My Thoughts on the Keto Diet

Why it works for Weight-Loss but should NOT be your Go-To

So you’re looking to lose weight. Maybe shed some belly fat. Get toned? And weight-loss has always been a bit of a struggle for ya. In fact, you’ve struggled with it your whole life… you’ve never felt comfortable in your skin or confident in your body. BEHOLD THE KETO DIET. The NEWEST trend that everyone is trying AND it’s WORKING! Like actually people are losing weight from it. Tons of weight. And fast!

COULD THIS BE THE ANSWER TO YOUR ETERNAL WEIGHT-LOSS STRUGGLE?

Yes, people are losing weight on the keto diet. This is true. But the keto diet is not WHY they’re losing weight. … so WHAT GIVES?!

Scientific Evidence.

There is scientific evidence towards the keto diet helping children with epilepsy and autism but NO evidence for it being a better option than any other form of weight-loss diet. Click HERE for a study that shows improvements in children with Autism after just 3 months of the keto diet. Click HERE for a study that supports the keto diet in treatment of epilepsy.

So why does keto help you to lose weight? Simple, it FORCES you to be in a caloric deficit. What is a caloric deficit you ask? It’s when you consume LESS food than you EXPEND throughout the day or week. It does this by eliminating an ENTIRE food group from your diet (carbohydrates). AKA… weight is lost by being in a caloric deficit… NOT from being on the keto diet. In other words ANY diet can do that. YUP! Literally ANY diet can help you to lose weight… as long as you’re in a caloric deficit. People are just using keto as a TOOL to help with a caloric deficit. Click HERE for a study that shows why a caloric deficit is responsible for weight-loss.

HERES THE GOOD NEW: you don’t have to completely eliminate carbs to to lose weight.

Keto is aiding in weight-loss simply because on the diet, you are eating less calories. But you don’t have to completely eliminate carbs to eat less calories… you can just EAT LESS CALORIES! *GASP* *SHOCKER*

NEGATIVE RELATIONSHIP WITH FOOD?

Do you have a history of having negative relationships with food? If you’ve tried other fad diets to no avail, suffered from binge eating, have guilt, anxiety, and/or stress surrounding food or the idea of food, then I DO NOT RECOMMEND THE KETO DIET. Completely eliminating an entire food group can fuel negative relationships with food. And frankly, restriction leads to binging. The more you restrict, the more you tell yourself you “can’t” eat this or “can’t” eat that, the more likely you are to crave it and potentially have a surprise binge attack. Try practicing moderation instead but just eating LESS. Remember, all you have to do to lose weight is be in a caloric deficit. If you practice a well-balanced, moderate diet containing ALL macro and micro nutrients INCLUDING carbs, then you will never feel restricted.

IF YOU HAVE A DAMAGED METABOLISM

Then I DEF DON’T recommend keto! The single most important macronutrient to help with your metabolism is carbohydrates. Carbs will manipulate your insulin sensitivity and metabolic function! We NEED carbs especially after our workouts to restore our glycogen stores. Carbs also help with protein synthesis! They work TOGETHER to refuel and rebuild your muscles after a strenuous workout! Eliminating carbs altogether may lead to insulin resistance which potentially can further lead to Type 2 Diabetes. Click HERE for more information.

OTHER RISKS

Besides linking to diabetes and a damaged metabolism, the keto diet is very high in fat and protein, and very low in vital micronutrients such as essential vitamins and minerals that are found in fruits and vegetables (fruits and veggies are carbs btw). A diet too high in protein can lead to serious liver damage and dehydration. A diet too high in fat and protein, especially saturated fat, can lead to diseases such as high blood pressure, high cholesterol, and even risks of cancer.

Additionally, because you’re eliminating an entire food group, the keto diet is not very sustainable long term. Are you really going to never eat a slice of bread ever again? NEVER eat a cookie?? Fruit? SWEET POTATOES?! Because it’s not sustainable long term, the weight lost while on the keto diet is ALSO NOT sustainable long term. Weight is lost yes, but quickly gained right back.

