FTW

EATING LOW CARB AT THANKSGIVING...IS IT POSSIBLE?

Many of us who are watching our weight, or just really care about staying on plan struggle around the holidays. Every holiday party is packed with carbs and sugar. We fear being judged or having to deal with the backhanded comments from fellow gathering attendees “You are not fat, you need to eat” “It’s the holidays, can’t you just enjoy yourself?” or the lovely “Well if you think your fat and shouldn’t eat this stuff…then you must think I am a whale!” (yes, all said to me at holiday gatherings).

There is a way to enjoy the Thanksgiving gatherings and actually get to eat! There are plenty of traditional foods that are low carb friendly already found on the tables of most American Thanksgiving gatherings! Here are just a few:

Turkey

Ham

Deviled eggs

Side salads (minus croutons, those are easily removed)

And cooked green side vegetable (as long as it is not a casserole, those usually include flour)

Sliced meats, cheeses, olives and raw vegetables from traditional appetizer trays

Alright, feeling a little better? No? Our next suggestion is to bring 2 -3 things that fit your diet that you can share! Who knows? You may inspire someone to follow your lead and switch to a low carb lifestyle! We suggest bringing an appetizer, a side and a desert. Combine with the turkey and you have all the bases covered.

What is great is that you can take any traditional thanksgiving recipe and with a couple of changes, make it low carb (and just as good).

For example, lets take the traditional green bean casserole. Take the traditional recipe that uses cream of mushroom soup (that commonly has flour in it and also canola oil) and make your own cream of mushroom soup instead. Here is how to make your own cream of mushroom soup.

Ingredients:

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  • 3 tablespoons unsalted butter

  • 1 pound button mushrooms, cleaned and sliced

  • 3 tablespoons almond flour or arrowroot

  • 1 1/2 cups chicken stock

  • 1 1/2 cups heavy cream

Melt butter over medium heat in a large skillet. When foaming subsides add the mushrooms and season generously with salt and pepper. Saute until mushrooms have released their moisture and the edges begin to turn golden brown, about 10 minutes. Add the flour and stir constantly until incorporated, about 1 minute. Gradually add the chicken stock and then the cream, whisking constantly to avoid lumping. Reduce heat and simmer until sauce thickens, 5-6 minutes.

Replacing the breaded and fried onions are easy as well!

Slice 1 whole red onion and skillet fry them in ghee or coconut oil and coat them with almond flour or pulverized pork rinds. Add salt and pepper to taste. This will make the perfect “breaded” (not breaded) onions for your casserole.

Lastly, make sure to get 2 pounds of fresh green beans (not those sorry soft canned ones) and boil them for 6 minutes. Put the green beans and home made cream of mushroom soup in a casserole dish, top with your onions and bake until bubbling at 375 for about 20 minutes.

For desert, substitute pretty much any traditional baking recipe flour for almond flour and sugar for swerve or stevia (whatever your preference is).

Here is a recipe for a low carb pumpkin bread:

INGREDIENTS:

2 1/2 cup almond flour

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3/4 cup stevia or swerve

2 tsp Pumpkin pie spice

2 tsp baking powder

1/4 tsp Sea salt

3/4 cup Pumpkin puree

4 large Eggs (lbeaten)

1/3 cup Butter 

1/4 cup Pumpkin seeds

Preheat the oven to 350 degrees F. Spray a 9x5 loaf pan with coconut oil or line with parchment paper so loaf doesn’t stick or use a disposable aluminium loaf pan.

  1. In a large bowl, mix together the almond flour, stevia, pumpkin pie spice, baking powder, and sea salt.

  2. Add the pumpkin puree, eggs, and melted butter. Mix until well combined.

  3. Transfer the batter into the loaf pan and press evenly to make a smooth top. Sprinkle the top with pumpkin seeds and press them lightly into the surface.

  4. Bake for 50-60 minutes, until an inserted toothpick comes out clean. Cool completely before removing from the pan and slicing

Bringing your own low carb options that are delicious will not only make you feel great about sticking with your plan, but will impress your skeptical friends and family and possibly convince them that this low carb thing may be a great way to live!

Copyright 2018, Fire Team Whiskey, LLC All rights reserved.

How to grocery shop for 5 minute meals

Fire Team Whiskey Founder is BUSY! She runs two businesses, is a mom to 5 fur animals and has to keep herself and her Fire Team Whiskey Participants fit and in shape (which means she has to do the same for herself). Here is what CPT Lincoln does most weeks to ensure that her meals take less than 5 minutes to make, so she can get back to her day!

By the way we love these meal prep bento boxes to get everything prepared for every meal of the week. These are perfect for busy families and people who want everything prepared and ready to run out the door each day.

Copyright Fire Team Whiskey, LLC 2018 All rights reserved

HOLIDAY TRAVEL: 5 TIPS TO STAY ON TRACK

According to AAA, 107.3 million Americans will travel over the holiday season. We all have had our experiences with holiday travel. Some good, some bad, some UGLY. What we all have in common is the interruption of our health and fitness efforts during this holiday travel season. We are out of our routine, we may not have access to a gym, Grandma keeps giving you seconds (and thirds) of her delicious banana pudding. We end up arriving home bloated, exhausted, lethargic, and feeling oh so very far away from those health and fitness goals we were so committed to before we left. Here are 5 tips to keep you on track during the holiday traveling season.

1. DO A RECON: In the military, a unit normally doesn’t enter enemy territory without some sort of recon. This means someone took a look at the area, gathered information and made a smart plan of attack. Treat your travel in the same way: do a recon. Know where you are staying? Do a google search and check if there is a grocery store near your hotel. Contact the hotel and ask to have a room with a refrigerator. Find out if the hotel has a gym, and if so, what type of equipment. If not, what gyms are nearby or are there other workout options in the area such as running trails, crossfit gyms or yoga studios.

2. MAKE A PLAN: Make a plan in advance to swing by a grocery store on your way to the hotel and pick up healthy snacks and drinks for the room. Contact the gyms ahead of time and inquire about drop in rates or temporary memberships. Or, use your Fire Team Whiskey subscription to do workouts from your hotel room, because no equipment is required! Schedule your workouts for each day of your vacation so that it will not interfere with your other plans. Plan out your meals and snacks to ensure that you always have something available that falls within your eating plan.

3. PRACTICE YOUR ASSERTIVENESS SKILLS: Nothing is more awkward than being put in a situation to refuse a person’s hospitality. We suggest that you contact the family members you may be visiting ahead of time and politely ask that food that complies with your eating plan needs be a part of what they are offering. Or better yet, offer to bring a dish (that happens to be a healthy choice that you can eat) for everyone. When pressed to have something you do not want to eat, say politely but firmly “Thank you, it looks delicious, but I am just so full I couldn’t eat another bite.” Some may be more insistent than others, be firm and just say no thank you.

