Archive | Recipes

Low Carb Diet vs Slow Carb vs Keto vs Carb Cycling

Where is Your Best Fit on the Low Carb Diet Continuum?

low carb diet

choose your direction on the low carb diet continuum

Caveat of Low Carb Diet Approaches:

The premise of each of the low carb diet approaches summarized below is that the lower a diet is in sugar and refined carbs , the more health markers will improve and the more fat loss will occur. None of these diet approaches are designed to incur “rapid” fat loss.

Rather, I chose to highlight these particular approaches because they reflect the experiences I have had coaching a wide variety of people to success by focusing on the match between individual fitness goals, lifestyle realities and likelihood of long term sustainability.

Tracking Methodology:

Studies have shown that doing nothing more than tracking your food intake can increase fat loss by up to 33%. This is primarily due to the mindfulness that tracking stimulates, and to the knowledge base you gain by understanding where sugar is hiding in your food choices.

Getting a coach to troubleshoot and hold you accountable can increase your chances of success much more, but even without a coach, tracking is extremely valuable.

Tracking does not have to involve weighing food, using a heart rate monitor or measuring ketones. It can be as simple as photographing your food, checking in with an accountability partner or a coach, or journaling each morning.

Tracking sugar and carbs on the myfitnesspal app has been the most effective way I have found to troubleshoot and pinpoint problem areas, so it is what I will reference under each approach. Regardless of which tool is used, tracking of some sort is imperative to forming the habits that will remain when the motivation fades.

All-in or Small Steps? (know thyself):

Motivation is fickle, as is witnessed every New Years. It is critical to know your style and be clear on your goals when it comes to self-improvement and habit change. Whipping yourself when you fall off the wagon is painful, unproductive and to be avoided if at all possible!

In this post, I’ve outlined a progression of low carb diet approaches and tried to identify which is the best fit for certain goals and certain lifestyles. I’ve moved in and out of these approaches myself over the past five years and the purpose of this summary is to lay out the approaches in a gradation moving from easier to more ambitious.

Each diet is based on the best science I could find, some information is anecdotal from the internet. Most of the information is observational and based on a diverse range of client experiences I have had as a diet and fitness coach on coach.me

I. Entry Level: Decrease Sugar (aka Low Carb Diet)

Who is this for?

· people coming from a Standard American diet of high fat and high sugar together.

· people who are physically addicted to sugar;

· people who want to change their way of eating in small incremental steps.

The basics:

At first glance, this approach to fat loss sounds similar to the “No Sweets” diet, but actually it is much more nuanced. Because we have been so misinformed over the years through both the politics of health and the food industry, we tend to think of sweets as primarily desserts or candy; food that is high in sucrose (table sugar).

The entry level approach is focused on decreasing sugar in the diet from these well-known sugar culprits, but it also addresses the following types of questions:

· Where are the hidden sugars in your particular diet?

· Which types of sugar make the most difference to fat loss?

· How do you overcome the physical cravings that are so prevalent in a sugar addiction?

A few details:

There are basically two types of food that the body doesn’t see as sugar; that would be protein and fat. When people refer to a person as being either a fat-burner or a sugar-burner they are referencing the way the body processes different foods for energy. A diet that is high in sugar (or refined carbs) means you are most likely a sugar burner and receive your energy from burning glucose.

For example, a diet high in fruit on a daily basis, is a diet high in sugar (fructose), and this can stall a fat loss. Limiting fruit is a difficult concept to wrap your head around, primarily because fruit does have beneficial nutrients and it is therefore much more difficult to view it as unhealthy in the same way as a Snickers Bar.

However, most fruit is quite high in sugar. The sugar in fruit is called fructose, it is processed in the liver (like alcohol) and it can be very detrimental to fat loss. That is why many low carb or keto people refer to fruit as “nature’s candy”. Fruit is not in and of itself “unhealthy”, but a diet high in fruit can certainly stall fat loss. (Berries tend to be the exception in the fruit and fat loss equation due to the amount of fiber per sugar ratio)

The sugar in grains is glucose and the sugar in low-fat dairy is lactose. Sucrose is, of course, table sugar and used in most baked goods. Basically the body sees all of these as just plain “sugar” and if you are interested in fat loss or preventing diseases associated with inflammation, decreasing sugar is a good place to start.