BOTTOM LINE

If it is not sustainable I don’t recommend it. If going keto is going to make you lose weight but you can’t sustain it FOREVER then you most likely won’t be able to sustain weight-loss forever. #sorrynotsorry
But at the same time- try it if you want. Take the time to develop habits around it, see how you feel. I would say the same for ANY diet.

Unsure how to lose weight in a sustainable and maintainable way? Don’t worry I got your back! That’s my SPECIALTY! Let’s chat! Click HERE to schedule a FREE phone call where I help you navigate what steps to take to lose weight and keep it off!

THE #1 THING HOLDING YOU BACK FROM LOSING WEIGHT AND MAINTAINING WEIGHT LOSS

Still need help? For more info, and personalized advice, sign up for a free consultation call at trainwithamandajane.com/apply

SCARCITY

How can SCARCITY be the one thing that’s holding you back? Isn’t it the opposite? There’s an ABUNDANCE of shitty food, and tempting treats, and fun parties with lots of alcohol? How can scarcity be the problem??

Having a scarcity MINDSET is what is holding you back. Up until now you’ve probably tried every single diet out there… all of which said “DON’T EAT CANDY, DON’T HAVE ALCOHOL, DON’T EAT CARBS, DON’T HAVE THIS DON’T HAVE THAT”. So you figure… in order to lose weight and KEEP IT OFF you have to ELIMINATE all of those things FOR GOOD.

THAT is SCARCITY MINDSET.

“I WILL NEVER BE ABLE TO EAT PIZZA EVER AGAIN ONCE I GO ON A DIET SO I’M JUST GOING TO EAT THE ENTIRE PIE TO MYSELF.”

Woof. Talk about the opposite of what we want.

Up until now, I thought I was living in an abundance mindset. I thought I was living in moderation. True change happens in our body when we can develop habits surrounding a fit lifestyle; when we can create sustainability. Sustainability in health and fitness occurs when you have BALANCE. After all, restriction just leads to binging.

BUT I’ve had some recent realizations as I’m finding myself exhausted, TIRED, BURNT OUT, day after day. How can someone so healthy, so fit, someone practicing MODERATION be so fricken EXHAUSTED?

Well, I haven’t been living in moderation… I’ve actually been living in SCARCITY and in a different way than I imagined! This feeling of scarcity has created a reliance on refined sugar.

I’ve officially been vegan now for 2.5 years. For me, it’s easy to walk into any restaurant and find vegan options. Vegan desserts, not so much. So whenever I found a vegan dessert I would eat it because “who knows when I’ll find a vegan cookie again!”

2.5 years later, living in NYC and knowing literally every vegan restaurant out there, I still easily have sugar everyday. In fact, I seek it out because it gives me a boost of energy. It tastes so good and it leaves me feeling happy and energized. It’s all fun and games until that sugar crash rolls in, completely ruining my day, and making me MORE tired than when I went for the sugar in the first place!

Sugar is not scarce. It’s available. Very available. Even in vegan form. But that feeling of scarcity had me going back for more and more each time I saw it. I’ve become reliant on it.

Let me be clear, our body needs carbs, our body needs sugar! I am not telling you to completely eliminate carbs or sweets FOR GOOD!

But ideally, we would like for our sugar levels to remain the same throughout the day. Refined carbs and refined sugar spike our blood sugar levels, making our body produce more insulin to counter act it. This can result in a drop of energy levels and even include irritability, tiredness, lack of concentration etc.

So here’s the plan. In order to ADAPT moderation and sustainability I will be giving up refined sugar and caffeine (I’ve become reliant on coffee too whoops) over the next few weeks. I wholeheartedly believe in moderation, but sometimes in order to get there you have to go through the hard habit building stuff to land there. EASY is earned. Moderation is earned.

WITH MODERATION AS MY END GOAL, I will be doing no coffee and no refined sugar for a few weeks. Anyone with me?

Still need help? For more info, and personalized advice, sign up for a free consultation call at trainwithamandajane.com/apply

3 WAYS to ALWAYS FIND TIME TO WORKOUT

Amanda Jane is a Certified Personal Trainer specializing in helping YOU lose weight and maintain weight loss without quick fixes or fad diets!