4. GET REINFORCEMENT: It is very hard to be the only one in the room not chowing down on mac and cheese, cake, pie and bread rolls. You may even get some snide remarks about you needing to eat “because your so skinny”, “you don’t need to lose weight” , or “you should live a little, it’s the holidays”. Ahead of time, ask someone who will be at the event to be your battle buddy. Ask them to stand with you and help support you during these attacks on your willpower. Your family member can say “Joe Schmo has been working so hard and looks fantastic. I can really tell that this new way of life is making him/her feel great. We should support Joe Shmo and not push her/him to violate that commitment that means so much to him/her.”

5. THE ONE CHEAT RULE: We are certainly not suggesting that you not enjoy anything “off plan” during your holiday travels. The trouble is, it is easy to completely annihilate weeks of hard work in a period of a few days. Make a goal of having ONE CHEAT per day during your holiday travel that would be normally considered off plan for you at home. One means one. Not my cheat today is having beer and you drink 7 beers. If you normally limit yourself at home to one drink, then your cheat would be an additional drink. If you normally don’t have desert at home, have a small desert. Be strategic about it so you truly enjoy it. This means you may have to pass up on a potential cheat earlier in the day in order to have a treat later that you were looking forward to having.

We hope these tips help you stay on track during your holiday travels. Don’t have plans yet? If you haven’t already heard, you can get free vacations for military families at Westgate Resorts during their upcoming Military Weekend Giveaway. Also, check out Westgate’s portfolio of military discount hotels if you’re looking for a deal on your next getaway. They have awesome deals on Orlando Vacation getaways! Have you ever been to Disney during Christmas? It’s amazing! Plus, it’s Florida, the place to be in the winter. Check out their hotel deals for Military Families!

Copyright 2018 Fire Team Whiskey LLC

Bench or Box Cardio Workout

Here is a great cardio workout using just a bench, step or box. To progress, carry dumbbells in your hands or wear a weighted vest. To modify, use a lower step or box. Always Ready!

  We recommend the Reebok Deck! It can be used as a cardio step and a weight bench!

We recommend the Reebok Deck! It can be used as a cardio step and a weight bench!

Keto Vegan Taco "Meat"

This recipe was borrowed with love from the metabolic health summit for all our Keto Vegans out there! Yes you can do Vegan Keto! The ketogenic diet is commonly contrasted with a plant-based lifestyle, but who says you can’t do both!? This plant-based “taco meat” is full of flavor, incredibly versatile, and is a perfect example of how these two worlds collide.

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Ingredients:

  • 2 cups chopped mushrooms

  • 3 cups pulsed cauliflower

  • 1 cup chopped walnuts

  • 1 cup chopped pecans

  • ¼ cup melted coconut oil

  • 2 TBS chili powder

  • 1 TBS cumin

  • 1 tsp garlic powder

  • 1 tsp salt

Instructions:

  • Preheat oven to 350F. Line baking sheet with parchment paper.

  • Pulse cauliflower in food processor until ground (but not fully blended)

  • Finely chop mushrooms

  • In a large bowl, mix all spices and melted coconut oil

  • In the same bowl, add the rest of the ingredients and mix until everything is well-coated

  • Spread evenly on baking sheet to form a thin layer, about ½ inch (you may need two sheets)

  • Bake for 15 minutes, stir, and bake for another 15 minutes

  • Serve as you would taco meat!

Serving Size: ⅛ of recipe
Calories per serving: 275 Total Fat: 26g Protein: 6g Total Carbs: 8g Fiber: 4g Net Carbs: 4g

LOW CARB CHICKEN TENDERS

Watch CPT Lincoln make almond flour “breaded” chicken tenders. These are so diverse, you can dip them in bbq sauce or fancy them up and make chicken parm! Low carb, gluten free and grain free!

Ingredients:

  1. 2 lbs of boneless skinless chicken breasts (3-4 chicken breasts)2 eggs

  2. 1/2 cup almond flour

  3. 1 Tablespoon garlic powder

  4. 1 Tablespoon Italian seasoning

  5. Salt and pepper, to taste

  6. 1/3 cup coconut oil (or your preferred cooking oil)

  7. Grated Parmesan cheese to taste

  8. 1/2 cup marinara sauce

Instructions:

  1. Place 1/3 cup coconut oil (or preferred cooking oil) in a frying pan. Heat to medium heat.

  2. Crack 2 eggs into a bowl and whisk.

  3. Mix almond flour, garlic powder, Italian seasoning and salt and pepper into a separate bowl.

  4. Dip each chicken breast in egg mixture and coat well. Then dip into the dry mixture, coating well.

  5. Fry each chicken breast on medium heat for 3-4 minutes each side.

  6. Place chicken breasts on a baking sheet and distribute the cheese evenly on to each breast. Top with a scoop of marinara sauce.

  7. Place in the oven on low broil, for 3 minutes or until the cheese is melted.

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Getting Fit with Fido: Exercising with your Dog

Have lots of excuses to not hit the gym but have a dog? You and your pup can get some exercise together! This isn’t just a “let them out in their yard to do their business and turn around and go inside”. Fire Team Whiskey Founder and CEO Stephanie Lincoln loves taking her dogs on the beach and while they chase a ball or a frisbee, she sprints away from the dogs, making them catch up to her after they retrieve. The rule is she cant stop running until both dogs catch up to her.

Another workout she does is to walk in the water against the tide up to her waist or chest while the dogs swim with beside her following the leader.

Just taking your dogs on a brisk leash walk or run over a bridge or over some hills is a way to get your heart rate up and theirs, so you both are healthier and fitter for it. Smaller dog can’t keep up? Push it in a doggie stroller for added resistance to your workout!

Check out this amazing video by Greyhounds As Pets that covers the benefits of dog ownership and some suggestions for additional exercises with them.

Video posted with permission by Greyhounds As Pets https://www.gapnsw.com.au/foster/

Do Calories Matter on a Keto Diet?

The ketogenic diet first gained fame through its effectiveness for weight loss. The high-fat, low-carb diet promotes nutritional ketosis–a normal metabolic state marked by moderate levels of ketones in the blood. The idea with carb restriction in terms of weight loss is that it prompts the release of body fat to be burned or converted to ketones for energy (extra dietary fat also contributes to ketone production).

For decades, much of dieting focused on counting caloric intake. But not keto.

Let’s explore why you should be paying more attention to the types of food consumed instead of that little number on the back of a nutrition label.

Are All Calories Created Equal?

The question sparking hot debates in scientific circles!

The first law of thermodynamics (or the law of conservation of energy) states that energy cannot be created or destroyed. When applied to weight control, this law translates to the basic formula:

weight gain = energy (calories) in - energy (calories) out

This traditional viewpoint argues that the food eaten is unimportant–a calorie is a calorie. To lose weight, create a calorie deficit by either eating less or burning more. To gain weight, increase calorie intake.