Goal metrics to track for a low carb diet:

25 grams or less of sugar a day. If using Myfitnesspal (MFP) to track metrics, look at the daily total of sugar and if it is over 25 grams, scroll back up the sugar column and find out which food source(s) took you over.

In a nutshell: A low carb diet is….

Moderate Carbs — Moderate Protein & Fat- Low Sugar

II. Level Two: Slow Carb Diet

(and some similar versions like Paleo or South Beach)

Who is this for?

· people wanting to make a sustainable lifestyle change that will result in decreasing body fat%

· people that like the flexibility of scheduling cheating and/or having wine

· people that want to keep an active social life, but want to improve health benefits

· I believe this approach works best for people that are “all-in” types

· people that are not averse to tracking

· although many people on slow carb do practice serious exercise routines, it is not a requirement for fat loss

The basics:

Slow carb is focused on encouraging food choices that will not spike blood sugar rather than on a calories-in-calories-out approach. By opting for food that is high in protein and moderate in fat you are limiting an insulin response and it is that insulin response that causes food to be stored in fat cells. Since protein and fat are much more satiating, the amount of calories taken in drops somewhat naturally.

Tim Ferriss, designer of the slow carb diet, acknowledges that humans will cheat on any diet, so a cheat day is scheduled once a week to provide for delayed gratification.

As a diet coach, I have seen the highest success rates for fat loss with Tim Ferriss’s slow carb diet. It is simple to follow and the cheat day allows people more of a guilt-free social life.

A few details:

Ferriss lays out a set of rules but ultimately tells you to experiment with your own body using these rules as guidelines. The rules include: For 6 days in a row, avoid fruit, dairy, grains and try and get around 20–30 grams of protein with each meal. Moderate amounts of fats are allowed. The 7th day is a cheat day where any food or drink is allowed.

There are many more details, of course, all of which are laid out explicitly in a book called “The 4-Hour Body”.

Goal metrics to track:

Aim for a daily total of 100 grams or less of carbs and 25 grams or less of sugar. The protein metric will vary depending on the type and intensity of your exercise routine (or lack thereof). The lower you go in carbs the more fat you can add to keep you satiated, but it is not considered a high fat diet.

Avoid eating a daily meal plan that involves both high fat and high carb. That is the Standard American Diet that has caused the current state of affairs with the obesity epidemic.

In a nutshell: The slow carb diet is….

Low Carb — High Protein — Moderate Fat

III. Level Three: Standard Ketogenic Diet

Who is this for?

· people who have a lot of weight to lose or are obese

· people with certain health issues, primarily type 2 diabetes, PCOS, or a range of health problems caused by inflammation (joint pain, etc.)

· people that are insulin resistant and need to improve their metabolic health

· some information shows a relationship to improving endurance sports

The Basics:

There are many clinical, long term studies that are showing the benefits of a ketogenic diet for: type 2 diabetes, epilepsy, Alzheimer’s disease, Parkinsons, acne and more recently, cancer. The ketogenic diet is also rapidly becoming known as one of the more effective and sustainable ways to lose a lot of weight if one is obese or has a lot to lose.

A ketogenic approach involves drastically reducing carbohydrate intake, and replacing it with fat (moderate protein is allowed and is based on your level of exercise). The reduction in carbs puts your body into a metabolic state called ketosis. When this happens consistently over time, your body becomes incredibly efficient at burning fat for energy and you are considered a “fat-burner” rather than a sugar-burner”.

The initial stages of this diet are quite difficult however, as it requires getting carbs to a very low level, and keeping them there consistently (no cheat days on keto). That is an extremely challenging change for many people, and this way of eating is often more successful when people ease into it through a slow carb or low carb diet first.

Goal Metrics to track:

Typical percentages of macros on a ketogenic diet that includes moderate to intense exercise is often quoted as: 60% fat, 35% protein and 5% carbs. The most important metric to track on MFP would be carbs, aiming for less than 30 grams carbs per day.

In a nutshell: The Standard Ketogenic Diet is…..

Very Low-Carb — Moderate Protein- High Fat

IV. Level Four: Cyclical Ketogenic Diet:

Who is it for?

· people that are willing to be meticulous in meal planning and very disciplined in compliance.

