. Unlike a diet, bariatric surgery gives patients the tools to sustain their weight loss for a long, long time.

Surgeries like the gastric bypass and gastric sleeve permanently alter stomach anatomy, which means that patients must eat smaller portions as their stomachs can hold less. Additionally, they affect hormonal balances in the body to reset patients’ metabolisms, helping them feel hunger less frequently and maintain a lower weight.

The bariatric lifestyle is more effective than a diet alone because it is less restrictive and more sustainable. Diets tell you what not to eat, often omitting important nutrients; our nutritionists explain how to eat in a healthy, nourishing way. Patients learn to eat proteins first to make sure they get the nutritional benefits they need, then to supplement their remaining requirements as necessary.

An extra bonus: with weight-loss surgery, you can still enjoy the holidays! Diets will tell you, in no uncertain terms that you cannot have X, Y, or Z – however, the bariatric approach is about eating less and making healthy choices, not restrictions. Patients are encouraged to eat their turkey first and then enjoy their favorite fixings in moderation, and to try out some substitutions for traditionally “unhealthy” ingredients!

Weight-loss surgery is sustainable because it’s not about denying yourself food – it’s a tool to help patients make positive food choices for life!

Patients Lose More Than Just Weight

Bariatric surgery has the unique advantage of helping patients lose more than just weight – in fact, many studies show that surgery is a definitive treatment for weight-related comorbidities. 90% of type 2 diabetes patients who chose a bariatric procedure saw improvements to their condition, and 78% saw complete remission – some of our amazing patients have even told us that the day of their surgery was the last time they ever needed their medication.

Weight-loss surgeries have also been shown to positively affect other common conditions linked to obesity, including hypertension, sleep apnea, COPD, joint pain, acid reflux, and heart disease.

Along with overcoming health problems, studies show that bariatric patients tend to lose some significant stressors in their lives. People who suffer from obesity and overweight can experience both mobility and self-esteem issues – after losing the majority of their excess weight, many patients are able to move easier and have been shown to have improved relationships with their family members and friends.

A big part of healthy living involves establishing a loving support system that excludes anyone who speaks or acts negatively in response to a patient’s decision to live well. This, in turn, leads to increased emotional stability and a happier lifestyle. We host support groups for new and experienced patients alike, click here to register for one.

It Extends and Improves Patients’ Lives

Since weight-loss surgeries help patients overcome potentially life-threatening conditions, it makes sense that they tend to live longer. In fact, research published in The New England Journal of Medicine showed that bariatric surgery decreased mortality rates by 40% compared to those who did not choose surgery!

Studies also show that these procedures greatly improve quality of life for most patients. Obesity can cause people to have more difficulty performing common activities; tying shoes, climbing stairs, going on rides with their children, and even taking off their shirt at the beach can all be painful, daunting tasks.

After their surgeries, our patients are excited to tell us how much their procedures have helped them. They often say they’re able to sleep better, play with their children longer, and fit into clothes they’ve always wanted! We couldn’t be happier for them and their new lease on a healthier life.

Weight-Loss Surgery Lets Us Help Patients

At NYBG, our favorite part of the day is getting to help our patients live healthy, happy lives. We perform the procedures that let husbands and wives live longer, and allow mothers and fathers spend more time with their children. We get to affect our patients’ lives in such a positive, personal way and we cannot express how grateful we are for it!

If it weren’t for bariatric surgery, many more lives would be at risk and we never would be able to meet and help so many wonderful people. We are so thankful for our amazing patients and for the opportunity to help them live the long, healthy lives they want and deserve!

If you’re looking to change your life through weight-loss surgery, call NYBG – we would love to take this journey with you.


When it’s time to start a successful weight-loss journey, it’s time to call NYBG! We’re the best practice around and our numbers prove it:

  • 13 skilled surgeons who are leaders in bariatrics
  • 15,000 successful procedures performed with more every day
  • The #1 gastric balloon practice by volume – most balloons placed in the United States
  • 24/7 access to online seminars
  • 100s of videos for patients explaining procedures, answering common questions, and showcasing previous patients
  • Since 2000, we boast 18 years of success!

Our commitment to patient success and excellence has earned us accreditation from the Metabolic Bariatric Surgery Accreditation and Quality Improvement Program (MBSAQIP). This prestigious achievement recognizes only the top bariatric practices. Stop waiting; start achieving better health today.

The post Why We’re So Thankful for Weight-Loss Surgery This Thanksgiving appeared first on New York Bariatric Group.


Local NSNG meet up and please follow Jill on a Journey, another great weight maintainer!