The opposing viewpoint maintains that calories still count, but the type of food consumed has a trickle-down effect on the amount of energy expended, and what foods the body craves. It takes way more energy to process and store protein than it does carbohydrate or fat–this is called the thermic effect of food. Essentially, one burns more energy dieting protein because it requires more energy for the body to process. In one study, twice as much energy was expended after meals on a high-protein diet versus a high carbohydrate, low-fat diet.1

Another study compared the effects of three diets differing in macronutrient (carb, fat, protein) composition on energy expenditure during weight loss maintenance. Weight loss causes resting energy expenditure (metabolic rate) to go down, which predisposes to weight regain. Results of the study showed that the very low-carb (and highest protein) diet had the LEAST effect on reducing resting energy expenditure following weight loss.2

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The loss of energy as heat through the thermic effect of food is consistent with the second law of thermodynamics, which states that some energy is always lost in any chemical reaction. The idea that “a calorie is a calorie” defies this law.3

Hormonal changes associated with different types of food are also important. Diets high in carbs cause increased secretion of insulin, meaning elevated insulin levels, meaning more fat storage. Low insulin promotes fat burning.4,5

It seems obvious that the type of food consumed can affect energy expenditure and fat loss. Staying away from processed foods made with refined starches and added sugar is, “the road map to reducing the obesity epidemic in the United States,” said Dr. Dariush Mozaffarian, a cardiologist and dean of the Friedman School of Nutrition Science and Policy at Tufts University.

Food reward regions in the brain programmed much of this physical dependence on processed foods and refined starches. But the body can reverse it. Acute bouts of aerobic exercise have been shown to significantly suppress appetite and hunger while increasing satiety and fullness.6 Exercise in the form of resistance (weight) training can enhance insulin sensitivity,7 which results in reduced insulin secretion.8 Less insulin helps bodies favor fat burning over fat storage.

At its core, weight loss results from burning more calories than you consume. But the macronutrient composition of those calories is also vital. Different foods have substantially different metabolic and hormonal effects on the body. So what’s eaten (and how calories are expended) can change how much you eat and whether those calories are burned or stored.

Not all calories are created equal.

Keto and Weight Loss

It almost sounds counterintuitive at first; can a high-fat diet promote weight loss?

A review of 13 randomized controlled trials (1,415 patients) found that people on the ketogenic diet lost significantly more weight than people on low-fat diets. They also kept the weight off for 12 months or more.9 While the diets in these studies contained no more than 50 grams of carbohydrate (a typical keto diet plan), low-carb diets with more generous amounts of carbohydrate (≥ 120 gm/day) showed similar results (more weight loss with low-carb than low-fat) in a review of 17 randomized controlled trials.10 More recently, type 2 diabetics lost 12% of their body weight after one year in diet-induced ketosis.11

“Weight loss from low-carb diets is mostly water weight,” some will argue. Initially, there’s definitely water loss from glycogen depletion, but studies have demonstrated that weight loss from a keto diet lasting a few weeks or longer is predominantly fat.5,12

So how is the keto diet so effective at promoting major weight loss?

There are two theories.

Metabolic Advantage

According to one hypothesis, low-carb diets have a distinct “metabolic advantage” over diets with higher carbohydrate content when the amount of calories consumed are the same.3This metabolic advantage is essentially an increase in the expenditure of energy (calories) on the low-carb diet. Factors that may account for this higher rate of calorie burning include:

  1. Higher energy costs associated with high thermic effect of protein. Greater protein intake on the keto diet is more energetically costly. When carb intake is low, protein is used to make glucose via a process called gluconeogenesis. The energy cost for this is estimated to be ~ 400 to 600 calories/day from a simple diet change.13

  2. Increased ability to burn fat. Keto-adaptation more than doubles the rate of fat burning compared to a high-carb diet.14 In addition, lower levels of insulin trigger fat burning, reduce fat storage, and increase lean mass.4,5

Published studies established the metabolic advantage of low-carb diets.4,3,15 A recent pilot study–though flawed and biased against low-carb eating–showed a significant increase in energy expenditure (100-150 calories/day) associated with a ketogenic diet.16 If sustained, this would lead to ~ 10 to 15 pounds of fat lost, or not gained, over a year.

Appetite Suppression

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A common symptom of the ketogenic diet is appetite suppression.17 This feeling of fullness associated with the state of nutritional ketosis may be linked to a higher intake of protein and fat.

Ketosis suppresses ghrelin–a hormone that increases hunger,18 while high levels of the ketone beta-hydroxybutyrate may act directly as a satiety signal.19 Exogenous ketosis induced by HVMN Ketone, a ketone ester drink, also decreases appetite and ghrelin.20

While both appetite suppression and higher energy expenditure likely play a role in low-carb weight loss, they may not always act independently. For example, the increase in body temperature resulting from the greater energy cost of higher protein consumption translates into feelings of satiety.21,4


Should You Count Calories on Keto?

It’s more about the type of calories than the amount.

Long-term underlying metabolic issues, such as insulin resistance, have not been resolved with calorie-counting diets. This failed, traditional approach of calorie deprivation has been used for decades while obesity rates continue to soar. The vast majority of overweight people are unable to lose weight and keep it off.22

Counting calories does have some benefits. It may be useful on keto for people who are still not getting results. These individuals may be unknowingly consuming too many fats, such as coconut oil, in order to increase ketones. Tracking calories may offer a reality check on what normal portion sizes look like.

In general, strict control of calorie balance is unnecessary on the ketogenic diet. The keto diet is consistent with the foods we were designed to eat. A diet low in starchy/sugary carbs and favoring proteins and fats, along with fiber-rich vegetables, was the mainstay for humans for thousands of years.

Proteins and fats promote satiety and help control blood sugar to reduce cravings. Resting metabolic rate increases somewhat, and does not continue to spiral downward as the body sheds excess fat. As you become more keto-adapted, calories burn at a higher clip. Elevated levels of ketones (beta-hydroxybutyrate) even reduce inflammation, whether introduced endogenously through diet or exogenously through HVMN Ketone.23

Body weight is self-regulated on the keto diet by emphasizing the types of food over quantity of food consumed. This is the best approach to reducing obesity, as well as related disorders such as diabetes and cardiovascular diseases.24

Weight Loss Doesn't Happen Overnight

It's a long process that can be optimized for results. We're feverishly researching new ways to enhance the keto diet and provide techniques for better results.