· People who travel a lot and find low-carb eating challenging while on the road;

· People with an active social life that cannot fit continuous low-carb eating into their lifestyle;

· People who experience prolonged negative side effects of a ketogenic diet. A cyclical diet may reduce some of these side effects through limited and scheduled carbohydrate intake;

· people that are bodybuilders or athletes tend to use this approach most effectively

The basics:

This diet involves periods of higher-carb or higher-calorie refeeds, such as 5 ketogenic days followed by 2 high-carb days. A nuanced approach to this cyclical keto diet is to target your higher carb days around intense workouts (aka the Targeted Ketogenic Diet).

A few details:

Like the keto diet and the slow carb diet, the fat loss premise revolves around hormones and the insulin response to sugars and carbohydrates.

Low-carb days keep insulin levels low, which means glucose isn’t taken up by cells and fat stores are used as energy instead of the preferred glucose. High-carb days cause insulin levels to spike which will prevent the body from adjusting to a lower metabolism that would accommodate a low carb or low calorie diet.

The very first thing you must know as you go about designing this type of diet program is that in order to see your best results, you should be doing your highest carb diets on the days you perform your hardest workout sessions (i.e., leg day or full-body workout day)

The second key is to understand FAT/CARB associations:

HIGH-FAT-HIGH-CARB is not part of any weight loss plan. It is bad for your health and your belly both.

LOW-FAT-LOW-CARB doesn’t work for sustainable fat loss or weight loss (you get too hungry);

This approach is all about balance, tracking and tweeking. Balancing a weekly calorie intake, balancing the high carb timing with your intense workouts, and balancing the macros against each other. Definitely the most complex form of a low carb approach, but if done right it can be quite effective and sustainable.

Goal metrics to track:

low carb days need to be under 30 grams carbs (ketogenic). All other metrics will vary based on the schedule of the individual and the intensity of the workouts. Intermittent fasting often fits into this regime following the refeed days.

In a nutshell: This approach needs to be customized. It is most effective for bodybuilders, athletes or people that like to experiment and get geeky with numbers.

Here are a few of the more popular protocols for a cyclic approach:

Weekend cycle: 5 days on a low-carb diet, then a 2-day high-calorie refeed.

Mini cycle: 11 days on a low-carb diet followed by a 3-day high-calorie refeed.

3 on, 1 off: A 3-week low-carb diet followed by a 5–7 day high-calorie refeed.

Monthly cycle: 4–5 weeks on a low-carb diet followed by a longer 10–14 day higher-calorie refeed

IN SUMMARY:

The amount of diet information out there is overwhelming. My focus is on low carb diet approaches because it helped me lose 35 pounds 5 years ago, it has been a sustainable lifestyle, and I have witnessed the efforts of 250 clients reach some degree of success.

The first key to success is to evaluate your lifestyle and decide where you might best fit on the continuum. The second key is to be clear on your true goals and tweek the plan as you go without losing sight of the goal.

Fitness Coaching:

If you want to view my profile or any of the other coaches on Coach.me, click on this link and explore: https://www.coach.me/Stainbrook?ref=ajg9w

0

Low Carb Stir Fry: 4-hour body appropriate

Low carb diners tend to think they must avoid the cuisine of ethnic oriented restaurants because the dishes are often accompanied by rice, breads and various forms of “fillers”.   Asian, Mexican, and Indian cuisines are some of my favorites and they can be just fine for a slow carb, low carb or keto lifestyle!   Simply focus on the wonderful array of proteins, vegetables, sauces and spice mixes.  (sometimes a little sugar is slipped into restaurant sauces so that is something to watch for if you are being really strict).  If you are still wary of restaurants in your area, make your own version!  This low carb stir fry the hubby made for me the other night was wonderful, and since I didn’t have to cook it I felt like I was at a fancy schmancy restaurant (kind of).

Low Carb Stir Fry

Pork & Chard Stir Fry

Benefits of Being Low Carb when Eating Out:

I was at a Thai restaurant in Portland Oregon with a friend and ordered one of my favorite curry bowls and it wasn’t until we left that I realized I didn’t even “see” the bowl of rice on our table.  It was a memorable meal, both in flavor and in companionship and the lack of rice with my curry bowl did not diminish the meal one iota!

I’m convinced that tastebuds do in fact change after being low carb for a long time.  Sweets are sweeter, a plateful of carbs is unappealing as you envision the bloat and lethargy of tomorrow, and red wine stands in just fine for cocktails.  I haven’t lost the taste for a good beer, but you get satiated so much faster that one beer every so often is a reward that feels like Christmas rather than a given.  If cheat days are part of your program, add a martini and/or a dessert and you are living a very good life indeed.