Schedule It.

Take out your calendar RIGHT NOW. Look for times that you have consistently free every single week. Schedule your workout in. Put it in your calendar as if it is life or death. Because IT IS. THIS IS YOUR LIFE.

Would you miss a business meeting? Would you cancel an important conference call? How about your best friends wedding?

NO YOU WOULDN’T!

Show yourself the same respect as you show your job, your family, your friends. SHOW UP for yourself!

Write it in your calendar, set an alarm, set a reminder and STICK TO IT!

20 Minutes.

Ever heard the saying “Done is better than Perfect”?

Right now you think you need an hour, 2 hours at the gym to get a good workout in… and so it’s preventing you from doing anything at all!

ALL YOU NEED IS 20 MINUTES and 20 MINUTES is better than NOTHING!

Done is better than perfect! Of course we would love to spend an hour in the weight room and an hour doing cardio and then an hour practicing yoga but that is not plausible or sustainable AND THAT’S OKAY!

Everyone has 20 Minutes in their day.

Accountability

Find SOMETHING or SOMEONE to keep you accountable.

When you tell people your goals, when you have someone holding you equally as high in your goals as you are in yourself, it makes it much easier to commit!

YOU’RE MORE LIKELY TO GET IT DONE IF YOU HAVE SKIN IN THE GAME!

Find a workout partner who ALREADY makes the gym a habit.

SPEND MONEY on a gym membership: if you’re investing your money into something… you’re more likely to do it!

Reward yourself each time you get it done! Put a dollar in a jar each time you go, if you want to go for 30 days in a row… don’t stop until that jar has 30$ in it! Once it has 30$ treat yourself to a manicure! Or a new pair of leggings!

YOU GOT THIS!

If you’re struggling to lose weight and MAINAIN it, click HERE for a free consultation!

How to Survive the Holidays

THE most asked about Question… So here are my top 3 Ways to not lose progress this holiday season!

1.Change Your Mindset

Tricked Ya! I actually don’t believe in merely SURVIVING the holidays. I believe in LIVING through the holidays… yes that’s right, I don’t believe this time of year is the time to be so hyper focused, stressed, and anxious about food, diet and exercise. In fact, I believe it’s the opposite.

So you missed a week of working out because you were traveling across the country and your hometown doesn’t have a gym nearby and there’s no time because Grandma wants you to help her make her famous Apple Pie and she’s forcing you to try some because HOW can you not help GMA with pie and NOT taste it?

Yeah, life happens. And it will continue to happen and IT’S OKAY! ONE or TWO weeks of missing workouts will not ruin your progress. Have you ever seen drastic results after one week of working out? No, I don’t think so. So yeah, I don’t think you’ll see drastic results in the opposite direction of missing one or two weeks.

Change your mindset? Yeah, stop focusing on how you’re going to lose progress and start focusing on what this time of year REALLY is all about. Family.

2.Commit to 5 Minutes A Day

If you’re so concerned about losing progress, let me challenge you to do this. Commit to JUST 5 minutes a day. Often times 5 minutes turns into 10, then 15 then 30. If we can at least commit to the first 5 minutes (5 minutes so much less intimidating!), then actually accomplishing the goal becomes a whole lot easier.

If a workout isn’t in the cards today try meditating, meal prepping, journaling or saying self-affirmations. These all contribute to our overall progress and process. You can’t have one without the other.

Commit to JUST 5 minutes a day and you will be amazed at how many goals you’ll accomplish once the new year rolls around.

3.Encourage Others

You are the product of the 5 people you hang around with. Truly.

Get your friends and family involved. It’s amazing how much fun health and fitness can be when we’re all in it together! I always feel so motivated with I’m striving for a goal with a friend or when I plan a workout with my family. This could be a fun bonding opportunity for the whole fam!

And it doesn’t have to necessarily be going to the gym or making smoothie bowls (LOL!) Maybe you all put together a flag football game, go for a walk down the block, look up a new healthy restaurant you’ve dying to try.

Get creative and encourage each other! More often than not, we’re all feeling the same way.