Authored by Nate Martins • September 25, 2018 Re-published with permission from hmnv.com see original article https://hvmn.com/blog/keto-diet/do-calories/matter-on-a-keto-diet

Scientific Citations

1.Johnston, C. S., Day, C. S., & Swan, P. D. (2002). Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. J Am Coll Nutr, 21(1), 55-61.2.Ebbeling, C. B., Swain, J. F., Feldman, H. A., Wong, W. W., Hachey, D. L., Garcia-Lago, E., & Ludwig, D. S. (2012). Effects of dietary composition on energy expenditure during weight-loss maintenance. Jama, 307(24), 2627-2634.3.Feinman, R. D., & Fine, E. J. (2004). "A calorie is a calorie" violates the second law of thermodynamics. Nutr J, 3, 9.4.Feinman, R. D., & Fine, E. J. (2007). Nonequilibrium thermodynamics and energy efficiency in weight loss diets. Theor Biol Med Model, 4, 27.5.Volek, J.S., Sharman, M.J., Love, D.M., Avery, N.G., Gomez, A.L., Scheett, T.P., and Kraemer, W.J. (2002). Body composition and hormonal responses to a carbohydrate-restricted diet. Metabolism 51.6.Evero, N., Hackett, L. C., Clark, R. D., Phelan, S., & Hagobian, T. A. (2012). Aerobic exercise reduces neuronal responses in food reward brain regions. J Appl Physiol (1985), 112(9), 1612-1619.7.Black, L. E., Swan, P. D., & Alvar, B. A. (2010). Effects of intensity and volume on insulin sensitivity during acute bouts of resistance training. J Strength Cond Res, 24(4), 1109-1116.8.Ahren, B., & Thorsson, O. (2003). Increased insulin sensitivity is associated with reduced insulin and glucagon secretion and increased insulin clearance in man. J Clin Endocrinol Metab, 88(3), 1264-1270.9.Bueno, N. B., de Melo, I. S., de Oliveira, S. L., & da Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr, 110(7), 1178-1187.10.Sackner-Bernstein, J., Kanter, D., & Kaul, S. (2015). Dietary Intervention for Overweight and Obese Adults: Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis. PLoS One, 10(10), e0139817.11.Hallberg, S. J., McKenzie, A. L., Williams, P. T., Bhanpuri, N. H., Peters, A. L., Campbell, W. W., Volek, J. S. (2018). Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at 1 Year: An Open-Label, Non-Randomized, Controlled Study. Diabetes Ther.12.Willi, S. M., Oexmann, M. J., Wright, N. M., Collop, N. A., & Key, L. L., Jr. (1998). The effects of a high-protein, low-fat, ketogenic diet on adolescents with morbid obesity: body composition, blood chemistries, and sleep abnormalities. Pediatrics, 101(1 Pt 1), 61-67.13.Paoli A, Rubini A, Volek JS, Grimaldi KA. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition. 2013;67(8):789-796. doi:10.1038/ejcn.2013.116.14.Volek, J.S., Freidenreich, D.J., Saenz, C., Kunces, L.J., Creighton, B.C., Bartley, J.M., Davitt, P.M., Munoz, C.X., Anderson, J.M., Maresh, C.M., et al. (2016). Metabolic characteristics of keto-adapted ultra-endurance runners. Metabolism 65, 100-110.15.Manninen AH. Metabolic Effects of the Very-Low-Carbohydrate Diets: Misunderstood “Villains” of Human Metabolism. Journal of the International Society of Sports Nutrition. 2004;1(2):7-11. doi:10.1186/1550-2783-1-2-7.16.Hall, K. D., Chen, K. Y., Guo, J., Lam, Y. Y., Leibel, R. L., Mayer, L. E., . . . Ravussin, E. (2016). Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. Am J Clin Nutr, 104(2), 324-333.17.Gibson, A.A., Seimon, R.V., Lee, C.M., Ayre, J., Franklin, J., Markovic, T.P., Caterson, I.D., and Sainsbury, A. (2015). Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obes. Rev. 16, 64-76.18.Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A., & Proietto, J. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. Eur J Clin Nutr, 67(7), 759-764.19.Johnstone, A. M., Horgan, G. W., Murison, S. D., Bremner, D. M., & Lobley, G. E. (2008). Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. Am J Clin Nutr, 87(1), 44-55.20.Stubbs BJ, Cox PJ, Evans RD, Cyranka M, Clarke K, De wet H. A Ketone Ester Drink Lowers Human Ghrelin and Appetite. Obesity (Silver Spring). 2018;26(2):269-273.21.Westerterp, K. R. (2004). Diet induced thermogenesis. Nutr Metab (Lond), 1(1), 5.22.Kraschnewski, J. L., Boan, J., Esposito, J., Sherwood, N. E., Lehman, E. B., Kephart, D. K., & Sciamanna, C. N. (2010). Long-term weight loss maintenance in the United States. Int J Obes (Lond), 34(11), 1644-1654.23.Youm, Y.-H., Nguyen, K.Y., Grant, R.W., Goldberg, E.L., Bodogai, M., Kim, D., D'Agostino, D., Planavsky, N., Lupfer, C., Kanneganti, T.D., et al. (2015). The ketone metabolite [beta]-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease. Nat. Med. 21, 263-269.24.Malhotra, A., DiNicolantonio, J. J., & Capewell, S. (2015). It is time to stop counting calories, and time instead to promote dietary changes that substantially and rapidly reduce cardiovascular morbidity and mortality. Open Heart, 2(1), e000273.

The Scary Things About Sugar #6 - #10

Continuing our scary things about sugar blog series, today we are covering reasons 6-10. We grouped these together because they all are interrelated.

SUGAR…

#6: Increases total cholesterol

#7: Increases triglycerides

#8: Increases bad cholesterol levels

#9: Decreases good cholesterol levels

#10: Increases the amount of fat in the blood stream, thus increasing the chances of these fats to begin clogging arteries.

Some of you may be shaking your head saying, “wait, sugar increases cholesterol? I thought eating fat increased your cholesterol?” We have to say that you were taught this (and probably still are) by every “nutritional authority” you ever heard from. Unfortunately, um, they were wrong. VERY WRONG. In fact, so wrong, that this guideline to eat a carbohydrate dominated, low fat diet is the single most culprit in the greatest epidemic of obesity, diabetes and heart disease in American history. Don’t believe me? We suggest you read up on all the amazingly shockingly sad details in the following books. You will learn all about the insane scandals that lead to this American tragedy of suffering and early death and how the drug industry is capitalizing on just a part of this tragedy with their cholesterol medications. Don’t even get me started on Insulin medications….but I digress…..

Those with the highest sugar intake have a 400% increase in their risk of heart attacks compared to those with the lowest intakes. That’s 400%! Just one 20-ounce soda increases your risk of a heart attack by about 30%. Yet more than 70% of Americans consume 10% of their daily calories from sugar. And about 10% of Americans consume one in every four of their calories from sugar. (https://drhyman.com/blog/2014/02/07/eggs-dont-cause-heart-attacks-sugar/)

How the heck does sugar turn into fat in my blood stream you ask? Again, I refer you back to the books above and I can recommend several others (you can go to our must read books section on our website) but I will provide a “sugar for dummies” summary here to save time.

When we consume carbs and sugar, our body releases insulin. Insulin’s job is to gather up the sugar floating around in your blood stream and push them into the cells so they can be used for energy. The problem is, our cells don’t need very much sugar, and the average person consumes about 75% (or more) OVER the amount of sugar the body needs as energy. So what happens? The cells get “full”. They cant take in any more sugar. So insulin is stuck with a passenger with nowhere to go. The fail safe is to go ahead and transport it into the organs and muscles to be stored as fat, so it can be used later when the body runs out of sugar and needs more energy. Great system right? We have an internal hard drive to save all that extra we ate for later!