Tips for Low Carb Stir Frys in General:

For some reason I’ve always been intimidated by stir frys and cooking in a wok.  For some people it’s baking pies or breads, for some it figuring out how to cook fish or game correctly….for me it is the stir fry.  Thank goodness for the husband who is a low carb stir fry pro!

Following a great stir fry the other night I asked him to repeat the recipe for me.  Well, as with many good chefs and cooks, a “recipe” is not something he was able to relay with total accuracy.  I pushed and asked questions and the recipe below should be pretty close to the wonderful low carb stir fry he made.

Generally speaking, these are the components that make a good stir fry:

  • get the wok (or pot) smoking hot
  • have all the veggies and proteins chopped up into bite size pieces ahead of time
  • use some overall combination of:  oyster sauce, dry sherry, fish sauce, vinegar, and chile pepper
  • work fairly fast (make sure everything you need is laid out – the mise en place as they say)

Cris’s Weeknight Low Carb Stir Fry:

Ingredients:

  • sesame oil (about 1/2 cup)
  • 1 1/2 lb pork loin, cubed (about 2 cups cubed)
  • 1 tsp chile pepper (your choice on how hot of pepper)
  • 2 Tbsp bottled garlic
  • oyster sauce (about 1 1/2 Tbsp)
  • 2 cups chopped celery, large chop not mince
  • 1  small bunch chard. coarsely chopped
  • fish sauce (about 3 Tbsp)
  • apple cider vinegar (about 2 tsp)
  • dry sherry (about 1/4 cup)

Directions:

  1. Make sure all chopping is done and ingredients are laid out
  2. Add sesame oil to the wok and get it smoking hot
  3. once smoking hot, add port and chile pepper and cook 5-6 min. or until no longer pink, stirring constantly
  4. add garlic for 30 seconds; then add oyster sauce and stir for a couple of minutes until it thickens a bit.
  5. Add celery for about 1 minute; then add chard, fish sauce, vinegar and sherry and cook for about 2 min. or until chard leaves are wilted.

Online Coaching Available:

I have followed the slow carb diet for 3 years and the keto diet for 2 years now, and I have put my “been there done that” knowledge to work helping people figure it out.  I am currently an online diet coach (info can be found here if you’re interested), and have just hit the 250-client mark.  Come and visit me and see if online coaching might be for you!

If not for diet, there are other coaches on the site that coach anything from writing a blog, to getting up early, to getting rid of that pesky procrastination.  Explore the site while you are there.  There are some wonderful coaches and the testimonials will tell you what you need to know.  Click here to get to my profile and then explore others from there.

 

0

Harissa Glazed Salmon for Low Carb, Slow Carb or Ketogenic Lifestyles

I’m a salmon fanatic, both because I love the taste but also because I think it’s a nutritional powerhouse. especially for people on a low carb or ketogenic lifestyle.  It is one of those things that is wonderful grilled, oven-baked, roasted, smoked, and/or poached.  Pretty hard to go wrong with salmon.  It also lends itself wonderfully to any range of sauces or rubs.  This harissa glazed salmon is one of my favorite recipes and can be a quick weeknight dinner as well as a fancy-schmancy dinner party!

harissa glazed salmon

Harissa Glazed Salmon

Harissa is a wonderful North African sauce or condiment that is used to flavor many different kinds of dishes.  It is frequently used to flavor couscous or as a glaze for grilled main dishes.  It is also popular as a relish or condiment to have on the side with any roasted vegetable or protein.  I like it stirred into scrambled eggs or into creamy winter squash dishes also.

Mixing it up with mayonnaise and a little lemon juice for this salmon recipe turned the harissa paste into more of a creamy sauce.  The mayonnaise is totally optional, as the harissa paste is great as a glaze for salmon all on its own.

Another excellent way to cook a creative but easy salmon dish with harissa is to glaze the salmon with the harissa paste and then make a creamy yogurt and dill sauce for a topping.  That saying “it’s all good” definitely works here.

I used our award-winning  Harissa sauce from HeathGlen, but there are alternatives in various gourmet-type stores.  They all taste quite different.  I prefer one that is complex and has a range of chili peppers rather than a sauce that is so hot you can’t distinguish the unique flavors.  You can also make your own of course.  Click here for a harissa recipe you can make at home.