I hope these 3 tips help and I hope you truly have a WONDERFUL holiday with your friends and family.

Love Always,

Train with Amanda Jane

How I stayed on track while traveling… FOR A BACHELORETTE PARTY!

Okay so you’re going out of town for a week and you’re nervous you won’t be able to keep up with your fitness routine…

woah woah. DON’T STRESS! It’s just ONE weekend away.

BUT WAIT…

you’re not JUST going out of town for like some business meeting. You’re going out of town for a celebration… a party…

A BACHELORETTE PARTY!

Just how the hell do you plan on staying on track!?
You don’t want to ruin your summer diet/shred that you’ve been working so hard on!

WELL FEAR NOT AMANDA JANE HERE!

Pack your bags and relax… you got this.

Did you know you can take food through airport security?

This is so important not only for making good choices but also for saving some money!! Airports can be SUPER expensive and they don’t have many great options (especially for plant based peeps like me). So I ALWAYS make sure to bring some healthy snacks with me. Here’s what I packed on this trip to Chicago.

Simply Protein Bar: Vegan, 15 grams of protein, low in sugar, minimal ingredients

Empty Water Bottle to fill up at water fountains!

Alright everything is going well so far! You packed your healthy snacks… you are all SET to go until you arrive in Chicago and realize…

It’s NATIONAL DONUT DAY

Okay… now that I’ve had my Vegan Donut… time to get BACK ON TRACK. THERE IS NOTHING THAT CAN GET IN THE WAY OF MY SUMMER SHRED/DIET.

But wait… the Bride is arriving soon and she LOVESSSSS tequila… Let’s cheers with a margarita!

when you’re the bride you should always be double fisting…

Okay maybe it wasn’t one margarita… maybe it was a few. and some shots of tequila as well. and even some champagne. BUT FEAR NOT. In true “friends with Amanda Jane” form… the bride planned a workout class for the next day!

TAJ TIP (TRAIN WITH AMANDA JANE TIP):

The kinds of people you hang out with inform the type of people WE ARE. If working out and eating well is important to your friends, it will most likely be important to you as well. You will encourage each other in all of the positive ways!

SO the beautiful Bride wanted Acai Bowls and a workout class. We SWEAT that Tequila out in a Cardio Dance class and Yoga!

and then we drank some more.

… AND EVEN MORE!

lol… drinking on a boat can be pretty intense

But don’t worry I had a kale salad in between cuz #balance.

Okay so maybe I’m not staying SUPER on track… and maybe I actually lied to you all and this was actually a trick to get you to read a blog post about moderation.

YUP MODERATION.

An extremely boring, not fun, NOT sexy word. MODERATION. HOW INCREDIBLY BORING.

But guess what. This boring word, this way of life that maybe doesn’t seem so exciting or sexy or quick is actually how we are able to sustain health and fitness LONG TERM.

I am in my mid 20s and my best friend is getting married. Am I really going to count calories and macronutrients, limit my drinking to one or two vodka sodas and not enjoy the joys of brunch and National Donut Day? NO.

But here’s the thing. That’s what works for me. Knowing that I am able to drink, I am able to have donuts, pizza or WHATEVER whenever I want (because I’m not on some crazy weird fad diet) allows me to live stress free. I live my life moderately. During my normal week I have smoothies packed with fruits and veggies and fiber and all the essential vitamins and minerals. I have my 1Up Nutrition Vegan Protein Powder, I have my giant kale salads and roasted veggies and beans and tofu. And then I’m able to go on vacation for a weekend and enjoy myself. Guilt free. I am able to celebrate and know that ONE weekend away WILL NOT KILL ME OR RUIN MY PROGRESS!

And then we saw the sunset… and it was a reminder of what really matters.

Live in the moment and experience life to the fullest in whatever way that means to you.

Life is too short to worry about staying “on track”.

Whatever you choose, however you decide to live your life. Make sure it makes you happy.

I enjoy fitness.

I enjoy eating healthy.

But more importantly, I enjoy spending time with those I love.

AKA DONUTS.