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Problem is modern society. Most people rarely get into a state where they need to tap into that stored fat. Cause you know, the fact that most people eat all day long and consume drinks with sugar in them, so the body never runs out. So the storage gets more and more and more filled up with fat. All this fat just waiting for the day that we can use it. The problem is, those fat storage areas get full too. And sometimes, they release some of that fat to make room. So fat starts floating around, looking to be useful. And because of this high insulin state the body is in most of the time, the body starts getting inflamed and irritated. And these fats bump around on the arterial walls. These fats are being transported around by some not so nice vehicles. Think of Max Max times 100. They are spikey and hard, like little shards of glass. They create cuts and injuries. Then this makes your arteries more inflamed. Then some of these fat cells get lodged in these little cuts and bumps and scars. Then more get lodges. Like a 10 car pile up in your arteries, building and building until one day it clogs completely and things get blocked. These clogs create serious damage and can even lead to loss of limb, paralysis, brain damage and death. Basically those areas that are clogged lose fresh blood cells and the oxygen they need to “breathe” and live. So the cells die. This is seen in diabetics at neourpathy, numbness, tingling, pain and circulation loss to the extremities. This 10 car pileup in your arteries and blood vessels can lead to large scale cell death, stroke, blood clots, and heart attack.

Scary huh?

Boxing for a Full Body Workout Regimen

For a full-body workout, we highly recommend that you consider boxing because training like a boxer is all about intensity. It’s about nonstop movement, dynamic changes of pace and very little rest (if any). If that sounds familiar, it’s because life in the military is peppered with active days spent doing a variety of things forcefully and purposefully.

Training like a boxer will give your entire body a punishing workout as boxing training incorporates both anaerobic and aerobic exercises. The benefits of anaerobic exercise include increased anaerobic threshold (thus allowing you to work harder for longer), enhanced endurance and stronger muscles. The benefits of the latter, on the other hand, include improved endurance (again) and enhanced bone density.

So, are you ready to train like a boxer? These following routines are a good start.

Routine # 1
Warm up with a 10-minute jump rope session, followed by 20 bodyweight squats, 20 pushups and 40 crunches. No biggie, right? Next, shadow box for three minutes, mimicking a boxer in the heat of a fight. Throw punches in bunches. Move as if you’re in the ring, pressuring the great Vasyl Lomachenko, whose amateur career (396 wins and 1 loss; 2 Olympic gold medals) is one of the best in history. He’s known as The Matrix, mind you, so you ought to be on your toes, light on your feet and swift. Rest 30 seconds and shadow box again. Rinse, lather, and repeat 3 more times. Finish things off by pummeling the heavy bag for 3 minutes, resting for 30 seconds and repeating 4 more times.

Routine # 2
Warm up with a 10-minute jog, followed by 25 boxer burpees (just burpees, but after the jump, land in a boxer’s stance and throw five to six punches), and 25 boxer sit-ups (throw 3- or 4-punch combinations on the upturn). Then work on the speed bag for five 3-minute rounds, with 30 seconds of rest in-between rounds. Finish on the heavy bag similar to Routine # 1.

Routine # 3

Choose your warm-up from the previous two routines, then work on the speed bag and follow it up with a shadow boxing session. Finish by pummeling the heavy bag. From the speed bag onto the heavy bag, you’ll have to do five 3-minute rounds, with 30 seconds of rest in-between rounds.

Military training is challenging enough, but it doesn’t mean you can’t mix things up from time to time. As such, we try to help you do just that and in fact, have made it a habit to give you worthwhile suggestions like Cadre SGT Sanden's 300 Challenge. That workout, if you recall, involved pull-ups, push-ups, deadlifts, squat jumps, flutter kicks and push presses. Now, the boxing routines we have included here are much simpler, though they are no less challenging. It's time to put your fitness to yet another test. Good luck!

Article exclusively submitted to fireteamwhiskey.com

Alicia Corinne

The Scary Thing About Sugar #4 and #5

We all have been there. We go a few hours without eating. Maybe you forgot your lunch. Maybe that meeting went 2 hours longer than anticipated. Maybe the day went by and you just realized you haven’t eaten since breakfast and it’s 7:00 pm. Cue the scary thing about sugar reasons #4 and 5: sugar makes you a hangry, crazy, lunatic and eating sugar makes your body forget how to burn fat.

But what do you mean, you ask? Its because I went without all food, not just sugar. Ok hold your horses, let me explain.

Your body biologically was built to process 3 kinds of sources of energy: glycogen (sugar and carbs), amino acids (proteins) and fatty acids (fat). As an infant, our source of food consists of a little over 50% fat (breast milk). As we start consuming soft foods however, the macros change quite significantly. If you have ever had a kid and fed them baby food, most of this food consists of carbohydrates (think, little bottles of veggie and fruit puree and on occasion a very interesting looking meat puree. We talked about in the last article how our ancestors rarely had fruits and sugars and how our taste buds and our biology created systems to drive us to consume them in high doses, because we needed to store fat. Think of a baby getting pulled right into that addiction cycle before they can even stand on their own!

So the majority of what we eat end up being in the form of glucose. Decades go by and the body is quite happy with this status. Its the quickest and most energy efficient source of energy and the body prefers the lazy way to process food. Unfortunately, glucose happens to be processed very quickly by the body and is shoved into the cells pretty darn fast (again, because it required little processing). So this creates a blood sugar low, thus sending those signals to your brain that you need to eat more sugar. This doesnt mean your body has even used hardly any of that gluces you ate 2 hours ago. Sure some of it got used, but very little. The rest are just sitting in storage (i.e. stored as fat). So each time you replenish because you feel your blood sugar is low and you are getting HANGRY, you body happily stores it quickly, then sends you the signals it wants more. So the endless cycle goes.

Your body forgot it has another source of energy! Because it’s been so darn long since it needed to use it, it just plum forgot! ITS BODY FAT! So when you get that low blood sugar, I am gonna rip your freaking head off if I don’t eat right now feeling, you can thank your lazy body for not figuring out you have ample food already stored in the form of body fat. So you are in this endless cycle where you are constantly adding to that body fat and never tapping into it because you get a bit lighted headed and a lot bitchy when your blood sugar gets low. (p.e. remember those Snickers® commercials? Look what they did there…Snickers® wants you to stay right there in the trapped fat cycle.)

How do you start tapping into that body fat instead of having to experience these crazy mood swings every time you go a few hours without food? You make your body remember that is has fat to use. The fastest way is to begin introducing intermittent fasting into your weekly routine. The additional way is to go back to the infant style of eating and eat a majority fat (breast milk optional). The Fire Team Whiskey Nutritional Plans walk you through this process in 30 day increments to slowly get you detoxed from carbs, get your macros re-balanced and to start burning fat again without turning into a raging psycho when you don’t eat.

Wan’t to stay on the store fat blood sugar emotional roller-coaster? Fine. We suggest a straight jacket and a Snickers®.

The Scary Thing About Sugar #2 and #3

Oh sugar…how we love your sweet sticky goodness. Did you know there is a biological reason why we love sugar so much? Think about it…you probably have never been so passionate or so crazily hit with cravings for a piece of broccoli have you?

So we come to the scary thing about sugar reasons #2 and 3: Humans consumed sugar in order to store fat and sugar makes us addicted to it.