Hello blog readers!

There is a NSNG San Diego Meet Up soon. So if you want to watch the fun, be sure to follow Jill on a Journey.



Of course also follow my account on Instagram for more NSNG meet up fun

YO!!!!   Some peeps and hashtags to follow and use

For those of us who do well on low, yet some carbs

And for those of us who were sick not eating meat and need meat (for me meat off the bone for stopping binge urges and morbid obesity)

Vinnie Tortorich- NSNG  #NSNG  Fat Documentary

Anna Vocino- Cookbook author- EAT HAPPY #eathappy

Here’s to new friends, NSNG and more weight maintainer awesomeness.

Blog post on the NSNG meet up soon.

PS- if anyone is blowing sustainability of low carb, NSNG, Paleo, Keto, Primal up your WAZOO, then please share my blog, my twitter, and my blog post with them.

I’m about 10 days or so from 7 years of sustainable living in mild keto. YO! #yes2meat #NSNG

My graph does not lie. Normal BMI’s for almost 7 years. Previously morbidly obese or yo-yo dieting 40 years

For some of us, it’s the answer to our best lives. Not all. Make it an option for exploring. If it doesn’t work, move along. If it does work, welcome!


Low Carb Food Diary: Keto Meals & Simple Snack Ideas

It’s time for the Week 11 Weigh-In if you’re participating in the 2019 Keto Challenge. You can post your progress in the group thread, or here on this post if you prefer. It’s never too late to join in! See the challenge details here.

There’s a lot of helpful information in this Keto Challenge Q&A post including what to eat, how much water to drink, what NOT to worry about & more…

Keto SnacksHappy Spring! 🌸

It seems like it’s been a long winter, doesn’t it? I absolutely LOVE spring when it starts warming up and everything starts blooming…

Spring inspires me to start my home workouts back up, get back to hiking, and get back in great shape!

Besides, it won’t be long now before we’ll be wanting to wear shorts and tank tops. Motivation indeed! 😉

Here’s a quick photo tour of what I’ve been eating over the last week, since the last daily keto food diary I shared with you…

I mentioned in my last food diary that I was going to make a roasted broccoli slaw (cold) salad, but I didn’t end up doing that.

I sauteed the broccoli slaw in butter and topped it with two seasoned hamburger patties for a quick low carb dinner.

Easy Keto Dinners - Broccoli Slaw with Hamburger Patties

This is the broccoli slaw I used. It’s 2 net carbs per serving, and you can find it in the produce section of the grocery store. I’ve always found it consistently at Wal-Mart and Kroger stores, but I’m sure other stores carry it too.

It’s great to saute in butter for a quick keto side dish, but it’s also great as a cold salad by adding a full fat dressing. I imagine it would be great with mayo and diced shrimp even for a cold seafood salad. 😉

Simple Keto Dinner Ideas - Groceries

There were four hamburger patties in the pack so for my next meal I seasoned & fried the burgers, topped them with colby jack cheese, and had those over the rest of the buttery broccoli slaw.

Easy Keto Dinners - Broccoli Slaw with Bunless Cheeseburgers

For snacks, I keep it really simple – usually nuts and cheese for a quick grab.

I don’t actually snack much but sometimes I only eat two good meals in a day and have a healthy snack to power through the afternoon in between.

Healthy Keto Snacks - Real Food

Usually it’s just pecans or macadamia nuts, and just one serving weighed out on my little kitchen scale, with colby jack cheese sliced off the block. Simple! 😉

Healthy Keto Snacks To Keep On Hand

If you don’t have a kitchen scale yet, I highly recommend it!

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Another quickie I like is cream cheese and almond butter – or peanut butter. They go so well together, like peanut butter pie. 🙂

It’s even better if you add a few raspberries or blueberries and chopped nuts or low carb granola of course. But sometimes I just go for quick & simple – especially on busy work days.

Simple Keto Snacks - Cream Cheese and Almond Butter

Speaking of quick & easy…

I was out one morning and grabbed a low carb breakfast plate from Burger King. They have their 2-for-$4 special so I ordered two sausage, egg & cheese (without the biscuit or croissant).

It’s only 1 carb each for these, so 2 carbs total (even with the cheese) – but it’s not my favorite low carb fast food. More like “it’ll do in a pinch.” I prefer the sausage and round eggs from McDonald’s for sure. 😉

Burger King Keto Breakfast

I was on the road three different days last week taking my neighbor to appointments in the city for minor surgical procedures, which is a 3 hour round trip each time from where we live – just drive time, not including the appointments & such.