My Favorite Vegan Protein Sources

You’re VEGAN? How do you get your protein??

Struggling with maintaining and sustaining weight-loss? Sign up for a FREE consultation call HERE !

As a vegan, I get asked all the time what I eat to get protein… how have I been able to build muscle while not eating meat… how do I have lean muscle mass…?! SO may questions about veganism. I get it. It’s hard to fully understand if you’ve ate meat your whole life. SO. Let’s break it down…

First of all. The average person needs only 10% of their daily caloric intake to come from protein. YUP ONLY 10%!!!! So yeah, if you’re just eating plants and you have a variety of plant based foods in your diet YOU CAN get that 10%! Pretty exciting huh?! Grains, vegetables, fruits ALL have protein. “WHAT EVEN SPINACH????” Yup even spinach.. How do you think Popeye got so strong?!

Now, if you’re like me and you workout 5-6 days a week you probably will want to increase your protein intake a bit. I aim to get 20-30% of my daily caloric intake to be protein! Which can be a little trickier if you’re not eating meat and not fully paying attention to what plants you’re eating.

SO. I’ve come up with a list of all my favorite Vegan Protein Sources!

1. Beans and Legumes

In the video I show you my favorites! I got my lentils from Trader Joe’s and for my canned beans I usually buy a brand called Eden Organic because they don’t add salt to their beans (too much sodium makes me bloated, what about you?).

Small Whole Green Lentils:

170 calories per 1/4 cup serving. Protein: 12g, Carbs: 30g, Fat 0g

2. 1UP Nutrition Vegan Protein

As someone who works out a ton this helps give me that little extra boost of protein I need. I love this company because the protein is so rich and smooth which can be hard to find in other vegan protein powders! It also is high in protein and lower in carbs and fat to help balance out your macro nutrients (remember we’re aiming for 20-30% protein a day and because other plant sources are chalk full of yummy carbs and fat, having this as a strict protein source helps to balance out that ratio).

1UP Nutrition Vegan Protein:

124 calories for 1 scoop. Protein: 24g, Carbs: 3g, Fat: 2g

Use code TAJ for 20% off your next purchase! BUY HERE!

3. Tofu

Tofu is a classic for many vegans! Don’t forget to watch the full video to see how I use all of these protein sources. FULL VIDEO HERE!

100 calories for 1/5 of the block. Protein: 12g, Carbs: 1g, Fat: 5g

4. Tempeh

Tempeh is one of my faves! A great bacon alternative… and who doesn’t love bacon!?

240 calories for 1/2 the package. Protein: 20g, Carbs: 16g, Fat: 11g

5. Trader Joe’s Meatless Meatballs

Okay yes, this is getting into the fake meat. I know for some people processed fake meat doesn’t sit too well with them. I think ultimately we should always try and eat as close to the earth as possible BUT sometimes you gotta just live. And frozen foods can be helpful in our busy busy lives. If you’re looking for an EASY food to add to your freezer THIS IS IT. You won’t turn back once you taste these bad boys.

Trader Joe’s Meatless Meatballs

140 calories for 6 pieces. Protein: 14g, Carbs: 6g, Fat: 5g

6. Trader Joe’s Hi-Protein Veggie Burger

Contrary to popular belief… a lot of veggie burgers don’t have THAT much protein in it… like 2 or 3g. WEIRD RIGHT!? Good thing for these cute little burgers. Thanks to my husband Trader Joe we can eat a veggie burger and have a little extra protein. WOO.

Hi-Protein Veggie Burger

260 calories per burger. Protein: 26g, Carbs: 12g, Fat 13g

And those are my favorites! Don’t forget to watch the full video here to see me be goofy and talk about my husband Joe… Trader Joe. Gotta love that man!

FULL VIDEO HERE!

Struggling with maintaining and sustaining weight-loss? Sign up for a FREE consultation call HERE

I live in Brooklyn and don’t wear deodorant…Am I a hipster?!

No. I’ve just recently became knowledgeable about how harmful deodorant is. And you can be too!