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Your tongue has tongue has two sweet receptors in it, which evolved during the early times, when our ancestors ate a typically low-sugar diet. This area was most likely biologically developed to encourage consumption of higher glycemic (sugar) load foods. Why would that be if sugar is so bad for us? Because back then, our ancestors rarely stumbled upon sugar containing foods. These foods were only available seasonally (as in fruit) or by the off chance of finding and attaining it (honey hives). Because sugar is a great source of energy for storing fat, our biology designed biological mechanisms to encourage the consumption of sugary foods for one reason: to store fat. Our ancestors very survival depended on their ability to store fat and sugary foods helped them do that, although these occasions were not very frequent. In fact, eating sugar triggers production of natural opioids in your brain. These hormones aid in relieving pain, feelings of euphoria and lethargy. This is the same effect that drugs and alcohol have on the brain. And of course, we like those feelings, so we are more inclined to seek those experiences to bring those happy feelings back. These biological systems were not much of a problem for our ancestors, because no matter how much they wanted to have more fruit or honey, most likely, their access to it would be very limited.

Cut to modern times. Sugar is IN EVERYTHING. not only is it in everything, its more distilled, concentrated and stronger than anything our ancestors ate. Thus, creating a much stronger reaction in those addictive areas of the brain. Thus the feedback loop of sugar addiction. We can have it 24/7. Even the fruit we eat is 5 times larger and genetically modified to contain more sugar! (p.s. eat organic fruit only to avoid this!)

What can you do about this? There might be a sugar addicts anonymous near you. Just kidding. Join the Fire Team Whiskey 90 Day Fight The Fat Holiday Challenge. Our eating plans gradually wean you off the carbs and sugar that keep you locked into the fat storage eat more feedback loop. Our eating plans will take you gradually in 30 day progressive steps to optimal nutrition where you are free from your sugar addiction and are able to enjoy it on occasion without starting down a eat a whole sleeve of girl scout cookies binge session.

The Scary Thing About Sugar #1

October marks the start of the season we fondly call "LOSE YOUR EVER LOVING MIND AND SHOOT YOURSELF IN THE FOOT SEASON". Halloween candy has been on the aisles for a month already. Christmas TV commercials have begun. Pumpkin spice everything has exploded everywhere. To mark the occasion, Fire Team Whiskey is bringing you 31 Scary Things About Sugar. Be warned...sugar is much more frightening than you may think!

THE SCARY THING ABOUT SUGAR #1:

The sugar found in most processed sweets (uh hum....you with your hand in the Halloween candy bag...we are talking to you!) and sodas is high fructose corn syrup (HFCS). The special thing about fructose, unlike any other type of sugar, is that fructose is absorbed immediately, going straight to the liver, which is then stored as liver fat (VLDL and triglycerides). Because Fructose is not processed and broken down by the body first, it basically fools your metabolism. Fructose does not appropriately stimulate insulin, which in turn does not suppress ghrelin (the “hunger hormone”) and doesn’t stimulate leptin (the “satiety hormone”), which together result in your eating more because your body is not properly receiving the signals that you don’t need any more. Think of fructose as a hacker that loves to mess with your metabolism signals in your body and make you eat more of them because they love to get nice and cozy and stored as fat in your liver. Because the consumption of fructose-containing foods had skyrocketed in that last few decades, the development of what is now called non-alcoholic fatty liver disease is a booming industry in the medical treatment centers. Before, this condition only was found in alcoholics (because alcohol is also directly stored as fat in the liver), but now, thanks to our addiction to Halloween candy, processed foods made tastier and more addictive by adding high fructose corn syrup, we have a new medical condition that never existed before high fructose corn syrup was introduced to our bodies.

Our suggestion? Look for sugar free halloween candy. Or better yet, make your own!

Copyright 2018 Fire Team Whiskey® LLC All rights reserved.

Four Shortcuts To Better Health

Self-care is a critical part of each person’s daily routine, but is frequently misinterpreted as an excuse for unnecessary expenditure or laziness during the workweek.  Far from this undeserved reputation, self-care helps to minimize stress and increase your overall sense of happiness (as well as your efficiency and productivity at work) from day to day.  Daily basics such as getting enough sleep, taking breaks and reducing stress are important foundations for a strong self-care routine.  Here are four ways you can start to take care of yourself.

 

Shortcut #1: Take breaks whenever you can

It is important to take time for yourself each day, even if you generally have difficulties freeing up time.  It doesn’t need to be a long break - a rest of 15 to 30 minutes can do wonders for your mental health and general fatigue.  Part of the reason why quick breaks are so effective is that they give your mind and body a chance to step away from the stress and pressure of your current projects.  You can make your breaks even more effective by incorporating deep breathing exercises and dimming the lights in your office or room.

 

If you are particularly stressed, you may benefit from a massage.  Massages don’t have to be expensive, hour-long marathons.  A quick half-hour massage can be just as therapeutic.  Massages can increase the efficiency of your cardiovascular system, improve your range of motion, reduce joint pain and make you feel better, thanks to the endorphins released during a massage.  Their most significant impact, though, is their ability to release stress related tension in your body. 

 

Shortcut #2: Reduce stress by eating well

Thrive Market

One of the easiest ways to reduce stress that is frequently neglected is to declutter your house.  Clutter frequently compounds stress and anxiety, preventing your home from being the safe, relaxing sanctuary it is meant to be.  Decluttering your home, in turn, helps to declutter your mind.  The decluttering process may be difficult for you if you have a large amount of knickknacks and decor strewn about.  If this is the case, you may want to find an inexpensive self-storage unit to store your things until you decide that you are ready to let them go.  Many storage units are less expensive than you might think. Or just stow away your clutter in decorative bins. Out of sight = out of mind and you can not be stressed by that pile of stuff you have meaning to sort through every time you pass it.

Sortcut #4: Enforce a healthy sleep routine

Another thing you can do to make yourself feel better each day is to increase the quality of your sleep.  The first way to improve your sleep is by sticking to a regular schedule, even on the weekends.  Your bedroom should be cool, dark, and quiet. For light sleepers, it’s best to install blackout shades to block out outdoor lighting and maintain darkness. Investing in a great mattress and pillow will pay you back dividends in hundreds of nights of more restful sleep.

 But, if you have to wake up early, keep your windows open and wake up naturally with the rising sun. Sunlight, as opposed to artificial light, helps to enforce your natural circadian rhythms and provides an energy boost to kick off your day the right way.  Finally, be sure to avoid excess technology, alcohol or tobacco an hour before you go to sleep, as they will inhibit your ability to stay asleep.

No matter how busy you get, you should always make time to take care of yourself.  By taking breaks throughout the day, reducing stress and improving your sleep, you will feel better for a longer period of time each day.

Guest blog by: Brad Krause selfcaring.info/

Copyright 2018, Fire Team Whiskey, LLC

Morning routine changes to optimize your day

One of the best books in this realm focusing on daily routines is Miracle Morning by Hal Eldrod. I follow a similar routine and encourage my clients to as well in order to ensure that when your mental energy is fresh (in the morning), you set the tone for the day.  