Recipe for Harissa Glazed Salmon:

Ingredients:

  • 4-5 salmon fillets (or 1 large salmon cut into fillets)
  • salt and pepper to taste
  • 1 lemon, thinly sliced
  • 1/3 cup mayonnaise
  • 1-2 tsp lemon juice
  • 1 Tbsp harissa
  • 1 tsp smoked paprika
  • 1 Tbsp wine (red or white)

Directions:

  1. Preheat oven to 425 degrees F. Coat the inside of a 9 x 12-inch baking dish with oil or something like PAM  Sprinkle the salmon with salt and pepper and arrange salmon in baking dish
  2. In a bowl, mix together the mayonnaise, lemon juice, harissa, and smoked paprika, stirring until smooth.  Spread the mayonnaise mixture over the fish as evenly as possible.
  3. Place them lemon slices around the salmon and bake in the preheated oven until the fish is hot and has begun to turn opaque (about 6-10 min).
  4. Remove from the oven, turn the oven on broil, and raise the oven rack to the broil position.  When up to broil temperature return the salmon to the broiler rack and broil until nicely browned, about 3 min.
  5. Enjoy the Harissa Glazed Salmon with a glass of wine and refrigerate any leftover for tomorrow’s lunch!

Online Coaching Available:

I have followed the slow carb diet for 3 years and the keto diet for 2 years now, and I have put my “been there done that” knowledge to work helping people figure it out.  I am currently an online diet coach (info can be found here if you’re interested), and have just hit the 250-client mark.  Come and visit me and see if online coaching might be for you!

If not for diet, there are other coaches on the site that coach anything from writing a blog, to getting up early, to getting rid of that pesky procrastination.  Explore the site while you are there.  There are some wonderful coaches and the testimonials will tell you what you need to know.  Click here to get to my profile and then explore others from there.

0

Low Carb Steak Salad for Lunch or Dinner

Grilled steak is a family-favorite dinner at our house, and we generally try to grill enough of it to ensure a low carb steak salad for lunch the next day.  You can get quite creative with the type of dressing on steak salads, but simplicity can be just as flavorful sometimes.  Thinly sliced steak on a crisp radish and butter head lettuce salad the next day with a little creamy mustard dressing will make you feel like you’re a top chef!  So simple, so good, so compliant!

low carb steak salad

Steak and Radish Salad

Recipe for Low Carb Steak Salad:

Hanger steak is a great steak to use for this low carb steak salad, but of course any cut will do.  Just slice the steak thinly to get the best “mouthfeel” out of the salad as it mixes with a creamy mustard dressing and crisp peppery radishes.  Without further ado, here is the recipe, such as it is:

Ingredients:

 Serves 4
  • 16 oz Steak (I like flank steak or skirt steak)
  • 3 tbsps Dijon Mustard
  • 3 tbsps Extra Virgin Olive Oil
  • 2 tbsps Sherry Vinegar
  • 1/2 tsp Garlic
  • 1/2 tsp Oregano
  • 1/2 tsp leaf Dried Thyme Leaves
  • Lettuce, romaine or butter head is good but any kind works
  • 3-4 large radishes, sliced
  • 2 oz soft cheese, optional (goat cheese, blue cheese, or feta cheese is good)

Directions:

  1. Preheat a grill.  Brush both sides of the steak with some olive oil and season with salt and freshly ground black pepper.  Grill 5 minutes on each side or until steak is medium rare.  Set aside. (alternatively use the grilled steak from the night before)
  2. In a shallow container large enough to fit the steak; whisk the mustard, oil, vinegar, garlic, oregano and thyme.  Marinate the cooked steak for 15 minutes, remove and slice into thin strips.  Set aside.  Put the remaining marinade and juices into a small pan and bring to a boil for one full minute.
  3. Arrange lettuce, radishes, and steak slices on serving plates.  Top with goat cheese, feta cheese or blue cheese and drizzle cooked marinade over the top.  Serve immediately.

Online Coaching Available:

I have followed the slow carb diet for 3 years and the keto diet for 2 years now, and I have put my “been there done that” knowledge to work helping people figure it out.  I am currently an online diet coach (info can be found here if you’re interested), and have just hit the 250-client mark.  Come and visit me and see if online coaching might be for you!

If not for diet, there are other coaches on the site that coach anything from writing a blog, to getting up early, to getting rid of that pesky procrastination.  Explore the site while you are there.  There are some wonderful coaches and the testimonials will tell you what you need to know.  Click here to get to my profile and then explore others from there.