Of course I took that opportunity (being in the city) to grab my favorite Starbucks iced coffee two of those days. 🙂

Keto Friendly Starbucks - Sugar Free Coffee Order

This is the Starbucks order I recently keto tested. 😉

We left out super early all three days so I just kept FBOMB nut butter packets in my bag and had those on the road. These are SO convenient – very compact, and “real food” with super simple ingredients.

Macadamia Nut Butter Fat Bomb Packets for Keto On The Go

This discount link will give you 20% off your FBOMB order.

I didn’t really eat much on the road those three days until dinner, but the FBOMB nut butters hold me over surprisingly well – like a quick & easy keto meal replacement even. That plus the heavy cream in the Starbucks. 😉

Beautiful Keto Restaurant Meal on Sunday

I had an early dinner at Legends Steakhouse in Smyrna TN on Sunday that was absolutely fabulous. They have a nice salad bar there too so I made a plate of finger foods from the salad bar while I was waiting on my dinner.

I got fresh baby spinach, raw mushrooms, shredded cheese, green olives and diced cucumbers. I dipped the spinach in a bit of ranch too – and cleaned this plate. 🙂

Keto Salad Bar Options

For my entree I ordered the 10oz ribeye with steamed asparagus.

I love simple plain foods with just a dash of salt!

I ate half the ribeye and brought the other half plus the asparagus home to finish the next day. Half the ribeye plus that salad had me satisfied. 😉

Keto Restaurant Meals at Legends Steakhouse

They had plenty of great options on the menu. Here’s my friend’s plate for example: grilled salmon & shrimp with cajun seasoning and steamed broccoli. I have no idea what’s in the cup but he didn’t eat it.

You can get the salmon & shrimp just plain too, without the spices/seasoning or without the glaze on the other salmon dish on their menu. I find it’s usually no problem at all to order your food without all the extras (spices, sauces, glazes, etc).

Keto Restaurant Meal Ideas at Legends Steakhouse

I had another one of my favorite Starbucks iced coffees on the way home too. Like I mentioned in this post, I usually only drink maybe half of it, then save the other half for the next morning.

Here’s my MyFitnessPal log for Sunday…

MyFitnessPal Keto Food Diary

I was out all day again until that early dinner at Legends Steakhouse, so I just grabbed a peanut butter cookie I’d made with Good Dee’s Low Carb Mixes on my way out the door.

I didn’t eat much – or even enough – that day. I’ve mentioned a few times I haven’t had much of an appetite lately, so I’m thinking starting back up with my workouts might be a good solution for that. 😉

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On Monday I had the rest of my steak and the steamed asparagus leftover from my dinner at Legends Steakhouse. Not sexy in this picture lol, but it was delicious!

Keto Restaurant Leftovers for Breakfast

Then I made the keto biscuits & gravy recipe from the Southern Keto Cookbook by Natasha Newton that evening, and had a serving of that for dinner.

Keto Biscuits and Gravy - Low Carb Breakfast Ideas

It was another low appetite day but I did get 1,324 calories and 17 net carbs.

Tuesday’s Low Carb Meals

Tuesday started at 4:30am and the day ran long, so while I still didn’t have much of an appetite – I managed to get plenty of food in.

The “less than 900 calories” on Sunday bothered me, so I made it a point. 😛

I’m a big believer in “eat when you’re hungry and don’t eat when you’re NOT.” But I know my lack of appetite lately (or my lack of desire to eat, even when I *am* hungry) is attached to stress/mood and I have a history of either overeating or NOT eating when I’m upset – which is something I don’t want to let get out of hand.

That’s one of the reasons I did a little meal prep on Sunday evening, including the full recipe of keto biscuits & gravy – so I would have plenty of meals on hand, ready to eat.

So that’s what I had for breakfast Tuesday morning… (YUM!)

Keto Biscuits & Gravy - LCHF Breakfast Ideas

I had to get on the road around lunch, and I was in a rush (as usual! lol) so I grabbed a Macadamia Coconut Fat Bomb and had that on the way.

Macadamia Fat Bomb - Keto Life

I love those SO much. After a big breakfast, that was the perfect “quickie” to keep me satisfied until dinner!

Keto Takeout For Dinner

Nothing really sounded good and I’d had a super long day, so for dinner I got take-out that I knew would be good as leftovers if I didn’t finish it.

I ordered grilled chicken with roasted broccoli & cauliflower from the local Gondola Pizza & Steakhouse.