The Miracle Morning starts with your power hour. In order to have an hour in the morning, you will have to...collective gasp for most...GET UP EARLIER. Also, it is suggested that you get up at the same time every day no matter if you are working that day or not.  The power hour is where you set the tone for the day. It must be distraction free. The three tasks during this power hour are: move your body, meditate or affirmation and task plan. Notice, scrolling through emails, social media or spending an hour watching the news is not included in this power hour. 

#1: Move your body: Take your dog for a walk, do yoga, workout. Just get up and moving. Sitting hunched over a phone or computer first thing in the morning will not stimulate your energy. We of course recommend the Fire Team Whiskey fitness protocols. 30 minutes, no equipment or commute to a gym required. You can do your workout at home in your underwear if you want (no judgement!). 

#2:  Meditate/affirmation: Whatever you want to call it, prayer, meditation, affirmations or just positive thinking. Do that. Even if it's just for 5 minutes. This helps you "clear out" maybe some lingering negativity left over from yesterday or start processing and releasing any anxiety and stress you have about tasks that day. We recommend the app Headspace if you need guidance on how to meditate. 

 

#3: Plan your day: Write down the 5 essential tasks you must accomplish. Be specific. Don't just "check emails". Write down, check 20 emails in 30 minutes from x to x time. We all have hundreds of items on our to-do lists, this helps us prioritize just 5 essentials for that day and not feel so overwhelmed by a super long list of to-dos. It also allows us to end the day with many of those items "checked" off as accomplished and you don't have a list of 150 other things you couldn't get to staring you in the face, completely obliterating your sense of accomplishment that day. Make sure your essential tasks are focused on your current priorities. We all suffer from shiny object syndrome. The thing that is the loudest and most flashy is the thing we will focus our attention on, but step back and ask yourself, "Is this really a priority, or is it just the most appealing one I want to work on because its shiny?". Tim Ferris says to identify the one task you are dreading the most and make that #1 on your list. Get that done first because most likely, the most dreaded task is usually the most important one.  We suggest the Panda Planner for this task. It forces you to focus on 5 priorities for the day so it breaks it down into bite sized, not overwhelming pieces. 

One more thing about planning your day. Your time reflects your priorities. If you say working out each day is a priority, but you don't schedule and plan for it, then it's not really a priority. It's easy to "say" things are a priority, but never actually prioritizing time in our day to do those things is a reflection of how we really feel about them. 

The last tip is to set a hard work cut off and bedtime. Set an alarm to remind you to shut down your phone and do something to start relaxing you into your evening routine. People pushing their bedtimes back because it's "extra time" in their day is the worst thing someone could do. You need sleep. Sleep deprivation is directly correlated with very significant medical, mental health issues and even weight gain. Make your bedtime a non-negotiable. Use a blue light filter that is timed with the sunset. This will help your circadian rhythm naturally encourage you to get to bed. Better yet, use a meditation to help you drift off to sleep or a white noise maker that will help lull you to la la land. Better sleep equals a better tomorrow! 

 

 

 

Copyright 2018. Fire Team Whiskey®. All Rights Reserved.

Your medication may be making you fat!

If you are taking medications on a regular basis, this may be causing you to gain weight. It is very important for a patient to do the research and educate themselves on ALL of the side effects, not just the major one’s your doctor is required to warn you about upon prescribing the medication. You should be concerned about the side affect of weight gain because of the related health issues connected to being overweight or obese. Here are some of the prescribed medication classes that list weight gain as a side effects.

·        Drugs for diabetes: insulin, thiazolidinediones, and sulfonylureas

·        Antipsychotics: haloperidol, clozapine, and lithium

·        Antidepressants: amitriptyline, paroxetine, and sertraline

·       Anticonvulsives (medications for epilepsy): valproate and carbamazepine

·        Steroids: prednisone

·        Hormone treatments: Birth control pills

·        Blood pressure-reducing drugs: beta-blockers

Over the counter medications have been found to cause weight gain side effects. There is research to show that over the counter pain medications, antihistamines and proton pump inhibitors can cause weight gain.

So what can a person do?  First of all, I must add the disclaimer that you should never stop or change your medications without consulting your medical provider first. That being said, if you are currently regularly taking one of the medications listed above, make an appointment to ask your doctor about an alternative medication you can switch to in order to mitigate this issue. For example, Metformin, a drug commonly prescribed to Type 2 Diabetics and prediabetics does not cause weight gain. If you happen to be on a different blood sugar lowering medication, Metformin could possibly be a good alternative.

Evaluate the need for the medication. For example, birth control. There are several side effects and potential long-term risk factors for taking birth control besides weight gain. Evaluate if switching to a non-medication form of birth control would be a better option for you (such as condoms, a sponge or a vasectomy for a long-term partner). 

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Thirdly, explore alternative medicine. There is a ton of research out there to show that whole food supplements are just as effective if not more effective than their drug counterparts. Also, alternative forms of treatment such as acupuncture, chiropractic, and just good old diet and lifestyle changes can be a side effect free way to manage your medical condition.  I highly suggest that if you are on one or more of the above weight gain causing medications, that you make an appointment with a functional medicine practitioner and have them evaluate your current medical status and make suggestions for alternative forms of treating your conditions. Don't live near one? No problem! Many functional medicine practitioners do virtual appointments and can treat you no matter where you live in the world. 

Copyright 2018. Fire Team Whiskey®. All Rights Reserved.

Low Carb Tortilla Chips and Guacamole

Love Mexican food but now that you are eating low carb, thinking you will never enjoy your chips and guac again? No problem! We have a low carb tortilla recipe for you! Bonus is that guacamole is packed with awesome healthy fat. Pair that up with some full fat cheese, and you got a keto dream! 

Low Carb Tortilla Chips

INGREDIENTS

§  2 cups Almond flour

§  1/2 tsp Chili powder

§  1/2 tsp Garlic Powder

§  1/2 tsp Cumin

§  1/4 tsp Paprika

§  1/4 tsp Sea salt

§  1 large Egg (beaten)

§  1/2 cup Mozzarella cheese (shredded)

INSTRUCTIONS

1.      Preheat the oven to 350 degrees F (177 degrees C). Line a baking sheet with parchment paper.

2.      In a large bowl, mix together the almond flour and spices.

3.      Add the egg and mix using a hand mixer, until a crumbly dough forms.

4.      In a small bowl, microwave the mozzarella until it's melted and easy to stir. Add to the dough mixture and knead/squeeze with your hands until well incorporated. If it stops incorporating before it's fully mixed, you can reheat it for 15-20 seconds again before kneading more.

5.      Place the dough between two large pieces of parchment paper. Use a rolling pin to roll out very thin, about 1/16 in (2 mm) thick.

6.      Cut the dough into triangles and arranged on the parchment lined baking sheet. Bake for 8 to 12 minutes, until golden and firm. Let chips sit to cool (they will crisp up as they cool).