Take the brand Secret for example: The first ingredient is aluminum zirconium octachlorohydrex as is the case for most deodorant brands (including Dove which broke my heart because I’ve been using Dove since I hit puberty!!).

According to EWG.org (my absolute FAVORITE website to use when I don’t know what’s up with an ingredient), aluminum zirconium octachlorohydrex has organ system toxicity or may cause problems down the line reproductively. So if you’re never interested in having babies, continue slathering on that good ole aluminum! EWG also states that this is a cosmetic ingredient that is “Prohibited and Restricted” in Canada.

If that’s not enough for you check out an additional ingredient in Secret: Butane. According to EWG Butane has many HIGH concerns including organ system toxicity, allergen and immunotoxicity and skin irritation.

Okay, so maybe I do wear deodorant. But I stopped wearing it for a few months because of how frightened I was. If you don’t know where to start with safe deodorants I suggest aluminum free Tom’s (tomsofmaine.com). Lately I’ve been using Schmidt’s (schmidtsdeodorant.com) which is really nice and can be found at Urban Outfitters! If you’re feeling ballsy you can try the hippy-dippy-trippy salt rock deodorant but it didn’t quite cut it for me.

Unfortunately Americans have very high standards on acceptable hygiene. We simply have a hard time tolerating smelly people! But there are safe and yummy smelling solutions. Always remember to read your labels in order to make smart informed choices!

Caked Up in Harmful Makeup

This is my first blog.

I’ve never thought of myself as someone who would blog. But as I sit here, late at night alone in my apartment I find myself infuriated, so much so that I need to write it down and not just write it down but share this frustration with my friends, family, and loved ones. Share it with the world.

I’ve recently become aware of the harm we surround ourselves with on a daily basis. The cleaning supplies, plastic, furniture, and makeup we use in our everyday lives are contributing to the increase in cancer, infertility, and autism. Why is it widely known that BPA causes cancer? Why did every water bottle company have to alter their production to rid their products of BPA? Because BPA is a carcinogen. It’s a proven fact and therefore has been taken care of. Makes sense right?

I have a lot of makeup lying around that I have yet to use. My roommate Annie and I are moving and downsizing a bit, at least in terms of storage space. I mentioned to her that I am probably going to throw away all that makeup that is taking up unnecessary space in the bathroom. If I haven’t used it in 2 years, why would I start using it now? Good news for Annie: she’s got dibs! She needs new blush, I have two unused new Mally brand blushes (retail value of $18 and $35). With my new found knowledge of harmful substances I am curious about these luxurious blushes and check my handy-dandy carcinogen list:

Ingredients of Mally Blush Single, Pink Glow:

Blush Ingredients: Talc, Methicone, Zinc Stearate, Ethylhexyl Palmitate, Methylparaben, Sodium Dehydroacetate, Propylparaben, Tocopherol, Butylparaben, Ascorbyl Palmitate.

May Contain: Mica (CI 77019), Silica, Titanium Dioxide (CI 77891), Iron Oxides (CI 77491, CI 77492, CI 77499), Yellow 5 Lake (CI 19140), Red 7 Lake (CI 15850), Red 6 Lake (CI 15850), Red 30 Lake (CI 73360), Manganese Violet (CI 77742), Ultramarines (CI 77007).

Of those ingredients: Talc, Methylparaben, Propylparaben, Butylparaben, and the Lakes (Yellow 5 Lake etc.) ARE CARCINOGENS!

Ingredients that are proven to be direct carcinogens or have been associated with cancer.

These are ingredients that I willingly put on my face everyday. I am so ashamed and sad. How are companies getting away with this? Why are some harmful substances like BPA brought to the limelight while others are not?

I’m not saying to throw away all of your makeup and waste hundreds of dollars to start from square one. But please check your makeup ingredients and if it contains any harmful substances do not purchase it again.

This is just a small example of an enormous problem. There are so many of these chemicals right in front of our faces.

P.S. Just because the company labels themselves as “all natural” and “healthy” and “bare” (cough cough Bare Minerals), doesn’t mean it is natural and healthy and bare (cough cough the Bare Minerals’ toxic ingredient: bismuth oxychloride)