0

Keto Sheet Pan Dinners

Love good food… don’t want carbs…no time to cook?  Enter the darling of the year, Sheet-pan dinners.

Sheet-pan dinner with chicken & veggies

Sheet-pan dinner with chicken & veggies

Can Sheet-pan dinners take the place of Fast Food?

In the 70’s the quick and easy dinner darling was Hamburger Helper (remember that?).   In the 80s the crockpot was the way to go, as long as you added a spice packet of Lipton’s French Onion Soup.  The 90’s were all about foods in pocket form, packaged salads and lunch kits, and things you could cook in the microwave or toaster (pizza bagels, pizza pockets, toaster strudels).

Somewhere around the 2000’s farmers’ markets really started to come into their own (in the US anyway), and the number of farmers markets offering fresh local produce has grown to the level of abundance.  You can often find a good farmers market within 50 miles of your home these days.

The problem is our knowledge of how to cook with all this fresh produce is a bit rusty and the grandmothers are not always nearby anymore.  Sheet-pan dinners might be the rescue dinner of the 2000’s.  They are certainly gaining in popularity right now, and rightfully so.

What is the biggest complaint about Low Carb or Keto Lifestyles?

One of the biggest obstacles I have seen in coaching people on a range of different diets is the challenge of cooking whole foods at home.  In particular cooking vegetables.  It seems dieters these days fall into one of 3 camps:

  • a stressed out professional who doesn’t have time;
  • a busy parent (often a working parent) who needs to get something on the table without fuss;
  • a non-cook who just isn’t familiar with cooking and is either intimidated to learn or has no interest

The thing everyone seems to have in common however, is we all like to eat.  And we prefer eating something that tastes good!  I have heard of some people that really don’t enjoy food or eating, but so far in my fairly lengthy life I have not met any of them.

The Sheet-pan

Historically, sheet pans were a tool seen mostly in professional kitchens. You can get good ones in any kitchen store these days and they typically measure 18 x 13 inches with a lipped edge. You’ll often find them labeled as half sheet pans if you’re purchasing them from a restaurant supply store. If you have a pan at home that is a different size, don’t worry about it.  As long as you have enough space to spread things out into a single layer, everything will be fine.

The How-To:

The idea around sheet-pan dinners is that they are easy and it allows you to be creative with whatever you have available.  The idea is to get proteins and vegetables that cook up golden and crisp — not steamed and mushy?   The best way to achieve this wonderful crispy ideal is a combination of high heat (usually around 425 F) and enough food to fill in the space in your pan.   The only trick is to select proteins and veggies that will cook at approximately the same time.  If you need help with deciding perfect combinations of proteins and vegetables this link to Food 52 is a great resource.

Tips and Tricks to Sheet-pan Cooking

  1. If you want crispy proteins, leave the skin on chicken thighs or choose meat that will render its own fat.
  2. Use a piece of parchment paper to line your sheet pan with for fast and easy clean-up
  3. Frozen vegetables can be tossed onto the sheet pan without having to wait for them to thaw.
  4. Eggs and beans are great additions to make it something like a hash.
  5. I like to add some lemon wedges to use to squeeze over the dish at the end.  The fact that they are broiled lemon wedges makes them even more powerful of a taste treat.

Last week a neighbor brought us some lake fish (sun fish and croppies) and that went onto the sheet-pan with some chard, garlic, lemon wedges and fennel.

This week I went with chicken thighs, brussel sprouts, carrots, fennel, lemon and rosemary (see above photo).

It is really the simplest way to be a creative cook that I have seen in a long time.  Not to mention I finally have a way to easily make all those vegetables from the farmers’ markets!

I will add the exact chicken recipe to this post next week.  Otherwise check out the Food52 link and go wild!

Online Coaching Available:

I have followed the slow carb diet for 3 years and the keto diet for 2 years now, and I have put my “been there done that” knowledge to work helping people figure it out.  I am currently an online diet coach (info can be found here if you’re interested), and have just hit the 250 client mark.  Come and visit me and see if online coaching might be for you!

If not for diet, there are other coaches on the site that coach anything from writing a blog, to getting up early, to getting rid of that pesky procrastination.  Explore the site while you are there.  There are some wonderful coaches and the testimonials will tell you what you need to know.  Click here to get to my profile and then explore others from there.

0

Powered by WordPress. Designed by Woo Themes

UA-22658354-1