Calories: 220 | Fat: 18g | Total Carbs: 8g | Net Carbs: 4g | Fiber: 4g | Sugar: 1g | Protein: 10g

While the chips are baking make the guacamole:

INGREDIENTS

·        2 ripe avocados

·        1/2 teaspoon Kosher salt

·        1 Tbsp of fresh lime juice or lemon juice

·        2 Tbsp to 1/4 cup of minced red onion or thinly sliced green onion

·        1-2 serrano chiles, stems and seeds removed, minced

·        2 tablespoons cilantro (leaves and tender stems), finely chopped

·        A dash of freshly grated black pepper

·        1/2 ripe tomato, seeds and pulp removed, chopped

1.          Cut avocado, remove flesh: Cut the avocados in half. Remove seed. Score the inside of the avocado with a blunt knife and scoop out the flesh with a spoon

2.          Mash with a fork: Using a fork, roughly mash the avocado. (Don't overdo it! The guacamole should be a little chunky.

3.  Add salt, lime juice, and the rest: Sprinkle with salt and lime (or lemon) juice. The acid in the lime juice will provide some balance to the richness of the avocado and will help delay the avocados from turning brown.

Add the chopped onion, cilantro, black pepper, and chiles. Chili peppers vary individually in their hotness. So, start with a half of one chili pepper and add to the guacamole to your desired degree of hotness.

Remember that much of this is done to taste because of the variability in the fresh ingredients. Start with this recipe and adjust to your taste.

4. Cover with plastic and chill to store: Place plastic wrap on the surface of the guacamole cover it and to prevent air reaching it. (The oxygen in the air causes oxidation which will turn the guacamole brown.) Refrigerate until ready to serve. (p.s. get some fun little personal guacaomle dipping bowls cause you know you wanna double dip!)

One serving ½ cup of guac

150 calories

2 grams of protein

9 grams of carbohydrates

13 grams of total fat

Copy Right 2018. Fire Team Whiskey, LLC. All Rights Reserved.

 

3 Things That People Do Every Day That Sabatoge Their Health and Fitness

My biggest struggle when working with helping people improve their fitness and health is their staunch, white-knuckle grip on severe calorie cutting. Every person thinks that in order to lose weight, they must severely cut their calories. This has been debunked by research and they have to stop doing this! Here is the science in a nutshell that explains why this technique of severe calorie cutting is more damaging to your health and weight goals than helpful.

When we severely calorie cut our bodies react in a way to best preserve energy. This means, the metabolism slows down, less fat is burned and energy is diverted away from non-essential areas. Your baseline "minimum calories to operate" is set to the "new norm". It takes the body up to 2-4 weeks to make this adjustment, that is why you will initially see some weight loss up front, but it will peter out. Then, you are faced with the inevitable question. Should I cut calories again? Most do. Then the same process starts again. This time more systems are shut down, the metabolic rates slows even more, etc. What will happen is that eventually, the person cutting their calories will be so miserable, sick and lethargic (and not to mention hungry all the time) that they will eventually adjust their calories back up. Then guess what? Your "new normal" calorie baseline is still set to that low level. So guess what happens to all those calories coming back in above that new normal. You guessed it, stored as fat. Your body adjusted to operating at that low-calorie level. So anything above that is considered the energy that can be used later and stored as fat. You just shot yourself in the foot. 

My next pet peeve that people do is what I like to call "social hour" as their workout. I get it. You like your trainer a lot. You like meeting your bestie at the gym. Or you like making phone calls while walking. Problem is, you spend more time working out only one part of your body, your gibber jabbering mouth, that you are not actually getting much of a workout! When I used to work as a trainer in a traditional gym, I would just shake my head watching trainers stand and talk to their clients while the client just literally sat on a piece of equipment and did about 10 reps. Then they would spend the next 10 minutes talking. Then go and sit on another piece of equipment, so 10 reps and talk for another 10 minutes. This drives me batty! Time is the most valuable thing we own. If you are taking the time to "go workout" then...WORK OUT! You can socialize and workout at the same time, it's possible. I have had great conversations with clients while they are huffing and puffing and doing burpees. The point is, if you are not winded enough where it's difficult to talk without taking deep breaths, then you are not actually "working out". We recommend the Fire Team Whiskey fitness protocols which require no commute to a gym, no special equipment and only 30 minutes a day! 

Last one and I will get off my soapbox, is alcohol. That is the #1 question I get when working with clients. "Can I still drink on your Program?" The answer is, yes, but probably not in the way you drink. My Facebook newsfeed is filled with people who in one post show the plethora of umbrella-laden sugary drinks (and usually the subsequent carb filled food to go with it) and about 10 posts later complaining about how much weight they have put on. Talk about ZERO self-awareness. Bottom line is, alcohol is processed in the same exact way in your liver as the worst sugar: fructose. So alcohol has all the downsides in the body as eating or drinking straight sugar. When your blood sugar is high, your body releases insulin. Insulin carries that sugar into the cells as energy if there is an overabundance of sugar (which in most cases when consuming carbs and sugar that is the case), it carries those extra molecules and stores them as fat.  I consider alcohol the same choice as having a cupcake. Sure, its fine every once in a while as a special treat. But having 2-4 glasses of wine a night with dinner is not a treat. You might as well eat an entire cake. Its the same effect on the body. 

Stop sabotaging yourself! Make some gains! 

Copy Right 2018. Fire Team Whiskey, LLC. All Rights Reserved.

FTW 300 Challenge

300 Challenge!

3 Exercises X 10 Reps X 10 Rounds 

Exercises: 100 Pull Ups

                   100 Hanging Leg Lifts

                   100 Push Ups

Copy Right 2018. Fire Team Whiskey, LLC. All Rights Reserved.

Fire Team Whiskey Is On A Mission

With 52% of the military and 74% of Veterans being overweight or obese, Fire Team Whiskey is providing the ammo to defeat military and first responder obesity. As our nation's obesity rates continue to climb, our Nation's heroes all also falling prey to this epidemic. Fire Team Whiskey aims to provide a targeted approach to resolving this threat to the safety and security of our nation. Providing military-style workouts that can be done anywhere, low carb ketogenic nutrition, convenient portable meal replacements and a cadre of military veteran fitness trainers and health coaches, Fire Team Whiskey is already changing the lives of our military and first responders. Fire Team Whiskey offers large group unit and individual programs for busy Military Members and First Responders who are on the go and don't have time to commute to a gym or do hours of meal prep. What is different about this Program is the Unit like comradere. Unlike box gyms who don't care whether you show up or not, Fire Team Whiskey approaches each participant as a member of their Unit. No man or woman is left behind. Each participant is pushed to their personal best and will be carried over that finish line by their squad members if need be. Already, Fire Team Whiskey has helped save the careers of several military service members who were at risk of being kicked out of the military because of their failure to meet the fitness and body fat standards. These Soldiers can continue to do what they love, to serve their Country thanks to the ammo provided to the Soldier by the Fire Team Whiskey Caliber Programs

Copy Right 2018. Fire Team Whiskey, LLC. All Rights Reserved.