Keto Takeout Dinner Ideas

I ate one chicken breast and about half the veggies and picked at the side salad I ordered with it. Meaning: I picked all the good stuff out and dipped it in ranch. 🙂

Keto Takeout Sides

That wasn’t really a lot of food, maybe around 300 calories including the few salad bites, so later that night I made a yummy snack bowl when I got hungry again.

It’s two Double Chocolate FatSnax Cookies (their newest flavor and my favorite) layered with cream cheese and drizzled with Macadamia Sea Salt nut butter. Not too sweet, but a perfectly delicious TREAT. 😍

Keto Sweet Tooth - Easy LCHF Dessert Ideas

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Here’s how I logged my meals on Tuesday:

MyFitnessPal Low Carb Food Diary with Keto Macros

I don’t sweat it if I go over my “20 net carbs max” by a bit some days, given most days I’m under that. Plus it was nice to FEEL like eating that day, so it seemed best to just go with it. 😉

How To Get Net Carbs In MyFitnessPal (Free)

Keto Macros & Tracking Made Simple

Do you use MyFitnessPal too?

This week I hit a fun milestone in MFP: 1200 consecutive days of meals logged! Regardless which app or method you use, I do find tracking really helps me with mindful eating.

I log my meals before I make, order or eat them. That makes it easy to stick to the portions I logged, because I can’t be bothered to go back and edit it (lol). Plus it really helps me stick to my goals!

MFP Milestones: MyFitnessPal Streak - Keto Tracking is Key!

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While I was doing a bit of meal prep Sunday night I also made a blueberry egg loaf. I put it away to fry up like “french toast” so that’s in the refrigerator to enjoy this week along with what’s left of the biscuits and gravy, since I made the whole recipe.

Low Carb French Toast Sticks

Oh, and on top of it being the first day of Spring yesterday… I found out it was also a special day for Lolli’s Low Carb Granola. Sherry celebrated her “one year in business” anniversary!

I’m really excited for her, that’s a FUN milestone – and her keto friendly granola has been a BIG hit with everyone I know. 🙂

I love to eat her low carb granola as cereal with unsweetened almond or macadamia milk. My two favorite flavors are Cinnamon Pecan and Peanut Butter Macadamia – but as a cereal, after trying both, I definitely like the Cinnamon Pecan BEST for cereal.

Keto Cereal Flavors

It’s even better when you throw in some raspberries or blueberries! ❤

Keto Cereal - Low Carb Breakfast Ideas

The Peanut Butter Macadamia Granola is still my personal favorite as a snack, or in fun no-bake dessert combinations like this one:

No Bake Keto Desserts

That’s macadamia coconut butter & cream cheese w/blueberries. Yum!

She has a 10% off discount coded into my affiliate link for us: so you’ll see the discount automatically at checkout anytime you use that link.

When Things Get Tough…

I personally called this “the collage of bad pictures of me” lol. They were taken on Sunday and I wasn’t feeling great, but I doubt anyone could tell that just by looking at the pictures. (I can, though.)

There isn’t always a solution to problems you might be having. There’s certainly no food that’s going to solve a problem. 😉 But there ARE things you can do to get out of a funk or lift your mood – or just FEEL BETTER when things aren’t going so great…


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Eating off plan (ie junk food) would just make me feel WORSE so I’m being mindful of what I eat. Exercise and sunshine always help of course, even if it’s just a 15 minute break in the afternoon soon or a quick walk when you can squeeze it in. But I’m aiming to get back to my FUN hikes & home workouts (too). 😉

Other things that really help me are 1) shutting everything down and just watching a good movie, and 2) rearranging rooms or organizing & cleaning. There’s nothing like rearranging & organizing my office, or cleaning the entire basement floor, to work out a mind full of “there’s nothing you can do about it” kinda stuff. 😛

Anyway, I hope that gives you some meal & snack ideas to consider when you need something different to try. Even my restaurant meals are good inspiration for something different you could make at home.

When it comes to restaurant meals though, I always like to consider what will make good leftovers – and often get two meals out of one. Especially if I add a salad, because restaurants serve such big portions!

Funny, I used to could eat an entire plate PLUS the salad and something before and after lol. Being in ketosis is a natural appetite suppressant though, so you’ve probably discovered you eat WAY less now too, yes?

How are things going with you?

Don’t forget to weigh in today…

Leave a comment and let’s chat!:)

Lynn Terry,
aka @LowCarbTraveler


instagram low carb @lowcarbtraveler @lowcarbtraveler @lowcarbtraveler pinterest low carb

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Netrition – The Internet’s Premier Nutrition Superstore!

Low Carb Snack Box